The Sunshine Protection Act is the talk of the town. People want to know if the daylight savings time tradition will continue to go on, if they have to change clocks every year or if there will be a permanent daylight saving time throughout the year.
In this article, we'll break down the latest updates and news on daylight savings time, explore why we have DST in the first place, know more about the Sunshine Protection Act, its status and what is the public opinion on DST, and also shed light on state-level initiatives.
The Sunshine Protection Act is a bill introduced in the U.S. Senate by Senator Marco Rubio of Florida in March. It has been introduced multiple times in both the Senate and the House of Representatives but there is no recent activity on the bill.
The Sunshine Protection Act (S. 623) aims to establish daylight saving time (DST) permanent in .U.S. That means there will be no need to change clocks forward and backward in the spring and fall. We will enjoy a full year of DST, instead of only eight months.
Those who favor the bill believe that permanent DST would be very beneficial for everybody as it will save energy, increase productivity and improve public health and safety. However, opponents raise concerns about potential drawbacks, such as disruptions to sleep patterns, adverse effects on certain industries, and challenges in coordinating timekeeping with neighboring states or countries.
The American Academy of Sleep Medicine (AASM) is in favor of a national fixed time throughout the year in the United States in place of the biannual time changes that occur in November and March. But standard time offers unique advantages for public health and safety and best suits human circadian biology, as stated in an AASM daylight saving time position statement released in 2020.
The Sunshine Protection Act is yet to be enacted into law, it has been introduced in congress in recent years again and again but there is no recent activity on the bill.
The Sunshine Protection Act has no fresh legislative action from the US Congress so far in 2024. There has been no progress since the bill was referred to the House and Senate committees in March 2023.
More than two dozen states are involved in the debate but there are no enact policy changes. The legislation needs to be signed by the president and approved by a majority of the House and Senate in order to become law.
The Sunshine Protection Act passed the Senate in March 2022 through an uncommon procedure known as unanimous consent.
Although there was no official vote, but no senator opposed the bill when it was introduced. The Sunshine Protection Bill never made it to the committee and was not passed into law.
In simple words, it's a practice where we adjust our clocks to make better use of daylight during the warmer months. In the spring, we "spring forward," moving our clocks forward by one hour, and in the fall, we "fall back," moving them back by one hour.
Daylight saving time in the U.S. starts on the second Sunday of March, moving clocks forward and ends on the first Sunday of November, moving clocks back.
In 2024 Daylight saving time starts: This year, clocks moved forward by an hour at 2 a.m. on Sunday, March 10.
In 2024 Daylight saving time ends: This year, the clocks are moved back by one hour at 2 a.m. on Sunday. March 3.
Americans get an extra hour of daylight in the evening during the warmer months, when the clock reverses in the fall.
It's important to note these dates may vary in other countries or regions that observe daylight saving time, so it's always a good idea to double-check local regulations if you're in a different location.
When we "spring forward" during daylight savings time (DST), we lose an hour of sleep. For instance if you go to bed at 10:00 p.m. on the night of the time change, and you normally wake up at 7:00 a.m.
Now, because 2:00 a.m. will become 3:00 a.m., you'll effectively lose one hour of sleep as the morning will arrive an hour earlier.
It means waking up at, say, 7 a.m. Sunday morning will feel more like 6 a.m.
There are different stories behind Daylight savings time and the reasons why it is implemented in the beginning.
It is said that farmers started the practice of daylight saving time (DST) to get more daylight hours but they were the ones who opposed daylight saving time when it was adopted. Benjamin Franklin has also been considered as the founder of daylight savings time based on a satirical essay he wrote in 1784.
As CBS News previously reported, While the concept of DST can be traced back centuries, it gained traction in the late 19th and early 20th centuries. The first large-scale implementation of DST was during World War I. Germany adopted DST in 1916, followed by other European nations and the United States. The main reason was to save fuel by exceeding the daylight hours for industrial production and military activities.
As World War I came to an end, many countries abandoned DST. But again during World War II, the country observed DST all year. Congress attempted to implement daylight savings time (DST) again in 1974 to save energy, but that effort failed.
With the passage of the Uniform Time Act in 1966, Daylight savings time was again brought into the spotlight, in the United States. This legislation created the system that we know today., standardizing the start and end dates for DST across the country, although states were given the option to exempt themselves from observing DST.
Over the years, the start and end dates of DST have been adjusted multiple times in response to changing social and economic conditions.
Today, DST is observed in many countries around the world, although the start and end dates vary depending on location and regional policies. Some countries have opted not to observe DST at all, while others have experimented with it on and off over the years.
Pros of Daylight Savings Time |
Cons of Daylight Savings Time |
Promote Public Safety Longer daylight hours promote public safety as there will be lower car accident rates and chances of pedestrians being hit by a car because of darkness It is reported that robberies decreased by roughly 7% overall and 27% in the overnight hours following the daylight savings time. According to the researchers, "Street crime occurs around 5 to 8 PM in the evening, and light during typical high-crime hours makes it difficult to initiate a crime and also identify wrongdoers." Furthermore, daylight in the evening makes it safer for runners, individuals walking their dogs after work, and youngsters playing outside unsupervised because car drivers can see them better. |
Negative Consequences for Health Changing sleep habits, even by one hour, disrupts a person's natural circadian rhythms and has a severe impact on health. According to one study, the risk of a heart attack increases by 10% on Monday and Tuesday following the spring time shift. Researchers discovered an increase in cluster headaches (sudden and intense headaches) following the fall time shift. Male suicide rates in Australia increased in the weeks following the spring DST time change, compared to the weeks following the fall return to standard time. DST raises the chance of a fatal car collision by 5-6.5%, resulting in over 30 additional deaths per year. |
Good for Economy Growth Later daylight means more people will go shopping after work, which means an increase in retail sales, and more people driving, increasing petrol and snack purchases for eight months of the year (the DST period). According to the golf business, one month of DST was worth $200 to $400 million since it allowed golfers to play later into the evening. The BBQ business thinks that one month of DST increases profits by $150 million. In 2007, an estimated $59 million was saved because fewer robberies occurred as the sun rose later. Chambers of Commerce generally favor Daylight Savings Time as it improves consumer spending, which boosts the economy. |
Decreased Productivity The week following the spring Daylight Saving Time transition sees an upsurge in "cyber-loafing" (workers spending time on the internet) due to fatigue. The Monday following the spring time change is called "Sleepy Monday," as it is one of the most sleep-deprived days of the year. Till Roenneberg, a German chronobiologist who studies the body's relationship with light and dark, observes that the human circadian clock does not adjust to DST, and as a result, "the majority of the population has drastically decreased productivity, decreased quality of life, increased susceptibility to illness, and is simply tired." |
Promotes Active Lifestyles When there is still light later in the evening, people are more likely to engage in outdoor activities after work. According to Hendrik Wolff, an Associate Professor of Economics at Simon Fraser University, DST has led to increased outside activity and decreased indoor TV watching. An additional 3% of participants engaged in outdoor activities who would otherwise have stayed indoors. |
DST is Expensive According to economist William F. Shughart II of Utah State University, the simple act of changing clocks costs Americans $1.7 billion in lost opportunity cost based on average hourly wages, implying that the ten or so minutes spent moving clocks, watches, and devices forward and backward could have been spent on something more productive. According to the Air Transport Association, DST cost the airline industry $147 million in 2007 due to confusing time schedules with nations that did not participate in the time shift. |
Despite the Sunshine Protection Act being unanimously approved by the U.S. Senate in 2022, there hasn't been a definitive decision to end daylight saving time (DST) permanently.
While there have been discussions on the bill and even bills introduced in Congress to make DST permanent, but no such legislation has been enacted into law.
The bill has not been signed by President Joe Biden, citing there are other priorities that needed to be addressed before tackling DST, according to The Hill.
Therefore, as of now, there isn't a specific date or timeline for when daylight saving time might end permanently in the United States.
As of July 25, 2022, the U.S. Department of Transportation reported that The state of Arizona does not observe daylight saving time. The Navajo Nation is the only exception in Arizona. Similar to Arizona, Hawaii does not observe daylight saving time. It remains on Hawaii-Aleutian Standard Time (HAST) throughout the year.
American Samoa, Guam, the Northern Mariana Islands, Puerto Rico, and the Virgin Islands also do not participate in Daylight Savings Time (DST).
It is important to note that while many states expressed disinterest in participating in DST, the final decision depends on legislative action at both the state and federal levels.
Also, to implement any changes to DST, approval from the U.S. Department of Transportation is mandatory. The U.S. Department of Transportation oversees time zones and DST observance in the United States.
The debate on daylight saving time will continue in 2024. While legislative efforts like the Sunshine Protection Act aim to address the issue at the federal level, still there are challenges in achieving consensus on the best approach. Public opinion, scientific research, and policy considerations all play crucial roles in shaping the future of daylight saving time in the United States.
One of the standout features of bamboo pillows is their hypoallergenic properties. Bamboo fibers are naturally resistant to dust mites and other common allergens, making them an excellent choice for individuals prone to allergies. By choosing a bamboo pillow, you can bid farewell to those restless nights and greet the morning with refreshed energy.
Bamboo pillows excel at temperature regulation, a crucial factor in determining sleep quality. The breathable nature of bamboo fabric allows for enhanced airflow, dissipating body heat and preventing excessive sweating. Whether you're a hot sleeper or someone who enjoys a cozy, warm sleep environment, the bamboo pillow adapts to your body's needs, ensuring a more comfortable rest throughout the night.
Bamboo fibers possess impressive moisture-wicking capabilities. They can efficiently absorb and draw away moisture from your skin, keeping you dry and comfortable as you sleep. This feature is particularly beneficial during humid nights or for those who experience night sweats. With a bamboo pillow, you can say goodbye to the discomfort of a damp pillow and welcome a drier, more soothing slumber.
A well-designed bamboo pillow offers excellent support to your neck and head, promoting proper spinal alignment. The memory foam infused with bamboo fibers molds to the contours of your body, ensuring optimal support for pressure points and reducing the chances of waking up with neck or back pain. The result is a more comfortable and pain-free sleep experience.
For environmentally conscious individuals, bamboo pillows present a sustainable alternative. Bamboo is a renewable resource that grows rapidly without the need for harmful pesticides or excessive water consumption. Opting for a bamboo pillow contributes to preserving our planet while enjoying a better night's sleep.
Bamboo pillows are known for their durability and longevity. The natural resilience of bamboo fibers ensures that the pillow maintains its shape and supportiveness for an extended period. This means you won't need to replace your pillow as frequently, making it a cost-effective investment in your sleep health.
In conclusion, the bamboo pillow emerges as a compelling choice for those seeking an improved sleep experience. Its hypoallergenic properties, temperature regulation, moisture-wicking abilities, and excellent support make it a valuable addition to your sleep routine. Moreover, by opting for a bamboo pillow, you are making an eco-friendly choice that contributes to a more sustainable future.
If you're ready to invest in your well-being and embrace a more restful sleep, consider giving the bamboo pillow a try. Your body will thank you as you wake up each morning feeling revitalized and ready to conquer the day ahead.
Sleep is the most essential in one's life. One sleeps to stay fit, stay happy, stay rejuvenated, and stay healthy. Psychological and physical wellness is assured with proper sleep. Sleep isn't a single phenomenon. It can be considered as one but it has different stages. 'What are the stages of sleep?' is a common question that would arrive after knowing that our sleep has different phases or stages. It is interesting to know that our sleep mingles between REM and Non-REM sleeping phases.
We will read about it further but even before that, it is important to know that to have smooth sleeping patterns, one needs to be comfortable. This comfort comes from the Sleepsia Bamboo Pillows. These pillows are made up of shredded memory foam and soft bamboo pillow cases. These pillows are known to mold according to the head, the neck, and the spine. Complete relaxation is provided to the head and the neck and therefore, the sleep goes smooth. Let us know more about different stages of sleep.
There are four stages of sleep i.e REM and Non-REM. The REM stands for rapid eyes movement. There are three stages are of Non-
REM and the fourth one is of REM. It is explained as follows:
Let us know in detail to find out the answer of the question, 'What Are The Stages Of Sleep?' The stage one, also known as N1 is the stage where brain activity starts to slow down. The body doesn't go into deep sleep in this stage but if not disturbed, this can lead into a swift shift towards the second stage. Remember, to grab Bamboo Pillows before sleeping! These pillows will help in protecting the user from the disturbances.
On talking about the second stage, it is also known as N2. It is said that usually a person is into this stage for half of his/her sleep. This stage involves lowered body temperature, slowed breathing, and stopping of eye movement. Next comes the third stage i.e N3. In this phase, it is difficult to wake up someone. This is the stage that is responsible for building up the body and enhancing the growth of the brain.
The next stage i.e the fourth one, is known as REM. This includes rapid eyes movement although the eyes remain closed. This stage is known for the creative dreams however dreams can occur in other phases too. To witness the best sleeping experiences and to have the smooth experience, we should never comprise with the comfortable sleeping essentials that include Bamboo Pillows.
These pillows are organic, Certi-PUR US certified and contain no highly volatile compounds. These pillows have supreme filling of shredded memory foam that makes the Bamboo Pillows malleable. These pillows mold as per the body and don't exert any pressure. As a result, the user doesn't get disturbed in between the stages of sleep.
Our final words suggest you all to opt for Bamboo Pillows for sleeping. These will help in giving us a great sleep and non-disturbed sleeping phases. Now that we know the answer to the question of 'What Are The Stages Of Sleep?', why not step ahead in experiencing these stages fruitfully.
Go to SleepSia and order these Bamboo pillows. Don't forget to call us on +1800-862-1084 to know more about it. Team Sleepsia has answers to all your answers. Don't stay curious, just approach us to know!
]]>If you are suffering from neck pain or stiffness, possibly you have tried everything that could help you but if you still didn’t felt enough relief, then using an orthopedic pillow or sleeping without a pillow might help you.
It’s found that unsuitable pillow can make the condition worsen and more painful. In such a situation, you might want to know whether sleeping without a pillow can ease the pain or not. In fact, the sleep type determines the pillow choice and the advantages and disadvantages of not using pillow differ from person to person.
Sleeping without a pillow mostly can worsen your neck pain by twisting the neck position in a discomfort alignment. It is mostly recommended to select the right pillow suitable to the sleep position which alleviates the pain while sleeping. It allows your neck to rest in a comfortable and natural position.
However, Sleeping with a wrong pillow can lead to an inaccurate posture while you’re sleeping. Your head lifts too far from the mattress surface, twist your neck in painful position and your head juts upwards too much. This causes stiffness, cervical pain, and other sleep-related problems.
Although side sleepers are considered the healthiest position to sleep on, there are times when side sleepers have to face through a tough time due to neck pain and other sleep issues. A side sleeper requires a thick and supportive pillow that is as thick as the distance between the neck and shoulder. Contour pillows are designed for the side sleeper to ease neck and cervical pain.
A right pillow upholds the side sleeper’s neck and head aligned with the spine. The pillow that is too thick tilts the head up and neck out of alignment, whereas a pillow that is too-thin or too-soft tilt it down.
When sleeping on the back, a firm or innerspring mattress with small gaps naturally develop between the mattress & the lower back and also between the mattresses and neck. Sleeping without a pillow built uncomfortable space as the head sinks down into the pillow. A too-thick pillow generates an uncomfortably leaning of the head and the chin in the chest.
The back sleepers need low loft pillow to maintain the neck level with the spine. Memory foam pillow with infused gel supports the back sleeper with built-in neck shape and proper alignment. Moreover, a small pillow beneath the lumbar spine or thin pillow below the knees can both ease strain on the lower back.
Some stomach sleepers can truly benefit sleeping without a pillow or using a thin pillow. Though it reduces sleep neap and snoring, stomach sleeping is least recommended sleeping position, since it inevitably forces to twist the head and neck out of the spine.
The physician recommends stomach sleepers to sleep with a low loft pillow or no pillow. Some people feel uncomfortable without a pillow, thus, an adjustable pillow-like Bamboo pillow is recommended.
With or without a pillow, stomach sleepers can benefit by placing a thin pillow beneath the hips.
