Stress Busting Sleep

As we all struggle to cope with the frantic pace of life perhaps the last thing on our minds is getting enough sleep. But research has shown that neglecting your sleep can reduce your mental performance and heighten your emotions which can lead to major stress and a range of mental health issues.

This was highlighted in the Mental Health Foundation's Sleep Matters survey that found sleep-deprived people are more likely to have relationship difficulties, experience low mood, lack concentration and suffer from health problems. The charity described poor sleep as a 'seriously neglected public health concern'.

'While great emphasis is rightly placed on the importance of diet and exercise, sleep has been too long neglected as a major influence on the physical and mental health of the nation,' says Dr Andrew McCulloch, Chief Executive of the Mental Health Foundation. 'With stress and longer working hours on the rise in the current economic climate, it is crucial that we now treat the issue of sleep problems.'

The impact of good sleep on cognitive processes has also been seen in elite athletes. Studies of basketball players in the U SA have proven that reaction times and perceptions could be greatly enhanced by improving both the amount and quality of their sleep.

Also supporting the benefits of good sleep is a study conducted by Researchers at University of California, Berkeley who monitored the brain activity of people while they were looking at a series of emotionally charged images. V Some of the participants slept after viewing the images, while others stayed awake. All were shown the images a second time. Those who slept experienced a significant decrease in the intensity of their reaction to seeing the images a second time, compared to those who did not. Getting enough sleep is important for mental health. This research showed that sleep might also help ease the emotional pain of particularly difficult emotional experiences.

Mammoth Technologies has long understood how mental health and performance can be improved through good quality sleep. "This was one of the factors why we worked so closely with Northumbria Sleep Research Centre and the appointment of Dr Jason Ellis as Director of Sleep Research" states Managing Director John Tuton.

"Good sleep means good performance both physically and mentally."

 

We spend around a third of our lives asleep and it plays a critical role in our physical and mental health, yet it is very often the most neglected part of our well-being. Dr Jason Ellis, leading sleep expert, Director at Northumbria Centre for Sleep Research and Director of Sleep Science and Research at Mammoth Technologies, answers our questions and explains the surprising and often overlooked impact of sleep and how to tackle sleep problems.

How important is sleep to our health? Our understanding of sleep and its role in human health is still in its infancy but it is developing at a rapid pace. Serious research into sleep started around 70 years ago, which is actually more recent than research into computing but we have gained considerable insight into how sleep effects mental health, such as depression and physical illnesses including diabetes, cancer and coronary diseases.

We are still exploring how sleep, or the lack of it, produces these results but the evidence of an association between poor sleep and several illnesses is very strong. We do know with certainty that insomnia causes depression.

With such major health implications, how many of us suffer from sleep problems? The number of people suffering from sleep problems is significant, an estimate is 50% of the UK population have some problem sleeping. This includes insomnia, sleep apnoea, snoring, restless leg syndrome or other related medical problems.

Poor sleep is the most common problem described to GPs by patients but is often seen as a symptom by GPs rather than the cause of ill health.

Is there anything we can do ourselves to improve our sleep? Yes, although in some cases you will need to get expert help to make real progress. In order to improve your sleep you need to consider: the sleep environment, your own behaviour or routines and your thinking processes.

Much of my work with patients is around reviewing and adjusting these three areas.

How do I improve my sleep environment? The optimum environment for good quality sleep is a one that is cool, dark, quiet and comfortable.

If you are too warm then your body clock will be tricked into thinking its daylight. Remember that it's not only room temperature that can influence how hot you get but also your bedding and mattress. Look for mattresses, pillows and duvets that control temperature and help dissipate body heat by using appropriate materials or design.

Make sure you minimise light in your bedroom, which can also make your body react as if it was day time by waking up.

Intermittent noise is more significant than the level of noise. It can disturb sleep which reduces the quality of your sleep and the ability for it to restore physical and mental balance.

Comfort is about having the right mattress, pillow and duvet. Make sure your mattress and pillow supports your whole body and keeps you comfortably cool. Duvets should also be designed to help maintain a regular comfortable temperature.

So what would the perfect bedroom for sleep look like? Firstly it would be a place that would be specifically for sleep. Don't clutter the room with TVs or books or other distractions and make its primary purpose to support sleep.

Your mattress and duvet should keep your body cool and not cause overheating. The mattress will be supportive to your body and use materials that don't retain heat that can create temperatures that will start your waking process.

Make sure your pillow is supportive. If it folds in two when held vertically then it's time to replace it. Again, you should avoid pillows that cause overheating by using heat control technologies and, materials.

