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    5 Beginner Yoga Poses To Help You Sleep Better

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    These yoga poses are beginner-friendly and all you need is an open space in your house. If you don’t have a yoga mat, place a towel down on your carpet. We recommend putting on some peaceful yoga music and flow your way to deeper sleep.Yoga Poses To Help You Sleep Better
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    5 Yoga Poses To Help You Sleep Better by Amy HoppyPose 1: Forward BendTo start, inhale as you lift your hands towards the ceiling for High Mountain pose. Exhale Forward Bend, hinging from the hips (bend your knees as much as you need to). While in a Forward Bend pose, you can straighten your legs, pedalling out one at a time, stretching your hamstrings. Grab opposite elbows and hang out in a ragdoll-like pose. Sway gently from left to right before slowly coming all the way up.Benefits: Stretches the hamstrings, calves and hips while reducing anxiety, relieving stress and calming the mind. Creates a calming effect on the brain.Pose 2: Child’s PoseWith knees to the edge of the mat, toes to touch, hips towards heels, extend your arms out in front of you, lifting elbows off the mat. Place your forehead on the mat, gently rolling from left to right.Benefits: Stretches hips, thighs and ankles while reducing stress and fatigue. Gently relaxes muscles in the front of the body while softly stretching muscles at the back.Yoga Pose 3: Shoulder Stand (to Ear Pressure Pose)Begin lying down and then use your core to lift your legs up. Place your elbows firmly on the mat, hands to your bra strap line to assist with holding the lift with a straight spine. Straighten legs. Hold for one minute. When you feel ready, you can add Ear-Pressure pose to this move. Gently bend your knees and press the inside of the knee area into the ears on each side of your heading, blocking out sound.Benefits: Shoulder stand pose helps to improve circulation, calm headaches and relax the mind. Ear-Pressure pose (aka deaf man’s pose) helps calm the mind by activating the parasympathetic nervous system. It also removes excess stimuli.Yoga Pose 4: Legs Up The Wall PoseAny wall surface will do. The trick is to get your bum as close to the wall as possible. It might feel uncomfortable initially, but soon your body will relax into the pose. Focus on slow, steady breath and stay in the posture for 10 minutes.Benefits: Deep relaxation, soothes swollen legs and feet, stretches hamstrings and lower back while relieving tension in the lower back (practise while experiencing period pain). This is a great pose to do before setting up for your nighttime routine as it really helps to calm the mind.Yoga Pose 5: Corpse PoseStart by lying down on the mat, feet and hands to the edges of the mat, hands facing upwards in a gesture of openness. Close your eyes and focus on your breath as you settle into a state of meditation. Try to remain as still as possible. Option 2: Bring your feet to touch and let your knees drop out towards the sides. Stay in this position for 10 minutes without moving. No fidgeting, no scratching.Benefits: Sensory stimulation and external distractions are minimised to help the body completely relax. With a grounded body, mental energy can be channelled inwards and the mind can start to explore the body from the inside. This posture increases self-awareness and introspection, which has been linked to decreased symptoms of anxiety and depression.Tips for meditatingIf you don’t have time to do all five of these, just spend five to 10 minutes with your legs up against the wall. Remember to focus on your breath and clear your mind. Use the breath in each of these postures to keep your focus on being present on the mat, aware of your body.Yoga/Meditation Cushion 1/2 Moon

    Sattva Yoga Gear Black Meditation Cushion

    Crescent meditation cushion

    When your mind starts to wander out the room, bring your attention back to your breath. When thoughts pop up, accept them and let them go. Let them pass through without attaching emotion to them and focus again on the breath.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      How To Pick The Best Bed For Better Sleep, According To Experts

