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Innerbody Research
Getting a Good Night’s Sleep: Basic Strategies Including What to Eat and How to Relax Sleep is as essential to your health as food, air, and water, yet sometime in your life, you may experience difficulty sleeping. About one in three adults report having insomnia at some point in their lives. If you do have trouble sleeping, there are several lifestyle changes that can help you regain a satisfactory sleep pattern. Experiment with these helpful strategies offered here.
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InsideBedroom
Sleep Statistics and Facts of 2021 That will Provoke Change for a Better Future Sleep is highly essential to ensure and maintain overall health and wellness. It is vastly dependent on healthy sleep cycles and the number of recommended hours we spend sleeping each night. According to various studies, sleep statistics and sleep facts; however, the number of hours spent sleeping has drastically reduced, and sleep patterns and habits have changed in parallel over the past few decades. Poor sleep quality, wakefulness, and other sleep-related issues are the cause of changing lifestyle, work patterns, behavior, and habits. This, along with emerging technologies and connected devices, inclining stress levels, underlying health conditions and diseases, and a range of other factors are giving rise to further cause for immediate concern. Sleep loss and deprivation is not only associated with adults or elderly individuals and has recently been recognized as a “public health epidemic.”
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Mattress Clarity
Chiropractors and Physical Therapists Talk To Us About Sleep We all know the positive effects sleep can have on our mental health, muscle recovery and general well-being. Few things can replace a night of restorative sleep! However, many people often overlook the important links between sleep and spine health, including posture, back pain, and more. To learn more, we asked leading chiropractors and physical therapists about the relationship between sleep and spine health and what you can do to protect your spine and get a night of quality sleep. See what the experts have to say:
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Mattress Clarity
Loneliness and Sleep Loneliness is a pervasive issue in society, affecting people of all ages. Most of us have experienced loneliness at one point or another and associate it with feelings of isolation and depression. But did you know that it can also have a negative effect on sleep? Loneliness can make it harder to fall and stay asleep, and impaired sleep can lead to a number of health conditions. In this article, we’ll take a look at how to identify signs of loneliness in yourself and others, the people most likely to experience loneliness, and how it can affect your sleep and health. We’ll also share some helpful tips for dealing with loneliness and the sleep loss associated with it. Let’s get started. Keep in mind that we are not medical or psychological professionals. We recommend speaking with your doctor before implementing any health or lifestyle changes.
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Mattress Clarity
12 Healthy Foods to Eat When You Want a Midnight Snack Your diet can have a big impact on your sleep quality. This means it’s important to choose late night snacks that are both healthy and delicious. To help you decide what to eat next time you’re craving a midnight snack, we’ve made a list of our favorite healthy late night snacks. Read on to learn more about snacking and sleep, get snack suggestions, and find tips about how to minimize night time snacking’s impact on your sleep. 12 Healthy Late Night Snack Ideas Is it really bad to eat right before bed? Unfortunately, it isn’t great for you. According to registered dietitian Alexis Supan, eating at night disrupts your circadian rhythm and makes it harder to fall asleep. Finishing dinner about three hours before bed helps prevent weight gain, ensures you sleep better, reduces symptoms of acid reflux around bedtime, and helps regulate your metabolism and blood sugar levels. But, if you wake up hungry at night or are really craving a bedtime snack, certain foods are better for your chances of getting restful sleep. Steer clear of foods that are high in sugar or caffeine. Instead, opt for healthy fats, proteins, and complex carbohydrates. These foods will help you feel full without disrupting your sleep cycle too much.
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Mattress Clarity
How Alcohol Impacts Sleep – What You Should Know Those who drink alcohol have probably had a night where a few drinks left them feeling drowsy. Alcohol is a depressant, which means it can help one fall asleep faster. However, it can affect the quality of our sleep, and not in a good way. In 2013, researchers reviewed 20 studies centered on alcohol and sleep for an overarching look at the detrimental impacts of alcohol on nighttime rest. “This review confirms that the immediate and short-term impact of alcohol is to reduce the time it takes to fall asleep,” Irshaad Ebrahim, director of the London Sleep Center and lead author of the review, said in a statement. “In addition, the higher the dose, the greater the impact on increasing deep sleep.” The review also found that alcohol reduces the time spent in REM sleep. “In sum,” said Chris Idzikowski, director of the Edinburgh Sleep Centre, “alcohol, on the whole, is not useful for improving a whole night’s sleep. Sleep may be deeper to start with, but then becomes disrupted. Additionally, that deeper sleep will probably promote snoring and poorer breathing. So, one shouldn’t expect better sleep with alcohol.” This piece will cover all the different ways alcohol affects sleep, from decreasing the amount of time spent in REM sleep to upping our risk of obstructive sleep apnea. It will also touch on how hangovers can affect sleep and the links between alcohol use disorder and sleep.
