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It happens to the best of us – we have an early start the next day but are unable to fall asleep. We lie in bed, staring at the ceiling, and listening to the ticking clock as the night refuses to end. For some people, it happens every day, and for others, it happens when they are too tired or stressed, and their brains simply won’t shut up. The most interesting – and frustrating -thing about not being able to fall asleep is that the more you think about it, the harder it is for sleep to come. Does that mean you have a sleep disorder? Yes and no. Some people have trouble falling asleep when they have a lot on their minds or when they are too stressed or excited. However, if this is a regular occurrence without any external cause, you probably have sleep-onset insomnia. This is a condition when the person is unable to fall asleep when he is supposed to. Sleep onset insomnia is also sometimes called delayed sleep disorder and can be a common occurrence with some people. When you are unable to fall asleep at the right time, you get late in the morning and remain drowsy the rest of the day. The hours lost at night result in sleep deficiency and excessive daytime sleepiness. It is no surprise that sleep disorders are on the rise around the world, and affecting the global economy because of lost productivity. Besides, sleep deficiency and excessive daytime sleepiness cause accidents and injuries and also lead to greater health problems later in life. Why You Can’t Fall Asleep? When we go to bed, we want to fall asleep as quickly as possible. Everyone loves a good night’s rest because it makes them feel fresh and alert and helps them achieve more throughout the day. But a lot of reasons contribute to sleep onset insomnia or simply the inability to fall asleep. This can either happen on a regular basis or once in a while, but it is frustrating nevertheless. Stress and anxiety are usually the two most important factors that interfere with normal sleep. When there is a lot on your mind, sleep can be elusive. Until your brain shuts off, it is hard to fall asleep. Consuming caffeine and alcohol before bed can also interfere with sleep. Medical conditions and medications also cause sleep problems. However, sometimes every person finds it hard to fall asleep, even if they sleep without any issues on other nights. This is often because of mental exertion, stress, anxiety or the wrong foods. 10 Tips to Fall Asleep Faster If you do not have a medical problem and are unable to fall asleep simply because of external factors, there are things you can do to make sleep come faster. The following tips are meant to help you get started on a healthy sleep routine that makes falling asleep and waking up the next morning equally easy. Go to Bed Only When You Are Sleepy Just because it’s time for bed doesn’t mean you should be lying in bed when you aren’t sleepy. Make it a point to go to bed only when you feel sleepy. This will help the brain associate the bed with sleep and nothing else. Maintain A Sleep Routine Once you get home from work, make sure to wind down with a relaxing sleep routine. From having a relaxing drink to taking a warm bath to listening to soothing music, it all helps your brain shut down and get into sleep mode. Watch or Read Something Boring That’s right if you must read or watch TV in bed, make sure it’s something boring. There’s even a channel on YouTube called Napflix that plays boring videos to help you fall asleep. Avoid watching horror movies or the 11 pm news or anything that excites you. Don’t Look at The Clock When you’re lying in bed unable to sleep, your eyes keep going to the bedside clock. Looking at the time every few seconds makes the night pass slower than usual. To avoid this, either remove the clock from the room or turn it backward. When you cannot see the time, you fret less about being unable to fall asleep. Adjust the Temperature Regardless of the season, if your bedroom doesn’t have the ideal temperature, it can be hard to fall asleep. If it’s too cold, turn the thermostat up. If it’s too hot, turn on the air conditioner. If you want your room warm even in summer and if it’s something that helps you sleep better, don’t be shy about turning up the thermostat when everyone else is using the AC. Keep Warm It isn’t uncommon to find people who have chilly hands and feet throughout the year, especially when they go to bed. If this is you and it keeps you from falling asleep at night, try warming up your feet. Either wear socks to bed or use an additional blanket or soak your feet in warm water before hitting the sack. Have Comfortable Bedding Not many people want to invest in comfortable bedding because they think it’s a waste of money. What they don’t realize is that bedding is crucial to sleep quality. When you have attractive and comfortable bedding, it makes sleep time more appealing and makes you look forward to going to bed. Try Deep Breathing If it’s stress and anxiety keeping you from falling asleep, practice deep breathing while you’re lying in bed. Simply breathe through your nose, making sure it’s your belly that swells and not your chest and exhale from your mouth. Keep doing this until you doze off. Have Sex Whether you are coupled up or single, sex is powerful enough to help you relax because it releases the feel-good hormone called oxytocin. That’s the reason why bedtime is regarded as the best time to have sex because it helps you get relaxed and sound sleep afterward. Avoid Heavy Meals Before Bed What you eat for dinner often has a big impact on your sleep quality. If you have a heavy meal close to bedtime, your digestive system will work throughout the night, preventing your brain and body from relaxing and falling asleep. If you must eat close to bedtime, keep it light. A heavy meal for dinner should be consumed within 6 in the evening, not later. When to Seek Medical Help for Sleep-Onset Insomnia? If all these lifestyle changes do not resolve your sleep-onset insomnia, you can seek medical help. However, it is recommended that you try every means in the book before taking the help of sleep supplements or medications.

