Everything you need to sleep at your best

Your health can be greatly improved by improving the quality of sleep you get each night. It is of the same significance as maintaining an active lifestyle and eating a healthy, well-balanced diet. Even though it varies from person to person, the average adult needs anywhere between seven and nine hours of sleep a night. Despite this, up to 35 percent of adults in Ireland are chronically sleep deprived. Lack of sleep can put your safety and health at risk; it is imperative that you make protecting and prioritizing your sleep a daily priority to avoid these potential dangers. Importance Of Have A Good Sleep? Your sleep cycle is controlled your body's natural cycle, which determines when you feel sleepy and ready for bed, as well as when you feel refreshed and alert. This clock follows a pattern that repeats every 24 hours and is called the circadian rhythm. If you are not sleeping correctly, or if your quality of sleep is not good, you'll find that you're more exhausted than usual during the day. All things working well, melatonin will release slowly as darkness falls and will reach it's height in the evening, just before it's time to go to bed, allowing you to nod off easily. Adenosine is an organic substance that is created in the brain, and there is a possibility that it is connected to the sleep drive, also known as sleep-wake homeostasis. The levels of adenosine rise during the day as you grow more fatigued, and then the body begins to break down this molecule when you sleep at night. The reason why coffee is so good at keeping you alert is it contains adenosine blockers which inhibit the production of adenosine, hence, you feel more alert. Light is another factor that might affect the circadian rhythm. When the eyes are exposed to natural or artificial light, signals are processed in a brain region called the hypothalamus, which comprises a specialized cluster of nerve cells. Another hypothalamus part is called the suprachiasmatic nucleus located within the hypothalamus. These signals assist the brain in determining whether or not it is daytime or night-time. Melatonin, a chemical that causes sleepiness, is produced by the body when it detects a decrease in the amount of available natural light in the evening. The body will begin to secrete the hormone cortisol when the sun rises in the morning. This hormone is responsible for promoting energy and alertness and can also be used in dealing with stress. If you have too much cortisol produced , you may notice you are less capable of dealing with everyday stresses. Watch out for this one! How To Optimize Your Sleep To Be At Your Best Sleep is an integral part of daily life, and here is how you can optimize your sleep. Habitual: Here is how to make it a habit. Maintain A Consistent Schedule For When You Go To Bed And Get Up. Both the strength of habit and the capacity to make the most of your everyday rhythm can be harnessed when you adhere to a consistent schedule for when you go to bed and when you wake up (even on the weekends). Make Sure You Have A Cool Environment To Sleep In: Your ability to fall asleep is hindered by hot conditions at night and chilly temperatures during the day. When possible, you should choose to have cold evenings and warm days; one easy way to do this is by opening your window in the evening to allow for cool air circulation. We have Chilisleep cooling pads here Exposure To the Light: Sleep In Utter Darkness. If there's too much brightness in your bedroom, you won't be able to fall or stay asleep. Because your brain can detect exposure to light through your eyelids even while you are asleep, it is important to block light from the outside and cover or disconnect items that emit light. You could try one of our sleep masks here Avoid Blues Light At Night: It would be best if you powered down all electronic devices, including phones and computers, one hour earlier than your typical bedtime. Melatonin, the hormone that regulates sleep, is produced in lower quantities because of using these devices. Turn down the lights, get a good book, jot down some thoughts in a diary, meditate, or just think about your day. More on anti blue light devices here Training: If possible, you should work out in the late afternoon. Because of increased body temperature and a peak in protein synthesis around this time, the afternoon, specifically between 3pm and 6pm, is the best period for physical performance. Because exercise in the evening lowers melatonin production and raises cortisol levels, this time of day is not recommended for sleep. Train With Caution: Increased cortisol levels and circadian rhythm disruptions can result from excessive exercise, particularly when combined with a stressful lifestyle or inadequate nutrition. It is unlikely that this will be an issue for you if you keep your stress under control. A great way to counteract stress is breathing techniques- in for 4 seconds , hold for 7 seconds and breathe out slowly for 8 seconds. See our relaxation devices here Nutrition/Supplementation: If your body is low on essential vitamins like vitamin C , you could be more likely to pick up infections. Vitamin D3/K2 supports the circadian Rhythm. Ashwaganda is a great sleep support supplement to try as well as a magnesium. Caffeine is a potent performance-enhancing stimulant that can save the day when you need to function. Caffeine use in the afternoon should be avoided because it has been shown to raise the stress hormone cortisol levels, making it more difficult to be asleep. Shop our range here In March 2022, the company was established with a mission to improve the quality of sleep and well-being of people all over the world by providing functional and practical goods and services of the best quality to help you be at your best. Dave Saunders, the company's founder, has a history of chronic insomnia and realized there is a demand for a marketplace that combines Sleep, Health, and Well Being so that customers can shop for all their requirements in a single location. A good night's rest is the first step toward a healthy lifestyle. Because Knightsleep is built around reliability, honesty, and science, you can rest assured that we will make every effort to provide you with the most pertinent tools that are now accessible to fulfill your requirements. Because of our core beliefs, we can have the self-assurance from knowing we are helping individuals to the best of our ability. Begin the journey with us today and be sleeping like a baby in no time!

