Anyone who sleeps with white noise is likely to tell you they can't fall asleep without it. And when you count up all the apps and white noise machines on the market, it may seem like you've stumbled upon the holy grail of sleeping.
While sleep experts agree that white noise apps or machines (or the original version—fans) are definitely soothing, the data to back up whether it truly helps us sleep is limited at best. Yet with apps listed in the "Health and Fitness" category, and manufacturers who claim "sleep is just a click away," is there really any science behind it?
The Great White Way
For the people who say it helps them sleep, white noise functions as a kind of anti-noise, says Joseph Ojile, M.D., medical director and chief executive officer of the Clayton Sleep Institute. It's a redundant noise, something that distracts your brain but you don’t have to focus on.
Not everyone needs it to catch some zzzs, but for those who do, white noise dampens other sounds, sort of like snow muffles noise. The whirring of a fan, an app, or a machine covers up all the little sounds that could be distracting to your brain—your partner’s snoring, a dripping faucet, or people talking outside your apartment on a Saturday night, says Christopher Winter, M.D., a fellow at the American Academy of Sleep Medicine and medical director at the sleep center at Martha Jefferson Hospital.
White noise aficionados know there are a ton of options to choose from (from gentle, light rain to a hurricane to the sound of a cat purring, for instance). Which one works best for you just comes down to personal preference, says Shalini Paruthi, M.D., a fellow of the American Academy of Sleep Medicine (AASM) and the director of the Pediatric Sleep and Research Center at Saint Louis University.
But if you tend to wake up in the middle of the night, she says to opt for a machine that'll keep humming all night rather than a timed app that may stop after an hour. Waking up in an environment that's different from what you fell asleep in can make it harder to doze off again, she explains.
Sweet, Routine Dreams
Winding down with a calming sound can be helpful, but making sure it’s part of a nightly bedtime routine is integral to a good night’s sleep, Paruthi says. Often they can be one in the same (lights off, fan on), but the effectiveness of white noise may actually come down to that routine aspect.
“Your body likes to anticipate what’s going to happen,” Winter says. “So if you always end your day by taking a hot shower, dimming your lights, and then turning on your noise machine, every night that your body does those things in that order at that time, it tells your brain sleep is coming up,” Winter says. It's essentially a stage cue for melatonin—enter sleep, right on time.
Easy enough for the 80-year-old’s in the room. But for those of us who don’t have quite such defined schedules (although Paruthi and Ojile both say that’s the gold standard), Winter says even just the routine of hearing your fan can be helpful.
The only danger arises when you feel like you can’t get to sleep without it, Winter says. As helpful as those routines are, there’s also a flip side, when people can't sleep without going through rigid motions, Ojile says. But it’s unlikely for white noise to create dependence in itself—that’s probably some level of anxiety talking.
If your partner truly hates the sound, whether it's waves or a gentle whir, you can wean yourself off the app by setting a timer that shuts it off after a certain amount of time. But if your sleepmate also likes the sound of the rainforest at night? There's no harm in pressing play nightly.
The Takeaway
Anti-noise can create a helpful blankness for people who love it, but there’s nothing in the sound itself that will enhance your sleep. For others, it’s the same as going to sleep in a totally quiet room. More essential to sleeping like a baby is having a standard nightly wind-down routine to let your body know it’s time for some shut-eye.
Resource: greatist.com
Wednesday, August 24, 2016
Sleep Better Thanks to This New iPhone Feature
As much as we love the nightly ritual of hitting the hay with our smartphones, scientists warn that all that screen time (and blue light exposure) before bed can make us lose an hour of sleep per night. Apple is finally doing something about it.
The newest update for mobile and tablet devices (iOS 9.3) includes an optional mode called Night Shift. Once enabled, it gradually removes blue light after sunset by shifting to warmer colors. (Our eyes expect to see red light as it gets darker, so seeing cooler light at night disrupts our sleep, according to the American Medical Association.) Night Shift uses your device's clock and location to detect when the sun is setting. By the time you wake up in the morning, your phone or tablet will switch back to emitting those bright blue rays.
Resource: greatist.com
The newest update for mobile and tablet devices (iOS 9.3) includes an optional mode called Night Shift. Once enabled, it gradually removes blue light after sunset by shifting to warmer colors. (Our eyes expect to see red light as it gets darker, so seeing cooler light at night disrupts our sleep, according to the American Medical Association.) Night Shift uses your device's clock and location to detect when the sun is setting. By the time you wake up in the morning, your phone or tablet will switch back to emitting those bright blue rays.
Resource: greatist.com
Tuesday, August 23, 2016
Can't Focus? Maybe You Should Take a Nap
Good news for people who can't focus at work (a.k.a. everyone). The key to being more productive may be as simple as taking a nap. Asthis video from The Science of Us explains, we shouldn't be working for more than 90 minutes at a time. (This is basically your ticket to go check Facebook and not feel bad about it.) And taking hour-long naps in the middle of the day made people in one study less frustrated and impulsive. Check out the video for more science-backed reasons why a midday snooze can help you crush your next project.
Resource: greatist.com
3 Things You Can Do Tonight to Fall Asleep Fast
For insomniacs—or even those who have occasional trouble catching some shut-eye—sleeping pills are a godsend. That is, until you wake up the next morning with that slightly hungover and groggy feeling. That’s why we prefer to go the natural route, when possible. This video from Vox has three super simple, science-backed ways to fall asleep fast that won't require popping an Ambien. Press play for the tips—just make sure to do it more than an hour before bed, so that screen time doesn’t mess with your zzzs.
Resource: greatist.com
Monday, August 22, 2016
See What Happens to Your Body on No Sleep
We’ve all had nights where no matter what we try—counting back from 100, meditating, drinking tea—we just can’t fall asleep. The next day we feel like a zombie shuffling through dense fog. This video from BuzzFeed details exactly what's happening to your body when you don’t catch any zzzs. One sleepless night impairs movement and focus the same as when you’re drunk. Missing two consecutive nights messes with your speech, so you start to stumble on words and forget what you were talking about.
Resource: greatist.com
The States Where People Get the Most (and Least) Sleep
New York may be the city that never sleeps, but at the state level, Hawaiians get the least amount of shut-eye. (South Dakotans sleep the most for those keeping track at home.) This data comes from a recent CDC report, which found one in three Americans isn’t getting the recommended seven hours of sleep per night. In Hawaii, it’s nearly one in two.
The data looks at the percentage of people in each state that clock seven hours of zzzs, so we don’t know how many hours of shut-eye Californians or Floridians get on average. To see where your state falls in the rankings, check out the graphic below—the darker, the more sleep. And click the button below to see the listing from one to 50.
Resource: greatist.com
The data looks at the percentage of people in each state that clock seven hours of zzzs, so we don’t know how many hours of shut-eye Californians or Floridians get on average. To see where your state falls in the rankings, check out the graphic below—the darker, the more sleep. And click the button below to see the listing from one to 50.
Resource: greatist.com
8 Things You Need to Stop Believing About Sleep
We’re supposed to spend one third of our lives catching zzzs, so we’ve had enough experience at this point to call ourselves bona fide experts. But some of our most basic assumptions—REM sleep is the most important; if you're waking up in the middle of the night, you're not sleeping well; you shouldn't sleep with the TV on—aren't exactly true. We asked the real sleep experts to pull back the curtain on our biggest misconceptions. Get their take below.
1. You can get by on less than seven hours per night.
“Some rare people truly can, but the overwhelming majority need the proper seven to eight hours that we recommend. The initial consequences may be subtle, such as slightly delayed reaction time, increased irritability, or craving more junk food. Long term, the consequences of lack of sleep can be higher blood pressure and increased risk of cardiovascular disease and diabetes.” — Daniel Barone, M.D., sleep medicine specialist at New York-Presbyterian
2. Waking up in the middle of the night means you’re not sleeping well.
“The truth is that we go through stages and cycles of sleep throughout the night, and it's normal to wake up (briefly) between cycles. If you feel relatively rested during the day, waking up to roll over a few times a night is probably not a reason to worry.” — Haley Byers, Ph.D., board-certified specialist in behavioral sleep medicine
3. You get sleepy when you’re bored.
“Boredom unmasks existing sleep deprivation but does not make you sleepy on its own.” — Rafael Pelayo, M.D., clinical professor of psychiatry and behavioral sciences at Stanford Center for Sleep Sciences and Medicine
4. Sleeping with the TV on is a big no-no.
“I personally have the TV on every night as I fall asleep. I’m probably the only sleep doctor in the universe who will say that it's OK for a few reasons. Number one is that most TVs have sleep timers, so they will turn off in the middle of the night, and number two is that the blue light emitted by the TV is extremely limited. Television is often used as a distraction, and we want to do something that’s calming, relaxing, and distracting as we prepare to go to sleep.” — Michael Breus, Ph.D., board-certified sleep specialist and author of Good Night
5. High achievers don't need to sleep a lot.
“Sleep is for everyone. Is crucial for optimal performance and physical and mental health. High achievers appear to need less sleep, but so far this is limited to anecdotal evidence. In fact, scientific investigations have shown that in children and adolescents, more sleep is associated with better school performance.” — June Chi-Yan Lo, Ph.D., research fellow in the Centre for Cognitive Neuroscience at Duke Medical School
6. The brain rests while you sleep.
“Sleep is not only important for the brain but also for the body. A recent study showed that fat cells taken from the abdominal area respond differently to insulin following a period of sleep loss, suggesting that sleep may be an important regulator of energy metabolism in peripheral tissues. Plus, there are stages during sleep when the brain is quite active—as active as it is during waking hours.” — Erin Hanlon, Ph.D., research associate in endocrinology at the University of Chicago
7. REM sleep is the deepest and most important phase.
“This is not true. Slow wave sleep is by far the deepest stage. This is considered to be restorative sleep. It is also the stage of sleep in which most of your growth hormone is secreted—it is secreted in bursts throughout the day, but there is a very large release about an hour after sleep onset during SWS.” — Kimberly Fenn, Ph.D., associate professor of psychology at Michigan State University
8. All sleep is created equal.
“Overweight people who snore, for example, may not even realize that their sleep is very disturbed. They may think they get enough sleep and don't understand why they feel tired during the day. The same applies to alcohol: It can help you get to sleep, but the normal pattern of sleep will be disturbed, and you may not get enough deep sleep. So your time in bed may be OK, but sleep duration is not.” — Simon Archer, Ph.D, head of the department of biochemical sciences at the University of Surrey
Resource: greatist.com
1. You can get by on less than seven hours per night.
“Some rare people truly can, but the overwhelming majority need the proper seven to eight hours that we recommend. The initial consequences may be subtle, such as slightly delayed reaction time, increased irritability, or craving more junk food. Long term, the consequences of lack of sleep can be higher blood pressure and increased risk of cardiovascular disease and diabetes.” — Daniel Barone, M.D., sleep medicine specialist at New York-Presbyterian
2. Waking up in the middle of the night means you’re not sleeping well.
“The truth is that we go through stages and cycles of sleep throughout the night, and it's normal to wake up (briefly) between cycles. If you feel relatively rested during the day, waking up to roll over a few times a night is probably not a reason to worry.” — Haley Byers, Ph.D., board-certified specialist in behavioral sleep medicine
3. You get sleepy when you’re bored.
“Boredom unmasks existing sleep deprivation but does not make you sleepy on its own.” — Rafael Pelayo, M.D., clinical professor of psychiatry and behavioral sciences at Stanford Center for Sleep Sciences and Medicine
4. Sleeping with the TV on is a big no-no.
“I personally have the TV on every night as I fall asleep. I’m probably the only sleep doctor in the universe who will say that it's OK for a few reasons. Number one is that most TVs have sleep timers, so they will turn off in the middle of the night, and number two is that the blue light emitted by the TV is extremely limited. Television is often used as a distraction, and we want to do something that’s calming, relaxing, and distracting as we prepare to go to sleep.” — Michael Breus, Ph.D., board-certified sleep specialist and author of Good Night
5. High achievers don't need to sleep a lot.
“Sleep is for everyone. Is crucial for optimal performance and physical and mental health. High achievers appear to need less sleep, but so far this is limited to anecdotal evidence. In fact, scientific investigations have shown that in children and adolescents, more sleep is associated with better school performance.” — June Chi-Yan Lo, Ph.D., research fellow in the Centre for Cognitive Neuroscience at Duke Medical School
6. The brain rests while you sleep.
“Sleep is not only important for the brain but also for the body. A recent study showed that fat cells taken from the abdominal area respond differently to insulin following a period of sleep loss, suggesting that sleep may be an important regulator of energy metabolism in peripheral tissues. Plus, there are stages during sleep when the brain is quite active—as active as it is during waking hours.” — Erin Hanlon, Ph.D., research associate in endocrinology at the University of Chicago
7. REM sleep is the deepest and most important phase.
“This is not true. Slow wave sleep is by far the deepest stage. This is considered to be restorative sleep. It is also the stage of sleep in which most of your growth hormone is secreted—it is secreted in bursts throughout the day, but there is a very large release about an hour after sleep onset during SWS.” — Kimberly Fenn, Ph.D., associate professor of psychology at Michigan State University
8. All sleep is created equal.
“Overweight people who snore, for example, may not even realize that their sleep is very disturbed. They may think they get enough sleep and don't understand why they feel tired during the day. The same applies to alcohol: It can help you get to sleep, but the normal pattern of sleep will be disturbed, and you may not get enough deep sleep. So your time in bed may be OK, but sleep duration is not.” — Simon Archer, Ph.D, head of the department of biochemical sciences at the University of Surrey
Resource: greatist.com
Sunday, August 21, 2016
How Daylight Saving Time Actually Affects You
The start of Daylight Saving Time is just on the horizon, along with our annual panic over which clocks switch automatically and which are manual (how much do you know, microwave?). But beyond that low-level stress, it turns out Daylight Saving Time can impact our health in both positive and negative ways.
