Acid Reflux Pillow: Must-Have for Effortless Sleep Relief

08/02/202502/03/2024 by Ben Trapskin

Best Should Pillow for Acid Reflux

Medcline

$249.99

Available in 2 sizes
95% of MedCline users report better sleep
1:1 access to a Sleep Specialist
CertiPUR-US®, gel-infused foam that’s built to last and for cooling comfort
Patented arm pocket for left- or right-side sleeping

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Our Review

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It’s your best friend’s birthday, and you finally head to the new Italian restaurant you have been eyeing for a long time. You dine with mindless abandon– from garlic pasta, spicy sausage, and homemade tomato sauce to tons of wine. When you return home fully sated, you have only one thing on your mind– long, deep, restful sleep. But the moment you lie in bed, it hits you like a train. What? Acid reflux.

We have been in such a situation many, many times, when we have gobbled down food and washed down alcohol like there’s no tomorrow, only to stay awake all night with a tummy ache, discomfort, and heartburn. Acid reflux is extremely common, mostly because of our eating habits. Of course, there are people with weak digestive systems who are more prone to acid reflux, but it almost always happens because of the things we eat or drink.

Among the many reasons that can disrupt sleep at night, there is acid reflux. Anyone who has ever experienced acid reflux will be acutely aware of how difficult it makes sleep. You keep tossing and turning, drinking water, pacing up and down the room, downing digestives in hopes of making it better, but it isn’t easy to get rid of. The result is that the next morning you aren’t just sleepy, but also not feeling your best. All because of the birthday dinner that you so enjoyed.

Acid reflux can be prevented, but there are times it happens suddenly. Don’t be surprised if you get acidity even without eating a heavy Italian meal for dinner. There are various reasons why acid reflux happens, but no matter why it happens, it always makes falling asleep an impossible task.

Because acid reflux is so common, a number of manufacturers have come up with a special pillow that are supposed to help with acid reflux symptoms and make it easier to fall asleep. With normal pillows, you keep stacking then but don’t get the support that you need to ease the heartburn. That’s why these special pillows are intended to help you sleep even when you have acid reflux symptoms.

What Is Acid Reflux?

Before we discuss the pillows made for acid reflux, let’s first discuss what acid reflux is and why it happens. Although we know it by many names – acidity, indigestion, dyspepsia – it’s the same thing – gastroesophageal reflux disease (GERD).

The condition is characterized by a burning sensation and discomfort located in the throat, chest or stomach. Sometimes it also leaves a sour taste in the mouth, besides nausea, bloating, flatulence and belching. With all these symptoms it’s no wonder that acid reflux makes it difficult to fall asleep.

What Exactly Is the Cause of Acid Reflux?

Acid reflux is caused by a hiatal hernia, in which a part of the stomach pushes up towards the chest. This is the cause of acid reflux when the stomach and lower esophageal sphincter push above the diaphragm. The diaphragm muscle is responsible for helping keep acid in our stomach. When a part of the stomach pushes up, and above the diaphragm, the acid moves up into the esophagus. The diaphragm muscles are supposed to be taut, keeping the opening leading from the stomach to the esophagus closed. During eating or drinking, these muscles relax to allow the food to pass to the stomach, then tighten again. In people with GERD, the diaphragm muscles are weak and don’t relax when they should. This prevents the esophageal muscles from closing completely and allows stomach contents to push back up the throat. This is what causes indigestion, bloating, heartburn, and discomfort.

Acid reflux is more common than any other condition. About 60 percent of the American population experiences acid reflux every year, with more than half of them getting weekly symptoms. Acid reflux clearly needs more attention than just popping digestive supplements.

There are several factors that cause acid reflux. Some of the most factors are:

Eating too close to bedtime
Consuming acid triggering foods, such as alcohol, spicy or fatty foods, and caffeine
Smoking
Obesity
Wearing tight clothing to bed

As we realize, most of the factors that cause acid reflux are manageable. But since acid reflux mostly happens at night during bedtime, it affects sleep more than anything else. This is why the things we consume close to bedtime have a maximum effect on our digestive system.

Do Wedge Pillows Work for Acid Reflux?

There are quite a few treatments and prevention options for acid reflux. Taking antacids, prescription medications, and surgery are some of the means for those who experience regular acid reflux symptoms. However, none offer any immediate improvement and have side effects. Popping an antacid when you have acid reflux during bedtime can offer relief, but it takes a few hours to work. So until then, you have to keep tossing and turning or pacing around your room.

There is, however, a quick and easy relief option when you experience acid reflux at night, and that is by elevating the upper portion of your body while you are lying down in bed. The elevation is proven to be one of the quickest solutions for acid reflux because it prevents stomach contents from coming up to the throat through the esophagus. Several studies have found the usefulness of elevating your head or the upper portion of your body to get immediate relief from acid reflux symptoms.

There are quite a few ways to elevate your head while you lay down, including stacking up the pillows and elevating the head of the bed. However, suppose you elevate your head simply by stacking a few pillows. In that case, you are creating excessive strain on your neck and spine, as well as creating pressure on your abdomen and aggravating acid reflux symptoms. Unfortunately, that is the way most people are used to elevating their head, but it isn’t of much use.

This is when you should use wedge pillows that have been specially designed to keep the head elevated while supporting the rest of the body. While wedge pillows have several different uses, they are mostly used for elevating certain body parts, such as the head, the shoulders, the back, or the legs. As the name suggests, these pillows are shaped like a wedge and are a little firmer than regular ones, allowing them to provide better support. Wedge pillows are also used for elevating the head for people who snore or have sleep apnea or need support during pregnancy.

Wedge pillows are a simple, affordable, and risk-free solution to treat nighttime GERD quickly. It won’t make your symptoms disappear, but it will make sleeping at night much easier. It is also far safer than popping pills or undergoing surgery. Wedge pillows are available online and at major bedding stores.

5 Best Wedge Pillows for Acid Reflux?

Wedge pillows are primarily manufactured for acid reflux relief. They are rising in popularity, and various manufacturers have started bringing out their own wedge pillow versions. But remember that there is a difference between ordinary wedge pillows and those specifically designed for acid reflux relief. Various cheap alternatives to wedge pillows are available, but they cannot provide the support that therapeutic pillows do. That is why, when purchasing a wedge pillow, ensure it is meant for therapeutic use.

Here we look at the top 5 wedge pillows capable of providing elevation and support.

MedCline Wedge and Body Pillow Reflux Relief System

The MedCline Reflux Relief System was created by Dr. Carl Melcher, a life-long sufferer of acid reflux. Dr. Melcher aimed to create a natural treatment alternative to nighttime reflux by creating the recommended incline + left-side sleeping position. This three-component sleep system has been studied extensively by the Cleveland Clinic in multiple clinical trials showing significantly more relief than a standard bed wedge.

The Sleep System is designed to keep sleepers on the left side throughout the night while keeping the torso elevated. This is one of those systems that prevent the sleeper from sliding down from the wedge pillow while providing support to the entire body with the help of the body pillow.

The tri-component system has a patented design to create an elevated and side sleeping position for relief from acid reflux. The system can also be used for snoring and sleep apnea. Because you aren’t going to slide down this pillow, you remain in the right position all night long and get maximum relief.

If you aren’t naturally a side sleeper, then the patented arm pocket of the Reflux Relief Wedge not only prevents you from sliding down the pillow but also prevents any pressure on your arms and shoulders. The body pillow prevents you from rolling onto your back, and also allows you to keep your knees tucked to take the pressure off the lower back. The pillowcases are included and can also be washed.

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FitPlus Premium Wedge Pillow

If you are interested in a doctor-recommended wedge pillow for acid reflux, snoring, sleep apnea, and CPAP devices, then consider FitPlus Premium. This pillow has an underlying polyurethane foam wedge with a 1.5-inch layer of memory foam on top to provide you with comfort and support. The pillow has been designed in such a way that it keeps your torso elevated and supported throughout the night in case of acid reflux, congestion, snoring, sleep apnea, and any other condition that requires elevation. The pillow has a gentle elevation meant to provide cervical alignment and support to the torso while providing an inclination of 7.5 inches.

Aside from relief with sleep apnea acid reflux and congestion, this wedge pillow can also be used for elevation doing the reading, watching television and working. It has a soft cover that is washable and easy to maintain. You may also use this pillow for leg elevation or for inclining any part of the body. Design for both back and side sleepers, the highlight of this pillow is the cushioning that the memory foam layer provides. However, some customers have complained that the pillow is too high and a little too firm to be comfortable.

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Medslant Acid Reflux Wedge Pillow

A common complaint about wedge pillows is that they are too small or too narrow and do not offer enough room the spread or move about without sliding off. Most wedge pillows are the same size as a regular pillow designed only for the head and neck. However, wedge pillows are also meant to support and incline the torso, which isn’t possible if the size of the pillow is small. Even if a small wedge pillow is capable of providing the sleeper with enough inclination and support, it’s easy to slide off during the night because there is not enough room to move about.

This is where the MedSlant Wedge Pillow is a winner. Not only is this pillow longer than usual but is also 28 inches wide which is half the size of a queen bed. Although this pillow elevates the torso up to 7 inches, the gradual slope does not make the incline too steep. Whether you are a back sleeper side sleeper or a combination sleeper who likes to move about during the night, this wedge pillow fits a number of different requirements. Made from a soy, polyurethane foam, it has a cushion of memory foam but also with a firm foundation layer underneath, with zero off-gassing. The zippered cover made of microfiber is easy to take off and wash and allows more breathability and airflow to keep you cool in any season. The size of this pillow offers you to adjust your sleeping position better, and also makes this a more suitable option for all kinds of sleepers.

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Bed Wedge Pillow by Xtra-Comfort

If the size of the pillow is important to you, then another great option is the wedge pillow by Xtra Comfort. What makes this pillow stand apart from the rest is the incredible 12 inches of elevation. Yes, the adjustable loft of this pillow can be increased up to 12 inches, so you can remain supported and inclined for a number of different purposes, from sleeping to reading to working. Besides the torso, the legs can also be elevated using this pillow, and the high elevation is useful if you have a fracture or sprain.

This folding pillow is made from dense memory foam, has a firmer feel than most other wedge pillows, and also offers more control because of the 3 in 1 design. The clever design of the pillow makes it useful for both the back and the rest of the body. The soft, microplush cover can be removed for washing, and the zipper keeps it snug and secure. There is also a handle on the cover, which can also be used for easy storage and portability. Because the pillow is large, the handle is useful. However, some users have said that the pillow is a little too firm and takes a little time to get used to.

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Xtreme Comforts 7″ Memory Foam Bed Wedge Pillow

The Xtreme Comforts Memory Foam Bed Wedge Pillow is made by layering two solid wedges, which make the sleeping surface soft and comfortable while accommodating both side and back sleepers. The sleeping position offered by this pillow not only allows the head and the neck to sink into the surface for better support and spinal alignment but also keeps the body inclined at a 30-degree angle. This helps reduce symptoms of acid reflux, sleep apnea and snoring.

The pillow has a plush bamboo cover that facilitates excellent airflow and provides maximum comfort to the sleeper. The pillow can be used to support other parts of the body, such as the back, the legs, and the knees. However, even though the pillow is mostly a great product for back and side sleepers who suffer from acid reflux, some users have complained about off-gassing and the pillow being too firm.

How to Sleep If You Have Acid Reflux?

Because acid reflux is more common than many other conditions, it is one of the biggest causes behind disrupted sleep. Acid reflux can happen at any time during the day but is notorious for striking at night, just when you’re trying to sleep. This happens particularly when you consume a big heavy meal close to bedtime or smoke or drink or have a natural tendency for GERD. In some people, everything they eat gives them acid reflux. And the problem compounds at night, just when you’re lying down in a supine position. In such cases, medicines are not much help, and surgery needs to be done in order to get rid of chronic acid reflux.

Acid reflux or GERD is notorious for disrupting sleep quality. The heartburn, pain, and discomfort can keep you up for several nights if the problem persists. As a result, you are weary, sleepy, tired, and unable to feel comfortable because of the dyspepsia. There are actually people who go through this very frequently but don’t know what to do about it. Sleep position can have a vital role to play in managing nighttime acid reflux.

As several studies have already found, elevation is the key to battling nighttime GERD. The point is to prevent the stomach from sending its contents to the throat through the esophagus. When you keep your torso elevated, the stomach acids are unable to come up towards the throat.

When the acids reach the back of the throat or larynx, it prompts choking or a coughing fit, which wakes you up. You may also wake up when you get regurgitation when some amount of stomach acids come up into the mouth through the esophagus. All these aren’t pleasant things to experience when you’re trying to fall asleep.

GERD or acid reflux is also known to be a risk factor for sleep apnea, a respiratory disorder in which breathing repeatedly stops and starts through the night when the person is asleep. It is believed that the acids cause spasms in the voice box, blocking the airways and preventing air from flowing into the lungs.

What makes matters worse is the mechanisms of sleep. Just the act of being flat on your back or side increases the risk or acid reflux. When you are in an upright position, sitting or standing, the force of gravity keeps the stomach acids from rising. When you are lying flat, it’s a lot easier for the stomach acid to flow back into the esophagus.

When a person is asleep, they swallow less frequently. As a result, the regular esophageal contractions that help keep food down in the stomach are slowed. When people are asleep, they also produce less saliva, which hinders the role it plays in keeping esophageal pH levels normal after acids are refluxed.

That means you must revise your sleeping position to prevent acid reflux. We need to lay down to sleep, and that can’t be changed. But what can be done is to keep the torso elevated to prevent the stomach acids from flowing back towards the throat. And what better way to achieve this than with the help of a wedge pillow?

How High Should You Elevate Your Head?

Although elevation is key in preventing the risk of acid reflux, there are a few do’s and don’ts of inclining your torso. First and foremost, remember that keeping your body supported during sleep is more important than anything else. If you fail to keep your neck, spine, and shoulders supported while you sleep, you are going to hurt your posture, and end up with aches and pains. That’s even worse than acid reflux.

Before going out and buying a wedge pillow, remember that your torso shouldn’t be inclined any higher than six to eight inches. Yes, so that 12-inch pillow that you read about, keep the highest inclination only for the legs and stick to six to eight inches for the torso. Any higher and you have the risk of ending up with a stiff neck and sore back.

Sleeping on your back is also a risk factor for acid reflux. When you sleep on your back, the pressure created on the stomach helps drive the acids back into the esophagus. That is why you must have noticed that lying flat not only increases the discomfort but also makes you prone to regurgitation. If you’re overweight or obese, the risk is even greater. Overweight or obese people should avoid sleeping on their back to prevent instances of acid reflux.

Sleeping on the right side is also another factor that contributes to acid reflux. When you sleep on your right side, it relaxes the lower esophageal sphincter muscle, which tightens to prevent acid reflux. The loosening of these muscles increases the chances of acid reflux. Sleeping on the right side has also been found generally disruptive to sleep quality. Even if you do not suffer from acid reflux, you should practice sleeping on your left side.

In various studies, it has been found that sleeping on the left side is best for optimal sleep quality. Whether you have trouble falling asleep, suffer from constipation or are prone to snoring, sleeping on your left side can be much better for quality sleep.

How to Manage Nighttime Acid Reflux?

Nighttime GERD is most often caused by eating habits and aggravated by sleep positions. If you frequently suffer from nighttime acid reflux, try the following for relief:

Don’t Eat or Drink Too Close to Bedtime: You should stop eating and drinking at least two hours before going to bed. Also, make sure to avoid caffeine after 2 p.m. because it is also a potential cause of acid reflux at night.

Avoid Acidic Foods: Plenty of foods seem harmless but are actually acidic or cause acid reflux. The list is never-ending, from tomatoes to red wine to coffee to garlic. Make sure to avoid these foods before bedtime to reduce the chances of acid reflux.

Lose Weight: Excess weight and obesity are often triggers for nighttime acid reflux because they create pressure on the abdomen. In that case, losing weight is the best solution to prevent acid reflux.

Wear loose clothing to bed: Wearing clothing that is too tight to bed constricts the stomach and makes digestion difficult. Remember to wear loose-fitting clothing to bed to reduce acid reflux.

GERD or acid reflux may be common, but it’s also easily manageable. Make some lifestyle changes and get a wedge pillow to elevate your torso and enjoy a better sleep every night.

Using an Acid Reflux Pillow for Optimal Relief:

Here’s a guide to properly using an acid reflux pillow for maximum benefit:

Positioning:

- Angle: Most experts recommend a 30-45 degree incline, aiming for 6-8 inches of elevation at the head. This angle helps gravity keep stomach acid down.

- Placement: Position the wedge with the lower incline towards your mid-back and the higher incline supporting your head and neck. Leave 2-3 inches of space between your head and the top of the wedge.

- Sleeping posture: While the wedge elevates your upper body, side sleeping is generally considered best for acid reflux. Avoid sleeping on your stomach.

Choosing the right pillow:

- Types: Opt for a wedge pillow specifically designed for acid reflux. These often have features like cooling materials and neck support. Consider adjustable wedge pillows for fine-tuning the angle.

- Fill and firmness: Choose a material and firmness that suits your comfort and sleep style. Memory foam provides good support, while down alternative may be softer.

Additional tips:

- Start gradually: If you’re not used to sleeping elevated, introduce the wedge pillow gradually to avoid neck strain. Begin with a lower angle and increase over time.

- Combine with lifestyle changes: Alongside the pillow, practice healthy habits like avoiding trigger foods, eating smaller meals, and not eating close to bedtime.

Consult a doctor: If your acid reflux persists despite lifestyle changes and using the pillow correctly, consult your doctor for further evaluation and treatment options.

Medcline

$249

A patented, three-component sleep solution
Backed by 7 clinical trials
Supported by dedicated MedCline Sleep Specialists
FSA/HSA approved

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	Medcline	Buy Now
Best Should Pillow for Acid Reflux	Medcline	Buy Now
Best Anti-Aging Pillow	SLEEP & GLOW	Buy Now

Medslant

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Medcline

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Best Should Pillow for Acid Reflux

Medcline

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Best Anti-Aging Pillow

SLEEP & GLOW

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Growing Popularity of Acid Reflux Pillows

- Rising awareness of GERD: Gastroesophageal reflux disease (GERD), a chronic form of acid reflux, affects a significant portion of the population (estimated 15-30% in the US). As awareness of GERD grows, people seek diverse management options, potentially including acid reflux pillows.

- Increased online presence: More companies offer acid reflux pillows, and searches for related terms (“acid reflux pillow”, “wedge pillow for GERD”) generate substantial results, suggesting consumer interest.

Emerging research: While limited, some studies show positive results for wedge pillows in reducing reflux symptoms, further fueling potential interest.