Alcohol is the most common type of sleep aid. But drinking alcohol regularly can interfere with your sleeping pattern. It may affect sleep quality, too. Does this mean that you need to give up alcohol altogether? No. You simply need to be smarter about how you manage your liquor consumption, instead. Caption: How to sleep better after drinking alcohol Source: Pexels There are several strategies that you can use to ensure better sleep after drinking alcohol. Avoid Caffeine If you want to sleep better after having a drink, stay away from caffeine. This does not only refer to coffee. You must refrain from consuming other caffeinated drinks like sodas, teas, and energy drinks. They will keep you awake at night. If you combine that with the effect of alcohol in your body, it will be hard to enjoy a restful night. If a night of drinking is on the horizon, no worries. Whether you are out with friends or enjoying the game with any of these great tasting beers, you should be smart. Make sure you avoid having any caffeinated drinks, especially during the hours close to when you plan to hit the sack. Have a Balanced Meal Drinking your favorite beer or wine on a full belly can reduce the impact of alcohol on your sleep (versus not having a full meal). When you are going out for a drink or sipping some spirits at home, don’t skip dinner. A solid and balanced meal can regulate your body’s absorption of the alcohol. Make sure you have enough protein, fat, and carbohydrates. This will allow the alcohol to be gradually introduced to your bloodstream, reducing its overall impact on your body. The less disruption your body has, the better your sleep will be. Drink Plenty of Water Alcoholic drinks, like beer, can make you dehydrated. When your body is dehydrated, you not only toss and turn during your sleep, you can also suffer from a headache the next morning. So keep yourself hydrated. Drinking plenty of water can combat the diuretic effect of alcohol on your body. Tips for better sleep after drinking alcohol Source: Pexels The goal is to drink as much water as the alcohol you consume. When it is not possible, just try to drink as much water as possible. This will help keep your body hydrated. Another benefit to drinking plenty of water is that it fills you up quickly. As a result, you don’t consume as much alcohol as you normally would. Say No to Smoking Aside from staying away from the bad combination of alcohol and caffeine, smoking should be avoided too. A lot of people like to drink and smoke at the same time. If you are one of them, don’t be surprised if you have trouble sleeping at night. Nicotine (found in cigarettes) is a stimulant. If you smoke, it can definitely keep you awake at night. By reducing the number of cigarettes you smoke (or by not smoking at all), you will be able to sleep faster. This can also improve the quality of your sleep. Turn Off the Alarm If you have an alarm set on the regular, turn it off just before hitting the bed. Give your body a chance to recover from the effects of alcohol during your sleep. Do not disrupt that sleeping cycle with an alarm going off. If possible, keep your phone away from your bed, too. You would not want to be woken up by a text message or call. After all, you are going to be highly sensitive to any noise so you want to minimize any disruptions as much as possible. Stay off Alcohol Before Hitting the Bed A lot of people have relied on alcoholic drinks such as beer or wine to help them get to sleep. But studies have shown that this is actually doing the opposite. It is time to change your habit of getting a drink right before you hit the bed. This habit of yours can make you feel more awake and energetic, instead, which can then cause a disruption in your sleep cycle. It is best to get started early on your alcohol consumption – this is called the ‘happy hour’. Do not wait until much later in the night when you are just about to go to bed to get your drink. You are more likely to sleep faster and more soundly when you have had your drink a few hours earlier. Make Your Bedroom Cozy Sleep better even with alcohol Source: Pexels This might seem like a simple step but it can be very effective if you want to fall asleep faster. A cozy bedroom is one that is dim and has a comfortable temperature that will help you doze off. Darker colors on the bedroom wall are also suitable for sleeping. If you are not into dark wall colors, neutral hues can create a relaxing atmosphere in the bedroom. Ideally, your bedroom should be somewhere that is far from any sources of noise (such as the living room or a noisy street). The less disruptive noises there are, the sooner you can sleep. The quality of your sleep will be better, too. Setting the ideal temperature within your room can also make sleeping easier. Aim for a temperature range of 60-68 degrees Fahrenheit. Switching to new bedding such as microfiber sheets can improve the quality of your sleep as well. The goal is to make your sleeping space as cozy as possible. Final Reminders Heavy drinking is associated with sleep disorders. If you want to reduce the impact of alcohol on your sleep, you might want to lower your consumption. Instead of drinking as a regular nightcap, you can skip some nights. If you can, limit alcohol consumption to 2-3 times a week. Follow a pattern that works for you to improve your sleep quality. It is always a good practice to keep things in moderation.

