Could you spare just three hours a week to keep someone company while their carer gets a break? Then the Association of Carers want to hear from you! We are also looking for people who could share basic computer skills with a carer, or if you can't get out, could you have a chat with a carer once a week on the telephone? A listening non-judgemental ear could make all the difference to someone. Whatever you think you can do, you would be fully trained, supported and expenses paid. No experience necessary and non-drivers welcome. There is no personal care. The Association of Carers provides free volunteer led support to unpaid carers in East Sussex to encourage independence and reduce isolation. If you think you could help, please call 01424 722309 or visit www.associationofcarers.org.uk association of )GI§I Registered Charity 1159551
HEALTH Snooze Control Sweet dreams are made of this… What makes you happy? A pay rise? Jetting off on holiday? Falling in love? Apparently, for most of us, one leading source of happiness is far more mundane, as getting enough sleep has a stronger association with wellbeing than almost anything else. A study carried out by the National Centre for Social Research, and published in September, scored happiness levels out of 100. It found that those who slept well scored 15 points higher than those who struggled to sleep. By contrast, quadrupling income was associated with a point rise of just two. But why is sleep so important? In Why We Sleep: The New Science of Sleep and Dreams, neuroscientist Matthew Walker lists a worrying array of conditions linked to lack of sleep, including obesity, heart disease, diabetes, cancer, Alzheimer’s and depression. And, he says, we aren’t getting enough. While the amount of sleep needed varies depending on age, most scientists agree adults should be getting seven to nine hours a night, with children needing more, and the elderly less. However, according to the National Sleep Foundation in America, the average person sleeps for just over six hours — which may not seem much of a deficit, until you consider Professor Walker’s assertion that when the clocks go forward, and we lose an hour of sleep, there is a 24 per cent increase in heart attacks. So what’s a sleep-deprived soul to do? The Sleep Council, which published The Great British Bedtime Report in 2013, suggests starting in the bedroom. As we sleep best in total darkness, it advises hanging blackout curtains or blinds. And, it says, we need to ban the tech — or at least switch it off. Televisions, computers, mobiles and tablets all emit blue light, which stimulates the brain and impedes sleep. Having the right mattress is also key, so choose the best you can afford and make sure it supports you properly. Also check the room isn’t too hot or cold, with 16 to 18 degrees centigrade believed to be optimal. Another tip is to stick to a regular routine, waking and sleeping at the same times each day. While an afternoon catnap or Sunday lie-in may seem appealing, following set hours makes it easier for your body to enjoy quality sleep. And if you are lying in bed wide awake, then the experts recommend getting up again until you feel sleepy. Finally, what you eat and drink can impact on your shut-eye. You probably know to stay away from caffeine at night, but it’s also a good idea to avoid alcohol (it might cause you to zonk out, but it affects sleep quality), and to steer clear of spicy dishes. Foods thought to promote sleep include milk (yes, your mother was right), cherries, bananas, kiwis, pumpkin seeds, peanuts, beans, and turkey. Above all, relax. With the nights getting longer, colder and darker, it couldn’t be more perfect for spending extra time in bed. Anita Hall 105