Long Term Health Consequences of Acid Reflux

Chronic acid reflux, also known as Gastroesophageal Reflux Disease (GERD), can have various long-term health effects if left untreated. Here’s a breakdown of potential consequences:

Direct consequences on the esophagus:

- Esophagitis: The constant exposure to stomach acid irritates and inflames the esophageal lining, leading to discomfort, pain, and difficulty swallowing.

- Ulcers: Chronic inflammation can cause open sores (ulcers) to form in the esophagus, increasing pain and potentially bleeding.

- Strictures: Over time, scarring can develop in the esophagus, narrowing its passage and causing difficulty swallowing even solid foods.

- Barrett’s esophagus: This precancerous condition involves changes in the esophageal lining due to chronic acid exposure. While most cases don’t progress to cancer, it increases the risk significantly.

Indirect consequences on other systems:

- Respiratory problems: Acid reflux can irritate the airways, triggering asthma symptoms like coughing, wheezing, and shortness of breath.

- Dental problems: Acid erosion can damage tooth enamel, increasing cavities and sensitivity.

- Sleep disturbances: Heartburn and discomfort at night can disrupt sleep quality, leading to fatigue and daytime dysfunction.

- Nutritional deficiencies: Difficulty swallowing and discomfort can lead to reduced food intake, potentially causing deficiencies in essential nutrients.

It’s crucial to manage chronic acid reflux to prevent these complications. If you experience frequent heartburn or other symptoms, consult your doctor. Early diagnosis and proper treatment can help minimize the risk of long-term consequences.

Best Angle for Sleeping to Avoid Acid Reflux

Unfortunately, there isn’t a single “best” angle for everyone to sleep at to avoid acid reflux. However, several strategies have been shown to be effective for many people:

1. Sleeping on your left side: Studies suggest this helps keep the stomach contents below the esophagus, making it harder for acid to flow back up. This is often referred to as the “left side down, right side up” rule.

2. Elevating your upper body: Raising your head and torso while you sleep creates an incline that can also help prevent acid reflux. Aim for about 6-8 inches of elevation at the head, using pillows or a wedge pillow designed for acid reflux. Propping yourself up with just regular pillows won’t be as effective because it only elevates your head, not your entire upper body.

3. Combining both: This seems to be the most effective approach for many people. Sleeping on your left side while also elevating your upper body can maximize the benefits of both strategies.

Adjustable beds: A viable alternative to acid reflux pillows, offering some potential advantages and disadvantages:

Advantages:

- Greater adjustability: You can fine-tune the head and foot elevation to find the exact angle that provides you the most relief. This allows for more personalization compared to wedge pillows.

- Additional features: Some models offer massage functions, heat therapy, and zero-gravity settings that can further promote relaxation and comfort.

- Long-term investment: If you experience chronic acid reflux, an adjustable bed can be a more durable and potentially cost-effective solution compared to replacing wedge pillows over time.

Disadvantages:

- Cost: Adjustable beds are significantly more expensive than wedge pillows.

- Complexity: They can be more complex to set up and operate than simple wedge pillows.

- Potential downsides of adjustability: Over-adjusting or changing positions frequently might disrupt sleep.

- Not a guaranteed solution: While helpful for many, they may not completely eliminate acid reflux for everyone.

Here’s a quick comparison to help you decide:

Feature	Acid reflux pillow	Adjustable bed
Price	Lower	Significantly higher
Adjustability	Limited (angle)	Wide range (head, foot, positions)
Durability	Moderate	Higher
Additional features	None	Massage, heat, zero-gravity
Setup	Simple	More complex
Guaranteed solution?	No	No

Ultimately, the best choice for you depends on your individual needs, budget, and preferences. Consider the severity of your acid reflux, how well you respond to adjustments, and whether the additional features of an adjustable bed justify the cost.

Air Quality: Stunning Tips for Effortless Sleep Improvement

08/02/202502/02/2024 by Ben Trapskin

Air Quality and Sleep: A Look at the Connection

Air Quality Factor	Impact on Sleep	Possible Reasons	Tips for Better Sleep
Outdoor Air Pollution (PM2.5, Ozone)	– Reduced sleep duration and efficiency<br>- Increased sleep disturbances and apnea<br>- Difficulty falling asleep	– Inflammation in the airways<br>- Disruption of the nervous system	– Close windows at night, especially in polluted areas<br>- Use an air purifier with HEPA filter<br>- Monitor local air quality reports and stay informed
Indoor Air Pollution (Dust mites, Mold, Chemicals)	– Similar sleep disturbances as outdoor pollution<br>- Allergic reactions leading to congestion and discomfort	– Triggers respiratory issues<br>- Interferes with the body’s natural sleep-wake cycle	– Regularly clean and vacuum bedroom<br>- Control humidity levels (30-50%) to prevent mold growth<br>- Use allergen-proof bedding and mattress covers
Carbon Dioxide (CO2)	– Decreased sleep quality and REM sleep<br>- Headaches and cognitive impairment in the morning	– Reduces oxygen availability in the blood<br>- Disrupts the body’s natural sleep-wake cycle	– Ensure proper ventilation in the bedroom<br>- Open windows before bed if air quality permits<br>- Use an air purifier with CO2 sensor
Temperature	– Difficulty falling asleep and staying asleep in hot or cold environments	– Disrupts the body’s natural thermoregulation needed for sleep	– Maintain a cool bedroom temperature (60-67°F) at night<br>- Use breathable bedding and avoid heavy pajamas<br>- Take a warm bath before bed (not too close to bedtime)
Noise	– Increased sleep disturbances and awakenings<br>- Difficulty falling asleep and staying asleep	– Interrupts sleep cycles and increases stress levels	– Use earplugs or noise-cancelling headphones<br>- Create a quiet sleep environment<br>- Address any persistent noise sources (e.g., traffic, neighbors)

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 increase sleep apnea chances. 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 the upper airway, but mold, dust, and pollen can also cause allergies and increase the chances of sleep apnea.

A study has found an association between 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. Still, 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 happy.

Researcher Siqi Zheng of MIT China Future City Lab stated that pollution also has an emotional effect. Pollution makes people unhappy and causes them to make 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 relationship 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 indoors.

People are becoming more careful about what they eat and drink, but airborne chemicals can easily enter their bodies. One of the best ways to improve indoor air quality is to have 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 without any airborne chemicals.

VOCs are found in homes in paints, hobby supplies, dry-cleaned clothes, aerosol spray, air fresheners, etc.

Your bedroom is the place where you can 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 way to improve air quality. Although it is almost impossible to limit toxins and pollution, an air purifier can help you breathe cleaner air.

You should look for an air purifier that has been tried and tested by users. Go for the one that removes more than 99% of airborne contaminants larger than 0.3 microns.

Also, choose the purifier that eliminates more than 2500 toxic gases and odors surrounding you, like ammonia, benzene, cooking odor, dry cleaning odor, etc.

I recently reviewed the Molekule Air Purifier It 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?

Air pollution could affect the quality of sleep. The researchers have focused on two aspects: sleep quality and sleep efficiency. Sleep quality 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.

Air purifiers can improve sleep quality in several ways, depending on the specific pollutants and irritants they target:

1. Removing allergens and irritants:

- HEPA filters: These capture dust mites, pet dander, pollen, mold spores, and other allergens that trigger nasal congestion, coughing, and itchy eyes. Reducing these allergens can significantly improve sleep quality for allergy sufferers.

- Carbon filters: These absorb volatile organic compounds (VOCs) and household odors that can irritate airways and disrupt sleep. This can be helpful for people living in polluted areas or with sensitivities to chemical smells.

2. Reducing airborne particles:

- HEPA filters: These also capture fine dust particles (PM2.5) that can enter lungs and worsen respiratory issues, leading to disrupted sleep. This can be particularly beneficial for people with asthma or other chronic respiratory conditions.

3. Neutralizing odors:

- Carbon filters: As mentioned above, these can remove unpleasant odors from pets, cooking, or other sources, creating a more relaxing and sleep-conducive environment.

4. White noise generation:

- Some air purifiers produce white noise, which can mask other disruptive sounds and help people fall asleep and stay asleep. However, this may not be suitable for everyone.

5. Improved mood and well-being:

- Cleaner air can indirectly improve sleep quality by reducing stress and anxiety associated with breathing difficulties, allergies, or poor air quality concerns.

It’s important to note that:

- Air purifiers may not be a magic bullet for sleep problems. While they can address some air quality issues that impact sleep, other factors like stress, caffeine intake, and sleep hygiene also play a crucial role.

- Choosing the right purifier matters. Ensure you get a purifier with appropriate filters for your specific needs. Consider factors like room size, noise level, and filter replacement costs.

- Proper maintenance is key. Replace filters regularly according to the manufacturer’s instructions to ensure optimal performance.

Remember, consulting a doctor is essential if you experience chronic sleep problems, as underlying medical conditions might be at play.

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Sleep quality improves with air quality through several interconnected mechanisms:

Reduced respiratory issues: Poor air quality exposes you to pollutants, allergens, and irritants that can trigger congestion, coughing, and difficulty breathing. These disruptions during sleep can significantly impact its quality and leave you feeling tired and unrested. Cleaner air means less irritation and easier breathing, facilitating deeper, more restful sleep.

Improved oxygen intake: When air quality is poor, there may be less oxygen available in the environment. This can lead to hypoxemia, a condition where the blood oxygen levels are too low. This further disrupts sleep cycles as your body struggles to maintain proper oxygenation, leading to frequent awakenings and lighter sleep. Breathing clean air ensures optimal oxygen intake throughout the night, promoting deeper and more restorative sleep.

Enhanced nervous system function: Poor air quality can trigger inflammatory responses in the body, impacting the nervous system and disrupting its natural sleep-wake cycle. Pollutants and allergens can also directly affect neurotransmitters involved in sleep regulation, making it harder to fall asleep and stay asleep. Cleaner air minimizes these disruptions, allowing the nervous system to function optimally and promote healthy sleep patterns.

Reduced stress and anxiety: Poor air quality can contribute to a sense of unease and discomfort, even subconsciously. This can trigger stress and anxiety, making it harder to relax and fall asleep. Addressing air quality concerns can create a more calming and restorative sleeping environment, reducing stress and promoting relaxation, both crucial for good sleep.

Overall healthier environment: Good air quality goes hand-in-hand with other aspects of a healthy sleep environment. Cleaner air often means reduced dust mites, mold, and other allergens, leading to fewer allergy-related sleep disruptions. Also, maintaining good air quality often involves proper ventilation and temperature control, contributing to a comfortable and sleep-conducive environment.

It’s important to remember that individual sensitivity to air quality can vary, and addressing other sleep hygiene factors alongside improving air quality is crucial for optimal sleep. However, focusing on clean air significantly creates a foundation for good sleep by minimizing disruptions and fostering a calm, healthy environment for your body and mind to rest and recharge.

Emerging Research on Air Quality and Sleep: Exciting Frontiers

The realm of air quality and sleep holds many exciting areas of ongoing research, delving deeper into the intricate connections and exploring novel solutions. Here are some key points to highlight:

1. Personalized approaches:

- Genetic variations: Research is investigating how individual genetic makeup might influence susceptibility to sleep disruptions from air pollution. This could pave the way for personalized recommendations on managing air quality for optimal sleep.

- Microbiome analysis: Studies are exploring the gut microbiome’s potential role in mediating the impact of air pollution on sleep. Understanding these connections could lead to targeted interventions like dietary adjustments or specific probiotics.

2. Beyond traditional pollutants:

- Nanoparticles: Growing research focuses on the influence of ultrafine particles smaller than PM2.5, which can easily penetrate deep into the lungs and potentially affect sleep quality.

- Chemical composition of air pollution: Studies are analyzing the specific components of air pollution (e.g., specific types of VOCs) and their unique effects on sleep, leading to more targeted mitigation strategies.

3. Technological advancements:

- Real-time air quality monitoring: Wearable devices and smart home sensors continuously track air quality, allowing for personalized feedback and adjustments to air purifiers or ventilation systems.

- AI-powered sleep monitoring: Advanced sleep trackers combined with air quality data could identify specific patterns and correlations, leading to personalized sleep optimization strategies.

4. Exploring natural solutions:

- Plants and urban green spaces: Research examines the potential of incorporating specific plants and creating green spaces in urban environments to improve air quality and promote better sleep for residents.

- Natural ventilation strategies: Studies explore utilizing natural ventilation techniques effectively to improve indoor air quality while maintaining thermal comfort, contributing to better sleep.

5. Long-term health implications:

- Cardiovascular and neurological impacts: Emerging research investigates the potential link between chronic exposure to poor air quality and sleep disruptions with increased risk of cardiovascular and neurological diseases.

Cognitive function and mental health: Studies explore the possible connection between poor air quality and sleep disturbances with impaired cognitive function and increased risk of mental health issues like depression and anxiety.

Tips to Improve Air Quality for Better Sleep:

Here are some actionable tips you can implement to enhance your air quality and ultimately, your sleep quality:

Bedroom environment:

- Clean regularly: Vacuum weekly, wash bedding frequently (hot water for allergens), and declutter surfaces to minimize dust mites and allergens.

- Control humidity: Aim for 30-50% humidity to prevent mold growth and dust mite proliferation. Use a dehumidifier or humidifier as needed.

- Invest in allergen-proof covers: Encase your mattress and pillows in allergen-proof covers to further reduce allergen exposure.

- Open windows (weather permitting): Fresh air exchange helps remove stale air and pollutants. Do this during the day or when outdoor air quality is good.

- Consider houseplants: Certain plants like the snake plant and spider plant can help purify the air and add a touch of green to your bedroom.

- Avoid harsh chemicals: Opt for natural cleaning products and air fresheners to minimize chemical exposure.

Air purification:

- Use a HEPA air purifier: This type of purifier is most effective for removing allergens, dust, and other airborne particles. Choose a model appropriate for your room size.

- Replace filters regularly: Follow the manufacturer’s instructions for filter replacement to ensure optimal performance.

- Consider activated carbon filters: These can help remove odors and some VOCs that might disrupt sleep.

Additional tips:

- Shower before bed: This can help remove allergens and pollutants from your hair and skin.

- Avoid smoking and secondhand smoke: Both can significantly impact air quality and disrupt sleep.

- Limit caffeine and alcohol before bed: These substances can interfere with sleep quality.

- Maintain a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate your sleep-wake cycle.

- Create a relaxing bedtime routine: This can include taking a warm bath, reading a book, or practicing light stretches.

Remember, improving air quality is just one piece of the puzzle for better sleep. Combining these tips with good sleep hygiene practices can significantly enhance your sleep quality and overall well-being.

Sleep Apnea: Must-Have Tips for Effortless Treatment

08/02/202501/03/2024 by Ben Trapskin

Sleep Apnea: Symptoms, Risks, Effects, and Treatment

Sleep disorders can take many forms, impacting millions globally. While some people struggle to initiate sleep, others find it difficult to maintain it. Among these disorders, one of the most prevalent—and serious—is sleep apnea. It’s crucial to diagnose and address the root of sleep disorders like sleep apnea, as they can significantly undermine physical and mental health. Prolonged lack of sleep can affect health, memory, concentration, productivity, and even immune function.

Understanding Sleep Apnea

Sleep apnea is a serious sleep disorder characterized by repeated interruptions in breathing during sleep. Those affected may experience disrupted breathing hundreds of times a night, leading to snoring, dry mouths, fragmented sleep, and excessive daytime sleepiness. Alarmingly, an estimated 22 million Americans suffer from sleep apnea, yet around 80% remain undiagnosed. Most commonly, it affects adults aged 20 to 70. Research indicates that individuals with sleep apnea may wake up nearly 30 times each hour, severely impairing sleep quality and impacting overall well-being.

Types of Sleep Apnea

Sleep apnea can be broadly categorized into two types, each with distinct underlying causes:

Obstructive Sleep Apnea (OSA)

Obstructive sleep apnea is the more common form and occurs when the airway is blocked, typically by relaxed throat muscles. This obstruction can lead to interrupted or halted breathing during sleep. People with OSA often snore loudly, a symptom that may be overlooked by the individual experiencing it. The relaxed muscles during sleep can cause the airway to become increasingly obstructed, raising the risk of sleep disturbances.

Central Sleep Apnea (CSA)

Central sleep apnea, on the other hand, occurs when the brain fails to send the appropriate signals to the muscles responsible for breathing. Unlike OSA, there’s no obstruction in the airway. Instead, the issue lies within the brainstem, affecting breathing regulation. CSA is more prevalent among older adults and infants, and if untreated, can result in severe complications, including death, as breathing may cease for extended periods.

Both types can cause significant distress for the sufferer, often without their awareness, making early diagnosis crucial.

Causes of Sleep Apnea

A multitude of factors can contribute to the development of sleep apnea. Common causes include:

– Obesity: This is one of the leading contributors to OSA. Excess body weight leads to thicker tissues surrounding the airway, increasing the likelihood of obstruction during sleep.

– Endocrine Disorders: Conditions such as hypothyroidism can exacerbate OSA, particularly among postmenopausal women undergoing hormone replacement therapy.

– Genetics: A family history of sleep apnea can increase risk. Physical traits such as a thick neck or dental issues may also predispose individuals to the disorder.

– Large Tonsils: In children and infants, enlarged tonsils or adenoids can obstruct airflow and lead to sleep apnea. In such cases, medical treatment or surgery may be necessary.

– Unhealthy Lifestyle: Habits like smoking and excessive alcohol consumption can relax the throat’s muscles, worsening airway obstructions.

– Age: The prevalence of sleep apnea increases with age, particularly in men over 40, often exacerbated by weight gain.

– Neuromuscular Disorders: Conditions affecting muscle function, such as multiple sclerosis, can lead to breathing difficulties, contributing to OSA.

Symptoms of Sleep Apnea

The symptoms of sleep apnea may be more noticeable to partners or family members than to the person affected. Hence, input from others is critical for diagnosis. Common signs include:

– Loud Snoring: Habitual snoring, particularly if loud and frequent, may indicate sleep apnea.

– Shortness of Breath: Frequent nighttime awakenings with feelings of choking or breathlessness are hallmark symptoms.

– Daytime Fatigue: Insufficient restful sleep can lead to excessive daytime sleepiness and difficulty concentrating.

– Morning Headaches: Consistent waking with headaches or a dry mouth can be indicators of sleep apnea.

– Low Libido: Chronic fatigue from sleep deprivation can significantly impact energy levels, affecting libido.

Treatment Options for Sleep Apnea

Effective treatment of sleep apnea often begins with addressing any underlying health issues. Depending on the severity and type of sleep apnea, several treatment options are available:

– Breathing Devices: Continuous Positive Airway Pressure (CPAP) devices are commonly used. These machines provide a constant stream of air to keep the airway open during sleep.

– Oral Appliances: Customized mouthpieces can help align the jaw and tongue to maintain an open airway. These devices are fitted by dental professionals.