How does lack of sleep effects your brain in short term? Likewise, what happens to our brains when we don’t get adequate sleep for a prolonged period? Everybody knows that sleep is essential for our bodies and brains to function at their best. Otherwise, why would we be spending one third of our lives doing it? Chronic sleep deprivation puts us at a higher risk of various disorders and long term health conditions such as high blood pressure, cardiovascular disease, obesity, diabetes and mental health problems such as anxiety and depression, to name just a few. It has also been amply demonstrated that the lack of sleep has a negative affect on our cognitive performance. At the cognitive level, the lack of sleep impairs our ability to focus, make judgements, consolidate information and learn new things. In the words of Dr Michael Breus, The Sleep Doctor, “It’s difficult to identify a cognitive skill that isn’t affected by sleep, and compromised by sleep deprivation.” Yet, while the effect of sleep and the lack of it on our cognitive performance is very well documented, much less is still known about how exactly sleep affects the brain on the cellular level. However, as brain science rapidly advances, more and more studies appear that begin to fill that gap. Here are four of the most prominent studies of recent years and their findings that looked closely at our sleep deprived brains. Sleep Allows Your Brain Cells To Repair Themselves A study published earlier this year in Nature Communications found that sleep is essential for the brain’s ability to repair itself. More specifically, scientists found that during sleep essential DNA repair processes take place in the brain. In the course of the study, the researchers from Bar-Ilan University observed zebrafish, species that are characterized by having transparent heads. With the use of a powerful microscope, the researchers were able to observe the brain of the zebrafish during sleeping and waking, and took time-lapsed images of individual neurons. They were then able to see that during sleep the process of DNA repair kicked off in their brains, reversing the DNA damage accumulated during the day. According to the researchers, human brain cells also regularly accumulate DNA damage not only from exposure to radiation and other undesirable conditions but also as a result of the normal brain activity. Sleep allows for these cells to be repaired. One of the study’s authors, Professor Lior Applebaum, explained why this complicated process takes place while we sleep, by comparing it to repairing potholes in the road. Speaking to Independent, he said: “Roads accumulate wear and tear, especially during daytime rush hours, and it is most convenient and efficient to fix them at night, when there is light traffic.” The researchers think that this finding might explain the essential role of sleep for all animals with neural system including humans. Sleep Deprivation Kills Your Brain Cells In a study that was published in 2014 in the Journal of Neuroscience researchers from the University of Pennsylvania School of Medicine made an alarming discovery that lack of sleep can result in irreversible loss of brain neurons. The study was conducted on mice, whose brain is known to be surprisingly similar to the human brain. The mice were put on a schedule similar to the one that is used by people who work night shifts or long hours. In each 24 hour period, the mice got only 4 to 5 hours of sleep. The results were astounding. After just three day of this schedule, the sleep-deprived mice lost 25% of brain cells in part of the brain stem, the damage that seemed to be irreversible. According to the study’s authors, because of the similarity between the brains of mice and humans, it is very likely that the human brain suffers from the same loss of neurons when deprived of adequate sleep. This is something that researchers planned to further investigate by conducting autopsies of shift workers. Sleep Helps Brain ‘Detox’ Another study published in Science around the same time, found that during sleep a sort of detox process takes place in your brain, as it gets rid of harmful waste products, including some that have been linked to Alzheimer’s and dementia. The study was conducted by researchers from the University of Rochester Medical Center (URMC) who used high-tech imaging to look into the brains of mice and found that their brains behaved very differently when awake and asleep. Specifically, the waste removal process happened ten times faster when the mice were sleeping, flushing out among other things the toxic protein amyloid-beta that is associated with Alzheimer’s. The clean up process observed by the researchers happens with the help of the cerebrospinal fluid that flows through the spaces between neurons flushing waste into the circulatory system. During sleep, the researchers found, brain cells contract, leaving more space for the cerebrospinal fluid to do its job a lot more effectively. Sleep Enables Brain Cells to Communicate Effectively In a fourth study on brain and sleep published recently in Nature Medicine, researchers found neurological explanation to the mental sluggishness that is so familiar to any of us who’ve ever had to take an exam, drive a car or perform any other cognitively demanding activity while sleep deprived. Specifically, the study authors found that lack of sleep severely impairs the ability of brain cells to communicate effectively. In the study, 12 participants who were preparing to undergo surgery for epilepsy (unrelated to the study) had electrodes implanted into their brains and were asked to stay up the entire night. Several times throughout the night, researchers asked them to categorize images of faces, places and animals as fast as possible. They noticed that as people got drowsier, their reactions got slower. The researchers monitored the brain activity at the same time, paying particular attention to neurons in the temporal lobe, which regulates visual perception and memory. They were able to see that the slowed down response time was due to the less effective communication between their brain cells. One of the study’s authors, Dr. Itzhak Fried, a professor of neurosurgery at the University of California, Los Angeles (UCLA) explained in a statement: “We discovered that starving the body of sleep also robs neurons of the ability to function properly. This paves the way for cognitive lapses in how we perceive and react to the world around us.” This of course has direct consequences in everyday activities such as driving, and thus can have a fatal affect. “Severe fatigue exerts a similar influence on the brain to drinking too much,” Fried said. “Yet no legal or medical standards exist for identifying overtired drivers on the road the same way we target drunk drivers.”

