Category: Sleep

Studies have shown that around one out of every three people not only has trouble falling and staying asleep, but it happens to them on a daily basis. Sleep is one of the most important things that your body needs besides water, and you’ve likely heard about all of the great benefits that a good night’s sleep provides.

If you’re one of the millions who struggle to fall asleep every night and feel that there’s no escape, it could be from your diet. With processed foods and caffeinated drinks dominating our lives, it’s no surprise that many of us struggle. Instead, you should be focusing on certain types of foods that can help you get a better night’s sleep, with these five being among the best.

Banana

Bananas provide tons of health benefits. They’re chock full of potassium, fiber, prebiotics, and natural sugars. When you’re feeling restless, bananas make for a quick and easy midnight snack. A banana on its own, or paired with other healthy snacks like peanut butter, helps to regulate your blood sugar and healthily fulfill nighttime cravings. 

Potassium plays a huge part in why bananas help with sleep. A healthy amount of potassium acts as a muscle relaxant, naturally easing your body to sleep. If nighttime cramps keep you from sleep, the potassium in bananas will do the trick and stop it in its tracks.  

Yogurt 

You’ve heard how a glass of milk promotes better sleep, but did you know that dairy products, in general, all promote healthy sleep? Yogurt is one of them. Our brains process the tryptophan found in the calcium within the yogurt, increasing our naturally occurring melatonin production, and resulting in a magnificent night of sleep. 

If hunger pangs are keeping you up, try pairing the yogurt with something substantial like nuts, a banana, or granola. Greek yogurt contains far more protein than other yogurt, keeping you full and satisfied through the night. 

Tart Cherries

Cherries, specifically tart cherries, contain a decent amount of melatonin as well as increasing melatonin production already found within our bodies. Of all the cherry varieties, Montmorency cherries are proven to be the most inducing, packing more melatonin per cherry than the others. 

If you don’t want to gobble down loads of tart cherries right before bed, it’s recommended you drink tart cherry juice instead. It’s a much more concentrated and easier way to get down the equivalent of cherries you’d need to make a difference, which is about 25. 

Salmon 

Salmon is the super food of super foods. It’s chock full of so many incredible health benefits. Supposedly, eating this fatty fish is linked to better sleep. Eating salmon at least three times a week has been proven to improve overall sleep quality. 

Why is that? Salmon contains omega-3 fatty acids, one of which is called docosahexaenoic acid. This increases the production of melatonin inside of us, allowing us to drift off to sleep far more easily.  

Turkey

You may have thought it was just a myth or the sleepiness you get after Thanksgiving dinner was due to how stuffed you are and not the turkey you ate. Let’s be real, it was probably both. Ending the night in a food coma is a Thanksgiving tradition. 

However, turkey does play a big part in why we feel so sleepy after those delicious roast Turkey dinners. Turkey contains an amino acid called tryptophan, which is not organically produced within the body. So, getting it from other places, such as our diet, is beneficial. You don’t have to gobble down an entire turkey to get a good night of rest, but if you incorporate it into your evening meal, you may see the difference a full belly of tryptophan makes before bed. 

As a parent or caregiver, you know how important it is for children to get enough sleep. Children who don’t sleep well are more prone to anxiety, hyperactivity, and irritability. They may also struggle with cognitive functions like attention, memory, and learning. On the other hand, children who get enough restful sleep can experience improved physical and mental health, increased cognitive functions, and better overall well-being.

One of the most effective ways to promote healthy sleep patterns in children is to establish consistent bedtime routines. By creating a calming and relaxing environment and sticking to a consistent schedule, your child (and you) can get quality sleep every night. Today, we’ll share the top 5 bedtime routines that can help both you and your child sleep better.

1. Set a Consistent Bedtime

Establishing a consistent bedtime is one of the most critical aspects of a bedtime routine. Children who stick to a regular schedule tend to fall asleep more easily and stay asleep throughout the night. They are also less prone to crankiness and irritability that can come from being overtired.

When setting a regular bedtime, be sure to choose a time that works for your child’s age and developmental stage. Younger children need more sleep than older children, and even minor adjustments in bedtime can affect sleep quality. For example, preschoolers typically require 11-13 hours of sleep per night, while teenagers need about 8-10 hours.

