Balance March Issue 2018 - 51

BNRAV
E AIKGI AT
N GI OSNN O
E
SO
L UZG

HOW TO
GET A GOOD
NIGHT'S
SLEEP
One in four married
couples sleep in single
beds to help them get a
better night's sleep.
One in 10 of us even
have separate
bedrooms

41%

24%
of people
feel more
productive

D......

OF
LONDONERS
STAY UP
AFTER
MIDNIGHT
- ABOVE THE
NATIONAL
AVERAGE

en

AN

24

%

41%
of people
feel more
positive

33% of
people
feel
happier

get

SOURCES: THE SLEEP COUNCIL, ASSOCIATION FOR PSYCHOLOGICAL SCIENCE, AMERICAN COLLEGE OF CARDIOLOGY, AMERICAN
ACADEMY OF SLEEP MEDICINE, AMERICAN ACADEMY OF NEUROLOGY, AARHUS UNIVERSITY, TIMEANDDATE.COM, RAND, DREAMS.CO.UK

OF BRITS
SLEEP IN THE
FOETAL
POSITION.
IF YOU DO,
LIE ON THE
RIGHT SIDE
AS LYING ON
THE LEFT
CAN STRESS
YOUR VITAL
ORGANS

ough sleep

CLOCK WATCHING
When the clocks change, as they will on 25 March, it can have a strange effect on people...
25% increase in the
number of heart
attacks occurring
on the Monday after
the clocks spring
forward compared
to other Mondays
during the year.
40 minutes is the
average sleep
sacrificed when
daylight saving time
happens.

21% drop in the
number of heart
attacks on the day
after returning to
standard time in
the autumn.
2 hours, 42 minutes
was the average
cumulative sleep
loss by students
on week nights
following the clock
change.

8% higher risk of
an ischemic stroke
during the first two
days after a daylight
saving time change.
Tiredness induced
by the clock change
is thought to be the
main cause for the
increase in traffic
accidents on the
day after the start
of daylight saving.

March 2018 BA LA N CE

5% longer legal
sentences are given
the day after the
clocks change.
It seems the
grumpiness from
losing that hour's
sleep is real.
Depression
diagnosis increases
when switching
back to GMT from
summer time.

1. Power down

devices an hour
before bed.
2. Invest in
blackout blinds.
3. Sleep and
wake up
at the same
time daily.
4. Avoid lie ins
at the weekend.
5. Exercise
for 30 minutes
every day.
6. Restrict
nicotine,
caffeine
and alcohol
2-3 hours
before bed.
7. Write a to-do
list before bed.
8. Stretch
and do deep
breathing
exercises.
9. Replace your
mattress at least
every 7 years.
10. Take
a zinc and
magnesium
supplement
pre-bed.

51



Table of Contents for the Digital Edition of Balance March Issue 2018

Balance March Issue 2018 - 1
Balance March Issue 2018 - 2
Balance March Issue 2018 - 3
Balance March Issue 2018 - 4
Balance March Issue 2018 - 5
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