Typesee allMaterialsee allSizesee allBrandsee allFeaturessee allConditionsee allPrice-Buying formatsee allItem locationsee all2 miles5 miles10 miles15 miles20 miles50 miles75 miles100 miles150 miles200 miles500 miles750 miles1000 miles1500 miles2000 milesDelivery optionssee allShow onlysee allMore refinements...Silentnight Orthopaedic Impress Memory Foam Mattress Topper NonAllergenic 2.5cm See more like this100% MEMORY FOAM MATTRESS TOPPER AVAILABLE IN ALL SIZES AND DEPTHS See more like thisSilentnight Impress Memory Foam Mattress Topper - 2.5cm7 product ratings See more like thisORTHOPAEDIC MEMORY FOAM MATTRESS TOPPERS ALL SIZES AND DEPTHS + FREE ZIP COVER See more like this100% MEMORY FOAM MATTRESS TOPPER AVAILABLE IN ALL SIZES AND DEPTHS 1" 2" 3" 4"100% MEMORY FOAM MATTRESS TOPPER AVAILABLE IN ALL SIZES AND DEPTHS New Memory Foam mattress Topper At All Thicknesses and Sizes And Free ZipCover ORTHOPAEDIC MEMORY FOAM MATTRESS TOPPERS ALL SIZES AND DEPTHS MOMORY FOAM PILLOW100% MEMORY FOAM MATTRESS TOPPER AVAILABLE IN ALL SIZES AND DEPTHS
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See more like thisBAMBOO MEMORY FOAM MATTRESS TOPPER SOFT COZY - ZIPPED COMFORTABLE ALL SIZESJohn Lewis Super King Memory Foam Mattress Topper ORTHOPAEDIC MEMORY FOAM MATTRESS TOPPERS ALL SIZES AND DEPTHS Got one to sell?Get it in front of 17+ million UK buyers.As medical advice goes, it’s perhaps the easiest pill to swallow – if you want to live longer, get more sleep. According to Public Health England, kipping for less than six hours a night means you’re 12% more likely to die prematurely from anything from diabetes to stroke to heart disease. And in particular it’s the middle-aged, 40-60-year-olds, who are being targeted by the government to get seven to eight hours of better quality shuteye. Mid-lifers, who are often stressed by juggling families and/or careers, are being encouraged to make seven lifestyle changes – stopping smoking, reducing alcohol consumption, taking more exercise, improving diet, reducing stress, improving sleep and checking for common signs and symptoms of disease.
PHE says: “Only around 20-30% of what we think of as “ageing” is biological; the rest is “decay” or “deterioration”, which can be actively managed or prevented. “Those in middle age often don’t get enough exercise, they’re stressed with the strains of working harder, they’re often eating poor diets – and if you’re tired, that exacerbates all those other potentially negative factors.” So what is a good night’s sleep? The general thinking is that we need 4-5 full 90-minute cycles of deep sleep to feel refreshed in the morning. Professor Jim Horne, from Loughborough’s Sleep Research Centre, says: “It’s not about hours spent in bed, but the quality of those hours – so preparation is key to wind yourself down after a stressful day’s work or otherwise.” See right for our 90-minute countdown to a great night’s sleep. Cath Collins, chief dietitian at St George’s Hospital in London, says a good way to help yourself nod off is to eat carbohydrates such as pasta, potatoes and rice for your evening meal.
She says: “They cause insulin to be released and lets the tryptophan that’s naturally found in your bloodstream (and makes serotonin that signals sleep) through to your brain.” A light carbohydrate snack such as a bowl of porridge with honey before bed should hit all your sleep buttons. Dr William Dement, author of In the Promise of Sleep, says: “When you eliminate the stuff in your bedroom that isn’t related to sleep, such as work papers, your brain starts to associate the room only with sleep and intimacy.” Keep any computers or TVs in another room, or inside a cabinet. You’ll be shutting the door on stress and late-night screen gazing, which has been proven to hinder sleep. “Instead of watching TV, wind down with a book – it won’t overstimulate your mind and you’ll go to sleep when you’re tired, not when the programme finishes.” How much do I need? Insomnia - sleep countdown Not sleeping pills, but vitamin B5, an antidote to cortisol, the stress hormone that surges as we get older (£2.29 for 60 capsules, Boots Re:Balance Re-Energise Vitamin B Complex).