Once you’ve chosen a bedtime, establish routines that help signal to your child that it’s time to wind down. This may include a bath, brushing teeth, getting into pajamas, and reading a story. Be consistent with these routines to help establish a predictable pattern that prepares your child for sleep.

2. Unwind and Relax

Just like adults, children need to unwind and relax before bedtime. Creating a calming environment can help promote relaxation, calmness, and may help reduce sleep anxiety.

There are many ways to create a relaxing environment. You can try using aromatherapy with soothing scents like lavender or chamomile, dimming the lights, and playing soft, soothing sounds or music. To promote relaxation, you can encourage your child to engage in calming activities before bed like coloring, journaling, or meditating.

3. Limit Screen Time

Research has shown that screens, such as smartphones, tablets, and TVs, can overstimulate the brain, making it harder for children to fall asleep. Limiting screen time before bed can help your child sleep better and fall asleep faster.

The American Academy of Pediatrics recommends avoiding electronic devices for at least one hour before bedtime. Instead, encourage your child to wind down with a calming activity such as reading a book, listening to music, or having a warm bath.

4. Create a Bedtime Routine Together

Creating a bedtime routine together can be an effective strategy for getting children to stick to a consistent bedtime schedule. When children are involved in the decision-making process, they are more likely to feel invested in the routine and look forward to it each night.

As you work together to establish a bedtime routine, encourage your child to share their preferences and interests. This might include favorite stories or games that can be incorporated into the bedtime routine. You can also use this time to talk with your child about their day, helping them relax and alleviate any concerns or worries they may have.

5. Be Consistent with Adult Bedtimes and Routines

While it’s essential to create effective bedtime routines for children, it’s also important that adults prioritize their own sleep. Parents who set the example of prioritizing their sleep will be more likely to establish healthy bedtime routines in their children.

To ensure your sleep needs are met, establish your own bedtime routine. This could mean developing relaxation techniques such as reading, deep breathing exercises or yoga to incorporate into your own routine. Also, try to synchronize your bedtime with that of your child, this can help increase consistency in the bedtime routine and can also help both of you get better sleep.

The feeling of deja vu, which is the sensation of having already experienced a current situation, can be both fascinating and mysterious. Despite its common occurrence, deja vu has puzzled researchers and individuals for decades. However, thanks to advances in neuroscience, we are beginning to unravel the science behind this phenomenon. Today we will explore five intriguing facts about the surprising science of deja vu.

Fact #1: Deja vu is more common than you think

One of the most intriguing facts about deja vu is how common it is. Studies have shown that up to 70% of people have experienced deja vu at least once in their lifetime, with a significant number of individuals reporting experiencing it on a regular basis. However, the exact prevalence of deja vu is difficult to determine, as the experience can be subjective and difficult to define.

Theories explaining the occurrence of deja vu range from supernatural and spiritual to psychological and neurological. Some individuals believe that deja vu is a sign of psychic ability or an indication of a past life. However, scientific research has shown that deja vu is a normal brain function that occurs when the brain recognizes similarities between a current situation and a past experience.

Fact #2: Deja vu is not a glitch in the brain

Despite its mysterious nature, deja vu is not a glitch in the brain. The brain processes information in a complex and dynamic way, with different regions of the brain working together to create our perception of reality. The experience of deja vu is thought to arise from the interaction between memory, perception, and attention.

Recent studies have shown that the feeling of deja vu is linked to a familiarity assessment process in the brain. This process involves the comparison of incoming sensory information with stored memories. When similarities are detected, the brain triggers a feeling of familiarity or recognition, which can be experienced as deja vu.

Fact #3: Deja vu can be induced

Researchers have been able to induce the experience of deja vu in study participants, providing further evidence that it is a normal brain function. In a study conducted by Akira O’Connor at the University of St Andrews, participants were asked to play a computer game in which they navigated a virtual environment. The researchers manipulated the virtual environment so that participants encountered scenes that were similar but not identical to scenes they had seen earlier in the game. This induced a feeling of deja vu in some participants.