Do you have trouble falling asleep or often wake up in the middle of the night? Or do you often feel drained and exhausted in the morning instead of rested and refreshed? You are not alone. Millions of people across the world have sleep problems. Everyone needs good sleep, and deep sleep is even more important as it affects your health and body. When you get the adequate amount of deep sleep, you will wake up refreshed and with restored stamina, making you ready for anything the day throws at you. What is Deep Sleep? So what is deep sleep? Well, the simplest answer is that it is one of the stages in the sleeping process. This stage is also known as slow wave sleep, delta sleep and more recently, N3. Deep sleep is a time when repairs take place within the body and energy is restored for the day ahead. This stage of sleep plays an important role in maintaining your health as it boosts the immune system, stimulates growth and repairs any damage to tissue and muscles. Deep sleep also has a number of benefits, including: It can help in keeping your heart healthy. During deep sleep, your heartbeat slows down and gives your heart the opportunity to repair itself. Lack of deep sleep can trigger the production of cortisol and adrenaline which increases blood pressure. Deep sleep allows your body to rest and slows down your heartbeat, thereby lowering blood pressure. During deep sleep, the brain repairs itself and the body produces hormones as well as neurotransmitters that help in promoting new brain cell production. This brain repair prevents different mental disorders. By maintaining healthy brain function, deep sleep can significantly help in preventing memory loss and disorders such as Alzheimer’s disease. When you are in the deep sleep stage, the protein inside your body repairs damage caused by free radicals, microorganisms and other factors like harmful substances and toxins. Apart from this, deep sleep helps in improving digestion, preventing diabetes, fighting inflammation, alleviating stress and anxiety, preventing obesity, promoting healthy weight, restoring energy, enhancing immunity and more. Tips to Get Deep Sleep If you have trouble sleeping and want to get deep sleep, here are a few tips that you might find helpful: Disconnect Yourself: Many people have trouble sleeping because of work. You should disconnect yourself and relax a few hours before bedtime. Switch off your smartphone and other devices after 8 pm. It will provide great results. Listen to Soothing Music: Listening to soothing soft music before hitting the sack can do wonders to help you get deep sleep. It will reduce stress and anxiety and lower your blood pressure. Breathe Deeply: Deep breathing exercises and meditation helps to relieve stress and improve sleep quality. Find out a few breathing exercises and try them out before you get into bed. You can try this exercise – first, close your eyes and slowly inhale through your nostrils to count to 3 while expanding your stomach. Hold for 3 seconds and then slowly exhale through your mouth, while counting to 6 and keeping your stomach flat. Repeat 5 times. Pick a Good Pillow: You should never underestimate the importance of having a good pillow to lay your head on. The right pillow can have a significant effect on your quality of sleep. Use a medium-soft pillow if you are a side sleeper, and a firm pillow if you prefer sleeping on your back. Reduce Light Level: When you reduce the level of light that you are exposed to in the evening, it can encourage the production of the sleep hormone, melatonin and ease your body into sleep mode. So, if possible, get a dimmer switch and turn down your lights in the evening. Drink Milk or Eat a Banana: Bananas are an excellent source of melatonin and tryptophan, an amino acid. Warm milk is also quite rich in tryptophan. If you have problems getting good sleep, you should eat a banana or drink a glass of warm milk before bedtime – make this a pre-bedtime routine. As you can see, deep sleep plays a critical role in your health and well-being. You need to get deep sleep in order to be able to function the next day properly. Without it, you will be easily tired, and you will definitely experience a dip in your productivity. To make sure that you get deep, restful sleep every night, try out the tips mentioned above.

Not many of us usually connect our diet to our sleep quality. But the nutrition that we provide to our bodies determines the sleep quality and quantity to a great extent. There are various kinds of diets that a person can follow, in order to lose weight or stay healthy. But getting into a new diet can affect sleep. Some diets can cause insomnia while others can make you feel excessively sleepy. There are foods that are good for sleep. Not only do they keep you healthy, but also keep your sleep cycle normal. Including those foods in your diet can improve your quality of sleep. But there are certain foods that can interfere with sleep. Foods that are high in sugar or carbohydrates or processed food are the biggest enemies of sleep. It is often recommended that large, heavy meals should not be consumed close to bedtime. This is because sugar and carbohydrates take time to be broken down and digested by the body, which increases metabolism and interferes with sleep. The quality of sleep that a person enjoys is an indicator of his health. If he sleeps well without any interferences or disturbances, it indicates good health. Poor quality or quantity of sleep is linked to internal weaknesses or nutritional deficiencies. One diet that can cause insomnia in some people is the ketogenic diet. Various diets come and go, and there are several people who like to try them out, in the hopes of losing weight or becoming healthier. But before starting any new diet, no matter how beneficial to other aspects of health, its effect on sleep should be carefully studied. What Is The Ketogenic Diet? Although the keto diet has been around for a while, it has recently started to gain massive popularity because it claims to help in weight loss and fat burn. In this diet, you need to cut down on carbohydrates and increase intake of healthy fats, proteins, and vegetables low in starch. The most significant aspect of this diet is the drastic cut-down on carbohydrates. You have to consume little to no carbohydrates, with most of the energy being provided to the body by fats and proteins. The word “keto” comes from the small fuel molecules called ketones produced by the body as an alternate source of Ketones are produced by the liver when both carbs and proteins are in short supply. Carbohydrates and proteins are what convert into glucose to provide fuel for the body. But when these aren’t sufficient enough, the body uses up fat to produce ketones, which serve as fuel for the body and the brain. A keto diet is thought to be beneficial for weight loss because it helps the body burn fat rapidly. It also has other effects such as less hunger and a higher metabolism. However, there are significant side effects too, which happen when the body is in a state of ketosis. What Is Ketosis? When there is an excess of ketones in the body, it’s called ketosis. This is usually triggered by an insufficient amount of carbohydrates and proteins in the body when the metabolism is fueled entirely by fat. It also happens in diabetic patients when the blood sugar levels rise suddenly but can be managed with insulin. However, when ketosis is a result of a keto diet, there can be a number of side effects. Some of the side effects include diarrhea, fatigue, muscle cramps, loss of appetite, and insomnia. Sleeplessness is one of the most significant side-effects of ketosis. Even though every person’s reaction to the keto diet is different, insomnia is one of the most commonly reported symptoms. This is more noticeable when beginning the diet, as the body takes time to adjust to