– Surgery: In cases where non-invasive treatments are ineffective, surgical options such as uvulopalatopharyngoplasty may be considered to remove tissue obstructing the airway.

– Myofunctional Therapy: This therapy focuses on exercising the muscles in the face and throat, aiding in reducing snoring and alleviating symptoms.

Conclusion

Sleep apnea is a serious condition that can impact health in significant ways. Understanding the symptoms and taking proactive steps toward diagnosis and treatment are essential for those affected. If you or someone you know displays signs of sleep apnea, it’s imperative to consult a healthcare professional for a comprehensive evaluation. Early intervention can improve quality of life, ensuring a better night’s sleep and overall well-being.

Diabetes and Sleep: Must-Have Tips for Better Rest

08/02/202502/13/2020 by Ben Trapskin

Can Diabetes Cause Sleep Problems?

Diabetes is a chronic condition that affects millions of people worldwide. While many associate diabetes primarily with high blood sugar levels and insulin management, fewer recognize its profound impact on sleep patterns. The intricate relationship between diabetes and sleep can create a cycle that exacerbates symptoms of both conditions. Understanding this connection is crucial for effective management and improving overall health.

The Interplay Between Diabetes and Sleep

Many might not realize that diabetes can disrupt a person’s sleep quality. Research has consistently indicated a bidirectional relationship where sleep disturbances can influence blood sugar levels, while poor blood sugar control can, in turn, affect sleep quality. Individuals grappling with diabetes often face fatigue, insomnia, and lethargy, yet it’s important to note that experiencing sleep issues does not automatically mean one has diabetes.

The Effects of Diabetes on Sleep Quality

Diabetes can particularly impact sleep through a variety of mechanisms:

1. Frequent Urination: High blood sugar can cause excess thirst and frequent urination. This means individuals may find themselves waking multiple times during the night, disrupting their deep sleep.

2. Dehydration: When excess glucose floods the bloodstream, the body draws water from tissues, leading to dehydration. This might compel a person to wake for a glass of water in the middle of the night.

3. Symptoms of Low Blood Sugar: Dizziness, sweating, and shakiness during the night can all interrupt sleep, making restful slumber elusive.

Common Sleep Disorders Associated with Diabetes

While many people with diabetes might find themselves tossing and turning at night, they could also be grappling with a specific sleep disorder that exacerbates their condition. Here are some prevalent sleep disorders linked to diabetes:

Insomnia

Insomnia is often characterized by difficulties falling and staying asleep. Those with elevated glucose levels and high stress are particularly susceptible. Common symptoms include:

– Trouble falling asleep
– Frequent awakenings
– Waking up too early and struggling to fall back asleep
– Waking up feeling unrefreshed

Self-medicating with over-the-counter solutions often provides little relief. Instead, addressing potential underlying issues, whether they be family stressors or workplace dynamics, is critical for improvement. Seeking professional medical advice is crucial to unraveling and addressing these root causes.

Obstructive Sleep Apnea (OSA)

Obstructive sleep apnea is prevalent among those with diabetes, with studies indicating that as many as 86% of individuals with diabetes may suffer from this condition. OSA is marked by repeated interruptions in breathing during sleep, resulting in:

– Frequent awakenings
– Restless sleep that compromises both sleep duration and quality

Moreover, OSA is a risk factor for the development of Type 2 diabetes, creating a troubling cycle. Poor sleep from this disorder can exacerbate blood sugar management issues, leading to increased cardiovascular risks.

Nocturnal Hypoglycemia

Low blood sugar, known as hypoglycemia, can severely disrupt sleep patterns. Individuals using insulin or other glucose-lowering medications may be particularly vulnerable. Symptoms include waking in a cold sweat and feeling disoriented, which not only hampers sleep but also leaves individuals feeling drained the following day.

Restless Leg Syndrome (RLS)

Also referred to as Ekbom Syndrome, RLS is characterized by uncomfortable sensations in the legs, compelling the affected individual to move them excessively. This condition can point to peripheral neuropathy associated with poorly managed diabetes. Improving blood glucose control can help alleviate RLS symptoms and resultant sleep disturbances.

Post-Meal Lethargy

Daytime fatigue, especially after meals, can be another indicator of high blood sugar levels. Those experiencing this fatigue should consider getting their blood sugar levels tested. It may relate to either hyperglycemia or hypoglycemia, particularly for those managing diabetes.

Additional Factors Contributing to Sleep Disruption

Disrupted circadian rhythms, often linked to diabetes, can influence broader metabolic processes and hormone balances. Certain symptoms frequently arise from this disruption:

– Headaches: Fluctuating blood sugar levels can trigger headaches, complicating efforts to fall and stay asleep.
– Sweating and Anxiety: Low blood sugar can generate feelings of irritation and anxiety that hinder relaxation and sleep onset.
– Increased Thirst: Both hypoglycemia and hyperglycemia can lead to dehydration, prompting multiple nighttime awakenings.

The Bottom Line

If you’re struggling with persistent sleep problems, it’s wise to evaluate your blood sugar levels, as they could be the underlying culprit. Consulting a healthcare professional is essential for managing both diabetes and sleep disturbances effectively. With the right strategies in place, you can break the cycle of poor sleep and unstable blood sugar, paving the way toward a more restful night’s sleep and better overall health. Be patient; noticeable changes may take a couple of weeks, but following a consistent routine will help you get there.

How to Sleep with a Cold: Effortless Tips for Relief

08/02/202502/12/2020 by Ben Trapskin

How to Sleep with a Cold?

The chilly winter months usher in a wave of flu, the common cold, and other bothersome infections. If you find yourself among the unfortunate who have caught one or more of these seasonal illnesses, you know firsthand how challenging it can be to achieve restful sleep amidst incessant coughs and nose-blowing. Fortunately, there are several effective strategies you can employ to help you sleep with a cold and reclaim your nighttime comfort.

Take a Steamy Hot Bath

One surefire way to ease your discomfort is by taking a steamy hot bath before bed. The warm vapor can open your nasal passages, loosening stubborn mucus and clearing your airways. More than just a physical remedy, a hot bath serves as an excellent way to relax and wind down after a long day. The heat revitalizes your body, combats the chills that often accompany a cold, and alleviates the symptoms of nasal congestion. Just imagine stepping out of a warm bath into a cozy bed—it’s a perfect recipe for relaxation.

Sip Some Tea with Honey

Another comforting solution to help you sleep with a cold is sipping on hot tea infused with honey. Similar to a steaming bowl of soup, a warm beverage can work wonders for clearing your sinuses. Honey, in particular, not only soothes a sore throat but also acts as a natural cough suppressant, providing the relief you need to drift off to sleep. Choose herbal teas like chamomile or ginger to enhance your comfort; they are naturally caffeine-free and perfect for bedtime.

A Humidifier or Vaporizer Can Work Wonders

Dry air often accompanies the winter months, exacerbating your symptoms. Investing in a good humidifier or vaporizer is a smart way to introduce moisture into the air, alleviating irritation in your sinuses and throat. Remember to keep your humidifier clean to prevent it from becoming a breeding ground for bacteria and mold. Change the water daily and clean the tank regularly. If children are in the room, consider a cool-mist vaporizer to avoid risk of burns from warm mist units.

Maintain an Optimal Sleep Environment

Your sleep environment plays a significant role in how well you recuperate. Even if you’re feeling under the weather, resist the urge to overheat your room. Keep the temperature comfortable and layer with blankets you can easily remove if you get too warm. Adequate humidity, coupled with your humidifier, can help create a serene atmosphere conducive to getting a good night’s sleep.

Reconsider Your Sleep Position

It may seem tempting to stack extra pillows to elevate your head for relief, but this can sometimes worsen your breathing difficulties. Rather than propping up your head too high, opt for a foam wedge pillow. This will raise your upper body enough to promote better drainage from your nasal passages. Avoid sleeping on your back, as that can increase postnasal drip. Instead, lay on the side opposite your blockages for a more comfortable night.

Stay Hydrated

Keeping yourself hydrated is essential to prevent dryness in your nasal passages. Drink plenty of fluids, especially warm, caffeine-free drinks, to help soothe your throat and maintain moisture in your airways. Staying hydrated not only aids in your recovery but also provides a comforting ritual before bed, making it easier to relax and fall asleep.

Try Over-the-Counter Remedies

Over-the-counter medications can be incredibly helpful when grappling with the aches and annoyances of cold symptoms. Whether you’re dealing with congestion, sore throat, or overall discomfort, there’s likely an appropriate OTC solution. However, always consult with a healthcare professional to ensure you’re taking the right dosage and the right medication, especially if your symptoms become severe.

Prepare Yourself for the Night’s Sleep

If you find yourself tossing and turning and feeling restless, resist the urge to lie in bed. Engage in calming activities like reading a book with dim lighting or listening to relaxing music. Stick to low-intensity engagements to encourage a calm mindset. It’s crucial not to force sleep; only return to bed when you feel truly tired, which promotes healthier sleep habits.

Things to Avoid

In addition to the aforementioned tips, there are certain habits to steer clear of to help you sleep with a cold:

– Avoid Alcohol: Alcohol can irritate your breathing passages and dehydrate you, making it harder to breathe easily.
– Skip Intense Activities: High-energy activities can interfere with your ability to wind down and sleep.
– Don’t Force Sleep: Lying in bed anxiously waiting for sleep can lead to frustration. Engage in calming activities instead.
– Limit Screen Time: Screen exposure can disrupt melatonin production, making it harder to fall asleep.

Conclusion

While battling a cold can be frustrating, understanding how to sleep with a cold can make your nights more manageable. These strategies not only help relieve your symptoms but also enhance your comfort, allowing for a more peaceful night’s rest. Remember, colds are temporary, and with the right precautions and remedies, you can navigate this challenging time and return to restful sleep in no time. Prioritize self-care, hydration, and a calming sleep environment to ensure your body can recover effectively.

CBD Oil Benefits: Stunning Ways to Enhance Your Health

08/02/202511/30/2019 by Ben Trapskin

CBD Oil has come under the spotlight, especially in the US, in recent times and has been touted for its many health benefits. Its association with marijuana, however, is still perceived negatively by many who ergo keep this wonderful oil at bay. In this article, we will take a closer look at some of CBD oil benefits and the science behind it. Without any further ado, let’s get started.

CBD Oil Benefits for Diabetes and Obesity

A whopping 100 million adults in the US are now officially either diabetic or pre-diabetic, and the epidemic seems to be creeping into minors as well. A study in the Journal of the American Medical Association has revealed that over 32% of American men and over 35% of American women are obese (more than just overweight). While everyone has a row about whether a plant-based diet is a way to go or a ketogenic diet is truly what can help reverse type 2 diabetics, we should not overlook CBD oil benefits for both diabetes and obesity. So, what do the studies say?

A 2011 American Journal of Epidemiology study found that rates of obesity in a sample group as large as 52,000 cannabis users were only 1/3^rd the prevalent rates in the general population.
Another study found that the use of CBD resulted in a lowering of the diabetes incidence rate in mice.
Research supports that CBD aides in weight loss by acting as a catalyst in the conversion of white fat into brown fat.

Improved Cholesterol Profile and Reduced Risk of Heart Disease

A Staggering 1 in 4 deaths in the US is due to heart disease. Again, while lifestyle, diet and genetic predisposition are some of the main factors that determine your risk of a heart attack or heart disease. There are certainly other things along the way that can either add to the risk or take away from it. Thankfully, CBD oil benefits include a reduction in the risk of heart disease and also an improved cholesterol profile as studies have concluded.

A study from 2013 concluded that CBD oil users had a higher level of good cholesterol in their blood than their counterparts.
More studies also provide evidence to support that endocannabinoid signaling plays a crucial role in the pathology of atherogenesis.
Initial clinical studies on animals also proved that CBD oil in low orally ingested doses had a cardioprotective effect during the induction of a heart attack.

Lowered Risk of Cancer

CBD oil benefits are several, but there is a growing amount of evidence which is starting to suggest that it might have some tumor-fighting properties as well.

Animal trials conducted in 2012 suggests that animals that were medicated with CBD oil actually responded positively in terms of a reduction in the likelihood of developing colon cancer. These animals were deliberately given carcinogens for the sake of the test.
Numerous studies have already shown that THC doesn’t only prevent tumors but also helps in preventing them in the first place.
A 2015 data analysis done by scientists where the records of 84,000 male patients revealed that patients that had used cannabis, and not tobacco had a 45% lower bladder cancer rate than the other group.

Mental Health Benefits

CBD oil and cannabinoids, in general, are neuroprotective, which means that they play a vital role in regulating brain health. One of the ways in which CBD oil does this is by removal of damaged cell, and another is through improved efficiency of mitochondria. Furthermore, CBD Oil is also said to reduce glutamate toxicity which is responsible for over firing of brain cells by over – stimulation which causes pre – mature cell death.

A recent study suggests that CBD oil benefits include having an anti-inflammatory effect on the brain.
Another study, which was done in 2008, in lower dosages, CBD oil actually stimulated the birth and development of new brain cells, even in older brains.
CBD oil benefits the brain and protects against Alzheimer’s and other nerve-related degenerative diseases.

Protection Against Bone Disease

The bone that is aging is replaced by the new bone substrate, and the rate at which this happens annually is approximately 10% in humans. This process is natural and critical for strong, healthy bones and skeletal framework altogether. There are numerous CBD oil benefits when it comes to healthy bones in humans.

A study using CBD oil showed that CBD oil actually reduced the build-up for destructive bone compounds that work by destroying bone-building compounds.
CBD explicitly also stimulates the process of healing of broken bones at an accelerated rate, as per another study.
Another CBD oil benefit is protection against recurring fracture in a bone that has already been fractured once and is vulnerable to another. This study revealed that fractured and healed bones in the CBD focus group were 35% stronger, on average, that the non – CBD counterpart.

Fights Skin Ailments and Helps Keep Skin Healthy

In human physiology, the skin is the organ with the single highest concentration of CB2 receptors. CBD oil can literally be applied topically on the skin, and there are a multitude of CBD oil benefits for the skin when it is used this way.

It helps repair against free radical damage, reverse free radical damage and could also prevent free radical damage on the skin to a certain extent as per studies.
It can help in the proper regulation of oil from the sebaceous glands of the skin
CBD oil based topical creams and oils are already popular products for the treatment of skin conditions such as acne and even psoriasis.

Worry not, Cannabis when used topically cannot be psychoactive, and so you will not experience any “high.”

Anti-Inflammatory Benefits of CBD

Several studies have concluded that CBD oil has anti-inflammatory benefits. It does this by way of engaging with the Endocannabinoid system across all organs of the human body and assists in bring down inflammation. Inflammation is the cause of a wide range of diseases and the fact that CBD oil benefits include anti-inflammatory properties make it even more of a holistic medicine than initially thought.

Reducing Cortisol

Cortisol is the stress hormone, and in this day and age, it is usually elevated in the average American. The plant has been used from centuries ago to reduce anxiety and calm down people. However, it must be noted that some studies have shown that in certain patients, Cannabis can have a reverse effect and actually increase anxiety and even lead to panic attacks. In general, CBD oil is shown to reduce stress-related activity in the Limbic and Paralimbic parts of the brain directly. Other better – known CBD oil benefits, include the treatment of Insomnia and other sleep disorders and also to alleviate pain naturally, it is said to be one of the most effective treatments. At Yawnder, its our constant endeavor to provide our readers with up to date information that is accurate and easy to digest. Apart from the informative article above, we have also developed an infographic that you can share on social media. Feel free to share.

Latest Research on the Benefits of CBD Oil

The research landscape for CBD oil is constantly evolving, with new studies exploring its potential benefits for various conditions. Here are some highlights from recent findings:

Neurological Disorders:

Multiple Sclerosis (MS): A 2022 study published in the Journal of Neurology, Neurosurgery, and Psychiatry found that nabiximols spray (containing both CBD and THC) significantly reduced pain and muscle spasticity in people with MS compared to placebo.
Alzheimer’s Disease: A 2023 preclinical study published in the Journal of Alzheimer’s Disease suggests CBD may protect against tau protein aggregation, a hallmark of Alzheimer’s, but further research in humans is needed.

Mental Health:

Anxiety and Depression: A 2023 review in the journal Depression and Anxiety found substantial evidence for CBD’s effectiveness in reducing anxiety, particularly social anxiety disorder. However, research on depression benefits remains preliminary.
Substance Use Disorders: A 2023 study in the American Journal of Psychiatry showed CBD significantly reduced heroin users’ cue-induced cravings and withdrawal anxiety, suggesting potential in treatment programs.

Other Promising Areas:

Skin Health: A 2023 review in the journal Molecules highlighted CBD’s anti-inflammatory and antimicrobial properties, indicating potential for acne treatment and wound healing.
Epilepsy: Ongoing research continues to explore the effectiveness of CBD oil for certain types of epilepsy, with Epidiolex being the first FDA-approved CBD medication for specific seizure disorders.

Important Cautions:

Despite promising findings, further research is needed for most conditions to reach definitive conclusions about CBD’s effectiveness and long-term safety.
Quality and dosage variability in CBD products remains a concern. Consulting a healthcare professional before using CBD is crucial, especially if you have underlying health conditions or take medications.

Finding the Latest Research:

Utilize reputable databases like PubMed and Google Scholar to access recent research articles.
Follow credible news sources specializing in health and science reporting on CBD findings.
Look for research institutions studying CBD and their published scientific papers.

Remember, interpreting scientific research can be complex. When evaluating studies, consider factors like sample size, methodology, and potential limitations. If you have any questions about the research or CBD use, talk to a qualified healthcare professional.

Lack of Sleep Effects on Brain: Stunning Risks Uncovered

08/02/202505/16/2019 by Ben Trapskin

Lack of Sleep and its Effects on Your Brain

Lack of Sleep Effects on Brain: Understanding the Impact

How does a lack of sleep affect your brain, particularly in the short term? Moreover, what happens to our brains when we face prolonged sleep deprivation? Sleep is vital for optimal physical and mental functioning—spending about one-third of our lives asleep highlights this importance. Chronic sleep deprivation heightens the risk of various disorders, including high blood pressure, cardiovascular disease, obesity, diabetes, and mental health issues such as anxiety and depression.

Research has consistently shown that the lack of sleep negatively impacts cognitive performance. When sleep-deprived, our ability to focus, make judgments, consolidate information, and learn new material suffers significantly. As Dr. Michael Breus, known as The Sleep Doctor, aptly puts it: “It’s difficult to identify a cognitive skill that isn’t affected by sleep and compromised by sleep deprivation.”

Despite the established connection between sleep and cognitive performance, the intricate ways sleep impacts the brain at the cellular level remain less understood. However, as brain science evolves, new studies are shedding light on this critical issue. Here are four significant studies that delve into the effects of lack of sleep on the brain.