The ability to induce deja vu in a controlled environment provides researchers with a tool to study the phenomenon in a laboratory setting. It also has potential implications for treating memory disorders such as Alzheimer’s disease, as understanding the mechanisms of deja vu could lead to new treatments for memory impairment.

Fact #4: Deja vu is linked to the hippocampus

The hippocampus is a brain region located in the medial temporal lobe, which is known to be critical for memory consolidation and retrieval. Studies have shown that damage to the hippocampus can lead to memory impairments and a loss of the ability to experience deja vu.

Research has also shown that the hippocampus is involved in the familiarity assessment process that underlies the experience of deja vu. In a study conducted by Chris Moulin and colleagues, participants with damage to the hippocampus were less likely to experience deja vu than healthy controls.

Fact #5: Deja vu is culturally influenced

Deja vu is not a universal experience and can be influenced by cultural factors. Studies have shown that individuals from different cultures may have different interpretations of the phenomenon, with some cultures viewing it as a spiritual or supernatural experience.

For example, in a study conducted by Anne Cleary and colleagues, Irish participants were more likely to describe their experiences of deja vu in spiritual or mystical terms than American participants, who were more likely to describe their experiences in terms of memory or perception.

When it comes to weight loss and getting in shape, there are many factors to consider. Eating a healthy diet, getting enough exercise, and managing stress are all important components of a healthy lifestyle. However, there is one factor that is often overlooked but is no less important: sleep.

Sleep is essential for overall health and wellness, but it is also crucial for weight loss. In fact, studies have shown that getting enough sleep is linked to a lower risk of obesity and can help with weight loss efforts. Let’s take a look at the surprising connection between sleep and weight loss, and how you can use this knowledge to achieve your health and wellness goals.

The Importance of Sleep for Health

Sleep is crucial for physical and mental health. During sleep, the body repairs and restores tissues, and the brain processes information and consolidates memories. Inadequate sleep has been linked to a wide range of health problems, including heart disease, high blood pressure, diabetes, and depression.

Despite the importance of sleep, many people don’t get enough of it. According to the National Sleep Foundation, adults need between seven and nine hours of sleep per night, but one in three adults report getting less than the recommended amount of sleep.

The Link Between Sleep and Weight Gain

One surprising way that lack of sleep can affect health is by contributing to weight gain and obesity. Multiple studies have shown a link between sleep deprivation and an increased risk of obesity.

The reason for this link is partly due to how sleep deprivation affects hormones that regulate appetite and metabolism. One hormone, ghrelin, which stimulates appetite, increases with sleep deprivation. Another hormone, leptin, which signals the body to stop eating, decreases with sleep deprivation. This imbalance can lead to increased cravings and larger portions, contributing to weight gain.

Additionally, when we don’t get enough sleep, we tend to have less energy and feel more sluggish, making us less likely to exercise or be physically active.

The Connection Between Sleep and Food Choices

In addition to affecting hormones that regulate appetite and metabolism, lack of sleep can also lead to poor food choices and cravings for unhealthy foods. Studies have shown that sleep deprivation can lead to an increased desire for high-calorie, high-carbohydrate foods.

Furthermore, sleep deprivation can also lead to emotional eating, which is eating in response to emotions like stress, boredom, and anxiety. When we are sleep-deprived, we may be more vulnerable to these emotional triggers and more likely to crave comfort foods that may not be the healthiest choices.

Strategies for Getting Better Sleep and Promoting Weight Loss

Given the importance of sleep for overall health and its connection to weight loss, what can be done to improve sleep habits and promote weight loss?

• Stick to a regular sleep schedule. Going to bed and waking up at the same time every day can help regulate your body’s internal clock and improve sleep quality.
• Create a sleep-inducing environment. Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider investing in a comfortable mattress and pillows, and if you live in a noisy area, try using earplugs or a white noise machine.
• Relax before bed. Engage in relaxing activities before bed, such as reading a book, taking a warm bath, or practicing yoga or meditation. Avoid using electronics before bed, as blue light can interfere with sleep quality.
• Prioritize sleep as part of your weight loss goals. Just as you make time for healthy eating and exercise, make sleep a priority in your weight-loss efforts. Consider tracking your sleep habits to monitor your progress and identify areas for improvement.