it. Insomnia, at first glance, may not seem as bad. But going without sufficient sleep, especially when you’re on a diet, can do more harm to your body than good. If you suffer from any sleep disorder, you must consult your doctor before going on a new diet. The Connection Between Ketosis and Insomnia There is a scientific explanation for the loss of sleep associated with ketosis. Since carbohydrates are usually the main source of energy to the body, they constantly supply the body with glucose and provide the brain amino acid L-tryptophan into the brain. This amino acid helps in the production of serotonin, a hormone that aids in relaxation, sleep, and overall wellbeing. As day turns into night, serotonin is converted into melatonin, the sleep hormone. The reason behind the insomnia is the inclusion of little to no carbs in the keto diet. As a result, there is low L-tryptophan, which hinders the production of to serotonin and melatonin. This usually happens in the initial stages of the diet, when the body is still getting used to the new system. Insomnia and inadequate sleep are one the most commonly reported symptoms of ketosis, which also helps people understand that the diet is starting to work. There may also be other reasons behind insomnia triggered by ketosis. One of them is a high metabolism and extra energy. A keto diet is supposed to fuel energy and boost metabolism, making you more active and alert. However, on the downside, it can also cause delayed sleep onset and insomnia. When you’re bursting with energy all the time, it’s hard to fall asleep. How To Prevent Insomnia Due to Ketosis Generally, insomnia or sleep difficulties caused by a keto diet go away on its own once your body gets used to the new diet. To make sure this happens quickly, you must stick to the diet religiously. However, if your sleep problems keep getting worse and if it’s related to the new diet, then it’s an indication that the diet isn’t right for you.

For the longest time, we have depended on the mattress to solve most of our sleep problems. But even the most expensive mattress begins to sink and gets dips within the first five years. The more the mattress sags, the lower is the support provided to the body. No matter what kind of mattress you buy, you cannot keep it from sagging. Sooner or later, it is going to dip and sag, leaving you with an improper sleep position. This is one of the reasons why several people change their mattress so often. A sagging mattress has little firmness and fails to provide your body with the support it needs for proper proper sleep. When you keep sleeping on this worn-out mattress, you develop soreness and aches and pains in various parts of your body. You believe that you are suffering from some ailment when the actual culprit is your mattress. Unfortunately, mattresses will sag. There’s not much to do about it. But instead of relying only on a mattress for proper sleep, why not choose another solution for quality rest? That’s right; we are talking about a body pillow. It is the next best alternative to a mattress for adding in a good night’s sleep. Whether you suffer from medical conditions that make it hard for you to sleep at night or sleep on a mattress that does not provide enough support, a body pillow can make sleeping a more comfortable and relaxing experience. What Is A Body Pillow? A pillow that’s narrow and long and runs the entire length of the body is called a body pillow. Initially, body pillows were mostly used by pregnant women for extra support during sleep. But these pillows have gained massive popularity in recent years because they provide support to the whole body when the mattress fails to do so. A lot of people prefer to sleep with a cuddle pillow. But these pillows are usually small and do not provide support to the entire body. A body pillow is soft and comfortable but firm enough to support the top leg (for side sleepers), torso, back, and arms throughout the night. Body pillows are counted among the best orthopedic pillows and are widely available online, at bedding stores, and What Is Body Pillows Made Of? A body pillow is no different than a regular pillow and can be made of a variety of materials. Some of the materials that a body pillow is made of are: Shredded latex: Body pillows with an outer cotton casing and a shredded latex fill are bouncy and conform to the shape of your body. Shredded latex body pillows are great for those who suffer from neck and shoulder pain because it’s responsive and keeps the spine aligned while hugging the body. Natural latex is hypoallergenic and can be conveniently used by those with allergies. Memory Foam: Body pillows are also made with memory foam, another hypoallergenic material. Memory foam is breathable and comfortable and also regulates temperature. The firmness of the pillow can also be adjusted according to preference. Wool: If you want a body pillow that keeps you cool in summer and warm in winter, then choose wool. Because wool is a natural insulator, it keeps you comfortable in all seasons. Wool body pillows are comfortable to sleep with, and also keep the back and spine aligned, regardless of your sleep position. Feather/Down: Although body pillows made of feather or down are soft, they aren’t capable of providing the best support. Besides, feather or down can cause allergies, which doesn’t make them suitable for all. Wool-Latex Blend: When wool and latex are combined to make a body pillow, it becomes soft and supportive at the same time. The combination of shredded latex and wool gives the pillow a firmer feel, while the wool functions like a natural insulator and promotes breath-ability and circulation. The latex makes the pillow responsive while keeping your spine aligned and helping relieve pressure points. Kapok: Cotton makes for some of the most breathable and comfortable body pillows. Kapok cotton is used to make organic body pillows, which have the same fluffiness of down without the feathers. Cotton pillows keep you cool on hot nights, providing proper support for side sleepers, spine alignment, and pressure relief. Benefits of A Body Pillow Pillows are used by everyone for comfort. But pillows are also great at providing support to the body. These days, there are orthopedic pillows, which are ergonomically designed to provide support to various parts of the body. There are pillows for the legs, for the back and spine, and for the neck and shoulders. Body pillows combine the support of all pillows into one. If you have a body pillow, you can use it for supporting any part of the body or the entire body. Some benefits of the body pillow are: Spinal Alignment: Keeping the spine aligned is of utmost importance when sleeping. When we sleep, we often aren’t aware of our position. This leads to soreness when we wake up. A body pillow keeps the sleeper supported no matter which position he sleeps in, improving spinal alignment and keeping aches and pains away. Pressure Relief: When we are in a supine position, our body takes the maximum pressure. This is heightened if the mattress isn’t supportive enough. A body pillow provides extra support, relieving the pressure and preventing soreness. Improved Circulation: When your sleep position isn’t proper, your blood circulation is also poor. A body pillow keeps you supported and comfortable, keeping your sleeping position right and improving circulation. Diminished Snoring: A body pillow can be used to elevate the upper part of the body, to help with snoring and sleep apnea. Body pillows designed for sleep apnea makes sure that the sleeper remains in a side sleeping position all through the night, helping relieve symptoms of sleep apnea like obstructed breathing, snoring, coughing, and dry mouth. Body pillows are available at all bedding stores or online marketplaces. Quality body pillows last long and provide ample support for the whole body.