Clear your Queries at Sleepsia
It is usually seen that an uncomfortable position and wrong pillow can lead to several sleepless nights and other sleep issues too. Thus, to avoid further complications, it’s important to gauge the sleeping need and reason behind the neck pain. Sleepsia is a reliable brand in delivering the best and high-quality pillows for the side, back, and stomach sleepers. To purchase the pillow of your choice from Sleepsia, simply visit the Sleepsia official website sleepsia.com or call at 1800-862-1084 to clear all your doubts.
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Bedsheets are the fabric that covers your mattress and provides a comfortable surface to sleep on. They come in a variety of materials, including cotton, linen, and polyester, and a range of thread counts. The type of bed sheet you choose will depend on your personal preferences and the climate you live in.
Cotton is the most popular choice for bed sheets because it's soft, durable, and breathable. Linen is another popular option because it's also durable and has a luxurious feel. Polyester is less popular because it's not as breathable as cotton or linen, but it's cheaper and easier to care for.
The thread count of a bedsheet refers to the number of threads per square inch of fabric. A higher thread count means a softer sheet, but it also means a higher price tag. Thread count is important if you want a soft sheet, but it's not the only factor to consider. The type of weave (plain, twill, or sateen), the material (cotton or polyester), and the weight (lightweight or heavyweight) all play a role in how soft a sheet feels.
There are a few different types of fabrics that can be used to make bed sheets, but the most common is cotton. Cotton is a natural fiber that is soft and breathable, making it a comfortable option for bedding.
Thread count is another important factor to consider when choosing bed sheets. Thread count refers to the number of threads per square inch of fabric, and generally, the higher the thread count, the softer and more luxurious the sheets will feel. However, it's important to note that a higher thread count doesn't necessarily mean better quality; in fact, some experts say that anything over 400 threads per inch is likely just extra fabric that's been added to make the sheets feel softer, rather than actually adding to their durability.
When it comes to choosing between different types of bed sheets, it really comes down to personal preference. Some people prefer the softness of cotton, while others find microfiber or linen to be more comfortable. Ultimately, it's important to choose a fabric and thread count that you know will be comfortable for you so you can get a good night's sleep.
Bed sheets are made from a variety of materials, including cotton, linen, polyester, and bamboo. The manufacturing process generally involves weaving the fabric, then adding a finish to protect the fabric and add color or pattern.
The type of fabric used for bed sheets will affect how they feel and how long they last. Cotton is a popular choice because it's soft and durable. Linen is also durable, but it can be expensive. Polyester is less expensive than cotton or linen, but it's not as breathable. Bamboo is a newer option that's becoming popular because it's environmentally friendly and has a silky feel.
The weave of the fabric also affects how bed sheets feel and hold up over time. A tighter weave results in a softer sheet, while a looser weave will be more durable.
Once the fabric is woven, it's usually treated with chemicals to make it wrinkle-resistant or add color. Bed sheets may also be pre-washed to make them softer.
After the fabric is woven and finished, it's cut into pieces and sewn together to create a flat sheet, fitted sheet, or pillowcase. The size of the bed will determine the size of the sheets
It is important to wash bed sheets to remove any chemicals that may be on them from the manufacturing process. These chemicals can include pesticides, herbicides, and other harmful substances. Washing bed sheets also helps to remove any dirt, dust, or other debris that may be on them.
The difference between different types of sheets can be confusing. Here's a rundown of the most common types of bed sheets and their benefits:
Cotton sheets are the most popular type of sheet. They're soft, durable, and breathable, making them ideal for year-round use.
Linen sheets are made from flax plants and are known for their strength and absorbency. They're perfect for hot summer nights as they help keep you cool and dry.
Silk sheets are smooth and luxurious, but they can be expensive. They're also not as durable as other types of sheets.
Synthetic sheets are made from polyester or other synthetic fibers and are usually less expensive than natural fiber sheets. They're often treated with chemicals to make them wrinkle-resistant, stain-resistant, or both.
These luxurious 1800 TC bed sheets offer all the comfort and benefits you'll ever need in a sheet set. Sleep smoothly and wake up feeling great with renewed energy, no matter what room the bed is in.
You deserve the best sleep, and it starts with sheets that feel like a dream. Sleepsia Queen Sheets ensure maximum comfort night after night. The fitted sheet is elastic all around (not just on the corners, like other sheets), so it's easy to put on your mattress.
Wrinkle resistant - these super soft microfiber bed sheets are fade and wrinkle resistant. They can be washed in cold water and dried on low in the dryer. They're durable, soft and more comfortable than cotton sheets. Their microfiber fabrics are made of the highest quality, ensuring your bedroom looks like a celebrity's dream home. Fabulous colors and reliably good quality make this a necessary purchase for your bedroom.
Instructions - Machine wash cold, hang or tumble dry low or lay flat to iron; do not bleach.
Conclusion
We hope you enjoyed learning about how bedsheets are made! The process is fascinating and it's amazing to think about all the steps that go into creating something so simple yet so essential. Next time you're snuggling up in your bed, take a moment to appreciate all the hard work that went into making your sheets!
]]>This article is an ultimate guide, and it will break down the whole process of how to choose the right mattress protector. From understanding the importance of a mattress protector, to what to look for in a mattress protector, you'll be equipped with all the knowledge you need to make a wise purchase decision.
A mattress protector is a thin piece of fabric that covers the top and sides of a mattress. It protects the mattress from dust, dirt, and stains. A good mattress protector will also extend the life of your mattress by protecting it from wear and tear. There are many different types of mattress protectors on the market. Some are made from cotton, polyester, or other synthetic materials. Others are made from natural fibers such as wool or bamboo. There are also waterproof options available.
When choosing a mattress protector, it's important to consider what type of protection you need. If you have allergies or asthma, you'll want to choose a hypoallergenic option. If you're concerned about spills and stains, look for a waterproof option. And if you just want to extend the life of your mattress, choose a durable option. Once you've decided on the type of mattress protector you need, it's time to choose the right size. Mattress protectors come in a variety of sizes to fit any bed. Be sure to measure your mattress before you buy to ensure you get the right fit.
Finally, consider how easy the mattress protector is to care for. Some options can be machine-washed and dried, while others require more delicate care. Choose a mattress protector that fits your lifestyle and needs.
If you're like most people, you probably spend a lot of time in bed. Whether you're sleeping, watching TV, or just relaxing, your bed is likely one of the most comfortable places in your home. But what if your bed wasn't so comfortable?
What if it was full of dust mites, dead skin cells, and other allergens? That's where a mattress protector comes in. A mattress protector is a thin piece of fabric that covers your mattress and protects it from dirt, dust, and other allergens.
Most mattress protectors are made from cotton or polyester, and they can be machine washed when they get dirty. They're also relatively inexpensive, so they're a great way to protect your investment in a good mattress.
There are several types of mattress protectors available on the market. Some are designed to protect against dust mites, while others are waterproof and prevent spills from damaging your mattress. Here is a rundown of the most popular types of mattress protectors:
If you're like most people, you probably spend a lot of time researching mattresses before making a purchase. But how much time do you spend thinking about mattress protectors?
Most experts recommend purchasing a mattress protector to prolong the life of your mattress and keep it clean. But with so many options on the market, it can be hard to know how much to spend.
Some factors to consider when deciding how much to spend on a mattress protector:
Sleepsia Premium Mattress Protector: Protect your valuable mattress from dirt, water, and wear. Their protector is designed for quality sleep.
With an extra layer of protection, this waterproof mattress protector ensures that spills and accidents won't interrupt your sleep. The durable material guarantees long-lasting use without causing costly repairs.
This bamboo protector is soft, skin-friendly and moisturizing for your sleeping needs. It's also a comfortable choice for children and the elderly.
They're made of thin, stretchable fabric and will stay tight all night so you can sleep soundly. The fabric is also durable and breathable to promote airflow and minimize sweat. This is the perfect choice for your mattress. It's easy to clean and will keep your bedding fresh throughout the night.
When it comes to finding the perfect mattress protector, there are a few things you need to keep in mind. First, you need to consider the size of your mattress and find a protector that will fit snugly. Second, you need to decide what material you want your protector to be made from. And finally, you need to determine how much you're willing to spend on a mattress protector. With these factors in mind, you should be able to find the perfect mattress protector for your needs.
Thanks for reading!
]]>A common question that many of us ask ourselves is "How often should I change my bedsheets?" The answer to this, like so many other things, varies depending on the person. While some people might be comfortable sleeping with dirty sheets and changing them only once a month (or even less frequently), others might find it uncomfortable or unhealthy. We created this comprehensive bed sheets care guide to help you make the best decision for yourself and your loved ones!
One of the most common questions we get asked is how often you should change your bed sheets. The answer may surprise you – it depends on a few factors.
The type of sheet: If you have a top sheet, you can change it once a week. If you don’t use a top sheet, then you can change your fitted sheet and pillowcase more often, about every 2-3 days.
If you have a top sheet, you can change it once a week. If you don’t use a top sheet, then you can change your fitted sheet and pillowcase more often, about every 2-3 days. How often you shower: If you shower every day, then you can probably get away with changing your sheets less frequently. But if you don’t shower every day, or if you sweat a lot at night, then changing your sheets more often is a good idea.
Most people don't realize how often they should be changing their bed sheets. It's not just about making your bed look nicer - it's about protecting your health. Dust mites, sweat, skin cells, and other debris can build up on your sheets over time, leading to allergies or skin problems. If you don't wash your sheets regularly, you could also be putting yourself at risk for more serious infections.
If you're unsure whether it's time to change your sheets, just take a look and see if they seem clean. If they're stained or smell bad, it's definitely time for a wash. You should also change your sheets if you've been sick or if someone in your household has been sick. By taking these simple steps, you can help keep yourself healthy and avoid any gross surprises in the future!
The benefits of replacing your bed sheets are many and varied. They can include:
Fresher looking and smelling sheets is one of the most obvious benefits of replacing your bed sheets. New sheets will always look and smell better than ones that have been used for a while. This can be a great way to make your bedroom feel more inviting and welcoming.
A reduced allergy is another benefit of replacing your bed sheets. If you suffer from allergies, old bedding can be full of dust mites and other allergens. By replacing your bedding regularly, you can help to reduce your allergy symptoms.
Less dust mites is another benefit of replacing your bed sheets. Dust mites are tiny creatures that thrive in dirty environments. They are known to cause asthma and other respiratory problems. By keeping your bedding clean, you can help to reduce the number of dust mites in your home.
Better sleep quality is another benefit of replacing your bed sheets. When you have clean, fresh bedding, you are more likely to sleep better. This can help you to feel rested and refreshed when you
There are a few things you can do to keep your bed sheets clean. First, wash them regularly. It's best to wash them at least once a week, but if you have pets or allergies, you may need to wash them more often. Second, use a mild detergent and don't over-dry them. Over-drying can cause the fabric to break down and become brittle. Third, avoid using fabric softeners, which can coat the sheets and make them more difficult to clean. Finally, store your sheets in a cool, dry place.
And finally, don't forget to vacuum your mattress regularly! This will help remove any dust mites or other allergens that may be lurking in your bedding.
Conclusion
There's no definitive answer to how often you should change your bed sheets, but most experts agree that it should be at least once a week. If you have allergies or are particularly sensitive to dust, you may need to change them more often. However, if you don't have any special considerations, changing your bed sheets once a week is probably enough to keep them fresh and clean.
]]>Mattress protectors help extend the life of your mattress. If you have a child, there are a few added benefits that you should consider using a protector: they’re less dangerous while putting on and taking off between scheduled washings; they make it much simpler to achieve those cleanings; plus they will make it more comfortable for the child sleeping on the protector.
A mattress protector is a thin, protective cover that is placed over a mattress to protect it from spills, stains, and other potential damages. They are typically made from a waterproof material and can be easily Removed and washed when necessary.
Mattress protectors offer several benefits that can be beneficial for both parents and babies alike. For parents, a mattress protector can help to extend the life of their baby’s crib mattress by protecting it from spills, accidents, and wear and tear. A mattress protector can also be helpful in keeping the mattress clean and free of bacteria or dust mites.
Babies spend a lot of time sleeping, so it’s important that their sleeping environment is as clean and comfortable as possible. A mattress protector can help to create a cleaner sleeping surface for your baby by blocking out dust mites, bacteria, and other potential allergens. Additionally, a mattress protector can help to keep your baby’s skin safe from irritants and potentially harmful chemicals that may be present in some mattresses.
If you’re considering purchasing a mattress protector for your baby’s crib, be sure to look for one that is made from a safe, hypoallergenic material.
One of the most purchased mattress protectors is by sleepsia. Sleepsia's Premium Mattress Protector can protect your mattress from dirt and water. Made for quality sleep, it feels softer than other plastic mattress protectors. It has a bamboo cover, which is soft and moisturizing. It's great for healthy sleep as well as being friendly to the skin. It’s also a safe choice for children and the elderly. If you want to continue using your mattress, invest in the water-resistant mattress protectors that are durable and long-lasting. They shield your mattress from liquids, which can lead to costly repairs.
If you're not using a mattress protector, you're risking a lot. Your mattress is full of dust mites, which can trigger allergies and respiratory problems. It's also a breeding ground for bacteria and mold, which can lead to serious health problems.
Without a barrier between your baby and these harmful contaminants, your little one is at risk of developing asthma, eczema, and other serious health conditions. So if you want to keep your baby safe and healthy, be sure to use a mattress protector.
Washing your mattress protector is important to keep it clean and fresh, but you may be wondering if it will hold up well in the wash. Rest assured, most mattress protectors are designed to be washed frequently without losing their shape or effectiveness. In fact, many are even machine-washable for added convenience.
When washing your mattress protector, be sure to follow the care instructions carefully to avoid damaging it. In general, it's best to use a mild detergent in a cool or warm setting. Avoid hot water, as this can break down the fabric and cause premature wear. You may also want to line dry your mattress protector to prevent shrinkage.
It's a common misconception that mattress protectors can cause allergies for baby. The truth is, mattress protectors are actually quite safe for babies and can help to prevent allergic reactions.
Here's what you need to know about mattress protectors and allergies:
As a parent, you want to do everything you can to keep your baby safe and comfortable. When it comes to choosing a mattress protector, you want to make sure you pick one that is safe for your little one.
Here are a few things to look for when choosing a mattress protector for your baby:
Conclusion
A mattress protector is an important piece of bedding to have, especially if you have young children or pets. Not only will it protect your mattress from spills and stains, but it will also prolong the life of your mattress. When shopping for a mattress protector, be sure to choose one that is made from breathable material so that it doesn't trap heat like plastic can. We hope this article has helped you understand more about mattress protectors and how to choose the right one for your baby. Thank you for reading!
]]>Protecting your mattress is a very important task. Mattresses are the basic foundation for your bed and protectors play an essential role in preventing it from becoming stained and smelly. Mattresses can not be washed often due to their sensitive nature, so protectors are used to keep them clean. Mattresses have been around for decades, but do you know all about mattresses? What are the benefits of using a protector on your mattress? We have all the answers to your questions - even ones you didn't know you had!
A mattress protector is a thin, often quilted, layer of fabric that is placed over a mattress to protect it from dirt, spills, and wear and tear. It is typically made from a durable material such as polyester or cotton and is designed to be easily removed and washed.
Mattress protectors are an important part of prolonging the life of your mattress and keeping it clean. They can also help to reduce allergy symptoms by creating a barrier between you and dust mites, pet dander, and other allergens.
When shopping for a mattress protector, look for one that fits snugly over your mattress and is easy to wash. You may also want to consider one with a waterproof layer if you have children or pets who are prone to accidents.
Mattress protectors are an important part of keeping your mattress clean and free of stains, spills, and allergens. They can also extend the life of your mattress by protecting it from wear and tear. There are many different types of mattress protectors available, so it's important to choose the right one for your needs. Here's what you should know about mattress protectors to make the best choice for your home.
There are several different types of mattress protectors available on the market. The most common type is a fitted sheet style protector that goes over the top of your mattress like a fitted sheet. These are typically made from cotton or polyester and have a waterproof backing to prevent spills from seeping through. Another type of protector is a zippered mattress cover which completely encases the mattress in a waterproof barrier. These are great for protecting against dust mites and other allergens, but can be more difficult to remove and wash. Finally, there are quilted covers which add an extra layer of padding and protection to your mattress. These are often used in conjunction with another type of protector for added protection.