I'd also have black-out curtains to eliminate any external light and remove all electrical devices. If you have to have a clock in the room turn it away from you.

What should I do if I have problems with my sleep? If you can, consult a sleep expert but there is a real scarcity of medical professionals who understand and can treat sleep problems effectively. There are three key tasks you can do to help. They are the three 'D's - Detect, Distract and Detach.

Firstly try and detect any problems with your sleep. Keep a diary noting when you go to bed, when you wake during the night, and how long you sleep for. If you wake up at the same time during the night the likelihood this is an environmental factor - a noise or the central heating coming on. - which you can do something about.

Distracting is about making sure you start winding down and are prepared for sleep 2 hours before you go to bed. Have a routine or schedule such as a bath or writing in a diary. Avoid dwelling on problems that arose during the day and focus on your routine and getting in a frame of mind for sleep.

Finally detach, make sure your bedroom is about sleep. If you can't sleep get out of bed and go in another room but not to sleep. Make sure your bedroom is the room you associate with sleep.

Is it that simple? Unfortunately not, sleep is a complex process and we are still developing our understanding. There are other factors such as the type of food you eat before bed, timing of eating, and alcohol intake that can impact on the length and quality of sleep.

But there is also so much more to discover about sleep and our bodies reaction to it. There are a series of hormones released and cognitive processes that we are just beginning to understand. This is the focus of my ongoing work at the Centre for Sleep Research and Mammoth Technologies.

Thank you Dr Ellis.

 

Award for Sleep Science Mattress

The contribution that sleep makes to our overall health has often been overlooked but a recent award for Mammoth Technologies mattresses, may be a significant milestone in changing attitudes.

Newcastle based, Mammoth Technologies received one of the top honours in the North of England Biomedical Awards at the Gateshead Baltic in the face of stiff competition from other medical device and pharmaceutical companies.

"We have always been passionate about every aspect of the design of our mattresses - how they support and improve a healthy lifestyle as well as how they look and feel" states Mammoth Technologies founder and Managing Director, John Tuton.

"Our investment in research and partnerships with organisations such as Chiropractic Patients Association and Sleep Research Centre at Northumbria University has been validated by the accelerated growth in demand for our mattress range. Ultimately we've ended up with the only mattress that has been proven to enhance sleep."

Elite athletes, including several Olympians were amongst the first to pick up on the benefits of the Mammoth Mattress and their endorsements have helped build reputation and see outstanding sales growth.

Included in the Mammoth Technologies research and design team is Dr Jason Ellis, a world authority on sleep and sleep disorders.

"Jason has played a pivotal role in the success of Mammoth and we see this Award as one that recognises the contribution of all at Mammoth Technologies and their commitment to developing, testing and proving world-class products."

This Award not only acknowledges the success of Mammoth Technologies but perhaps also the benefit to customers and retailers of a supplier passionate about product design.

 

Resolving to lose weight in 2013 - better sleep on it

In the battle against the bulge we need as much help as possible but scientists have discovered have discovered a secret weapon that is not only effective but requires no physical exertion - if fact quite the opposite!

A growing body of evidence indicates that chronic tiredness isn't just affecting our ability to function well - it's also making us fat according to scientists at Birmingham Heartlands Hospital.

UK mattress manufacturer, Mammoth, is on a campaign to raise awareness of the issue and designed a new range of mattress to provide a sleep that refreshes and rejuvenates to help counter the weight gain of poor sleep.

"We've undertaken research ourselves with Northumbria University's Sleep Research Centre, and we would concur with the research from Heartlands Hospital. It's staggering to see the link" said Mammoth's MD John Tuton.

Around 60 per cent of British adults are overweight or obese, and research suggests that the cause may not be overeating or lack of exercise, but sleep deprivation.

'We have done a series of studies looking at weight and sleep, and studying the metabolic rate,' says Dr Shahrad Taheri, a consultant endocrinologist at Birmingham Heartlands Hospital. 'We discovered that people who sleep for significantly less than seven hours a night often end up being obese.'

It also seems that people who sleep for fewer than four hours a night are 73 per cent more likely to gain excess weight, while restricting sleep can lead to cravings for up to 900 extra calories a day.

This much food on top of a normal diet could result in an alarming weight gain of up to 2lb a week.

John Tuton is hoping this will encourage people to consider their sleep as an important element of their fitness regime "Sleep should be a key part of a healthy lifestyle, whether you are an elite athlete and need to recover from the daily stress of everyday life".

