Tru2U

03/02/2022

Here are our top tips for getting a good nights sleep!

Avoid the temptation to have a lie-in

As tempting as it may be to take a long nap around midday when you feel tired, it is best to avoid it.

Long daytime naps have a reputation of disrupting our sleep pattern, making it harder to fall asleep at night.

Take a bath and relax

Why not treat yourself to a warm bath to relax your tightened muscles before going to bed.

Studies have shown, the temperature drop on our body after a warm bath can help induce a night of better and deeper sleep.

Keep your room dark with blackout blinds to combat early morning sun

Our body has a 24-hour internal clock – controlled by our circadian rhythms – and is very much influenced by light exposure.

When you are exposed to light at night or even early morning, your body’s circadian rhythm is thrown off.

It can affect sensitive sleepers, especially at this time of the year, when sun-up time is earlier.

Get stuck into a bedtime story

Cutting down on electronics and bright screens 1-2 hours before bedtime as it is known to suppress melatonin levels, which impacts our sleep-wake cycle.

Instead, you can read a bedtime story for just 20 minutes which will automatically serve you as an effective stress reliever.

It allows the body's adrenaline to come down, letting the brain transition into sleep mode.

Get the right mattress

One of the primary factors towards a good night’s sleep is the mattress you lay on.

When we sleep on it every single night, not only does it need to be comfortable and at a good level of firmness, but it should also be breathable.

Use Tru2U's Sleep Support range

Tru2U Sleep Support helps your body naturally produce melatonin which will help you get to sleep faster and stay asleep.

It is important to use it every day for a month to see the long term benefits.

27/01/2022

Do you often feel tired and dazed in the mornings, even on nights when you have gotten enough sleep? Maybe there’s a simple explanation!

Studies suggest, a chronic sleep debt over a period of time can lead to inflammation affecting your gut health and increasing your risk of heart disease, depression, type 2 diabetes and Alzheimer’s.

These could be the possible 5 things you are doing that are affecting your sleep quality:

Eating too close to bedtime: Studies have shown that eating late or late-night snacking can slow down digestion and metabolism which leads to disturbed sleep, acid reflux and weight gain. Have a food curfew. Eat at least 3-4 hours before bedtime and eat your lightest meal as dinner with adequate protein, fats and fiber.

Using gadgets before bedtime: Exposure to blue light messes with your sleep because it blocks a hormone called “Melatonin” which is responsible for making you sleepy. Blue light or natural light can both affect your sleep wake cycle or what is called as “circadian rhythm”. This is why it is important to not use gadgets or any electronic devices (phones, laptops, TV) at least 1 hour before bedtime. If you work late hours use blue light blocking glasses in amber or brown.

Poor sleep hygiene: Sleep hygiene implies having a bedroom environment that promotes uninterrupted sleep. Optimize your sleep schedule by sleeping at the same time every day. Make your bedroom dark and comfortable for healthy melatonin levels. Have a relaxed bedtime routine such as reading, journaling, meditation, gentle stretching etc.

Intense workouts at night: High intensity or vigorous workouts can stimulate your nervous system by releasing adrenaline and not allowing time for core body temperature to cool. This may delay sleep for most people. If you fall into this category, it is best to avoid workouts at least 1-2 hours before bedtime. Relaxed walks or gentle yoga make better options.

Alcohol consumption: Have you ever found yourself waking up early or in the middle of your night after an evening of partying or binge drinking? Alcohol in small amounts has sedative effects but the consumption in excess has been linked to poor sleep quality and reduced duration of REM sleep. Alcohol consuming too close to bed time also increases risk of sleep apnea by 25%. People with sleep apnea are prone to loud, disruptive snoring and breathing related episodes at night.

In addition to these 5 things, a good night of sleep is also determined by what you do when you are awake. Ensure that you lead an active lifestyle and get some morning sunlight to reset your biological clock.

Caffeine after 3pm should be avoided for those who suffer from sleep apnea and insomnia. Use of certain holistic tools such as lavender essential oils, chamomile tea and magnesium or melatonin supplements can be helpful for severe sleep related disorders but not the primary solution to rely on.

27/01/2022

Ladies and gentlemen... the brand NEW Tru2U! 🎉

08/11/2017

Great to see the original cherries alongside the refined sleep version! Thanks Chantal’s 😊

The cheery cherry season has arrived!! Rise and shine sleeping beauties ✨✨🍒🍒✨✨

18/09/2015

Want to get pregnant? This is a new one, might just be the missing key you are looking for!

Using your phone as a nightlight or your TV to soothe you to sleep? You should stop—pronto. Not only does it ruin your quality of sleep and leave you with dark circles no amount of concealer can cover

15/09/2015

And here is a new use for melatonin - helping calm the sleep disorders which often come with Parkinson's… making life more comfortable can only be a good thing!

Over 60% of people with Parkinson's disease will have REM sleep behavior disorder, endangering them and their partners during the night.

15/09/2015

And the need for Beauty Sleep gets even greater - even acne and pimples are aggravated by lack of sleep!

What goes on under your skin as you sleep?

11/09/2015

There's a pretty good chance you are reading this on a smartphone... the majority of Facebook'ers do! Pay attention, the effect on melatonin production is even bigger than we expected!

Light from tablets or phones in the hour before bed can suppress melatonin and keep kids and teens from getting enough sleep.

10/09/2015

Earlier today we saw a video by a super skinny model who was told she was too fat, then this one popped up in our newsfeed just now... That's two taps on the shoulder, wonder what the third will be! We're loving the flow though :-)

10/09/2015

Want to look better and feel better? Here's how!

"You look tired," they say.

09/09/2015

I always knew my daughters were sensitive wee things... this explains at least some of it!

Children in early to mid-puberty are prone to evening light sensitivity and suppressed melatonin levels, potentially leading to disrupted sleep patterns after repeated evening light exposure, according to research in The Journal of Clinical Endocrinology & Metabolism. “Our group has provid…

07/09/2015

So it isn't just age that reduces fertility... and did you know that melatonin can protect eggs during ovulation?!

Exposure to artificial light at night can affect a woman’s fertility in middle age.