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      We live in a world where the number of personal priorities make for a 25-hour day, every day. And in those hours, sleep is the last priority, always something earned after ticking off every to-do list item. But for women, prioritising quality sleep is not just a luxury – it’s a necessity for maintaining physical health, mental well-being, and hormonal balance. Here’s why sleep matters and how you can pick the best bed for better sleep.We’re in a global sleep crisisNo cap – our sleep is getting so bad, experts are wondering if it’s the next global epidemic. Findings from a 2012 WHO study, which sampled data from over 40 000 adults across eight countries (including South Africa), found alarming statistics. Regardless of the country, 16% of participants reported severe sleep problems – with a markedly higher prevalence among older women. In South Africa, the average adult gets only six to six and a half hours of naptime – well below the recommended seven to nine hours.To make things more nightmarish, our commitment to ruining the planet is keeping us up – literally. According to a 2022 study, rising temps delay sleep, meaning less time in la-la land. That’s most likely because in order to drift off, the human body needs to cool down. Interestingly, the study notes that people in low-income countries, women and people in already hot areas are disproportionately impacted. Other factors affecting dreamtime include work stress and sleep poverty (lower sleep quality because of living conditions like noise pollution or uncomfortable beds).Why sleep is specifically necessary for womenThis might keep you up: because sleep is a fundamental health process for the body, a low-quality slumber results in worse health outcomes, ranging from chronic diseases to cancer. It’s linked to mental health conditions, cardio diseases, type 2 diabetes and obesity. For women, those eight hours are vital to regulating hormones that are important for the menstrual cycle and fertility. Research shows that poor sleep lowers these hormone levels, leading to irregular periods and reduced fertility. Additionally, elevated cortisol levels caused by sleep deprivation can interfere with reproductive hormones, further impacting ovulation and egg quality.For menopausal people, bad sleep can make menopause symptoms worse, exacerbating hot flashes, night sweats and mood swings. Quality rest helps stabilise these hormonal fluctuations and improves emotional resilience during this life stage.On the other hand, a good night’s rest has snowball effects on health. Studies show that well-rested individuals are more likely to have better relationships, improved concentration, and greater emotional stability.READ MORE: If Your Mattress Sucks, You Might Want To Try Pressure Mapping For Better SleepHow to pick the best bedOne way to get better sleep? Pick the best bed – it’s a key factor in influencing quality sleep. According to Dale Harley, Marketing Executive at Restonic SA, taking good care of your bed can prolong the lifespan of your mattress, improve your sleep quality and prevent health issues. A sure sign that it’s time to break up with your bed? It’s been seven to 10 years, the mattress is sagging or you’re getting better sleep on a different bed. Harley shares tips on picking the best bed for your bod:Pick the right mattressAre you sleeping alone? With someone else? Considering their needs will influence your purchase decision. You may want to find a customisable bed, which can be adjusted to fit individual needs.According to your sleep style, you might need a different mattress:Side Sleepers: Plush mattresses provide cushioning for hips and shoulders while maintaining spinal alignment.

      Stomach Sleepers: Firmer mattresses prevent sinking that could strain the neck or back.

      Couples or Light Sleepers: Pocket spring mattresses minimize motion transfer for undisturbed restGo in-storeThe one time online shopping won’t cut it. Go with comfy clothes (and not too sleepy, says Harley – every bed is great when you’re sleepy).READ MORE: Here’s Exactly How To Become A Legit Morning PersonCheck if it fitsA trick from Harley: To check the “fit” of the bed, lie on your back and slide your hand into the hollow at the bottom of it. If it slides in too easily, the bed might be too hard. If you struggle to fit your hand in, the bed may be too soft. You’re looking for just a slight resistance.Ask your doc“If you have any health issues that affect your sleep, it’s worth speaking to your doctor or physiotherapist to get their input before selecting a bed,” says Harley.READ MORE: The Proven Health Benefits Of Getting OutdoorsGet the best sleep with these mattress maintenance tipsHarley recommends the following practices to keep your mattress in tip-top condition:Use a waterproof mattress protector. This creates a physical barrier that helps prevent dust mites and allergens from penetrating the mattress. A quality mattress protector will help to shield your mattress from stains and spills too. “Mattress protectors also make it difficult for bed bugs to access and hide within the mattress,” says Harley. “They can also prevent sweat, body oils, and dead skin cells from seeping into your mattress.”

      Rotate your mattress once a month, promoting even wear and tear and reducing sagging. Some mattresses need flipping vertically as well as horizontally. If you have a no-turn mattress, you should only turn it horizontally (i.e. keep the same surface facing up and just pivot the mattress on the bed base).

      Keep it clean. Regularly vacuum your mattress to remove dust, dirt, and allergens. Spot-clean the mattress with mild detergent and water.

      Air it out. Occasionally remove your bedding and allow your mattress to air.

      Avoid jumping on the bed, which can damage internal components.