Falling Back
The extra hour of sleep we get when Daylight Saving Time ends in the fall is a major boon for our chronically sleep-deprived society, says Wayne Andersen, M.D., co-founder and medical director of Take Shape For Life.
But it's only great if you can actually sleep that extra hour. Those of us with less-than-stellar sleep habits (like taking long late-afternoon naps or scrolling through Instagram in bed) won't reap the same benefits, says Teofilo L. Lee-Chiong, Jr., M.D., a sleep expert and professor of medicine at the University of Denver. "In fact, many people don’t—or can’t—take advantage of the extra hour due to the body’s circadian clock, and may wake up earlier than usual," Lee-Chiong says.
If you're one of those people, you can blame the suprachiasmatic nucleus (SCN), which acts as our central clock and regulates our body temperature, digestion, hormone release, and sleep-wake cycles. The SCN is programmed to work around daylight, so when we try and artificially override it, we're not always successful.
Falling back also coincides with winter's shorter days, which can lead to an uptick in the number of people who suffer from seasonal affective disorder (SAD), Andersen says. "Research has shown that people with SAD feel better after exposure to bright light and greatly benefit from sunlight in the morning," Lee-Chiong says. "So during the fall and winter months, when we get less exposure to sunlight, it can be helpful for people with SAD to counteract the effects of lost sunlight with bright artificial light therapy."
Springing Forward
We're big fans of sleep (us and the rest of the world), so we've always struggled to see the benefits of losing an hour in early March. But the added sunlight does have its perks. "If there are more daylight hours, people are more likely to be out and moving around more, so their fitness levels may actually be enhanced," Andersen says.
The switch, however, comes at a cost. Studies have shown that losing an hour of sleep makes people tired and stressed out, which leads to a 24 percent increase in the number of heart attacks the Monday after Daylight Savings Time starts. And with more tired people, there are more car accidents on the road and decreased concentration and productivity at the office—a phenomeon aptly named "cyberloafing."
The Takeaway
As with most things, Daylight Saving Time comes with benefits and drawbacks. Falling back can mean an extra hour of blissful sleep—if you can actually get the shut-eye. But it also means saying hello to darkness, our old friend, which can cut down our Vitamin D levels and usher in the season of SAD.
Come spring, losing an hour is hard on everyone. With one less hour of sleep, your body has less time to deal with stress and all of its implications. But with more daylight hours comes more time for physical activity and its health benefits (again, if you take advantage of it).
In general, it's not easy to hit reset on your circadian rhythm—or your microwave (but that's slightly less important).
Resource:greatist.com
Falling Back
The extra hour of sleep we get when Daylight Saving Time ends in the fall is a major boon for our chronically sleep-deprived society, says Wayne Andersen, M.D., co-founder and medical director of Take Shape For Life.
But it's only great if you can actually sleep that extra hour. Those of us with less-than-stellar sleep habits (like taking long late-afternoon naps or scrolling through Instagram in bed) won't reap the same benefits, says Teofilo L. Lee-Chiong, Jr., M.D., a sleep expert and professor of medicine at the University of Denver. "In fact, many people don’t—or can’t—take advantage of the extra hour due to the body’s circadian clock, and may wake up earlier than usual," Lee-Chiong says.
If you're one of those people, you can blame the suprachiasmatic nucleus (SCN), which acts as our central clock and regulates our body temperature, digestion, hormone release, and sleep-wake cycles. The SCN is programmed to work around daylight, so when we try and artificially override it, we're not always successful.
Falling back also coincides with winter's shorter days, which can lead to an uptick in the number of people who suffer from seasonal affective disorder (SAD), Andersen says. "Research has shown that people with SAD feel better after exposure to bright light and greatly benefit from sunlight in the morning," Lee-Chiong says. "So during the fall and winter months, when we get less exposure to sunlight, it can be helpful for people with SAD to counteract the effects of lost sunlight with bright artificial light therapy."
Springing Forward
We're big fans of sleep (us and the rest of the world), so we've always struggled to see the benefits of losing an hour in early March. But the added sunlight does have its perks. "If there are more daylight hours, people are more likely to be out and moving around more, so their fitness levels may actually be enhanced," Andersen says.
The switch, however, comes at a cost. Studies have shown that losing an hour of sleep makes people tired and stressed out, which leads to a 24 percent increase in the number of heart attacks the Monday after Daylight Savings Time starts. And with more tired people, there are more car accidents on the road and decreased concentration and productivity at the office—a phenomeon aptly named "cyberloafing."
The Takeaway
As with most things, Daylight Saving Time comes with benefits and drawbacks. Falling back can mean an extra hour of blissful sleep—if you can actually get the shut-eye. But it also means saying hello to darkness, our old friend, which can cut down our Vitamin D levels and usher in the season of SAD.
Come spring, losing an hour is hard on everyone. With one less hour of sleep, your body has less time to deal with stress and all of its implications. But with more daylight hours comes more time for physical activity and its health benefits (again, if you take advantage of it).
In general, it's not easy to hit reset on your circadian rhythm—or your microwave (but that's slightly less important).
Resource:greatist.com
7 Ways to Get Through the Day on Little to No Sleep
As a certified holistic chef, it’s humbling to admit that one major aspect of health continues to elude me: sleep. I've battled insomnia for the last 10 years, trying every Western, Eastern, prescription, OTC, and home remedy imaginable. Some work for spats of time, but ultimately, I’ve accepted that my sleep is consistently inconsistent.
I’ve also become fed up with the innumerable articles, books, and expert opinions about the importance of sleep. The people who benefit from this barrage of literature are those who can sleep well but just don’t make or have the time. For us insomniacs, it’s all just salt in the wound. Trust me, no one understands the importance of sleep better than an insomniac.
That's why I’ve decided to approach my sleep struggles with a new tactic. Instead of spending precious energy on fixing my sleep during the night, I’ve turned my attention to the best ways to manage my sleeplessness in the morning.
Through research and ample personal experience, I’ve gathered countless tips for optimizing productivity and happiness when I’m suffering from exhaustion. I certainly don’t advocate skipping your zzzs if you can help it, but I've also learned that poor sleep doesn’t need to ruin your life.
Following these suggestions won’t make your fatigue disappear completely, but it can seriously combat the damage and help you get through your day.
1. Veto coffee.
Don't shoot the messenger. Coffee has the tendency to jack up our stress hormones, which exacerbates the less-than-ideal condition of exhaustion. Plus, coffee can suppress appetite, encouraging you to rely on its "fake"form of energy instead of real nourishment from food.
If you're die-hard about having it, drink a small cup paired with a healthy fat or protein. Adding a little almond or coconut milk can also mitigate some of the jittery effects.
2. Make this refreshing concoction instead.
OK, this is technically something to do the night before, but I swear by it. In the evening, steep 2 cups of hot water with your favorite herbal tea, add the juice from one half of a lemon, and 1 to 2 drops stevia (optional). Refrigerate overnight, and this cooling, hydrating beverage will invigorate you in the a.m.
Caffeine isn't the only way to be energized. Check out the uplifting benefits of some of my favorite herbal teas:
Ginger's “zing” factor wakes up your senses.
Licorice has been shown to replenish the adrenals, which can increase energy.
Rosehip and gingko can also have a rejuvenating effect.
3. Blast your favorite upbeat music.
When you wake up, switch your phone off the airplane mode setting (that you should be using while you sleep!) and hit play on your favorite Spotify jam. When you’re feeling crummy, hearing a song you love can instantly boost your mood and put a reluctant smile on your face. It’s like getting tickled, but in your ears.
4. Take a shower and finish with 30 seconds of cold water.
If you can bear it, a short stint in a cold shower will get your blood flowing and increase your alertness. Bonus: Cold showers have also been shown to improve your tolerance to stress and boost circulation. And really, you can do anything for 30 seconds!
5. Eat within an hour of waking up.
When you’re wiped out, your body is automatically in a state of stress, pumping out cortisol and adrenaline to make up for a natural lack of energy. Waiting too long to eat is going to force those hormones to work even harder, and this is a one-way ticket to carb cravings, foul moods, and energy crashes all day long.
6. Make a blood sugar-friendly plate.
If you nail these guidelines when choosing your breakfast, you’ll have sustained energy to power your sleepy self through the morning.
Keep sugar content moderate to low, even the natural kind from fruit and honey.
Add healthy fats from foods such as avocados, coconut, or grass-fed butter.
Include protein from pastured eggs, organic nut butter, grass-fed lean meats, or quality protein powders.
Some ideas:
2 pastured eggs fried in grass-fed butter with a side of leftover veggies
Smoothie with 1/2 avocado, 1/2 frozen banana, handful of spinach, splash of vanilla extract, 2 to 3 drops stevia, 1/3 cup almond milk, 1/2 cup water
Apple sprinkled with cinnamon and dipped in almond butter
3 tablespoons chia seeds mixed with 1 cup light coconut milk, 1 teaspoon honey, and set overnight. Top with berries in the morning.
7. Fake it 'til you make it.
I know it can seem like an impossible task to put on makeup when you can barely stop yawning long enough to brush your teeth, but it’s worth it! Blow dry your hair, put on a blazer, spritz your favorite scent—whatever makes you feel fly. When I take the time to put myself together, looking the part (even if you don't feel like it) can help bolster flagging spirits.
Resource: -greatist.com
I’ve also become fed up with the innumerable articles, books, and expert opinions about the importance of sleep. The people who benefit from this barrage of literature are those who can sleep well but just don’t make or have the time. For us insomniacs, it’s all just salt in the wound. Trust me, no one understands the importance of sleep better than an insomniac.
That's why I’ve decided to approach my sleep struggles with a new tactic. Instead of spending precious energy on fixing my sleep during the night, I’ve turned my attention to the best ways to manage my sleeplessness in the morning.
Through research and ample personal experience, I’ve gathered countless tips for optimizing productivity and happiness when I’m suffering from exhaustion. I certainly don’t advocate skipping your zzzs if you can help it, but I've also learned that poor sleep doesn’t need to ruin your life.
Following these suggestions won’t make your fatigue disappear completely, but it can seriously combat the damage and help you get through your day.
1. Veto coffee.
Don't shoot the messenger. Coffee has the tendency to jack up our stress hormones, which exacerbates the less-than-ideal condition of exhaustion. Plus, coffee can suppress appetite, encouraging you to rely on its "fake"form of energy instead of real nourishment from food.
If you're die-hard about having it, drink a small cup paired with a healthy fat or protein. Adding a little almond or coconut milk can also mitigate some of the jittery effects.
2. Make this refreshing concoction instead.
OK, this is technically something to do the night before, but I swear by it. In the evening, steep 2 cups of hot water with your favorite herbal tea, add the juice from one half of a lemon, and 1 to 2 drops stevia (optional). Refrigerate overnight, and this cooling, hydrating beverage will invigorate you in the a.m.
Caffeine isn't the only way to be energized. Check out the uplifting benefits of some of my favorite herbal teas:
Ginger's “zing” factor wakes up your senses.
Licorice has been shown to replenish the adrenals, which can increase energy.
Rosehip and gingko can also have a rejuvenating effect.
3. Blast your favorite upbeat music.
When you wake up, switch your phone off the airplane mode setting (that you should be using while you sleep!) and hit play on your favorite Spotify jam. When you’re feeling crummy, hearing a song you love can instantly boost your mood and put a reluctant smile on your face. It’s like getting tickled, but in your ears.
4. Take a shower and finish with 30 seconds of cold water.
If you can bear it, a short stint in a cold shower will get your blood flowing and increase your alertness. Bonus: Cold showers have also been shown to improve your tolerance to stress and boost circulation. And really, you can do anything for 30 seconds!
5. Eat within an hour of waking up.
When you’re wiped out, your body is automatically in a state of stress, pumping out cortisol and adrenaline to make up for a natural lack of energy. Waiting too long to eat is going to force those hormones to work even harder, and this is a one-way ticket to carb cravings, foul moods, and energy crashes all day long.
6. Make a blood sugar-friendly plate.
If you nail these guidelines when choosing your breakfast, you’ll have sustained energy to power your sleepy self through the morning.
Keep sugar content moderate to low, even the natural kind from fruit and honey.
Add healthy fats from foods such as avocados, coconut, or grass-fed butter.
Include protein from pastured eggs, organic nut butter, grass-fed lean meats, or quality protein powders.
Some ideas:
2 pastured eggs fried in grass-fed butter with a side of leftover veggies
Smoothie with 1/2 avocado, 1/2 frozen banana, handful of spinach, splash of vanilla extract, 2 to 3 drops stevia, 1/3 cup almond milk, 1/2 cup water
Apple sprinkled with cinnamon and dipped in almond butter
3 tablespoons chia seeds mixed with 1 cup light coconut milk, 1 teaspoon honey, and set overnight. Top with berries in the morning.