Sleep Allows Your Brain Cells to Repair Themselves

A study published in Nature Communications revealed that sleep is essential for the brain’s self-repair mechanisms. Researchers from Bar-Ilan University examined zebrafish, a species with transparent heads, enabling them to observe brain activity during sleep and wakefulness. They documented a fascinating phenomenon: during sleep, DNA repair processes were activated in the zebrafish’s brain, reversing accumulated DNA damage from the day.

This finding underscores that human brain cells also accumulate DNA damage from various sources, including normal brain activity. Sleep provides the critical time needed for these repairs. Professor Lior Applebaum, one of the study’s authors, likened this process to fixing potholes on busy roads—it’s most efficient to carry out repairs when there’s less traffic, similar to how sleep allows the brain’s repair processes to flourish.

Sleep Deprivation Kills Your Brain Cells

In a concerning study published in 2014 in the Journal of Neuroscience, researchers at the University of Pennsylvania School of Medicine discovered that a lack of sleep could lead to irreversible brain neuron loss. The study involved mice subjected to a sleep schedule resembling that of night-shift workers, enabling only four to five hours of sleep per 24-hour period. Astonishingly, after just three days, these sleep-deprived mice suffered a staggering 25% loss of brain cells in part of their brain stem—damage thought to be irreversible.

Given the similarities between mouse and human brains, this disturbing discovery hints that humans may experience a comparable loss of neurons from insufficient sleep. Researchers plan to delve deeper into this phenomenon through autopsies of individuals with rigorous work schedules.

Sleep Helps Brain ‘Detox’

Another pivotal study featured in Science found that sleep facilitates a detoxification process in the brain, eliminating harmful waste products, including those linked to conditions like Alzheimer’s disease and dementia. Conducted by researchers at the University of Rochester Medical Center (URMC), the study employed advanced imaging techniques to observe brain activity in mice. They discovered a significant difference in brain behavior between wakefulness and sleep—waste removal occurred ten times faster during sleep, effectively flushing out toxic proteins like amyloid-beta.

This cleanup operation is supported by cerebrospinal fluid, which flows through spaces between neurons, clearing away waste into the circulatory system. During sleep, brain cells contract, creating more space for this fluid to perform its essential function, highlighting the crucial link between sleep and brain detoxification.

Sleep Enables Brain Cells to Communicate Effectively

A recent study in Nature Medicine provides further insight into how sleep deprivation impacts cognitive performance. The research involved 12 participants who had electrodes implanted in their brains and were kept awake throughout the night. They were tasked with rapidly categorizing images, and researchers observed a decline in response speed as fatigue set in. Monitoring brain activity specifically in the temporal lobe—responsible for visual perception and memory—revealed that the slower response was due to impaired communication between brain cells.

Dr. Itzhak Fried, a professor of neurosurgery at UCLA and an author of the study, explained that sleep deprivation hampers neuron function, leading to cognitive lapses in how we perceive and react to our surroundings. This effect is particularly alarming in situations like driving, where fatigue can impair performance similarly to intoxication. Unfortunately, unlike drunk driving, there are currently no legal or medical measures to identify overtired drivers.

Conclusion

The lack of sleep effects on the brain underscore the vital role sleep plays in maintaining cognitive function and overall brain health. From enabling cellular repair to enhancing communication pathways and facilitating detoxification, sleep is crucial. The findings from recent studies serve as a clarion call for prioritizing sleep in our increasingly busy lives. Understanding how severely lack of sleep can affect our brains not only can motivate healthier sleeping habits but can also inform public health considerations, particularly regarding safety measures in activities demanding high cognitive function. Prioritizing quality sleep is not just beneficial; it is essential for a healthy, functioning brain.

White Noise Machines: Must-Have for Effortless Sleep

08/02/202505/14/2019 by Ben Trapskin

Best White Noise Machines – 2019 Edition

Everyone craves a peaceful night’s sleep, but not everyone is fortunate enough to enjoy that luxury. Sleep is often disrupted by a myriad of distractions, from environmental noises to internal worries. Unfortunately, many people worldwide suffer from poor sleep quality due to these disturbances. Among the chief culprits are environmental noises: late-night traffic, loud music, and noisy neighbors continually interrupt our rest.

Studies suggest that individuals living in noisy neighborhoods are more vulnerable to sleep disorders. Urban dwellers often find themselves in close quarters with others and surrounded by relentless traffic. While some people can slumber through almost anything, others may toss and turn for hours, depriving themselves of the restorative sleep they need. A lack of restful sleep over extended periods can lead to several health issues, negatively affecting mood, appetite, productivity, and overall well-being. Thus, numerous aspects of life can suffer as a result of inadequate sleep.

This growing concern is why white noise machines have surged in popularity. Once primarily used to help babies fall asleep, these devices are increasingly chosen by adults looking for a peaceful night’s sleep.

How White Noise Machines Help

Ambient sounds can sometimes feel overwhelming and uncontrollable. While thick curtains or soundproof windows can provide some relief, nothing drowns out those unwanted noises quite like white noise. This ‘noise’ serves as a powerful tool to minimize the impact of disruptive sounds.

White noise is a blanket term that encompasses various sounds effective at masking background distractions. Modern white noise machines generally emit soothing and repetitive sounds that facilitate sleep. Individuals living in chaotic environments or frequently traveling often rely on these machines to help them drift off effortlessly. Available in models designed for both adults and children, white noise machines cater to various sleep preferences.

Five years ago, the use of white noise machines was still on the rise, but today, many adults embrace this sleep aid, recognizing its benefits in combating disturbances caused by environmental noise. A plethora of options exists on the market, from budget-friendly to high-end models, complete with cutting-edge features.

Types of White Noise

Different types of white noise effectively combat distracting environmental sounds, ensuring a soothing auditory experience conducive to sleep. A sound machine acts like a compact speaker, providing a range of soft, calming sounds to enhance your sleep experience. Options typically include sounds of crickets, gentle rainfall, ocean waves, and even soothing instrumental music.

Choosing the right type of white noise depends on personal preferences. Some individuals may favor the constant hum of a fan, while others might prefer the calming sound of rainfall or the melodic softness of a piano. Many machines come with options for headphone use, particularly for those who share a room and want to avoid disturbing others. Most models also allow for easy volume adjustments.

The marketplace offers various sound machines, from portable options ideal for travel to larger stationary devices. When selecting the right white noise machine, consider factors such as the type of sound you find most comforting, portability, and volume control.

Advanced models often incorporate timers, ensuring that the sound does not continue indefinitely after you’ve drifted off to sleep. However, it’s crucial to remain aware of your surroundings; white noise can mask essential sounds like smoke alarms or a crying child.

Is White Noise Harmful?

While no long-term studies comprehensively examine the effects of white noise, existing research suggests the benefits outweigh any potential drawbacks. In one study, white noise played in intensive care units successfully minimized disruptive sounds and reduced sleep interruptions in patients.

It’s essential to use white noise in moderation, keeping the volume at a comfortable level to avoid potential hearing damage. Additionally, incorporating varied methods to combat disruptive noises may prevent dependence on a white noise machine for sleep, especially in children. Sound machines should not exceed 85 decibels, as higher volumes may pose risks for younger users.

White Noise Machine Reviews

Navigating the saturated market of sound machines can be daunting. Should you opt for a basic device or invest in a high-end model loaded with features? Here, we have curated a list of the top-rated white noise machines available today to suit diverse needs and budgets.

Sound + Sleep

Popular for its affordability and range of features, the Sound + Sleep machine is a top choice. This compact device allows users to record their own sounds, in addition to providing options for white, pink, and brown noise, as well as an array of natural sounds. A unique noise-reduction timer gradually decreases volume, allowing for an uninterrupted slumber. It retails for approximately $62 online.

Pros:
– Wide selection of sounds
– Noise-reduction timer
– Headphone jack available

Cons:
– Pricey for those on a tight budget

Big Red Rooster

For a more budget-conscious option, the Big Red Rooster offers an excellent price without compromising quality. Priced at about $20, this machine includes essential white noise options and five natural sounds. Its compact size makes it travel-friendly, weighing in at less than 10 ounces.

Pros:
– Cost-effective
– Good sound quality
– Portable design

Cons:
– Lacks advanced features

Marpac Dohm

As one of the oldest players in the sound machine market, Marpac’s Dohm has stood the test of time. This fan-based white noise machine is simple, effective, and affordable, making it a popular choice. It lacks a timer, allowing for all-night use. The Dohm comes with a 101-night sleep trial and free shipping within the U.S.

Pros:
– Continuous operation
– Adjustable volume and tone settings
– Value-based offering

Cons:
– Very basic functionality

Sound Oasis S-5000

If you’re inclined to spend more on a high-end device, the Sound Oasis S-5000 features an impressive 145 sounds across 24 profiles, allowing for a fully customizable experience. This model, priced at $200, also includes a sleep timer, adjustable alarm clock, and dual voltage adapter.

Pros:
– Extensive sound library
– Ideal for international travelers
– Multiple functions

Cons:
– High price point

Hatch Baby Rest

Tailored for parents with infants and toddlers, the Hatch Baby Rest combines light and sound therapy, making it a comprehensive sleep aid. The device is app-controlled, enabling easy adjustments without entering the child’s room. With a focus on creating a soothing environment for young ones, this model is particularly appealing for families.

Pros:
– Ideal for babies and toddlers
– Smartphone accessibility
– Combines light and sound

Cons:
– May collect personal information
– No battery option

Conclusion

As our understanding of sleep health grows, so does the appreciation for devices that facilitate better rest. White noise machines offer practical solutions for those struggling with environmental sound disturbances. Whether you prefer the soothing sounds of nature or the steady hum of a fan, there is likely a machine that suits your needs. Investing in a quality white noise machine could be the key to achieving the peaceful night’s sleep you’ve been seeking.

How to Get Rid of Bed Bugs: Effortless Solutions Inside

08/02/202503/14/2019 by Ben Trapskin

How to Get Rid of Bed Bugs: A Comprehensive Guide

Have you ever had a restless night due to incessant itching from bites? Whether during a stay at a budget bed and breakfast or at your grandma’s house, you may have encountered an uninvited guest—bed bugs. These tiny, elusive creatures can turn your peaceful sanctuary into a nightmare. If you’ve discovered bites on your body or visible signs of bed bugs in your mattress’s seams, it’s time to take action. Ignoring the issue could lead to months of disrupted sleep and ongoing discomfort.

Understanding Bed Bugs

To effectively tackle the problem of how to get rid of bed bugs, it’s crucial to understand what they are. Bed bugs are parasitic insects that thrive on the blood of humans and other warm-blooded animals. They are generally found in soft, upholstered surfaces, particularly where people sleep—like mattresses, cushions, and carpets. Unlike dust mites, which are nearly ubiquitous and virtually unavoidable, bed bugs aren’t a common feature of clean homes. Their presence signifies an infestation that should not be overlooked.

These pests reproduce quickly; a single bed bug can multiply into thousands of its kind within weeks. They can hitch a ride on clothing or luggage, making travel one of the easiest ways to inadvertently bring them into your home. Even second-hand furniture can harbor these nuisances. Furthermore, bed bugs can crawl through walls, resulting in a wider spread if your neighbors are dealing with a similar infestation. While they are not known to transmit diseases, their bites can lead to uncomfortable itching and skin rashes.

Step-by-Step Instructions for How to Get Rid of Bed Bugs

Once you’ve identified a bed bug infestation, swift action is essential. While enlisting professional pest control services is often the most effective route, many homeowners prefer to tackle the issue themselves. Here’s a detailed guide on how to get rid of bed bugs effectively.

Step 1: Prepare Your Bedding

Begin by stripping your bed of all sheets, pillowcases, and coverings. Be cautious not to let these items lie around, as this can lead to further contamination. Place them in a tightly sealed garbage bag and transport them directly to the washing machine. Use hot water to wash these items thoroughly, as heat is effective at killing bed bugs and their eggs.

Step 2: Address the Mattress

Do not attempt to salvage your pillows; it’s best to dispose of them. Next, vacuum your mattress meticulously, making sure to pay extra attention to seams, crevices, and other places where bed bugs might hide. After vacuuming, dispose of the vacuum bag outside—never indoors—to prevent any surviving bugs from reinfesting your space. Clean the vacuum container thoroughly to eliminate any potential residents.

Step 3: Consider Mattress Replacement

For ultimate peace of mind, consider purchasing a new mattress. This eliminates any risk of lingering bed bugs and spares you from the tedious process of cleaning and protecting your existing mattress. If buying a new mattress isn’t feasible, continue with the following steps.

Step 4: Bug-Proof Your Bed

If you choose to keep your mattress, encase it in a bed bug-proof cover. These specialized protectors encase the entire mattress in a material that bed bugs can’t penetrate. Ensure that the cover has a tight zipper closure to block any insects. Leave this cover on for at least a year to guarantee that any remaining bugs and eggs are eradicated.

Step 5: Treat the Bed Frame and Surroundings

Focus on eliminating bed bugs from the bed frame, including cracks and joints. If using pesticides, read the label carefully and follow the instructions precisely. After treating the frame, push the bed away from the wall and consider placing bed bug interceptor cups under the legs of the bed. These cups can catch any bugs attempting to climb up. Ensure that bedding materials don’t touch the floor and vacuum the area around the bed to remove any last traces of bugs.

Conclusion

Eradicating bed bugs can be a challenging endeavor, but with diligence and the right steps, it’s certainly achievable. If your efforts are unsuccessful, don’t hesitate to call in pest control professionals. Understanding how to get rid of bed bugs is the first step towards reclaiming your restful nights and ensuring your home remains a safe and welcoming space. Remember, prompt action is key to preventing an infestation from spiraling out of control. Take charge today and enjoy a bite-free sanctuary once more.

Sleep Paralysis: Must-Have Insights on This Risky Condition

08/02/202502/26/2019 by Ben Trapskin

Sleep is one of the most mysterious phenomena in living beings, and it has intrigued since the dawn of civilization. Although science has been able to understand much of the processes in living beings, sleep is still mostly a mystery. Much of this is because we aren’t conscious when sleep happens and it’s impossible to tell what happened while we were sleeping after we wake up. For years, scientists have been studying sleep and associated phenomenons like sleep paralysis and have also managed to figure out a lot about what happens in the brain and the body when a person is asleep. However, some aspects of sleep are yet to be demystified, and one of them is the REM stage.

The final of the four stages of sleep is called the Rapid Eye Movement stage because the brain is active in this phase and the eyes move rapidly behind closed eyelids. Many interesting things happen during this stage. Dreams, for instance, have intrigued both scientists and the common man for the longest time, and they happen during the REM phase. When dreams happen, the brain is active, but the body is still inactive, in a state of paralysis, to prevent it from acting out the dreams. Another mysterious phenomenon is linked to the REM stage, and this is sleep paralysis.

Decoding Sleep Paralysis?

Have you ever woken up from sleep, only to find that you couldn’t move or talk or get out of bed for a few moments? That’s what is sleep paralysis. In ancient times, it was linked to supernatural creatures. When the episode occurs, everyone thought that is supernatural creature had possessed him. This made sleep paralysis a very scary phenomenon for everyone.

The condition was also termed a type of nightmare. But after a lot of scientific research, it is now known that the condition is nothing but being mentally aware while still asleep. This can happen either during falling asleep or waking up. The REM stage is the most complicated phenomenon associated with sleep, mainly because the brain becomes active and is conscious enough to experience life-like visions in the form of dreams, but the body is still inactive. Although the cause of sleep paralysis has been learned, the reason behind it still remains unclear.

What Causes Sleep Paralysis?

Although science is still unsure about the exact cause of sleep paralysis, global folklore has had explanations for centuries. These include visits from supernatural beings like ghosts, witches, and demons. In recent cases in the US, sleep paralysis has also been called “alien abductions.”

These associations to supernatural activity make sense because during sleep paralysis many people experience pressure on the chest, the feeling of being secretly watched by an intruder, and other hallucinations. However, none of these actually happen. These are only sensory perceptions because the brain is still in the REM phase and the body is inactive. This means the person has woken up when he is not supposed to be awake.

Because sleep paralysis is a complex phenomenon, it has been widely studied by scientists. The most common cause is waking up in the middle of REM stage sleep. When a person wakes up when the REM stage is still active, he is able to see, hear and feel because the brain is awake, but is unable to move because the body has not yet come out of the REM stage. Although this sounds scary, it lasts only a few seconds because the body realizes that the brain is already awake and slowly begins to move again.

In the number of studies conducted over the years to find out more about sleep paralysis, the most common cause has been identified as sleep deprivation. When a person is deprived of the normal sleep cycle, he is more likely to wake up in the middle of the REM stage. Usually, we are supposed to wake up at the end of the REM stage, but if we don’t have a normal sleep cycle, the possibility of waking up in the middle of the REM stage increases. This is when sleep paralysis is most likely to happen.

Sleep paralysis is also common in narcolepsy patients, according to sleep experts at the Sleep-Wake Disorders Center at the Montefiore Health System, New York. Because narcolepsy is the result of a disrupted sleep cycle, sleep paralysis is more likely to happen, in combination with hallucinations. Napping also increases the possibility of sleep paralysis because it disrupts the natural sleep pattern. If you oversleep while napping, you may experience sleep paralysis.

Young age also is likely to be a cause behind sleep paralysis. The Mayo Clinic says that sleep paralysis is most common in the age range of 10 and 25. This means even children can be affected by this disorder and also get very frightened.

In people with anxiety disorder, post-traumatic stress disorder, or panic disorder, sleep paralysis is very likely, according to a 2017 report published by the National Institutes of Health. Since these emotional disorders result in nightmares and insomnia, they also increase the possibility of sleep paralysis.

According to a 2011 study by Pennsylvania State University, nearly eight percent of the general population experienced sleep paralysis. Among them, about 31 percent of people suffer from mental disorders such as depression, anxiety, or PTSD. Although this was a small study, it does go a long way in proving that mental disorders are associated with sleep paralysis to a certain extent. However, this doesn’t mean that every person with anxiety or PTSD will get sleep paralysis.

Genetics may also have a role to play in sleep paralysis. According to the findings of a 2015 sleep study involving 862 twins and siblings by the University of Sheffield, genetics could influence sleep paralysis is some people. Although this study was also preliminary, the researchers added that it does provide a basic idea about the involvement of circadian rhythms in sleep paralysis.

Symptoms of Sleep Paralysis

Those who have experienced sleep paralysis find it to be scary. It almost seems like you were having a stroke, where your entire body was paralyzed, and you couldn’t move or speak. These are the most important symptoms of sleep paralysis. People are unable to move any part of their bodies or speak right after waking up or right when falling asleep. According to the Mayo Clinic, this can last a few seconds or up to a minute. Along with paralysis of the body, people may also experience tightness or pressure on their chest, as well as a choking feeling.