      Handle it with care. When moving the mattress, do not lift it by pulling the tape edging. It’s preferable to have two people work together to move the mattress carefully. More

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      Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds

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      It can be hard to think clearly after a bad night’s sleep. And, although nothing will replace a high-quality snooze, new research suggests taking a particular supplement may help you release some of that mental fog. We’re talking about creatine and sleep, and how it might be a secret weapon. Creatine is usually used to boost muscle performance, but now it’s being linked with being able to think clearly after a poor night of rest. Here’s what the study found, plus what a neurologist wants you to know.Meet the experts: Dr Vernon Williams, neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast.What is creatine?Creatine is a compound that’s usually found in your muscles and brain, per the Mayo Clinic. Your body’s liver, pancreas and kidneys make about a gram of creatine a day, but you can also get creatine from eating seafood and meat.You can also take creatine in supplement form. People tend to do this to help them build muscle and lower the risk of injury, according to the Mayo Clinic. READ MORE: We Tried Morphée, A Screen-Free Sleep Device To Help You Actually Doze OffWhat did the study find about creatine and sleep?The study, which was published in the journal Scientific Reports in February 2024, had 15 healthy people in their 20s stay in a lab overnight for two nights, separated by at least five days. During those stays, they were kept awake all night. During one night, participants were given 0.35 grams of creatine per kilogram of body weight; on another night, they were given a placebo. The participants were also asked to do cognitive tasks before they took the creatine or placebo and at three other points during the night.The researchers discovered that three hours after taking creatine, the participants had positive changes in their brain metabolism and cognitive performance on tests. (They especially did well with processing capacity and short-term memory.) This impact peaked four hours after they took the supplement, but lasted over nine hours. The researchers concluded that taking a single, high dose of creatine can “partially reverse” some impacts of sleep deprivation. READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side EffectsHow could creatine boost cognitive performance?The study didn’t look at why this happens – it simply found a link. However, there are some theories. “The brain is a massive consumer of oxygen and energy, and creatine seems to help with the process of energy and nutrient utilisation,” explains Dr W. Christopher Winter, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. “This can help reduce the negative effects that sleep deprivation has on cognitive processing speeds.”Creatine appears to “mitigate cognitive decline related to fatigue by supporting the brain’s energy metabolism,” explains Dr Vernon Williams, a neurologist and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Orthopaedics in Los Angeles. To put it into layman’s terms, creatine may help the brain get key nutrients faster.This is a shift from typical creatine usage, though, notes Winter. “Many people have thought about creatine supplementation as a relatively ‘long term’ effect – like building muscle,” he says. “This study suggests that the effects of creatine could be much faster than originally thought.”What are the other benefits of creatine?A range of research has found that creatine may have several potential benefits for your health. Those include:Increasing lean body mass

      Boosting energy levels

      Enhancing muscle recovery

      Improving cognitive function

      Curbing the effects of short-term sleep deprivation

      Keeping your hormone levels consistentA January study even found that creatine might be a good additional treatment for depression, on top of talk therapy and any other treatments that your mental healthcare provider suggests. READ MORE: What Is Sceletium And What Does It Do?Should women take creatine?It’s crucial to talk to a medical provider before adding any supplement to your routine to make sure it’s right for your needs. However, research suggests that creatine may benefit women, so it’s definitely worth considering. Check out Women’s Health‘s favorite creatine powders below:Creatine Supplements To BuyNOW Sports Creatine Monohydrate Powder

      Now’s creatine powder is free of artificial colours and flavours and uses nano-particle nutrients to help fuel your day. It’s also unflavoured, so you can blend it into just about anything. Now is third-party tested to make sure no harmful ingredients end up in your creatine powder.

      USN Pure Creatine Monohydrate Powder

      This unflavoured creatine is is a micronised form of creatine, enhancing the absorption and bioavailability. USN employs extensive third party testing to ensure the quality and quantity of what’s one the label is always delivered. Plus, it is also Halal certified.

      Biogen Pure Creatine Monohydrate Powder

      According to Biogen, this is one of the most popular sports nutrition supplements in the world. And the compact 100g size makes it easy to keep in your bag so you can take some whether you’re going to gym or travelling. Just mix it with water, pre-workout or your go-to smoothie and enjoy.

      This article by Korin Miller was originally published on Women’s Health US.Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      WHOOP GCC Marketing Director gives a full low-down on sleep for peak performance