One of the most common questions we get asked about mattress protectors is whether or not they are waterproof. The answer is yes, most mattress protectors are made from waterproof materials that will keep your mattress free from spills and stains. However, there are a few things to keep in mind when choosing a waterproof mattress protector.
First, not all mattress protectors are created equal. Some may be more waterproof than others, so it’s important to read the product descriptions carefully before making your purchase. Second, even the most waterproof mattress protector won’t do much good if it doesn’t fit snugly on your mattress. Be sure to choose a size that will fit your mattress snugly and won’t slip or bunch up during use.
Finally, remember that no matter how waterproof your mattress protector is, it’s always a good idea to clean up spills and stains as soon as possible. This will help prevent any lasting damage to your mattress and ensure that you get the most use out of your protector.
A mattress protector is an important item to have if you want to keep your mattress clean and in good condition. Here are a few things to keep in mind when shopping for a mattress protector:
We would highly recommend you to check this protector for your mattress:
Assuming you've already got a mattress protector, there are a few things you should know in order to keep it in good condition and extend its lifespan. Here's a complete guide on how to properly care for your mattress protector.
First and foremost, make sure to regularly clean your mattress protector. Just like your sheets and pillowcases, your mattress protector can accumulate dust, dirt, and other debris over time. To clean it, simply remove it from your mattress and wash it according to the manufacturer's instructions.
It's also important to keep your mattress protector dry. If it gets wet, either from spills or sweat, be sure to dry it off as soon as possible. Moisture can cause the fabric to mildew or mildew, so it's important to keep it as dry as possible.
Finally, make sure to store your mattress protector properly when not in use. If you're not going to be using it for a while, be sure to store it in a cool, dry place. This will help prevent any damage from happening while it's not being used.
A mattress protector is an important investment for anyone with a mattress, whether it's new or old. A good mattress protector will keep your mattress clean and free of dust, dirt, and spills, while also extending its lifespan. There are many different types of mattress protectors to choose from, so be sure to do your research before making a purchase. We hope our guide has helped you learn everything you need to know about mattress protectors so that you can make an informed decision about which one is right for you.
]]>If you're wondering why bed sheets in hotel rooms are always white, the answer is surprisingly simple. The color of the sheets makes it easier for the staff to change them promptly and not let any dirt or dust accumulate.
In addition, white sheets create an illusion of cleanliness and freshness, which is exactly what most hotel guests are looking for. And while some other colors may be more stylish, they will ultimately require more upkeep and care.
Hotel bedding has a long and interesting history. The tradition of using white bed sheets in hotels dates back to the early days of the industry, when hoteliers wanted to create a clean and inviting space for their guests. White sheets were seen as a symbol of luxury and cleanliness, and they remain a popular choice for hotel bedding today.
While the tradition of using white bed sheets in hotels began in the early days of the industry, it wasn't until the mid-20th century that hotels started using them exclusively. This was due to a number of factors, including the increasing popularity of home laundering services and the growing availability of bleached fabrics. Today, most hotels use white bed sheets as standard, though some may offer other colors or patterns upon request.
The use of white bed sheets in hotels is often seen as a symbol of luxury and cleanliness. However, it's important to remember that hoteliers also choose white bedding for practical reasons. White sheets can be easily bleached and laundered, making them an ideal choice for busy hotels that need to keep their linens clean and inviting for guests.
There are a few reasons why hotel bed sheets are usually white. White is a neutral color that goes with anything, so it's easy to match the sheets to the rest of the room. White sheets also tend to look cleaner than colored sheets, and they show any dirt or stains less easily. Finally, white sheets can be bleached if they do get stained, so they'll always look fresh and new.
Whites have always been associated with cleanliness and purity, which makes them the perfect choice for bed sheets in the hospitality industry. After all, guests want to feel like they are sleeping in a clean and comfortable environment.
There are other reasons why white bed sheets are so popular in hotels as well. For one, they can be easily bleached if they become stained. This ensures that they always look fresh and new, no matter how many times they are used. Furthermore, white bed sheets also create a sense of calm and relaxation, which is ideal for those who are looking to get a good night's sleep.
Most people don't think twice about the bed sheets in their hotel room - they're just happy to have a clean, comfortable place to sleep. But have you ever wondered why most hotel bed sheets are white?
It turns out, there's a very practical reason for this. White bed sheets can be bleached and washed at high temperatures, which kills any bacteria or germs that may be present. This is important in a hotel setting where many different people are using the same bedding.
So next time you're enjoying a cozy night in your hotel room, remember that those white bed sheets aren't just for looks - they're there to keep you safe and healthy!
The color white is often associated with cleanliness, which is why many hotel bed sheets are white. However, there is more to it than that. White bed sheets can also have a positive effect on your sleep.
A study conducted by the University of Toronto found that people who slept on white bed sheets felt more rested and had a better night's sleep than those who slept on colored bed sheets. The reason for this is that white bed sheets reflect light, which can help to regulate your body's natural sleep cycle.
In addition to helping you sleep better, white bed sheets can also make your bedroom look more spacious and airy. If you're looking for a way to improve your sleep quality and make your bedroom look bigger, consider investing in some white bed sheets!
One of the most enduring mysteries of the hotel industry is why bed sheets are always white. There are a number of theories floating around, but the most likely explanation is simply that white is a neutral color that goes with any decor. But what are the pros and cons of white bed sheets?
On the plus side, white bed sheets are always clean and crisp looking. They make a room look more spacious and airy, and they can be easily bleached if they get stained. On the downside, white bed sheets show every bit of dirt and grime, and they can be difficult to keep looking pristine. Also, some people find them too stark and sterile looking.
The color of bed sheets in hotels is typically decided by the hotel's design team or housekeeping staff. In some cases, the hotel chain may have a standard color that all of its properties use. White is a popular choice for bed sheets in hotels because it creates a clean and fresh look in the guest room. It is also easy to keep white bed sheets looking crisp and new with regular laundering.
After reading this article, you now know the answer to the question: why are bed sheets in hotels white? There are actually several reasons for this, including the fact that white is a neutral color that goes with any decor, and that it can help to create a feeling of cleanliness and freshness. White bed sheets also have the advantage of being easy to clean and keep looking pristine. So next time you're wondering why all those hotel beds have such crisp white sheets, now you know!
]]>About 1 billion people are estimated to have obstructive sleep apnea worldwide among which 400 million suffer from severe to moderate symptoms. Adults are more prone to it than children. But before going into further detail, let’s understand what Obstructive Sleep Apnea is!
Definition- Obstructive sleep apnea is the most common sleeping disorder characterized by recurrent or repeated episodes of obstruction while sleeping. It occurs due to blockage of the upper airway. It often results in disruption of sleep along with the increased frequency of daytime fatigue and sleepiness, thereby, decreasing the quality of life. It is the most common type of sleep-related breathing disorder. Obstructive Sleep Apnea is more prevalent in men than in women. It is higher in patients with obesity, hypertension, and other cardiac problem. But most commonly the prevalence increases with age.
OSA is a multifactorial and complex entity. Usually, air travels to our lungs via the nose or mouth helping us breathe while we sleep. But in OSA, a person cannot breathe due to the relaxation of muscles at the back of the throat causing the blockage. Snoring is evident in such people. In a simplified way, it is safe to say that the upper airway collapses due to decreased pharyngeal muscle activity. The episodes are usually accompanied by reduced oxygen and increased carbon dioxide in the body due to microarousal which occurs as a result of the respiratory effort to restore breathing.
As we know how sleep apnea works, etiology lies in the name itself- Obstruction. The obstruction in airway but what possibly can affect your breathing during sleep?
Usually the symptoms are not recognized by the patient first but by their bed partner. Snoring is the first sign of OSA along with daytime drowsiness and fatigue. The patient often complains of:- Morning headaches
All these signs and symptoms not only affect the physical but mental and social health too. Due to lack of concentration and drowsiness in morning, a person is not able to work or study properly. Moreover, a person is considered as lazy or lethargic at his job which affects the person’s mental state often causing depression. Even though snoring is the first sign of OSA but not all who snore have Obstructive Sleep Apnea.
The condition must diagnose to evaluate the severity and plan the management accordingly. Any diagnosis is incomplete without complete medical history and physical examination. So first the signs and symptoms are evaluated followed by complete history to rule out any kind of genetic entity. Various tests are performed along with sleep evaluation which is usually done by sleep specialists.
The condition can be treated by various therapies, surgeries and other conventional method.
Therapies
Alternate to Pressure therapies, oral devices are used to keep your throat open during sleep preventing any kind of obstruction.
Surgeries are only considered if all other therapies have failed or aren’t an appropriate choice for the patient. It is done in cases when a person has excessive tissue, malformed tissue, deviated nasal septum, enlarged tonsils or any other abnormality narrowing throat or the air passage. Following surgeries are performed:-
Other conservative methods involve:
After a hectic workday all we look for is few quiet moments of sleep and if somehow our lifestyle is not allowing us the benefit of it, we are doing something wrong. OSA is preventable and manageable. So you should neither delay the treatment nor the comfort of your sleep.
]]>We must be active and productive most of the time if we want to survive in this fast-paced, fiercely competitive world. Many people take care of their health by eating well, jogging in the park, or going to the gym to remain physically and mentally well. However, one of the crucial rituals is still getting enough sleep.
The most vital component for good health is sleep. It is as essential as water and as significant as oxygen. We toil tirelessly every day. We all need sound sleep when we get tired from a hectic schedule. For an entire rest, we also have to identify the correct sleeping positions, which apart from giving us mental peace, makes us feel relaxed and keeps us healthy.
Getting sufficient sleep and attempting to build a sleep routine are the two aspects of sleeping patterns that matter most. A change of position could be helpful for someone with sinus or snoring concerns.
If we don't know about proper sleep, then the following health-related problems happen-
Leftie is the way!
Sleeping on the left side is the best position for your health. It is scientifically proven that one who sleeps in the left-side place has fewer health-related problems. The health advantages of sleeping on your left side are giving you mental peace and proper digestion. Our internal symmetry is imbalanced, even though our external balance is mostly symmetrical. Our system can direct and process waste.
Resting on your left side at night is prudent to lessen heartburn and allow gravity to move waste down your guts. To avoid shoulder pain, you may change sides per your needs. Placing one pillow between your legs and holding the other for support elevates your level of sleep.
Sleeping on your back helps in numerous ways. First of all, maintaining proper spinal alignment is simpler. A spine position can also relieve stress from the jaw or shoulder, which lessens tension headaches related to those areas. By minimizing compression and pain from previous injuries or other chronic diseases, sleeping on your back may help relieve discomfort.
Lay flat with your arms in a goalpost shape and your legs hip-width apart. Use a pillow to raise your knees.
The posture of sleeping on your stomach might be last on the list if we had to rank sleeping positions. Although it's a favorable position for sleep apnea or snoring, the advantages don't go very far.
Your neck and back may get harmed if you sleep on your stomach. It could be putting a lot of needless tension on your muscles and joints, making you feel uncomfortable and fatigued when you wake up. Think about placing a pillow beneath your lower tummy to relieve back pain.
To make lying on your stomach more pleasant and less demanding on your neck, try doing it with a thin head cushion or even without one. You can also try placing a pillow beneath your pelvis to relieve lower back pain.
Sleeping on your stomach naturally maintains your airway open. Recognizing that doing so can lower your risk of snoring and sleep apnea is essential.
Reviewing all these positions, you will quickly get the point that sleeping on the stomach is not a wise decision. And if you face digestion problems, sleep on the left side. It depends on how you are feeling right now. There is no need to change your routine if you do not experience regular aches and pains or concerns with snoring, sleep apnea, acid reflux, or GERD. In this situation, you might already be getting the finest sleep possible and probably in a comfortable position.
On the other hand, if you frequently wake up with neck and back pain, your sleeping position is likely to be to blame. To have a better night's sleep and prevent any long-term problems for yourself, try to switch up your sleeping posture. Hugging a pillow might make the transition from the stomach to side sleeping simpler for some people since it simulates the feel of the mattress against your belly.
The second most crucial factor in excellent or insufficient sleep is your mattress and pillows, so if adjusting your posture doesn't work, you may need to get new ones.
People prefer to stay in one position for longer as they age since pains and physical issues affect how well they sleep. Therefore, choosing the appropriate position is crucial.
]]>As per a report an overwhelming majority of Indians suffer from Sleep deprivation and disorders yet it is an overlooked health problem. We work day and night to achieve our goals and prosper in our careers, however, in this entire scenario our biological schedule is hampered and we end up carrying extra baggage of sleep disorders.
Has it ever occurred to you that you feel like sleeping during your office hours or at any abnormal hour other than normal sleeping hours? Do you face difficulty falling asleep? Or did your friends or partner complain about your increased movements or snoring during sleep? And we accuse the stress and work pressure for all of the above. It is true that people with stressful jobs are more prone to sleep problems and when the answer to all the above questions becomes yes, it is the point where the sleep problems start, and we even after noticing the symptoms we remain ignorant. In old age, if not work stress, medical conditions like asthma, obesity, and medications interfere with sleep. A downward trend in sleep has also been observed in children which is due to the excessive use of mobile phones and caffeine consumption.
It is formidable to be aware of sleep disorders and their severity before it becomes gravely. There are many different types of sleep disorders but the most common sleep disorders are:
Insomnia is a condition of difficulty in falling asleep or staying asleep and the person either wake up early or remain restless the entire day. The condition can be acute or chronic depending upon the factors it is associated with like stress, anxiety, poor sleeping habits, certain medications, depression, or environmental factors like light or temperature.
Sleep apnea is a serious sleep disorder characterized by a repetitive interruption in breathing while sleeping. If left untreated will prove critical to the patient. It can occur either due to blockage of the airway (Obstructive Sleep apnea) or if the brain fails to send signals to muscles to control breathing (Central Sleep apnea). It is usually associated with loud snoring, morning headaches or a sore throat in the morning.
Now it has been observed that 50%- 60% of people suffering from insomnia are likely to have Sleep apnea, and the condition is known as Comorbid Insomnia and Sleep Apnea (COMISA). It is a debilitating disorder that impairs daytime functioning and quality of life. The common characteristics that COMISA exhibits of both insomnia and sleep apnea are:
The condition can be managed and treated only after recognizing the underlying etiology. Restless Leg Syndrome is a condition that causes an intense and irresistible urge to move legs due to a prickly sensation. It happens usually in the evening or during nighttime and disrupts sleep. The sensation is temporarily relieved by the movement of the legs.
Narcolepsy is a chronic neurological disorder in which sleep regulation is affected. It is characterized by excessive daytime drowsiness and uncontrolled episodes of sleep. Unlike normal sleeping patterns, the NREM phase is absent in narcoleptic patients and they directly enter into REM sleep. A narcoleptic patient experiences hallucinations, cataplexy, slurred speech, and sleep paralysis. Such patients also suffer in their professional and personal life as they are thought to be lethargic or lazy. The person is more prone to the disorder if a family member has one.
The department of Physiology, All India Institute of Medical Sciences, New Delhi, India has also recommended a national sleep policy, citing it the ‘need of the day’, annexing it under the National Health Policy of India. The policy raises this ever critical issue of the need of ‘adequate sleep’ for the overall population of India.
Over 10% adults in the US have been diagnosed with sleep Apnea, which simply means that people stop breathing multiple times every hour while they are asleep. Americans having a problem with sleep isn’t new, and we have been grappling to sleep well, for various reasons, best known to us, and some unknown. The issue of lesssleepness or simply sleep deprivation was there until the global pandemic Covid-19 happened. Literally shook up our sleep patterns and routine. So much so, that the CDC has also called this phenomena as ‘public health epidemic’, reported on sleepfoundation. During this period, reported on PubMed, four out of 10 people had trouble sleeping. They’re calling it – Coronasomnia.