Hallucinations are also not uncommon during an episode of sleep paralysis. This is because the brain is still in a dream-state and hasn’t fully woken up. These visions or hallucinations can be an extension of an ongoing dream. Aside from these, there are no other symptoms of sleep paralysis. The person is awake and aware during sleep paralysis episodes and can later recount the experience.

Sleep Paralysis Prevention and Treatment

There are no short or long term effects of sleep paralysis. Hence, there is no treatment for it. What can be treated is an underlying cause that could be contributing to sleep paralysis. Rather than treatment, this is an effort to prevent sleep paralysis.

Sleep experts suggest that medical help is not required after only one rare episode of sleep paralysis. What is important is to check your sleep hygiene. Often, sleep paralysis is a sign of sleep deprivation. If you have experienced sleep paralysis only once or twice, you should make sure to get enough sleep daily, limit caffeine, alcohol, nicotine and all other drugs, and stop using electronics at bedtime.

Medical help might be needed to treat underlying causes if the above doesn’t help and sleep paralysis episodes keep becoming more frequent. A sleep specialist is a person to see if you have recurrent sleep paralysis episodes.

Although sleep paralysis is not dangerous, if you experience extreme episodes, you may be prescribed a short course of antidepressants. This helps to treat any underlying stress or mental disorder that might be the reason.

Sleep experts suggest that during a sleep paralysis episode, it is important to remain calm and keep telling yourself that it will soon pass. There’s not much else that you can do. No one has ever remained in a sleep paralysis forever, so it’s important to understand that it’s only temporary and pass very soon. However, this is possible only when you’ve experienced an episode or two before. The first time, such episodes can really be frightening.

Risk Factors of Sleep Paralysis

Sleep paralysis is a fairly common phenomenon and can affect anyone in any age group. It is most likely to begin between age 14 and 17 years and decreases after the age of 30. A person is more likely to experience it if there someone in the family with the disorder.

Some of the risk factors are:

Bipolar disorder
Anxiety, depression or PTSD
Sleeping on your back
Excessive stress
The use of certain medications

Interesting Facts About Sleep Paralysis

In the past, before science could explain everything, it used to be believed that ghosts and demons caused sleep paralysis by pinning people down by sitting on their chest. However, these visions were mere hallucinations, a common symptom of sleep paralysis. In fact, most people who report seeing apparitions actually had sleep paralysis.

People also use different methods to shake themselves out of the episode. Some wiggle their toes while others cough. However, it isn’t possible to wake oneself up from an episode of sleep paralysis, until it passes.

If you, or someone you know has episodes of sleep paralysis, share the following infographic. It lucidly explains what sleep paralysis is, what causes it, and finally how to treat sleep paralysis.

Melatonin Sleep: Best Guide to Effortless Restful Nights

08/02/202502/09/2019 by Ben Trapskin

Melatonin has grown in popularity in recent years as a natural sleep aid. According to a report by Grand View Research, the global melatonin market size was valued at $720.5 million in 2020 and is expected to grow at a compound annual growth rate (CAGR) of 7.8% from 2021 to 2028.

The growing popularity of melatonin may be due to several factors, including the increasing prevalence of sleep disorders, the rise of natural and alternative medicine, and the ease of access to melatonin supplements.

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With sleep disorders rising around the world with every passing day, people are more interested in sleep aids than ever. Sleep aids come in various forms. They come as liquids and as pills, and sometimes even as a supplement in the form of powder. To make sleep aids easily accessible, most of them are available over-the-counter and don’t even require a prescription. Sleep aids used to be an easy way for people to commit suicide, but modern sleeping pills no longer have the potential to kill. If you overdose on sleeping pills, you’re only going to sleep for a long time and in the worst case scenario get very sick.

Modern sleep aids also incorporate natural ingredients to help people sleep without resorting to chemicals always. Although sleep aids are not a cure for sleep disorders and should not be consumed on a regular basis, they are popular everywhere because they are a fast and easy means of falling and staying asleep. To make sleeping pills safer, there are now the kinds that are made of melatonin, the sleep hormone. Because melatonin is a natural part of our body, consuming melatonin sleep aids are believed to have fewer side effects than regular sleep aids.

But melatonin can also make it hard for you to wake up on time every morning if you don’t know when to time its consumption. In this post, we discuss melatonin production, melatonin sleep aids, and the right time to take it.

What Is Melatonin?

Like all bodily functions, sleep is also controlled by hormones. The hormone for alertness is serotonin, and the hormone for sleep is melatonin. While sunshine and bright lights aid in the production of serotonin, darkness aids in the production of melatonin. Melatonin is normally produced only after sundown.

But hormonal imbalances are common in every individual, and if your melatonin production is not normal, you are going to have sleep issues. Being exposed to bright lights also hinders melatonin production and makes it hard for sleep to come at night. Blue light is one of the worst enemies of melatonin production. If you are exposed to electronic devices most of the time, you are more at risk for suffering from sleep disorders. This is because the blue light emitted from backlit electronic devices significantly hinders melatonin production.

For a healthy sleep-wake cycle, the serotonin and melatonin productions should be in balance. Lack of melatonin causes sleep disorders like insomnia whereas a lack of serotonin causes depression and low energy. Melatonin is produced by the part of the brain called the hypothalamus.

Melatonin Sleep Aid

Sleep aids are known to have various side effects. This led to the development of sleep aids made with melatonin, a hormone that’s naturally present in our bodies. However, melatonin sleep aids aren’t a solution to low melatonin production. They only help you fall asleep by increasing the amount of melatonin in your brain. If you don’t take it, your melatonin levels will go back to their previous state.

Melatonin sleep aids usually come in the form of a pill and should be taken before bedtime. Melatonin supplements are available over-the-counter and don’t require prescriptions. Melatonin supplements are either pure or compounded and added to other products. Pure melatonin supplements are always available as pills or capsules, but when they are mixed to other products, they are also available as liquids or sprays.

Because melatonin supplements are very potent and fast-acting, they should be taken only before bedtime.

Melatonin Supplement Dosage

Generally, melatonin supplements are available as over-the-counter drugs in most pharmacies. But they don’t require a prescription, are not regulated by the FDA, and have no fixed dosage. The appropriate dosage is usually mentioned on the pack but can also be misleading in many cases.

Before taking a melatonin supplement, it is important to consult a healthcare practitioner for the right dosage. Melatonin is more potent and faster acting than most other sleep aids and should be used judiciously to avoid side effects. Unlike other sleep aids, even the lowest dose of melatonin has been found effective in treating sleep issues. You don’t always have to take the highest dose for the maximum effect. To be on the safe side, it’s best to start with the lowest dosage.

There have so far been no adverse effects reported from melatonin supplements. However, the timing is everything in taking melatonin supplements. More important than the dose is the time when you are taking the supplement.

How Long Does Melatonin Last?

A lot of people new to melatonin supplements experience excessive sleepiness during the day after taking sleep aid at night. This is because of wrong timing.

The effects of melatonin last according to the dosage. A dosage of 0.5 mg will last only an hour while a 10 mg dosage will last more than seven hours. It all depends on how severe your condition. If you have infrequent episodes of sleeplessness, then a dosage of one or two milligrams should help you fall asleep. If you’re a chronic insomniac or suffer from the delayed onset of sleep, you need a dosage of 10mg or higher.

The effects of melatonin are also quick to go away. Taking higher doses isn’t the solution here. You simply have to time it right. If you simply want to get better sleep and don’t suffer from a sleep disorder, you should take the supplement no sooner than 30 minutes before going to bed. If you suffer from delayed sleep onset, you should take it at least an hour before going to bed.

If you have been diagnosed with a sleep disorder and also take other sleep aids, you should not start taking a melatonin supplement without consulting a doctor. Melatonin supplements are usually known to be safe and can also be given to children. However, dependence on any sleep aid isn’t recommended.

Although melatonin supplements are considered safer than most other sleep aids, they should be taken only if recommended by a doctor. Consuming the wrong supplements or medications can make your condition grow worse.

If you are looking for a sleep supplement that will keep you asleep, try Sleep Relief. It is biphasic which means different ingredients will kick in at different times so that you stay asleep all night and wake up well-rested. One drawback of this supplement is that the pills are a bit large so may be a turn off if you don’t like swallowing pills. Another option is Olly Sleep Gummies which are chewable and taste great. While they aren’t quite as strong as Sleep Relief, they have other natural ingredients that keep you asleep more than melatonin alone.

Melatonin Dosage Chart:

Children aged 0-5 years old: Consult with a doctor before giving melatonin to children in this age range.
Children aged 6-12 years old: 1-3 mg of melatonin per day.
Adults aged 13 years and above: 3-10 mg of melatonin per day.

It’s important to note that the ideal dosage of melatonin can vary depending on a person’s individual needs, so it’s best to consult with a doctor before taking melatonin or any other supplements. Additionally, melatonin should only be taken for a short-term period to help with sleep issues, and not as a long-term solution.

Can You Overdose on Melatonin?

Yes, it is possible to overdose on melatonin. Taking too much melatonin can lead to several side effects, including:

Headaches
Dizziness
Nausea
Irritability
Daytime sleepiness
Confusion
Hormonal fluctuations

In rare cases, extremely high doses of melatonin can lead to more serious symptoms, such as seizures or a decreased ability to regulate body temperature.

It’s important to follow the recommended dosage guidelines and to not exceed the recommended dose without consulting a doctor first. If you experience any negative side effects after taking melatonin, it’s important to stop taking it and seek medical attention if necessary.

Is it OK To Take Every Night?

Melatonin is generally safe for short-term use, but it’s not recommended to take it every night on a long-term basis. This is because your body may become dependent on melatonin to fall asleep, which can make it difficult to sleep without it. Additionally, taking melatonin every night can cause your body to stop producing its own melatonin naturally, which can further disrupt your sleep cycle.

It’s best to use melatonin for short-term periods to help with sleep issues, such as jet lag or occasional insomnia. If you’re experiencing ongoing sleep issues, it’s important to address the underlying causes with the help of a healthcare professional, rather than relying on melatonin as a long-term solution.

Can I Take Melatonin After Drinking?

It is not recommended to take melatonin if you have been drinking alcohol. Alcohol can interfere with the way melatonin is metabolized in the body, which can affect its effectiveness and potentially cause negative side effects.

Additionally, combining melatonin with alcohol can increase the sedative effects of both substances, which can lead to excessive drowsiness, dizziness, and impaired coordination. This can be dangerous, especially if you’re planning to drive or operate heavy machinery.

If you have been drinking and are experiencing sleep issues, it’s best to avoid taking melatonin and instead, try other methods to promote sleep, such as relaxation techniques or a warm bath before bed. It’s important to give your body time to metabolize the alcohol before taking any supplements or medications.

Is Melatonin Addictive?

Melatonin is not considered addictive, as it doesn’t cause physical dependence or withdrawal symptoms when you stop taking it. However, as mentioned earlier, your body can become dependent on melatonin to fall asleep if you take it every night for a long period of time. This can make it difficult to sleep without melatonin, but it’s not the same as addiction.

It’s important to use melatonin as directed and only for short-term periods to avoid developing a dependence on it.

Most Popular Brands of Melatonin

There are many different brands of melatonin available on the market, but some of the most popular ones include:

Natrol Melatonin
Nature Made Melatonin
NOW Melatonin
Source Naturals Melatonin
Sundown Naturals Melatonin
Life Extension Melatonin
Solgar Melatonin
Garden of Life Melatonin
Puritan’s Pride Melatonin
GNC Melatonin

It’s important to note that the quality and effectiveness of melatonin can vary depending on the brand and formulation, so it’s important to choose a reputable brand and to follow the recommended dosage guidelines.

Melatonin Alternatives

If you’re looking for alternatives to melatonin for sleep support, there are several options to consider. Here are some common alternatives:

Valerian root: Valerian root is a natural herb that can help promote relaxation and improve sleep quality.
Chamomile: Chamomile tea is a popular natural remedy for sleep issues, as it has calming and soothing properties that can help you relax.
Lavender: Lavender essential oil is known for its calming effects and can be used in aromatherapy or as a natural sleep aid.
Magnesium: Magnesium is a mineral that can help relax the body and mind, making it easier to fall asleep.
L-theanine: L-theanine is an amino acid that can help reduce stress and promote relaxation, making it easier to fall asleep.
5-HTP: 5-HTP is a natural supplement that can help increase serotonin levels in the brain, which can improve mood and promote better sleep.

Why Do I Wake Up A Few Hours After Taking Melatonin?

There could be several reasons why you’re waking up a few hours after taking melatonin. Here are a few possibilities:

Timing: Melatonin is most effective when taken about 30 minutes to an hour before bedtime. If you take melatonin too early or too late, it may wear off before you’re ready to wake up, leading to disrupted sleep.
Dosage: Taking too much or too little melatonin can also disrupt your sleep. If you’re taking too little, it may not be enough to help you stay asleep, while taking too much can cause drowsiness the next day or interfere with your sleep cycle.
Individual differences: Everyone’s body chemistry is different, so melatonin may work differently for different people. Some people may find that melatonin helps them fall asleep but doesn’t keep them asleep, while others may find that it has no effect on their sleep.
Underlying issues: If you’re experiencing ongoing sleep issues, there may be underlying issues that need to be addressed. This could include stress, anxiety, or other medical conditions that are affecting your sleep.

How Do You Take Melatonin?

Melatonin is available in various forms, including pills, liquids, gummies, and even sprays. Whether a pill or liquid form is better for you may depend on personal preference and convenience.

Pills are a convenient and easy way to take melatonin, as they’re portable and don’t require any measuring or mixing. They’re also available in different strengths and formulations, making it easier to find the right dose for your needs.

Liquid melatonin, on the other hand, can be absorbed more quickly by the body, making it a good option for people who have difficulty swallowing pills or need faster-acting relief. It can also be easier to adjust the dosage of liquid melatonin as needed.

Ultimately, the choice between pill or liquid melatonin may come down to personal preference and convenience. It’s important to choose a reputable brand and to follow the recommended dosage guidelines for whichever form you choose. If you have any questions or concerns about taking melatonin, it’s best to consult with a healthcare professional.

Can Melatonin Help Prevent Covid?

There has been some research suggesting that melatonin may have potential in the treatment and prevention of COVID-19. COVID-19 is a viral respiratory illness caused by the SARS-CoV-2 virus that has resulted in a global pandemic.

One study published in the journal Life Sciences found that melatonin may be effective in reducing the severity of COVID-19 symptoms and preventing complications, particularly in elderly patients who are at higher risk of developing severe illness. The study suggests that melatonin may have immunomodulatory effects that can regulate the immune response to the virus and reduce inflammation.

Another study published in the journal Antioxidants found that melatonin can help protect against the oxidative stress and inflammation caused by COVID-19, which may contribute to the development of severe illness.

However, it’s important to note that more research is needed to fully understand the potential benefits of melatonin in the treatment and prevention of COVID-19.

Is it Illegal in Certain Countries?

The legal status of melatonin can vary depending on the country. In some countries, melatonin is available over-the-counter and is considered a dietary supplement, while in others it may be available only with a prescription or may be restricted or prohibited altogether.

For example, in the United States, melatonin is available over-the-counter and is considered a dietary supplement, which means it’s not regulated by the Food and Drug Administration (FDA) in the same way that prescription drugs are. However, in other countries like Canada, melatonin is only available with a prescription.

In some countries, like Australia and New Zealand, melatonin is classified as a prescription medicine and is only available with a doctor’s prescription.

It’s important to check the legal status of melatonin in your country before purchasing or using it, and to follow any applicable regulations or guidelines.

How Soon To Take Before Going to Bed?

Melatonin is typically taken about 30 minutes to an hour before bedtime. This allows enough time for the melatonin to be absorbed by the body and start working to promote sleep.

It’s important to follow the recommended dosage guidelines for melatonin and to take it at the same time each night to help regulate your sleep cycle. Taking melatonin earlier or later than the recommended time may not be as effective, and could potentially disrupt your sleep cycle.

Is it Safe to Buy on Amazon?

It is generally safe to buy melatonin from reputable online retailers like Amazon. However, it’s important to be cautious when purchasing any supplements online, as the quality and authenticity of the product can vary depending on the seller.

When purchasing melatonin or any other supplements from Amazon, it’s important to choose a reputable seller with positive reviews and to check the expiration date and ingredients list before making a purchase. It’s also a good idea to research the brand and manufacturer to ensure that they have a good reputation and follow safe manufacturing practices.

Additionally, it’s important to follow the recommended dosage guidelines and to not exceed the recommended dose without consulting a healthcare professional first.

Our Recommended Melatonin Brand:

Nature Made

Nature Made is a reputable brand of melatonin that is well-known for producing high-quality supplements. They offer a variety of melatonin products in different strengths and formulations, including tablets, gummies, and liquid softgels.

Nature Made is a trusted brand in the supplement industry and has a reputation for following strict manufacturing standards and using high-quality ingredients. They also undergo third-party testing to ensure the purity and potency of their products.

However, it’s important to note that individual experiences with melatonin can vary, and what works well for one person may not work as well for another.

Recent Research on Melatonin

Here are a few recent studies and current research on melatonin:

Melatonin and COVID-19: A study published in the journal Life Sciences found that melatonin may have potential in the treatment and prevention of COVID-19 due to its ability to regulate the immune system and reduce inflammation.
Melatonin and sleep quality: A systematic review and meta-analysis published in the journal Sleep Medicine Reviews found that melatonin can significantly improve sleep quality in people with insomnia, particularly in older adults.
Melatonin and cancer: A study published in the journal BMC Cancer found that melatonin may have potential as an adjunct therapy for breast cancer, as it can enhance the effectiveness of chemotherapy and reduce the side effects.
Melatonin and heart health: A review published in the journal Current Pharmaceutical Design found that melatonin may have potential in the prevention and treatment of cardiovascular diseases, as it has antioxidant and anti-inflammatory properties that can protect against oxidative stress and inflammation.
Melatonin and fertility: A study published in the journal Reproductive Biology and Endocrinology found that melatonin can improve sperm quality and may have potential as a treatment for male infertility.

It’s important to note that while these studies suggest potential benefits of melatonin, more research is needed to fully understand its effects on different health conditions.

Stunning Solutions for Sleep Disorders in Autistic Children

08/02/202501/30/2019 by Ben Trapskin

Managing Sleep Disorders in Children with Autism

Parents of children with autism often face nightly challenges when it comes to sleep. Managing sleep disorders in children with autism spectrum disorder (ASD) is a prominent concern that affects not only the child but also the entire household. Sleep difficulties can leave children feeling irritable and exhausted, leading to heightened stress for the entire family. Understanding these challenges can arm parents with the necessary tools to help their children achieve better sleep and improve overall family dynamics.