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      WHOOP GCC Marketing Director, Stephan Muller, deep dives into data to give a full low-down on sleep and discusses the importance of better shuteye for peak performance.
      What do the first 30 minutes of your day look like, your morning routine?
      I’m a very routine focused person so my mornings typically look very similar. I wake up at 6am, hydrate with electrolytes and check my sleep data on WHOOP. I’ll head to the gym, get a workout in and get into the ice bath and sauna. I’ll refuel with a protein shake, have a black coffee, plan out my day in detail, and then get to work!
      What are the first tell-tale signs of sleep deprivation?
      The first signs of sleep deprivation often include fatigue, difficulty concentrating, mood swings, and irritability. You might also notice increased cravings for sugary or high-carb foods, reduced motivation, and slower reaction times. Over time, even small amounts of sleep loss can affect your energy, memory, and overall performance.
      What data metrics does WHOOP track to measure a “successful sleep” and how accurate is it?
      WHOOP tracks several key metrics to measure sleep quality and its impact on recovery. These include sleep duration, sleep performance (sleep duration versus sleep needed), sleep consistency and disturbances, sleep stages (awake, light, deep, and REM), among other key metrics. The WHOOP Sleep Score synthesizes these key indicators to provide a clear picture of how well your sleep supports your body’s recovery and performance. Additionally, metrics like heart rate variability (HRV), resting heart rate (RHR), and respiratory rate offer insights into how restor- ative your sleep was for both physical and mental health. Accuracy is supported by our proprietary algorithm, validated through third-party studies. Beyond this, WHOOP offers personalised and actionable insights, empowering members to optimise their sleep habits for better health and performance. For example, the Sleep Planner function offers daily optimal sleep recommendations based on recent activity and performance.

      WHOOP was purposely-built for sleep. Are there any region-specific findings by WHOOP on sleep patterns and deprivation?
      Annually we release the WHOOP Year in Review data based on our global member data to provide an overview of key trends and statistics across fitness, recovery and sleep performance. The 2024 findings for the GCC, and in particular the UAE and KSA, reveal a significant sleep deficit.
      Sharing key findings below:
      ∙ GCC cities dominate the list for the least sleep overall, with Sharjah, Doha Jeddah, Abu Dhabi, Riyadh and Dubai ranking as the top six cities with the lowest overall sleep globally. Meanwhile, Sharjah, Jeddah, and Dubai have the lowest sleep performance score.
      ∙ YIR data seems to suggest a correlation between late-night culture, sleep performance and stress levels: Countries with the latest average bedtimes–Kuwait (2:20am), Saudi (2:19am), and Qatar (1:47am)–also report the latest wake times. Cities in these countries like Jeddah, Riyadh, and Sharjah, which have some of the latest bedtimes, rank among the top six cities globally for the least sleep. Riyadh and Jeddah are the most stressed cities globally, suggesting that the combination of late-night culture and insufficient sleep may contribute to both low sleep performance and higher stress levels.
      ∙ The UAE ranks third lowest globally in sleep performance, with an average score of 74 per cent, following Singapore (73 per cent) and India (71 per cent). Sharjah, Jeddah, and Dubai top the global list for lowest sleep performance.
      ∙ The UAE stands out for having the highest REM (Rapid Eye Movement) sleep percentage rank, suggesting that when members in the UAE do sleep, they spend a significant amount of time in restorative sleep which can still have positive effects on mental clarity and recovery, despite shorter or less frequent sleep durations.
      How important is sleep in terms of maintaining a healthy regime?
      Sleep is the cornerstone of a healthy regime, it fuels recovery, supports peak performance, and impacts overall wellbeing. As fitness trends prioritise recovery-first approaches, sleep has shifted from an afterthought to the foundation of optimal performance and overall health. WHOOP members already use data to identify how habits like late workouts, caffeine consumption, and irregular bedtimes affect sleep, energy levels and recovery.
      With wearable tech making sleep fitness more accessible, this focus on sleep as a performance driver is only set to grow. What lifestyle choices should we be incorporating to improve this?
      Improving sleep starts with small, intentional lifestyle adjustments. Consistency is key – establishing a regular bedtime and wake-up routine helps regulate your body’s internal clock. Avoiding caffeine in the afternoon, limiting late-night screen time, and creating a sleep-friendly environment – like a cool, dark, and quiet room – can significantly enhance sleep quality. Stress management and mindfulness are also emerging as critical pillars of health, directly influencing sleep quality and overall recovery. WHOOP helps users monitor stress levels through metrics like heart rate variability (HRV) and recovery scores, empowering them to understand how habits impact resilience and readiness. In high-stress regions like the GCC, where WHOOP member data reveals cities like Riyadh and Jeddah rank among the most stressed globally, taking time for mindful moments of rest to reset and connect can prove invaluable. Tracking sleep and stress levels through wearable technology combined with healthy habits can help provide an accessible and holistic approach to overall well-being.
      What elements of the bedroom are key for a good night’s sleep?
      For good sleep hygiene:
      1. Darken your room with blackout curtains for optimal sleep quality.
      2. Limit screen time 30 minutes before sleep to promote faster sleep onset.
      3. Use blue light glasses up to three hours before bed to prevent screens from delaying melatonin release, the hormone that helps you sleep.
      4. Reduce caffeine intake, especially after lunch, and opt for warm milk or herbal tea.
      5. Use your bed exclusively for sleep to train your body for quicker sleep initiation.
      6. Refrain from alcohol at least three hours before sleeping to prevent disruptions in REM sleep.
      7. Yoga, stretching or meditation, 10-15 minutes of gentle movement can help calm your mind and heart preparing you for bed.
      8. Set your bedroom temperature to between 15-19 degrees Celsius (60-67 degrees Fahrenheit), allowing your body temperature to drop which is part of the natural process of falling asleep.