 

How your mattress can relieve back pain.

It is no revelation to say that sleep is one of the most important factors in the maintenance of good health. Equally, it is no secret that restless sleep, bad posture and back pain can go hand-in-hand and spin frustratingly in a vicious circle. But can a mattress help reduce back pain?

Research suggests a good mattress can make a real difference to back pain but the extent to which it helps depends on both design and the materials used.

Take the traditional spring mattresses. This works by applying upward pressure through the springs to your spine which can be problematic. After a short period each spring may apply a slightly different degree of pressure and this not only leads to a 'lumpy' bed but can create back stresses and ultimately back pain.

Memory foam marked a significant improvement but could create overheating and reduce natural postural movements, as it moulds around your body. This is where good design can help by introducing air flows within the memory foam which keeps the body cool and reduces the harm of being 'locked' into the mattress. This type of design is seen in Mammoth's HydraFlex Sport mattress for example.

When the right material is combined with the right design, you can get the optimum support for your back.

Leading the way is the Mammoth Sport and Performance range that uses high specification foam and innovative design to support your whole body.

High-specification foam is used by spinal injury specialists to provide support, spinal alignment and body temperature control that is head and shoulders above the alternative materials. Considered to be highly laudable by the National Institute of Clinical Evidence, high-specification foam provides all the benefits required for sound, restful sleep.

Outside of the medical sector, Mammoth Sports Mattresses are the only supplier using high-specification foam and recent results from University of Northumbria, Sleep Research Centre, have endorsed this mattress's ability to provide support and comfort.

John Tuton, the innovative MD behind Mammoth, explained that the use of this material is complemented by clever design such as 'zoned support' which give the right amount of support to specific areas of your body: "Back pain is so prevalent and causing real stress to millions. Our mission is to create a mattress that uses material and design that is specifically intended to support the human body and maximise comfort and recovery".

Mammoth claim to be the Ultimate Health Mattress but perhaps the use of high specification foam and innovative design could justify it as the ultimate mattress or back pain too.

 

NBA Teams Focus on 'Sleep Training'

Most of us understand that rest and recovery are important to any training programme but the extent to which this, and more specifically sleep, contributes to physical and cognitive performance has now been shown to be greater than previously thought.

Researchers at Stanford University worked with a test group of NBA basketball players and found a very strong correlation between sleep and athletic performance. In fact they found that better sleep resulted in a 9.5% improvement in accuracy for 3-point field goals and a 5% increase in speed, which in most matches could make the difference between a win and a loss.

This research led to most NBA teams to invest in techniques and equipment (such as a good quality mattress) that will enhance the quality of players' sleep.

Dr. Charles Czeisler, the director of the Division of Sleep Medicine at Harvard Medical School, has worked with, amongst others, Boston Celtics. Czeisler said that players who got nine hours of quality sleep were more likely to react quicker, remember plays better and generally maintain their health more consistently. "Sleep is critical to maintaining performance, particularly reaction time," he said.

It is sentiment backed up by the Stanford research, with the lead researcher Cheri Mah concluding, "Many athletes have optimised physical training and recovering, and nutrition plays a large role. There really hasn't been the same emphasis on optimising sleep and recovery."

It's hoped this research will begin to have an impact on athletes and their coaches and they begin to consider sleep as an area of performance that deserves equal attention to that of training and nutrition.

Read what athletes think about the Mammoth Sport.

Are you a professional athlete? We'd like to hear your stories and views on sleep and performance. Email us at john@mammothsport.com

 

TV's Dr Jason Ellis joins Mammoth's Team

Innovative mattress manufacturer, Mammoth Technologies, has recruited Dr Jason Ellis, expert on BBC's Goodnight Britain, as Director of Sleep Science and Research.

Dr Ellis is a world renowned expert on sleep and heads the Sleep Research Centre at Northumbria University.

The agreement to act as Director of Sleep Science and Research, follows a long standing collaboration between Mammoth Technologies and the experts at the Sleep Research Centre that resulted in their mattresses being the only mattress that is proven to enhance sleep.

In fact research demonstrated the ability of the Mammoth mattress to move sleepers up a clinical level in terms of the quality of their sleep; transforming poor sleepers to good sleepers.

Managing Director at Mammoth Technologies, John Tuton explains the significance of this agreement.

"Our reputation has been built on adopting a scientific approach to the design of mattresses. We've produced mattresses that have been proven to enhance sleep in terms of quality and quantity."