Understanding Autism Spectrum Disorder

Autism spectrum disorder is a developmental condition that varies widely among individuals. Characterized by difficulties in communication and social interaction, the symptoms typically manifest between ages one and two. While some children may exhibit subtle symptoms, others may show pronounced signs that impact their daily lives. Key indicators of autism include:

– Lack of response to their name
– Resistance to physical affection
– Limited emotional expression or eye contact
– Difficulty in initiating or maintaining conversations
– Challenges with following instructions or interpreting nonverbal cues
– Disruptive or aggressive behavior in social situations
– Coordination issues
– Repetitive motions such as rocking or spinning
– Self-harm behaviors like head-banging or biting
– Strong preference for specific routines and aversion to changes

Although there is currently no cure for ASD, early intervention with appropriate therapies can significantly enhance daily functioning and overall quality of life.

Sleep Disorders in Children with Autism

While sleep disturbances are common among children, they become more complex when autism is involved. These disorders can include:

– Irregular sleep patterns, such as staying awake late or waking too early
– Insufficient sleep for their age
– Night-time awakenings for play or noise-making
– Excessive daytime sleepiness
– Falling asleep in unconventional places and difficulty moving to their bed

Children with autism often require reassurance and may disrupt the sleep of parents and siblings. This creates a cycle of stress that can be daunting for families.

Causes of Sleep Disorders in Children with Autism

Understanding the origins of sleep disorders in children with autism is crucial for effective management. The challenges can stem from several underlying factors:

Difficulty in Communication

A significant barrier for children with autism is their struggle to articulate their needs. This communication deficit can create anxiety, preventing them from relaxing enough to sleep. Stress and frustration may result from their inability to understand or express themselves.

Importance of Routine

Routines are vital for children with autism. Irregularities can lead to heightened anxiety and difficulties settling down for sleep. Many children may have specific preferences for where and how they sleep, and deviations from these habits can trigger distress.

Hyperactivity

Hyperactivity is another hallmark of autism. Children may display boundless energy, making it hard for them to wind down at night. Activities like jumping, spinning, or engaging in repetitive behaviors can impede their ability to stay still and transition into sleep.

Medication Side Effects

Some children with autism may be prescribed medications that, while necessary for managing symptoms, can also lead to sleep issues. If your child experiences sleep disturbances that seem linked to medication, consult with your healthcare provider for possible adjustments.

Strategies for Managing Sleep Disorders in Children with Autism

Addressing sleep problems in children with autism may require tailored strategies. Here are several effective techniques to consider:

Develop and Stick to Sleep Routines

Creating a calming bedtime routine can significantly improve sleep quality. Engage your child in soothing activities—like reading or quiet play—30 minutes before the designated bedtime. Consistency in bedtimes and wake times is essential for establishing a healthy sleep rhythm.

Provide Warnings Before Bedtime

Preparation is key for children with autism. Inform them in advance when bedtime is approaching to help lessen anxiety about transitions. Gradually introduce changes instead of making sudden announcements about bedtime.

Patience and Consistency

Reinforcing bedtime expectations involves repeatedly guiding your child back to bed if they get up. Demonstrating persistence and patience is crucial; return them to bed gently, fostering an understanding that it is time to sleep.

Optimize the Sleep Environment

Creating an ideal sleep setting can make a significant difference. Adjust the lighting and reduce noise to promote relaxation. If your child has particular sleep aids or routines, gradually help them learn to sleep independently while phasing out excessive reliance on specific items.

Conclusion

Managing sleep disorders in children with autism is an ongoing journey that requires patience, understanding, and effective strategies. It’s crucial for parents to recognize and address their children’s unique needs while fostering an environment conducive to restful sleep. While some challenges may persist into adulthood, with consistent effort and professional guidance, both children and their families can experience improved sleep patterns and quality of life. By prioritizing solutions and nurturing routines, parents can create a more harmonious home environment that enables their children to flourish.

Alcohol and Sleep: Risky Effects You Must Know

08/02/202501/07/2019 by Ben Trapskin

Understanding the Relation Between Alcohol and Sleep

The intricate relationship between alcohol and sleep is one many individuals grapple with, often believing that a drink helps ease them into slumber. While alcohol may induce drowsiness and shorten the time it takes to fall asleep, it’s crucial to understand that its impact extends far beyond initial relaxation. For many, the convenience of using alcohol as a sleep aid masks significant sleep disturbances that ultimately compromise both sleep quality and overall health.

The Misconception: Alcohol as a Sleep Aid

Around 20% of Americans turn to alcohol to facilitate sleep, drawn by the quick path to drowsiness it seemingly offers. It’s common practice in various cultures to enjoy a nightcap, reinforcing the belief that alcohol functions as a reliable sleep aid. However, while it might lull a person to sleep initially, the reality is much more complex. Consistent reliance on alcohol for sleep can lead to dependence, erosion of natural sleep patterns, and ultimately, greater sleep issues.

How Alcohol Disrupts Sleep Quality

Understanding how alcohol messes with our sleep cycles reveals much about the downsides of using it as a sleep aid. Although falling asleep may become easier, the quality of that sleep is compromised in several detrimental ways:

1. Disruption of Sleep Cycle
Sleep is divided into distinct stages: light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Each stage plays a vital role in revitalizing the body and mind. Alcohol may help a person fall asleep quickly, but it hampers the transition through these stages. Specifically, alcohol enhances both delta and alpha wave functions simultaneously, creating an imbalance. Delta waves are crucial for restorative deep sleep, while alpha waves indicate waking states. This combination can leave individuals feeling tired when they wake.

2. Impact on Circadian Rhythm
Alcohol’s effect on sleep also relates to the body’s internal clock, or circadian rhythm. Although it promotes faster sleep onset through the increase of adenosine, a natural sleep chemical, its influence is short-lived. Users often experience abrupt awakenings during the night due to the rapid decline of adenosine levels, preventing the deep, restorative sleep needed for waking up refreshed.

3. Blocking REM Sleep
Morning grogginess often attributed to hangovers can be connected to alcohol’s interference with REM sleep, the most restorative sleep phase. During REM, critical cognitive functions such as memory retention, concentration, and emotional processing occur. Missing out on this stage can leave individuals disoriented and fatigued upon waking.

4. Aggravation of Breathing Problems
Alcohol acts as a relaxant, which can worsen breathing problems like snoring and sleep apnea. The relaxation of throat muscles can obstruct airflow, leading to disrupted sleep patterns and poorer sleep quality. Over time, these issues may exacerbate existing sleep disorders.

5. Frequent Bathroom Trips
As a diuretic, alcohol prompts increased urination, forcing users out of sleep to visit the bathroom. Each trip interrupts the natural sleep cycle, reducing overall restfulness as melatonin production gets hindered in the light of waking.

Seeking Healthy Sleep Solutions

Transitioning away from using alcohol as a sleep crutch doesn’t mean surrendering to insomnia. It’s entirely possible to retrain your body to fall asleep naturally. Addressing any underlying sleep disorders is essential; many may struggle with conditions like insomnia without even realizing it. Consulting healthcare practitioners can guide you toward treatment options that may restore healthy sleep without the consequences associated with alcohol.

Once you cease alcohol consumption before bedtime, initial challenges may arise as your body adjusts. However, patience is key. Incorporating natural sleep aids such as valerian root, lavender oil, or melatonin supplements can offer supportive benefits without the reliance on alcohol.

Conclusion

The intricate relationship between alcohol and sleep is characterized by an illusion of comfort masking significant drawbacks. While a drink may promote quicker sleep onset, the quality of sleep it disrupts can lead to enduring fatigue and health concerns. For those caught in the cycle of using alcohol to facilitate sleep, understanding its adverse effects is the first step toward healthier sleeping habits. Prioritizing natural sleep solutions not only enhances sleep quality but fosters a more restorative nightly routine.

Menopause and Sleep: Top Tips for Effortless Peaceful Nights

08/02/202501/07/2019 by Ben Trapskin

Is There a Relation Between Menopause and Sleep?

Sleep can be elusive. Even minor disruptions can steal away the restful nights we long for. For instance, illness, stress, or excitement can easily lead to sleepless nights. When stress becomes a regular occurrence, or when medical conditions arise, the quality and quantity of sleep can suffer significantly.

Today’s women often juggle numerous responsibilities—balancing careers, raising children, and caring for aging parents—while remaining active in their communities. With such demanding lives, it’s no surprise that many women experience higher stress levels than men, impacting their overall well-being.

As women approach the ages of 35 to 40, many begin to notice the onset of perimenopause, the transitional phase leading to menopause. This stage is typically marked by various physical and emotional symptoms, including weight gain, mood swings, and perhaps most notably—insomnia. Indeed, the connection between menopause and sleep disturbances is a common concern among women.

Understanding Menopause: Symptoms and Stages

Menopause is not a sudden event; rather, it unfolds gradually, beginning around the age of 35 and potentially extending into the mid-40s or later. This transition is known as perimenopause, during which hormonal changes occur and impact various bodily functions. While some women may reach menopause earlier due to genetics, others may continue menstruating up to the age of 45.

Not every woman will experience the same symptoms; however, several changes are commonly reported, such as:

– Irregular Periods: One of the earliest indicators of perimenopause is irregular menstruation. As time progresses, cycles may become less frequent and lighter before vanishing altogether.

– Hormonal Fluctuations: Women often find that premenstrual syndrome intensifies during this transitional time, leading to heightened mood swings, tenderness, and bloating.

– Night Sweats and Hot Flashes: This symptom quite directly impacts menopause and sleep quality. Women may suddenly feel hot at night, leading to uncomfortable nights and disrupted sleep.

Other symptoms include heart palpitations, headaches, loss of libido, and trouble concentrating. The collective impact of these symptoms can make achieving restful sleep increasingly difficult.

The Hormonal Changes at Play

Menopause signifies a significant decline in the production of key hormones: estrogen, progesterone, and testosterone. These hormones don’t just regulate the menstrual cycle; they play a vital role in energy levels, mood stability, and cognitive function—elements crucial for a good night’s sleep.

Declining levels of estrogen and progesterone often lead to increased anxiety and disruption of the sleep-wake cycle. These hormones are integral in fostering relaxation and easing stress, so their loss can herald significant sleep challenges.

Effective Strategies for Managing Insomnia During Menopause

Not all women will face severe insomnia, but for those who do, it’s essential to take actionable steps toward better sleep hygiene. Instead of solely addressing insomnia as a standalone issue, it’s vital to identify and remedy the root causes.

Here are several strategies that women can adopt to improve their sleep during this challenging phase:

1. Establish a Consistent Sleep Schedule: Maintaining regular sleep and wake times helps your body establish a natural rhythm. Aim to go to bed and rise at the same times daily, even on weekends.

2. Prepare for Sleep: Wind down as bedtime approaches by engaging in calming activities—like a warm bath or light reading. Reducing screen time before bed helps signal to your brain that it’s time to rest.

3. Create an Optimal Sleep Environment: Adjust your bedroom to ensure it’s conducive to sleep. Lower temperatures can alleviate night sweats, while a comfortable mattress can support restful sleep. Consider keeping a fan or cooling device nearby for added relief.

4. Limit Stimulants: Avoid alcohol and caffeine in the hours preceding sleep, as these substances can hinder melatonin production and disrupt your natural sleep cycle.

5. Prioritize Relaxation: If you awaken during the night, do not stress about being unable to sleep. Instead, engage in a calming activity like reading—just avoid bright lights and screens.

Non-Medical Remedies for Insomnia Related to Menopause

Natural remedies can also play a significant role in alleviating sleep issues linked to menopause. These approaches include:

– Melatonin Supplements: These can help regulate the sleep-wake cycle.

– Mindfulness Practices: Techniques such as meditation and deep breathing can significantly lower anxiety levels and promote relaxation.

– Therapies like Acupuncture: These alternative practices can help balance hormones and improve sleep quality.

In some cases, healthcare providers may prescribe a mild dose of hormone replacement therapy (HRT) to alleviate symptoms. However, it’s essential to weigh the potential side effects and risks associated with HRT.

Conclusion: Navigating the Challenges of Menopause and Sleep

If menopause has begun to interfere with your sleep, know that you are not alone. The relationship between menopause and sleep issues is well-established, and addressing these challenges is crucial for your overall health and quality of life. By understanding your symptoms, making lifestyle adjustments, and seeking appropriate remedies, you can find relief and improve your sleep experience during this transformative stage of life. Don’t hesitate to consult with your healthcare provider to explore the best approaches tailored to your unique needs.

Keto Insomnia: Must-Have Tips for Effortless Sleep Quality

08/02/202501/07/2019 by Ben Trapskin

Keto Insomnia – A Concise Guide

Not many people connect their diet to their quality of sleep, yet the nutrition we provide our bodies plays a crucial role in determining how well we rest. While various diets can help with weight loss or overall health, transitioning to a new eating plan often impacts sleep. The ketogenic diet, in particular, may trigger keto insomnia for some individuals.

Understanding Keto Insomnia

Keto insomnia refers to sleep disturbances that some people experience when starting a ketogenic diet. It’s essential to understand that our food choices significantly influence how well we rest. Certain foods can enhance sleep quality, while others, particularly those high in sugar, carbohydrates, or heavily processed, can disrupt it. Generally, large meals close to bedtime are also discouraged, as the body’s need to digest complex foods can interfere with the natural sleep cycle.

Sleep quality acts as a barometer for overall health; sufficient and uninterrupted sleep typically signals positive well-being. Conversely, poor sleep quality often reveals underlying health issues or nutritional deficiencies. Within the realm of diets, the keto diet stands out as one that may lead to insomnia for many individuals.

What Is the Ketogenic Diet?

The ketogenic diet has gained immense popularity in recent years, touted for its ability to facilitate weight loss and promote fat burning. This diet primarily involves drastically reducing carbohydrate intake while substantially increasing the consumption of healthy fats, proteins, and low-starch vegetables. The essence of the ketogenic diet is to switch the body’s energy source from carbohydrates to fats, which is a marked departure from conventional dietary practices.

The term “keto” originates from the small molecules called ketones generated in the liver when carbohydrates and proteins are minimal. In typical circumstances, carbohydrates convert into glucose—fuel for the body. However, when carbohydrate levels drop, the body taps into fat stores to produce ketones, effectively utilizing them as an alternative fuel source for both the body and the brain.

Many people find the keto diet appealing due to its rapid fat-burning capabilities and the potential to mitigate hunger while simultaneously boosting metabolism. However, the transition into ketosis can bring about several side effects, including one of the most common: insomnia.

What Is Ketosis?

Ketosis occurs when there is an overproduction of ketones in the body due to insufficient carbohydrate intake, pushing the metabolism to rely primarily on fat for energy. This phenomenon can also happen in individuals with diabetes, where fluctuating blood sugar levels contribute to similar effects.

When someone embarks on a ketogenic diet, the initial phase is often marked by various side effects, including diarrhea, fatigue, muscle cramps, decreased appetite, and notably, insomnia. While not everyone will experience sleep disturbances, keto insomnia has become one of the more frequently reported challenges associated with this diet.

The Connection Between Ketosis and Insomnia

The link between ketosis and insomnia can be traced back to the diminished carbohydrate intake. Carbohydrates are not only a primary energy source; they also contribute to the brain’s availability of L-tryptophan, an amino acid essential for producing serotonin, a hormone that fosters relaxation and well-being. As night falls, serotonin is converted into melatonin, the hormone responsible for inducing sleep.

In the early stages of a ketogenic diet, reduced carbohydrates lead to lower levels of L-tryptophan, which subsequently hinders serotonin and melatonin production. This hormonal imbalance can result in sleep difficulties. Moreover, an increase in metabolism and energy levels that the keto diet induces can paradoxically lead to insomnia, as heightened alertness makes it challenging to wind down.

How to Prevent Keto Insomnia

1. Stay Hydrated: Dehydration can exacerbate insomnia, so ensure that you drink plenty of water throughout the day.

2. Balance Your Nutrients: While the keto diet focuses on fat and protein, incorporating low-carb vegetables can help maintain some carbohydrate intake, which may help alleviate sleep issues.

3. Manage Your Eating Schedule: Try having your last meal a few hours before bedtime to allow your body to digest effectively.

4. Maintain a Consistent Sleep Routine: Establish regular sleeping and waking times to help signal your body when it should unwind.

5. Consider Supplements: If you’re struggling with the transition, some individuals find magnesium or melatonin supplements helpful in promoting better sleep.

6. Monitor Your Progress: If insomnia persists despite efforts to alleviate it, the keto diet may not be suitable for you. Consulting a healthcare professional can provide personalized insights.

In conclusion, while the ketogenic diet can be a powerful tool for weight loss and health improvements, it is essential to consider its potential side effects, particularly keto insomnia. Understanding the connection between diet and sleep can help individuals make informed choices about their nutrition and overall well-being. If you’re contemplating starting a ketogenic diet, pay attention to how it affects your sleep and consult a healthcare provider if you encounter persistent sleep issues.

Dream Water: Must-Have Sleep Aid for Effortless Rest

08/02/202501/07/2019 by Ben Trapskin

Sleep disorders affect countless individuals across the globe, cutting across all cultures and lifestyles. While occasional sleeplessness is common and typically harmless, chronic lack of sleep can lead to serious health issues, including weight fluctuations, hypertension, fatigue, and even increased risk of heart problems.

Some individuals may live for years without seeking help for their sleep difficulties, while others are eager to try any remedy that promises relief. However, it’s crucial to approach sleep disorders thoughtfully—avoid leaving them undiagnosed and choosing remedies at random. Ideally, individuals should explore natural solutions first, as these often come with fewer side effects compared to prescription medications. Unfortunately, many choose over-the-counter sleeping pills, which can pose their own risks.

If you’re on the lookout for a natural sleep remedy with minimal side effects, consider trying Dream Water, a sleep aid drink designed to promote relaxation and restful slumber. Launched in 2004 and endorsed by celebrities such as Demi Moore, Katy Perry, and Paris Hilton, Dream Water offers a unique approach to sleep support.

What Causes Sleep Disorders?

In today’s fast-paced society, lifestyle factors are at the forefront of sleep problems. Irregular bedtimes, unpredictable meal schedules, stressful workloads, and excessive screen time contribute significantly to sleep disorders. These issues often combine with other health concerns like obesity and diabetes, creating a cycle that’s hard to break.

Environmental factors also play a significant role. Individuals living in noisy areas, particularly those with traffic and late-night disturbances, are more likely to experience sleep interruptions. Comfort levels regarding bedding, room temperature, and overall ambiance can either aid or impede sleep quality.

Medical conditions, including insomnia and sleep apnea, can lead to chronic sleep issues if left untreated. Prior to implementing any new sleep remedies, it’s advisable to consult a healthcare professional, especially if you have underlying health issues.

Understanding Dream Water

Dream Water ingeniously combines the simplicity of water with three natural ingredients designed to enhance relaxation and promote sleep. This innovative drink is not only easy to consume—even on the go—but also ideal for those seeking alternatives to traditional sleep aids, such as herbal teas or warm milk.

