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9 Foods that can improve your sleep   

17 Jun 2020
bliss beauty spa leeds

9 Foods that can improve your sleep

Last week we brought you 3 top tips for better sleep, and now we're back with 9 foods that can improve your sleep. With many of us being out of our usual routines, and stressing about the state of the world, our sleep may be taking a hit. Getting a good nights sleep is essential for your overall wellbeing. Short-term effects of sleep deprivation are linked to issues with concentration, memory, and judgement. In the long-term, sleep deprivation has been linked to a plethora of illnesses, both mental and physical.

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So why does diet help?

Firstly, our bodies contain a neurotransmitter called tryptophan which modulates sleep. There are some foods that naturally contain this, and eating them about an hour before you go to bed can really help you to fall asleep, and improve sleep quality. Furthermore, one major cause of insomnia is anxiety. Including more magnesium in your diet can relax your body and mind, helping you to fall asleep and sleep better. 

So here is our list of the top 9 foods to improve your sleep.

1. Walnuts and almonds

These nuts are an excellent source of magnesium and melatonin - the sleep hormone!

2. Turkey

Turkey contains high levels of tryptophan, as well as plenty of protein which is also beneficial for falling asleep.

3. Kiwi

Kiwi contains a high level of antioxidants, so when eaten regularly it can improve both sleep quality and the amount of sleep we get. 

4. Cottage cheese

Cottage cheese is high in tryptophan, as well as having a high protein content. 

5. Dates

Dates are an excellent source of melatonin, which helps to lull your body into a sleepy state.

6. Bananas

Bananas are a great pre-bedtime snack, containing magnesium, potassium, and tryptophan.

7. Chamomile tea

Chamomile tea calms the mind and eases anxiety, eliciting drowsiness.

8. Fatty fish

Fatty fish such as salmon, mackerel, sardines, and trout are high in vitamin B6 which encourages the production of melatonin.

9. Milk

Not only is milk packed with tryptophan, it contains high levels of calcium which also helps us to drift off.

As well as including these foods in your diet for better sleep, it is also best to avoid caffeine, alcohol, sugar, and processed carbs such as white bread and pasta, particularly after 6pm. 

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3 tips to improve your overall wellness   

15 Jun 2020

3 tips to improve your overall wellness

At these strange times, it's so important that we take care of both our mental and our physical health. It can be difficult to suss out the best ways to feel better, and not everything works for everyone. Here are three of our top tips for improving your overall wellness.
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Invest in some me-time
Whether it's one day a week, half an hour a day, or just a few hours over the weekend, taking time for yourself is extremely important for you to feel your best. The key is to not do things halfheartedly. For best results, switch off your phone and focus just on yourself. Whether it's some yoga, meditation, going for a walk, or a pampering session, make time to focus on yourself. This can help you to take time away from your everyday life and feel less stressed. If you need a little inspiration, check out our easy yoga poses for beginners, or take a look at our full range of massages and book yourself in for some deep relaxation when we re-open - bliss!
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yoga
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Improve your sleep
With our hectic lives and plethora of distractions from netflix to nights out, unfortunately most of us don't get enough sleep. Most adults need between 7-8 hours per night, and remember that one night of poor sleep will leave you with sleep debt - the time lost will need to be made up. Download an app or buy a fitness tracker to track your sleep, and figure out how many hours you need to feel energised. Be strict with yourself, cutting down on your evening netflix time, or time taken to get ready in the morning if necessary. 
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beauty sleep
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Give your body what it needs
From eating plenty of veggies, to cutting down on processed foods and taking supplements, fueling your body correctly will make you look and feel a million times better. Over time this will increase your confidence. However, taking time on the outside of your body in the form of a deep skin cleanse or a refreshing eye mask is sure to increase your overall wellness too. Check out our full range of facials for healthier, happier skin and a more relaxed and confident you. 
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healthy eating

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3 Tips for a better nights sleep   

10 Jun 2020

3 Tips for a Better Nights Sleep

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With many of us being out of our usual routines, and stressing about the state of the world, our sleep may be taking a hit. Getting a good nights sleep is essential for your overall wellbeing. Short-term effects of sleep deprivation are linked to issues with concentration, memory, and judgement. In the long-term, sleep deprivation has been linked to a plethora of illnesses, both mental and physical. These days we see a wide range of products available to help us to sleep better - from special pillows, mattresses, and duvets, to essential oils, to apps, to technology products. Who knows what we can trust anymore? 

Here are our top, tried and tested methods to improve your sleep:

1. Keep your bedroom for sleeping only. Working or other activities in your room can affect the way your brain reacts to being in the bedroom. If it's just for sleep then your brain knows it's time to go to sleep when you head in there.

2. Try to maintain a regular routine. Keeping to the same (or similar) sleep and wake up times each day should help. 

3. Minimise general blue light exposure before bed. 

Other things may help you personally, everyone is different. If sleep deprivation is affecting your life, sometimes the only thing to do is get to the root of the problem. The NHS backs an online sleep cognitive behavioral therapy course called Sleepio, which is a great way to do this and is free in many parts of the country. 

Happy snoozing!

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5 Tips to take care of your mental health in isolation   

05 Jun 2020

5 Tips to take care of your mental health in isolation

 

During these challenging times, it's just as important to take care of your mental health as it is to look after your physical health. For those who are isolating, or simply distancing from others, this can be challenging. It's understandable. But there are a few things you can do to boost your mood and maintain your wellbeing.

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1. Don't cut yourself off

Just because you can't spend time with your loved ones, doesn't mean that you're alone. Keeping in touch helps to boost oxytocin levels, so schedule some Facetime with your nearest and dearest.