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Mattress Insider
The Best Sleeping Position for Lower Back Pain & Other Ailments - The Ultimate Guide. We all need a good night’s sleep! Especially if you suffer from lower back pain. If you need to find the best sleeping position for lower back pain, then we’ve got you covered. Sometimes, it seems that whatever position you choose, the cold or hot side of the pillow, duvet or no duvet, or even reverting to sleeping on the floor… you still can’t sleep. Don’t worry, we have solutions!
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Mattress Nerd
Pain and Sleep If you are losing sleep due to a painful condition, you could be making your condition worse with each night that passes. In this guide, you'll learn more about how pain & sleep are connected and find a way to get a good night's sleep once and for all. Recent studies have concluded what many of us already knew; pain and sleep are reciprocal. Pain can interfere with sleep, which can lead to a sleep deficit. Dr. David Hanscom, orthopedic surgeon, says, “Poor sleep escalates the misery of chronic pain. Even if you feel calm and you have no major stresses in your life – it’s critical to get at least seven hours of uninterrupted sleep to go free of any kind of chronic pain. Not sleeping is not an option.” Night after night of poor sleep can cause aching backs, sore joints, headaches, and neck aches, as well as exasperate existing pain. Inadequate sleep can also reduce the body’s tolerance to pain and worsen inflammation. Like chronic pain, a sleep deficit can lead to feelings of hopelessness and depression.
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Mattress Nerd
Sleep and Anxiety Anxiety is the most common mental illness and a common cause of sleep disturbances. But anxiety doesn’t have to keep you up at night. Imagine peacefully walking down a nature trail when suddenly you come face-to-face with a bear. In a moment’s notice you jump to a 10 out of 10 on the panic scale. Adrenaline rushes into your bloodstream triggering your body’s “fight or flight” response. Your heart pounds. Your breathing increases. You may even begin to tremble. Now imagine suddenly feeling that way in situations that shouldn’t frighten you, such as walking into a grocery store or into an elevator. Or having a less intense yet uncomfortable and persistent feeling that something awful was about to happen. Or thinking disease-causing germs were all over your hands but no amount of washing them can get rid of them. These are the many faces of anxiety. It’s normal to feel anxious from time to time, or even to feel a jolt of fear when you’re confronted with something frightening. But when that feeling persists, becomes overwhelming, and interferes with your life and your sleep, it becomes an anxiety disorder. Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in America, according to the Anxiety & Depression Association of America. A person’s risk of developing an anxiety disorder depends on a number of factors including genetics, brain chemistry, their personality, and life events. As debilitating as the symptoms can be, anxiety is highly treatable. Yet, only about a third of those who suffer from the condition seek treatment.
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Mattress Nerd
Sleep and Nutrition: How What You Eat Affects Your Sleep We've created a guide to help you understand how what you eat affects the quality of your sleep. We don’t need scientific research to realize the benefits of a good night’s sleep. For starters, we feel better when we’re well rested. We are also less likely to suffer from chronic health conditions such as high blood pressure, heart disease, and type 2 diabetes. Of course, a healthy diet is critical for optimal health, as well. But few people realize the role good nutrition plays on sleep — and vice versa. Sleep problems are often chalked up to stress, pain, medications, or schedule changes. But one trigger that’s often overlooked is our nutrition. Large epidemiological studies through the years have found that people with chronic sleep problems tend to have poorer diets, consuming less protein, fewer fruits and vegetables, and more sugary or processed foods. Poor sleep is also linked to weight gain. Conversely, being over or underweight can adversely impact sleep. So, do our eating habits affect sleep? Or does the quality of our sleep impact nutrition? Or both? We asked experts to weigh in. The good news is that by making some small lifestyle changes, you can improve both your sleep and your diet.