Research published by the Annals American Thoracic Society states that the ill effects of air pollution may cause many people to lose sleep. Researchers have found that people living in regions with high air pollution are likely to face sleep problems compared to those living in areas with less air pollution. Low quality and lack of sleep have adverse effects on humans. It increases the chances of accidents and also makes them moody. If this becomes a habit, then it can be harmful to your health. People not having adequate sleep are more likely to suffer from cancer and cardiovascular diseases. How Air Pollution Affects your Airways Poor air quality could affect your upper airways and also increase the chances of sleep apnea. Dr. Ryan Donald, sleep medicine expert at The Ohio State University, said that they need to research more to conclude if poor air quality and sleep are interconnected. There are many reasons for sleep apnea. Air pollution causes congestion in upper airway but things like mold, dust, and pollen can cause allergies and increase the chances of sleep apnea. A study has found the association of air pollution and sleep but not a cause-effect relationship. Dr. Martha E. Billings professor of Medicine at the University of Washington stated that there is no direct relationship between air pollution and sleep, but yes, pollution causes people not to have a sound sleep. It makes them toss and turn while they are asleep. Billings said that more studies are required to understand the direct link between air quality and sleep. Air Pollution and Mood Adverse air pollution also affects your mood. A research published a few months back on people’s happiness pointed out that people living in more polluted areas are less happier. Researcher Siqi Zheng of MIT China Future City Lab stated that pollution has an emotional effect as well. Pollution makes people unhappy and makes them take irrational decisions. Researchers also noticed that people who do not like to live in air polluted areas, move to clean cities, and are likely to experience mood swings when they live in more polluted areas. Also, people living in cities with adverse air pollution are aware of and worried about their adverse health effects. Air Pollution and Health Problems Air pollution has a direct link to increased chances of respiratory problems like asthma and lung cancer. Studies have shown a relation between air pollution and many health problems. A study published in 2017 by the researchers of the University of Birmingham, United Kingdom, stated that every additional 10 micrograms of PM 2.5/cubic meter of air increased the chances of cancer by 22% in seniors. Another research stated that there are increased chances of premature birth if the pregnant woman is breathing highly polluted air. Other research stated that air pollution particles in the human brain could lead to dementia. Indoor Air Quality and Sleep Indoor air pollution could be more harmful than outdoor air. The outdoor air is around 4 to 5 times less polluted than the air indoors. People are becoming more careful about what they eat and drink but airborne chemicals enter your body easily. One of the best ways to improve indoor air quality is by having more organic options at home. One of the common airborne chemicals in our houses are toxic gases like Volatile Organic Compounds and PBDEs. It is next to impossible to find a house to stay in the United States that does not have any airborne chemicals present. VOCs are found in homes in different forms like paints, hobby supplies, dry cleaned clothes, aerosol spray, air fresheners etc. Your bedroom is the place where you could avoid toxic chemicals. Converting your bedroom into a healthy retreat can be a positive impact on your health and your children. Clean air helps you have a good night’s sleep and is significant for overall health. Quality Air Purifier Investing in a quality air purifier is the best thing that you can do to improve air quality. It is almost impossible to limit the toxins and pollution but an air purifier can help you breathe cleaner air. You should look for an air purifier that is tried and tested by the users. Go for the one that removes more than 99% of airborne contaminants that are larger than 0.3 microns. Also, choose the purifier that eliminates more than 2500 toxic gases and odors that surround you like ammonia, benzene, cooking odor, dry cleaning odor etc. I recently reviewed the Molekule Air Purifier that will eliminate VOCs and goes beyond what a standard HEPA filter can do. I highly recommend it. Frequently Asked Questions Can Air Quality Affect Sleep? The air pollution could affect the quality of your sleep. The researchers have focused on two parts – sleep quality and sleep efficiency. This is measured as the total number of hours you sleep and the times you wake up after falling asleep. Can Air Pollution Make You Feel Tired? The pollutants in the air cause an increase in fatigue. If you feel tired often, you should take some time off from working in poor air quality areas. One of the common symptoms of poor air quality is headache. How Does Poor Air Quality Affect Health? Long term exposure to poor air quality can lead to many health issues like: Development of chronic respiratory diseases Asthma A decrease in lung function Respiratory issues like irritation of airways, difficulty in breathing and coughing. Do Air Purifiers Help You Sleep Better? Yes, air purifiers improve your sleep. They purify the air by trapping more than 99% of up to 0.3-micron airborne allergens like pet hair, molds, bacteria, dust and dust mites. These are the elements that wake you up in the middle of the sleep. Thus, air purifiers help you sleep better. We hope to have helped you give a basic idea of how poor air quality may be affecting your sleep. Investing in a quality air purifier is the only solution so far.

