There are a couple of ways to deal with snoring. Some medical and some natural. Medical treatment is usually recommended for extreme scenarios. Like when your snoring results in sleep apnea. But before turning to medical treatment try out these natural snoring remedies that work like a charm.
Change your sleeping position. Sleeping on your back can cause your airways to become blocked or narrowed. If you notice that you snore while sleeping on your back it is time to switch up your sleeping position. Sleeping on your side is usually recommended. Old habits die hard so the odds are that as you drift deeper into sleep you’d roll unto your back again. The fix? Invest in a body pillow. A body pillow will help you maintain sleeping on your side. Another mean old trick is sewing tennis balls unto the back of your pajamas.
Cut down on alcohol and cigarettes. If you drink alcohol habitually, especially before bed that might be the cause of your snoring. Drinking alcohol a couple of hours before you go to bed relaxes your throat muscles, causing you to snore. Regular smokers are also likely to snore. Smoking irritates your throat tissues leading to inflammation, that results in snores.
Drink more water. Staying hydrated is always a good idea, particularly for snorers. Dehydration leads to mucus forming in your nose which could make you snore. Drinking about 3.7 liters of water for men, and about 2.7 liters of water for women is highly recommended.
Get a couple of humidifiers for your room. While dry air might not be the main cause of your snoring, it can certainly aggravate it. So get a couple of humidifiers to keep the air in your room nice and moist. The added moisture in the air will help lubricate your throat. Making it easier for air to flow in and out without causing any noisy vibrations.
Work out your tongue and throat muscles. You snore when your tongue and throat muscles are too relaxed. Strengthening them would help you stop. There are a couple of exercises which could help you strengthen you do this. A great and easy hack to get some throat exercise in is singing. So throw yourself a concert in the shower or your car. Your partner or roommates might find it annoying but it’ll be less annoying than your snoring. To work out your tongue, place the tip of your tongue behind the top of your teeth and slide it back and forth for a couple of minutes a day.
Examine your diet and cut down on inflammatory food. Dairy and gluten products are well-known culprits for causing tissues in your nose and throat to become inflamed. You don’t have to completely cut out that yummy glass of chocolate milk you have every day. Pick out some days where you have some plain tea instead and don’t have it too soon before bed.
Get some steam in. Use a facial steam bowl to open up your airways just before you go to bed. This comes in especially handy if a stuffy nose from a cold or allergies is the cause of your snoring. First, fill a large bowl with hot water. Next, drop your head over it. Get close enough for the steam to do its job but not too close so you don’t get burned. Drape a towel over your head to lock in the moisture. Taking a warm bath or a hot shower also has the same effects.
Get enough sleep. Exhaustion can relax your throat and tongue muscles and cause you to snore. It’s important to get 7 to 9 hours of sleep every night. Ironically sleeping pills and sedatives also have the same effect on your throat and tongue muscles. So if you have trouble sleeping you might want to explore some natural remedies before reaching for those pills.
Elevate your head while you sleep. If sleeping on your side instead of your back doesn’t stop your snoring, you might need to prop up your head a little bit. This will ease breathing and open up your airways. Using a pillow or two should do the trick. You could also slightly the front of your bed by a couple of inches.
People often say they can get by on five or fewer hours of sleep, that snoring is harmless, and that having a drink helps you to fall asleep.
These are, in fact, among the most widely held myths about sleeping that not only shape poor habits, but may also pose a significant public health threat, according to a new study published online April 16 in Sleep Health.
Researchers from NYU School of Medicine reviewed more than 8,000 websites to identify the 20 most common assumptions about sleep. With a team of sleep medicine experts, they ranked them based on whether each could be dispelled as a myth or supported by scientific evidence, and on the harm that the myth could cause.
“Sleep is a vital part of life that affects our productivity, mood, and general health and wellbeing,” says study lead investigator, Rebecca Robbins, PhD, a postdoctoral research fellow in the Department of Population Health at NYU Langone Health. “Dispelling myths about sleep promotes healthier sleep habits which, in turn, promote overall better health.”
The claim by some people that they can get by on five hours of sleep was among the top myths researchers were able to dispel based on scientific evidence. They say this myth also poses the most serious risk to health from long-term sleep deficits. To avoid the effects of this falsehood and others identified in this study, such as the value of taking naps when you routinely have difficulty sleeping overnight, Dr. Robbins and her colleagues suggest creating a consistent sleep schedule and spending more time, at least seven hours, asleep.
Another common myth relates to snoring. And while Dr. Robbins says snoring can be harmless, it can also be a sign of sleep apnea, a potentially serious sleep disorder in which breathing starts and stops over the course of the night. The authors encourage patients not to dismiss loud snoring, but rather to see a doctor since this sleep behavior may lead to heart stoppages or other illnesses.
The study authors also found sufficient evidence in published studies that, despite beliefs to the contrary, drinking alcoholic beverages before bed is indeed unhealthy for sleep. According to experts, alcohol reduces the body’s ability to achieve deep sleep, which people need to function properly.
“Sleep is important to health, and there needs to be greater effort to inform the public regarding this important public health issue,” says study senior investigator Girardin Jean-Louis, PhD, a professor in the departments of Population Health and Psychiatry at NYU Langone. “For example, by discussing sleep habits with their patients, doctors can help prevent sleep myths from increasing risks for heart disease, obesity, and diabetes.”
The researchers acknowledge that some myths still cause disagreement among sleep experts. For instance, although sleeping in on weekends does disrupt the natural circadian rhythm, for people in certain professions, such as shift workers, it may be better for them to sleep in than to get fewer hours of sleep overall. These discrepancies, they say, suggest that further research needs to be done.
In addition to Dr. Robbins and Dr. Jean-Louis, other study authors include Michael Grandner from University of Arizona College of Medicine; Orfeu M. Buxton from Pennsylvania State University; Lauren Hale from Stony Brook Medicine; Daniel J. Buysse and Sanjay R. Patel from University of Pittsburgh School of Medicine; Kristen Knutson from Northwestern University Feinberg School of Medicine; Wendy M. Troxel from RAND Corporation; Shawn Youngstedt from Arizona State University; and Charles Czeisler from Brigham and Women’s Hospital and Harvard Medical School.
Originally published on NYU Langone Health.
]]>Sleep is your life-support system and Mother Nature's best effort yet at immortality, says sleep scientist Matt Walker. In this deep dive into the science of slumber, Walker shares the wonderfully good things that happen when you get sleep -- and the alarmingly bad things that happen when you don't, for both your brain and body. Learn more about sleep's impact on your learning, memory, immune system and even your genetic code -- as well as some helpful tips for getting some shut-eye.
Lack of sleep can take a toll on you physically, mentally, and emotionally. Have you ever had one of those days where you’re so exhausted that pretty much everything makes you upset to the point of crying? Yep, I’ve had plenty of those days and they suck. Sleep not only rejuvenates our energy but it’s also essential for brain function, healthy skin, muscle growth, tissue repair, and hormone synthesis. And it’s not just about how long you sleep, but also how well you sleep.
Recently, I’ve been running off about 4-5 hours of sleep a night. YIKES. As a yoga teacher, my schedule often requires me to wake up around 5:30 AM most mornings which usually leaves me to find myself crashing around noon, dosing up on caffeine, and then ending up extremely anxious. It’s a vicious cycle.
I’ve tried a long list of all-natural sleep remedies but never found any to be truly effective until I tried Klova, which is made from Melatonin and other active ingredients including Magnesium, Valerian, and L-Theanine (see full list here). Let me start with saying, I once took Melatonin every night (average 15 mg) and still found myself staring at the ceiling all night counting sheep in my head so I was a little skeptical that these patches would work for me.
After a week of using the Klova All-Natural Sleep ZPatch, I can honestly say I feel well-rested and have noticed an improvement in the overall quality and longevity of my sleep. The patches are super convenient and I’ve been incorporating them into my nightly routine. I find myself falling asleep shortly after my head hits the pillow and waking up feeling well rested. Not to mention I am no longer waking up 5 times throughout the night!
Read more at Wellness with Alexandra...or take the next step to beat your snooze blues by trying Klova's sleep ZPatches ASAP! Use code WELCOME25 to get 25% off of your purchase!
]]>Want to make sure this kind of minor public humiliation is never a part of your history (or isn’t ever again)? Here’s a simple piece of advice: admit you’re tired, you little sleepy-head. Admit it, own it, and take advantage of the moments when you can squeeze in a power nap – even if you’re in public. It’s nothing like the sweet slumber you get in your own bed, but it’s still sleep. And it’s overwhelmingly important to your health and happiness.
Follow these 5 clever tips for napping in public and before you know it, you’ll be effortlessly catching up on all the overnight shut-eye you’ve been sacrificing.
You never know when or where you might be able to squeeze in some snooze time, so make sure you’re always equipped to pounce on the opportunity for a catnap. Here’s what you’ll need:
You won’t always have the liberty of dressing in stretchy sweats as you venture out into the world, but if you know you’re going to be squeezing in a nap, dress as comfy as you can. For example, if you have a 30-minute subway commute to work each day, you can do almost everything you need to bathe and prep at home, just don’t get officially dressed right away. Pack your work clothes, but dress to squeeze in some extra zzzz’s.
First things first – consider safety first. The darkest corner at the airport terminal might look the most inviting but if you’re alone, it might also leave you the most vulnerable. Even though our instinct is to sleep somewhere isolated, public sleeping is best done somewhere very public. Choose a spot near staff (without being so close that you’re getting in the way or coming off like a creep). It goes without saying, but we’ll still say it: if the setting permits, choose a window or wall seat. You’ll be grateful to have something to lean on (not a stranger) when your muscles go limp.
If you’re worried about your bag or luggage being stolen while you’re visiting the Land of Nod, you won’t sleep as well. You can cover small items with your arms in your lap. Larger items can be squished between you and a wall. If you have a duffle or something with a large handle, you can place it on the floor and put your foot through the handle (all the way through to the floor). A full body security system.
Unlike our quiet bedrooms, napping in public means the world is very actively happening all around you. It can be a shock to the system if you’ve just been experiencing deep sleep, so have a wake-up plan to make the transition more pleasant. Have wipes on hand for dabbing away any drool, makeup for touching up your face, products with invigorating scents, another can of espresso, whatever sounds good to you.
Now, go forth and get that sleep! Practice makes a perfect public napping pro!
Have any other tips for napping in public? Share them in the comments below. We always love hearing from you!
And, according to the American Academy of Sleep Medicine, among adults in the U.S.:
Between these two issues, far too many people are losing far too much sleep each night (which can lead to innumerable horrible impacts on health and happiness). If you’re one of the millions, you might consider medications or natural sleep aids (which can indeed be very helpful), but what if you could get to the root cause of the problem? Did you know that there are common foods – even healthy foods – that can trigger anxiety and insomnia?
We all know that caffeine and sugar can cause a spike in energy levels potentially disrupting sleep, but there are a handful of other offenders you probably aren’t aware of.
(Note: These foods haven’t been shown to cause the conditions, just symptoms related to them.)