      WHOOP GCC Marketing Director, Stephan Muller

      What is your attitude to sleep – a pleasure or more of a necessity?
      It’s a combination of both. I truly enjoy a good night’s sleep, but I’m also deeply aware of the importance of high-quality sleep for my recovery, energy and clarity the next day. I’ve always prioritised sleep and it’s the best decision I’ve made for my health.
      This is The Tranquility Issue – what habits, tools, and mindset do you use for an inner sense of calm?
      I’m a big believer in going to sleep with a clear and calm mind. It doesn’t just help me go to sleep quicker, but also get better quality sleep.
      The three habits that help me with this sense of calm are:
      1. Disconnect from anything that can over stimulate my mind – mainly work;
      2. A 20-minute meditation where I breathe deeply, sit with my thoughts, reflect on my day, and ease into a relaxed state;
      3. I like using calming incense that signals to my body and mind that it’s time to wind down.
      “The combination of late-night culture and insufficient sleep may contribute to both low sleep performance and higher stress levels”
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      February’s – The Tranquility Issue – Download Now 
      Images: Supplied More

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      If Your Mattress Sucks, You Might Want To Try Pressure Mapping For Better Sleep

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      Let’s go back: the last time you bought a mattress (Varsity? Your first flat, ten years ago?), how long did you spend on it before making things official? Did you walk from bed to bed and lay there for a few seconds before hopping onto the next one? If you answered yes, we have some sobering news.

      According to experts, you should spend 15 minutes on a prospective mattress before purchasing. Thankfully, there is now a faster, more efficient and scientific way to make sure you’re getting the right mattress for your body. It’s pressure mapping, and it takes just five minutes.

      Why is the right mattress important?

      Not to alarm you, but it’s sort of THE most important thing. A good night’s sleep starts with the right surface that supports your unique frame and sleeping position. When you’re in bed with a mattress that’s too firm or too soft, you won’t sleep as well. Plus, a bad night’s sleep consistently for weeks or months on end means far more than being cranky. Bad sleep affects your mental health, your mood, blood sugar regulation, weight and more. With a good mattress, you’re setting yourself up for better sleep quality, which impacts your health significantly.

      READ MORE: Fall Asleep Faster With These 7 Hacks For Better Sleep

      What is pressure mapping?

      A computerised tool, pressure mapping software identifies how your weight is distributed across the mattress. The practice originated in healthcare to prevent pain and improve comfort among patients. Now, it’s gone mainstream.

      At Bed King’s Comfort Solutions Lab, you can have your sleep position analysed. The pressure mapping tech, which has over 1600 built-in pressure sensors, targets the body’s pain points, creating the optimal sleep code that is then matched to three of twelve different mattresses. Each mattress, designed and manufactured locally by Bed King, complements each sleep code.

      How pressure mapping matches you to an ideal mattress

      “The more pressure you have, the more comfort you will need in a mattress to relieve those pressure points,” explains Carla Ewertse-Myburgh, Operations Executive at Bed King. “Comfort is not measured by how soft a mattress is but by how much pressure it’s able to relieve. And if there is not enough comfort, you’ll find yourself tossing and turning the whole night trying to find comfort. The other factor is support and this is provided by the pocket spring units found in our mattresses.”

      Once you’ve laid on the pressure mapping tech (it takes about five minutes), the data is interpreted and will create a connection between Bed King’s offering and your sleep data. You’ll get a unique sleep code that connects you to your dream mattress. The sleep code info is based on your weight, body composition and sleeping position.

      Does pressure mapping work for couples?

      If you don’t sleep alone, bring your S.O. along and get mapped together. Both codes are considered as the tech does its magic, but more often than not, the heavier body needs more support.

      READ MORE: Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It

      What your sleeping position might mean

      How you sleep at night not only plays a role in figuring out the ideal mattress for you but can also have health insights. Here’s what the experts have to say.

      Sleep On Your Tummy

      If you prefer a prone position (lying nearly face-down), you’re probably a perfectionist who is compulsive, persistent and goal-orientated, says psychiatrist and sleep expert Samuel Dunkell. These qualities may be good for your career, but they don’t do your body any favours.

