Category Archives: Blogs
9 Best Ways to Get a Good Night’s Sleep
Designing a beautiful bedroom is one thing. Designing one that’s conducive to a good night’s sleep is another. That’s where Dr. Helene Emsellem—medical director of the Center for Sleep & Wake Disorders in Chevy Chase and a 30-year sleep-medicine veteran—comes in. Here’s a conversation with her.
Daylight Savings Time Is this weekend, so sleep more!
Daylight savings time returns this weekend, but for many workers, its advent comes at a price: days or even weeks of tiredness brought on by the shift forward in time.
Sleep Better Tonight By Making These Four Changes
It’s no secret that sleep is incredibly important. Besides providing the energy and focus to tackle our workdays, a good night’s sleep can result in decreased risk of inflammatory conditions like heart disease, increased memory function, a better mood, and even a longer life. But try as we might to get enough sleep, it’s easier said than done. So, in honor of National Sleep Awareness Week, we’re determined to change our sleep habits for the better. We tapped the brain of Shawn Stevenson, creator of The Model Health Show podcast and author of Sleep Smarter (out March 15), to find out simple strategies to hit the hay more soundly tonight and beyond.
Curb the Caffeine
For many of us, caffeine—and coffee in particular—is a gift. But, it’s also one of the major culprits in sleep disturbance. “It’s easy to forget that caffeine is a very powerful nervous system stimulant,” says Stevenson, adding that ingesting caffeine even as much as six hours before bed is enough to create measurable disturbance in our sleep cycles. Don’t panic, you don’t need to kick the habit entirely, but Stevenson suggests curbing it to before noon only. If you need a pick me up later in the day, he suggests going for a quick power walk or having a conversation with a good friend, both of which can release endorphins and leave you feeling more awake with no side effects later in the night.
Go With Your Gut
What we eat can dramatically impact sleep. According to Stevenson, that’s because our gut is filled with neurotransmitters, similar to the brain, that control the secretion of hormones like serotonin and melatonin. So a balanced microbiome can mean more balanced sleep. To keep our guts happy, Stevenson suggests eating organic, locally grown, and unprocessed foods for the bulk of our diet, as well as eating three to five servings of foods that contain what he calls “good sleep nutrients,” or nutrients that have been associated with sleep disruptions when deficient, such as Vitamin C, potassium, and omega-3s.
To read the rest of this sleep related article, click here:
http://www.instyle.com/news/how-to-sleep-better
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Can lack of sleep lead to the munchies?
Lack of sleep: pot smokers munchies?
People who don’t get enough sleep may pack on the pounds because they’ve got the munchies — the same munchies that pot smokers say they get, researchers said Monday.
An experiment aimed at explaining why people overeat after a poor night’s sleep suggests that food becomes much more appealing, and that the brain’s own marijuana-like chemicals are responsible.
Should you sleep more or less during Winter season?
Do you have the winter blues? Or is it something else?
Snowy days, warm beds, cold nights and dark mornings make it easy to linger in bed. According to data collected by an app called Sleep Cycle, the urge to sleep more during the winter is common. Many adults report feeling sluggish and tired during the winter. But does this mean you actually need more sleep during the winter, or is a sign of something else?
Was the death of Justice Scalia sleep apnea related?
Was sleep apnea a factor in Justice Scalia’s death?
The days after Supreme Court Justice Antonin Scalia died at a Texas hunting ranch were marred with confusion and speculation. The Presidio County Sheriff’s Office released an incident report late Tuesday night in response to a records request made by The Washington Post.
Here are the most striking details from it:
Sleep apnea may increase risk of kidney disease
Can sleep apnea lead to kidney disease?
Having sleep apnea may increase the risk of chronic kidney disease, according to a report from Taiwan.
Can’t sleep when flying? These tips should help
Sleep issues when flying
The Mistral is a ferocious and loud wind that, when it blows incessantly for weeks, drives people mad in Provence. There’s an old saying that a murder committed after a week of Mistral should be forgiven.
But what about the maddening sound of wind (and jet engine noise) that you experience when you fly, especially on a long overnight flight? It might not cause you to commit mayhem, but it affects you in ways you might not imagine, causing stress, fatigue and loss of sleep.
Did you not sleep on your last long flight? There are steps you can take to change that next time, everything from the plane you choose to fly on to what you do once you’re on board.
The reasons you can’t sleep well in flight are legion, and some of them are less obvious than others. As much as possible, you want to recreate the same environment that you experience when you sleep in your own bed. Not easy, but the closer you get, the better you’ll sleep. Here are 10 sleep-killers and how you can defeat them.
Does Your Heart Need Sleep? You Bet It Does
Heart Health Benefits From Good Sleep
If you find yourself hitting snooze more often than not, let the sound of that merciless alarm be a warning that you aren’t getting enough sleep. It’s not just about feeling rested – it’s a matter of the heart. Getting less sleep than recommended on a regular basis could spell future heart disease or even death.
Ways you can sleep better during and after menopause
Prioritizing and protecting sleep during menopause
According to a YouGov survey published this week, women are more likely to have trouble sleeping than men (46%, compared to 36% of adult males) – and more likely to suffer in silence too, rather than speak to their doctor about it.
Countless things can cause sleep difficulties. Many of them are external, such as an uncomfortable mattress, noisy environment and even the temperature of the room. However, experts are warning that sometimes medical conditions like sleep apnea (where breathing patterns are interrupted during sleep, causing snoring and pauses in breathing) might be involved too. So it can be important to discuss sleep problems with your GP.
For women, hormones can interfere with sleep patterns too, particularly as a result of fluctuations and changes linked with menopause.