1. Introduction 2. How to relax 3. The benefits of relaxation for your health 4. Why you should find what works for you 5. Other ways to relax 6. Conclusion 1.Introduction Stress is a part of life – there’s no way around it. But that doesn’t mean that we have to let it take over our lives. Learning how to relax and take time for yourself is essential for managing stress and keeping it from becoming overwhelming. There are many different ways to relax, and what works for one person may not work for another. Some popular methods include yoga, meditation, and using essential oils. Others find relief in massage, acupressure, or simply taking a hot bath. No matter what method you choose, the important thing is that you make relaxation a priority in your life. Keep reading to learn more about the benefits of relaxation and why it’s so important to take time for yourself. 2. How to relax We all know how it feels to be stressed out. Your heart races, your muscles tense up, and your mind feels like it's running a million miles a minute. But what can you do to relax? Here are a few tips on how to relax: - Take a deep breath. Breathing deeply can help to slow your heart rate and calm your nerves. Try breathing in through your nose for 4 seconds , holding for 7 seconds and breathing out through your mouth for 8 seconds, this will give you an instant calmness and allows you to gather your thoughts and concentrate on breathing. - Find a peaceful place. If you can, find a quiet place to sit or lie down, close your eyes and focus on your breath. - Do something you enjoy. Sometimes the best way to relax is to do something you enjoy, like reading, listening to music, or spending time with friends or family. -Get away from your devices. Our screen time is drastically affecting our mental health and there are studies showing the correlation between the amount of time we spend on our devices and depression. The evidence is clear, take some positive action and reduce the amount of screen time in your life and if that is not possible, try blocking out the blue light which is emitted from those screens. https://www.knightsleep.ie/ocushield The main point is there is no "one size fits all" approach and you must find what works for you and try to take a few moments each day to relax. It can make a world of difference in your overall stress levels, productivity and happiness. 3. The benefits of relaxation for your health We all know that stress is bad for our health. But what about relaxation as a way to combat stress? Is it really as beneficial as people say it is? It turns out that relaxation is indeed good for our health. It can help reduce stress levels, improve our mood, boost our immune system, and even help us live longer. So if you're looking for a way to improve your health, relaxation is a great place to start. Your body will thank you for it. Professors at Stanford University understand the importance of relaxation and even have a dedicated page for people to view here https://bewell.stanford.edu/relaxing-into-better-days/ 4. Why you should find what works for you Sometimes there is too much information out there and many conflicting views but the main thing to remember is that we are all so different and therefore respond in different ways to traditional methods of relaxation. For example, I found meditating frustrating and not fit for purpose because I tried it so many times and it never worked for me. It had the opposite effect. But, approaching it from a different mindset can be very beneficial as you start to see just how it can work for you or simply, how to make it work for you. Meditation is not only the usual thought - sitting on a beach with no one around and only the sound of the waves to sooth your senses! It is actually quite easy to relax in that environment but, we do not all have the luxury of living near the seaside or maybe don't even have the time to get there. Meditation can be anywhere, just taking time to yourself is what's important. Close your eyes if possible, if that's not possible then don't, just make sure to understand that you are not bulletproof when it comes to stress. It's all about balance in life, if you have stress in it (which we all do) then offset it and don't let it dominate and if you notice that you are not as happy as you should be, it could be stress that's causing it. 5. Other ways to relax At Knightsleep, we believe in trying anything to live healthier and feel better. Traditional methods are great but something that stood out to us when we were busy launching the company was a brilliant relaxation mat called Shakti. Some of it's benefits are listed below: Unlocks decompression and deep relaxation Assists circulation to wash away tension Resets a restless mind Experience deeper sleep Sense of wellbeing and calmness Thousands of spikes apply pressure to your skin and muscles to support: Deep, restful sleep, healthy circulation, relaxation of tense muscles, mental clarity, and overall well-being. These benefits are accessible through the principles of acupressure, all within the comfort of your home. Lying on your back is the most popular way to use The Shakti Mat. It can be useful for improving quality of sleep, releasing tension in muscles and fascia, reducing stress. Your Feet are covered in pressure points making standing on The Shakti Mat a perfect way to achieve a deep acupressure effect. It can be useful for: supporting circulation to the legs and feet, rejuvenating tired and achy feet, providing reflexology treatment for the whole body. Many people carry tension in their neck and shoulders so targeting this area can be a great way to release tension fast. It can be useful for: supporting circulation, releasing tension, soothing the mind. We’re going to be honest, lying on sharp spikes can be a little intense at first, but your body is going to love you for it. First, you will experience a prickly discomfort that is tempting to resist. Once you push through, the sensations melt into a tingly warmth, known as the addictive “Shakti burn”. After 20 minutes it’s time for the real reward—the full-body sensation kicks in, tension washes away and you’re ready for deep sleep. Each Shakti Mat is handmade by a team of craftspeople. Shakti’s production is based on the principles of empowering individuals and creating financial independence-spreading wellbeing from craftsperson to customer. 