      Sleeping on your stomach can twist your neck into an awkward position, put excess pressure on your spine and make it more difficult to inhale, says Dr Lee Surkin. To avoid waking up all achey, gently nudge yourself into sleeping in a foetal pose by lying on your side with one pillow between your knees and another behind your back.

      Sleep On Your Back

      Staring straight up at the ceiling can signal an adventurous, confident and receptive personality, says Dunkell. Dozing on your back also keeps pressure off your jaw, which is crucial for people with painful temporomandibular joint disorder (pain in the jaw joint).

      But back sleeping triggers undue stress on your airway, so it’s a bad idea for snorers. If you’re a noisy breather, try the pillow trick explained above or buy a full-body pillow that will keep you on your side.

      Sleep On Your Side

      Around 73 percent of women and 50 percent of men spend the night on their sides. Most curl into a semi-foetal pose, with their knees just slightly bent, says Dunkell. According to his research, such people tend to be compromising and appeasing, whereas those who snooze in full foetal (with their knees practically hugged to their chest) are introspective and intense.

      Health-wise, sleeping on either side curtails snoring and resting on your left side keeps your stomach active and eases heartburn, according to the Journal of Clinical Gastroenterology. More

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      Fall Asleep Faster With These 7 Hacks For Better Sleep

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      20 Minutes. That’s all that stands between feeling exhausted and the best sleep ever. It’s also how much more sleep a woman needs than the average man, according to professional James Horne, a leading sleep expert in the UK.A good night’s sleep is kind of like an orgasm – you have friends who experience it on the reg, your guy gets it right every night and you’ve only managed it a couple of times over the past few months. Sleep deprivation affects women more than men… fact! We sleep lighter and find it more difficult to go back to dreamland once we wake up. So, what gives? Well, turns out that your daytime habits and your pre-sleep routine could be to blame. So, if you’re keen on catching a little more shut-eye tonight, start by making these easy changes to fall asleep faster.

      Fall asleep faster with these hacks

      Start bright

      Within five minutes of waking, try to expose yourself to sunlight for 30 minutes to give your brain the “It’s morning!” signal, says sleep specialist Clete Kushida. If it’s still way before sunrise, turn on a bright light to simulate sunlight as closely as possible. Getting exposure to light as soon as you wake up sends important signals in the body. It regulates your body’s internal clock – called the circadian rhythm – and suppresses melatonin while boosting cortisol levels. In this case, cortisol isn’t the demon we make it out to be, but rather helps wake up the body and allows you to become alert.

      See the light

      Once you’re seeing the light, continue to bask in it. A study published in the Journal of Clinical Sleep Medicine found office workers who scored natural light during the day got an average of 46 minutes more sleep per night than daylight-deprived colleagues. That’s because being exposed to sunlight signals to the body that it’s time to be alert and awake. As the day wears on, lower your exposure to sunlight as you signal to your body that it’s time to slow down.

      READ MORE: Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per Experts

      Hit the weights

      Any resistance exercise you do, whether it’s at 7 am or 7 pm, will reduce the number of times you wake up during the night, according to a study in the Journal of Strength and Conditioning Research. In a review of research in Sleep Medicine Review, researchers found that “resistance exercise training improves anxiety and depression” – which makes sense since these conditions can keep us up at night. Moreover, they found that when compared to aerobic exercise (the kind that pumps your heart rate), resistance workouts scored higher for sleep. One theory is that weight training boosts growth hormone and testosterone in the body, which is in turn linked to better sleep.

      Save carbs for dinner

      The insulin spike you get from eating foods such as brown rice, sweet potato or pasta may help you fall asleep faster, says research published in the journal Cell Reports. That’s because carbs increase the levels of a hormone called tryptophan, which works in the brain to produce serotonin (your happiness hormone) and melatonin (the sleep hormone). Have a portion with dinner to help you fall asleep faster when bedtime rolls around.

      Play your soundtrack

      To set the stage for sleep, play a slow jam – songs with a continuous rhythm of around 60bpm, which sync up with your resting heart rate, says therapeutic practitioner Lyz. And it doesn’t have to be Enya – try Coldplay’s “Strawberry Swing” or Beyoncé’s “Flaws and All”. Per the popular sleep app Calm, there’s a plethora of sounds that signal the body to wind down. That includes white noise, ocean waves, rain, nature sounds and sleep stories. By creating a sense of peacefulness, you allow the body to enter rest mode and can fall asleep faster.