Not a food per se, but used widely in junk foods, candy, condiments, and even yogurt and juices – synthetic food dyes can be a hidden anxiety or insomnia trigger. Over three decades of research on artificial food colorings have found a solid connection between them and hyperactivity in children – which is why the EU requires warning labels on foods that contain them (3,4). And while the same level of scientific scrutiny has not been applied to adult consumption, some people have found similar impacts on mood and behavior and at least 1% of adults and 2-7% of people with allergies suffer from food dye intolerance (5).
Salami, aged cheeses, sauerkraut, Merlot, kimchi, soy sauce, and the like contain 2 elements that can keep you from getting a good night’s rest: tyramine and histamine. Tyramine is an amino acid that increases the release of norepinephrine, a brain stimulant, and histamine is a powerful neurotransmitter that can aggravate the nervous system (6,7). “Histamine causes anxiety and insomnia in susceptible individuals, partly through its ability to increase levels of adrenaline, our ‘fight-or-flight’ hormone,” writes Dr. Georgia Ede for Psychology Today (7). Also good to know, Ede says histamine “is indestructible, so cooking and freezing don't help.”
They’re called “hot” for a reason. Ever feel beads of sweat spring up on your forehead when you’re eating spicy foods? That’s because they mess with your body’s thermoregulation. Capsaicin, the primary spicy compound in peppers, sends signals to your brain that it’s overheating triggering your body’s natural cooling mechanisms (like sweating). In at least one study, Tabasco sauce and mustard eaten with the evening meal markedly disturbed sleep by messing with the subjects’ body temperature – and the right temperature is vital to achieving the best rest (8).
Plants in the nightshade family (potatoes, tomatoes, tomatillos, eggplant, peppers, okra, paprika, and goji berries) produce glycoalkaloids, which can cause issues for some people. “These cunning chemical weapons block the enzyme acetylcholinesterase, resulting in overstimulation of the nervous system in sensitive individuals,” writes Ede. “Most people eat nightshades in some form every day, so glycoalkaloids may accumulate in your system over time. It takes at least five days for glycoalkaloids to clear your system, so you’ll need to remove these foods completely for a week or longer to see if they are bothering you.”
What do all of these foods have in common? They’re the top 8 food allergens, and if you frequently suffer from anxiety or insomnia, a food allergy or sensitivity might be to blame (9). You can develop allergies to foods at any point in life, so don’t count this out if you’ve never had issues before.
While this list is comprised of some of the biggest instigators of anxiety and insomnia, every person is different and any food could be keeping you from the calm mood and deep sleep you need for optimal health and well-being. Start a food and symptom journal to see if you notice any connections (keeping in mind that some foods may not trigger symptoms until 2-3 hours later). What you find could be the key to serenity and the sweetest sleep of your life!
References:
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Yep. MORE important.
All these years the mantra has been “eat right and exercise,” “eat right and exercise,” “eat right and exercise,” but there’s a significant body of research showing a solid connection between sleep and weight gain. That is, if you’re not getting enough (7-9 hours), you’re paving the path to extra pounds. And 40% of adults in the US are not, according to a Gallup poll (1).
Lack of sleep can lead to all sorts of negative health impacts, but if your weight is your primary focus right now, here are 7 reasons to go to bed earlier, sleep later, and do whatever you can to bank enough shuteye.
Two hormones go hand-in-hand in your body to control feelings of hunger and fullness: ghrelin stimulates your appetite and leptin tells your brain when you’ve had enough to eat. Without enough sleep (even just one night), ghrelin levels leap and leptin levels lag – which means that not only will you feel hungrier, you’ll also likely eat bigger portions because it’ll take more to feel full (2).
A study conducted at the University of Chicago found short-term sleep loss makes you crave high-calorie, high-carb foods (3). "We don't yet know why food choice would shift," said Eve Van Cauter, Ph.D., professor of medicine at the University of Chicago. "Since the brain is fueled by glucose, we suspect it seeks simple carbohydrates when distressed by lack of sleep." Along the same lines, another study found a lack of sleep makes food smells like potato chips and cinnamon rolls more enticing (4). It’s a double whammy of diet destruction (quadruple if you count feeling hungrier and eating bigger portions!).
You read that right. According to a study out of Cedars-Sinai Medical Center in Los Angeles, one night of bad sleep lowers our body’s sensitivity to insulin in a similar degree as 6 months on a high-fat diet (5). A decrease in sensitivity to insulin or “insulin resistance” makes your body unable to keep blood sugar stable, which can eventually lead to Type 2 diabetes. (Note: The study was conducted on dogs, but it’s still very telling.)
Similar to the study above on insulin sensitivity, another study published in the Annals of Internal Medicine found that sleep restriction created insulin resistance in the cells in your body that store fat, messing with your metabolism and making your body more likely to pack on the pounds (6).
“Not only do you have more energy to take on the day after a good night’s sleep, but your body also torches calories, even when you’re not working out,” writes Julia Merz for Women’s Health Magazine (7). “A study from the American Journal of Clinical Nutrition found that normal sleepers' resting energy expenditure—the amount of calories burned when you’re not moving—was five percent higher than their tired counterparts. They also burned 20 percent more calories after a meal versus sleep-deprived people.”
We all know muscle is the enemy of fat—but did you know sleep loss is the enemy of muscle? “Scientists from Brazil found that sleep debt decreases protein synthesis (your body’s ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries,” writes Adam Bornstein for Shape.com (8). “If you're someone who doesn't particularly enjoy exercise, not prioritizing sleep is like getting a physical exam with your father-in-law as the investigating physician: It will make something you don’t particularly enjoy almost unbearable. When you’re suffering from sleep debt, everything you do feels more challenging, specifically your workouts.”
As noted above, just one night of bad sleep can make you hungrier and apt to eat more. Not only can short-term sleep loss lead to increased caloric consumption, but multiple studies have suggested a link between chronic sleep deprivation and increased obesity risk over time. According to the CDC, people that get less than 7 hours of sleep a night are 24% more likely to be obese (9). And, the American Sleep Association says 3–5% of the overall proportion of obesity in adults could be attributable to short sleep (10).
Before you start sleeping every chance you get, be aware that too much sleep has been linked to weight gain, too. For example, one Canadian study investigated the lifestyle habits of 276 people over six years, and found that those who slept more than 9 hours per night actually gained more weight than “normal” sleepers over a six year period – and they were 21% more likely than normal sleepers to become obese (11).
So, how much sleep should you get? There’s no hard number that applies to every single person, but a good rule of thumb is to get 7-9 hours of sleep per night. If you have a night or two where work or life demands beat out the need for sleep, try to make it up with extra sleep in the ensuing days.
All these years we’ve been treating sleep like a luxury, but it could make all the difference in your efforts to stay in shape – and ultimately mean more than any other health commitment you make.
References:
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Sit down with your significant other and discuss your sleep preferences in order to identify where you need to give and take. For example, if you’re a cuddler, but your partner likes space, agree to a specified amount of time for cuddling before parting ways so each person gets what they need before drifting off to dreamland. If you like the thermostat set at 68, but your partner prefers 72, set it at 70. If you’re a night owl and your partner’s an early bird, respect each other's internal clocks by committing to a quiet, calm environment. Do whatever’s necessary to avoid disrupting the other person’s sleep. Night owls should use headphones to listen to music or watch TV and early birds should only be allowed to hit snooze once.
When we can’t sleep, we tend to toss and turn and squiggle and squirm, which can be very frustrating to your partner. “If you’re in bed for 15 or 20 minutes and not [sleeping or having sex], you should get out of bed and even leave the bedroom,” says Ilene Rosen, M.D., program director for the University of Pennsylvania Sleep Fellowship, who serves on the board of directors for the American Academy of Sleep Medicine. It’s standard advice for someone suffering from insomnia because it releases you from the stress and anxiety of not being able to sleep (which only makes it harder to sleep). Plus, it benefits you both. “It will help the person having insomnia to not be frustrated and allow for the bed partner who may already be sleeping to continue sleeping.”
Avoid middle-of-the-night animosity and confusion with a mutually agreed upon code for taking action. If he snores, a light tap could let him know that he needs to roll onto his side. If she steals the covers, a small tug could let her know that she needs to loosen her grip. Using subtle signals helps address the problems without fully rousing both people out of slumber.
More mattress real estate can be a real sleep savior. It allows you to sprawl without nudging your partner ever-closer to the edge. It keeps you at a safe distance from kickers and squigglers. And, if you like it cool and your partner likes it hot, you can easily avoid the borders of body heat.
Cover your mattress with one fitted sheet, but build the nest up from there using the bedding each person prefers. Not only does this allow customizing for temperature and touch preferences, it also ensures that no one will wake during the middle of the night, frozen and trying to find comfort under a sliver of sheet. Also, it acts similar to a sleeping bag, keeping restless legs and twitchy bodies from bothering one another.
According to the American Sleep Association, about 60 million adults in the US suffer from a sleep disorder. And the US Centers for Disease Control reports that 48% of adults snore. Whether or not you’ve been diagnosed with a sleep disorder, if you’re having problems sleeping, talk to your health care provider. There’s no need to rob both you and your partner of the sleep you need to be healthy and happy. With proper treatment, the issues can be alleviated and restful nights can be restored.
To many, sleeping in separate beds says your relationship is on the rocks, but that’s not always true. And there’s no shame in admitting you’re incompatible sleepers. A survey from the National Sleep Foundation found that about one in four married couples sleep in separate beds, and it can actually improve your relationship.
If you’re struggling to sleep with your partner night after night, negative emotions are bound to emerge. “Blaming or holding someone accountable for something that is out of their control can cause serious conflict in a relationship and result in anger, resentment and general dissatisfaction,” says Dr. Joseph Cilona, a Manhattan-based psychologist in an interview with NBC News. And the actual lack of sleep compounds problems even more. “The resultant negative impact of one or both partners being consistently sleep-deprived can be devastating for the relationship, as well as to physical health, work success and in other life areas,” Cilona says.
At the end of the day (literally), there is no 'one size fits all' solution. And yours might change over time. The most important things are to do what’s right for you to feel close and intimate with your partner, and to ensure you’re both getting decent sleep.
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
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Dark circles, puffy eyes, dull skin – one bad night of sleep quickly shows on our faces. And at least one study found that it makes people less likely to socialize with you. Researchers at Stockholm University found that people who had not gotten enough sleep the night before were rated as less attractive and unhealthy looking – both factors that made people want to steer clear of interacting with them (1). And it’s not because we’re a shallow species who only cares about looks. It’s a built-in survival mechanism. People avoid people who look sickly, so they don’t catch whatever bug it might be.
You’ve been counting calories or tackling a 10-day detox or doing the Whole30 or simply trying to eat healthier – beware: short sleep can derail your noble efforts. Two hormones go hand-in-hand in your body to control feelings of hunger and fullness: ghrelin stimulates your appetite and leptin tells your brain when you’ve had enough to eat. Without enough sleep, ghrelin levels leap and leptin levels lag – a double dose of diet disaster (2). Not only will you feel hungrier, you’ll also likely eat bigger portions because it’ll take more food to feel full.
Beyond the expected grogginess and compromised cognitive function, if you don’t clock enough shuteye, it’s biologically bad for your brain. When you’re in sleep mode, your brain goes into cellular clean-up mode. Cut back on sleep and you’re cutting into cleaning time which can lead to increased levels of amyloid beta, a substance which clumps together creating plaque in your brain that’s toxic to nerve cells – and is linked to Alzheimer’s disease (3).
