The bedroom should be your number one place for sleep. Whether your room is the size of a closet, the master bedroom, or somewhere in between, comfortable and relaxing sleeping quarters are the keys to a good night’s rest. Overcome the challenges of sleeplessness and fall asleep faster by creating a bedroom environment that leads to a satisfying sleep experience.
Here are seven tips to help you prepare your bedroom for a more consistent, pleasurable night’s sleep:
Remove distractions. According to the National Sleep Foundation, the bed and bedroom should be used for sleep and sex only. That means keeping your TV, laptop, smartphone and other distractions out of the bedroom.
Invest in a good mattress. When was the last time you bought a new mattress? According to an article in Softpedia, a lumpy or old mattress could be just the thing that is not allowing you to fall asleep. Softpedia also notes that most people think mattresses will last a lifetime when in actuality they usually last about 8-10 years.
Check your pillow too. The right pillow is just as important as the right mattress, and there are many pillow options to choose from. This article from Women’s Health Magazine explains the best choices for getting a good night’s sleep, based on your sleep position.
Keep it dark. At least during the night hours. A bright, cheery room during the day is great aesthetically, but when the lights go out, it should be close to pitch black. Our bodies and mind need time to adjust to the difference. If you tend to keep a TV, lamp, computer screen or night light on, that needed adjustment may be more difficult and in turn keep you up longer.
Ignore the clock. Turn your clock away from you so you can’t see the time. Best Health Magazine explains that if you tend to wake up throughout the night, seeing a constant reminder of what time it is and how long until you have to get up is not going to help.
Update your bedroom décor. Decorations such as a tapestry, pillows, candles, pictures and plants give off a pleasant vibe. Color is important too. As most women might attest, warmer colors tend to provide a more pleasant atmosphere. Plants especially provide clean air and a healthier environment in general.
Organize and clean. If your room is a mess, your mindset will most likely be too when you prepare for sleep. If you live in a smaller room, the space will seem more cramped and claustrophobic, making it harder to fall asleep. Although many people might be able to sleep in a messy room if they are tired enough, your clutter may be what is contributing to your lack of sleep.
Friday, March 30, 2012
Wednesday, March 28, 2012
New baby? Ways to get him/her to sleep longer so you can too
The phrase ‘sleeping like a baby’ refers to enjoying an entirely relaxed, deep sleep. But what that phrase doesn’t tell you – and what new parents quickly find out – sleeping like a baby may also mean sleeping in very short spans at a time.
According to Nemours, a leading pediatric health system, newborns generally sleep in spans of three to four hours at a time, and it can often be even shorter than that. Parents too may find themselves sleeping for only three to four hours at a time while spending long, restless nights caring for their newborn.
Parents, here are six tips to help maximize your child’s sleeping time and in turn help you to sleep better and longer.
1) Develop a routine. How and when you sleep is based largely on routine and the habits that your body is used too, and babies are no different. Pick an activity such as bathing or reading to do before bed, and over time your baby will begin to associate this activity with sleep. Also, ensure that your baby is going to bed in the same spot every night. Don’t move the crib back and forth from your room to their room or put them to sleep in another area. This allows the baby to associate one spot with sleep, and can also help to develop better long-term sleeping habits.
2) Keep days bright and nights dark. While it may be tempting to shut the blinds and give your baby a dark environment for their daytime naps, it’s best to keep the sunlight shining. By keeping it dark all the time, the newborn will not easily learn the difference between day and night and getting more sleep at night will continue to be difficult. The same concept goes for nighttime; when caring for your baby at night keep the lights as dim as possible. Also avoid the urge to play with or talk to your baby at night. This further enforces the idea that nighttime is for sleeping.
3) White noise. When babies are in the womb, they are constantly surrounded by white noise, such as the sound of their mother’s heartbeat. So it’s no wonder why, once outside the womb, they continue to find steady, monotonous sounds comforting. Try a white noise CD or other white noise sounds to help your baby stay asleep.
4) Swaddling. Just as white noise does, swaddling can help to create the feeling of the mother’s womb. When swaddling, or wrapping in a blanket, particular caution should be taken that it is done properly and doesn’t interfere with the baby’s breathing. If it is done properly it not only provides comfort to the newborn, it restricts movements of the baby’s limbs and can help him or her from startling awake.
5) Comfortable environment. The infant’s bed should be kept relatively warm. Putting a baby on cold sheets or a cold mattress can make falling asleep even more difficult. It’s also important to keep the room at a comfortable temperature for the baby, about 70 degrees, according to Parents.com. Parents.com also recommends a humidity of about 50 percent in the baby’s room. If the air is too dry, it can cause a stuffy nose and less comfortable sleep for your baby.
6) Be patient. These trying nights don’t last forever. Savor the time with your newborn and follow these sleeping tips. By two months of age most babies will be sleeping through the night, and which means you might be too!
According to Nemours, a leading pediatric health system, newborns generally sleep in spans of three to four hours at a time, and it can often be even shorter than that. Parents too may find themselves sleeping for only three to four hours at a time while spending long, restless nights caring for their newborn.
Parents, here are six tips to help maximize your child’s sleeping time and in turn help you to sleep better and longer.
1) Develop a routine. How and when you sleep is based largely on routine and the habits that your body is used too, and babies are no different. Pick an activity such as bathing or reading to do before bed, and over time your baby will begin to associate this activity with sleep. Also, ensure that your baby is going to bed in the same spot every night. Don’t move the crib back and forth from your room to their room or put them to sleep in another area. This allows the baby to associate one spot with sleep, and can also help to develop better long-term sleeping habits.