As per a report from Division of Pulmonary St. Louis University School of Medicine, obstructive sleep Apnea (OSA), apart from causing hyper somnolence and fatigue, it is known to negatively impact practically every organ system. Having that, might result perinatal, cardiovascular, endocrine, gastrointestinal, neurologic, obstetric, respiratory, perioperative, accident-related and mortality-related health outcomes in one’s body. Sleep Apnea can be described when the upper airway is completely or partially blocked, leading to interruption of your regular breathing for a short time. You might just wake from sleep, on account of it. If left untreated, sleep Apnea may be associated with high blood pressure and a stroke and heart attack risk.
You have obstructive sleep Apnea when the muscles in the back of your throat relax too much to allow normal breathing. These muscles keep structures such as the smooth palate, the triangular bit of tissue suspended from the velvety palate (uvula), the tongue, and the tonsils.
When you relax your muscles, your airway narrows or closes as you breathe, making breathing difficult for 10 seconds or longer. It can cause a decline in the oxygen portion in your blood and might lay a film of CO (Carbon Dioxide). Your brain detects obstructed breathing and briefly wakes you up so that it reopens the airway. This arousal is typically so brief that you will overlook it.
You may awaken with shortness of breath that quickly resolves with one or two deep breaths. You may make snorting, choking, or gasping sounds. This routine can reprise five to thirty times or more in sixty minutes, all night long. These disruptions impair your ability to enter deep, restful sleep, and you will most likely feel sleepy during your waking hours. People suffering from obstructive sleep Apnea may be unaware that their sleep is disrupted. Many individuals who face this type of sleep Apnea are ignorant that they haven't rested well all night.
Typically, a person sleeps at night, thanks to a 9 to 5 workday convention. But, it is also due to the close interaction between our natural sleep and alertness rhythms, which get driven by an internal clock. The clock is a small part of the brain called the suprachiasmatic nucleus. Abnormalities related to the clock are called the circadian rhythm. The disorders include jet lag, adjustment to the work shift and sleep phase syndrome. Having not enough sleep can also lead to insomnia. People with insomnia don’t feel as if they have enough sleep at night. Insomnia can also lead to day time activities. The known causes including depression, anxiety, stress and poor sleep disorders.
In normal sleep, we go through the REM and four stages of non-REM. Stage one of NREM sleep is the lightest, while stage 4 is the deepest. As you get repeatedly interrupted and cannot cycle normally through the types and stages of sleep, you feel fatigued and have trouble concentrating and paying attention as you awake. We must focus on the quality of sleep because of its vitality- generally. Poor sleep quality can be related with i.e. poor sleep efficiency, increased arousals, and/or altered sleep architecture.
You may need to consult a medical professional if you have, or your partner has any of the mentioned symptoms above. One must not ignore the health risks associated with the same and make sure, to do whatever it takes, to get a good night’s sleep.
]]>In this busy world, we often focus on bigger things and leave out the once which can be most vital for our sustainability. Often to pursue our careers and to become successful in our life. A flourishing career comes from hard work and between all this noise we often forget about to sleep. Gone are the days were people used to sleep at 8 pm and used to wake up at 5 am to complete their household and working chores. Sleep as we know is the enzyme of health and keeps us energized the whole day and prepare us for all that rough and tough schedule. But are we getting enough sleep to keep our body working at its full potential? Is your sleeping hours being reduced on a march of better opportunities?
Let’s dive into some of the aspects of healthy sleep routine and the signs you aren’t getting enough sleep.
Proper sleeping habits are associated with healthy life and higher life expectancy. As we know anything which is done more than required is harmful for us and so is it with our sleep. Sleeping too less and sleeping too much are both harmful for our body. Though it is difficult to ascertain the proper balance between sleeping and work. A normal 7 to 9 hour of sleep is must for keeping you in a healthy prospect. According to Chinese Longitudinal Healthy Longevity Survey, finding U-shaped associations of sleep duration with all-cause mortality, favoring the highest survival among individuals habitually sleeping 7 to 8 hours.
Scientist have revealed that young adults tend to have a periodic and systematic hours of sleep stages during night. It mostly begins a period of deep sleep (shown as NREM-3 and NREM-4), which is continued by an increase in REM sleep (when we’re most likely to dream) during the latter half of the night.
As we get old, this pattern of sleep gets disrupted, and the overall sleep becomes mostly fragmented. The amount of sleep time is reduced, and the amount of time we stay awake throughout the night increases.
Sleep makes about one third of our total lifetime and as such sleep has a essence of several physiological functions including:
It has been revealed that sufficient, quality and consistent sleep is probably the key to increase in global life expectancy. Research shows that those individuals able to successfully reach very old age like the once that live to 100, had an experience of optimal sleep across the lifespan. Whereas poor sleep may increase the aging process; sleeplessness affects nearly all the physiological function in our body.
Professor Matthew Walker notes in his book – Why Can’t We sleep, that the shorter we sleep, the shorter our life span would be. Backed by other stats where the Center for Disease Control and Prevention, says that 30% of adults are unable to get adequate regular sleep.
Adult with low sleeping hours shows a sign of memory loss and lack of concentration towards their work. Poor sleep could affect the brain in many ways. A research conducted on mice has shown that sleep-deprived mice develop excess deposits of beta amyloid in the brain in comparison to the mice allowed to sleep normally. Similarly in humans, this beta amyloid deposits in the brain are linked to loss of memory and thinking and is the cause of dementia. People who are continuously sleep deprived have more chances to develop high blood pressure, narrowed blood vessels and diabetes. Each of these decreases the blood flow inside the brain. Brain cells thrive on lot of oxygen and sugar and a blood flow problems could gradually affect their ability to work.
Studies shows that sleep controls hormones in your body and lack of sleep can be seen on our face. Your skin will look glowy and fresh if you get adequate sleep every night. If you’re looking to improve your health and appearance of your skin, try to add a few more hours of sleep into your routine. Sleep ensures the production of cytokines, which help the immune system against infections and the ones that affect the skin. Stress is also a factor in the development of acne. A body in stress produces cortisol and inflammatory proteins. Lack of sleep raises the cortisol levels significantly. Cortisol increase can impact your immune system’s defensive power negatively, which leads to an increased skin problems and diseases. Not only skin, less sleep also causes increase risk of many physical and mental health problems.
Excessive weight gain is another problem associated with sleep deprivation. Proper sleep results in controlled release of ghrelin and leptin (the hormones that affect how hungry you feel). Sleep deprivation has also contributed to higher risks of weight gain and obesity in past few years. People having BMI (Body Mass Index) over 30 (the obesity range) had minutely shorter sleep durations and was more variability in their sleep. Extra weight can lead to health issues such as high blood pressure, coronary artery disease and type 2 diabetes.
Our eyes speaks a lot about our health, a sleepless night would result in dry, itchy, or bloodshot eyes. Not getting proper sleep would also affect your eyesight. Individuals with sleep issues are at a potential risk to develop ischemic optic neuropathy (ION), which causes permanent vision loss. Because the body uses sleep time to repair damaged cells and regulate hormone levels, people might experience lower tear production which leads to irritation and feels like stinging, grittiness and/or burning.
As we know, eating excessive junk food cause long term health issues. After a sleepless night, you would be much eager to crave for a short tasty option rather than eating healthy food. Junk food impacts blood sugar and blood pressure, increases inflammation, and also assure that individual does not eat enough necessary nutrients. It results in obesity and other related health issues. Lack of sleep causes tiredness which results in increase release of Cortisol, the stress hormone, stimulating your appetite. Research shows that sleep deprivation causes an increase in overall hunger, which can lead to an urge of sugar, fat or both.
When you feel tiresome, one prefers a cup of soda to energize oneself. Invariably, an increased routine of caffeine causes might cause health problems, such as symptoms of Restlessness and shakiness. The U.S. Food and Drug Administration have cautioned that just one teaspoon of powdered caffeine is equivalent to about 28 cups of coffee. Such increased levels of caffeine can cause severe health problems.
Increased mood swing is one of the signs, you are not getting proper sleep. Sleep and mood are relatively connected. Lack of sleep can cause irritability. Studies show people who are sleep deprived shows increase in negative moods (anger, irritability, frustration sadness) and decreases in positive moods. And sleep deprivation is often a symptom of mood disorders, such as depression and anxiety. It can also raise the risk of and even contribute to, developing several mood disorders.
When you stay awake late night and wake up with sore throat, dry mouth, or headache, which means you are not getting proper sleep. Morning health disorders such as sleep apnea, acid reflux or snoring are the common signs of your sleeplessness. Continued habit of sleep deprivation result in serious health stigmas and has a huge impact on your body on a long run.
While it is difficult to ascertain the proper sleeping hours for every individual getting 7 to 9 hours of sleep is medically recommended for a healthy lifestyle.
Proper sleep helps you keep energized and adds to several health benefits. Including some smart habits which is normally referred to ‘shut-down time:-
Before knowing the relationship between serotonin and the sleep cycle, let us know more about serotonin. Serotonin is a neurotransmitter (that also acts as a hormone) and carries signals from the central nervous system (nerves from the brain) to the peripheral nervous system(throughout the body). Serotonin is a natural chemical with the chemical name 5-
Hydroxytryptophan found in the brain, bowel, and platelets. The essential amino acid tryptophan constitutes this chemical, thus it is obtained from outside sources. Our brain produces only 10% of serotonin, the rest is found in the lining of our intestine.
Most individuals are aware that how well they sleep and how much of it they get can directly affect how well they perform during the day. Some people fall asleep right away, but for others, it is an impossible feat. All night long, they would toss and turn, leaving them feeling worn out and drained. But did you know that your ability to sleep at night might be impacted by what you do during the day?
Serotonin is a neuromodulator of sleep. The forebrain and brainstem regions play a key role in regulating and controlling the sleep/wake cycle. Serotonin is an important chemical that plays role in the sleep-wake cycle. Not only it promotes wakefulness but it also inhibits rapid eye movement. Inhibiting REM-sleep effector neurons in the brainstem during waking hours may help serotonin work in conjunction with noradrenaline and acetylcholine to promote cortical attentiveness (inhibitory role on REM sleep).
REM, Rapid Eye Movement, is the fourth stage of sleep that occurs an hour after you fall asleep. Your brain activity increases in this stage, sleep is not deep and dreams are intense at this point. At this particular time, your legs and arms cannot move, and are temporarily paralyzed. Besides muscle relaxation and brain activity, a person also undergoes increased breathing, heart rate, and rapid eye movement.
The two main elements that affect sleep are as follows. One is the circadian clock, which tells the body to stay awake during the day and go to sleep when it gets dark. Homeostatic sleep pressure is the other element. You've just had sleep, so you're up and energized in the morning. You grow tired and sleepy throughout the day, which puts pressure on you to go to bed. Even though it is daylight outside and your circadian clock says you should be awake, if you don't get enough sleep that night, your sleep pressure is even higher the next day and you are even more exhausted. The scientists hypothesize that neural activity in the raphe and their release of serotonin is a way for the brain to build up sleep pressure.
There are at least two reasons for the seeming contradiction between serotonin's inhibitory and facilitative effects on sleep. The achievement of a behavioral state depends on the intricate interaction between the serotonergic and other neurotransmitter systems. On the one hand, serotonergic modulation of the sleep/wake cycle occurs through a multitude of post-synaptic receptors that mediate different or even opposite responses. REM sleep is induced by the cholinergic neurons in the pons, which are inhibited by brainstem serotonergic and noradrenergic neurons. Lethargy and weariness have been linked to serotonin's impact on sleep in humans.
Wakefulness is associated with the dorsal raphe nucleus and electrical stimulation of the receptors causes wakefulness. It was observed that administration of these receptor agonist causes wakefulness, thereby reducing sleep. Cortical serotonin is higher in level during wakefulness, reduced during REM phase.
Serotonin is known to synthesize the hormone melatonin. It plays an important role at night as it regulates biological clock. Where melatonin regulates the entire wake-sleep cycle, serotonin specifically regulates wakefulness, REM sleep.
Insomnia and depression are correlated with serotonin. Though many researcher found that depression is not an effect of low level of Serotonin but no evidence fully supports the theory. Depression and Insomnia has bidirectional relationship. A person with depression cannot sleep or a person with poor sleep habit are more likely to be depressed. Due to high level of serotonin, wakefulness is promoted causing insomnia in a person and in turn, it leads to depression.
Serotonin plays important functions in body and is always good to consult your doctor if you have any health issue regarding Serotonin.
]]>One of the most important functions our body is to get good sleep so that we could let our mind relax and let other functions to continue. It’s a way to replenish and restore body’s energy. And what happens if we do not sleep well? Other than being irritated, fatigued, drowsy we tend to develop sleep disorders if our sleep cycle remains disturbed for long period of time like insomnia, narcolepsy, restless leg syndrome, etc.
One of the quick remedial approach is Acupressure therapy and is growing quickly. It is a hand-mediated energy healing technique which is considered as useful strategy for the management of multiple symptoms, along with beneficial physical comforts, satisfaction and economy. It is a manually operated, needle-free, non-invasive, cost-effective and non pharmacological healing intervention to promote patients' well-being. The art of pressure acupuncture has been derived from ancient Chinese practices and Indian Ayurveda and exhibits superior therapeutic potential against various diseases and illnesses. It energises the spirit, our minds and emotions, channels energy to body. It also aids in sleep and certain pressure points provide benefit to mind and body. For good physical health and mental health it is important to maintain Qi. Qi is the vital energy that flow through these invisible meridians (pressure points/ acupoints) as per Chinese medicine and philosophy. Blockage of any one of the meridians can lead to illness.
Meridians, Acupoints or pressure points are the points or areas on the body that when manipulated in specific manner produce significance pain and effects. The art of pressure acupuncture has been derived from ancient Chinese practices and Indian Ayurveda and exhibits superior therapeutic potential against various diseases and illnesses. It is based on the principle of activation of acupoints across meridians which can be facilitated by the fingers or hand devices. According to Chinese theory these 12 meridians are yin and yang organs, bilaterally symmetrical organs. Yin and yang organs are principle meridians that balance each other out, one is hot and the other includes cold. These meridians are intersected by the midline meridians.
Anatomically speaking, tendinomuscular meridians were considered as superficial meridians associating body with the environment and principle meridians present in deep organs but it was not scientifically proven. Recently studies suggested neural hypothesis, in which stimulation of sensory nerves sends information to brain causing clinical changes associated with the treatment. Neural innervation is the most acceptable theory because of the evidence that pain can be triggered or abolished after giving medicines or local anesthetics at specific acupoints. Acupoints are the most sensitive areas including nerves, arteries, blood capillaries or ligaments rich in nerve endings. Pain was considered to be blocking the normal flow of vital energy and applying pressure at specific tender point restores the normal circulation and reliefs the person of pain. Though direction of radiation of pain cannot be construed as the evidence but neurological sensations points towards neural hypothesis. Acupoints are located on major neural pathways.
It is based on the principle of activation of acupoints across meridians which can be facilitated by the fingers or hand devices. In the therapy, muscular tension is released when pressure is applied on the acupoints, the amount of pressure applied controls the flow of physiological energy. It demands physical pressure on specific trigger points which are placed at meridians. Different techniques can be administered to stimulate the Qi channel which would tonify, calm or disperse it. The pressure is applied in circular movements for several seconds to moments. Pressure can be applied either by fingers, palm of the hands or any device. The treatment is a sensitive treatment but not a painful treatment.
Now let s discuss about the various acupoints that helps a person for their better sleep!
Other than sleep disorders, its use has been reported in number of health conditions like back discomfort, headaches, exhaustion, stress and tension, sad feelings, and immune system inadequacies are a few conditions that can benefit from acupressure. According to studies, several types of pain are associated with anxiety and stress. Acupressure therapy is not age specific, but those with high blood pressure and pregnant women should avoid it. Specific acupressure spots have been shown to increase the risk of miscarriage. Open wounds, scar tissue, varicose veins, or regions of inflammation or swelling cannot be treated with acupressure. TCM remedies can be used to treat these issues in other ways (ie, herbs, oils). Poor posture is frequently the simple cause of back and joint pain. The neck is particularly vulnerable because of the range of motion in the head and neck. Damage to soft tissues can result from trauma. When acupressure is used to treat certain acupoints between the cervical spine (neck) and the top of the shoulder, pain is reduced. Toxins are eliminated, oxygen and minerals for healing are given, and blood flow is improved.