Hand over your car keys, sleepyhead. Getting six or fewer hours of shut-eye a night triples your risk of drowsy driving-related accidents, according to the National Sleep Foundation (4). It’s a serious safety issue.
Drowsy driving is a major problem in the U.S. In a National Sleep Foundation survey, 60% of drivers admitted to driving drowsy and 37% admitted to falling asleep at the wheel in the past year (5). The National Highway Transportation Safety Administration attributes 100,000 accidents, 71,000 injuries, 1550 deaths, and $12.5 billion in monetary losses to drowsy driving (5). Even worse, they’re pretty sure this is a gross underestimate since it’s difficult to know if a driver was nodding off or not. (There’s no breathalyzer that gauges sleepiness.)
Now you might be thinking to yourself, “It can’t be all that bad. What about all those successful people you hear about that only sleep 4 or 5 hours a night? They seem to be doing alright.”
You have a point, but it’s not as straightforward as that. Some people have a genetic difference that makes them able to thrive on less sleep – and it’s very unlikely that that applies to you (sorry!). A mere one percent of the population is made up of “short sleepers,” people who only require four to six hours of sleep instead of the recommended seven to nine (6).
If you’re not one of these “sleep elite,” plan to squeeze a power nap into your day to make up for your previous evening’s nocturnal neglect. It can vastly improve your cognitive function (and make you less of a public health threat!). A study published in the journal Sleep found all it takes is 10 minutes (7). They tested both longer and shorter naps and found 10 minutes of mid-day snoozing was the most effective afternoon nap duration after an evening of only 5 hours of sleep. Think that sounds challenging given your hustle-bustle life? Here are 7 Expert Tips for the Best Power Nap Ever – anytime, anyplace.
References:
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
]]>In the analysis, published in the journal Sleep, researchers from the Perelman School of Medicine at the University of Pennsylvania looked at data from 181,335 individuals between 2003 and 2016 and found the amount of time Americans spend catching zzz’s is on the rise. During that 14-year period, the daily sleep duration of those studied started at an average of 7.5 hours per night and went up 1.4 minutes during the week and 0.8 minutes on weekends each year—which translates to more than 17 more minutes from the study’s beginning to its end.
Seventeen minutes may seem insignificant but it shows a significant cultural shift towards prioritizing sleep. People are actually sacrificing “me time” and going to bed earlier. The study found that the percentage of respondents who watched TV or read before bed—two prominent waking activities competing with sleep—decreased over the same time period. “This shows an increased willingness in parts of the population to give up pre-bed leisure activities to obtain more sleep,” said lead study author Mathias Basner, MD, PhD, in a press release. “Also, the data suggest that increasing opportunities to work, learn, bank, shop, and perform administrative tasks online and from home freed up extra time, and some of it was likely used to get more sleep.”
The study also uncovered another interesting trend – people aren’t only going to bed earlier, they’re also more concerned about their sleep and health in general. The study noted that during the same 14-year period, Google searches for “sleep” doubled – and that scientific publications on “short sleep” and its consequences grew more than 10 fold!
“As researchers, increasing awareness of short sleep and its consequences remains a critically important task to improve public health,” said Basner. “At the same time, this data provides new hope that these efforts may be effective in motivating many Americans to sleep more.”
Still, despite these gains in sleep and awareness, a third of Americans are still sleep-deprived, which can have serious consequences for their health, Basner said.
In 2015, the American Academy of Sleep Medicine and Sleep Research Society published a consensus statement that adults should sleep 7 or more hours per night on a regular basis to promote optimal health. Are you getting enough?
Sources:
A bedtime snack seems old-fashioned and the feeling of comfort probably comes from the memories of our childhood. It is important to avoid snacks that will keep you awake in the early hours. These scrumptious Sleepy Dream Cookies contain all the ingredients necessary to tuck you up for a good nights sleep.
These cookies are high in potassium, magnesium and B6, but low in sugars to ensure you are not woken in the wee hours of the morning. They also take 10 minutes to make and 12 minutes to bake.
Preheat oven to 350°F or 175°C Mash the bananas in a bowl. Add the oats and peanut butter. Add the chocolate chips or cinnamon. Mix together well. Roll, then flatten 10-12 cookies and place on a baking sheet. Bake at 350°F or 175°C for about 12 minutes or until the cookies are golden brown, as shown. Share a cookie just before bedtime, a cup of warm milk could easily add to this sleepy cocktail. The cookies will keep for a few days in a sealed container. Enjoy them warm from a toaster oven or at room temperature!
Recipe originally from Snoring FAQ
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Looking for a low sugar treat that will help calm, relax, and restore your jing? Look no further! These Rose Dream Cookies are loaded with ingredients to beat your snooze blues and 100% vegan to boot!
Preheat oven to 350. Blend together butter, contents of tea bag, dried rose, flax seed and maple syrup. When well mixed, add flour, baking powder and salt. Spoon onto baking sheet and cook for 12 minutes or until edges are slightly brown. Allow the cookies to cool and enjoy!* (Makes 13 cookies)
Recipe originally from Yogi Tea
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Chamomile is well-known for its calming, soothing and relaxing effect. It can help you nod off to sleep and apparently can even help relieve sore muscles or tummy aches. I love a good cup of camomile tea (tip: tea made from the flowers is about a billion per cent tastier than the teabag version) but I also have a cookie obsession. So after a bit of experimenting, we combined chamomile and mavender for these calming cookies, which are vegan and gluten-free to boot.
Chamomile is a bit of an acquired taste so these cookies may not be to everyone’s liking. But, as a general rule, if you enjoy drinking camomile tea you’re probably onto a winner here. The most fiddly part of this recipe is separating the camomile flowers from their stems. It’s easily done by gently pulling the flowers and leaves away from the stems with your fingers but this can be a little time-consuming. You can cheat by using the contents of 10 teabags instead.
Makes about 16 cookies.
1/2 cup dried chamomile flowers, separated from their stems, or the contents of 10 chamomile tea bags
1/2 cup coconut milk
1 cup vegan butter
2 cups rice flour
1 teaspoon of baking powder
1 1/3 cups sugar
1 flaxseed egg (1 tablespoon finely ground flax seeds with 2-3 tablespoons water)
1 teaspoon cinnamon
1 tablespoon agave syrup
1 teaspoon vanilla extract
1/2 teaspoon sea salt
Preheat your oven to 180 degrees Celsius.
Mix the rice flour and baking powder together in a bowl. Add the chamomile flowers, cinnamon and salt, and mix thoroughly again.
In a larger bowl, beat the butter, sugar, and agave syrup together with a fork until well combined and a little fluffy. Mix in the soy milk, vanilla extract, and flax egg.
Gently fold the chamomile mixture into the butter mixture until evenly combined.
Scoop up tablespoons of the cookie mixture and roll into a ball in your hands. Drop the balls onto an oven tray lined with baking paper and press down a little to slightly flatten them. Each cookie will spread and rise a little as they cook so make sure they are widely spaced.
Bake for 15 to 20 minutes, until lightly golden. Allow to cool on the tray for 5 minutes before transferring to wire rack to cool completely.
Serve with milky tea and a good book.
Recipe originally from She Makes Magic
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If you find you are feeling scattered or more anxious during this season, it’s time to use some food as medicine to calm and ground. What’s a better way to nourish your body and mind than a batch of freshly baked cookies?
The sweet taste is calming to vata dosha, and these “everyday cookies” can be enjoyed as the part of a meal (they’re also great to include in a child’s lunchbox).
Makes 12 cookies. If you can’t find Gotu Kola, brew a cup of our Brahmi Morning Blend tea and use it in place of the water to soak the chia.
Preheat your oven to 350 F. Add all dry ingredients to a bowl and mix well. Add the ghee and fold in the chia seeds and soaking water or tea. Add enough additional water to form a slightly sticky, but pliable dough. Form each cookie into a small ball and press flat onto a stainless steel or stoneware cookie sheet or glass baking dish. Bake 12 to 15 minutes or until slightly golden.
Recipe originally from halepule
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You know the basic recipe: a bed is made with three simple ingredients: mattress, pillows, bedding.
Here’s a short video from Consumer Reports with tips for buying the right mattress for you.
Also, remember to regularly replace your mattress. Most experts agree that after between five and ten years, it’s likely not providing you with optimal comfort and support. Consumer Reports recommends replacing your mattress if:
Here’s another short, helpful video from chiropractor Dr. Ian Sheppard.
In addition to regularly replacing your mattress, remember your pillows have a lifespan, too. Dr. Michael Breus (aka “The Sleep Doctor”) has some simple tips for testing to see if your pillow is “dead.”
If you’re still unsure, Breus recommends this test:
This one’s easy – choose what you love. Everyone’s different when it comes to bedding and there’s no science behind it other than the fact that you sleep better when you’re most comfortable. Love crisp, cotton sheets with a fluffy, feather duvet? Go for it. More of a slippery, satin sheet and velvet comforter person? That works, too.
You’re wondering how to make your bed for the best night’s sleep? Make your bed. Every day. The National Sleep Foundation conducted a survey and found that people who said they made their bed every day also reported sleeping better. And 73% of people reported sleeping better when their sheets were clean (91% said they changed sheets at least every other week). You don’t need to go all military or Martha Stewart, but make your bed, sleepy head!
Sources:
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
]]>You might think, “Oh sure, that’s what makes me so groggy and spacey after a bad night of sleep,” but you can actually lose consciousness and not even know it. It’s called a “micro nap” or “microsleep.”
"Micro-sleep is a brief transition from wakefulness to sleep and it can last up to maybe 20 or 30 seconds," said Dr. Charles Czeisler, chief of the Division of Sleep Medicine at Brigham and Women's Hospital. "You're awake and then suddenly you're asleep." Sometimes, your eyes remain open and you continue doing what you’re doing on a sort of auto-pilot, but you're actually asleep.
And it’s far more dangerous than it sounds.
Typically it’s only a few seconds, but that’s no small matter in many situations. Nodding off during a meeting or a movie is one thing, but in many situations it could be deadly. Multiple tragic disasters have been attributed to micro naps.
In a study examining the connection between sleep deprivation and man-made catastrophes, experts concluded that, in the examples they assessed (such as the Three Mile Island and Chernobyl nuclear disasters and the explosion of the space shuttle Challenger), “[i]t cannot be proved that the human responses and errors occurring in all or most of these incidents and accidents resulted from lowered alertness, inattention, or delayed reaction due to active, sleep-related processes. Yet, it appears to be more than coincidental that the serious accidents were made worse by inadequate human response at a time when other data reflect a diminished capacity to function effectively despite one’s belief and best intentions...Sleep and sleep-related factors appear to be involved in widely disparate types of disasters.”
Even if you’re not behind the buttons and controls at NASA or a nuclear power plant, you can still be a public menace. For example, twenty percent of fatal vehicular accidents in the U.S. involve a drowsy driver.
And, be a responsible sleep-deprived person when you must.