2) Keep days bright and nights dark. While it may be tempting to shut the blinds and give your baby a dark environment for their daytime naps, it’s best to keep the sunlight shining. By keeping it dark all the time, the newborn will not easily learn the difference between day and night and getting more sleep at night will continue to be difficult. The same concept goes for nighttime; when caring for your baby at night keep the lights as dim as possible. Also avoid the urge to play with or talk to your baby at night. This further enforces the idea that nighttime is for sleeping.
3) White noise. When babies are in the womb, they are constantly surrounded by white noise, such as the sound of their mother’s heartbeat. So it’s no wonder why, once outside the womb, they continue to find steady, monotonous sounds comforting. Try a white noise CD or other white noise sounds to help your baby stay asleep.
4) Swaddling. Just as white noise does, swaddling can help to create the feeling of the mother’s womb. When swaddling, or wrapping in a blanket, particular caution should be taken that it is done properly and doesn’t interfere with the baby’s breathing. If it is done properly it not only provides comfort to the newborn, it restricts movements of the baby’s limbs and can help him or her from startling awake.
5) Comfortable environment. The infant’s bed should be kept relatively warm. Putting a baby on cold sheets or a cold mattress can make falling asleep even more difficult. It’s also important to keep the room at a comfortable temperature for the baby, about 70 degrees, according to Parents.com. Parents.com also recommends a humidity of about 50 percent in the baby’s room. If the air is too dry, it can cause a stuffy nose and less comfortable sleep for your baby.
6) Be patient. These trying nights don’t last forever. Savor the time with your newborn and follow these sleeping tips. By two months of age most babies will be sleeping through the night, and which means you might be too!
Friday, March 23, 2012
Can’t sleep? Learn more about the disorder that’s keeping you up at night
According to the National Institutes of Health, nearly 60 million Americans suffer from ongoing insomnia each year. And an estimated 40 percent of all women and 30 percent of men will experience some form of the sleeping disorder during the course of any given year.
With so many individuals experiencing insomnia and suffering the consequences, it’s important to have a better understanding of what the sleeping disorder is and where it’s coming from.
What is Insomnia?
Insomnia is a sleeping disorder that is characterized by one’s inability to fall asleep, stay asleep or both. Those suffering from insomnia will generally have trouble falling asleep, will wake up frequently throughout the night and have difficulty returning to sleep or will wake up too early in the morning.
A large number of people suffering from insomnia are suffering from what is known as acute (short-term) insomnia. This is generally brought about by stress or anxiety over what is going on in their day-to-day life. Just as it’s time to fall asleep, the brain starts to think about the mountain of work waiting for them the next day or that upsetting event from earlier that week, making it seemingly impossible to fall asleep.
Insomnia that lasts for longer than a few days or weeks is considered to be chronic insomnia. Most frequently chronic insomnia is actually secondary to another ongoing problem such as depression or anxiety, or other physical conditions such as arthritis, allergies or high blood pressure. Traumatic events or life changes can be major triggers of chronic insomnia.
Without treatment, this lack of consistent, rejuvenating sleep can leave individuals feeling sluggish. Those suffering from insomnia will often experience daytime sleepiness and have trouble focusing on tasks or learning, and it can lead to more serious consequences such as falling asleep while driving. Other insomnia symptoms include increased anxiousness or irritability throughout the day.
Fortunately, there are some steps that can be taken to encourage insomnia relief. For more information on how to overcome insomnia and how SleepPhones may be able to help, visit the SleepPhone website section on insomnia. For severe cases of chronic insomnia please consult your doctor for advice.
With so many individuals experiencing insomnia and suffering the consequences, it’s important to have a better understanding of what the sleeping disorder is and where it’s coming from.
What is Insomnia?
Insomnia is a sleeping disorder that is characterized by one’s inability to fall asleep, stay asleep or both. Those suffering from insomnia will generally have trouble falling asleep, will wake up frequently throughout the night and have difficulty returning to sleep or will wake up too early in the morning.
A large number of people suffering from insomnia are suffering from what is known as acute (short-term) insomnia. This is generally brought about by stress or anxiety over what is going on in their day-to-day life. Just as it’s time to fall asleep, the brain starts to think about the mountain of work waiting for them the next day or that upsetting event from earlier that week, making it seemingly impossible to fall asleep.
Insomnia that lasts for longer than a few days or weeks is considered to be chronic insomnia. Most frequently chronic insomnia is actually secondary to another ongoing problem such as depression or anxiety, or other physical conditions such as arthritis, allergies or high blood pressure. Traumatic events or life changes can be major triggers of chronic insomnia.
Without treatment, this lack of consistent, rejuvenating sleep can leave individuals feeling sluggish. Those suffering from insomnia will often experience daytime sleepiness and have trouble focusing on tasks or learning, and it can lead to more serious consequences such as falling asleep while driving. Other insomnia symptoms include increased anxiousness or irritability throughout the day.
Fortunately, there are some steps that can be taken to encourage insomnia relief. For more information on how to overcome insomnia and how SleepPhones may be able to help, visit the SleepPhone website section on insomnia. For severe cases of chronic insomnia please consult your doctor for advice.
Thursday, March 22, 2012
Don’t let jet lag ruin your trip! Follow these tips to adjust your sleep for travel
Whether you’re traveling for business or pleasure, chances are you don’t want to arrive at your destination feeling fatigued and disoriented. But as you cross over time zones, jet lag can wreak havoc on your body and leave you feeling less than your best for that big business meeting or long-awaited vacation.
Here are some tips to put into practice before, during and after the flight to ensure that your mind and body are ready to go as soon as the plane touches down on the tarmac.
Before Takeoff
If you’re traveling to a vastly different time zone, consider slowly adjusting your sleeping schedule in the days leading up to the flight, and no matter what the time difference make sure you are a good night sleep in the days prior to your flight. Getting plenty of sleep before your departure can help you stay awake throughout the day of your arrival and make it easier to avoid throwing off your schedule with naps throughout the day. If you are flying overnight, exercising before you leave can be a great way to help ensure that you fall asleep on the plane.