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Mattress Nerd
Sleeping at College: Dorm Essentials and Sleep Tips College is a time of change for many young adults. For some, it’s their first time away from home, which can bring along a new set of challenges — especially when it comes to sleeping in a dorm. Creating a comfortable and relaxing space to live, work, and rest is essential for setting yourself up for success during this transition. Investing in good quality sleep products, along with following a few simple tips, can greatly improve the quality of your sleep so you can perform your best in the classroom and make the most out of this exciting new time. Importance of Getting Enough Sleep as a College Student According to the National Sleep Foundation, college students typically need about 7 to 8 hours of sleep per night to feel rested and alert the next day. Good sleep habits can improve skills needed for school, like increased retention of new information, the ability to concentrate, quick recall, and an improved immune system response. Conversely, a lack of sleep — especially if it’s habitual — can have detrimental effects on one’s ability to think clearly, remember new information, concentrate, react, and could increase your chances of getting sick.
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Mattress Nerd
Sleeping at College: Dorm Essentials and Sleep Tips College is a time of change for many young adults. For some, it’s their first time away from home, which can bring along a new set of challenges — especially when it comes to sleeping in a dorm. Creating a comfortable and relaxing space to live, work, and rest is essential for setting yourself up for success during this transition. Investing in good quality sleep products, along with following a few simple tips, can greatly improve the quality of your sleep so you can perform your best in the classroom and make the most out of this exciting new time. Importance of Getting Enough Sleep as a College Student According to the National Sleep Foundation, college students typically need about 7 to 8 hours of sleep per night to feel rested and alert the next day. Good sleep habits can improve skills needed for school, like increased retention of new information, the ability to concentrate, quick recall, and an improved immune system response. Conversely, a lack of sleep — especially if it’s habitual — can have detrimental effects on one’s ability to think clearly, remember new information, concentrate, react, and could increase your chances of getting sick.
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Mattress Online
The Soundtrack To A Better Night’s Sleep Mattress Online studied 1,098 songs from 8 official Spotify ‘Sleep Playlists’ to create the ultimate soundtrack to a better night’s sleep. With 6,576,512 listeners when we gathered the data, millions of people are turning to music to get some shuteye. This all-natural sleep aid could take as little as three weeks to improve your sleep quality.
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Mattress Online
7 Ways Sleep Deprivation Affects Your Body Getting a good sleep every night is a struggle for many, however it’s essential for our health and wellbeing. Sleep deprivation affects your skin - you can see for yourself with our Tired Filter - but it can seriously impact your body, too. We asked medical expert Abbas Kanani, Superintendent Pharmacist at Chemist Click to reveal seven ways that sleep deprivation affects your entire body. 1. Weakens your immune system 2. Impacts your mental health 3. Causes weight gain 4. Increases your risk of diabetes 5. Decreases your sex drive 6. Saps your energy 7. Increases signs of ageing
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Ness
What Is Sleep Drunkenness? We’ve all heard of drunk in love (thanks, Beyoncé). But what’s up with sleep drunkenness? Sometimes called sleep inertia, it’s a type of parasomnia, or sleep disorder, that causes abnormal activities when transitioning from sleep to waking up. One in seven adults experience sleep drunkenness If you’ve ever woken up feeling all woozy (normal), talking funny (possibly also normal, depending on how tired you are) and like you might have had a few too many while you were asleep (not so normal)—you might be one of them. Here’s what to know about sleep drunkenness, from its symptoms to causes, and what you can do to prevent it. What Are Sleep Drunkenness Symptoms? People who experience sleep drunkenness struggle with the transition between sleep and wakefulness and almost appear drunk during this time. While they’re able to walk around, their conscious mind isn’t fully awake yet—which makes them say funny things or act in an odd way. If you suffer from sleep drunkenness, you’re likely experiencing some or all of the following symptoms: Confusion after waking up Blunt responses and overactive reflexes Slow speech and poor memory Brain fog throughout the day
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Porch
The Essential Guide to Creating the Perfect Sleeping Space to Sleep Like a Rock We have all felt the immediate benefits of a good night’s sleep, right? We feel clearer, more energized, and better able to handle the day-to-day stressors of life. Why does sleep make us feel this way? Quality sleep allows your mind to rest and recharge, allowing it to better process memories, think clearly, and concentrate. No wonder our days are better when we have more sleep! All of those things are critical in giving us the ability to handle both the good and bad elements of our lives – a healthy brain makes better decisions, and the chain reaction goes from there.