"We often delude ourselves into thinking that we decide whether or not we're going to go to sleep," Czeisler said. "'I'm just going to go another 10 miles. It's only half an hour to my house.' When you build up enough sleep pressure, you automatically make that transition to go to sleep. It can happen in the blink of an eye."
Sources:
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
]]>The study from Baylor University found that people who wrote to-do lists fell asleep nine minutes faster than people who journaled about the previous day. Also, the more specific the lists were, the sooner people conked out. Nine minutes may not seem like a lot, but the study’s authors say that’s not much different than the effect of some sleep medications.
“There are two schools of thought about this,” said lead author Michael K. Scullin in a statement. “One is that writing about the future would lead to increased worry about unfinished tasks and delay sleep, while journaling about completed activities should not trigger worry.
“The alternative hypothesis is that writing a to-do list will ‘offload’ those thoughts from consciousness…and thereby decrease sleep onset latency, relative to journaling about completed activities (which need not be ‘off-loaded’ because they have already been completed),” he said.
In other words, our eager-to-sleep, yet still buzzing brains can effectively “dump” a bunch of the stuff we’re constantly trying to keep track of if we write it down. This extremely simple practice seems to free your brain and allow it to sleep.
“We live in a 24/7 culture in which our to-do lists seem to be constantly growing and causing us to worry about unfinished tasks at bedtime,” said Scullin. “Most people just cycle through their to-do lists in their heads.” From now on, let them go by writing them down to help you fall asleep faster.
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A delicate purple flower with scientifically proven effects, Lavender lowers blood pressure, heart rate, and skin temperature – all ideal for easing into sleep (1).
Bergamot is a type of citrus tree that’s native to Italy, and the essential oil comes from the peel of the orange. The scent of this oil can increase GABA levels in the brain (2). GABA (gamma-aminobutyric acid) is a neurotransmitter that slows down and quiets nerve activity. In fact, it’s what your brain uses as a natural tranquilizer.
One of the most widely used culinary flavorings in the world, this fragrance is also famous for being a potent relaxer and has been successfully tested as an aromatic anxiety treatment (3).
Ylang Ylang is a tropical tree in Southeast Asia and the essential oil is extracted from the flower. Its sweet, floral aroma has been shown to have sedative effects by reducing blood pressure, heart rate, and arousal (4).
Delicate white petals adorn this flower and its sweet scent packs a surprising sleep-inducing punch. At least one study found it was just as effective as prescription sleeping pills at relieving anxiety and promoting sleep (5).
A citrus fruit mainly cultivated in Japan, China, and Korea, Yuzu scent can soothe stress and anxiety and lower your heart rate in just 10 minutes, with effects lasting for almost half an hour (6).
As they say at the National Sleep Foundation, “Simply put, any fragrance that makes you happy can promote sleep. Your olfactory system is directly linked to the emotional center in your brain—so when you sniff something that brings back a good memory (like pumpkin pie) or makes you feel excited and full of anticipation (such as the smell of sunscreen), your body releases feel-good, relaxing chemicals that can set the stage for great sleep.”
Once you’ve found your favorite sleep-enhancing scent, here are a few ways to use it:
NOTE: The quality of essential oils varies widely and they are not regulated by the US Food and Drug Administration (or any other government agency), so be sure to research the brand to make sure the oil is therapeutic quality and purity.
Sweet dreams!
References:
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
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In Scandinavian countries like Norway and Sweden, parents often leave their babies outdoors to nap – even in the middle of winter. And it’s not just at home, safe in their backyards. It’s very common to see babies sleeping in strollers outside a store or cafe while parents are indoors shopping or sipping on tea. Many daycare centers follow this practice, as well, and you’ll see rows of strollers parked outside the building in the early afternoon. It’s believed that the fresh air helps the kids stay healthy and fend off colds and flus. The babies also tend to sleep longer than their peers stuck inside.
Here in the US, parents typically set early bedtimes for toddlers to get some “adult time” in before bed. It’s quite the opposite in some Asian countries where toddler bedtimes may be as late as 10 or 11 PM. Why? So parents can spend more time with their family after work. (Feeling a twinge of parental guilt? Don’t worry. Toddlers need their sleep for healthy development and well-being – and those late bedtimes could be cutting kids’ snooze times too short.)
In Japan, dozing off at your desk is a sign of dedication to your job (i.e. you’ve worked yourself to the point of total exhaustion. In recent years, Japanese companies have actually started making provisions for more comfortable workday napping believing that a better-rested worker is the more productive worker – which is true. But the Japanese are still getting the least sleep globally and karōshi – death by overwork – is not unheard of.
It’s not hard to imagine having a completely different sleep schedule when you don’t have artificial lighting, but you’d assume your inner clock would simply follow that of the sun. That’s not always the case as modern hunter-gatherer tribes show. For the !Kung of Botswana and the Efe of Zaire, “sleep is a very fluid state,” anthropologist Carol Worthman told Discover Magazine. “They sleep when they feel like it — during the day, in the evening, in the dead of night,” not in a recurring (mostly scheduled) block like in the US.
In the Mediterranean, people sleep more than once a day. The siesta (or riposo or Ta’assila, depending on the region) is the time held tradition of a mid-afternoon nap. In many places, restaurants and shops will close for an hour (or three) as employees partake in this scheduled snooze. Worthman found that in Cairo, they also sleep in “radically different sleep environments—rarely alone, almost always with one or more family members, in rooms with windows open to the roar of outside street traffic.”
Perhaps the strangest sleep habit of all, according to Worthman, people in Bali have been observed to exhibit something called “fear sleep,” or “todoet poeles.” In a nutshell, it means that in stressful situations, they can quickly fall into a deep sleep. And we’re not talking sitting in a chair at your desk. Worthman described a scenario in which some men were caught stealing and as villagers hauled one off screaming at him, he fell limp and fast asleep in their arms.
Interested in learning more strange things about sleep? Check out our blog “The Top 10 Most Bizarre Sleep Disorders.”
]]>Whether you’re a Road Warrior or about to take your first big trip, you’ll come across ample advice, but some is sage and some is just silly. Today we’re separating fact from fiction with a little myth-busting, as well as sharing some natural solutions that’ll have you sleeping normal in no time.
“Jet lag is unavoidable, inconsistent and unpredictable,” says Lee Abbamonte, the youngest American to visit every country. “Sometimes you get it, sometimes you don't and there's nothing you can do to avoid it, but, theoretically, you can minimize it by staying hydrated, staying on the time zone of your destination and getting enough rest,” he adds.
“Sometimes it seems that way, “ says Heather Poole, a veteran flight attendant and the author of Cruising Attitude. “With my job, I'm either forcing myself to stay awake so I can go to bed at a decent hour or the opposite, forcing myself to take a nap so I can stay up all night to work a red-eye flight.” As mentioned above, jet lag is your inner clock getting confused. It can result in sleep loss, but it’s not caused by it.
If you’re flying North to South or vice versa, you won’t necessarily be changing time zones. After a 12-hour flight, you won’t be feeling the best, but that’ll be due to the tolls of travel – not your circadian rhythm getting thrown out of whack.
No, nope, don’t do it. Sleeping pills will make you sleep, and that’s about it. You won’t truly feel refreshed until your inner clock readjusts to the new time zone. That’s based largely on sunlight and there’s no pill for that.
Similar to sleeping pills, this just doesn’t cut it. Plus, alcohol will make you dehydrated, which just makes the physiological effects of travel even worse.
“One of the easiest ways to avoid some of the symptoms of jet lag is to book daytime flights, instead of overnight travel,” writes Melissa Locker in Travel + Leisure. “That way when you land, you can simply eat dinner and head to bed within a few hours of landing, instead of forcing yourself to stay up all day with no sleep.”
While jet lag is inevitable to some degree, there are steps you can take in advance, during, and after your flight to help your body adjust more quickly. Here are some natural solutions to support the switch in your circadian rhythm.
Before Your Trip:
On the Plane:
After You Land:
Jet lag affects people differently depending on things like age, fitness, and even genetics, but the general rule of thumb is one day per time zone if you’re traveling east and half that if you’re traveling west.
Bon Voyage!
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
]]>While your doctor’s first reaction to your anxiety may be to quickly kick out a prescription, there are many natural remedies for anxiety to explore first. Here are 11 expert-recommended options.
“Ashwagandha is an adaptogen herb that is often used as a natural remedy for anxiety because it helps to stabilize the body’s response to stress. In a systematic review that assessed data on the effectiveness of ashwagandha as a treatment for anxiety, researchers found that most studies concluded with significant improvement in anxiety symptoms with ashwagandha therapy,” writes Dr. Axe. “However, ashwagandha is not only a stress reliever. It also protects the brain from degeneration and it works to improve anxiety symptoms by destroying free radicals that cause damage to the brain and body. Research shows that Ashwagandha helps to improve focus, reduce fatigue and fight anxiety without the side effects of most anti-anxiety medications.”
“Alcohol can often be used as a way to curb anxiety but that is far from a good idea. Research has shown that alcohol consumption is associated with a worsening of anxiety disorders over time. Studies have also shown that drinking alcohol can rewire the brain and contribute to feelings of anxiety.”
“In an exciting study published in the medical journal Gastroenterology and conducted at the Department of Medicine at McMaster University, in Hamilton, Canada, researchers found that the probiotic Bifidobacterium longum effectively eliminated anxiety and normalized behavior in animals. It appeared to work by reducing the excitability of nerves in the gut that connect via the vagus nerve to the central nervous system. Through this connection, the beneficial bacterial strain was able to eliminate anxiety altogether.”
“In a Hungarian study, researchers found that intestinal inflammation is one of the factors involved in anxiety and depression and that treating the inflammation through probiotics such as B. longum along with vitamins B and D, and omega-3 fatty acids, significantly reduced symptoms.”
“Skullcap is the anxiety remedy for people who experience anxiety along with restlessness, muscle tension, and jaw clenching. If you tend to toss and turn in bed, or if you feel like you can only relax when you’re out walking (but sitting still makes you want to jump out of your skin), or if you feel like “climbing the walls” when you’re stuck inside during a bout of anxiety, skullcap can help you to unwind not only your anxiety, but also the accompanying muscular tension and restlessness. Skullcap is effective in tea or tincture (a tincture is an herb extracted in alcohol) form, but if you can tolerate small amounts of alcohol I think 20-40 drops of the tincture (for a 150-pound person) is the most effective form.”
“You can let go of a worry by disconnecting yourself from it. One way is to imagine that your anxious thoughts are a show. Maybe they’re a little guy in a funny hat who tap dances and sings out your worry while you sit in the audience, eating popcorn, a calm observer.”
“Your stomach acts as a ‘second brain’ when it comes to worrying. In fact, like our brains, our stomachs have their own nervous systems, called the enteric nervous system. When we worry, millions of receptors embedded in the gastrointestinal tract react to fear by speeding up or slowing down our digestion, which can lead to nausea, diarrhea, and heartburn,” says Dr. Oz. “There are two great, natural treatments for anxiety-related stomach issues:
Walking in the woods and immersing yourself in nature has been scientifically shown to reduce stress. It’s actually a prescribed practice in Japan called shinrin-yoku, which means “forest bath” and it lowers your stress hormone levels. “Studies have confirmed that spending time within a forest setting can reduce psychological stress, depressive symptoms, and hostility, while at the same time improving sleep, and increasing both vigor and a feeling of liveliness,” write Selhub and Logan in their book. “Japanese researchers found that 20 minutes of shinrin-yoku–compared with 20 minutes in an urban setting–altered cerebral blood flow in a manner that indicated a state of relaxation.”