7. Fake it 'til you make it.
I know it can seem like an impossible task to put on makeup when you can barely stop yawning long enough to brush your teeth, but it’s worth it! Blow dry your hair, put on a blazer, spritz your favorite scent—whatever makes you feel fly. When I take the time to put myself together, looking the part (even if you don't feel like it) can help bolster flagging spirits.
Resource: -greatist.com
What Causes Crusty Eyes in the Morning?
Eye boogers, crusties, sleep sand, the sleep in your eyes. No matter what you call it, everyone wakes up with that curious gunk in the corner of their eyes sometimes. And many of us have wondered why it shows up after catching some shut-eye. This video from SciShow has your answer: Eye boogers develop as debris (mostly dust and dead skin cells) mix with the mucus and oil that form the tear film on top of your eye. Blinking usually bats this gunk away, but sleep means less blinking and more buildup in the corner of your eyes.
Resource: greatist.com
I Tried to Be a Morning Person for 30 Days. Here's What Worked
If you spend any time online, you'll inevitably come across an article (or 15) spelling out steps to reach the near-mythical status of becoming a morning person.
It all sounds so simple: Stop hitting snooze. Set a positive intention for the day. Open the drapes and let the sunlight stream in. Easy enough, right?
For me, not so much. I’m not a morning person and never have been. I could sleep until noon in college. Class at 8 a.m.? No chance. Now I’m fortunate to work in an industry where work doesn’t really begin until 9 or 10 a.m., so I usually wake up around 8 a.m. (save for the rare morning workout).
Still, the idea of becoming an early bird has always intrigued me. As I attempted to fit more into my days—work, a social life, exercise, and some necessary alone time—I realized there was only one way to keep up with all my obligations without losing my mind: wake up earlier. Plus, research shows morning people tend to be happier and more agreeable.
One month ago I set a goal to wake up at 6:30 a.m. every weekday (I let myself sleep utill 8 a.m. on weekends). I did my research, read countless articles, and sourced advice from early-bird friends. Here are the tips that worked—and the ones that didn't.
1. Make a schedule.
I know what you’re thinking, because I thought the same thing: “I can’t possibly get up earlier because I have zero willpower.” But it turns out morning people aren’t using willpower to rise and shine; they’re using habits.
“Habits eliminate the need for self-control,” writes Gretchen Rubin in her book Better Than Before. “Habits make change possible by freeing us from decision-making.”
In other words, early risers don't think about getting up—they just do it. A friend echoed this idea when I asked him how the hell he woke up at 4:30 a.m. to work out. "It's not a question; I just do it," he told me.
To help establish this new habit, I followed the advice of Jeff Sanders, a productivity coach and author of The 5 A.M. Miracle: Dominate Your Day Before Breakfast. He suggests creating a nightly schedule. After all, “the most effective way to wake up early is to go to bed early,” Sanders says.
Sanders's "stop time" is 8 p.m., when he turns off all technology (to avoid melatonin-suppressing blue light) and starts preparing for bed. Since I wasn't trying to wake up at 5 a.m. (!), I designated 9:30 p.m as mine. I entered my new routine into my calendar and set alerts on my phone to pop up at each increment. (Another tip from productivity pros? If it's on the calendar, it happens.)
9:30 p.m.: Start getting ready for bed.
10 p.m.: Get in bed.
10-10:30 p.m.: Read! (Something I'd never made time to do—a nice benefit of going to sleep early.)
10:30 p.m.: Turn lights off.
6:30 a.m.: Wake up after eight hours of sleep!
The Verdict: Giving myself a bedtime was surprisingly tough. (I don't think I've had one since age 10, and man, did I hate it back then.) That said, I really liked following a schedule. The alerts helped me remember to get ready for bed when I'd otherwise continue watching TV or messing around online.
However I'm a 27 year old living in New York City, so a few nights per week I'd still be out at drinks or dinner with friends at 9:30 p.m. and simply ignored the alerts. Other nights I couldn't fall asleep at 10:30 p.m., so I'd just keep reading or break the no-screen rule and scroll through Instagram. In these cases, I let myself sleep in the next morning.
This is OK. Life happens. Plus, much of the advice suggests making the shift gradually. So after one week, I moved my bedtime back to 11 p.m. and my wake-up time to 7 a.m. See ya one day, 6:30 a.m.
2. Wake up to natural sunlight.
Most morning-person articles stress how important it is to have natural sunlight. But I live in a small studio apartment with a windowless nook for sleeping. I know this sounds cozy, and it is—until you want to wake up (there’s basically zero morning light). To solve this problem, I tried the Philips Wake-Up Light, which claims to mimic a natural sunrise and gradually wake you up in a natural, refreshing way.
The Verdict: I wish I could say this worked, but the light from this lamp looked weird and artificial. And for some reason, it was accompanied by the sound of squawking seagulls. I couldn't figure out how to turn off the sound, so I just unplugged the whole thing. Hopefully one day I'll simply be able to open my blinds.
3. Stop hitting snooze.
I know, it’s basically un-American to not hit snooze. (One survey found more than half of us do it every day.) But hitting snooze to get more sleep actually has the opposite effect: It makes you groggier by interrupting your body’s natural sleep cycles. Plus, it’s just not a great way to start your day: “Snoozing inadvertently becomes a reactive choice, which leads to further reactivity,” Sanders says. “When you begin the day reacting to your environment instead of proactively shaping it, you find yourself on the defensive.”
I also read you should choose a pleasant alarm noise—something soothing or fun, not a blaring beep. So I programmed my alarm to play Taylor Swift’s "Blank Space" every morning at 7 a.m. (yes, for me that's fun).
The Verdict: Swearing off the snooze button was hard, and even though I really enjoyed waking up to T. Swift singing about Starbucks lovers, most mornings I'd still hit snooze once or twice. What did help: placing my phone farther away on a bookshelf at the end of my bed. If I had to get out of bed to turn off my alarm, I was more likely to actually stay up.
4. Work out first thing.
One productivity guru suggests doing the one thing you dread most right after you wake up. That’s because research shows willpower is strongest in the early a.m., then steadily depletes over the course of a day. This manifests itself in that “ugh, it’s 6 p.m., and I don’t feel like going to the gym” feeling.
I aimed to exercise at least four mornings per week. I like to keep my evenings open for working, relaxing, or seeing friends, and I knew how much better and more accomplished I'd feel after getting my workout out of the way.
The Verdict: No. Just no. Forcing myself to go to the gym for a grueling workout right after waking up didn't make it any easier. But a 30-minute home workout was a lot more doable. (I did this video a few mornings and felt awesome—and sweaty—after.) I also learned that I really like having about 30 minutes before exercising to get my mind and body right—have a cup of coffee, wander around my apartment, even check my email.
After a couple weeks of at-home workouts, I was even able to catch a 7:30 a.m. class at my gym. Definitely beats rushing out the door five minutes after I wake up.
5. Do something positive and productive.
Getting out of bed on the right foot can impact your mood for the entire day, research shows. That's why experts suggest planning a healthy and positive activity. For some, this may be a workout, but I liked other simpler suggestions: meditating, writing down three things I'm grateful for, reading an uplifting article, or listening to an inspirational podcast. It could even be something as simple as enjoying a delicious cup of coffee or breakfast.
The Verdict: This actually worked! I started by simply spending some time thinking positively about what I had to look forward to that day—finishing a project at work, a fun workout class, or date night.
After one week, I spent 15 or 30 minutes per morning reading a chapter of a self-help book; playing some uplifting music while cleaning my apartment; or, if I worked out, listening to a Tim Ferriss podcast on the way to work. Looking forward to these things helped boost my mood on mornings I was dragging. A few times I even stopped by a coffee shop before work to read and savor a latte. A great cup of coffee + a great book = a great way to start the day.
Something else that worked? Having something to look forward to in the evening. If I had an obligation that prevented me from working out after work—dinner with a friend, happy hour with coworkers, a concert—that became far and away the biggest incentive to get up and get things done in the morning.
The Takeaway
Becoming a morning person was a lot tougher than I thought it would be. I am definitely not there yet, and I'd say I've stuck to my plan maybe three or four nights per week (max).
But I’m OK with that. Studies suggest that only around 18 percent of people are truly "morning types," while 27 percent are "evening types." The majority of us fall somewhere in between.
The trick to becoming a morning person, it seems, isn't so much about finding the right alarm clock or filling your bedroom with natural light and birdsong, but it's simply going to sleep earlier. Which isn't always so easy to do.
After my monthlong experiment, I feel like I know what helps me the most: following a bedtime routine, placing my T. Swift alarm farther from my bed, and doing something positive with my extra time in the morning. Fun evening plans are also always a good incentive. For the most part, though, I am totally accepting that I’m neither a lark nor an owl but happily right in between.
Resource: greatist.com
It all sounds so simple: Stop hitting snooze. Set a positive intention for the day. Open the drapes and let the sunlight stream in. Easy enough, right?
For me, not so much. I’m not a morning person and never have been. I could sleep until noon in college. Class at 8 a.m.? No chance. Now I’m fortunate to work in an industry where work doesn’t really begin until 9 or 10 a.m., so I usually wake up around 8 a.m. (save for the rare morning workout).
Still, the idea of becoming an early bird has always intrigued me. As I attempted to fit more into my days—work, a social life, exercise, and some necessary alone time—I realized there was only one way to keep up with all my obligations without losing my mind: wake up earlier. Plus, research shows morning people tend to be happier and more agreeable.
One month ago I set a goal to wake up at 6:30 a.m. every weekday (I let myself sleep utill 8 a.m. on weekends). I did my research, read countless articles, and sourced advice from early-bird friends. Here are the tips that worked—and the ones that didn't.
1. Make a schedule.
I know what you’re thinking, because I thought the same thing: “I can’t possibly get up earlier because I have zero willpower.” But it turns out morning people aren’t using willpower to rise and shine; they’re using habits.
“Habits eliminate the need for self-control,” writes Gretchen Rubin in her book Better Than Before. “Habits make change possible by freeing us from decision-making.”
In other words, early risers don't think about getting up—they just do it. A friend echoed this idea when I asked him how the hell he woke up at 4:30 a.m. to work out. "It's not a question; I just do it," he told me.
To help establish this new habit, I followed the advice of Jeff Sanders, a productivity coach and author of The 5 A.M. Miracle: Dominate Your Day Before Breakfast. He suggests creating a nightly schedule. After all, “the most effective way to wake up early is to go to bed early,” Sanders says.
Sanders's "stop time" is 8 p.m., when he turns off all technology (to avoid melatonin-suppressing blue light) and starts preparing for bed. Since I wasn't trying to wake up at 5 a.m. (!), I designated 9:30 p.m as mine. I entered my new routine into my calendar and set alerts on my phone to pop up at each increment. (Another tip from productivity pros? If it's on the calendar, it happens.)
9:30 p.m.: Start getting ready for bed.
10 p.m.: Get in bed.
10-10:30 p.m.: Read! (Something I'd never made time to do—a nice benefit of going to sleep early.)
10:30 p.m.: Turn lights off.
6:30 a.m.: Wake up after eight hours of sleep!
The Verdict: Giving myself a bedtime was surprisingly tough. (I don't think I've had one since age 10, and man, did I hate it back then.) That said, I really liked following a schedule. The alerts helped me remember to get ready for bed when I'd otherwise continue watching TV or messing around online.
However I'm a 27 year old living in New York City, so a few nights per week I'd still be out at drinks or dinner with friends at 9:30 p.m. and simply ignored the alerts. Other nights I couldn't fall asleep at 10:30 p.m., so I'd just keep reading or break the no-screen rule and scroll through Instagram. In these cases, I let myself sleep in the next morning.
This is OK. Life happens. Plus, much of the advice suggests making the shift gradually. So after one week, I moved my bedtime back to 11 p.m. and my wake-up time to 7 a.m. See ya one day, 6:30 a.m.
2. Wake up to natural sunlight.
Most morning-person articles stress how important it is to have natural sunlight. But I live in a small studio apartment with a windowless nook for sleeping. I know this sounds cozy, and it is—until you want to wake up (there’s basically zero morning light). To solve this problem, I tried the Philips Wake-Up Light, which claims to mimic a natural sunrise and gradually wake you up in a natural, refreshing way.
The Verdict: I wish I could say this worked, but the light from this lamp looked weird and artificial. And for some reason, it was accompanied by the sound of squawking seagulls. I couldn't figure out how to turn off the sound, so I just unplugged the whole thing. Hopefully one day I'll simply be able to open my blinds.
3. Stop hitting snooze.
I know, it’s basically un-American to not hit snooze. (One survey found more than half of us do it every day.) But hitting snooze to get more sleep actually has the opposite effect: It makes you groggier by interrupting your body’s natural sleep cycles. Plus, it’s just not a great way to start your day: “Snoozing inadvertently becomes a reactive choice, which leads to further reactivity,” Sanders says. “When you begin the day reacting to your environment instead of proactively shaping it, you find yourself on the defensive.”
I also read you should choose a pleasant alarm noise—something soothing or fun, not a blaring beep. So I programmed my alarm to play Taylor Swift’s "Blank Space" every morning at 7 a.m. (yes, for me that's fun).
The Verdict: Swearing off the snooze button was hard, and even though I really enjoyed waking up to T. Swift singing about Starbucks lovers, most mornings I'd still hit snooze once or twice. What did help: placing my phone farther away on a bookshelf at the end of my bed. If I had to get out of bed to turn off my alarm, I was more likely to actually stay up.