Myofascial Pain occurs as a result of tightening or hardening of fascia that is found in entire body. Acupuncture releases the rigidness and tension by targeting the trigger points in myofascial network and make it pliable and elastic again.
Conclusion
Over the past two to three thousand years, acupuncture and its many, more modern variations, such as acupressure, have developed as medical practices. As practitioners endeavored to comprehend and explain the sensations elicited during stimulation that appeared to radiate down lines throughout extremities and the body torso, the notions of meridians and acupoints along meridians were empirically developed. However, as of yet, anatomical structures like tendinomuscular meridians and primo-vessels (Bonghan ducts) have not been demonstrated to function physiologically or clinically as meridians as originally proposed by early practitioners. More recently, practitioners have attempted to identify anatomical structures that represent meridians. Additionally, attempts have been made to locate meridians using thermal imaging or radioactive tracer techniques.
However, once more, the effectiveness of these methods in locating meridians has not been demonstrated. The ability of electrode measurements of skin resistance to identify acupoints along meridians to distinguish between acupoints and non-acupoints has also not been demonstrated. The location of acupoints and meridians over larger mixed nerve bundles that contain motor units and sensory fibres and project to parts of the central nervous system that control pain and blood pressure, i.e., conditions that appear to be influenced by acupuncture, has been the most recent and consistent observation. Thus, the neurological hypothesis appears to be the most rational and consistent explanation for how acupuncture works. According to this perspective, meridians and the accompanying acupoints serve as simple road maps that show the practitioner where to apply stimulation for the optimum clinical outcomes. However, the physiological effects and clinical responses to acupuncture in patients can be explained by the stimulation of the underlying brain circuits.
We need to increase awareness of the therapeutic benefits of acupressure and promote its use in hospitals if we are to support and spread CAM therapies in the near future.
]]>What happens when we don't eat adequately? Our body feels less energized and we suffer weakness and tiredness, right? There is nothing like less sleep. It is a requirement of our body, just as food, water and air is. Whatever is required should be supplied or else there can be consequences.
After a long day of hectic schedule, our brain signals tiredness and weakness to our body. The body thereafter goes into sleep mode and replenishes the lost energy for which we are able to work on the next day. A 24 hour of sleep loss can be very tiresome and continuous it deprivation can cause health hazards.
An average human being need 8 to 9 hours of daily sleep. But can our body function the same way if we sleep for 6 hours. How will our body react to this loss? Let's find out?
When we sleep, our body and brain are continuously working to breakdown the food, repair the tissue produce hormones etc. Not only adequate sleep enhances the functioning of different body system, it also relieves us from mental stress.
However there are few exceptions. Researchers have found that some genes mutation such as NPSR1 genes, DEC2 genes and ADRB1 genes have the capability to take 4 to 6 hours of sleep without any severe impact. But these genes are extremely rare.
For more of us, we are not lucky enough to bear those genes and as such our body needs to it adequately as per the requirement of our brain and body.
But is there any sleep hack? Does that really work? What is power nap which we often hear about?
Here are some quick questions we need to answer.
In this technology driven world, we often hear the word "hack". Hack is a shortest possible way to achieve any proposed goal. As we manage to hack computers and wifi, we think we can hack it also. But don‟t be sad.
There is no such term as “sleep hack”. Sleep hack has been popular in youths to show their efficiency and hard work without sleeping. This is not a desire. It's a necessity. Without sleep our brain will not function and loss of continuous sleep affects our brain and cause traumatic consequences.
Sleep consists of four stages. Awake, Light, Deep/Slow Wave Sleep (SWS) or deep sleep and REM (Rapid eye movement). An average adult complete these cycles 3 to 5 times per night.
In SWS Sleep, the muscles repair itself and cells regenerate. While in REM, the eyes are at rest but the brain is super active and most of the dream comes at this stage of sleep. REM sleep is crucial for REM is very crucial for learning and memory enhancement, emotion processing as well as creative writing and problem solving.
For a healthy adult, 20 to 25 % of REM sleep is vital for healthy brain and body functioning.
To conclude those who skip REM or SWS sleep overtime suffers loss of memory, weak immune system, emotional distress and others.
Our body needs 7 to 9 hours of daily sleep and about 90 minutes of REM sleep every day. As a biological being, we can't plug our self to chargers. Sleep act as charging points replenishes our brain and body. Most of the hyper activity takes place at night. Skipping those sleep activities affects our creativity and longevity. Besides most of us don‟t sleep continuously, waking up during night deters our quality of sleep and the actual count decreases. Adequate sleep not only signifies quantity but also quality.
We often think ourselves as a super human. Working day and night with 2 to 3 hours of sleep and thinks this is what all successful people do. But better think for your body than others as those 2 to 3 hours can hurt you so much. Starting from the nervous system to our digestive system, every organ of our body is sleep oriented. Without sleep the functioning of our systems deteriorates.
For our body lack of Chronic sleep can cause drowsiness, tiredness, depression, anxiety, fatigue, nausea, heart failure, high pressure, diabetes, heart attack, obesity or even stroke etc.
And for our brain, less sleep can affect our optimum thinking and decision making capacity and can causes memory loss, morning headaches, lack of concentration etc.
According to a study of more than 10,000 people, the ability of brain and body to function declines after getting less than seven to eight hours of sleep.
During sleep our immune system produces cytokines which help in fighting diseases and prevent foreign bodies from entering our system. Less sleep means less production of antibodies which in turn can make you much more vulnerable to diseases. Long term sleep deprivation can increases your risk to obesity, heart and lungs diseases and can also result in diabetes.
Day time drowsiness or hypersomnia is more common than you think and about 20% of the population suffers from day time drowsiness. Older people tend to show more drowsiness than young adults. But its not restricted to them and the reason is common for all. Poor sleep habits are often root cause for your day time drowsiness. Skipping those extra hours of sleep at night causes tiredness and fatigue. Mostly obstructive sleep apnea, sleep deprivation and sedating medication causes hypersomnia.
What increases the possibility of day time drowsiness is consumption of too much alcohol and taking drugs.
It is unscientific to say that our body can adapt to less sleep, There are tons of possible way to adapt less but none can assure you hour healthy life.
Sleep is a essence of healthy life.
You don‟t have to survive, you have to live. An adult needs at least 7 to 9 hours every day for your health, learning, memory and renewal, cutting that to 4 or 6 can draw major consequences. Your body can adapt to less sleep but to the cost of your health. There is no healthy sleep deprivation. In short term it can cause lack of concentration, distress, anxiety and in extreme it can cause heart attack and stroke.
Yes, but not for long. Consider yourself as a biological being and not machines. Even machines should be put to rest. Lack of sleep for a considerable period of time may result in inefficiency, memory loss, lack of decision making, emotional distress, mood swings, stress, depression, restlessness etc. Seven to nine hours should be adequate to keep you healthy and running.
So, Next time you think of successful people. Think that if you die, no money can bring you back. We spend one third of our life sleeping. Think it as a way to greatness and never compromise with your sleep.
]]>Every person wants to start fresh in the morning, but for this, they will need a sound sleep. This will only happen when you go off to sleep and keep all your problems far from your bed. At least, this is how it is intended to go. For waking up happy, the foremost important thing is good and comfortable sleep. If we sleep on a comfy pillow and a comfortable bed, we tend to have healthy and sound sleep, and only we will wake up fresh the next day. To make our day new and happy, we all have to keep some points in mind, like- not setting the alarm on snoozing, not using mobile phones late at night, and many more.
If you're not a morning person, getting out of bed usually involves hitting the snooze button and drinking a lot of coffee. Most of us use this daily habit to get out the door, but it rarely increases our enthusiasm for the day ahead. But changing your behavior is a simple approach to shift this depression. We should wake up refreshed and with a happy mind.
We've included some ideas to keep you moving every day.
Don't stay up till late at night- Getting to bed the night before is the first step to a joyful morning. According to experts, a whole night's sleep is beneficial for everyone. It is said that having a rest of six to seven hours keeps your mind refreshed. Experts advise not to use electronic devices at least an hour before bedtime so that your brain remains calm and ready for sound sleep. If you are working irregular hours or are taking care of a newborn, this may be challenging, but try your best.
Using your phone when you wake up can be terrible, but using it right before bed might be disastrous as blue light stimulates the brain and prevents it from making melatonin, the hormone that alerts the body that it is time for 40 winks of sleep. If you need a sound sleep, set your phones and other screens aside for one hour before bed. This will help you wake up in a good mood and be happy all day.
A stormy night's sleep is a sign of an uncomfortable pillow. Use a neutral-positioning cushion to hold your head up. Choose a comfortable and soft pillow from Sleepsia for a healthy and sound sleep. To keep them smelling fresh, pillowcases should also be washed frequently.
Using an alarm clock instead of the alarm on your smartphone is one of the best ways to guarantee a good morning. Before your feet have even touched the ground, you expose yourself to the various demands on your attention from the outside world when you wake up to your phone's alarm and then follow the path of alerts. Regain control of your attention with a screen-free morning ritual instead of allowing emails, texts, social network notifications, and news alerts to dictate your waking minutes.
Making decisions about your breakfast the night before helps you choose healthy options and reduces the likelihood of grabbing something hastily and unhealthy. You may prepare overnight oats to keep in the fridge, chop up vegetables for a healthy egg scramble, or create chia pudding with berries that will be ready when you wake up.
Another way to improve your morning is to write a pleasant note to yourself the night before. Like you would to a good friend or a child in your life, offer yourself words of encouragement. Even though it may seem foolish at first, waking up to a note from you to yourself that encourages you or says, "This is going to be an incredible day," and it‟s gonna place a spring in your step. You can jot it down on a sticky note and tape it to your computer, write on the mirror in your bathroom, or even tuck the message into your lunch or coffee cup.
It's time to boost your game and spend money on a mattress that satisfies your sleep requirements. You should check your bed/pillows every seven years. Replace it if it isn't supporting you. Out of multiple mattresses available in market, there are ranging from memory foam to innerspring.
Take a warm shower, and then rinse off with cold water. It is said that increasing body temperature causes muscles to relax and release tension, which enhances feelings of well being. Warm showers also promote better circulation. Psychologists contend that a cold, five-minute rinse at the end of your battery can mimic some of the beneficial antidepressant benefits of electroshock therapy, boosting brain activity and serotonin production.
If your partner is a bed hog and you spent the entire night in the same position on a tiny patch of the bed, stretching can assist get the blood flowing to your stiff muscles. Yes, they are aware of who they are.
It improves adaptability, expanding the range of motion, boosting stamina, and lowering the risk of injury.
Make every effort to ensure that the morning of your next busy day goes smoothly the night before. Set up the coffee maker, lay out your clothes, and locate your keys so you won't waste time looking for them. These straightforward steps are within your power and might help your day start calmer and less frantic.
Sometimes the preparation and excitement before doing something enjoyable is half the fun. Utilize your wind-down period before bed to organize plans or activities for the next day so that you have something to look forward to when you wake up. “Asking ourselves what‟s the most exciting thing I look forward to, dream even. To make you wake up with enthusiasm and rigor. Nothing, really flashy, could just be a film festival, catching up old or even new buddies, setting up a laughter club in the neighborhood park, a new hobby.” Just about anything interesting!
Everyone makes a significant difference. What do you have? Remembering that happiness is not something that happens or somewhere you arrive one day. Happiness is a state of mind and an activity. Consider carefully your day's interactions with friends, services rendered, and acts. Consider the results of your actions. Do they produce favorable results? How could they if not? When necessary, alter your activities so that you can confidently improve the lives of others.
If traditional meditation involves emptying your mind of all thoughts, you might prefer a nocturnal imagery meditation, which will assist prepare your mind for a brighter morning. It is advisable to do so by mentally going over your next day to set your intentions. Think of everything going smoothly from beginning to end. What are the beautiful events that will take place? What obstacles will you encounter, and how will you overcome them? Also, advice to plan out when and how you'll take self-care breaks during the day.
Consider washing your face with „cold water‟ before going to bed. You can also use face wash to clear your skin. Doing this will freshen your body and helps for proper sleep. It not only allows you to rest fast but also refreshes you in the morning. Also, it helps in tightening your skin and open pores.
Your odds of getting a good night's sleep and waking up feeling rested are ruined if your bedtime, morning, and weekend routines are all over the place. Create patterns and follow them to support your body's normal sleep cycle. This entails putting yourself to bed and waking up simultaneously every night. To improve your morning performance, you can do a tonnes of things the night before. Being consistent will help your actions turn into habits.
PMA stands for Positive Mental Attitude and is crucial to achieving personal satisfaction. If Possessing a PMA means, that one is looking forward to better times, even facing current difficulty. It also entails maintaining your confidence in your ability to get through obstacles as they arise. According to research, a PMA can have a favorable impact on physical health in addition to promoting healthy mental and emotional health.
A glass of wine may help you unwind when your nerves are strained, but you shouldn't depend on it every night. Your sleep cycle may be disturbed by alcohol, which may keep you from entering a deep sleep. Moreover, consuming alcohol is harmful to your body and also causes insomnia.
The more tasks and stress we deal with throughout the day, the more anxious we become. When we are worried, we may not notice that our breathing alters and becomes shallower. Take a moment to focus on your breathing as a relatively basic and straightforward tip. Is it flimsy? Draw in a little more air and exhale it slowly. Repeat this a few times to feel more relaxed in a matter of minutes.
Did you know that repeatedly pressing the snooze button has a name? Drockling is what it's called, and it's not a good thing! Drockling makes it challenging to awaken feeling refreshed since it throws off your body's natural clock. Eventually, you can feel foggy and irritable when you ultimately get out of bed. Set your alarm 10 minutes sooner instead. You can start your morning by slowly waking up while lying in bed. It's equally as vital to mentally and physically prepare for the day.
A splash of color on your person will instantly lift your spirits; when they are around you, it can do the same for others. Wear yellow if you're feeling depressed. The color yellow is regarded as the cheeriest and most upbeat of all the colors. Choose a soothing color like lavender or light blue if you feel worried.
Practicing gratitude is a common way to increase pleasure for a good reason. Gratitude is effective, as demonstrated by the study, so consider listing ten things you must be thankful for before going to bed, either mentally or in writing. "Paying conscious attention to appreciation alters the neurochemistry of the brain, especially the release of dopamine, a neurotransmitter associated with feelings of happiness. And if you're having trouble getting into the flow with your pre-sleep gratitude practice, check out gratitude notebooks packed with questions and prompts.
BOTTOM LINE
After reading all these points, we have learned one major lesson about happiness. It doesn't just happen. We must repeatedly and deliberately work to build joy in our lives. It is a routine. We need to do things that make us feel good inside regularly. Finding ways to wake up happy, which means going to bed more comfortably, is one of the keys.
We should always use comfortable and cozy pillows for sound sleep and to wake up happy the following day. Your eight hours will be the most serene, thanks to our diligent efforts! Sleepsia offers the best-in-class pillows with categories including standard pillows, contour pillows, also pain treatment pillows, as well as a unique bamboo pillow appropriate for children. We use intelligent metrics to evaluate each product. We are bringing you the best selection at a fair price. We enjoy offering our consumers unique products at fantastic prices and cost-effective combo packs.
]]>Have you ever felt head ache or dizziness in morning? I bet you have if you are a late night sleeper. There is an integral relation between sleep and headaches.
Headache is a sensation of pain in any part of the head which ranges from mild to severe and can occur due to variable reasons such as sleeplessness, wearing wrong eye glasses, stress and others. Morning headaches is a sense of pain in any part of the head which ranges from mild to severe and correlated with lack of sleep, stress or any underlying disease. It can often result in waking you up early or giving a day out drowsiness and discomfort or sometimes gives an odd sensation in head.
While we feel morning headaches are not a serious concern. Our body feels it differently. Falling asleep and waking up is cycle of sleep which is important to regulate our health. Getting into the details, what happens to our body is bit different than what we think. Our brain is sensitive and happens to give alert signal to our body whenever we wake up from sleep. Often our brain feels disturbed due to sleep deprivation which results in distorted vision during morning and we feel abnormal pain in head.