Similar to forest therapy, Chopra emphasizes the soothing powers of Mother Nature. “I’ve recently been fascinated with the practice of grounding. It’s when people walk barefoot on the beach, the grass or other natural surfaces on the earth. They report that they feel better, in body and mind. The earth is a biosphere with negative and positive forces, like a battery, and your body is part of the battery. So take some time to walk barefoot on the earth, absorbing the free electrons, and recharge your battery.”
“As bad as your situation is, there's always someone in a worse predicament. Read a chapter of Man's Search for Meaning by Viktor Frankl, or check out the headline of the daily newspaper. Be thankful your life is not the feature story. Make a mental note of the positive things in your life. Remember everything in life is temporary -- the good, the bad, and the ugly.”
“Lightly run one or two fingers over your lips. This will stimulate the parasympathetic fibers in your lips and you’ll feel calmer.”
In their tips for beating anxiety to get a better night’s sleep they say, “if you don't fall asleep within 20 minutes of turning in (or if you wake up and can't fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy.”
Do you know any natural remedies for anxiety? Please share them in the comments below to help others!
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
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Here’s the trick: listen to music that beats like your heart. In a study out of Hong Kong, researchers found that participants who listened to music for 30 to 45 minutes before bed every night for three months fell asleep more quickly, slept more deeply, and felt more rested the next morning. But not just any music. These songs featured tempos between 60 and 80 beats per minute— which just so happens to be our approximate heart rate when we fall asleep.
Yes, you can literally tame your frazzled inner-workings by syncing your heart rate with calming music. Your heart rate slows, your blood pressure drops, your stress melts away, and soon enough, your body sinks into sweet, sweet sleep.
Music is actually so effective at promoting the zzzz’s we so desperately need that sleep therapists have begun collaborating with musicians to create doze-inducing tunes. In 2011, the English band Marconi Union worked with the British Academy of Sound Therapy to create an 8-minute instrumental called “Weightless,” designed to lull listeners using proven heart-rate-lowering sounds and tempos. (It begins at 60 bpm and slows to 50 bpm by the end.) The British Academy of Sound Therapy called “Weightless” the “most relaxing song ever” and Time magazine named it one of the best inventions of the year.
And it’s legit. In a study out of the UK, participants trying to solve difficult puzzles while listening to different pieces of music showed a whopping 65 percent reduction in anxiety while listening to “Weightless.” The impact was so effective study moderator Dr. David Lewis-Hodgson of Mindlab International said: “I would advise against driving while listening to the song because it could be dangerous.”
Since then, Marconi Union composed a 10-hour version of the song in case you want to release yourself to its wonders all night long. If it’s not your style, try one of the following lists of good sleeping songs – packaged in 3 different musical genres to (hopefully) address the aural aesthetic of every insomniac out there.
According to Laszlo Harmat, a German researcher who studies music and sleep, classical music (especially with strings) is most effective for putting struggling sleepers to bed.
Classical pieces from the Mindlab study include:
Modern composer and classical musician Max Richter created an eight-hour piece called “Sleep” that is truly meant to be slept through. (There's also a one-hour version that's available for purchase.) It gets rave reviews from sleepy-heads like the following: “Expect better, more restful sleep as a result of listening to it. Buy it, buy it, buy it.”
From the Mindlab study:
In 2015, the music service Spotify reviewed nearly 3 million user-generated sleep playlists and found that Ed Sheeran’s song, “Thinking Out Loud,” dominated the lists worldwide. Here were others:
From the Mindlab study:
Want to create your own playlist? People should look for songs that have 60 BPM or less if they want to relax, writes Lyz Cooper of the British Academy of Sound Therapy in an email to TODAY.com. She also recommended songs without words.
If you want to calculate a song’s BPM, close your eyes while listening to the song and count the number of beats for 60 seconds. Or, you can try sites like songbpm.com for a faster estimate.
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Textbooks on esoteric subjects are obvious, but how about books that are actually beloved? Books that’ll make you sound like a true intellect when you tell people what’s on your nightstand? There’s no shortage of novels to choose from – and the sleep-inducing effectiveness will be different for each reader – but we did some digging (and testing) and think we’ve come up with a good collection to conk out to. (No offense to the authors or anyone who may adore any of these books!)
What makes it a real snooze: Although this book is known for being about the wild, carefree, and radical beat generation, it’s actually quite dull. Another good title for it could’ve been “The Very Long Newspaper Article About Hitchhiking and Traveling Around the U.S. in the Post World War Two Era.”
Excerpt: One night when Dean ate supper at my house—he already had, the parking-lot job in New York—he leaned over my shoulder as I typed rapidly away and said, “Come on man, those girls won’t wait, make it fast.” I said, “Hold on just a minute, I’ll be right with you soon as I finish this chapter,” and it was one of the best chapters in the book. Then I dressed and off we flew to New York to meet some girls. As we rode in the bus in the weird phosphorescent void of the Lincoln Tunnel we leaned on each other with fingers waving and yelled and talked excitedly, and I was beginning to get the bug like Dean.
What makes it a real snooze: A kid lays in bed watching candlelight flicker and wonders when his mother will come in the room. He thinks random thoughts and notices things in the room. He recalls memories of his mother. This scene goes on for something like twenty-four pages! You’ll be asleep every night after three pages of reading, so even just this one episode in the book will assure eight solid nights of awesome sleep.
Excerpt: I would lay my cheeks gently against the comfortable cheeks of my pillow, as plump and blooming as the cheeks of babyhood. Or I would strike a match to look at my watch. Nearly midnight. The hour when an invalid, who has been obliged to start on a journey and to sleep in a strange hotel, awakens in a moment of illness and sees with glad relief a streak of daylight shewing under his bedroom door. Oh, joy of joys! it is morning. The servants will be about in a minute: he can ring, and someone will come to look after him. The thought of being made comfortable gives him strength to endure his pain. He is certain he heard footsteps: they come nearer, and then die away. The ray of light beneath his door is extinguished. It is midnight; some one has turned out the gas; the last servant has gone to bed, and he must lie all night in agony with no one to bring him any help.
What makes it a real snooze: Vladimir Nabokov was an intelligent man who loved word games and this book is essentially him enjoying his own private word game. It starts with a very long poem that is 999 lines long and then a story follows that somewhat describes the poem. Or maybe that doesn’t even remotely describe what the plot is because it more than likely doesn’t have a linear plot that is possible to describe. As you’re reading you may imagine Nabokov – the genius – entertaining himself with yet another hidden meaning while you – the normal person – are bored to tears. You’ll be quite happy to choose the pillow over staying up and reading more.
Excerpt:
I was the shadow of the waxwing slain
By the false azure in the windowpane
I was the smudge of ashen fluff--and I
Lived on, flew on, in the reflected sky,
And from the inside, too, I'd duplicate
Myself, my lamp, an apple on a plate:
Uncurtaining the night, I'd let dark glass
Hang all the furniture above the grass,
And how delightful when a fall of snow
10 Covered my glimpse of lawn and reached up so
As to make chair and bed exactly stand
Upon that snow, out in that crystal land!
What makes it a snooze: With this book sometimes you’ll wonder why you should read the next page because the last 150 have made absolutely no sense. Most people read a book because they relate to the characters and establish a relationship with them. People read Gravity’s Rainbow to be able to say that they did. They often go on to write another book or lengthy article about what they thought Gravity’s Rainbow was about. A ripple effect of boringness.
Excerpt: The night room heaves a sigh, yes Heaves, a Sigh — old-fashioned comical room, oh me I'm hopeless, born a joker never change, flirting away through the mirrorframe in something green-striped, pantalooned, and ruffled — meantime though, it is quaint, most rooms today hum you know, have been known also to "breathe," yes even wait in hushed expectancy and that ought to be the rather sinister tradition here, long slender creatures, heavy perfume and capes in rooms assailed by midnight, pierced with spiral stairways, blue-petaled pergolas, an ambience in which no one, however provoked or out of touch, my dear young lady, ever, Heaves, a Sigh. It is not done.
What makes it a snooze: This book is on so many people’s bookshelves because they think it’s going to be entertaining just like all those monster movies. It only takes a few pages of reading before it’s obvious that it’s not. It is unbearably dull. This book is a dust-collector on people’s bookshelves until its inevitable journey to a thrift store.
Excerpt: “We passed a fortnight in these perambulations: my health and spirits had long been restored, and they gained additional strength from the salubrious air I breathed, the natural incidents of our progress, and the conversation of my friend. Study had before secluded me from the intercourse of my fellow-creatures, and rendered me unsocial; but Clerval called forth the better feelings of my heart; he again taught me to love the aspect of nature, and the cheerful faces of children.”
What makes it a snooze: This is one of those books that people think they want to read until they start it – and then wonder what they’ve gotten themselves into. Sure, some people love this book, but even insatiable readers who will read anything get bored by the whaling chapters. Want to know everything about the horrible job of being a sailor on a whaleboat in the nineteenth century? Then this book is for you. (Even so, we predict you’ll be asleep by page five.)
Excerpt: "This whale, among the English of old vaguely known as the Trumpa whale, and the Physeter whale, and the Anvil Headed whale, is the present Cachalot of the French, and the Pottsfich of the Germans, and the Macrocephalus of the Long Words. He is, without doubt, the largest inhabitant of the globe; the most formidable of all whales to encounter; the most majestic in aspect; and lastly, by far the most valuable in commerce; he being the only creature from which that valuable substance, spermaceti, is obtained."
What makes it a snooze: Cormac McCarthy likes to go into great detail – to the point that he describes ever single plant and rock on the trail that someone is walking on. Page after page of beautifully worded sentences about very little happening will certainly lull you into a peaceful slumber. It’s great writing, but it makes you feel like you just took a very dull vacation.
Excerpt: They crossed the del Norte and rode south into a land more hostile yet. All day they crouched like owls under the niggard acacia shade and peered out upon that cooking world. Dust-devils stood on the horizon like the smoke of distant fires but of living thing there was none. They eyed the sun in its circus and at dusk they rode out upon the cooling plain where the western sky was the color of blood. At a desert well they dismounted and drank jaw to jaw with their horses and remounted and rode on. The little desert wolves yapped in the dark and Glanton’s dog trotted beneath the horse’s belly, its footfalls stitched precisely among the hooves.
What makes it a snooze: Capitalist heroes fight against a government that won’t allow them to be as successful as they want to be. The government is suppressing the extraordinary and forcing them to be mediocre. What a great premise for a book! When was the last time you got excited about reading over one thousand pages about how great unimpeded capitalism is?