4. Work out first thing.
One productivity guru suggests doing the one thing you dread most right after you wake up. That’s because research shows willpower is strongest in the early a.m., then steadily depletes over the course of a day. This manifests itself in that “ugh, it’s 6 p.m., and I don’t feel like going to the gym” feeling.
I aimed to exercise at least four mornings per week. I like to keep my evenings open for working, relaxing, or seeing friends, and I knew how much better and more accomplished I'd feel after getting my workout out of the way.
The Verdict: No. Just no. Forcing myself to go to the gym for a grueling workout right after waking up didn't make it any easier. But a 30-minute home workout was a lot more doable. (I did this video a few mornings and felt awesome—and sweaty—after.) I also learned that I really like having about 30 minutes before exercising to get my mind and body right—have a cup of coffee, wander around my apartment, even check my email.
After a couple weeks of at-home workouts, I was even able to catch a 7:30 a.m. class at my gym. Definitely beats rushing out the door five minutes after I wake up.
5. Do something positive and productive.
Getting out of bed on the right foot can impact your mood for the entire day, research shows. That's why experts suggest planning a healthy and positive activity. For some, this may be a workout, but I liked other simpler suggestions: meditating, writing down three things I'm grateful for, reading an uplifting article, or listening to an inspirational podcast. It could even be something as simple as enjoying a delicious cup of coffee or breakfast.
The Verdict: This actually worked! I started by simply spending some time thinking positively about what I had to look forward to that day—finishing a project at work, a fun workout class, or date night.
After one week, I spent 15 or 30 minutes per morning reading a chapter of a self-help book; playing some uplifting music while cleaning my apartment; or, if I worked out, listening to a Tim Ferriss podcast on the way to work. Looking forward to these things helped boost my mood on mornings I was dragging. A few times I even stopped by a coffee shop before work to read and savor a latte. A great cup of coffee + a great book = a great way to start the day.
Something else that worked? Having something to look forward to in the evening. If I had an obligation that prevented me from working out after work—dinner with a friend, happy hour with coworkers, a concert—that became far and away the biggest incentive to get up and get things done in the morning.
The Takeaway
Becoming a morning person was a lot tougher than I thought it would be. I am definitely not there yet, and I'd say I've stuck to my plan maybe three or four nights per week (max).
But I’m OK with that. Studies suggest that only around 18 percent of people are truly "morning types," while 27 percent are "evening types." The majority of us fall somewhere in between.
The trick to becoming a morning person, it seems, isn't so much about finding the right alarm clock or filling your bedroom with natural light and birdsong, but it's simply going to sleep earlier. Which isn't always so easy to do.
After my monthlong experiment, I feel like I know what helps me the most: following a bedtime routine, placing my T. Swift alarm farther from my bed, and doing something positive with my extra time in the morning. Fun evening plans are also always a good incentive. For the most part, though, I am totally accepting that I’m neither a lark nor an owl but happily right in between.
Resource: greatist.com
Saturday, August 20, 2016
I'm Always Tired! Am I Pushing Myself Too Hard or Is Something Actually Wrong With Me?
Q: I’m a 25-year-old woman trying to balance kicking off my career, spending time with my boyfriend and friends, and staying healthy by making it to the gym. I get enough sleep, but I’m still constantly exhausted. How do I know if I'm always tired because I’m pushing myself too hard or if something is actually wrong with me?
A: Great question, and one I imagine just about every woman—regardless of age—has faced at one point or another.
I can certainly relate. Trying to juggle my roles as mom, wife, and entrepreneur is no easy feat and that nonstop schedule can definitely impact my energy levels. But even though I sometimes feel spent at the end of a busy day, the tired feeling I get nowadays is nothing compared to the crushing fatigue I experienced when I was living through serious hormonal turmoil.
Even though your daily to-dos might be different than mine, you’re balancing a lot and trying your best to do it all perfectly. But whether you realize it or not, the stress of a hectic schedule can and does impact your hormonal health, and that might explain your overwhelming exhaustion.
Extreme fatigue is no joke; it can cloud your judgment, put you on an emotional roller coaster, and have real physical repercussions. All of this can impact your endocrine system in a major way, and chugging venti soy mochas in an effort to combat the crazy-making tiredness only make matters worse.
Occasional sleepiness is perfectly normal, but if you think you’re flat-lining energy levels are a consequence of something deeper, you’ll need to understand how your lifestyle is affecting your body.
Is Adrenal Fatigue Draining Your Energy?
Maybe you’ve heard the phrase “adrenal fatigue” floating around for a while, but you’ve never considered how the diagnosis could apply to you. That’s the case for many of my clients, but once they learn more about the symptoms, they often see a connection to their exhausted conditions.
Adrenal fatigue is a collection of signs and symptoms—including, yes, fatigue—that indicates your adrenal glands aren’t working properly. Those tiny endocrine glands located above the kidneys can malfunction for a variety of reasons, including chronic stress and poor dietary choices. The initial signs can be subtle, but if you let the issue go, you’ll absolutely start to seriously feel the effects.
The adrenals are super important because they produce a crucial hormone called cortisol (lovingly known as the “stress hormone”). Cortisol mobilizes stored glucose from fat and provides the body with energy between meals.
In a perfect world, your first jolt of cortisol gets you out of bed around 6 a.m, another one powers you through your day around noon, a smaller one hits mid-afternoon, and a tiny one comes around dinner.
But if you’re chronically stressed at work, loading up on junk food, or swearing off the gym, you might inadvertently throw your cortisol production completely off. Initially these lifestyle stressors can cause the normal schedule to go in reverse: you’ll drag yourself out of bed because that natural cortisol surge won’t come when your alarm goes off, and you’ll be wide awake and wired at bedtime. This flip-flop is what’s known as stage-2 adrenal fatigue, and it’s what I experienced during the height of my hormonal imbalance.
If you don’t nip the issue in the bud, you might progress to stage 3, in which your body just quits making cortisol at all, leaving you simultaneously exhausted and anxious (and experiencing potential period problems). This is the point where so many women seek out help from their doctors and are prescribed a pill. But medication won’t solve the underlying issue. Here’s what will:
1. Skip the coffee and introduce the right foods and supplements.
It may seem like it’s working in the short-term, but caffeine is only exacerbating your symptoms. Starting your day with a protein-packed combo of eggs, avocado, and gluten-free toast will fuel your day and keep your blood sugar stable. Adding in supplements like ginkgo biloba and rhodiola can support your mental focus, and vitamins B12 and B5 can boost your energy.
2. Work out in a way that complements your hormones.
Exercise is important, but torturing yourself with a brutal boot camp workout when you’re already exhausted is the wrong approach. If you’re dealing with adrenal fatigue, the surge of workout-induced cortisol will worsen the problem, stressing your system further. Try syncing your workouts to your cycle, so that your fitness routine supports your adrenals. Here are some helpful examples.
3. Shift your priorities and focus on what truly matters.
If you can’t remember the last time you took a day off or did something good just for you, it’s time to step back and seriously reevaluate. Think about which parts of your life matter most, and how you can implement good self-care while continuing to invest in your relationship, career, and social life. (Not sure where to start? This article is incredibly helpful.)
4. Find a community that gives you unconditional support.
Adrenal fatigue can be incredibly isolating since it saps your energy and keeps you from engaging in the parts of your life that matter most. Seek out friends, family members, acquaintances, or skilled professionals who make you feel safe, supported, and understood.
Resource: greatist.com
A: Great question, and one I imagine just about every woman—regardless of age—has faced at one point or another.
I can certainly relate. Trying to juggle my roles as mom, wife, and entrepreneur is no easy feat and that nonstop schedule can definitely impact my energy levels. But even though I sometimes feel spent at the end of a busy day, the tired feeling I get nowadays is nothing compared to the crushing fatigue I experienced when I was living through serious hormonal turmoil.
Even though your daily to-dos might be different than mine, you’re balancing a lot and trying your best to do it all perfectly. But whether you realize it or not, the stress of a hectic schedule can and does impact your hormonal health, and that might explain your overwhelming exhaustion.
Extreme fatigue is no joke; it can cloud your judgment, put you on an emotional roller coaster, and have real physical repercussions. All of this can impact your endocrine system in a major way, and chugging venti soy mochas in an effort to combat the crazy-making tiredness only make matters worse.
Occasional sleepiness is perfectly normal, but if you think you’re flat-lining energy levels are a consequence of something deeper, you’ll need to understand how your lifestyle is affecting your body.
Is Adrenal Fatigue Draining Your Energy?
Maybe you’ve heard the phrase “adrenal fatigue” floating around for a while, but you’ve never considered how the diagnosis could apply to you. That’s the case for many of my clients, but once they learn more about the symptoms, they often see a connection to their exhausted conditions.
Adrenal fatigue is a collection of signs and symptoms—including, yes, fatigue—that indicates your adrenal glands aren’t working properly. Those tiny endocrine glands located above the kidneys can malfunction for a variety of reasons, including chronic stress and poor dietary choices. The initial signs can be subtle, but if you let the issue go, you’ll absolutely start to seriously feel the effects.
The adrenals are super important because they produce a crucial hormone called cortisol (lovingly known as the “stress hormone”). Cortisol mobilizes stored glucose from fat and provides the body with energy between meals.
In a perfect world, your first jolt of cortisol gets you out of bed around 6 a.m, another one powers you through your day around noon, a smaller one hits mid-afternoon, and a tiny one comes around dinner.
But if you’re chronically stressed at work, loading up on junk food, or swearing off the gym, you might inadvertently throw your cortisol production completely off. Initially these lifestyle stressors can cause the normal schedule to go in reverse: you’ll drag yourself out of bed because that natural cortisol surge won’t come when your alarm goes off, and you’ll be wide awake and wired at bedtime. This flip-flop is what’s known as stage-2 adrenal fatigue, and it’s what I experienced during the height of my hormonal imbalance.
If you don’t nip the issue in the bud, you might progress to stage 3, in which your body just quits making cortisol at all, leaving you simultaneously exhausted and anxious (and experiencing potential period problems). This is the point where so many women seek out help from their doctors and are prescribed a pill. But medication won’t solve the underlying issue. Here’s what will:
1. Skip the coffee and introduce the right foods and supplements.
It may seem like it’s working in the short-term, but caffeine is only exacerbating your symptoms. Starting your day with a protein-packed combo of eggs, avocado, and gluten-free toast will fuel your day and keep your blood sugar stable. Adding in supplements like ginkgo biloba and rhodiola can support your mental focus, and vitamins B12 and B5 can boost your energy.
2. Work out in a way that complements your hormones.
Exercise is important, but torturing yourself with a brutal boot camp workout when you’re already exhausted is the wrong approach. If you’re dealing with adrenal fatigue, the surge of workout-induced cortisol will worsen the problem, stressing your system further. Try syncing your workouts to your cycle, so that your fitness routine supports your adrenals. Here are some helpful examples.
3. Shift your priorities and focus on what truly matters.
If you can’t remember the last time you took a day off or did something good just for you, it’s time to step back and seriously reevaluate. Think about which parts of your life matter most, and how you can implement good self-care while continuing to invest in your relationship, career, and social life. (Not sure where to start? This article is incredibly helpful.)
4. Find a community that gives you unconditional support.
Adrenal fatigue can be incredibly isolating since it saps your energy and keeps you from engaging in the parts of your life that matter most. Seek out friends, family members, acquaintances, or skilled professionals who make you feel safe, supported, and understood.
Resource: greatist.com
6 Ways to Make Your Mornings Feel Less Hectic
If you don't start your day by joyously leaping out of bed for an early run followed by a long shower, leisurely breakfast, and hour-long meditation session, we feel you. But there are a few simple things you can add to your morning routine to make the a.m. feel less OMG how is it this late already?! These six tips will not only help your mornings feel less hectic—they'll also set a positive tone for your entire day.
1. Start the night before.
Have some sort of practice before you fall asleep,” says Kristi Ling, author of Operation Happiness. Ling suggests writing in a gratitude journal—we know it sounds silly, but it works!—or simply going over something positive from your day. “The idea is to do something uplifting and happy before you go to sleep.”
It’s also best to ditch your electronics 45 to 60 minutes before bed and prep for the day ahead instead. That could mean packing your bag, getting lunch ready, or laying out an outfit.
“I keep my robe at the foot of my bed, so when I sit up in the morning, it’s right there,” Ling says. You could also put a glass of water on your bedside table or set out your slippers. The idea is to do something that guarantees you start your day with a little act of self-love, Ling says.
2. Sweat some.
A little movement goes a long way. A morning workout can up your energy for the rest of the day and help you feel better about your work-life balance. Research even suggests you get a better workout (i.e., burn more fat and build more muscle) before a morning meal.
You're also way more likely to actually work out if you do it first thing, says productivity coach Jeff Sanders on his podcast, "The 5 AM Miracle." Just be sure to pick a workout you really enjoy—whether that's a psych-you-up HIIT routine or gentle yoga.
3. Stop multitasking.
News flash: We’re all terrible at multitasking. What’s more, constantly dividing your attention between multiple projects generally makes you feel more frenzied than if you simply focused on one thing at a time.
“Ask yourself, what are you doing in the morning that’s wasting time?” Ling says. If you spend 5 minutes scrolling through Instagram while haphazardly brushing your teeth, then have to rush out the door like your house is on fire, consider eliminating social media.
