Claiming to be able to revolutionise your health and happiness, clean sleeping is the wellbeing trend being championed by none other than Hollywood’s cleanest living celeb, Gwyneth Paltrow.
Gwyneth wrote: “The lifestyle I lead is based not just on clean eating, but also on clean sleeping: at least seven or eight hours of good, quality sleep – and ideally even 10… Sleep plays such a powerful role in determining your appetite and energy levels that I believe it should be your first priority — even before you think about your diet.”
She went on to write that her nutrition expert Dr Frank Lipman poor-quality sleep can be unsettling for the metabolism and hormones, which can lead to weight gain, bad moods, impaired memory and brain fog, as well as serious health concerns such as inflammation and reduced immunity (which can increase your risk of chronic disease). That of course is before we start talking about the age old adage of beauty sleep.
Meanwhile, research by Silentnight and The University of Leeds found 25% of us only sleep for five hours or less per night, which is two hours less than the recommended average. The result is this idea of ‘clean sleep’. Or as Silentnight’s sleep expert, Dr Nerina Ramalakhan puts it: “sleep that is ‘unmuddied’ by the noise of the day. When we get this kind of clean sleep, we wake up feeling refreshed, invigorated and looking forward to the day ahead.” That’s not just about the quantity of sleep, but the quality as well.
The results of clean sleep are that you will feel more more energised and, importantly, happier and more positive when you wake in the morning, and the claim is that these five points are key non-negotiables in order to obtain it:
Don’t grab breakfast on the go or eat it at your desk. If you put your body through the stress of a commute on an empty stomach, you could seriously impact the sleep you have that night because the body ends up running on adrenaline – a major factor in causing ‘muddy’ sleep.
It’s not just about drinking the recommended two litres of water, try adding a squeeze of lemon and a pinch of sea salt to alkalise it. Hydrating with alkaline water helps our body to work properly,enabling our physiological processes which in turn helps us to sleep.
It’s not just about the amount of caffeine you drink, but when you drink it. Caffeine has a half life (tea and coffee) which means it carries on working for about five hours after you drink it. Not that you will necessarily still feel the effects, but it is enough to impact your sleep. So think about what time you have that last cup of tea.
This is an oldie, but a goodie. Looking at the screen has a wakening effect on the brain, so that mindless scrolling through social media late in the day or just before you go to sleep is probably doing the exact opposite of what you want at that time of the day. Put the phone down and leave emails and messages until the morning when you will be bright and buzzy to deal with them after all that clean sleep.
The hours before midnight are said to be the ones that heal. Even if you get a good amount of sleep, going to bed late is likely to leave a large amount of your sleep being highly inefficient. So try to get to bed before 10.30pm on at least four nights of the week to give your body the best quality sleep.
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