Excerpt: Then you will see the rise of the men of the double standard- the men who live by force, yet count on those who live by trade to create the value of their looted money- the men who are the hitchhikers of virtue. In a moral society, these are the criminals, and the statutes are written to protect you against them. But when a society establishes criminals-by-right and looters-by-law- men who use force to seize the wealth of disarmed victims- then money becomes its creators' avenger. Such looters believe it safe to rob defenseless men, once they've passed a law to disarm them. But their loot becomes the magnet for other looters, who get it from them as they got it. Then the race goes, not to the ablest at production, but to those most ruthless at brutality. When force is the standard, the murderer wins over the pickpocket. And then that society vanishes, in a spread of ruins and slaughter.
What makes it a snooze: Tolstoy was a master writer and it isn’t his language that makes this book dull, it’s the fact that almost no one alive can relate to how high society Russians lived in the nineteenth century. If you read enough old Russian books you find that women would literally fall over dead from self-inflicted fevers brought on by simple shame and embarrassment. So of course it is immoral that Anna has an affair, but the way she and the other characters deal with this is so utterly Russian that reading about it becomes tedious instead of thrilling.
Excerpt: Princess Shtcherbatskaya considered that it was out of the question for the wedding to take place before Lent, just five weeks off, since not half the trousseau could possibly be ready by that time. But she could not but agree with Levin that to fix it for after Lent would be putting it off too late, as an old aunt of Prince Shtcherbatsky's was seriously ill and might die, and then the mourning would delay the wedding still longer. And therefore, deciding to divide the trousseau into two parts--a larger and smaller trousseau--the princess consented to have the wedding before Lent.
What makes it a snooze: Very very few people have read this book. No one knows the exact number, but it’s probably only a handful each year. Why is this when it’s by an esteemed figure in the literary canon? It’s because it doesn’t make any sense at all for the bulk of the book. It’s surrealistic babbling.
Excerpt: The fall (bababadalgharaghtakamminarronnkonnbronntonnerronntuonnthunntrovarrhounawnskawntoohoohoordenenthurnuk!) of a once wallstrait oldparr is retaled early in bed and later on life down through all christian minstrelsy. The great fall of the offwall entailed at such short notice the pftjschute of Finnegan, erse solid man, that the humptyhillhead of humself prumptly sends an unquiring one well to the west in quest of his tumptytumtoes: and their upturnpikepointandplace is at the knock out in the park where oranges have been laid to rust upon the green since dev- linsfirst loved livvy.
What makes it a snooze: Perhaps the biggest obstacle in this book is simply Russian people’s names. Some individuals have a lot of them, and sometimes it seems like they use different ones depending on who they’re talking to. And since they’re Russian names, they're difficult to digest (unless you’re friends with a lot of Russian people of course). Take this catchy character’s name as an example - Agrafena Alexandrovna Svetlova. You may read hundreds of pages of this book and still be confused by who is saying what or which one is the brother or the dad.
Excerpt: He was married twice, and had three sons, the eldest, Dmitri, by his first wife, and two, Ivan and Alexey, by his second. Fyodor Pavlovitch's first wife, Adelaïda Ivanovna, belonged to a fairly rich and distinguished noble family, also landowners in our district, the Miüsovs.
With such complex and rapid activity, it’s no wonder that any kink in the system will quickly result in palpable dysfunction.
Relaying all that information are chemical messengers called “neurotransmitters” – and the two most common are the amino acids glutamate (which stimulates brain activity) and gamma-aminobutyric acid, or GABA (which inhibits activity).
Right now, let’s focus on just one small snippet of our cranial computer’s functioning: GABA, sleep, and anxiety.
“Without enough GABA, your nerve cells fire too often and too easily,” says Dr. Rena Bloom of the Denver Naturopathic Clinic. “GABA hinders the transmission of nerve impulses from one neuron to another. It has a calming or quieting influence. A good example to help understand this effect is caffeine. Caffeine inhibits GABA release. The less GABA, the more nerve transmissions occur. Think what too much coffee feels like: that is the sensation of glutamate without enough GABA.”
Not surprisingly, lower-than-normal levels of GABA can affect sleep and even cause anxiety (among many other things).
GABA supplements, either alone or combined with other ingredients, are marketed widely for helping treat anxiety and insomnia, but how effective and how exactly they exert their effects in the human body is still unclear. Some studies indicate that GABA taken orally is unable to pass through the blood-brain barrier in significant amounts, others find it can. Additionally, an increasing body of research is uncovering how GABA functions in the body outside of the brain.
Even though we don’t exactly understand how it works, GABA has indeed been found to be helpful for sleep and anxiety. Here’s a very small sampling of the research:
Is GABA right for you? “Probably the only way you will figure out if GABA works for you is to try it,” says Dr. Bloom. “GABA is nontoxic and appears generally safe to take.”
Interested in trying GABA in a formula optimized for effectiveness? Sign up for a free trial of the Klova ZPatch that contains a blend of natural ingredients like GABA, 5-HTP, melatonin, hops, and valerian root to help promote relaxation and a better night’s rest.
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
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While there are many reasons people may not be falling asleep at night as quickly as they should be, one of the most common culprits these days is “blue light” emitted from our TVs, computers, iPhones, and other devices. Blue light is actually everywhere (it’s why the sky is blue!), but our increased exposure to it via our electronics is messing with our melatonin levels.
When the sun goes down, our bodies naturally release melatonin (the sleep hormone) to signal that it’s time for shut-eye. If you’re like most people, you probably still watch TV and look at your computer or something similar after dark, but the blue light essentially tricks our bodies into thinking it’s still daytime. Dr. Charles Czeisler of Brigham and Women’s Hospital has been studying this phenomenon for years. “We’ve done studies showing that if we read, for example, from an iPad in the few hours before bedtime, that that resets our circadian clock by about an hour and a half later,” says Dr. Czeisler. And, it doesn’t have to be a tablet, even the light from an eReader can wreck your bedtime. At least one study found that people took longer to fall asleep when they read an e-book than when they read a printed book.
So, if you’re looking for some nighttime entertainment, a good old-fashioned book is the best choice to battle sleeping problems. (For more advice, click through to learn how to fall asleep fast: 11 utterly unexpected tips and tools.)
You fell asleep fine, but your eyes unexplainably pop open long before the bells of your alarm clock. Sound like you? Instead of tossing and turning in frustration, use some good old reverse psychology and try staying awake instead. "Thinking about sleep and wishing for it to happen is a recipe for staying awake. This is where paradoxical thinking comes in. If you give yourself the paradoxical instruction to stay awake instead, you'll be more likely to fall asleep,” says Colin Espie, professor of sleep medicine at the University of Oxford. “If you can be comfortable with the idea of remaining awake, then the performance anxiety and frustration that are associated with trying to sleep have nowhere to go and your arousal level drops." One key thing to remember with this tactic is thinking of positive things while you’re awake like good memories, your happy place, etc. Negative or stressful thoughts can hinder your hopes of drifting off to dreamland.
There's something truly disappointing about waking up earlier than you have to. It’s not so bad if you easily doze off again, but it’s the worst when you simply can’t get back to sleep. It may come as a surprise, but the foremost cause of chronic difficulty staying asleep in the morning is actually insomnia. First things first, if you suffer from this, talk to your primary care provider. Then, assess your sleep hygiene habits in general (take our simple survey to help!) and start taking steps to improve things like avoiding caffeine late in the day, getting adequate exercise, creating a relaxing ritual for bedtime, etc. Also, turn your clock away so you can’t see it. Watching the sleepless minutes tick-tock away just makes it harder to fall back to sleep.
Gnashing, clenching, and grinding your teeth while you sleep is known as bruxism and it can lead to headaches, jaw disorders, and tooth problems. In most cases, treatment isn’t necessary, but it’s still wise to bring it up with your dentist and/or doctor. The Mayo Clinic recommends the following tips to help prevent or treat bruxism:
Almost 60% of adults have nighttime leg cramp problems and it’s often difficult figuring out why because they’ve been linked to a wide variety of diseases, multiple medications, and even excessive exercising. Dr.s Richard Allen and Karl Kirby of St. Mark's Family Medicine Residency in Salt Lake City, Utah offer some simple advice: “Passive stretching and deep tissue massage are harmless, patient-controlled maneuvers that may be suggested as a therapeutic trial...Forceful stretching also is thought to inhibit and relieve an acute cramp, and the mechanism of dorsiflexing the foot may be helpful. Anecdotal evidence suggests that mild exercise, such as a few minutes on a stationary bicycle or treadmill before bedtime, can relieve nocturnal leg cramps.” If your nighttime charley horses don’t ride off into the sunset, talk to your doctor.
Nocturia is the medical term for excessive urination at night and it’s quite common among older adults as our bodies’ ability to hold fluids decreases. Not surprisingly, consuming too much liquid before bed is associated with this annoyance, as is drinking alcohol or caffeine after dinner. If you’ve kicked evening liquids to the curb and are still having problems, the U.S. National Library of Medicine has some simple advice:
Sawing wood, calling hogs, whatever you call it, snoring is annoying. Not so much for the snorer, but definitely for anyone trying to sleep nearby. If someone you love is begging you to address it (or even if they’re not, but you know you do), take some initiative to silence your inner beast.
“People who suffer mild or occasional snoring, who wake up feeling refreshed, and function well during the day may first try the following behavioral remedies, before consulting their doctor,” writes Dr. Victor Hoffstein from the National Sleep Foundation. “Lose weight. Avoid tranquilizers, sleeping pills, and antihistamines before bedtime. Avoid alcohol for at least four hours and heavy meals or snacks for three hours before retiring. Establish regular sleeping patterns. Sleep on your side rather than your back.”
Do you frequently wake up with a kink in your neck? Lucky for you, simply changing your pillow could be all you need to do to avoid those awkward days when you can’t turn your head. Here are recommendations for both side- and back-sleepers from the experts at Harvard Medical School:
If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Here are some additional tips for side- and back-sleepers:
It seems counter-intuitive, but sleeping can actually put strain on your back. You can relieve it by simply supporting your spine with pillows. If you sleep on your side, put a pillow between your knees. If you sleep on your back, place the pillow under your knees. Sleeping on your stomach is the worst for your back, but if you can’t sleep in any other position, place a pillow under your lower abdomen and pelvis. Still getting out of bed with a groan every morning? A new mattress might do the trick. In fact, according to the National Sleep Foundation, 63% of people say things improved after switching to a new mattress. They recommend getting a medium-firm or firm mattress – or, if a new mattress isn’t an option, placing a sheet of plywood under your existing mattress for support.
The most common cause of nocturnal shoulder pain is sleeping on your side. The obvious solution? Don’t sleep on your side! Can’t help but side-sleep? Chiropractor Dr. Ryan Schuetz recommends using a neck pain pillow in combination with a body pillow. He says, “I tell patients to reach one leg and arm over the pillow and turn half way onto the stomach for a good sleep position that takes pressure off the shoulder and neck area.”
Have any sleep problems we haven’t addressed here? Let us know in the comments so we can try to help you out!
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
"I used to suggest that sleep is the third pillar of good health, along with diet and exercise," said neuroscience and psychology Prof. Matthew P. Walker, who teaches at the University of California, Berkeley. "But I don't agree with that anymore. Sleep is the single most effective thing you can do to reset your brain and body for health."
“No aspect of our biology is left unscathed by sleep deprivation,” he says. “It sinks down into every possible nook and cranny.” To get a sense of the breadth, consider this: a study published last year showed that just one week of sleeping fewer than six hours a night resulted in changes to more than 700 genes. Just one week!