Along those same lines, try to avoid email for at least the first 15 to 30 minutes after you wake up. “When you check email right away, you’re filling your mind with other’s people’s goals or agendas," Ling says. Instead, use that time to focus on yourself.
4. Drink water and eat a solid breakfast.
Your new morning priorities: hydration and nutrition.
“We all wake up dehydrated, so the No. 1 thing I do is drink a big glass of water,” Ling says.
Likewise, Sanders describes water as "incredibly energizing" on his podcast. "It clears your mind and your body for doing great work all day long." If you think this sounds bogus, it's not. Studies have found that even mild dehydration can leave you feeling fatigued and moody.
And make time to grab a quick breakfast. Just be sure it's packed with protein and is low in sugar. That way you’ll avoid a midmorning crash and stay full until lunch.
5. Do something positive right away.
If you have a side hustle or passion project, work on that first thing. Not only will you feel more energized upon waking—because hey, you get to do something you love right away!—but it will also help start your day on a positive note.
Or try this: Send a nice text or email to a friend, coworker, or family member every morning.
“I call it electronic fairy dust,” Ling says. “It can be something very simple like, ‘I’m thinking of you,’ or ‘You’re doing great on this project.’”
6. Set your intention for the day.
We know: Your morning is already hectic, and here we are giving you one more to-do. But hear us out. Take one to two minutes and set an intention for your day (you can even do this while you’re still in bed). It can be broad or specific—anything from “show more gratitude” to “wow my boss at that 1 p.m. meeting."
“It’s just a quick practice, and it starts your day on the right foot,” Ling says.
If you'd rather be on autopilot, Sanders suggests writing down your intention, along with a plan for the following day, before you go to sleep. "You're going to be more likely to make that happen when you've got it on paper," he says.
Resource: greatist.com
1. Start the night before.
Have some sort of practice before you fall asleep,” says Kristi Ling, author of Operation Happiness. Ling suggests writing in a gratitude journal—we know it sounds silly, but it works!—or simply going over something positive from your day. “The idea is to do something uplifting and happy before you go to sleep.”
It’s also best to ditch your electronics 45 to 60 minutes before bed and prep for the day ahead instead. That could mean packing your bag, getting lunch ready, or laying out an outfit.
“I keep my robe at the foot of my bed, so when I sit up in the morning, it’s right there,” Ling says. You could also put a glass of water on your bedside table or set out your slippers. The idea is to do something that guarantees you start your day with a little act of self-love, Ling says.
2. Sweat some.
A little movement goes a long way. A morning workout can up your energy for the rest of the day and help you feel better about your work-life balance. Research even suggests you get a better workout (i.e., burn more fat and build more muscle) before a morning meal.
You're also way more likely to actually work out if you do it first thing, says productivity coach Jeff Sanders on his podcast, "The 5 AM Miracle." Just be sure to pick a workout you really enjoy—whether that's a psych-you-up HIIT routine or gentle yoga.
3. Stop multitasking.
News flash: We’re all terrible at multitasking. What’s more, constantly dividing your attention between multiple projects generally makes you feel more frenzied than if you simply focused on one thing at a time.
“Ask yourself, what are you doing in the morning that’s wasting time?” Ling says. If you spend 5 minutes scrolling through Instagram while haphazardly brushing your teeth, then have to rush out the door like your house is on fire, consider eliminating social media.
Along those same lines, try to avoid email for at least the first 15 to 30 minutes after you wake up. “When you check email right away, you’re filling your mind with other’s people’s goals or agendas," Ling says. Instead, use that time to focus on yourself.
4. Drink water and eat a solid breakfast.
Your new morning priorities: hydration and nutrition.
“We all wake up dehydrated, so the No. 1 thing I do is drink a big glass of water,” Ling says.
Likewise, Sanders describes water as "incredibly energizing" on his podcast. "It clears your mind and your body for doing great work all day long." If you think this sounds bogus, it's not. Studies have found that even mild dehydration can leave you feeling fatigued and moody.
And make time to grab a quick breakfast. Just be sure it's packed with protein and is low in sugar. That way you’ll avoid a midmorning crash and stay full until lunch.
5. Do something positive right away.
If you have a side hustle or passion project, work on that first thing. Not only will you feel more energized upon waking—because hey, you get to do something you love right away!—but it will also help start your day on a positive note.
Or try this: Send a nice text or email to a friend, coworker, or family member every morning.
“I call it electronic fairy dust,” Ling says. “It can be something very simple like, ‘I’m thinking of you,’ or ‘You’re doing great on this project.’”
6. Set your intention for the day.
We know: Your morning is already hectic, and here we are giving you one more to-do. But hear us out. Take one to two minutes and set an intention for your day (you can even do this while you’re still in bed). It can be broad or specific—anything from “show more gratitude” to “wow my boss at that 1 p.m. meeting."
“It’s just a quick practice, and it starts your day on the right foot,” Ling says.
If you'd rather be on autopilot, Sanders suggests writing down your intention, along with a plan for the following day, before you go to sleep. "You're going to be more likely to make that happen when you've got it on paper," he says.
Resource: greatist.com
How to Stop Your Mind From Racing in the Middle of the Night
Are you gifted with the ability to doze off instantly every night, sleeping until the moment—or just before—your alarm goes off? No? Then you can probably relate to being woken up in the middle of the night by terrifying, irrational thoughts.
“Why didn’t Sarah respond to my email? Is she upset with me?”
“What if I have an illness I don’t know about?”
“Am I spending too much money on online shopping?”
“Did I act like a jerk at work?”
“Is my mom going to be OK?”
“What if I have an illness I don’t know about?”
“Am I spending too much money on online shopping?”
“Did I act like a jerk at work?”
“Is my mom going to be OK?”
his is a pretty precise example of my mental thought loop on nights I can’t sleep. And it’s exhausting—physically and mentally.
If you struggle with anxiety, insomnia, or a combination of the two—this will sound familiar. Lately, with multiple projects on my plate, I have been waking up around 2 a.m. and staying awake until around 5 a.m. It’s hell.
Fortunately, I've come up with some strategies to help me relax that don't involve reaching for my phone and firing up my tired mind with email and Instagram. These four tried-and-true tricks help me calm down and eventually drift back to sleep.
1. Acknowledge (most of) your worries are absurd.
There is nothing like the pitch-black silence of the middle of the night to make us see things in a totally irrational light. Nighttime doesn't offer the distractions that daytime does (such as other people, activity, and work), so our minds can easily go into overdrive unless we are careful. If your thought loop is anything like mine, you know that these thoughts simply don't arise any other time of day.
Our minds can easily go into overdrive unless we are careful.
The morning, on the other hand, brings a totally fresh perspective. When I wake up, sit up, and recall my overactive worries, I roll my eyes and shake my head at myself. I try to remember this eye roll and headshake during my next 2 a.m. panic attack.
2. Write it down.
If you come up with a million things to put on your to-do list or anything constructive (one benefit of early-morning silence is those random lightbulb moments of inspiration), simply write it down. Keep an old-school notebook and pen on your bedside table, so you don’t whip out your phone and get lured into a 45-minute social media affair. There's nothing like dumping out what’s on your mind, including important to-dos, notes, and ideas, to feel instantly calmer.
3. Take a deep breath.
Once you’ve acknowledged the illogical nature of your worries and/or emptied your mind onto paper, the next step takes some discipline. In The Sleep Revolution, Arianna Huffington says that she pictures a tranquil lake to fall asleep.
She also calls breathing the ultimate sleep hack: 25 deep breaths and visualizing an image of something calm can have magical powers, I swear. Try it and see (and not just two deep breaths and a fleeting image). Commit to it! What’s the alternative?
4. Remind yourself you'll be OK.
What’s the worst that can happen if you lose some sleep? You feel tired the next day? Buy an extra large coffee (or two) and go to sleep earlier the next night. Unless you have something like an important work event, you can probably cancel the following evening’s plans. I’ve done this a few times recently and people are surprisingly supportive when I tell them the truth: “I haven't been sleeping well. I was awake at ungodly hours last night. I’d be really terrible company tonight.” People get it. Almost everyone has experienced this at some point in their lives. It happens.
Funny enough, this final piece of advice is what really helps me fall back to sleep in the end. I picture a quieter day, a large Starbucks soy miso on my desk, and the following night spent watching trashy reality TV on my couch. And I will chuckle when I recall my midnight panic the night before.
Resource: greatist.com
Here's Why You May Never Be a Morning Person
If you can sleep until noon without a problem, it doesn't necessarily mean you're lazy. As this video from Vox explains, everyone has a different chronotype (a fancy word for internal clock). Night owls have late chronotypes, which means their sleep-wake cycles naturally occur hours later than someone with a normal chronotype. Your internal clock is determined by your DNA, making it super hard to change. So if you've tried to become a morning person and failed, blame genetics.
Resource: greatist.com
Friday, August 19, 2016
The Simple Thing You Can to Do to Prevent Insomnia
It's tempting to take a pill or just sip sleep-inducing tea, but these quick fixes don't address the root of what's keeping you awake at night. As this video from The School of Life explains, your insomnia might be a result of something simple you're forgetting to do during the day—that is, think. Just running through your to-do list won't help, though. It's those bigger, more philosophical questions (Am I happy? Am I in the right job? Am I with the right person?) that need attention during daylight hours—or else they'll pop up late at night. So set aside some time to reflect on your career, relationships, regrets, or purpose and prepare to catch some more zzzs.
Resource: greatist.com
24 Tricks to Survive Hot Summer Nights
When summer comes to mind, we almost always focus on picnics, days lounging on the beach, and tasty iced drinks. But hot weather has a gnarly side too. We’re talking about the real dog days of summer, when intense heat and humidity make it impossible to sit comfortably, let alone sleep through the night.
The obvious solution for cool, calm, and REM-ful sleeping is an air conditioner: These modern gizmos can keep a bedroom at the optimum sleep temperature (roughly between 60 and 70 degrees Fahrenheit), plus provide some nice white noise to boot. But even small window units use up tons of energy and jack up monthly electric bills. So what’s an environmentally-responsible, budget-conscious sleeper to do?
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Living through a hot summer without AC seems impossible but, hey, our grandparents did it all the time! Turns out, they learned a few things in the process. Read on for some tried and true DIY strategies for staying cool on hot nights.
Cool as a Cucumber—How to Beat the Heat
1. Choose cotton.
Save the ooh-la-la satin, silk, or polyester sheets for cooler nights. Light-colored bed linens made of lightweight cotton (Egyptian or otherwise) are breathable and excellent for promoting ventilation and airflow in the bedroom.
2. Feel the freezer burn.
Stick sheets in the fridge or freezer for a few minutes before bed. We recommend placing them in a plastic bag first (unless eu de frozen pizza is your fave aromatherapy scent). Granted, this won’t keep you cool all night, but it will provide a brief respite from heat and humidity.
3. Get cold comfort.
Here’s a four-seasons tip for keeping utilities charges down: Buy a hot water bottle. In winter, fill it with boiling water for toasty toes without cranking the thermostat. During summer, stick it in the freezer to create a bed-friendly ice pack.
4. Be creative.
If you thought fans are just for blowing hot air around, think again! Point box fans out the windows so they push hot air out, and adjust ceiling fan settings so the blades run counter-clockwise, pulling hot air up and out instead of just twirling it around the room.
5. Sleep like an Egyptian.
If there seem to be a lot of Egyptian references in this list, it’s because those Nile-dwellers knew how to do it right. The so-called “Egyptian method” involves dampening a sheet or towel in cool water and using it as a blanket. We recommend laying the damp sheets on top of a dry towel to avoid soaking the mattress.
6. Get loose.
Less is definitely more when it comes to summertime jammies. Pick a loose, soft cotton shirt and shorts or underwear. Going full nudie during a heat wave is (unsurprisingly) controversial. Some people believe it helps keep them cool, while others claim going au natural means sweat stays on the body instead of being wicked away by fabric. We’re going to chalk this one up to personal preference.
7. Go old-school
Remember when refrigerators were iceboxes that contained actual blocks of ice? Us neither. This stay-cool trick is straight out of the icebox era, though. Make a DIY air conditioner by positioning a shallow pan or bowl (a roasting pan works nicely) full of ice in front of a fan. The breeze will pick up cold water from the ice’s surface as it melts, creating a cooling mist.
8. Create a cross-breeze.
In this case, hanging out in the cross-hairs is a good idea. Position a fan across from a window, so the wind from outside and the fan combine in a cooling cross-breeze. Feeling fancy? Go buck-wild and set up multiple fans throughout the room to make the airflow even more boisterous.
9. Pamper your pulses. Need to cool down, stat? To chill out super-fast, apply ice packs or cold compresses to pulse points at the wrists, neck, elbows, groin, ankles, and behind the knees.
10. Get tech-y.
We can’t vouch for its effectiveness, but the chillow—a high-tech pad that stays cool through water circulation—seems like a genius idea.
11. Be a lone wolf.
Sorry lovebugs, but sleeping alone is way better than spooning for staying cool. Cuddling with a partner increases body heat, making the bed a sticky, sweaty pit of despair instead of a cool, calm oasis.
12. Release your inner Tarzan.
Feeling ambitious (or just really, really hot)? Rig up a hammock or set up a simple cot. Both types of beds are suspended on all sides, which increases airflow.
13. Fill up the tank.
Get a leg up on hydration by drinking a glass of water before bed. Tossing and turning and sweating at night can result in dehydration, so get some H20 in the tank beforehand. (Pro tip: Just eight ounces will do the trick, unless you’re really into those 3 a.m. bathroom runs.)