More than ever, sleep seems like it’s harder and harder to come by. Between increased workload, the long commutes that we all face in the morning, and many other outside factors, tens of millions of people in the United States alone suffer from chronic sleep disorders. While many of those people have medical conditions that prevent sleep, there are plenty of us who simply need to make some adjustments.

If you find yourself unable to get to sleep because you’re not tired at night, have to toss and turn for hours, or anything in between, there are some ways to help. Here are five tips for ensuring a healthy quality of sleep by creating the right environment in your bedroom.

Keep Light to a Minimum

It’s normal to want some light in your bedroom. Whether it’s because you’re unashamedly afraid of the dark, or don’t want to stumble when you get up in the middle of the night to use the restroom, a nightlight sure comes in handy. 

You’ll want to be careful not to add too much light to your room at night. Light from the television, your phone, or lights around your room can make it difficult to sleep soundly. Buy lights you can easily dim with a remote control, adjust the brightness on your television, and turn off any electronics not in use before you drift off to sleep. 

White Noise 

If you’re having trouble getting quality sleep, try introducing a form of white noise to your bedroom. Sleeping in complete silence, you can hear everything around you, sometimes even your own heartbeat. That’s a recipe for disaster and will probably have you working at any and all sounds. Maybe you’ve tried adding background noise via your television, but the volume can be inconsistent and easy to distract you from your sleep. 

That’s why white noise is such a helpful tool by adding consistent and soothing background noise to your slumber. You can use a fan, a white noise machine, or even play one of the many videos on YouTube that offer white noise. 

ASMR

If you live under a rock, or just don’t browse the depths of the internet all that much, you might not know what ASMR is. ASMR stands for Auditory Sensory Meridian Response. What exactly does that mean? In short, ASMR consists of a variety of visual and audible triggers that stimulate a specific part of your brain. The triggers provide you with a tingly sensation and lull you into a deeply relaxed state. 

Which makes it absolutely perfect for creating a healthy sleep routine. Listening to ASMR has become increasingly popular over the years and more people are using it to help them fall asleep at night. If you haven’t tried it, you should. It might take some time to find the right video and ASMRtist for you, but it’s worth it once you feel those sweet tingles.   

Clean Room and Bed 

When it comes to getting quality sleep, comfort is key. Nobody wants to spend an entire night in a messy bed and room. Even if you don’t realize it, an unclean environment most certainly has an effect on your comfort level at night. Depression, our busy schedules, and lack of motivation keep us from tending to ourselves and our responsibility sometimes. 

It’s really important to take the time to ensure your environment for sleep is tended to for your benefit, even if it means taking baby steps to create the perfect sleep oasis for yourself. Studies have shown that clutter can lead to depression, anxiety, and general stress. When everything is clean, it’s easier to put your mind and ease and allow it to turn off for a good night’s sleep.

Bedtime Routine  

What do a majority of healthy patterns have in common? The answer is routine. Life can sometimes throw curveballs at you, but for the most part, keeping simple routines is easier than you think. Healthy sleep hygiene usually stems from having a comforting and relaxing bedtime routine. 

This can include taking a hot shower, indulging in a skincare routine, brushing your teeth, getting into comfortable pajamas, reading a book, watching your favorite show, meditating, or whatever else soothes your mind. Many have found success exercising about two hours prior to bedtime and taking a shower to help their bodies relax while also boosting mental relaxation after the adrenaline rush of a good workout.

Sleep is an essential part of our daily lives, yet it remains a mystery to many. We spend approximately one-third of our lives asleep, and the quality of that sleep can have a significant impact on our physical and mental health. In this article, we will explore the core functions of sleep and why understanding them is crucial for maintaining overall well-being.

Restoring the Body

One of the primary functions of sleep is to restore the body. During sleep, our bodies repair damaged tissues, produce new cells, and strengthen our immune system. Lack of sleep can lead to weakened immunity, making us more susceptible to illnesses.