"Dr Ellis has a global reputation for his research and insight into sleep and we are delighted that he will have a greater impact on our mission to enhance sleep quality for everyone".

 

Interview with Mammoth Elite Athlete, Liz Yelling

Natural Health magazine asked double Olympian and Commonwealth Bronze Medalist, Liz Yelling about her career and training regime.

What is the best part of your job? The best part of being a professional athlete is that you are doing something you love for a job.

Are there any downsides? Yes, sometimes you miss out on seeing your family and friends as often as you would like, but I love everything that being a professional runner has brought into my life. I like the discipline and even the fatigue from training hard!

Do you play any other sports? No, because you have to focus 100% on your sport if you want to really do your best, and there is no time or energy for anything else.

How do you relax? Reading or watching a movie.

What's been the high point of your career so far? The high point was winning the Bronze at the 2006 Commonwealth games in Melbourne. I will never forget coming into the MCG to 80,000 cheering supporters.

What is your diet like? [Please describe a typical day's eating]. I try and stay away from processed food as much as possible and I really believe a good wholesome diet is a balanced one. So yes I have treats but I limit them to once a week….so I have a cake day on a Friday!

Breakfast: Porridge with Soya milk and Linseeds. Banana.

Lunch: Whole-wheat toast and Scrambled eggs/Soya yoghurt/apple.

Dinner: Fish/rice and veggies

Snacks: Fruit, raw nuts and dried fruits, rice cakes with dark chocolate on.

What's your main foodie weakness? Carrot cake!

How do you stay disciplined when it comes to food? It becomes a habit and I only have food in the house that is healthy, because if it is not there you can't eat it.

What's your training schedule like? [Please describe a typical week]. In my peak training I run 100-115 miles a week.

Mon: am: 8miles easy pm: 8miles easy

Tues: am: 10mile interval session. Pm: 6miles easy

Weds am: 90mins easy run. Pm: 6miles easy

Thurs am: Hill session=10miles pm: 6 miles easy

Friday: REST DAY

Sat am: Long interval= 15miles pm: 6miles easy

Sun am: 15-26 mile run.

What do you eat before an event? 2 slices of jam on toast 3.5 hours before with a coffee.

How do you deal with pre-comp nerves? Are you superstitious? I am not superstitious at all because I know that good results come about with hard work and planning. I do suffer with nerves a lot, but I know they are good for me and make me run faster, so I have learnt to embrace them and focus on the positive.

How soon do you eat after a competition? As soon as I can to maximize recovery. So within 20mins is ideal.

Do you have a favorite post workout recovery meal? Scrambled eggs on toast!

How important to sleep to your training schedule? Sleep is essential for recovery. It is the time when you get stronger from your workouts. Also getting great sleep means that you feel mentally alert and ready to tackle hard sessions.

What's always in your kit bag? Inhalers, safety pins and lip balm.

What's the worst injury/training setback you've had and how did you deal with it? In 2010 I slipped a disc in my back during a race and caused some nerve damage down my left leg. I went to see my Physio straight away who referred me for a scan to see what was happening. I was lucky to get very good treatment very quickly, so I could recover optimally, although I still have a lot of nerve damage in my left leg.

What's the main goal you are focusing on at the moment? I am taking a year out at the moment.

 

Wake Up to the Most Overlooked Fitness Activity

Many of us will have been inspired by the Olympics to dig out our training shoes, swimming trucks or bicycle and get back into training. But we often overlook one of the most critical and enjoyable elements of our training regime - rest and sleep.

It's an area not overlooked by elite athletes and particularly the Olympic table topping, USA.

Research in the USA by renowned sleep researcher Dr. Bill Dement at Stanford University, found that through effective sleep of 9 hours, basketball players performance increased in some areas by almost 10%. That may not seem a lot but its less than the difference between Usain Bolt and the last place sprinter in the 100 metres final.

The impact of effective sleep is not just on your physiology but also your mental capabilities.

Sleep rewires the brain and body. Lots of learning - including for new physical moves - takes place while you sleep, as brain connections are made and pruned. High levels of physical activity cause the production of new brain cells - in memory areas - that become functional within days. And people's mood and overall memory improve with effective sleep.

In the UK, one of the leading companies in this area is Mammoth Technologies who have commissioned research from Northumbria University's Sleep Research Centre to inform the design of a new mattress that maximises both physical and cognitive recovery.

"We strongly recommend that people consider their sleep environment and particularly what they lie upon, as part of their fitness or general well-being programme" says Managing Director John Tuton.