It’s essential to note that Dream Water has been formulated with three key ingredients that support its sleep-inducing effects:

1. Gamma-Aminobutyric Acid (GABA)

This naturally occurring amino acid plays a critical role in relaxing the central nervous system by inhibiting nerve transmission. This can help alleviate anxiety and promote a sense of calm.

2. Melatonin

Often dubbed the “sleep hormone,” melatonin helps regulate the body’s sleep-wake cycle. Its role in supporting natural sleep patterns is crucial for those struggling with irregular sleep schedules.

3. 5-Hydroxytryptophan (5-HTP)

This compound is a precursor to serotonin and melatonin. By promoting relaxation and stimulating melatonin production, 5-HTP can further aid in the quest for better sleep.

For best results, users are encouraged to try Dream Water for a minimum of two weeks, taking advantage of the money-back guarantee. Individual experiences and biological responses vary, so it’s essential to allow time for the drink’s ingredients to take effect.

Pricing and Availability of Dream Water

Dream Water is conveniently packaged like bottled water, making it easily accessible and portable. Priced at $39 for a pack of 12, it also includes free standard shipping, which adds to its appeal for those seeking cost-effective solutions for better sleep.

User Experience with Dream Water

Feedback from users highlights a significant advantage of Dream Water: most report waking up refreshed and alert, without the grogginess often associated with other sleep aids. Many have expressed that Dream Water not only facilitates better sleep but also enhances morning wakefulness, providing a smoother transition into the day.

Conclusion

Dream Water represents a creative solution in the realm of sleep aids, seamlessly integrating natural ingredients into a familiar format—water. For those who struggle with conventional remedies like herbal teas or worry about the side effects of prescription medications, Dream Water could be the answer.

While many users have reported positive experiences, it is important to remember that not every remedy works for everyone. If you have existing sleep disorders, consulting with a healthcare provider before trying any sleep aid is a wise step to ensure your safety and well-being. Dream Water may just be the natural remedy you’ve been looking for—a fresh approach to achieving restful nights and revitalized mornings.

Deja Vu: Stunning Insights into Its Mysterious Link to Dreams

08/02/202501/07/2019 by Ben Trapskin

Deja vu and dreaming Is there a connection

Sleep remains a mystery to even to the scientific community. We have been able to build spaceships and send a man to the moon, but when it comes to sleep, much of it is still a mystery. Why? Because sleep is a state of unconsciousness and we don’t yet have the ability to wake up and recount what happened while we were sleeping. Science has been able to find out a lot of things about the mechanism behind sleep over the years, but there is a lot more that needs to be understood about this nightly phenomenon. The need for sleep has also been quite a mystery. Why exactly do we need sleep? Today it is believed that we need sleep because the brain needs to recharge and store energy for the next day. But sleep came about not because of rest but because of safety. The ancient man needed to be safe from wild animals after the sun went down. With nothing else to do, they chose to go to their caves and sleep, even if they did not feel tired. A few centuries ago, when electricity had not been invented, sleep was chosen because it helped save oil and gas. Besides, there was nothing else to do after the sun went down. The duration of sleep has also changed over the years. Man did not always need 8 hours of sleep. The early man slept for as long as 12 hours with a break in between. Today, science has found that man needs 7 to 8 hours of sleep because that’s the time to brain takes to recharge for the next day completely. However, some people need more or less than that amount to function normally. Although science has been successful in interpreting much of the sleep mechanism, there is one aspect that still needs a lot more research: dreaming. And if you have ever experienced Deja Vu – the feeling of familiarity with something that’s not supposed to be familiar – it may have something to do with your dreams.

Why Do We Dream?

Everyone dreams, including babies and animals (if your dog howls in his sleep, he’s probably dreaming of confronting other members of his species). But even though sleep is such a common phenomenon, no one fully understands the reason behind them. The father of psychoanalysis, Sigmund Freud, had written a famous book interpreting dreams, but there’s still so much that needs to be answered. Some believe that dreams express hidden feelings and desires, while others believe that dreams can also predict the future. But despite the several advancements made by science, when it comes to decoding the mechanism of dreams , it is still a long way off. Dreams occur in the final stage of sleep, also called the REM stage. In this stage, the brain slowly begins to become active, but the body is still inactive. This is unlike what happens in previous stages when the brain is inactive, and the body works to heal and recharge. The REM stage sleep is important for cognitive functioning and memory forming. In this stage, the brain consolidates thoughts and memories, boosts productivity and concentration, and becomes alert. When REM sleep isn’t sufficient, cognitive functioning can be affected. Dreams occur in the REM stage and not in other stages. That’s because the brain becomes active in this stage, right before waking up. Besides that, the heartbeats rise, and the body temperature also starts to become normal. It is believed by scientists that a conscious part of the sleeping brain is responsible for dreams. This conscious part of the brain has cognitive, sensory and emotional occurrences, leading to dreams. Dreams are usually life-like, complete with people objects themes voices and color. These things can often have a close resemblance to waking life. But dreams can also be about unfamiliar things. Some dreams can seem real because they are very vivid. Such dreams are usually remembered for a long time. Nightmares are also dreams, but only frightening or traumatic.

Deja Vu and Dreaming

We have all had the feeling of Deja Vu at some point. Deja Vu (French for “already seen”) is a sense of familiarity about something unfamiliar. For instance, you go to a place for the first time but feel like you have already been there before because it feels familiar. Why does that happen? Even science doesn’t have the answer to that. However, there is a possibility that the sense of Deja Vu has something to do with dreaming. A dream plays out just like real life, full of people and objects, colors, sounds, and voices. Sometimes dreams are about things, places or people we are unfamiliar with. But dreams can also be about things and events we are familiar with. When we dream of familiar people, places or events, they are actually bits and pieces of memories that are stored in our subconscious. Deja Vu is different from a vision. A vision is when something seems familiar because you remember having seen or experienced it before. But in Deja Vu, you have no idea why something seems familiar because you don’t remember seeing or experiencing it before. The dreams that we don’t remember might be the ones that appear as Deja Vu. However, there hasn’t yet been any fundamental proof to establish why we experience Deja Vu.

Is Deja Vu Precognitive?

Deja Vu is often assumed to be precognitive, in that they may be capable of predicting the future. However, there is no evidence to prove that dreams or feelings of Deja Vu are precognitive. If anything, then it’s purely coincidence. But dreams are called precognitive if you experience the same thing later in real life, even though you may not recall it. There is no evidence yet to prove that dreams can predict significant future events, but when it comes to déjà Vu, it could be something that our dreams tell us from beforehand.

New Theories About DejaVu

There are several new theories about DejaVu that have emerged in recent years:

Dual processing theory: According to this theory, deja vu occurs when there is a momentary delay between the processing of information in the two hemispheres of the brain. This delay causes a feeling of familiarity, as though the information has been experienced before.
Memory processing theory: This theory suggests that deja vu occurs when the brain has difficulty distinguishing between past and present experiences, leading to a feeling of familiarity.
Hologram theory: Some researchers have proposed that deja vu is a result of the brain processing information in a way that creates a hologram-like image, which can create a sense of familiarity.
Neurological disorder theory: Some studies have suggested that people with certain neurological disorders, such as epilepsy, are more likely to experience deja vu. This has led some researchers to speculate that deja vu may be related to abnormal brain activity in these individuals.
Multiverse theory: This theory suggests that deja vu may be a result of experiencing parallel universes, where a similar event has occurred in another universe, leading to a feeling of familiarity in the current universe.

It is important to note that while these theories are intriguing, they are still being researched and are not yet widely accepted in the scientific community. Deja vu remains a mysterious and fascinating phenomenon that continues to be studied and explored.

Deja vu in Popular Culture

Déjà vu is a phenomenon that has captured the imagination of many people and has been featured in various forms of popular culture, including movies, TV shows, and music. Here are a few examples:

The Matrix (1999): In this science fiction movie, the protagonist, Neo, experiences a feeling of déjà vu when he sees a black cat walk by twice in the same way. This leads him to realize that he is living in a simulated reality.
The X-Files (TV series, 1993-2002): In this popular TV show, the main characters encounter many strange and paranormal phenomena, including episodes that explore the concept of déjà vu. For example, in the episode “Monday,” a character experiences a time loop that repeats itself over and over, creating a feeling of déjà vu.
Inception (2010): In this movie, the characters use a device to enter the dreams of others and manipulate their subconscious. One of the characters describes the feeling of déjà vu as a sign that the dreamer is starting to become aware of the manipulation.
Lost (TV series, 2004-2010): This popular TV show features many mysterious and unexplained phenomena, including episodes that explore the concept of déjà vu. For example, in the episode “Flashes Before Your Eyes,” the main character, Desmond, experiences vivid flashbacks that seem to be a form of déjà vu.
Beyoncé – Deja Vu (2006): This popular song by Beyoncé uses the concept of déjà vu as a metaphor for a strong sense of attraction and familiarity between two people.

What is Jamais Vu?

Jamais vu is a phenomenon that is characterized by a feeling of unfamiliarity or unfamiliarity with a familiar situation, person, or place. In other words, it is the opposite of déjà vu. Instead of feeling like you have experienced something before, you feel like you are encountering something completely new, even though it is something you should be familiar with. Jamais vu is often described as a feeling of disorientation, confusion, or detachment. For example, a person may suddenly find themselves feeling like their own home is unfamiliar to them, or they may not recognize a close friend or family member. Jamais vu is not as well studied as deja vu, but it is thought to be related to disruptions in the brain’s processing of information. Some research suggests that it may be associated with certain neurological conditions or medications that affect the brain. While it is not clear what causes jamais vu, it is generally considered to be a relatively rare experience. It can be unsettling or distressing for those who experience it, but it is usually a temporary and harmless phenomenon.

Other Forms of DejaVu

Presque Vu

Presque vu is a phenomenon that refers to the feeling of being on the verge of remembering or discovering something, but not quite being able to do so. It can also be described as the feeling of almost achieving an insight or a solution to a problem, but not quite being able to grasp it. The term “presque vu” comes from the French language and translates to “almost seen.” It is similar to the feeling of tip-of-the-tongue phenomenon, where you are unable to recall a word or a name that you know you know. Presque vu is a common experience that most people have had at some point in their lives. It can be frustrating and can lead to a sense of mental block or difficulty in problem-solving. However, it is generally considered to be a normal variation in cognitive function and is not a cause for concern. Research suggests that presque vu may be related to the brain’s process of retrieving memories. When we try to remember something, the brain goes through a series of steps, including encoding, storage, and retrieval. Presque vu may occur when the brain is able to partially retrieve a memory but is not able to fully access it.

L’esprit de l’escalier

L’esprit de l’escalier is a French term that translates to “staircase wit.” It refers to the phenomenon of thinking of a clever or witty remark or comeback too late, after the opportunity to use it has passed. The term comes from the idea of someone leaving a social gathering or a conversation and, on the way down the stairs, suddenly coming up with the perfect response to something that was said earlier. This experience is also sometimes called “afterwit” or “afterthought.” It is a common phenomenon that most people have experienced at some point in their lives. It can be frustrating or embarrassing to think of the perfect response too late, especially if the conversation or situation was important or high-stakes. Research suggests that l’esprit de l’escalier may be related to the brain’s process of forming and retrieving memories. When we are in a conversation or social situation, the brain is constantly processing and storing information, including words, gestures, and facial expressions. L’esprit de l’escalier may occur when the brain is not able to retrieve a memory quickly enough to use it in the moment, but is able to retrieve it later, after the conversation has ended.

Tip of the Tongue

Tip of the tongue (TOT) is a phenomenon that refers to the feeling of being unable to recall a specific word or name that you know you know. It is a common experience that most people have had at some point in their lives. During a TOT experience, you may feel like the word is just out of reach or on the tip of your tongue, but you are unable to recall it. You may be able to remember some details about the word, such as the first letter or the number of syllables, but not the word itself. Research suggests that TOT experiences may be related to the brain’s process of retrieving words from memory. When we try to remember a word, the brain goes through a series of steps, including searching through the memory network and accessing the word’s phonological representation. A TOT experience may occur when the brain is not able to access the full phonological representation of a word, but is able to access some partial information about it. While TOT experiences can be frustrating, they are generally considered to be a normal variation in cognitive function and are not a cause for concern. Strategies for overcoming TOT experiences include taking a break from trying to remember the word, engaging in a distracting task, or using cues or hints to help trigger the memory.

Presque Entendu

Presque entendu is a French term that translates to “almost heard.” It is a phenomenon that refers to the feeling of almost hearing a sound or a piece of music, but not quite. It can also be described as the feeling of almost remembering a tune or melody, but not quite being able to recall it. Presque entendu is a common experience that most people have had at some point in their lives. It can be frustrating or distracting to feel like you are almost hearing something but not quite being able to hear it fully. Research suggests that presque entendu may be related to the brain’s process of retrieving memories. When we try to remember a sound or a piece of music, the brain goes through a series of steps, including searching through the memory network and accessing the auditory representation of the sound. Presque entendu may occur when the brain is able to partially retrieve the auditory representation, but is not able to fully access it. While presque entendu experiences can be frustrating, they are generally considered to be a normal variation in cognitive function and are not a cause for concern. Strategies for overcoming presque entendu experiences include taking a break from trying to remember the sound or music, engaging in a distracting task, or using cues or hints to help trigger the memory.

Capgras delusion

Capgras delusion is a rare psychiatric disorder in which a person holds the belief that a close family member, friend, or pet has been replaced by an imposter or a double. The person experiencing Capgras delusion may believe that the imposter is identical in appearance to the real person or animal, but is somehow “off” or different in some way. Capgras delusion is named after Joseph Capgras, a French psychiatrist who first described the condition in 1923. It is thought to be related to a disruption in the brain’s ability to process information about familiar faces and objects, leading to a sense of confusion or detachment. Capgras delusion is typically associated with underlying psychiatric or neurological conditions, such as schizophrenia, dementia, or traumatic brain injury. It is usually treated with a combination of medications and psychotherapy, although treatment can be challenging and outcomes can vary. While Capgras delusion is a rare condition, it can be distressing and disruptive for those who experience it, as well as for their loved ones.

Circadian Clock: The Must-Have Guide for Better Sleep

08/02/202501/02/2019 by Ben Trapskin

Sleep and wakefulness have distinct patterns. If you sleep during the day for no apparent reason, you will be called lazy. Why? Because humans are supposed to remain awake and active during the day and sleep only at night. Likewise, if you are awake during the night for no reason when everyone else is asleep, your intentions will be questioned. This is because humans are supposed to sleep at night. Sleeping and waking have set times in the day. Straying from this pattern aka circadian clock is not considered common.

Now, consider your cat. When you go to bed at night, your cat continues to roam around the house, playing about or looking for prey. You do not find it unusual at all. In fact, you do not find it unusual when your cat sleeps all day and becomes active only in the night. Why? Because cats are nocturnal animals, and it’s normal if they are roaming around at night and sleeping away all day.

These distinct sleep and wake patterns are called circadian rhythms. Besides humans and animals, circadian clocks are also witnessed in plants, which release oxygen during the day but carbon dioxide during the night. The circadian clock is almost always in 24-hour rhythms and is present in every living organism.

What Is the Circadian Clock?

The word circadian is derived from the Latin term circa, which means “approximately,” and diēm, which means “day.” In humans and many other animals, this circadian rhythm is diurnal; this means that they feel active and energized during the day and feel sleepy after dark. Similarly, creatures like owls and bats are nocturnal; they sleep during the day and go out during the night.

The mechanism that controls these patterns is the biological clock. This is a 24-hour cycle influencing physical mental and behavioral changes in almost all organisms, from humans to microbes. It is the circadian rhythm that is responsible for determining sleep patterns, contributing to jet lag and is also behind morning grogginess during daylight savings. The National Institutes of Health has carried out a number of studies that show that the circadian rhythm also influences hunger, hormone production, body temperature, and cell regeneration. Conditions like obesity depression and seasonal affective disorder are also influenced by the circadian rhythm.

The circadian rhythm is responsible for so many things but what is responsible for the biological clock? The hypothalamus is what is responsible for controlling our biological clock. This clock is not made up of mechanical parts but groups of molecules that interact with one another in cells throughout the body. These molecules are governed by a master clock, situated in the hypothalamus. The group of nerves that control the biological clock from within the hypothalamus is called the suprachiasmatic nucleus (SCN).

Factors Affecting Circadian Rhythm

The biological clock or circadian rhythm is affected by a number of factors, both internal and external. The internal factors that affect the biological clock are the genetic makeup of the person and the proteins produced by the body. In a research by the University of California, a protein was found to be crucial in controlling the circadian clock in humans, mice, fruit flies, fungi and various other organisms. The other protein balancing it is in charge of sensing energy use in cells. Any disruption in the equilibrium of these two proteins can not only lead to insufficient sleep but also increase hunger. In the long term, this imbalance in the equilibrium can cause obesity.

The circadian rhythm is also influenced by environmental factors, such as light and dark. The SCN is situated right above the optic nerves, and they send information from the eyes to the brain. This means the location of the SCN is ideal for receiving information about incoming light. When the SCN senses less amount of incoming light, it asks the brain to produce more melatonin. This is the reason why we feel sleepy on cloudy and rainy days when the sun isn’t bright or during winter when the days are shorter and evening comes fast. This is the way that the SCN controls the sleep-wake cycles.

Circadian rhythm is best experienced during jet lag. When you travel from one time zone to another, adjusting your biological clock is not as easy as changing the time on your wristwatch. Jet lag usually involves “losing” or “gaining” time, and this disruption can make the body feel disoriented, particularly when the timings of light and day are out of sync. Even though the body eventually adjusts the circadian clock to the new environment, taking a return trip disrupts it again, and requires another reset.

When to Seek Help for Circadian Rhythm?

Occasional ups and downs in the circadian rhythm are normal and shouldn’t be a cause for concern. However, if you regularly experience disruptions in your circadian rhythm in the form of one or more of these problems, you should seek help:

Delayed sleep-wake cycle: If you fall asleep two or more hours after going to bed and wake up two or more hours after the usual waking time, you suffer from the delayed sleep-wake cycle. Although this is mostly seen in teenagers, it can affect anybody.

Advanced sleep-wake cycle: This is the opposite of the delayed sleep-wake cycle. In this condition, you fall asleep several hours before the normal bedtime and wake up several hours before the regular wake time.

Irregular sleep-wake pattern: If you have no fixed time for falling asleep or waking up, you suffer from an irregular sleep-wake pattern. People with this condition can sleep on and off at a stretch or in a series of hours. This usually indicates a severely disorganized circadian pattern.

Insomnia: If you’re regularly unable to fall asleep and spend most of your time awake in bed, you suffer from insomnia. Chronic insomnia can lead to sleep deprivation, resulting in various health problems.

