Sleepstylist

Swim to Sleep

Buoyancy helps at Bedtime. Swimming gives you a good cardio workout while having low impact on your joints.
Swimming helps to relieve insomnia by letting your body decompress naturally and relaxing tense muscles for a better night’s rest

Try an app to help you face jet lag better.
Good ones I can recommend are Timeshifter, Jet Lag Rooster, and Entrain.
These apps take into consideration your flight details and offer suggestions on making adjustments so your body clock can adapt more efficiently.

Take a short power nap-

Don’t take a nap longer than 30 minutes as it will disrupt your body clock even more.
We have a process in our body called the homeostatic sleep drive.
This is key in helping you fall asleep and stay asleep longer. This sleep drive builds up and gets stronger the longer you are awake. So it’s good to recharge with a nap, however your sleep drive will decrease severely if you nap for too long. A short nap at least 4 hours prior to your target bedtime would be ideal too.

Keep your sleeping environment ultra comfortable -

Check that the temperature in your room is cool enough (18°C is a great average.)
Make sure that any phones or clocks in the bedroom won’t ring or beep accidentally while you are asleep.
If you’re staying in a hotel , remember to put the do not disturb sign outside your door and double lock it to feel and stay safe.

Bring your comfortable accessories-
Anticipate that your new room and environment can impede sleep so bring a cozy and familiar item that you associate with good sleep. It could be your sleep mask, most comfortable pyjamas, relaxing aromatherapy massage oil or whatever item you love that helps to induce feelings of calmness.

Rapid Eye Movement or R.E.M Sleep is 4th out of the 4 stages of sleep we all go through every 90 minutes.
When you enter this stage of sleep, this is where the brain is active, dreaming takes place and the eyes dart back and forth while your eyelids are closed .
This stage of sleep is essential for memory consolidating and processing new information .
Researchers in the United States suggest that disturbed levels of REM Sleep are linked to dementia and Alzheimer’s
One particular study involves assessing the sleep patterns of 321 people over the age of 60, called the Framingham Heart Study.
People who went on to develop dementia spent an average of 17% of their sleep time in REM sleep compared to 20% for people who didn’t go on to have any dementia.
The link between sleep and dementia still remains an active area of research and I will surely be updating you with the latest information on this.
In the meantime make sure that you sleep well for continued brain fitness✅

Bananas are a natural muscle relaxant since they contain sleep promoting magnesium and tryptophan.
By eating a banana in the evening , it also reduces the chance of sleep disruption due to pangs of hunger .
Research shows that bananas are rich in pectin which increases feeling of being full.

3 Tips to take note of for better quality sleep.

Almonds are a healthy snack and are also packed with nutrients to help improve your sleep.
It contains tryptophan, an amino acid that produces both melatonin and serotonin, essential neurotransmitters for sleep. They also have calcium, magnesium and niacin which all play a part in enhancing sleep duration and stress regulation.