Moreover, not getting enough restorative sleep can also lead to chronic conditions such as obesity, diabetes, hypertension, and cardiovascular disease. For those who engage in physical activities or exercise regularly, adequate restorative sleep is crucial for muscle recovery and growth.

Consolidating Memory

Another critical function of sleep is consolidating memory. During deep sleep stages (NREM), our brains process information from the day before by reinforcing neural connections that form memories. This process helps us retain important information while filtering out unnecessary details.

Research has shown that insufficient or poor-quality sleep can negatively affect cognitive performance in areas like attention span, problem-solving skills, decision-making abilities and creativity.

Regulating Emotions

Sleep plays a vital role in regulating emotions. During rapid eye movement (REM) sleep – a stage when dreaming occurs – the brain processes emotional experiences from the previous day by strengthening positive memories while weakening negative ones.

Lack of REM sleep or disrupted circadian rhythms can lead to mood disorders such as anxiety or depression. Moreover, people suffering from chronic insomnia have been found to be at higher risk for developing psychiatric disorders like bipolar disorder or schizophrenia.

Conclusion

In conclusion, it’s clear that understanding the core functions of sleep is essential for maintaining overall health and well-being. By prioritizing restorative sleep through healthy habits such as regular exercise routines or mindfulness practices like meditation before bed- we can improve memory consolidation ability, and regulate emotions better during waking hours while reducing risks associated with chronic health conditions caused by the lack thereof. So let’s make sure we get those eight hours a night!

Sleep is an essential part of our lives, and a lack of it can have a significant impact on our physical and mental health. Unfortunately, many people struggle with insomnia and other sleeping issues, making it difficult for them to get the rest they need.

While there are prescription medications available to help with these issues, many people prefer to explore natural remedies first. In this article, we’ll investigate some natural remedies for insomnia and other sleeping issues.

Chamomile Tea

Chamomile tea has long been used as a natural remedy for sleep issues. It contains an antioxidant called apigenin that binds to receptors in the brain that help promote sleepiness and reduce insomnia symptoms. Drinking chamomile tea before bed can help you relax and fall asleep faster.

Lavender Essential Oil

Lavender essential oil is another popular natural remedy for sleep problems. It has a calming effect on the nervous system and can help reduce anxiety and stress levels, both of which can contribute to insomnia. You can add a few drops of lavender oil to your bathwater or use it in a diffuser in your bedroom.

Valerian Root

Valerian root is an herb that has been used for centuries as a natural sleep aid. It works by increasing levels of GABA (gamma-aminobutyric acid) in the brain, which helps calm the nervous system and promote relaxation. You can take valerian root supplements or drink valerian root tea before bed.

Magnesium

Magnesium is an essential mineral that plays a role in many bodily functions, including sleep regulation. Studies have shown that magnesium supplements can improve overall sleep quality, especially in those with insomnia. You can find magnesium supplements at most health food stores.

Exercise

Regular exercise has been shown to improve sleep quality by reducing stress levels and promoting relaxation. However, it’s important not to exercise too close to bedtime as this can actually make it harder to fall asleep.

In conclusion, there are several natural remedies available that may help with insomnia and other sleeping issues. While these remedies may not work for everyone, they are worth exploring before turning to prescription medications. Remember also that good sleep hygiene practices such as sticking to a regular bedtime routine or avoiding caffeine late in the day may also be helpful in improving your overall quality of sleep.

Sleep is a crucial aspect of our lives that affects our physical and mental well-being. Unfortunately, many people suffer from sleep disorders that disrupt their sleep patterns and leave them feeling tired and irritable during the day. Today, we will explore some common sleep disorders and provide tips on how to overcome them.

Insomnia

Insomnia is a common sleep disorder that affects millions of people worldwide. It is characterized by difficulty falling or staying asleep, waking up too early in the morning, or feeling unrefreshed after sleeping. Insomnia can be caused by a variety of factors, including stress, anxiety, depression, medication side effects, or an underlying medical condition.

To overcome insomnia, it’s essential to establish healthy sleep habits. This includes setting a regular sleep schedule, avoiding caffeine and alcohol before bedtime, creating a comfortable sleeping environment, and practicing relaxation techniques such as deep breathing or meditation.

