Here at Mlily, sleep is extremely important to us- particularly the quality of sleep. That’s why we work tirelessly to make sure we’re providing you with the best products that work around you and your lifestyle to improve your quality of rest. Our aim is also to bring you the best sleep and health advice out there.
This is why we’re proud to work with former Manchester United Sport & Sleep Scientist, Dr. Robin Thorpe to provide you professional advice that can help to enhance your quality of sleep. Read on to discover the latest tips and advice from Robin himself..
‘Don’t lose sleep over one nights bad sleep’
Don’t get anxious about one or two nights poor sleep – this will likely not have a negative effect physical/mental performance & mood etc. however, prioritise sleep so that this does not become a chronic problem which in turn can negatively effect physical/mental performance and mood etc.
Avoid seeking out the quick fix
Supplements like melatonin rarely improve acute issues with sleep, furthermore, we know from research that 80% of melatonin marketed supplements don’t include the amount of melatonin branded on the product. Instead focus on the basic principles to improving sleep behavour – light manipulation, exercise, limiting caffeine and alcohol, consistent sleep and wake times, excessive food and drink intake close to bedtime, ingesting protein (tryptophan) rich foods 2-3 hours pre bed, limiting electronic devices close to bedtime, introducing a daily bedtime sleepiness routine, creating a dark, quiet, cool and uncluttered sleeping environment.
Melatonin is our ‘sleepy’ hormone which is released prior to bedtime and usually peaks in the middle of the night (4am). Melatonin supplementation has shown to improve severe sleep disruption such as jetlag, however, evidence is limited to melatonin positively affecting acute alterations in sleep.
Napping – daytime napping of 10-60 min can: increase quantity if reduced at night, improves immune function, improves mood, improved alertness.
Track your sleep
As individuals we can be unreliable in self reporting sleep. Wrist or finger based sleep devices can be used to help us understand more about how we really sleep.
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