While there can be multiple underlying diseases which can cause morning headaches. Here are some major reasons for morning headaches:-
Migraine
Migraine is neurological disease which has a symptom of severe headache on front side of head or sometimes in both sides of head. Research shows that Migraine affects 19% of females and 9% of males. Why high number of females? We will discuss it below.
Migraine often starts early morning, between 4 a.m to 9 a.m and inflates dehydration and poor sleep which result in early wakeup and morning headaches. Aftermath of Migrane? Tiredness and irritation which may last days often referred as Migraine Hangover.
Some of the severe symptoms of migraine are vomiting, neck pain, nausea and nasal congestion. It is common in humans and has a high chance to develop overtime.
Insomnia
Insomnia is sleep disorder in which you will have difficulty in falling sleep and staying asleep. Insomnia drains away your energy and has a severe impact on health and your day to day performance. Often due to sleep abnormality, your body tends to show weakness which is carried on to the whole day. You will don’t feel rested after a night sleep, probability are you have developed insomnia and it contributes to your morning headaches.
Sleep Apnea
Sleep apnea is a serious state where people repeatedly stop breathing during sleep. It happens due to lack of oxygen which leads to increased pressure on the brain and triggers a headache. Some common symptoms are snoring, tiredness and headaches.
Teeth Grinding
If you are grinding your teeth too often, you are causing tension in your temporomandibular joints (TMJ) which serves as a connection between your lower jaw and your skull. Excessive teeth grinding can result in tension between your jaws with affect the brain and causes headaches.
Alcohol
Hangover is no joke. Consuming too much alcohol at night results in an uneasy morning accompanied by severe headaches. Alcohol contains ethanol which is absorbed by the small intestine making you pee. Too much alcohol results in more excretion of ethanol which in turn makes you dehydrated and cause headaches. Alcohol affects several neurotransmitters in brain which causes headaches.
Pain Relievers (OTC)
If you consume too much OTC pain relievers at night over a continuous period of time, you may face chronic headaches. Repeated use of Pain relievers such as Tylenol and Advil triggers chemical change in brain which causes morning headaches.
Medication side effect
Often we use non prescribed medicine from our local pharmacy but some medicines have serious side effects. High estrogen pills cause morning headaches. Medication is all about how our body takes a dose of chemical to initiate reaction. Some may not feel it and some might get severe morning headaches.
Anxiety and depression
Anxiety and depression is a root of most diseases. It all starts with anxiety and depression. Researchers believe that anxiety and depression has a close link with sleep disorders and tension headaches. Anxiety causes stress and restlessness which effects your brain functions and causes sleep deprivation.
Allergy
We all love food. Don’t we? However, is every food good for us? Is one question we must ask, mostly to ourselves! Eating too much processed food and oily food can cause stomach inflammation which triggers migraine. According to research food sensitive people shows increased tendencies of migraine.
Oversleeping
Have you overslept and felt a head pain? You might have.
Oversleeping contributes to headaches. Our brain has several neurotransmitters which signal the brain when to fall sleep and when to wake up. Too much sleep can disrupt the neurotransmission flow through our body.
Cold
Common cold is a household term. Whenever you are suffering from cold you may feel weakness, headaches and loss of appetite. Why headaches? A person might suffer headaches due to cold because of ‘cytokines’ Cytokines are released by your immune system as a defensive mechanism which causes inflammation in our sinuses and results in headaches.
Sinuses are the hollow cavities in your skull connected to the nasal cavity. Infection in your respiratory track can thicken and inflame your sinus membranes due to congestion of bacteria and viruses.
Gastro problem
Gastro problem are a common affair in children and adults. It may occur due to bad food habit. Gastro problems are directly related to sleep disorder. Lack of sleep increases the urge to consume junk food. And excessive junk food can result in gastro problems.
We don’t prefer releasing gas during our working hours due to various personal reasons. Holding gas in your stomach for excessive time may result in cramp, dizziness, abdominal pain and gastric headaches. Morning headaches due to gas are common among people with long office working hours and less sleep.
Morning headaches are a common thing among youths. Young generation tends to have a bad habit of late night sleep and females are more exposed to it.
The answer is simple. Due to change in hormones. Females often face hormones related headache triggers which includes:
Due to estrogen which is a major factor for the regulation and development of female reproductive system. Women often feel headaches whenever there is a fluctuation in estrogen level which is common during menstruation period.
Research has shown that in U.S. alone headaches causes 112 million sick days in every year. That’s huge isn’t it. Why not considering some remedies to get away with morning headaches.
With good food and sleep habit, you may evade morning headaches and start your day with a happy smile in your face.
]]>Everyone yearns for restful sleep and relaxation after a long, exhausting day. Everyone searches for the softest, most comfortable bedsheets they can find in an effort to relieve themselves. To learn the greatest strategies for getting quality rest, read this blog post.
Microfiber bedsheets are essential for giving you comfort and support as well as protecting your pricey mattress. Although there are many different bedsheets available in the market made of various materials, cotton and microfiber bedsheets are the most effective. Although there is a small difference between cotton and microfiber bedsheets, Sleepsia microfiber overtakes the competition because of its qualities.
Microfiber threads consisting of nylon, polyester, or wood pulp are used to weave bed linens. They are still comfortable and affordable while being more durable than typical polyester sheets. Microfiber is less prone to wrinkle or shrink than 100% natural textiles like cotton.
Cotton is recognised as the most adaptable material due to its capacity to be transformed in a variety of ways and used in a variety of ways—as hard or soft, sturdy or weak. The best cotton sheets have a softer, longer, finer, and more resilient fabric. These bedsheets are said to contain longer staples. These sheets' higher thread counts result in more cotton fibres per square inch of fabric.
Its natural fabric is advantageous for allergy patients, requires less maintenance, is sturdy, moisture-resistant, and breathable.
Cotton sheets have the following drawbacks: -Potentially exaggerated thread counts
Microfiber sheets from Sleepsia are available now to address all of your issues. This one item from Sleepsia will not only protect your mattress but also raise your standard of living and improve the aesthetic of your home.
Sleepsia designed a microfiber bedsheet with a range of characteristics that work together to provide you all the benefits to make your life easier. It is made in such a way as to be Supersoft and durable. By absorbing heat, it generates warmth and encourages sound sleep. Its skin-friendly fabric lowers the possibility of allergies. The cloth is permeable, providing a pleasant feel and reducing rashes and irritation to skin that comes into direct touch with the bedsheet. Even after multiple washings, the exceptional Sleepsia Microfiber bedsheet maintains its excellence.
The Sleepsia microfiber bedsheet is Supersoft and durable due to its 1800 thread count. Thus, your life becomes more calm and comfortable. The colours grey, white, and ivory are available in twin, twin XL, king, queen, and California King sizes. It offers a wide range of added features and benefits while meeting all of your demands and preferences.
Breathable Material
Sleepsia Microfiber is breathable while being synthetic. This cloth decreases body temperature while keeping you cool and cosy all night long by wicking away heat and sweat. Water cannot penetrate Sleepsia microfibre because it repels it. Because microfiber wicks away moisture, it is used in sporting gear to keep athletes dry and comfortable.
Supersoft Fabric
This fabric is exceptionally soft and is made of sheets of superior microfibre that are intertwined with fine threads. The finished bedsheet is cosy and incredibly soft to the touch.
Long-lasting
Because Sleepsia Microfiber bedsheets are so durable, you have to spend real money to get a high-quality item that won't need to be changed for a long time. You decide not to buy any more money as a result.
Traditional Cloth
To ensure you have the best sleep possible, the Sleepsia Microfiber bedsheet is comprised of a remarkable smooth and breathable substance. It calms you down, which contributes to the environment's overall tranquilly. It becomes anti-allergic due to its permeability, shielding your body from allergies and rashes.
Size-appropriate
A big Sleepsia Microfiber bedsheet should be used with a mattress that is up to 16 inches in diameter. It comes in a number of sizes, so you can choose the one that best fits you and conveniently covers your mattress.
Machine Washable
Sleepsia Microfiber bedsheets are simply machine washable, making them simple to maintain and environmentally friendly. This microfiber bedsheet may be quickly and easily cleaned in the washing machine. If you quickly dry it after washing it, you can use it again right away. Additionally, make sure to wash it well to get rid of any soap residue. It doesn't wrinkle up after washing, which makes it appear fantastic.
Luxurious appearance
They give your property a rich appearance, which increases its appeal. It is available in traditional colours that enhance the appearance of your space. It raises the standard of your sleeping environment and gives your house a fashionable appearance.
Perfect Production
Sleepsia Microfiber Bedsheet is made under close monitoring and observation to ensure the faultless final product of the items. To avoid any form of flaw in the end product, its production process is carried out with extreme precision. User satisfaction is guaranteed once the product is produced.
Perfect Fit
Because it comes in a variety of sizes, it fits your mattress just right. All mattresses can suit a Sleepsia Microfiber bedsheet because it is true to size. It doesn't move from its position and is simple to install and uninstall. After washing, it doesn't wrinkle, so its size stays the same and doesn't shrink.
Allows you to sleep in any position
It makes any sleeping position more comfortable. Both sleeping on one's stomach and on one's back are encouraged. It promotes healthy sleep by adding more softness and comfort.
Conclusion
It protects your mattress while still providing support and comfort. Its design is good enough to provide your house a lovely appearance. It makes your mattress more supple and protects it.
In terms of features and a price that works for you, the Sleepsia Microfiber bedsheet performs better than any others. You can bring it home with you with the assurance that you'll live simply and sleep soundly every night.
]]>Mattress protectors are made specifically to protect your mattress. Your mattress is protected by them from spills and bacteria because they act as a barrier. They serve as protective covers that prolong their life and keep your mattress from being damaged. In addition to protecting your mattress, they provide you with more comfort and support. They give your body a gentle touch, allowing you to have a restful, healthy sleep. However, the issue of how to save these guards arises. Know more, read this blog post.
Sleepsia makes mattress protectors with features that make your life simple in order to protect your favourite mattress.
The items on the earth become covered in all the dust that has gathered in the air. In addition to these particles, there are other microorganisms in the air that cannot be seen with the naked eye. They adhere to our bedding and then result in health problems. Due to their nature, mattress protectors stop the buildup of these dust mites and bacteria. Because they are removable and simple to reattach to the mattress, Sleepsia bamboo mattress protectors are made to be very easy to clean.
When you're too exhausted to get out of bed or too lazy to dine at the table, you can just choose to sit on your bed. This demonstrates unequivocally that this may also result in your mattress being dirty. Because they can only stop a small percentage of spills from getting into the mattress, bedsheets are not very useful. However, a mattress protector will completely stop dust & dirt from adhering to your mattress. It gives your support and comfort thus helping you in a restful sleep.
The Queen-sized, white Sleepsia bamboo mattress protector is made of bamboo. It shields your mattress from spills and damage and measures 60 by 80 inches. It has an 18-inch deep pocket mattress cover made of very soft, breathable fabric for comfort and safety. This is waterproof and simple to clean.
Cleaning this mattress protector is easy. It can be removed and then placed back on the mattress very easily. It dries rather rapidly and may be machine washed. Machine washing is an option, which greatly reduces the labour and time requirements. Additionally, you can save money by cleaning it yourself at home without hiring help and not paying a lot to have it done. Let the machinery look after itself. This mattress may be machine washed and dried without any harm. It also consistently maintains the freshness of your bedding.
Apart from this feature it has various other features which make it a must have stuff.
1) Made up of layers of Bamboo
Anything spilled on a mattress could rapidly become dirty, as evidenced by the bamboo mattress cover. It could get unclean and contaminated due to airborne dirt, bacteria from our clothing, or any object left within. Your cherished mattress is protected from spills, stains, and general wear and tear by the Sleepsia Premium Mattress Protector. It maintains your mattress's cleanliness and keeps objects off of it. To finish the layer and prevent dirt and bacteria from accumulating, bamboo is utilised. With the aid of this product, you can get the comfort and restful night's sleep you require.
2) Waterproof construction
It is waterproof since it is made of layers of bamboo. As a result, moisture doesn't accumulate inside the mattress and liquids are kept out. Your bed's durability and toughness allow you to utilise it stress-free. The mattress has a second line of defence surrounding it. You can save money on repairs by shielding it from liquids and minimising their seepage into the mattress.
3) High-quality Substance
A soft, moisturising material is used to manufacture the mattress. This stops all allergic reactions and skin rashes of any kind. It soothes the skin and gets rid of any irritation that the unlucky fabric may have caused. The remarkable mildness of the Sleepsia bamboo protection leaves the skin with a pleasantly smooth finish. It feels pleasant against your skin because of the hypoallergenic material utilised in its creation. The softness of it encourages better slumber. For people of all ages, from kids to adults, it is a cosy option.
4) Good Elasticity
Our Sleepsia mattress protector is incredibly elastic because of its design. It makes straightforward corner tucking easier. It retains its position and fits your mattress well, so you won't have to continually tuck the edges to keep it in place. The borders can be tucked in using elastic to remain in place throughout the night even if someone is sleeping. The fabric's high degree of stretchability and elasticity ensures a perfect fit for you. Thanks to its excellent breathability and capacity to promote airflow, you will stay cool and healthy while you sleep.
5) Perfect Manufacturing
The product is created using standardised processes and under close supervision. After completing each process, the best product is then handed to it with a firm guarantee of the best possible result.
6) Enhances Look
It is offered in white, which is a beautiful colour to give your home an upscale appeal. By utilising this mattress, you not only simplify your life but also improve the aesthetic appeal of your house. It not only provides protection for your mattress but also a great appearance for your bed.
Our Sleepsia Mattress protector thus serves as a blessing and a haven of comfort for you to promote sleep in addition to protecting your mattress.
With such a low price, it is a handy item to buy right away and bring home. Make use of this incredible Sleepsia solution to increase the lifespan of your mattress and lead a straightforward, uncomplicated existence. It's simple to place an order for this item on Amazon. You can either visit the cited website or conduct an online search.
]]>Do you face trouble breathing while you are asleep? Do you ever wake up from bed gasping for air? Maybe you are suffering from sleep Apnea. Continue reading to know more about the home remedies for sleep apnea.
Sleep apnea is a quite dangerous condition that happens when your breathing randomly stops and starts while sleeping. If you don’t treat it properly it can cause loud snoring, tiredness during daytime or a bigger problem like high blood pressure and heart attack.
It is very different from regular snoring. Usually, the cause of snoring is either nasal or throat conditions or obesity. Both primary snoring and sleep apnea-related snoring occur from the tissues in your throat vibrating, however those who have sleep apnea typically:
Sleep apnea can be differentiated into two types:
People with neuromuscular disorders, stroke survivors, people with heart failure, and those with various types of heart, kidney, or lung disease are more likely to develop central sleep apnea.
Generally, you might not notice your first obstructive sleep apnea symptoms. Instead, your bed companion might alert you to them. The most common symptoms include:
People who suffer from central sleep apnea commonly claim to have frequent awakenings or sleeplessness. However, they could also cough or gasp as they awaken. Children might not face these symptoms. Sleep apnea in a child can be assumed by:
Sleep apnea affects about 10% of women and 25% of men. Sleep apnea can affect people of all ages, including babies and young children, as well as people over 50 who are more on the fatter side. Obstructive sleep apnea patients usually have similar physical traits and clinical traits in common.
These include excessively high necks, excessive weight, and structural issues including nasal blockages, low-hanging soft palates, large tonsils, or small, overbites jaws that restrict the upper airway.
Many people who suffer from obstructive sleep apnea have constricted airways as a result of being overweight and having an accumulation of soft fat tissue in their windpipes. In fact, it's thought that over 70% of people who have sleep apnea are overweight. But other issues, such as abnormally large tonsils, might also be a factor in sleep apnea.
Apart from that, the following people may have a higher chance of developing sleep apnea:
Sleep apnea can cause a variety of health issues, such as diabetes, arrhythmias, heart attacks, cardiomyopathy, obesity, hypertension, stroke, and cardiomyopathy if it is not treated.