During Flight
The dry air inside the aircraft can easily lead to dehydration and leave you feeling more rundown and lethargic. To avoid this, steer away from alcohol consumption and instead drink lots of water to remain well hydrated. Also, use the flight time to get plenty of rest. By slipping a sleep mask over your eyes and SleepPhones over your ears you can shut out the unwanted light and sound and create the ideal sleeping environment. Using a neck pillow can also aid you in sleeping more comfortably.
Upon Arrival
If you arrive at night, try to head to bed as quickly as possible. According to Fox News, a minimum of four hours sleep your first night is crucial to helping you recover from jet lag. The use of a sleep mask and SleepPhones can again make falling asleep easier. If you arrive during the day, don’t give in to the temptation to nap during the day. Instead, push through and try to expose yourself to as much daylight as possible to help your body’s circadian rhythms adjust.
While jet lag varies from individual to individual, Fox News provides the ‘one-to-one’ rule for adjusting – for every one time zone you cross it will take one day to adjust completely. By following the above advice you can help to greatly expedite this process and make your trip an even more enjoyable and restful one.
Here are some tips to put into practice before, during and after the flight to ensure that your mind and body are ready to go as soon as the plane touches down on the tarmac.
Before Takeoff
If you’re traveling to a vastly different time zone, consider slowly adjusting your sleeping schedule in the days leading up to the flight, and no matter what the time difference make sure you are a good night sleep in the days prior to your flight. Getting plenty of sleep before your departure can help you stay awake throughout the day of your arrival and make it easier to avoid throwing off your schedule with naps throughout the day. If you are flying overnight, exercising before you leave can be a great way to help ensure that you fall asleep on the plane.
During Flight
The dry air inside the aircraft can easily lead to dehydration and leave you feeling more rundown and lethargic. To avoid this, steer away from alcohol consumption and instead drink lots of water to remain well hydrated. Also, use the flight time to get plenty of rest. By slipping a sleep mask over your eyes and SleepPhones over your ears you can shut out the unwanted light and sound and create the ideal sleeping environment. Using a neck pillow can also aid you in sleeping more comfortably.
Upon Arrival
If you arrive at night, try to head to bed as quickly as possible. According to Fox News, a minimum of four hours sleep your first night is crucial to helping you recover from jet lag. The use of a sleep mask and SleepPhones can again make falling asleep easier. If you arrive during the day, don’t give in to the temptation to nap during the day. Instead, push through and try to expose yourself to as much daylight as possible to help your body’s circadian rhythms adjust.
While jet lag varies from individual to individual, Fox News provides the ‘one-to-one’ rule for adjusting – for every one time zone you cross it will take one day to adjust completely. By following the above advice you can help to greatly expedite this process and make your trip an even more enjoyable and restful one.
Wednesday, March 21, 2012
What are binaural beats and how do they relate to sleeping?
If stress and anxiety are making falling asleep and getting a good night sleep a difficult task, the use of binaural beat technology could be your needed insomnia cure.
Binaural beats result from the combination of two different tones, one being played in each ear through stereo headphones such as SleepPhones. When these two sounds of similar frequencies are played simultaneously, the brain actually integrates the two sounds to form a third – the binaural beat. These binaural beats in turn initiate a change in brain wave activity. Through what is known as the frequency-following response the brain can actually be entrained to follow the audio tones and generate specific binaural beats and a desired brain wave level.
When used to help with sleep, specific tones at set frequencies encourage the brain to gradually slow activity. The binaural tones cause the frequent beta waves that occur when you are awake and active to turn to alpha waves that occur when you’re drowsy. The alpha waves then turn to theta waves that happen in light sleep, and finally into delta waves that are present when you’re in deep sleep. This practice is referred to as brainwave entrainment. By entraining the brain to slow down its brain waves gradually to the level necessary for sleep, you are more likely to fall asleep quickly and sleep more soundly. Brainwave entrainment has also been proven to help reduce feelings of anxiety that could otherwise interfere with a good night sleep. The frequent practice of brainwave entrainment and continual use of binaural beat technology can make falling asleep easier and easier over a period of time as your brain becomes more entrained.
In order to work properly, the audio tones delivered to each ear must be below 1,000 Hertz, and the difference between the two tones must only be slight (less than 30 Hertz).
To learn more about binaural beats and to download a free binaural beat track for your SleepPhones click here.
Binaural beats result from the combination of two different tones, one being played in each ear through stereo headphones such as SleepPhones. When these two sounds of similar frequencies are played simultaneously, the brain actually integrates the two sounds to form a third – the binaural beat. These binaural beats in turn initiate a change in brain wave activity. Through what is known as the frequency-following response the brain can actually be entrained to follow the audio tones and generate specific binaural beats and a desired brain wave level.
When used to help with sleep, specific tones at set frequencies encourage the brain to gradually slow activity. The binaural tones cause the frequent beta waves that occur when you are awake and active to turn to alpha waves that occur when you’re drowsy. The alpha waves then turn to theta waves that happen in light sleep, and finally into delta waves that are present when you’re in deep sleep. This practice is referred to as brainwave entrainment. By entraining the brain to slow down its brain waves gradually to the level necessary for sleep, you are more likely to fall asleep quickly and sleep more soundly. Brainwave entrainment has also been proven to help reduce feelings of anxiety that could otherwise interfere with a good night sleep. The frequent practice of brainwave entrainment and continual use of binaural beat technology can make falling asleep easier and easier over a period of time as your brain becomes more entrained.
In order to work properly, the audio tones delivered to each ear must be below 1,000 Hertz, and the difference between the two tones must only be slight (less than 30 Hertz).
To learn more about binaural beats and to download a free binaural beat track for your SleepPhones click here.