We spend a lot of time with our smartphones, and it may be affecting our quality of sleep each night. Alongside smartphone usage, sleep deprivation rates have been skyrocketing in recent years. This is likely due in part to the fact that at least 95 percent of people use some sort of electronic device before bed. Here are just a few of the ways that modern technology is making an impact on how we sleep. Screens Disrupt Your Bedtime Routine It can be tempting to wind down before bed with a quick session on your smartphone, but games, social media, and more can end up disrupting your sleep schedule. Engaging your brain right before bed, especially if you’re excited or emotional, can end up triggering hormonal responses that will keep you feeling awake and alert. Sounds from your phone can also disrupt a full night’s sleep. Calls, texts, and social media notifications can pull you out of deep sleep cycles that are critical to body repair and maintenance. Even if you don’t awaken completely, this can still affect your REM and non-REM sleep patterns and leave you feeling exhausted the next day. Still, around one-fifth of all adults keep their ringer on throughout the night. Using screens in bed, whether you’re texting on your phone or watching a late-night movie, can trigger a learned association that the bed is a place for work, play, and socializing instead of sleep. You should keep your daytime activities confined to a couch or desk, and reserve the bedroom for sleep only. This will help strengthen the association between bed and bedtime in your head, making it easier to fall asleep at night. The Impact on a Kid’s Sleep Schedule It isn’t just adults that are losing sleep thanks to modern technology. Kids are also susceptible to insomnia related to using electronic devices before bed. Even just the presence of a screen in a child’s room has been shown to affect sleep patterns. While TV tends to be the main culprit for most young children, more and more kids are also being kept up by using smartphones in the late hours. The Impact on Teen’s Sleep Schedule Screen-related sleep deprivation is a particular problem amongst today’s teens. Teenagers tend to need more sleep than other age groups to function, and many of them already have trouble with insomnia. Only around 15% of teens are getting the full eight-and-a-half hours of sleep that they should be getting each night. Throwing smartphones into the mix can lead to some severely sleep-deprived teens struggling to concentrate in school throughout the day. Over three-quarters of teenagers admit to using their smartphones without their parents’ knowledge when they’re supposed to be sleeping. Blue Light Suppresses Melatonin Photo by Youssef Sarhan Smartphones, laptops, and other electronic devices with screens tend to emit blue light, which is one of the shortest and brightest wavelengths on the visible spectrum. When it hits our eye, it mimics sunlight, convincing our body that it’s daytime out. Spending time at night staring into a blue screen scrambles up your circadian rhythm, which is the internal clock that determines your sleep-wake cycle. It does this using melatonin, a hormone produced by the pineal gland. Melatonin levels are lowest during the day, rising as it begins to get darker outside and peaking during midnight. Blue light restricts or shuts down melatonin production, preventing us from falling asleep. Staring at a computer or smartphone almost acts as a “reset” button at night, convincing your brain that it needs to be awake and alert. Staying Plugged in Increases Anxiety It’s no secret that anxiety makes it harder to sleep. It can be tough to settle down and relax after a stressful day at home or the office. Smartphones can compound on this stress, whether you’re watching an intense movie, playing an exciting game, or responding to emails. When you’re feeling overwhelmed, your body responds physically by releasing cortisol into the bloodstream. At the same time, you also essentially shut down melatonin production. While this “fight or flight” response used to come in handy back when we had to flee from predators, these days, it mostly serves as an inconvenience that makes it difficult to relax and nearly impossible to sleep. For some people, simply spending time away from their phone can cause separation anxiety or even withdrawal-like symptoms. This can make it difficult to fall asleep at night, especially for those who feel compelled to keep checking their phone. Like any addiction, excessive smartphone use can quickly chip away at your quality of life. The Impact of Insomnia on Health Photo by Charles Deluvio A good night’s sleep is essential for both your mental and physical health. Insufficient sleep has been linked to a number of different health conditions in adults, including: Memory Impairments: Sleep gives your body a chance to consolidate and connect information learned throughout the day, affecting both short-term and long-term memory. Trouble Concentrating: In addition to impairing memory, sleep deprivation also makes it difficult to focus and can make activities such as driving or operating machinery more dangerous. Depression and Anxiety: Without enough sleep, you may experience fluctuations in mood. Chronic insomnia can lead to more severe symptoms of depression and anxiety. A Weakened Immune System: Sleep is vital for maintaining a healthy immune system. Without it, you’re more susceptible to catching germs and bugs. High Blood Pressure: People who sleep between just five and six hours a night have an increased risk of developing high blood pressure. This also increases the risk of heart disease and stroke. Obesity: Insomnia can affect levels of the hormones ghrelin and leptin, which are involved in telling your body that it’s full. This can lead to overeating and weight gain. Type II Diabetes: In addition to encouraging weight gain, a lack of sleep can also affect insulin levels and increase your risk of developing diabetes. The