And wash it down with Lucozade. In tests carried out by Lyon University sleep researchers, athletes and couch potatoes alike who downed a high-carbohydrate drink enjoyed a sleep-inducing drop in cortisol. Part of the reason exercise helps you sleep has to do with its effect on your body temperature. This rises when you work out, then gradually drops when you rest. “It’s that drop that promotes sleep,” says Dr Dement. “Exercising six hours before bedtime is optimal, but any time of day will help.” You could also try Slumberdown’s new Airstream Mattress Topper (from £35 from Argos) which is proven to be significantly cooler than memory foam thanks to its special fibres inside which leave plenty of room for fresh, cool air to circulate. “Lower your core temperature with a hot bath shortly before sleeping, and wear socks in bed,” says Dr Beata O’Donaghue, a consultant in Sleep Medicine. “Warm feet cause blood vessels to enlarge, dispersing heat and lowering your core temperature.”
Swap that single malt nightcap for a cup of Horlicks or any other warm, milky drink. “Milk’s loaded with tryptophans, the building blocks of serotonin, the body’s most important sleep hormone,” explains Collins. But if you’re prone to snoring, beware – dairy products can cause extra mucus to be produced which can obstruct the airway and make your nocturnal rumblings even worse. When it’s dark, your brain secretes melatonin, a hormone that helps to regulate your biological clock. However, black-out blinds can make a room too dark, warns Dr Chris Idzikowski, author of Beating Insomnia (Gill Macmillan, £12.99). “Ideally, you should have darkness until dawn, as the early morning light resets the body clock to keep it in line with the seasons. If it’s too dark in the mornings, you’ll find it hard to wake up.” A compromise is to have dark curtains and a specialist alarm clock that gradually emits more light as dawn breaks, such as the Lumie BodyClock 30 (£60 from amazon.co.uk).
Seal the deal by thinking about a calming waterfall or tranquil beach, which Oxford University researchers found helped insomniacs fall asleep 20 minutes sooner. “Picturing an engaging scene takes up more brain space than the other techniques such as counting sheep,” explains study author Allison Harvey. “Plus, it’s easier to stay with it because it’s more interesting.” And the best time to hit the sack? 10pm. “Levels of the stress hormone cortisol are rock-bottom, while your body produces a surge of sleep-inducing melatonin, which peaks around midnight,” Harvey says. “Your heart rate falls along with your body temperature and stress hormones, so your whole body’s primed for sleep.” It’s not just insufficient sleep that can leave us feeling worse for wear the next day – it’s how we lie down that affects our wellbeing, according to Dr Idzikowski. He explains how the wrong sleep position can cause muscle cramping, impair circulation and leave you hurting in the morning.
And for the millions of us with pre-existing conditions, bad sleep posture can spark a vicious cycle with sleepless nights leading to more health woes. With an estimated 95% of us sleeping in the same position every night, here are some suggestions to improve your health. If you have acid reflux… lie on your right side “Eating a heavy meal within two to three hours of going to bed can cause heartburn as this can stretch the stomach and allow acid to rise more easily when you’re horizontal,” says consultant gastroenterologist Dr John de Caestecker. “The gullet joins the stomach on the left side of the body so by lying on the right, food can move more effectively through the digestive tract.” Raise the head-end of the bed by a few inches or use more pillows so it’s harder for the acid to rise. Lie on your right side with your arms resting comfortably in front of you. Bend your knees and curl your legs slightly toward your upper body into a semi-foetal position. If you have a bad back… lie on your side, with your legs supported Some 40% of adults suffer spinal issues, and many of those originate – or get worse – because a wonky sleep pose can throw off spinal alignment for hours.
The key is to keep your spine in a neutral, naturally curved position, Dr Idzikowski says. Lie on either side and put a slight bend in your knees, keeping your hips vertical and place a firm pillow or two in between your knees so that your legs are propped about hip-width apart. Any time you’re congested, avoid snoozing on your back, or your mouth can fall open and dry out what’s stuffed you up. Dr Idzikowski says you should instead lie on your side with an extra pillow under your head, and let gravity help with drainage. Hug a pillow and arrange your legs in a comfy, slightly bent pose. Shoulder pain has many culprits – a heavy handbag, slouching, but also the wrong side sleeping position. Don’t tuck your bottom arm under your head, which strains the brachial plexus, a network of nerves that controls the shoulder, arm and hand. First, lie on your pain-free side with your legs slightly bent. Extend your bottom arm straight out in front of you, then bring it in, using both arms to hug a pillow to your chest.