Friday, March 16, 2012
Seven tips for a better night’s sleep
Do you have trouble falling asleep at night? Or do you wake up feeling drowsy, a sign that you tossed and turned during the night? Here are seven tips you can try that may help you to get a good night’s sleep.
Go to bed and wake up at the same time every day - even on weekends. This may help keep your internal clock in sync. The Better Sleep Council suggests developing a sleep ritual by doing the same things at night just before bed - just like you might do with your kids. A standard routine will help your body unwind and get into sleep mode.
Prepare your bedroom for sleep. According to the National Sleep Foundation, the bed and bedroom should be used for sleep and sex only. That means keeping your TV, laptop, smartphone, and other distractions out of the bedroom! Also, make sure your room is dark and at a comfortable temperature for you.
Check your mattress. The Better Sleep Council says your mattress has the potential to either encourage or rob you of sleep. If you're tossing and turning at night, or wake up stiff or sore, it may be time to shop for a new mattress.
Get your exercise, but do it early. Because your body temperature rises during exercise, and may take up to six hours to drop (decreases in body temperature help you to sleep better), the National Sleep Foundation recommends completing your workout more than three hours before bedtime. Keeping a regular workout schedule throughout the week may help to initiate better sleep.
Watch what you eat before bedtime. Dr. Steven Feinsilver, director of the Center for Sleep Medicine at Mount Sinai Medical Center in New York City, recommends that you shouldn't go to bed right after a big meal, but you shouldn't go to bed hungry either. Joy Bauer, todayshow.com contributor, suggests bedtime snacks with no more than 200 calories that combine tryptophan, an amino acid component found in many plant and animal proteins, with a carbohydrate. Her recommendations include foods like a low-fat granola bar, low-fat popcorn, or a scoop of vanilla or strawberry low-fat ice cream.
Watch what you drink, too. It may seem obvious, but caffeine (found in coffee, tea, many sodas and chocolates) should be avoided before bedtime. For people who are sensitive to caffeine, that may mean eliminating these drinks up to eight hours before bedtime. Alcohol can also lead to restlessness at night. According to Feinsilver, alcohol may make you feel sleepy, but it may wake you up in the middle of the night when its effects wear off. Bauer suggests eliminating all liquids within 90 minutes of bedtime, especially if you wake up in the middle of the night to visit the bathroom, since it takes at least that long for your body to process liquid of any type.
Keep stresses off your mind. Feinsilver recommends limiting planning, homework, work assignments, etc. to earlier in the evening so you can utilize your last waking hour to relax. If you do go to bed feeling stressed, the Better Sleep Council suggests making a list of those things, then giving yourself permission to relax and sleep. You may need the energy to take on those tasks the next morning.
Go to bed and wake up at the same time every day - even on weekends. This may help keep your internal clock in sync. The Better Sleep Council suggests developing a sleep ritual by doing the same things at night just before bed - just like you might do with your kids. A standard routine will help your body unwind and get into sleep mode.
Prepare your bedroom for sleep. According to the National Sleep Foundation, the bed and bedroom should be used for sleep and sex only. That means keeping your TV, laptop, smartphone, and other distractions out of the bedroom! Also, make sure your room is dark and at a comfortable temperature for you.
Check your mattress. The Better Sleep Council says your mattress has the potential to either encourage or rob you of sleep. If you're tossing and turning at night, or wake up stiff or sore, it may be time to shop for a new mattress.
Get your exercise, but do it early. Because your body temperature rises during exercise, and may take up to six hours to drop (decreases in body temperature help you to sleep better), the National Sleep Foundation recommends completing your workout more than three hours before bedtime. Keeping a regular workout schedule throughout the week may help to initiate better sleep.
Watch what you eat before bedtime. Dr. Steven Feinsilver, director of the Center for Sleep Medicine at Mount Sinai Medical Center in New York City, recommends that you shouldn't go to bed right after a big meal, but you shouldn't go to bed hungry either. Joy Bauer, todayshow.com contributor, suggests bedtime snacks with no more than 200 calories that combine tryptophan, an amino acid component found in many plant and animal proteins, with a carbohydrate. Her recommendations include foods like a low-fat granola bar, low-fat popcorn, or a scoop of vanilla or strawberry low-fat ice cream.
Watch what you drink, too. It may seem obvious, but caffeine (found in coffee, tea, many sodas and chocolates) should be avoided before bedtime. For people who are sensitive to caffeine, that may mean eliminating these drinks up to eight hours before bedtime. Alcohol can also lead to restlessness at night. According to Feinsilver, alcohol may make you feel sleepy, but it may wake you up in the middle of the night when its effects wear off. Bauer suggests eliminating all liquids within 90 minutes of bedtime, especially if you wake up in the middle of the night to visit the bathroom, since it takes at least that long for your body to process liquid of any type.
Keep stresses off your mind. Feinsilver recommends limiting planning, homework, work assignments, etc. to earlier in the evening so you can utilize your last waking hour to relax. If you do go to bed feeling stressed, the Better Sleep Council suggests making a list of those things, then giving yourself permission to relax and sleep. You may need the energy to take on those tasks the next morning.
Thursday, March 15, 2012
Lack Of Sleep Hits Women Harder
Getting a good night sleep is vital for everyone; without enough sleep you run the risk of countless negative effects including an increased threat of heart problems. Now, research suggests that getting enough sleep is even more crucial for women.
A study conducted by the University of Warwick Medical Center found that lack of sleep increases the levels of artery-damaging inflammatory markers in women, but there was no such increase in men. These inflammatory markers cause a thickening of the arteries and are a strong indicator of heart disease.
This correlates with previously conducted research that shows that individuals who get less than five hours of sleep each night are more at risk of dying from heart disease than those who get a full eight hours.