Since people who suffer from sleep apnea typically have increased blood pressure, it is possible that the condition can lead to arrhythmias and heart failure.
In fact, around 50% of persons with heart failure or atrial fibrillation also have sleep apnea. These happen because sleep apnea can cause:
Using a CPAP mask at night is a part of conventional sleep apea therapy. Even if it works, some people don't like this approach. A few natural remedies and good practices can also provide the same results. Here are seven alternate methods for easing the effects of sleep apnea.
People who are suffering from sleep apnea are often told to lose weight by doctors. Obesity in general, or a heavy upper body can increase the chance of blockage in nasal passages and airways. These difficulties may cause your breathing to stop abruptly or for an extended period while you sleep.
Maintaining a healthy weight allows your airways to remain open and reduces your symptoms of sleep apnea. Obese people who lose weight moderately can avoid upper airway surgery or lengthy CPAP therapy. Losing weight can sometimes heal sleep apnea.
However, if you gain weight again, the problem may come back.
Even if you are not a fan of yoga, after reading this, you might head to pick up your yoga mat. If you are having sleep apnea, your throat and mouth muscles relax while you're asleep and restrict your airway. This restriction could be either partial or whole.
Exercises for the throat have been demonstrated to assist lessen symptoms brought on by these obstructions, which may help lessen the severity of sleep apnea symptoms. There are a variety of throat workouts that involve shouting or singing and have been proven to be effective. In fact, one study discovered that regular singing activities lessened snoring's severity.
Yoga has two distinct advantages. Yoga strengthens the body through activity while also strengthening the throat through breathing techniques. Yoga delivers the health benefits of exercise, including the potential for weight loss, which as we all know, helps lower the severity of sleep apnea. It also helps improve strength and endurance.
It might sound like a small change but changing your sleeping positions can actually help if you are having sleep apnea and can help you get better sleep.
It has been proved in a 2006 study that more than 50% of obstructive sleep apnea cases can be blamed on poor sleeping postures. According to studies, sleeping on your back, often known as the supine posture, can make symptoms worse.
Adults who lie on their sides while sleeping could see an improvement in their regular breathing. As per 2002 research, however, it was discovered that toddlers with sleep apnea sleep more soundly on their backs. If you want to know more about sleeping postures and more sleep apnea remedies you can consult your doctor about your sleeping issues.
Oral appliances can help with sleep apnea by moving your jaw or tongue to keep your airway open while you sleep. There are two main categories of oral devices: tongue-stabilizing devices and mandibular advancement devices.
These reduce the obstruction in the back of your throat by advancing your lower jaw or tongue. These devices range from affordable over-the-counter (OTC) choices to ones that are fitted specifically for each individual by a dentist. Oral appliances are recommended as a successful treatment for sleep apnea by the American Academy of Dental Sleep Medicine.
When a patient with sleep apnea is unable to tolerate a CPAP machine, a 2015 guideline suggests oral appliances. Because they permit precise jaw alignment, which will improve the quality of sleep, this recommendation favours custom-fit appliances over OTC alternatives.
Air moisture can be added to via humidifiers. Anyone who has sleep apnea will benefit from this because dry air can irritate the body and the respiratory system.
Additionally, humidifiers can aid in clearing the airways, easing congestion, and improving breathing clarity. Consider putting in some peppermint, lavender, or eucalyptus oil to get more use out of your humidifier. You might feel more relaxed if there is a relaxing scent around.
It may go without saying but always adhere to the cleaning recommendations provided by the manufacturer. If you don't keep your humidifier clean and sterilized, it could become a breeding ground for germs.
Both of which prevent you from breathing easily at night or are beneficial for your lungs.
According to one study, those who suffer from sleep apnea had reduced magnesium levels in their body. Higher blood levels of c-reactive protein were associated with those decreased magnesium levels.
The liver produces C-reactive proteins to reduce bodily inflammation. Those with sleep apnea endure significant oxidative damage at night. Magnesium has strong anti-inflammatory qualities that assist decrease inflammation and may be beneficial for those who suffer from sleep apnea.
Healthy foods containing magnesium include avocados, seeds, almonds, bananas, and leafy greens including kale, spinach, and collard greens. Magnesium levels are high even in dark chocolate. Magnesium supplements are also there, but consult your doctor before taking any supplement, particularly if you have a health problem that hasn't been diagnosed or if you're taking any other medications.
Taking Epsom salt baths before bed is another way to increase your body's magnesium levels. A warm bath might prepare your body for good sleep.
Avoid unrestricted usage of alcohol and cigarette to help ease the symptoms of sleep apnea. This is because, alcohol helps in relaxing the muscles in your throat, which might make your normal breathing pattern even more disruptive if you have sleep apnea.
A disrupted sleep cycle and snoring are the results of that disturbance. Smoking tobacco results in airway oedema and irritation. This aggravates sleep apnea and causes snoring.
In fact, a 2012 study found that smoking was a significant risk factor for developing sleep apnea. It is interesting to note that the study found that those with sleep apnea also tend to smoke.
So, now that you know that one of the remedies for sleep apnea is sleeping in a good posture, you must also know that good sleep is aided by proper pillows and a soft mattress. So, invest in a good pillow and do not compromise on your sleep anymore.
]]>We all know how important a good night's sleep is for our overall health and well being. But sometimes it's easier said than done to get the quality shut-eye we need. If you're struggling to get a good night's sleep, you're not alone. In fact, poor sleep is a major problem for many people. But the good news is that there are things you can do to improve your sleep.
In this blog post, we'll share 14 great tips and tricks to help you sleep better tonight. So read on and find out how you can get the best sleep of your life!
A good night's sleep is essential for overall health and well-being. Poor sleep has been shown to have an immediate negative impact on hormone levels, physical performance, and cognitive function. Additionally, it can lead to weight gain and raise disease risk in both adults and kids.
However, getting enough sleep might promote healthier habits such as eating less and exercising more. A recent study found that people who slept 7-8 hours per night were more likely to make healthier food choices than those who slept less than 6 hours or more than 9 hours.
Health issues due to improper sleep. In today's fast-paced world, it's easy to skimp on sleep. But getting enough shut-eye is crucial for your health.
Poor sleep has been linked to a number of health problems, including obesity, heart disease, diabetes, and depression. And it can have an immediate impact on your ability to function properly.
If you're not getting enough sleep, you may be tempted to reach for coffee or energy drinks to get through the day. But caffeine can actually make it harder to fall asleep at night. So can alcohol.
There are a few health issues that can be caused by improper sleep. Firstly, poor sleep has been shown to negatively impact hormone levels, physical performance, and cognitive function. Secondly, it can lead to weight gain and raise disease risk in both adults and kids. Thirdly, improper sleep can also lead to anxiety and depression.
Fourthly, if you're still struggling to sleep, speak to your doctor about possible solutions. Improper sleep is a serious issue and can have many negative impacts on your health. Make sure you get enough proper sleep every night!
Few things which are pertinent to ensure a good night's sleep are, establishing a regular sleep schedule, creating a relaxing bedtime routine, and keeping your bedroom dark, quiet, and cool. You should also limit caffeine and alcohol consumption before bedtime and get some exercise during the day.
There are a few key things you can do to help ensure you get a good night's sleep. First, establish a regular sleep schedule and stick to it as much as possible. This means going to bed and waking up at the same time each day, even on weekends.
Second, create a relaxing bedtime routine and stick to it. This could involve taking a warm bath, reading a book, or listening to soothing music. Doing the same thing each night will signal to your body that it's time to wind down and prepare for sleep.
Third, create a comfortable sleeping environment. Make sure your bedroom is dark, quiet, and cool. Consider investing in blackout curtains or an eye mask if light is an issue. And if noise is a problem, consider using a white noise machine or earplugs.
Fourth, avoid caffeine and alcohol before bed. Both of these substances can interfere with sleep. Caffeine should be avoided for at least six hours before bedtime, while alcohol should be limited to one drink per day.
Finally, avoid working or using electronic devices in bed. The blue light emitted from screens can disrupt sleep patterns. If you must work in bed, try using dimmed lighting or investing in blue light-blocking glasses.
14 great tips and tricks to help you sleep better tonight, with explanation.
Sleep is of utmost importance while considering mental health as well as physical health. It rejuvenates your body and mind to its core. You feel very exhausted whenever there is a lack of sleep, but sleepify is always there to help you. Our genuine products will not only help you in sleeping but getting a good sound rejuvenating time of rest which will freshen you up into a new being.
Go to bed and wake up at the same time each day, including on weekends. This will help to regulate your body’s natural sleep rhythm. Early to bed and early to rise is an age old saying however it is as effective as it had been. A normal human being cannot live without a proper sleep, it is very important to enhance their productivity and efficiency. Establishing a regular sleep schedule will help you in quickly relaxing your body and the time which your body will go in a deep sleep will be more and ultimately you will be more freshen up.
Do something calming before bed each night, such as taking a warm bath, reading a book, or listening to soothing music. This will help signal to your body that it’s time to wind down for the evening. Forgetting all the tensions and anxieties of the materialistic world is necessary. You can also go with 5 minutes or more, as per your ease, meditation. It will lend your mind towards peace and you will get astounding sense and sleep.
Keep it dark, quiet, and cool—between 60-67 degrees Fahrenheit is optimal. Invest in blackout curtains or an eye mask if light is an issue, and use a white noise machine or earplugs if noise is a problem. Several kind of noises and illusions are always a drone in the path of good sleep. While going off make sure these requisites are followed so that it does not disturb you while sleeping or trying to sleep.
4 . Avoid caffeine and alcohol before bed
Caffeine can stay in your system for up to 8 hours, so avoid drinking it after 2pm if possible. It makes you more thriving however only works for your mental excitement and you are able to keep yourself alive for much longer. However, your body still needs a good handy amount of time to rejuvenate itself. Moreover, brain also needs somewhat rest to replenish itself and work as smooth as possible. Alcohol may make you feel sleepy at first but it actually disrupts sleep later in the night, so it’s best to avoid it altogether before bedtime.
5 . Avoid working or using electronic devices in bed
The blue light emitted from screens can disrupt your body’s natural production of melatonin—a hormone that helps regulate sleep patterns—so it’s best to avoid working or using devices in bed. You can also use blue cut lenses while using or working with electronic devices which will reduce the chances of eye irritation and head ache. You should avoid phone or any electronic device 30 minutes prior to your sleeping schedule.
6 . Get some sunlight during the day
Exposure to natural sunlight helps keep your internal clock on track by resetting it each day. Moreover, VItamin D which the sunlight fulfills itself has many a great effects on your physical as well as mental health. Gettiong adequate amount of sunlight is verily useful in getting good sleep as well. It will make you feel more stress and anxiety free and ultimately free from any toxins.
7 . Keep regular exercise habits
Exercise has numerous benefits for overall health and well-being—including improving sleep quality. But avoid exercising too close to bedtime as this can act as a stimulant and make it harder to fall asleep, aim for at least 3 hours between exercise and sleep, moderate-intensity aerobic exercise is best. HIIT (high-intensity interval training) workouts are not recommended right before bed due to their stimulating nature. In this world where people are mostly concentrated in their offices and homes as bin, this is of utmost importance, both for your physical health as well as mental. It definitely helps in relieving the toxins and providing you a good sleep.
8 . Stretch or do relaxation exercises before bed
Stretching or doing relaxation exercises such as yoga can help promote muscle relaxation and reduce stress levels—both of which can improve sleep quality. Even meditation for 5 minutes can turn out to the best for you. These activities relieve your mind and finally you will be able to go to sleep within a minutes.
9 . Take breaks during the day to move around
Sitting for long periods of time has been linked with poorer health outcomes— including difficulty sleeping at night, take 5-10 minute breaks every hour or two throughout the day to stand up and move around, this will help increase your energy levels during the day and promote better sleep at night.
10 . Limit naps during the day
Napping during the day can interfere with nighttime sleep if done too close to bedtime (within 3 hours), limit naps to no more than 30 minutes during the daytime hours, earlier in the day is best. However, the short naps are quite rejuvenating but long intervals can disturb your sleeping schedule to core. A long time period of sleep i.e. around 6 to 7 hours(for a normal adult) is very necessary.
11 . Eat lighter meals at night
Eating large meals late at night can lead to indigestion and heartburn—both of which can disrupt sleep, smaller meals are easier on your digestive system and won’t keep you up at night feeling uncomfortable. The food intakes should be most heavy in breakfast, so that while the day goes on your digestion is completed. Working and physical activities help more indigestion. And ultimately the shorter meals will give your digestive system a chance to rest, which will obviously be fruitful for your own health only.
12 . Avoid tobacco products
Nicotine is a stimulant that can make it difficult to fall asleep and stay asleep through the night, tobacco products should be avoided entirely for optimal sleep quality. If you must smoke cigarettes , do so earlier in the day rather than close to bedtime, chewing tobacco should also be avoided since nicotine is absorbed through mucous membranes in the mouth, cigars should also be avoided as they contain high levels of nicotine as well as other harmful chemicals such as tar and carbon monoxide, pipe smoking should also be avoided for similar reason.
13 . Limit fluids before bedtime
Drinking too much fluid before bed can lead to frequent trips which can create havoc in sleeping. Instead drink them once in a while so that your body needs are also fulfilled and your sleep is also not disturbed due to incumbent pressure.
Your bedroom should be a haven for relaxation and sleep. Make sure it is dark, quiet, cool and comfortable. Reserve your bed for sleeping and sex and create an environment that promotes relaxation. If you need to, use earplugs, eye masks or white noise machines to create an ideal environment for sleep.
]]>In school when students are introduced to the subject of science, it opens gates to the mysterious world of the human body. It helps you unlock several secrets. One of the most important it teaches us is that our body requires seven to eight hours of sleep every day to function properly. But why is that? And why do we even sleep in the first place? Even before knowing this fact, we slept regularly, so what is the science behind sleep?
Not just humans, but even animals are also seen to sleep. There have been several pieces of research conducted on this topic by scientists. And, they have some of the possible reasons behind the science of sleep. These pieces of research have helped us understand the process and evolution of sleep better over the years. Let us look at a few of the reasons why we sleep.
Inactivity:
If we go back to ancient times even before the discovery of the process of creating fire. All activities came to a halt after dark, so idleness evolved into sleep. That could also be seen as a measure of staying out of harm’s way. When we are motionless that protects us from falling prey to other animals that are up above us in the food chain. But this theory is not an accurate one when seen from the angle of one’s safety. Because in situations of danger one will remain safer if they stay awake and are active enough to sense the approaching danger. Hence, inactivity could be one of the elements behind the evolution of sleep.
Everything needs to rest once in a while even the machines malfunction when they run for a long time. Humans also need an ample amount of rest to function properly in their daily lives. But here, conservation throws a different light, conservation is mainly necessary when you are running low on food resources, hence sleeping helps in the conservation of energy. It helps in preserving the body’s energy. The conservation theory is very much connected to the inactivity theory. As mentioned before, due to the lack of light hunting for food used to be difficult humans used that period to stay idle and in turn that resulted in conserving their energy.
Another usefulness of sleep that we learn in school is that sleep helps in restoring or rejuvenate our body. Lack of sleep has been seen to affect our immune system evidently, whereas sleep helps in healing our body by promoting growth and immunity. Sleep gives our body much-needed favourable conditions to rejuvenate itself. According to studies, people deprived of sleep for a long-time lose their immune functioning abilities and die in just some weeks. Also, when we are up and awake our cells produce a substance called adenosine. The whole time when our body is awake it keeps on producing adenosine, once we fall asleep the body gets its chance to clear the adenosine. It is said that the accumulation of adenosine is what makes us feel tired. So, when the body gets rid of this byproduct of cells, we feel refreshed again on waking up.
The brain controls everything in our body, even when we are asleep it can keep processing information and memories helping us learn things. Sleep along with the REM [Rapid Eye Movement] cycle helps us learn and make new connections even when we are asleep. Rapid eye movement or REM relates to dreaming, it takes place when we are dreaming, and the deep sleep cycle is known as non-REM sleep. In simple language, one can say that over time while we are awake our brain takes in a lot of information that needs to be processed efficiently for the proper functioning of the human body and life. Sleep provides that opportunity for our brain to process events and as a result evolve with time, which is why babies sleep about thirteen to fourteen hours a day. While we are asleep our brain releases certain kinds of waves called the theta waves during several stages of sleep.