According to the U.S. Centers for Disease Control, people that get less than 7 hours of sleep a night are:
In a worst-case scenario, lack of sleep will cause death.
Short-term lack of sleep (getting six or fewer hours of shut-eye a night) triples your risk of drowsy driving-related accidents, according to the National Sleep Foundation’s Drowsydriving.org. While not all accidents result in death, the AAA Foundation for Traffic Safety reports that drowsy driving is involved in more than one in five fatal crashes on U.S. roads each year. And, consider this: if you drink and drive, your reflexes are delayed, but if you fall asleep at the wheel, you have no reflexes at all making fatal accidents far more likely.
Long-term lack of sleep increases your chance of death from any cause. In the “Whitehall II Study,” British researchers looked at how sleep patterns affected the mortality of more than 10,000 British civil servants over two decades. The results, published in 2007, showed that those who had cut their sleep from seven to five hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease.
What does all of this evidence scream? If you’re not banking 7-9 hours of sleep a night, you’re paving a path to very bad health outcomes and possibly even an early grave. So, the next time you’re prioritizing things on your 8-mile-long to-do list, make sure sleep comes out on top.
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Now, not just any old nap will deliver these rewards. Sleep too long and you’re going to run into problems like sleep inertia, which makes you feel groggy and disoriented. Even worse, you could mess with your ability to sleep at night, and that can result in too many bad things to count. (Here are 25 terrifying side effects of sleep deprivation that’ll scare you to sleep.)
In fact, humans are hardwired to nap. The classic midday slump isn’t from your morning caffeine wearing off – it’s human physiology. Humans have an internal clock, known as the circadian rhythm, which controls our sleep-wake cycle. Every 24-hour cycle, our bodies’ sleep-drive kicks into overdrive twice: once between 1pm and 3pm and again from about 2am to 4am (although it varies depending on if you’re a Night Owl or an Early Bird).
So, stop denying biology! Feed the need! And, do it right using these 7 expert tips for the best power nap ever.
Dr. Sara C. Mednick, Associate Professor of Psychology at the University of California, Riverside and author of the book, “Take a Nap! Change your Life,” says that the best time to nap depends on when you wake up. For example, early risers who wake up at 5:00 a.m. should nap at 1:00 p.m., while those who wait to wake at 10:00 a.m. should try to nap around 3:00 p.m. She says this is the time when you are in a “perfectly balanced state in which REM and slow-wave sleep are equally proportioned, and where ‘The Ultimate Nap’ occurs.” Use Dr. Mednick’s interactive Nap Wheel to find your sweet spot.
It sounds completely contradictory, but a shot of caffeine immediately before a nap improves the power of your power nap. Researchers in the U.K. were studying ways to prevent people from falling asleep at the wheel and they found that drinking a caffeinated beverage and immediately napping for 30 minutes worked better than either method alone. “The reason it works so well is because it takes around 20 minutes for the body to respond to the effects of caffeine,” writes Jeff Mann, the founder and editor of Sleep Junkies. “By taking a short nap immediately after consumption, the stimulant effect kicks in just as you are waking up. Not only will you feel revived from your power nap, you’ll also have the added benefit of the caffeine boost.”
Napping at work might not be practical for everyone, but there are some things you can do to squeeze one in. How often do you eat lunch at your desk? That’s not really a lunch break. Go ahead and eat at your desk, but take a real break when it’s your perfect nap time. Ideally, find a place where you can lie down or recline. An empty office, your car, a quiet corner, or maybe even the janitor’s closet (after you’ve offered cookies and a heads-up).
Next, make your environment as sleep-conducive as possible to make it easier to conk out and to get the full benefits from your snooze. Make it as dark as possible, use a white noise app and noise-canceling headphones or earplugs. Rachel Salas, M.D., associate professor of neurology at Johns Hopkins Medicine, recommends an eye mask, too. "Light can pass through the eyelids and still be alerting." Temperature is also important. About 68 or 69 degrees Fahrenheit is ideal, Salas explains on Self.com. "Might not be easy to do at work," she concedes, but a blanket or lighter change of clothes can help you adjust.
James Maas, former Cornell psychology professor turned sleep guru, coined the phrase "power nap," so he should know best how long the perfect one should be. A proper power nap, Maas tells Adam Bluestein for Inc., is short --15 to 20 minutes, "long enough to rejuvenate, but not make you groggy or give you insomnia later." Keeping it under 30 minutes delivers you into the ideal Stage 2 sleep. “If you take it longer than 30 minutes, you end up in deep sleep,” says Dr. Michael Breus, aka The Sleep Doctor. “Have you ever taken a nap and felt worse when you woke up? That’s what’s happening — you’re sleeping too long and you’re going into a stage of sleep that’s very difficult to get out of.”
The “4-7-8” breathing method is championed by the renowned Dr. Andrew Weil – and many claim it helps them fall asleep in just a few minutes. Here’s how he explains doing it:
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
Note that with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important.
“Setting an alarm is really helpful for napping,” says Dr. Janet Kennedy, PhD, clinical psychologist and founder of NYC Sleep Doctor. “It can be hard to fall asleep if you are worried about whether you will wake up at the right time. Setting an alarm takes the pressure off.” Try a progressive alarm that wakes you up gently rather than something that jolts you back into your busy day.
After the perfect power nap, reach peak rejuvenation with a healthy dose of sunshine. Your circadian rhythm follows the cycle of light and dark each day – releasing the sleep hormone melatonin as the sun goes down and stopping production during the light of day. General indoor light and darkness can have a similar effect, so after being in the black for your nap, perk up your system with some bright, happy, healthy light.
Now that you’re ready to be the ultimate power napper, we urge you to remember: Even the best nap isn’t an okay substitute for a good night’s sleep (nothing truly is). A good night’s sleep has superpowers that far exceed the power of a power nap.
Go forth and reap the rewards of both!
]]>It’s no wonder more people than ever are reaching for prescription sleeping pills – over 9 million at last count by the U.S. Centers for Disease Control. But most sleeping pills (even over-the-counter), especially when taken for long periods of time, can have some pretty unwelcome side effects (to say the least).
Before you buy your next can’t-sleep countermeasure, check out our science-based guide to natural sleep aids. We cover (almost) the full alphabet of options so sit tight and reap the rewards of our research. Knowledge is power(fully sleepy)!
Also known as “Indian Winter Cherry” or “Indian Ginseng,” Ashwagandha is one of the most important herbs in Ayurveda (the traditional system of medicine in India) used for thousands of years for its wide-ranging health benefits – like helping ease anxiety and insomnia. Tieraona Low Dog, M.D., physician and herbalist, says it’s one of her “favorite herbs for treating people with nervous tension that makes them feel on edge…during the day, exhausted when it’s time to go to bed, but wide awake when their head hits the pillow.” Until recently, scientists didn’t understand why the herb was effective, but a February 2017 study found the active component that induces sleep – confirming its efficacy.
In a study published in the journal Sleep, vitamin B12 was used to treat some pretty severe sleep-wake rhythm disorders and it was surprisingly effective. B12 works hand-in-hand in the body with the sleep hormone melatonin that regulates the circadian rhythms within our bodies. But, B12 isn’t helpful all on its own. It superpowers only shine when bright light is used as its sidekick. For example, one study found that B12, in combination with 3 hours of bright light in the morning, improved sleep in people had a hard time getting to sleep at night. It effectively reset the circadian rhythm helping people to fall asleep faster and wake up earlier feeling more refreshed.
“Chamomile is one of the oldest, most widely used and well documented medicinal plants in the world and has been recommended for a variety of healing applications,” writes Dr. Sanjay Gupta. The aqueous extract of this lovely little flower has been frequently used as a mild sedative to calm nerves and reduce anxiety, to treat nightmares, insomnia, and other sleep problems. Studies have found that its powerful calming effects may be due to the flavonoid, apigenin that binds to benzodiazepine receptors in the brain. (Go science!)
Sleep experts Dr. Stasha Gominak, a board-certified neurologist in Tyler, Texas, and Dr. Walter Stumpf, Professor of Cell Biology and Pharmacology at the University of North Carolina, Chapel Hill, studied vitamin D for years and ended up hypothesizing that the “world epidemic of sleep disorders is linked to vitamin D deficiency.” It turns out the “sunshine vitamin” is also important to healthy physical functioning at night, too! In fact, studies show vitamin D can help you fall asleep faster and help you feel more well-rested the next day.
Folic acid is an essential nutrient that’s involved in producing your body’s genetic materials, is crucial for proper brain function, and also plays an important role in mental and emotional health. If you don’t get enough of this vitamin, it can cause all sorts of negative impacts – including insomnia. Folic acid is so important to good health that all grains and cereals in the U.S. are fortified with it. Other good sources of folate include: dark leafy greens, asparagus, beets, brussels sprouts, soybeans, wheat germ, kidney beans, salmon, orange juice, avocado, and milk.
GABA (gamma-aminobutyric acid) is a neurotransmitter that slows down and quiets nerve activity. In fact, it’s what your brain uses as a natural tranquilizer. As far as supplements go, a 2016 study by Yamatsu et al. found it helped participants fall asleep faster and increased the quality of sleep. Also, pairing GABA with other substances has been found to be effective. In another recent study, GABA was paired with 5-HTP and was found to help with both sleep duration and quality.
You’re probably familiar with hops in regards to its use in beer – a practice that began in Germany sometime around the 9th century. By the 14th century, most of Europe was doing the same and hops growers noticed their field workers often fell asleep on the job, triggering interest in using the herb as a sedative. Since then it’s been widely used for anxiety, restlessness, and troubles sleeping. Studies have found hops, which appears to work best in conjunction with valerian root, helps increase GABA levels, as well as to lower body temperature, which is an important part of the body’s sleep process because it promotes drowsiness.
Inositol is a naturally occurring carbohydrate that’s found in many foods – especially fruits like cantaloupe and oranges. It’s an important chemical messenger in the brain and research shows that it’s an effective and safe option in the treatment of many mood disorders. Since sleeplessness is often caused by stress, inositol can be helpful by promoting an overall feeling of peacefulness and calm.
Skip the warm milk and go for a glass of cherry juice before bed for better sleep. Studies show drinking tart cherry juice increases levels of melatonin (aka “the sleep hormone”) in your system and that it’s beneficial in improving sleep duration and quality -- even for people suffering from insomnia!
The Piper methysticum plant (aka kava) is a shrub native to the South Pacific where it’s been used in different beverages for centuries. The National Institutes of Health states that the active ingredient in Piper methysticum is kavalactones, which are compounds that show sedative and anxiolytic (anxiety-reducing) effects. In some studies, kavalactones have been found to improve sleep and promote calmness. However, kava use has also been linked to severe liver damage and some countries have even banned it.
L-theanine is an amino acid found in green tea leaves that’s thought to be the source of umami – the savory, brothy taste. It also promotes relaxation and sleep by supporting a number of changes in the brain: it boosts levels of GABA and other calming brain chemicals like serotonin and dopamine, it lowers levels of chemicals in the brain that are linked to stress and anxiety, and it enhances alpha brain waves which are a part of restorative REM sleep. Tea time, anyone?