6. Conclusion Looking after yourself is probably the most important tool in life. This is not always easy to achieve, but a valuable tool in order to life a good life. No one wants to be stressed all the time but sometimes stress dominates your life. It's vital that we recognize this and take corrective action as soon as possible. This being said, having a little stress in your life can actually improve your performance but there is a tipping point where it is too much to handle. The main take away from this blog post is that if you look after yourself. Showing up for yourself is as important as showing up for others. Recognition of what stresses you is really important. Take action, do something and try as much as you can until you find what helps you. This could take years to find out so be patient if you're not getting quick results. Once you find something that you like, stick with it and don't give up straight away as it takes time to form new habits. Once you have a good grasp of relaxation and how to achieve it, make it part of your routine. Take a look at some of our relaxation products which can be really beneficial in winding down and relaxing, especially before bed.

Sleep is one of the most important factors in our overall well being. It helps us to maintain a healthy weight, have a better mood, and be more productive. Basically, the better we sleep, the healthier we are. Sleep deprivation can cause many different health problems. Over time It can lead to the following: obesity diabetes high blood pressure. decreases your immune system response makes you more susceptible to catching colds or the flu can cause depression and mood disorders anger, frustration and feeling grumpy it can mean the difference of you showing up for yourself and others And it doesn't just affect adults either; it's been shown that children who don't sleep enough or are not getting the quality of sleep they need, are more likely to show signs of depression and anxiety when they grow up. Many people don't realize how important sleep is for their health until they start having problems with it themselves or with their loved ones. Sleep is the foundation of good health and longevity. In our opinion, the quality of sleep you get is more important than quantity as we are all different and therefore, need different things. Moreover, the time you go to sleep at can play a crucial role in the quality of sleep you get and how refreshed you feel the next day. If you really want to get the foundation right, start by learning what type of sleep animal you are. You can take a chronotype quiz here https://thesleepdoctor.com/sleep-quizzes/chronotype-quiz/ This quiz will point you in the right direction for your ideal sleep and wake time. Once you have figured out which type you are, you can then work on fine tuning your sleep schedule to allow a rhythm to develop. This can be counter intuitive. From my own personal experience, sleeping between 6 to 7 hours per night from 10pm to roughly 4 or 5 am is not ideal for me. This wake up time leaves me feeling groggy and slightly confused the next day. By delaying this routine by 1-1.5 hours means my own particular optimum sleep time is roughly 11:30pm to 12:00 Midnight until 06:00 to 07:00 which results in less wake ups, more deep sleep, feeling energized with a better mood throughout the next day. This took me months to figure out but the more you understand that we all require a slightly modified approach, the better off you will be as there is no one size fits all when it comes to this subject, or most things for that matter! Trial and error are important but also, being aware that sometimes you need to stick with an approach a short time before it will have an effect is good to remember. Of course , there will be times when you need to adjust what is right for you and this is especially true for shift workers but the main thing is, whilst keeping to a routine is very healthy , having balance is equally as healthy and can be the difference in you achieving your goals. There is no point in being upset because your schedule is out of sync sometimes like when you go on holidays, just accept that it is the case, move on and re-correct it again when you are back in your normal routine. The Key Condensed Points to remember in order to optimize your sleep are as follows: Take the Chronotype Quiz https://thesleepdoctor.com/sleep-quizzes/chronotype-quiz/ Try to adapt your bedtime routine to match which type of sleep animal you are note any differences in mood and well being when trying different sleep schedules keep your new routine going until you're feeling confident in your sleep again but remember not to get upset when your routine is upset maintain a balanced outlook and if you need to adjust your sleep schedule due to holidays, etc.....that's ok , just correct it when you get home Watch Dr. Michael Breus give a Ted Talk on the importance of timing in your life https://www.youtube.com/watch?v=rmbv7yZ2buE You can find the latest in Sleep & Health products here https://www.knightsleep.ie/shop-all Sign up, subscribe and earn loyalty points with us for the best discounts on top products.