]]>For a good night’s sleep to heal wounds, the most used home remedy Indians swear by is having milk. So, is milk a magical elixir? Or is it just a farce and your mind tricks you into believing it’s working when actually it’s not? There have been studies on finding the truth behind these claims. And, it has been proven that there are quite a few benefits of drinking milk before going to bed. The benefits are as follows:
Serotonin production: Serotonin is a chemical that helps in modulating mood, easing anxiety and also helps in having a good night’s sleep. Tryptophan is an amino acid present in milk that helps in the production of serotonin. Serotonin releases help your mind relax and calm you down to finally fall into slumber.
Melatonin sync: Melatonin is a hormone that tells your body that it is time to sleep. It regulates the sleep cycle in your body telling your body when to sleep and when to wake up. Melatonin is also found in milk as well. Melatonin formation takes after the sun goes down basically signalling your brain to tell your body that it’s time to sleep. The melatonin in the body along with the melatonin in milk helps your body get in sync and release serotonin to help you fall asleep.
Protein supplement: Many times you feel like skipping dinner or eating something light that will fill the nutrient quotient, or you have an early dinner and you crave something late at night. Milk is a great option for you to have that will offer nourishment without making you feel full. A glass of milk is filled with protein.
Having the same old plain milk every night can make it boring, you can always spice it up and play with your drink once in a while to make it more interesting. That is also beneficial in ways since the additional ingredients will bring in their nutritional value along with their flavour and aroma. There are a few several recipes that are making the rounds for giving necessary nutrients and ample amount of sleep.
● It helps in producing sleep inducing serotonin.
● Relaxes and relieves sore muscles.
● Maintains sleep cycle.
Drinking this turmeric milk will help in reducing inflammation.
• It safeguards you from oxidative damage.
• It helps you in case you have sleep deprivation.
• It helps in relaxing your mind.
• It also lowers your anxiety levels.
● It helps in maintaining healthy skin.
● It balances the melatonin level.
● It has vitamin C and antioxidants.
● It also Vitamin B6 which again helps in regulating melatonin.
● Since lavender has sedative properties it acts as a mild sedative, to begin with.
● It helps in relaxing your mind and as a result, you wake up fully charged and energised.
● It helps you in deep sleep.
● The potassium and magnesium in banana helps in relaxing your overstressed and overworked muscles.
● The presence of tryptophan like in milk helps in releasing more serotonin which helps in you having a better sleep.
● Having matcha milk will help you in maintaining a healthy metabolism thereby promoting proper weight.
● It helps in regulating serotonin levels and thus helps you stay relaxed and sleep well.
● In addition to all that it results in good mood and help in battling your anxieties as well.
Good sleep is very important to maintain a proper and healthy body. Apart from these measures other things also help in having a good sleep. And talking about having milk before going to bed, then there are people who are lactose intolerant, meaning they cannot have cow’s milk. In that case, people can always opt for almond milk, soy milk, coconut milk and others. All the above recipes will taste the same with other varieties of milk as they would with cow milk.
Besides the consumption milk try to do exercise, meditation and yoga, that helps in maintaining and relaxing your mind and therefore helps you sleep well. Also, a proper sleeping arrangements also add in a lot in having a good night’s sleep like a good mattress or good pillows for that matter. A healthy lifestyle always includes a proper sleep cycle which helps you have a long, healthy and happy life.
]]>Sleep consists of a series of events which our brain cannot recall. During sleep our body comes to rest but our brain keeps performing hyper activities. Though you don’t remember what physical or mental activities you did last night, your partner may intimate you about their experience.
Sleep consists of 4 stages which we refer to as sleep cycles. The first three are referred to as H1, H2 and H3 which are nucleated in NREM sleep (non rapid eye movement) and the last one is REM (Rapid Eye Movement). The first three take you from wakefulness to deep sleep. In the first three stages, our body keeps moving and there are activities going on processing itself into deep slumber. The duration of each stage is short. Sleep cycles repeat itself throughout the night and we go to each stage of sleep 3-4 time every night unless disturbed.
Considering the medical benefits, NREM sleep is vital for body repair, tissue regrowth, bones and muscle building and a strong immune system. As we get older, our sleep lightens and there is a decline in our deep sleep.
During H1 our brain is mostly active and may immediately respond to any surrounding sound or other disturbing activity. But during H3 the body is at a dormant stage and fails to identify the surrounding activities.
REM Sleep or Rapid Eye Movement sleep is the stage of sleep cycle where the brain becomes super active and our body immobilizes. The brain processes the daily experiences into memories during this stage of sleep and is very vital for learning. This is when a dream occurs and our brain is engaged in creating images in the form of hallucination.
Remembering our last night's dreams can be very difficult and there is a simple observance to it.
Dreams occur when we are passing through REM sleep. A dream is virtual processing of images, thoughts and sensation during our sleep. We sometimes feel annoyed, but even after repeated efforts we are not able to extract those thoughts from our sleep. The simple reason for this is those thoughts and images are not processed into our memories.
Dream is a mysterious phenomenon and the reason why dream occurs is still not clear. But there is always a relative theory to explain this phenomenon.
In the journal Behavioral and Brain Science, Researchers answered this question. According to them, the changing levels of acetylcholine and norepinephrine during sleep is the reason for our forgetfulness of dreams.
It's a bit hard to understand right?
To be short we can say that the brain’s ability to make memories is impaired during REM sleep in which our brain forms images and we dream.
Not only do we dream, we are also not able to remember most of our physical activities during our sleep. Some get a hint of it, others don’t. Mostly, due to our lack of consciousness our brain is not able to recall all the physical activities from the night when compared to the day time activities.
Parasomnia is a sleep disorder involving abnormal behavior and physical activities. Parasomnia can occur at any stage of sleep. Usually parasomnia is related to your experience, your thoughts and objectives. Normally during REM sleep the body is immobilized and no physical events occur, but in some cases, your body movement may give a sense of what you are dreaming, like a horrifying dream which results in wake ups. While there are different kinds of Parasomnia, sexsomnia mostly happens during the NREM sleep cycle.
Sexsomnia is sleep disorder where a person performs sexual episodes during sleep, this can also include masturbation and intercourse. Sexsomnia is rare. In a study, about 8% out of the total count witnessed sexsomnia.
Though in an unconscious state, you are considered responsible for your actions. Sometimes Sexsomnia can be violent and aggressive causing injury to your companion or other associates which can result in serious legal consequences. Given a situation such as this, you or someone you know is undergoing, do not panic and get medical help from a legit physician near you. Else you might just be risking yourself with legal complications, owing to sexsomnia. Sleep Evaluation and consulting with medico legal experts can help you get a better understanding of the problems and prevent you from landing in jail. Though there are self precautionary measures to deal with sexsomnia such as sleeping alone and locking the room. Try to avoid sleeping with minors and childrens if you are a patient of sexsomnia.
It is difficult to evaluate whether a crime has been committed while in sexsomnia or not, the evaluation of your past medical records can be a signal to identify whether you are a patient of sexsomnia or not. For charging you for a crime, intention and execution are important prospects. Though execution can be secured by your presence at the crime scene, evaluating intention is difficult. A sexsomnia patient may not recall the events he committed and as such the series of events act as a chain to implicate you in the crime.
Automatism
Automatism is a state of mind in which a person acts unintentionally and unconsciously. The movement and behavior of a person may vary during his consciousness as compared to sexsomnia. A probable defense of Automatism can help you from landing in jail if supported by past medical records indicating sleep disorders.
It is upon the prosecution to prove beyond all reasonable doubt that a sexsomnia patient was conscious and had an intention to commit the crime. Providing medical records in the court can strengthen your claims and can disarm the prosecution case.
Partially Insane
Any act conducted by a person who was not in control of his mind at the time of commitment of the crime can raise a defense of partial insanity. The Law is clear. Any act which has been committed by a person with an intention and motive within his proper sense of mind shall be charged with that offense. Two essential requirements of a crime are your motive and physical action. It shall be the duty of the prosecution to establish your crimes.
A past medical record of insanity can save you from getting convicted. To prove whether at the time of commitment of the crime, the person was suffering from insanity or not shall be the duty of prosecution.
]]>Sleep is a vital part of every living being’s life. In our fast-paced daily lives and this world of hardcore competitions, we often neglect sleep or take it for granted. Thinking that if we sleep less we can work a little more and in turn earn and achieve more. But that adversely affects your health in the long run. Sleep deprivation over a long period is like slow poison killing you slowly and silently. Before diving into the effects of sleep deprivation, let’s look at the reasons behind having a good night’s sleep.
The science or the mechanism behind the phenomenon of sleep in nature is still unclear but there have been studies that show the effects sleep has on human minds.
Sleep is necessary to keep your brain active. Although when you sleep your brain remains very active and it goes through several stages of rest and helps in removing accumulated toxins. Lack of sleep will effectively hinder your brain functions.
While you sleep your brain becomes more alert and clearer making it easier for you to learn, solve problems and make decisions.
Checking your emotions: A good night’s sleep is directly proportional to your mood and well being. If you do not get a good night’s sleep you will be irritable and will not get along with others as well.
Keeping diseases at bay: Sleep helps in improving your immune system which in turn helps you stay healthy. If the immune system is working well then your body will be able to fight off viruses easily. Not just viruses but also keep your heart, kidney and other organs functioning properly.
Keep obesity in check: Weight-related struggles are very real these days. Millions of people all over the world fight hard to keep their weight in check. Sleep also has an impact on your weight. Lack of sleep affects the appetite-regulating hormones as a result sleep deprived people are likely to become overweight.
Coming back to the question of how long you can go without sleep, scientists have been doing their research and while at it back in 1964, a person named Randy Gardner stayed awake for 265 hours. Randy did this as a part of the science fair and he is the only documented case. There have many others who stayed awake longer than Randy. In 1977, Maureen Weston went 449 hours without sleep. While the experiment was going on Gardner faced disorientation, irritability and other sorts of problems. After the experiment ended, he got back to his regular sleep schedule soon. But, Gardner developed insomnia after several years, which could have been an effect of the experiment. The Guinness Book of World Records stopped encouraging sleep deprivation experiments knowing the adversities of it.
Sleep deprivation causes health problems but death due to the direct result of it has not been reported. Even if you stay awake for 24 hours, its effects can be felt. You will have trouble concentrating on work or studies. You will be irritated and will be prone to mood swings. Situations get worsen as you get more sleep deprived. If you stay without sleep for over three days you will start getting disoriented. Hallucinations are also a result of long hours of sleep deprivation. It makes you feel detached from reality.
The human body functions to sleep so it is hard for you to stay awake for long hours no matter how much you try. According to research sleep deprivation for a long time is not possible as the human body is built to take micro sleep to cope with the lack of sleep. Frequent micro sleeps disrupt your regular sleep schedule thereby causing other health problems and also leading to mood swings. This is somewhat your brain taking charge forcefully. When you do not sleep for a long time your brain forces you to fall asleep which results in you having the small doze-offs.
Lack of sleep will not only harm the person who is not sleeping but also those around him. For example, if he is someone who operates heavy types of machinery or is in health service lack of sleep will lead lack of concentration and a state of confusion as well. This will result in them making a wrong decision or wrong choice that might cost them the life of others.
As mentioned before, sleep deprivation can cause health issues but it does not straight away lead to someone’s death. There are two stages of sleep deprivation. Acute sleep deprivation and chronic sleep deprivation.
Acute sleep deprivation is when you go without sleep for a few days it does not have a significant effect on your health but still it does not go unchecked though. It can still make you feel disoriented and the following can also be caused due to acute sleep deprivation.
● Anxiety
● Irritability
● Impaired decision making
● Drowsiness
● Fatigue
● Stress
● Impaired judgement
● Slow reaction time
When you go without sleep for a long period of time that leads to chronic sleep deprivation. That can cause serious health issues. This can be fatal too. A few of the severe health problems are listed below:
● Weak immune system
● Heart problems/heart attack
● Hypertension
● Obesity
● Hallucinations
● Depression
● Severe Anxiety
● Psychosis
Invest in good bedding. A good mattress and pillow can do wonders that are beyond your thinking. Meditation and yoga help in solving a lot of sleep-related issues. It helps in keeping your mind calm and peaceful which ultimately results in a good night’s sleep. Do not opt for sedatives or any kind of alcohol for going to sleep. Eat light and healthy before going to bed. Set a time for dinner and try to maintain that. This will also help you to have a proper sleep schedule and cycle. Limit the intake of caffeine. Keep your phone away for a considerable amount of time before going to bed. Maintain a healthy lifestyle including a healthy sleep schedule to have a healthy and happy life.
]]>Sleeping positions for a night of better sleep is very vital. There are mainly three kinds of sleeping positions, sleeping on the back, on your sides and your stomach. Within these three positions, there are other variations, but these three are the basic positions humans oscillate between. There have been a lot of debates as to which of the sleeping positions is better. It is safe to say that sleeping on your stomach is the least recommended position to sleep in.
Sleeping on your sides has its own benefits but the most recommended and beneficial position to sleep in is to sleep on your back. Keep on reading this article to find out all the benefits of why you should sleep on your back and also how can you achieve that. Firstly, why are sleeping positions important? You can sleep the way you want, right? But no, unfortunately, that is not true, your sleeping positions also have an effect on your brain function and not to mention bad sleeping positions lead to body aches and stiffness and which can hinder your sleep. To sum it up, if you do not have a sound sleep your health and mood will also get affected. Hence, everything is linked and has to be paid attention to.
Wrong sleeping posture leads to several other problems, listed below.
It is hard to suddenly change your habit and the same goes for your sleeping positions. It takes about three weeks to undergo the change and get used to it. And to do that you will need some extra help too. There are a few methods by which you can change your sleeping habits.
This will help you in aligning your spine and offer you a better sleeping position. You can also put pillow or towel below your hip that will stop you from turning on your sides.
Follow these methods diligently for about three weeks to change your sleeping habits and once you do that, you will be able to see the difference yourself.
In the end everything dials down to good and healthier habits. It might be difficult for you initially but it will also help you in the long run.
]]>Before understanding cervical radiculopathy, it is important to first understand the anatomy of the back bone ( the spine). The spine comprises of 33 bones, known as vertebrae. Each vertebrae lie on top of the other vertebrae. The vertebrae can be divided into : cervical ( 7 vertebrae), thoracic (12 vertebrae), lumbar(5 vertebrae), sacral ( 5 vertebrae which are fused together)and coccygeal (4 vertebra which are fused together, the tailbone). The 24 upper vertebrae are separated by interposition of a vertebral disc between adjacent vertebrae. Each vertebrae is hollow in the middle forming the spinal canal. The spinal cord is present in this canal. Nerves present in the spinal canal come out via openings present in the vertebrae.
Cervical radiculopathy or “ pinched nerve” , a neurologic condition, refers to the compression or irritation of any cervical nerve root leading to altered functioning of the nerve. It may be caused due to bone spurs and degeneration or herniated disc. According to studies, the 7th cervical nerve root (C6-7 herniation) is mostly affected (in 60% cases). Impingement of the nerve root likely causes nerve damage by chemical and mechanical pathways. Although disc herniation is one of the causes of nerve compression , in most of the cases cervical radiculopathy occurs because of cervical spondylosis.
According to studies, there is usually mild, intermittent symptoms or the patient is asymptomatic. The symptoms are usually unilateral (present only on one side). Patients may present with symptoms like:
Cervical radiculopathy is mostly self limiting and conservative management is sufficient to control it. The types of treatment can be divided into:
1) Non operative treatments
2) Surgical treatment
Improper sleeping posture of cervical spine can aggravate the symptoms of cervical radiculopathy.. Finding a sleeping posture that is comfortable and pain free is pften difficult. Pillows play an important role in proper, pain free sleep..
Cervical radiculopathy can affect sleep and other daily activities thereby compromising the quality of life of the patient. However, with proper treatment and following the advised sleeping techniques the discomfort can be reduced.
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