But why are women more at risk? That question has yet to be answered in its entirety, but the researchers involved with the University of Warwick study believe it may have to do with the differences in male and female hormones. Further research also shows that there is a difference in the inflammatory marker levels of pre-menopausal and post-menopausal women, with pre-menopausal women generally suffering a greater increase in the inflammatory marker level when they do not get a good night sleep.
Unfortunately, a greater risk of heart disease isn’t the only problem women who don’t get enough sleep are likely to face. They could be emotionally at risk as well.
A University of Pittsburgh study showed that women’s emotions are more drastically affected by a lack of sleep. For instance, the study stated that the longer it took a woman to fall asleep and the less sleep she got, the more likely she and her husband were to have arguments the following day. However, if it was the husband who slept poorly there were no noted relationship problems the next day.
To ensure that you are keeping both your physical and emotional heart healthy and happy make sure you are taking the proper steps to get adequate, uninterrupted sleep.
A study conducted by the University of Warwick Medical Center found that lack of sleep increases the levels of artery-damaging inflammatory markers in women, but there was no such increase in men. These inflammatory markers cause a thickening of the arteries and are a strong indicator of heart disease.
This correlates with previously conducted research that shows that individuals who get less than five hours of sleep each night are more at risk of dying from heart disease than those who get a full eight hours.
But why are women more at risk? That question has yet to be answered in its entirety, but the researchers involved with the University of Warwick study believe it may have to do with the differences in male and female hormones. Further research also shows that there is a difference in the inflammatory marker levels of pre-menopausal and post-menopausal women, with pre-menopausal women generally suffering a greater increase in the inflammatory marker level when they do not get a good night sleep.
Unfortunately, a greater risk of heart disease isn’t the only problem women who don’t get enough sleep are likely to face. They could be emotionally at risk as well.
A University of Pittsburgh study showed that women’s emotions are more drastically affected by a lack of sleep. For instance, the study stated that the longer it took a woman to fall asleep and the less sleep she got, the more likely she and her husband were to have arguments the following day. However, if it was the husband who slept poorly there were no noted relationship problems the next day.
To ensure that you are keeping both your physical and emotional heart healthy and happy make sure you are taking the proper steps to get adequate, uninterrupted sleep.
Wednesday, March 14, 2012
Feeling groggy today? It may be from “springing forward” last weekend
If the switch to daylight saving time has left you feeling groggy and run down, you’re not alone. Changing the clocks by only one hour may not seem like much, but it’s enough to throw many people off for several days.
The one hour loss of sleep can leave you tired the next day, but it’s a change in circadian rhythms that can cause you to feel fatigued for days following the switch. According to an article in Science Daily, Circadian rhythms act as your body’s clock, determining several biological functions throughout the day including when you should be awake and when you should be falling asleep. Light acts as a direct link to circadian rhythms, so when the hours of daylight change the body’s circadian rhythms are thrown off causing you to feel groggy or fatigued during the day. For anyone already having difficulty sleeping, daylight saving time can be particularly detrimental.
Fortunately, there are a few things anyone can do to help get over the post-time-change slump. First, consider staying inside in the evenings for a few days. While the added hour of daylight is a welcome change and may make you want to spend more time outdoors, not exposing yourself to that last hour of daylight can help your body and its circadian rhythm adjust more quickly. Pulling curtains over your bedroom windows can also help you to fall asleep faster and more easily.
Since it’s now also darker in the morning when you wake up, it’s important to try and expose yourself to light and the sun as soon as possible after you wake up. Getting light earlier in the morning makes your body want to fall asleep earlier at night.
In a recent USA Today article, New York pulmonologist and sleep specialist Nicholas Rummo also recommended avoiding alcohol and caffeine for the days following the switch, as they both may interfere with the hormones that regulate your body.
And finally, don’t forget to practice good sleep habits and sleep hygiene year round, including trying to get 7 to 8 hours of sleep a night. For more tips on how much sleep you should get and why it’s so important, visit the SleepPhones website.
Following these helpful hints may help you to feel re-energized and get you outside enjoying the added daylight in no time!
The one hour loss of sleep can leave you tired the next day, but it’s a change in circadian rhythms that can cause you to feel fatigued for days following the switch. According to an article in Science Daily, Circadian rhythms act as your body’s clock, determining several biological functions throughout the day including when you should be awake and when you should be falling asleep. Light acts as a direct link to circadian rhythms, so when the hours of daylight change the body’s circadian rhythms are thrown off causing you to feel groggy or fatigued during the day. For anyone already having difficulty sleeping, daylight saving time can be particularly detrimental.
Fortunately, there are a few things anyone can do to help get over the post-time-change slump. First, consider staying inside in the evenings for a few days. While the added hour of daylight is a welcome change and may make you want to spend more time outdoors, not exposing yourself to that last hour of daylight can help your body and its circadian rhythm adjust more quickly. Pulling curtains over your bedroom windows can also help you to fall asleep faster and more easily.
Since it’s now also darker in the morning when you wake up, it’s important to try and expose yourself to light and the sun as soon as possible after you wake up. Getting light earlier in the morning makes your body want to fall asleep earlier at night.
In a recent USA Today article, New York pulmonologist and sleep specialist Nicholas Rummo also recommended avoiding alcohol and caffeine for the days following the switch, as they both may interfere with the hormones that regulate your body.
And finally, don’t forget to practice good sleep habits and sleep hygiene year round, including trying to get 7 to 8 hours of sleep a night. For more tips on how much sleep you should get and why it’s so important, visit the SleepPhones website.
Following these helpful hints may help you to feel re-energized and get you outside enjoying the added daylight in no time!