Sleep Apnea

Sleep apnea is another prevalent sleep disorder that causes breathing interruptions during sleep. These interruptions can last anywhere from a few seconds to several minutes and can occur multiple times throughout the night. As a result, individuals with sleep apnea often feel exhausted during the day and may experience other symptoms such as snoring or gasping for air during sleep.

The most effective treatment for sleep apnea is continuous positive airway pressure (CPAP) therapy. This involves wearing a mask over the nose and/or mouth while sleeping that delivers pressurized air to keep the airway open.

Restless Leg Syndrome

Restless leg syndrome (RLS) is a condition where individuals experience an uncontrollable urge to move their legs due to uncomfortable sensations such as tingling or crawling sensations. RLS typically occurs at night when trying to fall asleep or stay asleep.

To manage RLS symptoms, it’s important to adopt healthy lifestyle habits such as regular exercise and avoiding caffeine before bedtime. Additionally, medications such as dopaminergic agents may be prescribed by doctors to alleviate symptoms.

Narcolepsy

Narcolepsy is a neurological disorder that causes excessive daytime drowsiness and sudden bouts of uncontrollable sleepiness during the day. This can make it difficult for individuals with narcolepsy to maintain daily activities without experiencing fatigue.

Treatment for narcolepsy typically involves medications such as stimulants or antidepressants that help improve wakefulness during the day while regulating nighttime sleep patterns.

In conclusion, identifying common sleep disorders is crucial in maintaining overall health and well-being. By adopting healthy lifestyle habits such as establishing regular sleeping schedules, avoiding caffeine before bedtime, creating comfortable sleeping environments and seeking professional help when necessary – individuals can overcome these disorders effectively.

 

The next time you curl up in your bed for a good night’s rest, you may want to think about how the worms in your yard might be sleeping. A recent study by researchers at Japan’s University of Tsukuba has used the humble worm to discover a key that may unlock the door to better sleep for human beings.

 

The nematode worm known to scientists as Caenorhabditis elegans has been a mainstay of laboratory research since the 1960s. Known as something of a model organism, this worm is very easy to breed and care for. But, more significantly, many of the genes in its DNA have functional counterparts in the DNA of humans.

 

These facts make the recent study by the University of Tsukuba incredibly noteworthy. Under the leadership of Professor Yu Hayashi, the University of Tsukuba research team published “Lessons on how to sleep: What we can learn from worms” in the May 2022 issue of iScience.

 

The researchers began with the hypothesis that the neuron ALA (a specific nerve cell in the central nervous system) plays a key role in the homeostatic regulation of sleep, both in worms and in human beings. “Our sleep is homeostatically regulated,” explains Professor Yu Hayashi. “In other words, the more we stay awake, the more we subsequently sleep…. C. elegans also exhibits alternating cycles of wake and sleep that are homeostatically regulated. Thus, we expected that studies using C. elegans might give us hints regarding the molecular and cellular mechanisms underlying the homeostatic regulation of sleep."

 

By isolating the ALA neuron in Caenorhabditis elegans, the University of Tsukuba discovered that it contained substantially more calcium ions when the worms had been awake for a prolonged period of time, and substantially less calcium ions after they have slept. Although they will have to be repeated and confirmed through additional research, these results suggest a direct correlation between the worm’s natural ability to homeostatically regulate sleep and the amount of calcium in its ALA neurons. Specifically, the buildup of calcium ions in these central nervous cells seems to play a key role in making the worm feel “sleepy.”

 

As humans, we have ALA neurons that are similar to C. elegans and a similar "sleepiness" trigger encoded in our central nervous system. This means that, despite being one of the most basic lifeforms with a nervous system, the worm can tell human beings a great deal about our own patterns of sleep and wakefulness as well as which cells regulate them and how.

 

The groundbreaking University of Tsukuba study lays the foundation for any number of forthcoming studies that will likely involve mice and other small mammals. Ultimately, the simple nematode worm may lead to a far more thorough understanding of why and how people sleep as well as new guidelines and treatments that can help people sleep better.