14. Cool off.
A cold shower takes on a whole new meaning come summertime. Rinsing off under a stream of tepid H20 brings down the core body temperature and rinses off sweat (ick) so you can hit the hay feeling cool and clean.
15. Get low.
Hot air rises, so set up your bed, hammock, or cot as close to the ground as possible to beat the heat. In a one-story home, that means hauling the mattress down from a sleeping loft or high bed and putting it on the floor. If you live in a multi-floor house or apartment, sleep on the ground floor or in the basement instead of an upper story.
16. Turn off the lights.
This tip is pretty self-explanatory. Light bulbs (even environmentally-friendly CFLs) give off heat. Fortunately, summer means it stays light until eight or nine at night. Take advantage of natural light as much as possible, and keep rooms cool after dark by using lights minimally or not at all (romantic candle-lit dinner, anyone?).
17. Hang out.
Cool down a whole room by hanging a wet sheet in front of an open window. The breeze blowing in will quickly bring down the room’s temperature.
18. Stay away from the stove.
Summer is not the time to whip up a piping hot casserole or roast chicken. Instead, chow down on cool, room-temperature dishes (salads are clutch) to avoid generating any more heat in the house. If hot food is in order, fire up the grill instead of turning on the oven. And swap big meals for smaller, lighter dinners that are easier to metabolize. The body produces more heat after you chow down on a huge steak than a platter of fruits, veggies, and legumes.
19. Encourage cold feet.
Those ten little piggies are pretty sensitive to temperature because there are lots of pulse points in the feet and ankles. Cool down the whole body by dunking (clean!) feet in cold water before hitting the hay. Better yet, keep a bucket of water near the bed and dip feet whenever you’re feeling hot throughout the night.
20. Unplug at night.
As in, literally disconnect electronics. Gadgets and other small appliances give off heat, even when turned off. Reduce total heat in the house (and save energy!) by keeping plugs out of sockets when the appliances are not in use.
21. Camp at home.
Got access to a safe outdoor space like a roof, courtyard, or backyard? Practice those camping skills (and stay cooler) by pitching a tent and sleeping al fresco.
22. Hog the bed.
Sleeping alone (see No. 11 above) has its perks, including plenty of space to stretch out. Snoozing in spread eagle position (i.e. with arms and legs not touching each other) is best for reducing body heat and letting air circulate around the body. Hit the hay in this sleep position to keep limbs from getting crazy sweaty.
23. Go rustic.
When temperatures soar, trade in that extra-comfy mattress for a minimalist straw or bamboo mat. These all-natural sleeping surfaces are less comfortable, but they don’t retain heat like a puffy, cloth-covered mattress.
24. Get creative with grains.
Rice and buckwheat aren’t just for eating! These cupboard staples can also keep you cool on hot nights. Stock up on buckwheat pillows, which don’t absorb heat like cotton and down. And for a cold compress on really hot nights, fill a sock with rice, tie it off, and stick it in the freezer for an hour or so. The compress will stay chilly for up to 30 minutes, definitely enough time to nod off.
Resource: greatist.com
The obvious solution for cool, calm, and REM-ful sleeping is an air conditioner: These modern gizmos can keep a bedroom at the optimum sleep temperature (roughly between 60 and 70 degrees Fahrenheit), plus provide some nice white noise to boot. But even small window units use up tons of energy and jack up monthly electric bills. So what’s an environmentally-responsible, budget-conscious sleeper to do?
[AD]
Living through a hot summer without AC seems impossible but, hey, our grandparents did it all the time! Turns out, they learned a few things in the process. Read on for some tried and true DIY strategies for staying cool on hot nights.
Cool as a Cucumber—How to Beat the Heat
1. Choose cotton.
Save the ooh-la-la satin, silk, or polyester sheets for cooler nights. Light-colored bed linens made of lightweight cotton (Egyptian or otherwise) are breathable and excellent for promoting ventilation and airflow in the bedroom.
2. Feel the freezer burn.
Stick sheets in the fridge or freezer for a few minutes before bed. We recommend placing them in a plastic bag first (unless eu de frozen pizza is your fave aromatherapy scent). Granted, this won’t keep you cool all night, but it will provide a brief respite from heat and humidity.
3. Get cold comfort.
Here’s a four-seasons tip for keeping utilities charges down: Buy a hot water bottle. In winter, fill it with boiling water for toasty toes without cranking the thermostat. During summer, stick it in the freezer to create a bed-friendly ice pack.
4. Be creative.
If you thought fans are just for blowing hot air around, think again! Point box fans out the windows so they push hot air out, and adjust ceiling fan settings so the blades run counter-clockwise, pulling hot air up and out instead of just twirling it around the room.
5. Sleep like an Egyptian.
If there seem to be a lot of Egyptian references in this list, it’s because those Nile-dwellers knew how to do it right. The so-called “Egyptian method” involves dampening a sheet or towel in cool water and using it as a blanket. We recommend laying the damp sheets on top of a dry towel to avoid soaking the mattress.
6. Get loose.
Less is definitely more when it comes to summertime jammies. Pick a loose, soft cotton shirt and shorts or underwear. Going full nudie during a heat wave is (unsurprisingly) controversial. Some people believe it helps keep them cool, while others claim going au natural means sweat stays on the body instead of being wicked away by fabric. We’re going to chalk this one up to personal preference.
7. Go old-school
Remember when refrigerators were iceboxes that contained actual blocks of ice? Us neither. This stay-cool trick is straight out of the icebox era, though. Make a DIY air conditioner by positioning a shallow pan or bowl (a roasting pan works nicely) full of ice in front of a fan. The breeze will pick up cold water from the ice’s surface as it melts, creating a cooling mist.
8. Create a cross-breeze.
In this case, hanging out in the cross-hairs is a good idea. Position a fan across from a window, so the wind from outside and the fan combine in a cooling cross-breeze. Feeling fancy? Go buck-wild and set up multiple fans throughout the room to make the airflow even more boisterous.
9. Pamper your pulses. Need to cool down, stat? To chill out super-fast, apply ice packs or cold compresses to pulse points at the wrists, neck, elbows, groin, ankles, and behind the knees.
10. Get tech-y.
We can’t vouch for its effectiveness, but the chillow—a high-tech pad that stays cool through water circulation—seems like a genius idea.
11. Be a lone wolf.
Sorry lovebugs, but sleeping alone is way better than spooning for staying cool. Cuddling with a partner increases body heat, making the bed a sticky, sweaty pit of despair instead of a cool, calm oasis.
12. Release your inner Tarzan.
Feeling ambitious (or just really, really hot)? Rig up a hammock or set up a simple cot. Both types of beds are suspended on all sides, which increases airflow.
13. Fill up the tank.
Get a leg up on hydration by drinking a glass of water before bed. Tossing and turning and sweating at night can result in dehydration, so get some H20 in the tank beforehand. (Pro tip: Just eight ounces will do the trick, unless you’re really into those 3 a.m. bathroom runs.)
14. Cool off.
A cold shower takes on a whole new meaning come summertime. Rinsing off under a stream of tepid H20 brings down the core body temperature and rinses off sweat (ick) so you can hit the hay feeling cool and clean.
15. Get low.
Hot air rises, so set up your bed, hammock, or cot as close to the ground as possible to beat the heat. In a one-story home, that means hauling the mattress down from a sleeping loft or high bed and putting it on the floor. If you live in a multi-floor house or apartment, sleep on the ground floor or in the basement instead of an upper story.
16. Turn off the lights.
This tip is pretty self-explanatory. Light bulbs (even environmentally-friendly CFLs) give off heat. Fortunately, summer means it stays light until eight or nine at night. Take advantage of natural light as much as possible, and keep rooms cool after dark by using lights minimally or not at all (romantic candle-lit dinner, anyone?).
17. Hang out.
Cool down a whole room by hanging a wet sheet in front of an open window. The breeze blowing in will quickly bring down the room’s temperature.
18. Stay away from the stove.
Summer is not the time to whip up a piping hot casserole or roast chicken. Instead, chow down on cool, room-temperature dishes (salads are clutch) to avoid generating any more heat in the house. If hot food is in order, fire up the grill instead of turning on the oven. And swap big meals for smaller, lighter dinners that are easier to metabolize. The body produces more heat after you chow down on a huge steak than a platter of fruits, veggies, and legumes.
19. Encourage cold feet.
Those ten little piggies are pretty sensitive to temperature because there are lots of pulse points in the feet and ankles. Cool down the whole body by dunking (clean!) feet in cold water before hitting the hay. Better yet, keep a bucket of water near the bed and dip feet whenever you’re feeling hot throughout the night.
20. Unplug at night.
As in, literally disconnect electronics. Gadgets and other small appliances give off heat, even when turned off. Reduce total heat in the house (and save energy!) by keeping plugs out of sockets when the appliances are not in use.
21. Camp at home.
Got access to a safe outdoor space like a roof, courtyard, or backyard? Practice those camping skills (and stay cooler) by pitching a tent and sleeping al fresco.
22. Hog the bed.
Sleeping alone (see No. 11 above) has its perks, including plenty of space to stretch out. Snoozing in spread eagle position (i.e. with arms and legs not touching each other) is best for reducing body heat and letting air circulate around the body. Hit the hay in this sleep position to keep limbs from getting crazy sweaty.
23. Go rustic.
When temperatures soar, trade in that extra-comfy mattress for a minimalist straw or bamboo mat. These all-natural sleeping surfaces are less comfortable, but they don’t retain heat like a puffy, cloth-covered mattress.
24. Get creative with grains.
Rice and buckwheat aren’t just for eating! These cupboard staples can also keep you cool on hot nights. Stock up on buckwheat pillows, which don’t absorb heat like cotton and down. And for a cold compress on really hot nights, fill a sock with rice, tie it off, and stick it in the freezer for an hour or so. The compress will stay chilly for up to 30 minutes, definitely enough time to nod off.
Resource: greatist.com
The Average 20-Something Sleeps Almost 9 Hours Per Day. Wait... What?!
We spend our mornings complaining we don't get enough sleep but most nights convincing ourselves it's a good idea to watch just one more episode. It's a vicious cycle, but one we assumed most people were stuck in. Yet according to this year's American Time Use Survey, an annual report by the Bureau of Labor Statistics, most 20-somethings get nine hours of sleep per night. (Technically, the average is 9.28 hours for 20-24 year olds and 8.87 hours for 25-34 year olds.)
We're dumbfounded. Are we the only ones out there who go through life mildly sleep-deprived? Who are these well-rested overachievers? Show yourselves and tell us your secrets!
Resource: greatist.com
We're dumbfounded. Are we the only ones out there who go through life mildly sleep-deprived? Who are these well-rested overachievers? Show yourselves and tell us your secrets!
Resource: greatist.com
32 Solutions for When You Can't Sleep
It’s oh, I don’t know, 3 o’clock in the freaking morning, and I’m lying in bed, staring at the ceiling and wanting to cry with frustration. I'm trying to stay hopeful about my ability to catch a few hours of shuteye before work the next morning, but I’ve been up until 6 a.m. (not by choice) enough times in my life to know the beast of insomnia can’t always be tamed.
I'm certainly not alone. Insomnia is incredibly common in the U.S., with 30 to 40 percent of American adults experiencing some symptoms of insomnia each year . So for all those seasoned insomniacs out there—and for anyone who occasionally can’t fall or stay asleep—we’ve rounded up some short- and long- term strategies for getting a good night’s rest. And if you’re reading this at 3 a.m. because your mind won’t stop running, don’t worry; we have tips for what you can do right now to improve the chances of getting (at least some) sleep.
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Sleep Gap—The Need-to-Know
Insomnia is defined as the inability to fall asleep, remain asleep, or get the amount of sleep an individual needs to wake up feeling rested. Its symptoms include difficulty falling asleep, frequent wake-ups during the night, waking up too early in the morning, daytime sleepiness, difficulty concentrating, and irritability. Insomnia can be acute (lasting one to several nights) or chronic (lasting from a month to years). It’s also the most common sleep complaint among Americans (especially women) .
Trouble sleeping is often a symptom of another disease or condition, such as depression, chronic pain, medications, or stress, which might explain why it’s so common . Most often, insomnia stems from a combination of factors, including medical and psychological issues, scheduling issues, relationships conflicts, and behavioral factors (poor bedtime routines, physical hyperactivity, watching TV right before bed, etc.) .
Beyond Counting Sheep—Your Action Plan
1. Keep track.
Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one. Digital programs like Zeo, YawnLog, and a variety of apps can all make snooze-tracking easier.
2. Try therapy.
Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep—and it’s been shown to improve sleep quality . Learn these strategies with the help of a therapist or with online guidance or books—both are equally effective ways of implementing CBT-I . Not into seeing a therapist? Check out Sleepio, a digital program that helps users learn about and implement CBT practices from the comfort of their own homes.
3. Establish a regular bedtime routine.
Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.
4. Use the bed appropriately.
Beds should be reserved for sleep and sex—and nothing else. Bringing work into the bedroom is a sure-fire way to discourage sleep quality.
5. Choose the right mattress.
Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze .
6. Don’t smoke.
Need another reason to quit? Smokers commonly exhibit symptoms of insomnia—possibly because their bodies go into nicotine withdrawal during the night .