Sunday, March 11, 2012
3 reasons why sleeping pills may not be the answer to good sleep
There are plenty of reasons people can't sleep at night. Stress from work or family life, noisy neighbors, or an illness keeping you awake are all reasons many insomniacs may reach for the sleeping pills. While popping a pill may bring temporary relief, it could be doing much more harm than good in the long run. Here are three reasons why sleeping pills may not the answer to a good night sleep.
You could become dependent on drugs
A sleeping pill is just that - a drug. Not only are there side effects that could interfere with your daily (and nightly) life, you may develop a tolerance that makes your body need to take more and more to enable the sleeping aids to work, in turn leading to even more side effects. And, according to a Wei-Shin Lai, MD, if you become dependent on sleep aids, when you try to go to sleep without them, you may experience withdrawal symptoms, and become anxious and unable to sleep, causing you to cycle back to taking the drugs. Additionally, nighttime sleep aids can interact with other medicines, potentially causing serious interactions.
You could be masking a more serious problem
Many serious medical illnesses and mental disorders interrupt sleep patterns. If you continually relieve insomnia with sleeping pills, you could be masking a more serious underlying condition. Before you ask your doctor for a sleep aid prescription, it may be a good idea to ask for a thorough physical that may uncover another cause for your insomnia that can be properly treated.
Sleeping pills can kill you, literally
A recent study in Australia found that people who take sleeping pills were more prone to traffic accidents than drunk drivers. Those who take sleeping pills encounter a moderate impairment as an after effect of medication, causing them to be more at risk for traffic accidents.
Another recent study at the Scripps Clinic Viterbi Family Sleep Center, in La Jolla, Calif. showed a link between sleeping pills and a higher risk of cancer and death. According to the study, patients who took sleeping pills were more than four times as likely to have died during the study's 2.5-year follow up as those who didn't take the drugs. In the same study, researchers found that those taking the highest doses were 35 percent more likely to have developed a major cancer, not including melanoma, during that period.
So before you reach for a sleep aid, consider the many effects they may be having on you and your body and instead explore more natural, easy ways to fall asleep without the consequences.
You could become dependent on drugs
A sleeping pill is just that - a drug. Not only are there side effects that could interfere with your daily (and nightly) life, you may develop a tolerance that makes your body need to take more and more to enable the sleeping aids to work, in turn leading to even more side effects. And, according to a Wei-Shin Lai, MD, if you become dependent on sleep aids, when you try to go to sleep without them, you may experience withdrawal symptoms, and become anxious and unable to sleep, causing you to cycle back to taking the drugs. Additionally, nighttime sleep aids can interact with other medicines, potentially causing serious interactions.
You could be masking a more serious problem
Many serious medical illnesses and mental disorders interrupt sleep patterns. If you continually relieve insomnia with sleeping pills, you could be masking a more serious underlying condition. Before you ask your doctor for a sleep aid prescription, it may be a good idea to ask for a thorough physical that may uncover another cause for your insomnia that can be properly treated.
Sleeping pills can kill you, literally
A recent study in Australia found that people who take sleeping pills were more prone to traffic accidents than drunk drivers. Those who take sleeping pills encounter a moderate impairment as an after effect of medication, causing them to be more at risk for traffic accidents.
Another recent study at the Scripps Clinic Viterbi Family Sleep Center, in La Jolla, Calif. showed a link between sleeping pills and a higher risk of cancer and death. According to the study, patients who took sleeping pills were more than four times as likely to have died during the study's 2.5-year follow up as those who didn't take the drugs. In the same study, researchers found that those taking the highest doses were 35 percent more likely to have developed a major cancer, not including melanoma, during that period.
So before you reach for a sleep aid, consider the many effects they may be having on you and your body and instead explore more natural, easy ways to fall asleep without the consequences.
Thursday, March 8, 2012
My partner goes to bed before me and snores!
Are you up all night while your partner snores away next to you? The effects of sleeping with a snorer may have more of an impact on you than just getting on your nerves. It could cause symptoms of insomnia in your daily life, including drowsiness, anxiousness and irritability, as well as cause a rift in your otherwise happy relationship.
While occasional snoring can be caused by many different things, chronic snoring may be a sign of obstructive sleep apnea, which is caused by obstruction of the upper airway. It is characterized by repetitive pauses in breathing during sleep, typically lasting 20 to 40 seconds at a time.
A Mayo Clinic study found that spouses of snorers woke up, at least partially, an average of 21 times an hour, nearly as often as the 27 times the snorers were awakened by their sleep apnea episodes.
Does that sound like you? Here are some tips to help put an end to your partner’s snoring.
Encourage him or her to make changes in the hours leading up to bedtime
According to a WebMD article, occasional snorers should avoid things like tranquilizers, sleeping pills and antihistamines before bed, and alcohol, heavy meals or snacks for four hours before going to sleep. He or she can also make changes in sleep patterns, by going to bed at the same time every night, or sleeping on his or her side rather than the back.
Try an anti-snoring aid
There are more than 300 anti-snoring devices on the market, including products like lubricating mouthsprays, nasal dilator strips and ergonomically shaped pillows. Before you try a sleep aid for yourself (see our earlier blog about the reasons you may not want to take sleeping pills), encourage your partner to test one of these treatments for snoring to see if they provide some relief.
Seek medical attention
Not for you, but for your sleep partner. Consistent snoring may be caused by an underlying cause, most commonly obstructive sleep apnea. If your partner snores nightly, or you notice pauses in his or her breathing during the night, it may be time to see a specialist. There are several surgical options that could help to correct physical problems he or she may have.
While you help your snoring husband or wife find a better sleep solution, we have one for you: SleepPhones. Pick up a pair today to be on your way to a restful night’s sleep and to drown out the noise of your snoring partner.
While occasional snoring can be caused by many different things, chronic snoring may be a sign of obstructive sleep apnea, which is caused by obstruction of the upper airway. It is characterized by repetitive pauses in breathing during sleep, typically lasting 20 to 40 seconds at a time.