Dr. Mark Hyman, M.D. says magnesium “is an antidote to stress, the most powerful relaxation mineral available, and it can help improve your sleep.” Nearly half of the population in the U.S. isn’t getting enough of this magnificent mineral daily, which can increase the risk of many diseases, as well as cause insomnia. Magnesium also helps increase brain levels of calm-inducing GABA.
Melatonin is the natural hormone our brains secrete at night to promote drowsiness (which is why it’s also known as “the hormone of darkness”). In studies, it’s been found to decrease cortisol, which is the “stress hormone” that can keep you up at night, as well as helping muscles relax, helping to give you a calm “sleepy” feeling.
Niacin, also known as vitamin B3, is an important nutrient that every part of your body needs in order to function properly. Plus, it plays a starring role in the regulation of appetite, sleep, and mood. Studies show it can help decrease awake time in those suffering from insomnia and it helps increase REM sleep, which is the restorative part of your sleep cycle. Interestingly, in a 2015 study, researchers found that niacin had a stronger correlation to improved sleep in men than it did with women (a surprising finding they say needs more research). The best food sources of niacin include beets, brewer's yeast, beef liver, beef kidney, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts. Bread and cereals are usually fortified with niacin, as well.
Oxytocin is our natural ‘love’ hormone and it’s released into our systems during childbirth and breastfeeding, when we’re falling in love, having sex, and even when we’re hugging. As a supplement, studies show long-term use of oxytocin reduces the time it takes to fall asleep and it increases restorative REM sleep. While low levels of oxytocin promote sleep – be careful because high levels can promote wakefulness.
This strikingly beautiful flower has been used for centuries to calm restless minds, but only recently has it been studied to prove if it’s truly helpful or not. Preliminary research says yes! A 2011 study found that a cup of Passionflower tea before bed could help improve sleep and a 2012 study out of Australia found the same. It’s also often used in cases of anxiety because of its anxiolytic (anxiety-reducing) and sedative effects that result from the presence of the flavonoid chrysin in the flower.
Who doesn’t love the scent of roses? And it’s not just great for perfumes and lotions, it’s also great for bedtime prep. It's been shown to relieve anxiety and stress. In fact, a study, published in the Iranian Red Crescent Medical Journal, demonstrated this exactly. "They found that aromatherapy with rose oil can reduce anxiety by reducing sympathetic stimulation," says Elizabeth Trattner, AP, DOM, National Board Certified Doctor of Oriental Medicine and Acupuncture with a private practice in Miami Beach. "I recommend it for bedtime use because it helps you feel grounded, centered and secure before bedtime."
Sweet Mary (aka Lemon Balm and officially Melissa officinalis) is a perennial plant with tiny white flowers and leaves with a distinctive lemony scent. If you decide to grow lemon balm in your garden, carefully control it because it can become an invasive plant, but it’s one well worth having! It has been used medicinally for over 2,000 years to treat everything from digestive issues and sleep problems to depression and skin sores. Currently, it’s more widely used as a mild sedative and sleep aid. For example, in one study, when combined with valerian root it improved sleep quality by 33%. Another study found Sweet Mary extract alone reduced anxiety by 18% and lowered insomnia by 42%!
Tryptophan is a key sleep trigger. According to the National Sleep Foundation, “Your body uses tryptophan and turns it into a B vitamin called niacin (remember that guy from above?). Niacin plays a key role in creating serotonin, a neurotransmitter that’s associated with sleep and melatonin levels (a hormone that controls your sleep-wake cycles).”
Uridine is a natural substance manufactured in the liver that’s one of the four basic components of RNA (an important little molecule that carries our genetic information). Uridine has a large range of effects on the brain, including anti-epileptic actions, improved memory function, neuronal plasticity, and -- you guessed it -- sleep-promotion. It’s been shown to increase slow wave and restorative REM sleep and it can also potentially increase choline levels in the brain by up to 50%, and choline helps increase REM sleep, as well. In your diet, uridine can be found in organ meats such as liver, pancreas, or in beer, broccoli, tomatoes, and yeast.
Valerian root is an herb that’s been used for centuries for its calming and relaxing properties. Biologically, it functions as an anxiolytic and anxiolytics relieve anxiety and have sedative effects. It does this by increasing levels of GABA in the brain. And, as mentioned above, GABA is a chemical our brains naturally create and it’s an “inhibitory neurotransmitter” which means it quiets the activity of the neurons in your nervous system promoting relaxation and calm.
We all know diet can impact sleep, but who would’ve imagined the humble lettuce plant could play a role? Dr. Oz recommends you “try taking 30 mg of wild lettuce extract before bedtime. Also known as ‘lettuce opium,’ the extract comes from the stems of the wild lettuce plant and has been shown in an animal study to have calming and sedative effects.”
Zinc is an essential mineral that’s vital for health and well-being. According to Dr. Josh Axe, “Without enough zinc present in your diet, it’s possible to experience negative reactions like frequently getting sick, feeling like you’re always tired and run down, poor concentration, stunted growth, and the inability to heal wounds.” In regards to sleep, one study showed women with higher levels of zinc in their systems slept longer, another showed using zinc along with magnesium and melatonin improved sleep quality in patients with insomnia, and another showed zinc enhances the release of sleep-inducing GABA. Oysters contain the most zinc per serving compared to other foods, but proteins like red meat and poultry are good sources, too – as well as beans, nuts, some types of seafood (like lobster and crab), whole grains, fortified cereals, and dairy.
As you can see, there’s a wide range of natural sleep aids out there. These are some of the most popular options and many have been used for centuries in cultures around the world. Still, there is much research to be done to understand how – and if – they really work. And, more importantly, if they’re safe in the long-term. Still, the preliminary science is looking positive, and we look forward to seeing what future studies reveal.
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
“Will cookies do the trick?” you might be thinking (and assuming they will not). But, guess what? Made with the right ingredients, cookies can be exactly what your body needs to drift off to dreamland.
Here’s why...
Cookies can be the perfect, bite-sized vehicle for carbohydrates and protein – which work hand-in-hand to trigger your body’s natural mechanisms for ushering in sleep. Protein increases the level of sleep-inducing tryptophan in the blood, but it has a hard time crossing the blood-brain barrier [BBB] where it makes its magic. That’s because protein also contains other amino acids (in much higher levels) that compete with the tryptophan to access transport sites in the BBB. It’s like a little car in a big truck traffic jam. Carbohydrates step in to help by knocking out enough of the competition to allow significant levels of tryptophan to cross through.
THE MAIN ACTORS:
SUPPORTING ROLES
STAND-INS
Using the ingredients listed above, you can make delicious cookies that are low in fat and sugar, use the healthiest options for fats and sugars, and – best of all – help you get the zzzzz’s you so desperately desire.
Here are 7 recipes that just need a little tweaking using sleep-inducing ingredient swaps (and additions), but you could really tweak almost any cookie recipe with ingredients from above for a great insomnia cookie!
Bonus tip #1: To beat your snooze blues, have your cookies with a glass of milk. The tryptophan in milk will help you feel sleepy and the carbs will get it where you want it to go in your brain, says Mary Susan Esther, M.D., and president of the American Academy of Sleep Medicine.
Bonus tip #2: Add any of these ingredients to your dinner for an extra boost to your snooze system. Some of these foods and nutrients work best when consumed 4 hours before bed. So, maybe don’t wait until you’re lying awake, frustrated in bed. Nip things in the bud with a pre-bedtime, calming cookie snack.
Remember: Don’t overdo it! Eating too much can make it more difficult to sleep (not to mention cause weight gain over time).
Now, bon appetit and bon nuit!
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
]]>According to the Sleep Council, nearly half of us are getting just six hours sleep or less a night. And an alarming four out of five people complain of disturbed or inadequate sleep. It has negative impacts on pretty much every aspect of our health and well-being (here are 25 terrifying side effects), but today let’s focus on how poor sleep could be ruining your sex life.
This is the most literal biological repercussion of not getting enough sleep, but it’s real. In fact, 60% of people crave sleep more than sex (1).
Scientists from the University of Chicago found men who get less than five hours sleep a night for a week or longer have far lower levels of testosterone than those who get a good night’s rest (2). Their study found that the levels of the hormone are reduced dramatically to levels more akin to someone 15 years older. Less testosterone = lower sex drive.
Several studies have found links between sleep loss and erectile dysfunction. In a literature review of surveys taken from 1985 through 2006, researchers found an association between sleep disorders and erectile dysfunction (3). In a 2009 study, researchers found that 70% of men diagnosed with sleep apnea also had erectile dysfunction (4). Not only that, after men are treated for sleep apnea they are less likely to have erectile dysfunction and the quality of their sex lives improve as well (5,6).
Sleep loss has profound effects on the brain, especially in regards to the frontal lobe which influences risk-taking, inhibition, and decision-making. In a 2013 study published in the journal SLEEP, just one night of sleep deprivation made men greatly overestimate the sexual interest and intent of women (7). “Our findings here are similar to those from studies using alcohol, which similarly inhibits the frontal lobe,” said co-principal investigator Jennifer Peszka, PhD, associate professor of psychology at Hendrix College in Conway, Ark., who led the study along with her colleague Jennifer Penner, PhD. “Sleep deprivation could have unexpected effects on perceptual experiences related to mating and dating that could lead people to engage in sexual decisions that they might otherwise not when they are well-rested. Poor decision-making in these areas can lead to problems such as sexual harassment, unplanned pregnancy, sexually transmitted diseases and relationship conflicts.”
We all know how one night of bad sleep can show on our faces, but did you know looking tired makes people less likely to socialize with you? It’s true. In one study, people who had not gotten enough sleep the night before were rated as less attractive and unhealthy looking – both factors that made people want to steer clear of interacting with them (8). And if people don’t want to socialize with you, they certainly won’t want to have sex.
On the flip side...
The Journal of Sexual Medicine found that for women, a one hour increase in sleep duration causes a 14% increase in desire for partnered sexual activity (9).
In the same study as above, researchers found that the women who got more sleep reported better genital arousal and vaginal lubrication. As any lady knows, vaginal lubrication is essential to pain-free, pleasurable sex (yes, wetter is definitely better).
Every sleep expert will tell you your bed should only be used for two things: sleep and sex. And, it turns out the two go hand in hand. More sleep boosts your sex drive and more sex helps you sleep. Here’s how the National Sleep Foundation explains it:
Yes, sex can actually make it easier to fall asleep. This is mostly because of the hormones that are released during the act. Sex boosts oxytocin (a hormone that makes you feel connected to your partner) and lowers cortisol (a stress-related hormone). Plus, having an orgasm releases a hormone called prolactin, which makes you feel relaxed and sleepy. All of that leads up to a nice, drowsy state that’s perfect for cuddling up and falling asleep.
There’s an added bonus for women, which is that sex boosts estrogen levels, enhancing your REM stage and giving you deeper slumber. Don’t feel left out, men. You sleep deeply after intercourse, too. In fact, there’s even a French term for how quickly men fall asleep after orgasm: le petit mort.
So, hit the hay early tonight. Start clocking 7-9 hours of sleep each night. And reap the rewards of better sex and better sleep and better health and happier happiness.
References:
All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.