Which Pillow is the Best to Sleep with? A good pillow can be the difference between a night of peaceful sleep and a night of tossing and turning. With a pillow that is just right, you can sleep comfortably and wake up feeling refreshed. Pillow choice is an important factor in the quality of sleep. A good pillow should provide support to the neck and head. It should also be firm enough to keep the body aligned and prevent it from sinking too deeply into it. Which Sleeping Position is Best? One of the best sleeping positions is on your side with a pillow or knee pillow between the knees. This position helps to keep the spine fully aligned while sleeping on your side, which is believed to relieve back pain, help blood flow, and reduce snoring. It’s important to note that there are some risks associated with certain sleeping positions. For example, if you have a heart condition or lung disease, sleeping on your back may not be the best option for you because it can make breathing more difficult. Which Pillow Supports the neck? Choosing the right pillow for your neck is a personal decision. However, there are some guidelines to help you choose the best one. The first thing you should do is to ask yourself what type of sleeper are you? If you sleep on your stomach or side, then a contoured pillow might be the best option for you. If you sleep on your back, then a flat pillow will work best for you. The next thing to consider is your height and weight. The size of the pillow should be proportional to your height and weight so that it fits well in the space between your head and shoulders. Finally, think about what material would make the most comfortable pillow for your neck? Memory foam pillows tend to be more expensive but provide better support than other materials like cotton but there is no price on a good night’s sleep! Which Pillow is Best for Me? There are a range of different pillow types available, depending on what you want from your pillow. If you prefer a soft and fluffy pillow then down pillows are perfect for you, but if you prefer something firmer then memory foam pillows may be more suitable. It is advisable to use a hypoallergenic material in case you have any reactions to certain types of material. It is all down to preference but, through my own experience and having dealt with neck pain for years we have found that the memory foam pillow is a winner when it comes to supporting your neck, if it is not supported correctly, you are more prone to waking up during the night and suffering pain the next day. Tell me about Memory Foam Pillows? Memory foam pillows are a good choice because they are designed to support the neck and head without putting pressure on the sensitive parts of the body. They also offer a comfortable feeling that is best for people who want to sleep on their backs or sides. Memory foam pillows can also be used as an alternative to those who have allergies and cannot use feathers, down, or polyester as fillers for their pillows. They are great for people who suffer from neck and back pain because they provide support in all the right places. Memory foam pillows are made of soft, but supportive material which moulds to the shape of your head and neck while you sleep. This ensures that you won't wake up with a stiff neck or sore back in the morning. Conclusion After reading this article, you should be able to better understand the importance of sleeping with the correct pillow and how you can help yourself choose the perfect one for you. Arming yourself with as much information as possible is always preferred but if you don’t have the time for that, then a simple and cost effective trial and error system will help you find what works but I will add that if you choose this method, one thing to bare in mind is that it can take a week or two of using a new pillow for you to see the effects. This is especially true with memory foam as it needs a few days at least before your neck to become accustomed to the new feel. As always , we hope this information is helpful to you and anything you do for your sleep will benefit your health and anything you do for your health will benefit your sleep! Click the link below to get 25% off our range of memory foam pillows.