A Mayo Clinic study found that spouses of snorers woke up, at least partially, an average of 21 times an hour, nearly as often as the 27 times the snorers were awakened by their sleep apnea episodes.
Does that sound like you? Here are some tips to help put an end to your partner’s snoring.
Encourage him or her to make changes in the hours leading up to bedtime
According to a WebMD article, occasional snorers should avoid things like tranquilizers, sleeping pills and antihistamines before bed, and alcohol, heavy meals or snacks for four hours before going to sleep. He or she can also make changes in sleep patterns, by going to bed at the same time every night, or sleeping on his or her side rather than the back.
Try an anti-snoring aid
There are more than 300 anti-snoring devices on the market, including products like lubricating mouthsprays, nasal dilator strips and ergonomically shaped pillows. Before you try a sleep aid for yourself (see our earlier blog about the reasons you may not want to take sleeping pills), encourage your partner to test one of these treatments for snoring to see if they provide some relief.
Seek medical attention
Not for you, but for your sleep partner. Consistent snoring may be caused by an underlying cause, most commonly obstructive sleep apnea. If your partner snores nightly, or you notice pauses in his or her breathing during the night, it may be time to see a specialist. There are several surgical options that could help to correct physical problems he or she may have.
While you help your snoring husband or wife find a better sleep solution, we have one for you: SleepPhones. Pick up a pair today to be on your way to a restful night’s sleep and to drown out the noise of your snoring partner.
Tuesday, March 6, 2012
Naturally beautiful skin requires a good night sleep
The secret to healthy, beautiful, younger-looking skin doesn’t have to come from your local drug store or plastic surgeon. It’s available right in your bedroom: getting a good night of sleep can lessen the appearance of wrinkles in your face and neck, eliminate dark circles and help prevent breakouts.
Skin Repair
Your body uses sleep as a time to recover from the wear and tear of your day. As you enter a deep sleep, your body begins to produce more human growth hormone. This hormone helps to heal and build body tissues and cells, including your skin. Your outer-most layer of skin, responsible for keeping your skin hydrated and blocking outside microorganisms from coming in, also takes this time to mend. If you don’t get enough sleep that outer skin barrier can’t repair itself, and can’t continue to do its job. This can cause your skin to become dehydrated, and without proper hydration fine lines and dark circles become more noticeable. Getting plenty of sleep allows your skin to rehydrate, which helps to keep your skin plump and fine lines filled.
Collagen
When you don’t get enough sleep your immune system becomes rundown. In addition to making you more susceptible to illness, it also affects your body’s collagen production. Without collagen acting as a support for the skin it can begin to droop and wrinkle, possibly making you look older.
Sleep and Acne Prevention
As you sleep your body also relaxes, which helps to negate the negative effects of cortisol – a hormone that is linked to stress and the appearance of acne. Conversely, a lack of sleep has been shown to cause this hormone to spike which can cause breakouts.
The next time you notice a few new wrinkles or dark circles, resist the urge to buy the newest expensive skin cream. First, stop and reevaluate your sleep schedule and make sure you are getting your beauty sleep.
Skin Repair
Your body uses sleep as a time to recover from the wear and tear of your day. As you enter a deep sleep, your body begins to produce more human growth hormone. This hormone helps to heal and build body tissues and cells, including your skin. Your outer-most layer of skin, responsible for keeping your skin hydrated and blocking outside microorganisms from coming in, also takes this time to mend. If you don’t get enough sleep that outer skin barrier can’t repair itself, and can’t continue to do its job. This can cause your skin to become dehydrated, and without proper hydration fine lines and dark circles become more noticeable. Getting plenty of sleep allows your skin to rehydrate, which helps to keep your skin plump and fine lines filled.
Collagen
When you don’t get enough sleep your immune system becomes rundown. In addition to making you more susceptible to illness, it also affects your body’s collagen production. Without collagen acting as a support for the skin it can begin to droop and wrinkle, possibly making you look older.
Sleep and Acne Prevention
As you sleep your body also relaxes, which helps to negate the negative effects of cortisol – a hormone that is linked to stress and the appearance of acne. Conversely, a lack of sleep has been shown to cause this hormone to spike which can cause breakouts.
The next time you notice a few new wrinkles or dark circles, resist the urge to buy the newest expensive skin cream. First, stop and reevaluate your sleep schedule and make sure you are getting your beauty sleep.
Friday, March 2, 2012
Don’t let bad travel sleep ruin your trip: three ways to get a good night’s sleep in your hotel room
There’s an ice machine clattering outside your door, vacation-happy kids racing up and down the hallway, and the pillows are too firm for your liking. All or one of these issues can leave travelers sleep deprived.
Sleeping in a bed other than your own can be difficult; sleeping in a hotel bed can be near impossible. Fortunately, you don’t have to accept sleepless nights while traveling. There are things you can do to make travel sleep easier and more comfortable. Here are three tips to help make falling asleep and staying asleep at a hotel as easy as at home:
1) Beds are for sleeping. This piece of advice should be heeded no matter where you’re sleeping, but it can be particularly difficult to follow in the small confines of a hotel room. Your body should associate the bed with sleeping; when the bed is used for eating, working or surfing the web, it can be hard to relax and fall asleep when you’re ready. Eat your meals at a nearby restaurant or the hotel restaurant, if possible. Utilize the desk in your room for working on your laptop, and even for eating if necessary. You’ll be less distracted when you move to the bed to sleep.
2) Shut out your surroundings. The noises and outside lighting at a hotel are likely quite different from your normal sleeping environment. Music is a great way to tune out noises and can aid in your ability to fall asleep. Slipping on your SleepPhones can help you drift to sleep to your favorite music or sleep sounds. To block out lights, consider packing an eye mask. Many hotels also have blackout shades to help you get sleep any time of the day.