7. See a doctor.
If you’ve tried everything and nothing’s worked, it might be time to consult a professional. A doctor can help rule out any sleep disorders and identify lifestyle factors or medications that might be getting in the way of a good night’s rest.
8. Exercise early in the day.
Studies find moderate aerobic activity can improve insomniacs’ sleep quality. For best results, exercise at least three hours before bedtime so the body has sufficient time to wind down before hitting the sack.
9. Schedule “worry time” during the day.
Spend 15 minutes addressing problems (journaling is a good way to start) so they don’t sneak up when your head hits the pillow. If a particular event or stressor is keeping you up at night—and it has a clear end date—the problem may resolve itself naturally.
10. Limit caffeine.
It’s tempting to reach for coffee when we’re tired after a poor night’s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle . Can’t quit cold turkey? Try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.
11. Nap the right way.
Just 10 to 20 minutes of napping during the day can help us feel rested (and improve our creativity and memory, to boot!) . But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime .
12. Get outside.
Increasing natural light exposure during the day promotes healthy melatonin balance, which can help us get to sleep later in the day.
13. Eat for sleep.
Eat foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts, and legumes. Some experts also recommend taking supplements of taurine, vitamin B6, and magnesium.
14. Try relaxation techniques.
In one study, people who practiced meditation saw improvements in total sleep time and sleep quality. Other relaxation strategies—like yoga, deep breathing, and progressive relaxation—are also effective tools for promoting good sleep.
15. Avoid large meals late in the evening.
Jumbo meals pre-bedtime have been linked to trouble falling asleep .
16. Dim the lights two hours before bed.
According to one study, exposure to electrical lights between dusk and bedtime might negatively affect our chances at quality sleep. Assuming you don’t want to sit in the dark for hours, find the happy medium by dimming the lights as bedtime draws near. Also consider changing all light bulbs to “soft/warm” varieties with a color temperature less than 3,000 kelvins, all of which can reduce lights’ effects on our nervous systems.
17. Turn off the screens.
The artificial (or “blue”) light emitted by screens can disrupt our bodies’ preparations for sleep by stimulating daytime hormones . Reduce exposure by turning off TVs, phones, and computers at least one hour before bedtime. Can’t give up the Daily Show? At least dim a screen’s brightness, either manually or with the help of automated programs.
18. Don’t drink alcohol right before bed.
Booze might seem like an obvious choice for calming down pre-bedtime, but it can actually disrupt sleep cycles later in the night. You don’t have to give up the good stuff completely; just drink it with dinner (around 6 o’clock) and skip the nightcap.
19. Don’t use your brain before bed.
Don’t work, watch stimulating TV shows, read complex material, or think too hard—about anything—before bedtime; working out the brain keeps the body awake.
20. Have sex or masturbate before bed.
Hey, anything for a good night’s rest. Getting our “O” face on pre-bedtime can help us fall asleep.
21. Keep it (dark and) cool.
A dark, cool bedroom environment helps promote restful sleep. Program the thermostat so the bedroom’s temperature is between 60 and 75 degrees Fahrenheit (experiment to find what works best for you), and use heavy curtains, blackout shades, or an eye mask to block lights. Also be sure to charge phones and laptops outside the bedroom—even this tiny bit of light can disrupt sleep. If you live in a studio or can’t get away from blue lights for any reason, consider making a (very small) investment in blue light blocking glasses.
22. Consider natural supplements.
Valerian and melatonin are two of the most highly recommended supplements (though their efficacy is still under review) . Some other sleep aids can be effective, too.
23. Don’t try to sleep unless you’re sleepy.
Yes, it sucks when it’s 2 a.m. and you still don’t feel tired, despite knowing you need rest. But climbing into bed when you don’t feel ready for sleep is setting yourself up for failure. Instead, engage in relaxing activities (like gentle yoga and meditation or listening to soothing music) until you get the strong urge to snooze. If sleep hasn’t come within 20 minutes, get back out of bed and try relaxing activities again until you’re sleepy enough to give it another go.
24. Minimize disturbing noises.
If external noises are beyond your control (a busy street outside the window, a neighbor’s barking dog), cover them up with the sound of a bedside fan, a white noise machine, or other sounds that help us sleep.
25. Vent stresses.
If designated worry time earlier in the day didn’t fully do the trick, spend some extra time writing down anxieties. Loose-leaf paper works, but if you scrawl your sorrows in a journal or notebook, you can literally close the book on your worries (at least until morning).
26. Brew some chamomile tea.
Studies find the humble herb can reduce anxieties, getting us into a better head space for sleep.
27. Try a hot bath or shower.
Stepping from warm water into that pre-cooled bedroom will cause body temperatures to drop slightly, which can trigger sleepy feelings by slowing down metabolic activity.
28. Sip some hot milk.
Science doesn’t necessarily back the idea that milk facilitates snoozing, but conventional wisdom might be strong enough that our minds still believe moo milk lulls us to sleep.
29. Do some leg exercises.
We know; we told you not to exercise before bed. But apparently some easy leg lifts, squats, or your leg exercise of choice can help divert blood flow to the legs and away from the brain. This can help quiet the mind, making it easier to slip into dreamland.
30. Seriously: Count some sheep.
It might not work for everybody, but focusing on one thing can help the brain settle down, making sleep more possible. Not a fan of our wooly friends? Focusing on your breath (in, out, in, out) is also an effective way to chill out. Or bust out some of those relaxation techniques you practiced earlier in the evening—they're just as good of a resource in the wee hours.
31. Visualize yourself asleep.
Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation . Starting at one end of the body and working up or down, clench and then release each section of muscles for instant all-over relaxation.
32. Accept insomnia for what it is.
Judgments (“I should be asleep”), comparisons (“my BF/GF/roommate is sleeping; why can’t I?”), and catastrophic thinking (“If I don’t get eight hours’ sleep tonight, I’ll mess up that presentation tomorrow, lose my job, and die tired and alone”) don’t do us any good. Make the night easier by accepting it for what it is, letting go of judgments, and being gentle with yourself. The silver lining? You just might get to see a glorious sunrise.
Resource: greatist.com
I'm certainly not alone. Insomnia is incredibly common in the U.S., with 30 to 40 percent of American adults experiencing some symptoms of insomnia each year . So for all those seasoned insomniacs out there—and for anyone who occasionally can’t fall or stay asleep—we’ve rounded up some short- and long- term strategies for getting a good night’s rest. And if you’re reading this at 3 a.m. because your mind won’t stop running, don’t worry; we have tips for what you can do right now to improve the chances of getting (at least some) sleep.
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Sleep Gap—The Need-to-Know
Insomnia is defined as the inability to fall asleep, remain asleep, or get the amount of sleep an individual needs to wake up feeling rested. Its symptoms include difficulty falling asleep, frequent wake-ups during the night, waking up too early in the morning, daytime sleepiness, difficulty concentrating, and irritability. Insomnia can be acute (lasting one to several nights) or chronic (lasting from a month to years). It’s also the most common sleep complaint among Americans (especially women) .
Trouble sleeping is often a symptom of another disease or condition, such as depression, chronic pain, medications, or stress, which might explain why it’s so common . Most often, insomnia stems from a combination of factors, including medical and psychological issues, scheduling issues, relationships conflicts, and behavioral factors (poor bedtime routines, physical hyperactivity, watching TV right before bed, etc.) .
Beyond Counting Sheep—Your Action Plan
1. Keep track.
Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one. Digital programs like Zeo, YawnLog, and a variety of apps can all make snooze-tracking easier.
2. Try therapy.
Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep—and it’s been shown to improve sleep quality . Learn these strategies with the help of a therapist or with online guidance or books—both are equally effective ways of implementing CBT-I . Not into seeing a therapist? Check out Sleepio, a digital program that helps users learn about and implement CBT practices from the comfort of their own homes.
3. Establish a regular bedtime routine.
Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.
4. Use the bed appropriately.
Beds should be reserved for sleep and sex—and nothing else. Bringing work into the bedroom is a sure-fire way to discourage sleep quality.
5. Choose the right mattress.
Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze .
6. Don’t smoke.
Need another reason to quit? Smokers commonly exhibit symptoms of insomnia—possibly because their bodies go into nicotine withdrawal during the night .
7. See a doctor.
If you’ve tried everything and nothing’s worked, it might be time to consult a professional. A doctor can help rule out any sleep disorders and identify lifestyle factors or medications that might be getting in the way of a good night’s rest.
8. Exercise early in the day.
Studies find moderate aerobic activity can improve insomniacs’ sleep quality. For best results, exercise at least three hours before bedtime so the body has sufficient time to wind down before hitting the sack.
9. Schedule “worry time” during the day.
Spend 15 minutes addressing problems (journaling is a good way to start) so they don’t sneak up when your head hits the pillow. If a particular event or stressor is keeping you up at night—and it has a clear end date—the problem may resolve itself naturally.
10. Limit caffeine.
It’s tempting to reach for coffee when we’re tired after a poor night’s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle . Can’t quit cold turkey? Try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.
11. Nap the right way.
Just 10 to 20 minutes of napping during the day can help us feel rested (and improve our creativity and memory, to boot!) . But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime .
12. Get outside.
Increasing natural light exposure during the day promotes healthy melatonin balance, which can help us get to sleep later in the day.
13. Eat for sleep.
Eat foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts, and legumes. Some experts also recommend taking supplements of taurine, vitamin B6, and magnesium.
14. Try relaxation techniques.
In one study, people who practiced meditation saw improvements in total sleep time and sleep quality. Other relaxation strategies—like yoga, deep breathing, and progressive relaxation—are also effective tools for promoting good sleep.
15. Avoid large meals late in the evening.
Jumbo meals pre-bedtime have been linked to trouble falling asleep .
16. Dim the lights two hours before bed.
According to one study, exposure to electrical lights between dusk and bedtime might negatively affect our chances at quality sleep. Assuming you don’t want to sit in the dark for hours, find the happy medium by dimming the lights as bedtime draws near. Also consider changing all light bulbs to “soft/warm” varieties with a color temperature less than 3,000 kelvins, all of which can reduce lights’ effects on our nervous systems.
17. Turn off the screens.
The artificial (or “blue”) light emitted by screens can disrupt our bodies’ preparations for sleep by stimulating daytime hormones . Reduce exposure by turning off TVs, phones, and computers at least one hour before bedtime. Can’t give up the Daily Show? At least dim a screen’s brightness, either manually or with the help of automated programs.
18. Don’t drink alcohol right before bed.
Booze might seem like an obvious choice for calming down pre-bedtime, but it can actually disrupt sleep cycles later in the night. You don’t have to give up the good stuff completely; just drink it with dinner (around 6 o’clock) and skip the nightcap.
19. Don’t use your brain before bed.
Don’t work, watch stimulating TV shows, read complex material, or think too hard—about anything—before bedtime; working out the brain keeps the body awake.
20. Have sex or masturbate before bed.
Hey, anything for a good night’s rest. Getting our “O” face on pre-bedtime can help us fall asleep.
21. Keep it (dark and) cool.
A dark, cool bedroom environment helps promote restful sleep. Program the thermostat so the bedroom’s temperature is between 60 and 75 degrees Fahrenheit (experiment to find what works best for you), and use heavy curtains, blackout shades, or an eye mask to block lights. Also be sure to charge phones and laptops outside the bedroom—even this tiny bit of light can disrupt sleep. If you live in a studio or can’t get away from blue lights for any reason, consider making a (very small) investment in blue light blocking glasses.
22. Consider natural supplements.
Valerian and melatonin are two of the most highly recommended supplements (though their efficacy is still under review) . Some other sleep aids can be effective, too.
23. Don’t try to sleep unless you’re sleepy.
Yes, it sucks when it’s 2 a.m. and you still don’t feel tired, despite knowing you need rest. But climbing into bed when you don’t feel ready for sleep is setting yourself up for failure. Instead, engage in relaxing activities (like gentle yoga and meditation or listening to soothing music) until you get the strong urge to snooze. If sleep hasn’t come within 20 minutes, get back out of bed and try relaxing activities again until you’re sleepy enough to give it another go.
24. Minimize disturbing noises.
If external noises are beyond your control (a busy street outside the window, a neighbor’s barking dog), cover them up with the sound of a bedside fan, a white noise machine, or other sounds that help us sleep.
25. Vent stresses.
If designated worry time earlier in the day didn’t fully do the trick, spend some extra time writing down anxieties. Loose-leaf paper works, but if you scrawl your sorrows in a journal or notebook, you can literally close the book on your worries (at least until morning).
26. Brew some chamomile tea.
Studies find the humble herb can reduce anxieties, getting us into a better head space for sleep.
27. Try a hot bath or shower.
Stepping from warm water into that pre-cooled bedroom will cause body temperatures to drop slightly, which can trigger sleepy feelings by slowing down metabolic activity.
28. Sip some hot milk.
Science doesn’t necessarily back the idea that milk facilitates snoozing, but conventional wisdom might be strong enough that our minds still believe moo milk lulls us to sleep.
29. Do some leg exercises.
We know; we told you not to exercise before bed. But apparently some easy leg lifts, squats, or your leg exercise of choice can help divert blood flow to the legs and away from the brain. This can help quiet the mind, making it easier to slip into dreamland.
30. Seriously: Count some sheep.
It might not work for everybody, but focusing on one thing can help the brain settle down, making sleep more possible. Not a fan of our wooly friends? Focusing on your breath (in, out, in, out) is also an effective way to chill out. Or bust out some of those relaxation techniques you practiced earlier in the evening—they're just as good of a resource in the wee hours.