health effects of a poor sleep schedule can be even more drastic for developing minds and bodies. Both children and teenagers who don’t get enough sleep each night can suffer from issues such as: Poor School Performance: Sleep deprivation makes it difficult to process and retain information for school-aged children, resulting in lower grades. Lethargy: Part of being a kid is getting outside and running around, but this can be tough for a sleep-deprived body. Tired kids have trouble engaging with others during playtime, recess, and sports games. Social Isolation: Without a full night’s sleep, it can be hard to pay attention and hold a conversation. This makes it a challenge to make friends in school. Mood Swings: Most parents know that kids can be moody at the best of times, but things can get out of hand after a few nights of insufficient sleep. Insomnia can lead to sad, angry, or even hyperactive children. Bad decisions: A lack of sleep, much like alcohol, can affect impulse control, especially in teenagers. This can result in reckless decision-making and potentially long-lasting consequences. What to Do About Sleep Loss If you find that your smartphone is affecting your sleep schedule, it might be time to make some changes. After all, a better night’s sleep will help you to start your day feeling fresh. Luckily, there are several ways that you can change your smartphone habits to improve your sleep schedule. Dim the Screen at Night When using your phone after dark, you should turn down the brightness setting. Doing so will help your eyes to adjust and get your brain in “nighttime mode,” ensuring that you’ll be able to fall asleep easier later. If you’re reading, try reversing the typesetting to white text on a black background. Limit Screen Time Photo by Bailey Torres It can be easy to get lost in your phone before bedtime, and so you should take steps to ensure that you’re not staring at screens for too long each night. Try to limit your screen time after the sun goes down, including your smartphone, your TV, and your computer. Instead, try reading a book or taking a bath. Cut Back on Social Media For many of us, social media consumes a large portion of our day. Taking selfies, making updates, and responding to friends and followers can have us spending hours at a time staring at our phones. If you’re trying to cut back on your smartphone usage, one of your first steps should be to reduce your social media presence. Doing this will not only help you to limit screen time but also reduce your stress levels. Avoid Your Phone Before Bed It’s a good idea to cut yourself off from screen time at least thirty to sixty minutes before you plan to go to bed. If possible, you should remove electronics from your room entirely when you sleep and silence phone notifications. Set an Example Parents can help their kids to avoid screens before bed by setting a good example themselves. Technology curfews should be enforced family-wide. Instead of letting the kids watch TV before bed, try reading to them or playing a family board game to wind down in the evening. Solutions to Look Forward To The latest models of phones, computers, and other mobile devices offer features that are designed to address the issue of sleep deprivation. Smartphone makers are heavily invested in finding new and innovative ways to make sure that their products won’t have a negative impact on a user’s lifestyle. There are several new and upcoming technologies that are helping to tackle to issue of insomnia amongst smartphone owners. Sleep Analysis Mobile devices are making it easier than ever to keep an eye on your health. In addition to fitness and nutrition apps, sleep tracker apps help you to maintain a balanced lifestyle. Photo by Crew Smartphone apps link up to wearable devices via the cloud and monitor things such as heart rate and breathing pattern while you sleep. Over time, this data can show you issues that you might be having falling or staying asleep, helping you to take the first step towards healthier sleeping habits. Personalized Scheduling Mobile apps are also helping people to reorganize their sleep schedule. Advanced algorithms can help you to determine the best time of day to go to bed based on daylight hours and your unique circadian rhythm. This can make it easier to adapt to changes in your schedule, such as flying to a new time zone or working odd hours. Alternative Backlighting Because blue light disrupts melatonin production and inhibits sleep, many electronics manufacturers are looking for ways to selectively eliminate blue wavelengths from screens. That way, users can adjust settings at night to avoid tricking their brain. More and more devices are including a “night mode” where the screen shifts from a cool blue to a warmer red or yellow light. According to a study done by researchers at the Rensselaer Polytechnic Institute, orange tones that block out blue wavelengths are less likely to keep you up at night. It’s best to switch to night mode shortly after sundown to reduce strain on your eyes. If you have an older device that doesn’t offer a nighttime backlight setting, there are apps for mobile devices and laptops that are designed to reduce blue light wavelengths. You can also find free software programs such as f.lux. If these apps don’t do the trick, specialized screen protectors may be a better option. Less Screen Time Leads to Better Sleep Photo by bruce mars Spending time on your smartphone, especially before bed, can have a significant impact on your quality of sleep. It makes it harder to fall asleep and stay asleep, which can make your performance at home or work suffer. Sleep deprivation also takes its toll on developing minds, causing kids and teens to fall back in school. If you’re having trouble sleeping, it may help to cut back on your smartphone usage. By avoiding electronics before bed, you’ll be able to fall asleep more easily. Not only that, but you’ll get to enjoy a deeper, more peaceful night’s sleep.