3) Get comfortable. While the bed and pillow may not be the ideal firmness, do your best to make it right for you. If you generally experience neck or back pain, bring your own pillow, even a small one, to help you sleep more comfortably. Also remember that the hotel staff is there to help accommodate you, so don’t be afraid to ask for extra pillows or blankets. Some hotels even keep pillows of varying firmness on hand and all you need to do is ask.
Follow these easy steps to sleep better and make your travels more enjoyable.
Sleeping in a bed other than your own can be difficult; sleeping in a hotel bed can be near impossible. Fortunately, you don’t have to accept sleepless nights while traveling. There are things you can do to make travel sleep easier and more comfortable. Here are three tips to help make falling asleep and staying asleep at a hotel as easy as at home:
1) Beds are for sleeping. This piece of advice should be heeded no matter where you’re sleeping, but it can be particularly difficult to follow in the small confines of a hotel room. Your body should associate the bed with sleeping; when the bed is used for eating, working or surfing the web, it can be hard to relax and fall asleep when you’re ready. Eat your meals at a nearby restaurant or the hotel restaurant, if possible. Utilize the desk in your room for working on your laptop, and even for eating if necessary. You’ll be less distracted when you move to the bed to sleep.
2) Shut out your surroundings. The noises and outside lighting at a hotel are likely quite different from your normal sleeping environment. Music is a great way to tune out noises and can aid in your ability to fall asleep. Slipping on your SleepPhones can help you drift to sleep to your favorite music or sleep sounds. To block out lights, consider packing an eye mask. Many hotels also have blackout shades to help you get sleep any time of the day.
3) Get comfortable. While the bed and pillow may not be the ideal firmness, do your best to make it right for you. If you generally experience neck or back pain, bring your own pillow, even a small one, to help you sleep more comfortably. Also remember that the hotel staff is there to help accommodate you, so don’t be afraid to ask for extra pillows or blankets. Some hotels even keep pillows of varying firmness on hand and all you need to do is ask.
Follow these easy steps to sleep better and make your travels more enjoyable.
Thursday, March 1, 2012
Not sleeping at night? It may be affecting your immune system
The connection between lack of sleep and illness isn’t cut and dry, but there is some data that suggests being sleep deprived suppresses your immune system function and possibly leads to a great chance of catching a cold or bacterial infection.
Think of it this way: after a poor night’s sleep, you may be unable to perform the mental or physical demands of your job the way you can with a good night’s sleep. Your immune system’s job is to ward off illness and infection; without adequate sleep, it may not do its job as well either.
In an interview with Web MD, Dr. Diwakar Balachandran, director of the Sleep Center at the University of Texas M.D. Anderson Cancer Center, said numerous studies show that lack of sleep causes a decrease in T-cells and an increase in inflammatory cytokines, potentially leading to an increased risk of catching a cold or the flu.
Getting enough sleep also plays a role in helping your body fight illnesses once you catch one. Our bodies’ way to fight infection is with fevers. Sleeping, according to Dr. Balachandran, allows a better fever response, which is why it’s common for a fever to go up at night. If you’re not sleeping, your body’s fever reaction may not be functioning at optimal levels, meaning it’s not fighting the infection to the best of its ability.
Another recent study shows that there may also be a link between the body’s circadian rhythm and the immune system. Circadian rhythms are, simply put, the internal rhythms or clock that regulate various bodily processes, such as sleep and hunger. The study used mice to show that there is a link between the circadian rhythms and a gene that wards off bacteria and viruses. When proper circadian rhythms were maintained, including adequate, regular levels of sleep, the levels of the gene are higher and more capable of warding off infection.
While studies continue to seek the specific links between sleep and the immune system, striving to get a good night’s sleep on a consistent basis should be a goal for maintaining good health. If you’re having trouble falling asleep or difficulty sleeping through the night, it’s important to find out why and seek a sleep solution.
It’s generally recommended that adults get 7-8 hours of sleep per day. Click here to find out more about how much sleep you should be getting.
Think of it this way: after a poor night’s sleep, you may be unable to perform the mental or physical demands of your job the way you can with a good night’s sleep. Your immune system’s job is to ward off illness and infection; without adequate sleep, it may not do its job as well either.
In an interview with Web MD, Dr. Diwakar Balachandran, director of the Sleep Center at the University of Texas M.D. Anderson Cancer Center, said numerous studies show that lack of sleep causes a decrease in T-cells and an increase in inflammatory cytokines, potentially leading to an increased risk of catching a cold or the flu.
Getting enough sleep also plays a role in helping your body fight illnesses once you catch one. Our bodies’ way to fight infection is with fevers. Sleeping, according to Dr. Balachandran, allows a better fever response, which is why it’s common for a fever to go up at night. If you’re not sleeping, your body’s fever reaction may not be functioning at optimal levels, meaning it’s not fighting the infection to the best of its ability.
Another recent study shows that there may also be a link between the body’s circadian rhythm and the immune system. Circadian rhythms are, simply put, the internal rhythms or clock that regulate various bodily processes, such as sleep and hunger. The study used mice to show that there is a link between the circadian rhythms and a gene that wards off bacteria and viruses. When proper circadian rhythms were maintained, including adequate, regular levels of sleep, the levels of the gene are higher and more capable of warding off infection.
While studies continue to seek the specific links between sleep and the immune system, striving to get a good night’s sleep on a consistent basis should be a goal for maintaining good health. If you’re having trouble falling asleep or difficulty sleeping through the night, it’s important to find out why and seek a sleep solution.
It’s generally recommended that adults get 7-8 hours of sleep per day. Click here to find out more about how much sleep you should be getting.
Subscribe to:
Posts (Atom)