31. Visualize yourself asleep.
Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation . Starting at one end of the body and working up or down, clench and then release each section of muscles for instant all-over relaxation.
32. Accept insomnia for what it is.
Judgments (“I should be asleep”), comparisons (“my BF/GF/roommate is sleeping; why can’t I?”), and catastrophic thinking (“If I don’t get eight hours’ sleep tonight, I’ll mess up that presentation tomorrow, lose my job, and die tired and alone”) don’t do us any good. Make the night easier by accepting it for what it is, letting go of judgments, and being gentle with yourself. The silver lining? You just might get to see a glorious sunrise.
Resource: greatist.com
Thursday, August 18, 2016
Can't Sleep? This 10-Minute Yoga Routine Will Help You Fall Asleep Fast
Deadlines at work. A breakup (ugh). A serious addiction to How to Get Away with Murder. Plenty of things in your life are gunning to get in the way of a good night's sleep. And—in case you missed the news—that's not a good thing since tossing and turning all night long doesn't do your overall health any favors (in addition to how groggy you feel the next morning).
The next time counting sheep just won't cut it (in other words, every night), turn to this 10-minute flow from certified yoga instructor Brett Larkin. Full of gentle twists, relaxing stretches, and deep breaths, this beginner-friendly routine is designed to help your mind wind down and prepare your body to fall asleep fast, no matter how frazzled you're feeling.
To get the most out of this sequence, dim the lights first (and put away that iPhone!). Practicing in a darkened room will help your body know it's time to relax. You can also try lighting candles or using essential oils (we like lavender), but that's not required. Now pick some comfy PJs and get ready to catch some zzzs. Sweet dreams!
Resource: greatist.com
The Best (and Worst) Positions for Sleeping
For something so simple (even babies do it), sleep isn’t such an easy thing. Both too little and too much time dozing has been linked to a host of health problems, from obesity and heart disease to dementia and diabetes. And sleep position can play a role in snoring, heartburn, and even wrinkles!
Back Sleepers
Pros: Snoozing in savasana pose is a boon for spine and neck health, because the back is straight and not forced into any contortions. Plus back sleeping helps the mattress do its job of supporting the spine. In a perfect (and kind of uncomfy) world, everyone would sleep on their backs without a pillow, as this position leaves the neck in a neutral position. Using too many pillows, however, can make breathing more difficult.
Back sleeping is also a winner for the more cosmetically inclined. Spending all night with the face out in the air—and not smooshed up against a pillow—leads to fewer facial wrinkles ((The influence of the sleeping on the formation of facial wrinkles.
Cons: Instances of snoring and sleep apnea are much more frequent when a person is sleeping in the supine position. In fact, back sleeping is so closely linked to sleep apnea that doctors prescribe side sleeping as a treatment for the condition. When we sleep on our backs, gravity forces the base of the tongue to collapse into the airway, which obstructs breathing and creates oh-so-pleasant snoring noises that keeps the neighbors up at night.
It’s also worth noting that a supported spine doesn’t always necessarily mean a good night’s sleep. A study comparing the sleep habits of good sleepers and poor sleepers noted the people with worse-quality sleep spent more time on their backs than the good sleepers (Sleep positions in the young adult and their relationship with the subjective quality of sleep.
Side Sleepers
Pros: Side sleepers, unite! Whether they’re curling up in the cozy fetal position or lying straight on one side, the vast majority of people report sleeping on their sides (although since everyone is unconscious during sleep, this information can never be entirely accurate).
Doctors encourage sleeping on the left side during pregnancy because it improves circulation to the heart, which benefits both mom and baby. Side sleeping is also a pregnancy winner because sleeping on the back puts pressure on the lower back (which can lead to fainting) and stomach-sleeping is impossible for obvious reasons ((When it comes to pregnant women sleeping, is left right?. For those not expecting, sleeping on the left side can also ease heartburn and acid reflux, making it easier for people with these conditions to doze off.
Cons: At the same time, sleeping on the left side can put pressure on the stomach and lungs (alternating sides often can help prevent organ strain). And as almost all side-sleepers know well, this position can result in the dreaded squished-arm-numbness. Snuggling into bed with the arm behind the head is a common sleep position, but it may adversely affect muscles and nerves. Resting the head (or the whole body) on a single arm can restrict blood flow and press down on the nerves, which results in “rubber arm” or painful pins and needles. In this position, the shoulder supports a lot of the body’s weight, which can constrict the neck and shoulder muscles ((Sleep position and shoulder pain.
Stomach Sleepers
Pros: Stomach sleeping eases snoring and some cases of sleep apnea, but that’s pretty much the only good thing about going belly-down at night.
Cons: Resting on the tummy is widely regarded as the worst sleeping position. It flattens the natural curve of the spine, which can lead to lower back pain. Sleeping all night with the head turned to one side also strains the neck. If this is the preferred position, try using pillows to gradually train the body to sleep on one side. Lower back twinges? Try sticking a pillow under the hips and lower abdomen to give the bottom of the spine a boost.
The Takeaway
Regardless of health benefits, people sleep in the position they find comfiest. Experimenting with different sleep positions won’t do any harm, so feel free to try each position for a few nights and see which is the best fit. Whether it’s back, side, or stomach, people tend to wake up in the position that their bodies naturally snooze in. Unless a doctor specifically recommends switching, it’s probably best to keep doing what feels right.
Resource: greatist.com
Can You Catch Up on Sleep?
Yes, yawns are contagious, but that’s not the main reason we all seem sleepy. In a recent CDC survey, 35 percent of Americans said they get fewer than the recommended seven hours of shut-eye every night. And that’s a big deal considering we need sleep to rest, recharge, reduce stress, and even lose weight.
If you’re the type of person who’s clocking four to five hours of sleep (and probably pounding Red Bulls or cups of coffee) every weeknight, chances are you’ve tried to catch up on sleep by snoozing for a few extra hours on the weekend. But is it really possible to get back those lost zzzs?
Sleep Debt
Just like student loans, our bodies require regular payments—luckily seven to nine hours of sleep every night will do. If we start to sink below the seven-hour minimum, we fall into sleep debt. Over time, as that debt climbs, it becomes more and more difficult to catch up on sleep.
A few restless nights—what sleep researchers call acute sleep deprivation—is an easy debt to repay. Just snooze for three to four more hours than usual over the weekend, and you should be back on track. It’s much harder to catch up on sleep if you have chronic sleep deprivation—logging fewer than five hours for an extended period of time.
In one study, after sleeping for six hours per night for two weeks, study participants' physical and cognitive abilities were impaired on a level similar to someone who had gone without sleep for two nights straight. But even when they were walking zombies, most people had no idea they were so sleep deprived. That foggy state becomes the scary norm.
The Takeaway
It's possible to catch up on sleep if you’ve had a couple of rough nights. But the longer we go without zzzs, the harder it is to get 'em back.
Resource: greatist.com
If you’re the type of person who’s clocking four to five hours of sleep (and probably pounding Red Bulls or cups of coffee) every weeknight, chances are you’ve tried to catch up on sleep by snoozing for a few extra hours on the weekend. But is it really possible to get back those lost zzzs?
Sleep Debt
Just like student loans, our bodies require regular payments—luckily seven to nine hours of sleep every night will do. If we start to sink below the seven-hour minimum, we fall into sleep debt. Over time, as that debt climbs, it becomes more and more difficult to catch up on sleep.
A few restless nights—what sleep researchers call acute sleep deprivation—is an easy debt to repay. Just snooze for three to four more hours than usual over the weekend, and you should be back on track. It’s much harder to catch up on sleep if you have chronic sleep deprivation—logging fewer than five hours for an extended period of time.
In one study, after sleeping for six hours per night for two weeks, study participants' physical and cognitive abilities were impaired on a level similar to someone who had gone without sleep for two nights straight. But even when they were walking zombies, most people had no idea they were so sleep deprived. That foggy state becomes the scary norm.
The Takeaway
It's possible to catch up on sleep if you’ve had a couple of rough nights. But the longer we go without zzzs, the harder it is to get 'em back.
Resource: greatist.com
27 Easy Ways to Sleep Better Tonight
The average person spends more than one third of his/her life asleep. But don’t be fooled—just because the body is sleeping doesn’t mean it’s slacking off. During sleep, the body repairs itself so that when the alarm clock goes off, our bodies are renewed and refreshed. Tossing and turning all night can affect judgment, productivity, and the ability to retain information the next day. Over time, it can contribute to obesity, diabetes, and—of course—a chronic bad attitude. (Did someone wake up on the wrong side of the bed this morning?) So whether or not you're a morning person, check out our list on how to sleep better tonight—and thank us in the morning.
Disclaimer: While factors like stress or big life changes can bring on a few sleepless nights, prolonged trouble sleeping could be a sign of another issue like depression or a sleep disorder like sleep apnea. If these are worries, schedule a doctor’s visit to get things checked out. A medical professional might suggest a hormone test or another kind of evaluation to make sure everything’s okay.
1. Establish a bedtime routine
This lets the body know it’s time to unwind from the day’s stress and chill. Figure out a schedule and stick to it every night of the week—even weekends!
2. Journal
Thinking about or doing stressful activities can cause the body to release stress hormones, leading to alertness. But writing out stressful thoughts in a journal can help us avoid restlessness once we hit the sheets. Studies suggest certain types of journaling allow us to focus on the positive instead of the negative aspects of our day.
3. Munch on magnesium
Research suggests magnesium plays a key role in our ability to sleep through the night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and swiss chard Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.
4. Try a cup of chamomile tea
This herbal drink can reduce anxiety that might make it more difficult to fall asleep.
5. Exercise regularly
Studies suggest some aerobic exercise can reduce anxiety and improve quality of sleep in people who suffer from insomnia.
6. Work out earlier in the day
While exercise can help improve sleep quality, it’s important to schedule workouts that end at least two hours before hitting the hay so that post-workout adrenaline boost doesn’t keep you up.
7. Take a power nap during the day
Ten to 30 minutes in the mid-afternoon is best to ensure a good night’s sleep. Any longer and we risk falling into deeper stages of sleep, which can leave us feeling groggy when we wake up.
8. Aim for at least seven hours of sleep
While many of us don’t get nearly that much, sleep deprivation has been linked to high cortisol levels (aka more stress). Recent research also suggests not sleeping enough is linked to insulin resistance, a condition in which the body can’t process insulin efficiently and a risk factor for diabetes
9. Bedroom activities only, please
Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Sleep and sex, yes. Work and bills, not so much.
10. Create a comfortable environment
Whether that means picking the perfect mattress, splurging on 800-thread-count sheets, getting heavy-duty curtains to block out light, or keeping a fan in the room for background noise, make sure it’s comfy before climbing into bed. Share a bed? Work with your partner to make any changes necessary so everyone sleeps well.
11. Keep the bedroom slightly cool
Between 60 and 75 degrees Fahrenheit is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep.
12. Take a hot shower or bath before bed
This can help the mind relax, while the rise and fall of body temperature induces sleepiness.
13. Set a daily wakeup time
Just like it’s best to go to bed at the same time every day, it’s a good idea to keep a consistent wakeup time—even on the weekends. Irregular bedtime and wake-up hours can lead to poor sleep patterns.
14. Make up for lost sleep
Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track.
15. Keep caffeine fixes to mornings and early afternoons
Drinking it too late in the evening can lead to an unwelcome bedtime boost. For some people, the effects of caffeine can last the whole work day—up to 10 hours after that last venti macchiato.
16. Don’t toss and turn
Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness—it’s a vicious cycle.
17. Check the medicine cabinet
Certain medications might be interfering with sleep. Think a prescription is the culprit to a sleepless night? Talk to a doctor about potential side effects and how to deal with them.
18. Leave Fluffy on the floor
Sleeping with pets can interfere with sleep. Snuggle before bedtime and then let them get comfortable elsewhere.
19. Face the alarm clock away
Watching the time tick by can actually cause more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies think it’s time to stay up and party.
20. Get techy
Check out the variety of smartphone apps and other gadgets designed to help usher in a better night’s sleep. Tracking sleep over a long period of time can also help us pinpoint what’s helping—and hurting—our snooze time.
21. Listen to soothing music
It can improve both sleep quality and duration. Try classical, folk, or slow-paced contemporary styles for some soothing sounds.
22. Sniff some lavender
This scent can actually be an antidote to insomnia. Try burning lavender-scented candles or essential oils to ease into sleep.
23. Try progressive muscle relaxation
Starting with the feet, tense the muscles. Hold for a count of five and then relax. Do this for every muscle group in the body, working up from the feet to the top of the head. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.
24. Dim the lights
Bright lighting, in particular the “blue light” emitted by most electronic devices, might contribute to sleep disturbances. Tech-savvy insomniacs might want to check out the special glasses designed to block blue light and help us snooze through the night.
25. Get some fresh air
Exposure to daylight helps regulate the body’s internal clock and with it, sleep timing. Getting some sunlight also keeps daytime fatigue at bay, leading to more sleepiness at bedtime.
26. Establish an “electronic curfew”
The artificial lights from computers, TVs, and cell phones might make it more difficult for the body to understand when it’s time to wind down. And one study suggests limiting TV at bedtime can reduce sleep debt.
27. Drink something warm
While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a “comfort drink” like warm milk, hot chocolate, or tea can make those eyelids a bit heavier.
Resource: greatist.com/
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