      READ MORE: We Tried Morphée: A Screen-Free Sleep Device To Help You Actually Doze Off

      Find your calm

      Women who had hypnosis got up to 80 percent more deep Zs in a study by the University of Zurich in Switzerland. Try this from hypnotherapist Dr John McGrail: sit with palms on thighs. Raise your index finger and imagine it getting lighter. Lower it as you silently count down from five then think “deep sleep”. You could also try meditation apps or sleep-time podcasts to lull your body into a sense of calm and fall asleep.

      Banish glare

      If you must watch a series in bed, set your gadget’s brightness to the lowest possible level. U.S. research shows that the light from computer, tablet and smartphone screens suppresses melatonin. Use an app like f.lux, which filters out blue light from your device, or wear blue-light-blocking glasses, which helps.

      READ MORE: The Greatest Sleepytime Products That’ll Take You To La-La Land, STAT More

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      We Tried Morphée: A Screen-Free Sleep Device To Help You Actually Doze Off

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      Startling news: South Africans get less sleep than other nations in the world. That’s intel from Sleep Cycle app, which released the data in 2023. There are myriad reasons for this but getting quality shut-eye is important for our health. And our screens, in the form of TVs and phones, contribute to lower sleep quality. Enter Morphée, a completely screen-free, Wi-Fi-free approach to getting quality z’s. We tried it out to see how it got us dozing.

      Morphée Sleep Device

      What happens when we don’t get enough sleep

      Over 50% of adults report poor-quality sleep with screen exposure being a large contributor, per Morphée. According to Morphée’s South African Brand Manager, Daniella Degens, “In recent years, the prevalence of sleep deficiency has escalated, bearing substantial repercussions tied to numerous chronic health conditions, such as depression and anxiety.”

      A lack of quality time dozing also leads to health complications. Getting less lowers your body’s immunity, memory, attention and problem-solving skills. Added to that, chronic sleep deprivation can elevate stress hormones, making it harder to handle the pressures associated with personal and professional responsibilities.

      It’s clear that sleep is paramount and while sleep tonics and products assist, a quality sleep routine really helps move the needle towards restful, restorative sleep.

      READ MORE: Normal Sleep — Turns Out, There Might Be No Such Thing

      What is Morphee?

      In short, Morphée is a screen-free meditation device, works sans Wi-Fi and can lull you to La La Land, stat. It’s also small, making it portable, so you can bring it with you anywhere.

      How it works

      Morphée looks like a clock with various dials. On the right, choose the mode you’d like to use. There are many: body scan, breathing, movement, cardiac coherence, relaxing music and nature sounds (there are more but we won’t name them all). Next, pick your session on the right. Each mode has eight sessions, so you can mix and match and not get bored. You can also choose your duration: eight or 20 minutes. Choose from a male or female voice, et voila – you’ve got yourself a sleepy time sesh.

      Good to know: Morphée was created by a team of sleep experts, so every session is expertly curated.

      READ MORE: Struggling To Sleep During Your Period? This Might Be Why 

      We tried Morphée

      WH Features Ed Michelle October tried Morphée for two weeks to see if it could help her notch more quality z’s.

      “The device looks intimidating at first: so many dials and buttons and no idea what they mean. But once you open the accompanying Blue Book (an instruction manual), it all becomes incredibly simple. What I really loved about it? There’s no accompanying app or Wi-Fi needed. You just pick your session, put Morphée down and get some sleep.

      I know from experience that repetition of sound can create a cue in your body that prompts it for sleep. In that vein, I tried to listen to similar sounds every night but got too excited by everything on offer. I particularly loved the nature sounds and the body scan sessions, which encouraged me to tune into my body and consciously focus on relaxing my muscles as I got ready for bed.

      I was out like a light within minutes. The soothing tones and speaker quality really allowed me to drift off super fast. When I couldn’t fall asleep, I could just pick a new mode and settle in again.

      I also really appreciated that there are no lights on the device except for a brief orange light letting you know the device is on. Other than that, there’s really nothing to deter you from getting to bed.”

      Morphée retails for just R2 490 and is available on their website and on Yuppiechef.