2. Maintain a healthy lifestyle

Healthy eating and exercise can also boost your mood. Try to stay active and hydrated, and spend time in the sunshine if possible.

3. Smile!

The simple act of smiling can boost mood-improving neurotransmitters, increasing levels of serotonin, oxytocin, and dopamine. Even better if you smile at somebody else and they smile back.

4. Download a meditation app

Meditation can be incredible for boosting your mood, and as an added bonus it also helps to strengthen the immune system!

5. Recovery breathing

Set aside 10 minutes per day for recovery breathing to keep your cortisol levels at bay. Breath in through the nose and out through the mouth with a steady count. A longer out breath helps to dispel excess co2, which also helps to reduce excess cortisol. 

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5 Top Tips for a Healthier Spring and Summer   

13 May 2020
bliss beauty spa leeds

5 Top Tips for a Healthier Spring and Summer

It's been a strange spring, and summer probably won't be quite the same as usual either. But that's no excuse to neglect your health. In fact with many of us having extra time on our hands, and a deadly virus on the loose, it's the perfect opportunity in to invest in health and wellbeing.
1. Spring is the perfect time to cut down on drinking.
Winter consists of drinking at partys and celebrations galore, and once summer arrives we won't be able to resist a few cheeky glasses of rose in a beer garden (if we're allowed!), so now is the perfect time to give your liver a rest by taking an extra day per week off from drinking.
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summer drinks
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2. Go meat-free on Mondays!
Instead of your favourite meat products, fuel your body with fresh, in-season fruits, veggies, nuts, beans, seeds and legumes for just one day a week.
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3. Add more fresh herbs into your diet. It's the perfect time as lots of herbs are currently in season, and they're great for gut health and boosting energy. Add them into your cooking, smoothies, salads, and wherever else you can!
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fresh herbs
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4. Take supplements, probiotics and vitamins where needed to boost health. Vitamin C is always good. Hay fever sufferers may benefit from taking quercetin to alleviate symptoms, and fish oils to reduce inflammation. 
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5. Indulge in some tech-free time to reduce stress levels. Spend your lunch break taking a walk without your phone, or if you're at home all day then take a long stroll. Make the most of the nicer weather by spending your free time enjoying the outdoors instead of binging on netflix and buzzfeed. 
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Check our blog often for the latest spring trends in beauty, fashion, food, drinks and more!

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Bliss' Top 3 Wellness Trends for 2020   

20 Jan 2020
bliss beauty spa leeds

Bliss' Top 3 Wellness Trends for 2020

wellness trends 2020

Feeling good is all about taking care of your body and mind. With that said, here are our favourite wellness trends that are set to be huge this year.

1. Plant-based diets

Over the last few years, there has been a huge increase in the number of vegans, vegetarians, and flexitarians. Whilst some do it for health reasons, others are motivated by environmental or ethical factors. With this increase, we have seen a rise in the number and quality of meat-free alternatives in stores and restaurants. Look out for delicious, easy plant-based recipes coming soon to the Bliss blog.

2. Lymph drainage for the face and body

Massages and facials which drain excess lymph fluid kick the lymphatic system into gear, leading to improved circulation and reduced water retention. The skin is left firm and tight, and muscles more toned. Lymph drainage brings around a huge number of benefits for the body, both inside and out. 

Book a slimming lymph drain massage - buy online here. 

OR choose a contour roller facial which also gives the lymphatic system a boost - shop here. 

3. Smart Air Purifiers

According to the World Health Organisation, more than 80 per cent of people living in urban areas are exposed to air-quality levels that exceed WHO guideline limits. Furthermore, 3.8 million deaths every year are caused by exposure to smoke from dirty stoves and fuels in the household. We're now seeing a rise in Smart Air Purifiers which tell you what it’s removing and when in real time, via an app on your phone. Sensors can also track air quality, turning the machine on and off when needed to avoid wasting energy.

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How to improve your wellness this summer   

07 Aug 2019

How to improve your wellness this summer

Wellness is such a buzzword these days, but it's hard to define exactly how it fits into our everyday lives. Well Bliss has done the legwork, so all you have to do is read through our top tips to fit wellness into your everyday life. And then actually do what we say for best results. 
Invest in some me-time
Whether it's one day a week, half an hour a day, or just a few hours over the weekend, taking time for yourself is extremely important for you to feel your best. The key is to not do things halfheartedly. For best results, switch off your phone and focus just on yourself. Whether it's some yoga, meditation, going for a walk, or a pampering session, make time to focus on yourself. This can help you to take time away from your everyday life and feel less stressed. If you need a little inspiration, check out our easy yoga poses for beginners, or take a look at our full range of massages and book yourself in for some deep relaxation - bliss!
yoga
Improve your sleep
With our hectic lives and plethora of distractions from netflix to nights out, unfortunately most of us don't get enough sleep. Most adults need between 7-8 hours per night, and remember that one night of poor sleep will leave you with sleep debt - the time lost will need to be made up. Download an app or buy a fitness tracker to track your sleep, and figure out how many hours you need to feel energised. Be strict with yourself, cutting down on your evening netflix time, or time taken to get ready in the morning if necessary. 
beauty sleep
Give your body what it needs
From eating plenty of veggies, to cutting down on processed foods and taking supplements, fueling your body correctly will make you look and feel a million times better. Over time this will increase your confidence. However, taking time on the outside of your body in the form of a deep skin cleanse or a refreshing eye mask is sure to increase your overall wellness too. Check out our full range of facials for healthier, happier skin and a more relaxed and confident you. 
healthy eating

 

 

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