We all know that blue light emitted from smartphones, tablets and laptops can be bad for our eyes. But did you know it can also affect our sleep and overall health? If you work with a computer all day, you are most likely exposed to blue light. But what exactly is blue light? And how does it affect your health and sleep? This blog article will answer these questions, and more. What is Blue Light? Blue light is the shortest wavelength in the visible spectrum, which means it has more energy than other colours of light. Blue light is also very common in our environment because it’s produced by many types of electronic devices. Here are some negative effects of blue light on the body. Blue light interferes with your body's ability to produce melatonin, the hormone that helps regulate your circadian rhythm (your internal clock). An increased risk of depression. One recent study found that people who use their smartphones at night have an increased risk of developing depression compared with those who don’t use their phones at night. Blue light is linked to problems like blurry vision, eyestrain, dry eye, macular degeneration, and cataracts. Blue light wakes you up and stimulates you, during the day. It also starts the production of cortisol (stress hormone) and ghrelin (nicknamed the “hunger” hormone). Unbalanced hormone levels can contribute to fatigue Here are some tips to combat Blue light: Cut down on screen time Take a break from blue light at night Use Blue light blocking glasses or screen protector which blocks blue light Use low blue light bulbs Shop our range of Blue Light Blocking Technology here:

Introduction Red Light Therapy has many benefits. It can reduce inflammation, improve sleep quality, and heal wounds faster. It works by increasing blood flow to the affected area which helps speed up healing time. Red light therapy has been used for years as a way to treat chronic pain and other conditions but is just now starting to become more mainstream in western medicine. Recovery: Red light therapy can be used to help you recover from injuries, reduce inflammation and pain, reduce scarring, decrease swelling, and relieve muscle pain. It can also be used to treat muscle fatigue. As a first step in the recovery process for an injury or chronic condition (like arthritis), red light therapy can help you reduce swelling, prevent fibrosis (the formation of scar tissue), and reduce pain. This is especially true when combined with other modalities like cold laser therapy or massage therapy. After the initial healing period is over—when it's safe enough to resume training—red light therapy will help your body stay healthy by reducing joint stiffness caused by daily activities such as running or swimming. It'll also relieve muscle tension after an intense workout session so that you're ready for more exercise tomorrow. Sleep Better: Red light therapy can help you sleep better by reducing inflammation. Inflammation is one of the main causes of insomnia, and according to Dr. Andrew Weil's book Natural Health, Natural Medicine , "a significant percentage of People suffer from chronic low-grade inflammatory conditions." Red light therapy can reduce this inflammation, which in turn helps your body produce melatonin — a hormone that promotes healthy sleep patterns.. Plus, because red light therapy has anti-anxiety effects, it'll also ease your mind before bedtime so you can fall asleep quicker and stay asleep longer. Melatonin: Melatonin is a hormone that helps regulate your sleep cycle. It’s released by the pineal gland in the brain, which is located right behind your forehead. When you turn off the lights at night and go to bed, melatonin levels rise in your body to help you fall asleep. When it comes to red light therapy, melatonin has been found to be beneficial for many people with insomnia issues as well as those who suffer from seasonal affective disorder (SAD). Reduce Inflammation: Red light therapy can help reduce inflammation by influencing the cells and molecules that control inflammation, including cytokines and prostaglandins. Inflammation is a big problem in many diseases, including chronic conditions like arthritis, heart disease and diabetes. Red light therapy has been shown to help with pain, muscle recovery after exercise or injury and sleep quality. Red Light Therapy is a great treatment for many things. Let’s get one thing straight: Red Light Therapy is a great treatment for many things. As a matter of fact, if your goal is to improve recovery, sleep or inflammation, you might want to consider red light therapy as a way to promote healing in the body. Conclusion We hope this article has helped you understand the benefits of red light therapy. It is a great tool for improving your health and well-being, as well as helping with other skin issues like acne. The best thing about it? There are no side effects! In Summary Here are some benefits to Red Light Therapy Alleviate pain and inflammation Improved recovery Enhanced performance Effectively manage arthritis Eases skin conditions Promotes anti-aging Mitigates fibromyalgia Accelerates bone healing Supports weight loss Melatonin Production Get yours today by clicking the link below:

How Sleep Can Improve Your Health In More Ways Than You Imagine. Sleep is a vital part of our lives, and yet so many of us don't get enough of it. If you're struggling to get a good night's sleep, don't despair! There are things you can do to sleep better. Sometimes it can be hard to get the rest we need. Luckily, there are a few simple things we can do to help ourselves get a better night's sleep. In this blog post, we'll explore some of the scientific ways to get a better night's sleep. There are many different ways to sleep better, and the best method for you will depend on your unique situation. However, there are a few general tips that can help everyone get a better night's sleep. If you're having trouble sleeping, try following these tips and see if they make a difference for you. 1. Create a sleep schedule and stick to it as much as possible. 2. Create a relaxing bedtime routine, winding down for 30 minutes before sleep. 3. Avoid caffeine and alcohol before bed. 4. Avoid using electronic devices in bed. In conclusion, sleep is very important for our overall health. A lack of sleep can lead to many health problems, including obesity, heart disease, and diabetes. Getting enough sleep each night is essential for maintaining good health. Please like or follow for more tips on staying healthy!