Getting a good night sleep, turns out to be a lot more high-tech than we may think.

"Our Mammoth Sport mattress has specific design feature that zone the support appropriate to specific parts of the body and has cooling air channels that regulate body temperature. Even the fabric used on the mattresses has been designed to be stretchable in 4 directions to maximise body support" continues Mr Tuton.

But as a study from the Chicago Medical School showed, the stakes are higher than we might think. In an experiment, students were sleep deprived and the results showed that they metabolized glucose less efficiently. Levels of cortisol (a stress hormone) were also higher during sleep deprivation periods, which has been linked to memory impairment, age-related insulin resistance, and impaired recovery in athletes.

However, there is evidence of greater awareness of the risks of poor sleep and the benefits of good sleep. Mammoth Technologies' Sports Mattress with its technological design has been growing in popularity and not just amongst athletes.

Mr Tuton explains, "We have a large group of elite athletes who have endorsed our products but we are increasingly seeing people from all walks of life and levels of fitness buying our mattress and realising that investing in effective sleep brings great returns in terms of fitness and health".

 

Sleep yourself slim! Scientists say a lack of sleep can double your risk of obesity

A growing body of evidence indicates that chronic tiredness isn’t just affecting our ability to function well - it’s also making us fat according to scientists at Birmingham Heartlands Hospital.

UK mattress manufacturer, Mammoth Sport, is on a campaign to raise awareness of the issue and designed a new range of mattress to provide a sleep that refreshes and rejuvenates to help counter the weight gain of poor sleep.

“We’ve undertaken research ourselves with Northumbria University’s Sleep Research Centre, and we would concur with the research from Heartlands Hospital. It’s staggering to see the link” said Mammoth’s MD John Tuton.

Around 60 per cent of British adults are overweight or obese, and research suggests that the cause may not be overeating or lack of exercise, but sleep deprivation.

‘We have done a series of studies looking at weight and sleep, and studying the metabolic rate,’ says Dr Shahrad Taheri, a consultant endocrinologist at Birmingham Heartlands Hospital.

 ‘We discovered that people who sleep for significantly less than seven hours a night often end up being obese.’
It also seems that people who sleep for fewer than four hours a night are 73 per cent more likely to gain excess weight, while restricting sleep can lead to cravings for up to 900 extra calories a day.

This much food on top of a normal diet could result in an alarming weight gain of up to 2lb a week.

John Tuton is hoping this will encourage people to consider their sleep as an important element of their fitness regime “Sleep should be a key part of a healthy lifestyle, whether you are an elite athlete and need to recover from the daily stress of everyday life”.

There is more about Mammoth’s Sport Mattresses at www.mammothsport.com 

 

Michelle Brannan’s Top Tips for Getting into Shape

Michelle Brannan is an IFBB Bikini Competitor, Personal Trainer and Fitness Model featured in fitness magazines such as Muscle and Fitness, Flex, Women's Running and UltraFit. She is also a big fan of the Mammoth Sport’s Mattress.

As a top athlete, representing the UK in the Bikini Category, Michelle fully appreciates the need for keeping her body in peak condition through effective training, diet and (of course) sleep.

She says about her Mammoth Mattress “My mammoth mattress has most definitely improved the quality of my sleep..... helping those face wrinkles and baggy eyes keep at bay”

Michelle’s top 10 tips for getting in shape

1. Don’t skip breakfast  

2. Increase your fibre intake to ensure good digestive transit and to keep you fuller for longer, try doubling the amount of leafy green vegetables you are eating now

3. Don’t confuse thirst with hunger, make sure you are drinking at least 3 litres per day

4. Cook and prepare 80% of your food.  Carry it with you so you don't have to rely on shop bought pre-packed and restaurant foods which often contain a higher amount of sugars, saturated fats and salt.

5. Start a weight training program to increase lean tissue, muscle burns more calories at rest than fat!

6. Don’t drink calories for example fruit juice, soda, or alcohol.

7. Cut out added sugars from your diet. Read the labels of yogurts, cereals etc and avoid anything with added sugars  

8. Get active - 30-45 minutes daily activity together with a clean diet will help you achieve your weight goals.

9. Eat frequently. Consume 5-6 small meals rather than 3 large meals a day, this will help speed the metabolism and regulate blood sugar levels which helps minimise cravings.

10. Get enough quality sleep

To find out more about Michelle’s diet for peak conditioning and discovering her Bikini Body Secrets, you can purchase her on-line book at http://www.michellebrannan.com/Shop.html.