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purple
Guide to Sleep and PTSD According to the National Institute of Health, Post-Traumatic Stress Disorder (PTSD) can occur in people who experience a traumatic situation and continue to have a range of "fight-or-flight" reactions long after the traumatic event. PTSD is considered a disability that greatly affects how sufferers live and work. Statistics reveal that as many as 3.6% of U.S. adults may have PTSD and struggle with everyday tasks, including getting a good night's rest. Whether you or someone you care about has PTSD, understanding more about the condition can be the first step to living a more normal life, including during the time spent sleeping. People with PTSD deal with the memories of their trauma in different ways, but it’s common to have more pronounced symptoms or stress from their trauma at night when they aren’t busy and can’t as easily block out recurring memories, feelings, and sensitivity to their surroundings.
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Rebalance
How Sleep Affects Your Hormones Sleep is front and center at so many of our goals and something we seem to perpetually chase. At the base level, we just don’t want to be tired. We want to have energy and focus for the daytime, to give our best in our workouts, the boardroom and bedroom, and to make the most out of our lives. Something often missed is the connection of all these aspirations to the interplay of hormones and sleep, and we need our best sleep to do this. The quantity and quality of our sleep directly affects our hormones, a fact that is often overlooked. But isn’t there a sleep hormone? Hormones are so integral to how our body goes about keeping us alive that there is even one specifically designed to get us to sleep. Melatonin is something your body produces. It wasn’t originally designed to be sold in bottles as a sleep aid. It’s naturally created in our pineal gland and partially in our retina. It’s our body’s way of telling the brain, the heart, and every other organ that the work whistle has blown and it’s time to “rest”. Blue Light hinders good sleep The connection to the retina is imperative because melatonin starts to grow as it “sees” the sunlight diminishing, signaling that night is coming and sleep shouldn’t be far behind. This same connection is also why we should limit our exposure to screens
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Redeem Therapeutics
CBD for Anxiety and Sleep: 1 Mother’s Life-changing Story Who takes CBD for Anxiety and Sleep? We asked one of Redeem’s own what being a working mother is like amongst many other roles and how CBD helps. Read what Jessica had to say about her experience using CBD for anxiety and sleep: Hi, my name is Jessica. This is my story about using CBD for anxiety and sleep, and how Redeem’s products have helped me through parts of motherhood I struggle with. Never in my wildest dreams did I envision just how much being a mother would change my life. I knew it would alter my life some, but I have been on a rollercoaster ride for over two years now. Some of the rides were filled with the highest highs, while others were the lowest of lows. What is it like being a full-time employee, wife, graduate student, and mother? For me, a typical day is chaos mixed with fatigue, worry, and over-caffeination. Still, after becoming a mother, new daily challenges presented themselves, such as extra chores, schedules, and putting someone else’s needs before my own. Before having my daughter, I would wake up early, get ready, and head out of the house in time to beat rush hour traffic. If I wanted to go and do something after work or on the weekends, I would have no problem. Now, I am lucky if a comb touches my hair and my socks match before leaving the house. My house seems to be in constant organized chaos, and finding a babysitter is near impossible because did I mention, I have anxiety? It is a struggle to get out of bed, not for lack of trying or going to bed early. I work 9-5 Monday through Friday, and by the time I get home and start dinner, I spend as much time as I can with my husband and daughter before her bedtime. After my daughter goes to bed, I tidy up the house and work on my graduate school homework. Then, I begin my nighttime routine, and I head to bed around 10:00 pm or later. Lather, rinse, repeat. Easy right? Well, not quite.
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Safety.com
How to Overcome Security Concerns and Get More Sleep By all accounts, 2020 was a year for the record books, and as we warily enter 2021, there’s no denying the impact that the last year has had on the collective American psyche. “The world lately has been stressful and overwhelming, to say the least,” says Wayne Connors, Managing Director of Active Communication Cabling Ltd. “We have witnessed a global pandemic, high unemployment rates, risk of getting sick, protests and conversations about social and racial injustices, and much more in just a few short months.” A recent Safety.com study revealed startling facts about the lasting impact of 2020. Security concerns were the reason that up to 61 million U.S. adults experienced a loss of sleep in 2020, with women more susceptible to sleep loss than men. Despite overwhelming advancements in technology, Americans just have too much to fear these days.