      READ MORE: The Greatest Sleepytime Products That’ll Take You To La-La Land, STAT More

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      in lifestyle and culture

      November’s – The Refinement Issue with Jimmy Choo

      by

      Life

      by Amy Sessions
      1 hour ago

      Words & Creative Direction: Amy SessionsPhotographer: Ziga MihelčičFashion Editor: Camille MacawiliMakeup & Hair: Ania Poniatowska at MMGModel: Zahra Hussain at MMGLocation with thanks to ICD Brookfield PlaceAll styling with thanks to OUNASS
      Welcome to The Refinement Issue.
      In this issue we focus on clarity and the well- considered both in terms of design and through a honed approach to life. Small tweaks to our daily habits compound and can have a surprisingly large effect on optimising and refining our lives.
      For our cover we are very proud to have partnered with Jimmy Choo, a brand that is known for its precision detailing and next level leather in Cool Clarity.
      We also have exclusive interviews with Dr Maha Ema, Director of Transcendental Meditation, UAE discuss Transcendental Meditation and its ability to elevate mind, body and spirit in Another Level, Founder and CEO of The Sleep Chapter, Mansi Khandelwal, discuss restorative sleep to achieve optimal output in Refine Your Rest and Bulgari unveils “Serpenti Factory” and “75 Years of Infinite Tales” exhibition in True Brilliance.

      In terms of style, we champion Schiaparelli’s signature detailing in Refined Codes, Mach & Mach delivers refined sparkle for FW23 in Adorn on page xx and we recount how Messika lit up Paris Fashion Week in Refined Rebel.
      This year also saw the return of the Emirates Woman – Woman of the Year Awards. We re-live an incredible evening that shone a light on those cementing outstanding achievements in their industries in Emirates Woman, Woman of the Year Awards 2023.
      Congratulations to all the nominees and winners, you are all incredible women.
      The Hero Buys

      November – The Refinement Issue with Jimmy Choo  – Download Now
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      in health and weelbeing

      Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per Experts

      by

      As the importance of sleep becomes more and more paramount for daytime productivity and general functioning, so too is creating a bedtime routine rising to prominence. In South Africa, our sleep is less than optimal. Per a Sleep Cycle survey, only 27% of South Africans are getting the recommended eight hours of sleep per night. And a lack of sleep can have real implications for your health, expanding your BMI and resulting in increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke, per one study. Not only that, but sleep impacts your mental health, too.

      We chatted to a few experts to get the info on how to really get that all-important R ‘n R every night. One study reveals that a bedtime routine not only helps you get to bed better but can also improve the quality of your sleep over time.

      Meet the experts: Rudo Kemp is the founder of Sloom, creators of mattresses. Marley Rose Harris is an International Business & Mindset Coach.

      Get the right mattress – for you

      “The physical aspects of a mattress are pivotal in ensuring consistent, high-quality sleep, which in turn has profound effects on mental well-being,” says Kemp. Every individual’s body is unique, and what feels comfortable and supportive will vary. For some, a hard mattress might mean an uncomfortable night’s sleep. While for others, a mattress that’s too soft won’t give adequate spinal support. Make sure that your mattress is optimal for your health and needs and a suitable bedtime routine will be that much easier to attain.

      READ MORE: Is Your Mattress Actually Good For You? Here’s How To Tell, According To The Experts 

      Try manifestation

      “Your subconscious mind is most malleable in the evening right before bed and in the morning. This is the best time to rewire your belief system,” says Harris. “Before bed, recall five things you are grateful for throughout the day, which can be little or big things.” The purpose? It works to attune your mind to look to things to be grateful for. “Right when your eyes open in the morning, affirm anything you are focusing on manifesting,” says Harris. “Your subconscious mind is simply spectacular and sleep is the key to opening the door!”

      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night

      Try deep breathing

      To calm a busy mind and get in the headspace for restful sleep, Harris stresses the importance of deep breathing. These can calm your mind, reduce stress, and improve sleep quality.

      Clear the tech

      This is one you’d have heard before, but that’s because it works. Blue light from your tech devices like cellphones can stop your brain from producing melatonin, which allows you to drift off peacefully. Try blue light blocking frames; these block harmful blue light from hitting your eyes and helps you fall asleep better before bed.

      READ MORE: “I Tried The Latest Massage That Promises To Help With Insomnia, Pain And Fatigue.”

      Declutter your space

      Design plays a big role in our sleeping environment, as a well-designed, harmonious bedroom can serve as a sanctuary, signalling to our brain that it’s time to unwind. Before bed, pack away anything that might distract you from a good night’s sleep. Got clothes lying around? Packing them away will tell your brain that all is well and you can rest easy.

      READ MORE: 5 Things To Eat At Night That’ll Help You Sleep Way, Way Better

      Wind down with yoga

      Doing yoga daily adds up to restful sleep, per this study. Yoga is incredible for myriad reasons and is as potent for sleep. By allowing you to take in deeper breaths while stretching out your body’s niggles, you can quiet your mind, ease anxiety and allow your body to properly drift off into sweet slumber. More