Circadian rhythm is the mechanism behind our sleep-wake cycles. Sticking to a proper bedtime routine and maintaining sleep hygiene is the key to a proper biological clock.

Sleep Habit Evolution: Stunning Changes Through History

08/02/202501/02/2019 by Ben Trapskin

The Evolution of Sleep: How Sleep Has Changed Through History

Sleep is as essential to human survival as breathing. Yet, despite its ubiquity, it is a fundamental aspect of our lives that we often take for granted. Every living being, including humans, has specific sleep needs embedded in their biological rhythms. This fundamental requirement has persisted through time, but our sleep habits have evolved greatly over the centuries.

The Constant Need for Sleep Amid Changing Practices

From the dawn of human history, the necessity of rest has been a constant. Ancient humans, much like modern ones, required adequate sleep to thrive, but their sleep habits and patterns were vastly different. Charles Darwin suggested that sleep serves a vital purpose for all living organisms, primarily as a means to conserve energy and recuperate after a day of activity. Despite this universal need, many people view sleep as an inconvenience—an opportunity lost to accomplish tasks. In nature, taking a break to sleep exposes creatures to predators, yet it’s a behavior that even wild animals engage in.

Changes in Sleep Patterns Over the Years

Gone are the days of early bedtimes as dictated by the setting sun. Historically, people often retired to bed around sunset, especially during the 16th and 17th centuries when candles were the primary source of light. Without electricity, there was little else to do after dark, and sleep became an energy-saving solution. This dynamic shifted radically with the advent of electric light. Suddenly, people could engage in various activities late into the night, pushing their sleep habits later and altering dinner times accordingly.

The Evolution of Beds and Sleeping Arrangements

Over the centuries, the way we sleep has evolved dramatically. From the crude sleeping arrangements of early humans to the ornate beds of the Egyptians and Romans, sleeping conditions have transformed alongside cultural advancements. Early humans likely slept on beds of grass, curled up in fetal positions, while ancient civilizations gradually built homes featuring designated sleeping areas. Egyptians revered sleep, equating it to death, whereas the Romans opted for compact bedrooms and simple beds.

During the Middle Ages, families shared a single large bed for warmth. Decorative bed frames began to emerge, especially in China, marking a shift toward more sophisticated sleeping accommodations. The Industrial Revolution heralded further transformation; as electric light became commonplace, people began to embrace later sleep schedules and dedicated sleeping spaces.

19th and 20th Century Innovations

The introduction of metal bed springs in the 19th century marked another significant milestone. By the late 1800s, innovations such as waterbeds and Murphy beds entered the market. As memory foam gained affordability towards the end of the 20th century, it revolutionized how we think about and engage in sleep.

21st Century: An Industry of Sleep

Today, sleep has become a multi-billion-dollar industry, offering an array of products and technologies designed to enhance the sleep habit. Despite these advancements, technology often plays a dual role, with devices like smartphones and laptops being significant contributors to sleep deprivation.

Sleep Habits: Then vs. Now

The comparison of sleep practices from centuries past to the present reveals striking contrasts. In early civilizations, individuals crafted custom beds suited to personal preferences. Today, beds adhere to standard sizes with customized mattresses. During earlier times, people practiced biphasic sleep, resting in two segments with a break in between, often engaging in social activities during that downtime. However, modern life has largely shifted toward monophasic sleep, where individuals aim for long, uninterrupted periods of rest.

The Importance of Sleep

While we often see sleep as a time of inactivity, it’s vital for rejuvenation and development. During sleep, our bodies undergo essential processes that prepare us for the coming day. Adequate slumber is crucial for:

– Learning and Memory: Sleep helps consolidate new information and improves cognitive function.
– Mood Regulation: A good night’s sleep can substantially elevate one’s emotional well-being.
– Appetite Control: Lack of sleep is linked to increased cravings and unhealthy eating.
– Immune Function: Sleep is integral in maintaining overall health and fighting off illness.
– Heart Health: Quality sleep contributes to cardiovascular wellness.
– Stress Management: Proper rest helps mitigate stress levels.

The Benefits of Napping

Contrary to the notion that sleep is merely a luxury, naps can offer substantial benefits. Short naps boost alertness and performance, and some cultures have embraced this practice as a daily norm. Napping has recently gained traction in workplaces, with employers recognizing its advantages for productivity.

When napping, setting an alarm to ensure you wake up after completing a sleep cycle is essential. Finding a quiet, dark space enhances the restorative effects of a nap, ensuring you wake up refreshed and ready to tackle the day.

Conclusion

The journey of sleep through history illustrates the profound changes in our sleep habits driven by cultural, technological, and environmental factors. While our understanding of sleep continues to evolve, the intrinsic need for rest remains unchanged. Prioritizing quality sleep is crucial for thriving in today’s fast-paced world, making awareness of our sleep habits more important than ever. Embrace the past to improve your future rest, ensuring sleep is an integral part of a healthy lifestyle.

Stunning Tips to Stop Snoring Effortlessly Tonight

08/02/202510/16/2018 by Ben Trapskin

Throughout the US about 70 million people suffer from unsound sleep. They don’t necessarily have to suffer from a sleep disorder; poor quality sleep or not getting the necessary hours of rest often has the same effects as a sleep disorder. Blame it on hectic work schedules or an unhealthy lifestyle, but poor sleep quality has been on the rise for the last many years. Some people suffer from chronic insomnia, some have fragmented sleep, while some people stay up because of ambient factors. Yes, believe it or not, but external factors are often responsible for causing unsound sleep. From noisy neighbors to the sound of traffic, to snoring (leading to the question how to stop snoring), various environmental factors are responsible for contributing to disturbed sleep. Sometimes the source of distraction maybe right next to us. We are talking about snoring. At the same time, snoring is both a disorder and a distraction. However, snoring is also more normal than any other sleep issue. In fact, it isn’t considered an issue at all, not until it starts to disturb the people around the snorer. Snoring is a problem that only the people around the snorer are aware of. Once the person is asleep, they do not know if they snore. In some cases, they may refuse to believe that they snore when told by others. It is often embarrassing, and not many like to admit that their snoring keeps others awake at night. Every person snores at some point. They may snore softly when in a deep sleep or when they have a cold. But it isn’t something regular or permanent. Such snoring is also quite tolerable to others around the sleeper. The problem arises when the snoring is loud enough to not only keep the people in the room awake but also disturb the others in the house even through closed doors. This is when snoring is considered a sleep disorder and needs treatment.

What Is Snoring?

Simply put snoring is the result of a blocked air passageway. It generally happens when there is an obstruction to breathing. When a person sleeps the muscles in the body relax. The problem is, in snorers, the throat muscles also relax and block the air passage. This creates obstructed air movement and does not let the person breathe freely. As a result, the strained breathing creates a noise. It is easy to simply brush aside snoring and not consider it a problem at all. But the fact is the sound of snoring can sometimes exceed 100 decibels, which is louder than the sound of a road drill. Even if the person remains unaware of the fact that he or she snores, the loud noise can cause sleep disturbances to others around him forcing them to seek remedies to stop snoring. The loudness of snoring can lead to chronic insomnia and for sleep quality in others sharing the room with the snorer. Snoring is not a problem when it is transient or because of a condition like a cold. It is also more common among men and those above middle age. Habitual snoring affects around 90 million people in the US alone. Children can also sometimes be habitual snorers, but the generally outgrow it as they get older.

What are the Most Common Causes of Snoring?

As already discussed, the primary cause of snoring is obstruction of the air passage. But the obstruction can stem from various causes. Snoring is more an annoyance than anything else. It is not readily seen as a sleep disorder or a health problem. Snoring can often remain undiagnosed, and even though it may not be dangerous for the person, it can lead to various other problems.

Most Common Causes of Snoring

Excess Weight: Overweight or obese people are more at risk for snoring. In fact, more than half of the total number of people who snore are overweight or obese. Any person with a body mass index of 29.9 or above is considered overweight, while a body mass index of 40 and above is considered obese. BMI is not always the sole yardstick for measuring excess weight. Men with a neck circumference of 17 inches or higher are also at risk for snoring. This is because overweight people have thick palates that narrow down the airway and obstruct breathing. This is not really a disorder but more of a lifestyle problem, affecting a vast number of people in the US. Alcohol: Many people are fond of consuming an alcoholic drink after dinner or before bed because they find it relaxing. Indeed, alcohol does have a relaxing effect on the body. Alcohol is known to relax all the muscles of the body including the throat muscles. When throat muscles relax, they block the airway and obstruct breathing. That is the reason why any person with sleep disorders or respiratory troubles should avoid alcohol at least two hours before bedtime. Nasal Problems: Respiratory or nasal problems can often be the reason behind loud snoring. Chronic nasal congestion and deviated nasal septum are one of the biggest physiological reasons behind snoring. Nasal congestion can have a variety of causes including allergies, common cold, sinusitis, environmental irritants, and nasal polyps. The septum is the wall between the nostrils. When it is crooked, it leads to a condition called deviated nasal septum. This causes airway obstruction and prevents normal breathing, leading to snoring. All types of nasal congestion require a medical diagnosis. Sleep Deprivation: Snoring and sleep deprivation are connected in two ways: sleep-deprived people tend to snore more, and those who snore are also usually sleep deprived. When sleep deprived people finally get to rest, they are more likely to snore than others. Sleep Position: The position in which a person sleeps is also a possible reason for snoring. Those who sleep on their back are more likely to snore than those who sleep on the sides or on the stomach. This is because when a person sleeps on the back, the air passage is narrowed down due to the relaxed throat muscles. Those who sleep on their backs and snore loudly may try changing the sleep position to see if there is any improvement.

What Habitual Snoring Can Lead To?

Snoring may not always be the problem itself. Throat muscles relax in every person when they sleep, but when it begins to obstruct the breathing, it becomes a problem. When snoring goes undiagnosed, it can lead to other issues. Some of them are: Obstructive Sleep Apnea: In several cases, snoring is a sign of a more serious disorder called obstructive sleep apnea. Sleep apnea is of a number of types, but the most common is obstructive sleep apnea, in which the air passage is blocked by the relaxing throat muscles. This not only causes snoring but also makes the breathing stop and start abruptly throughout the night. As a result, the person fails to get proper rest, wakes up with a dry mouth and throat and feels tired throughout the day. Snoring is usually the first sign of obstructive sleep apnea. Sleep Deprivation: When a person snores it means the breathing is obstructed. And when the breathing is obstructed sleep is hampered. When a person fails to breathe normally, it wakes them up several times at night, leading to chronic sleep deprivation in the long run. Inability to Concentrate: Snoring causes sleep deprivation and excessive daytime sleepiness. As a result, concentration and productivity suffer and the risk of accidents at work and on the road also increases. Health Problems: Failing to get 7 to 8 hours of sleep every night can lead to various health problems including heart disease and the risk of strokes in heart attacks. Insufficient sleep has also been linked to hormonal imbalances and an increase in appetite and weight gain. Sleep Divorce: Relationships are often affected when one of the partners snores. In fact, it isn’t surprising to find couples who have broken up or divorced because one of them was a loud snorer. Although underestimated, snoring is a big enough reason behind the degrading of relationships.

7 Effective Remedies to Stop Snoring

Although snoring can lead to various problems, it isn’t the end of the world. Snoring can often be managed with a few easy remedies. Some of them are:

Changing Sleep Position

Since back sleepers are more likely to snore, the first remedy to try is changing the sleep position. If you are a back sleeper, try sleeping on your side for a change. If that seems difficult in the beginning use a body pillow for help. When you sleep on your side, your throat muscles do not relax into the air passage and do not obstruct the breathing. Many back sleepers who snore have reported a marked improvement when sleeping on the side.

Losing Weight

Most snorers are overweight, and in that case, losing weight is the only option. Although not too easy, maintaining the ideal body weight is one of the most effective ways to stop snoring. Following a proper diet and exercise is the best place to begin. A healthy BMI is between 21 and 25. Anything lower is underweight, and anything higher is overweight. Besides fat-burning exercises, strength training is also helpful in shedding fat, building muscles, and boosting metabolism.

Avoiding Alcohol and Sedatives

Alcohol and sedatives work the same way. They relax the muscles of the body, including that of the throat. When a person consumes alcohol or sedatives before bedtime, they are more likely to snore because the throat muscles relax further under the influence of the sedatives. Habitual snorers who consume alcohol or sedatives before going to bed should avoid them. This can bring about a significant improvement in snoring.

Practicing Better Sleep Hygiene

Snoring can often be a result of sleep deprivation and a lack of sleep hygiene. Maintaining a proper bedtime routine can alleviate most of the problems. Having a fixed sleep schedule, avoiding coffee and nicotine, and taking short naps are some of the ways to bring about quality sleep and reduce snoring.

Changing Pillows

Mattresses, pillows, and sheets house millions of dust mites and allergens. No matter how many times you wash them, they keep trapping dust and allergens. When a habitual snorer sleeps on such pillows and sheets, it causes allergies and adds to respiratory distress, making snoring worse. That is why pillows and sheets should be regularly changed and kept clean all the time. Also, make sure that the pillows keep your head and neck properly supported. If possible, stack two or three pillows to keep your head elevated while you sleep.

Hot Shower

Warmth helps clear blockages in the airway, removes congestion, and ease respiratory distress. Besides, a warm bath or shower will also help you sleep deeper. This could help lessen snoring that starts in the nose. You could also keep a bottle of saltwater rinse in the shower for rinsing your nose out with to open up the nasal passages. Besides taking a hot bath or shower, you may also consider buying a neti pot to clear the nasal passages with a saltwater solution.

Staying Hydrated

When the body is dehydrated, it produces thicker fluids. When your nasal secretions become thick, it blocks the airway and causes snoring. Dehydration can be one of the biggest reasons behind snoring sometimes. There are snoring sprays that prevent the nasal passages from sticking together. Drinking enough water during the day often reduces snoring in dehydrated people. However, drinking too much water before bedtime isn’t recommended because it will only make you get up for the bathroom.

In Conclusion

The causes and treatment for snoring aren’t easy to determine without a medical diagnosis. There are anti-snoring devices such as Tongue Stabilizing Devices (or TSDs) and mandibular advancement devices that open up the airway, to prevent obstruction. These mouthpieces should always be used under the supervision of a doctor because only a healthcare practitioner will be able to determine the reason behind the snoring and suggest the right treatment options. In the meanwhile, home remedies and sleep hygiene can be tried to alleviate the distress for the snorer and others around. Snoring though may seem innocuous can be an indicator of a serious underlying health condition. It may even be affecting you in ways that might not be apparent – like affecting your sleep quality, diminishing your capabilities to concentrate on work, or even affecting your relationship with your partner. We have also created an infographic on this subject, feel free to share it with your friends and on your social networks. Happy sleeping!

Our Favorite New Anti-Snoring Devices

Smart Nora: Features: Contact-free snoring solution, customizable sensitivity, smart technology Unique aspect: A silent, non-invasive device that uses a gentle motion to adjust the user’s pillow in response to snoring Price: Approximately \$329
SleepConnection: Features: Wrist-worn device, detects snoring and sends gentle electrical pulses to change sleeping position Unique aspect: Portable and convenient, promotes side sleeping to reduce snoring Price: Approximately $59.99
Good Morning Snore Solution (GMSS): Features: Tongue stabilization device, medically tested, made of soft and comfortable BPA-free material Unique aspect: Uses tongue displacement technology to maintain open airways and reduce snoring Price: Approximately $69.95
ZQuiet: Features: Mandibular advancement device, FDA-cleared, made of soft, flexible material for comfort Unique aspect: Designed to slightly advance the lower jaw to open airways and alleviate snoring Price: Approximately $79.95
AirSnore: Features: Custom-fitted mouthpiece, mandibular advancement device, can be used with optional AirSnore drops for nasal congestion relief Unique aspect: Combines an easy-to-fit mouthpiece with natural essential oils to create a comprehensive snoring solution Price: Approximately \$49.95 (mouthpiece), \$89.95 (mouthpiece and drops)

Keep in mind that new devices may have been released since my knowledge cutoff date, so it’s a good idea to research the latest products and consult with a healthcare professional before making a decision.

Surgery for Snoring

Several surgical options are available for treating snoring. These procedures are typically considered when conservative methods, such as lifestyle changes or anti-snoring devices, have failed to provide relief. The type of surgery recommended usually depends on the specific cause of the snoring. Some common surgical procedures include:

Uvulopalatopharyngoplasty (UPPP): This procedure involves removing excess tissue from the soft palate and pharynx, which can reduce airway obstruction and alleviate snoring. The uvula may also be removed or shortened during this procedure.
Palatal implants (Pillar Procedure): This minimally invasive procedure involves inserting small polyester rods into the soft palate. The implants stiffen the soft palate, reducing vibrations that cause snoring.
Laser-assisted uvulopalatoplasty (LAUP): This procedure uses a laser to remove or reshape the uvula and a portion of the soft palate. The goal is to reduce airway obstruction and decrease snoring.
Radiofrequency ablation (RFA) or Somnoplasty: This procedure uses radiofrequency energy to shrink and tighten the soft palate tissue. The process helps reduce airway obstruction and alleviate snoring.
Genioglossus advancement (GA): This surgical procedure involves repositioning a portion of the lower jaw forward. This helps to pull the tongue forward, opening up the airway and reducing snoring.
Septoplasty: This procedure is performed to correct a deviated septum, which can contribute to snoring. By straightening the nasal septum, airflow through the nasal passages is improved, potentially reducing snoring.
Turbinate reduction: This procedure aims to reduce the size of the nasal turbinates, which are structures inside the nose that can become enlarged and obstruct airflow. Reducing the size of the turbinates can improve nasal breathing and potentially reduce snoring.

It is essential to consult with a healthcare professional, such as an otolaryngologist (ear, nose, and throat specialist), to determine the best course of action based on the specific cause of your snoring. Surgery carries inherent risks, and the benefits and potential complications should be carefully considered before pursuing this treatment option.

Why Do Fat People Snore?

Snoring is often more common in people who are overweight or obese, but there are several factors that contribute to this. The primary reason is that excess body fat, particularly in the neck and throat area, can lead to increased pressure on the airways. This additional pressure can partially obstruct the airway, causing vibrations in the surrounding tissues when air is forced through during breathing. These vibrations are what produce the sound of snoring.

Here are some factors that explain why overweight individuals may be more prone to snoring:

Excess fat in the neck and throat: People who are overweight may have extra fat around their neck and throat, which can narrow the airway and make it more prone to collapsing or becoming obstructed during sleep. This increases the likelihood of snoring.
Lower muscle tone: Individuals who are overweight or obese may have decreased muscle tone in the throat and neck, which can lead to increased airway obstruction and vibrations when breathing during sleep.
Sleep position: Overweight individuals often sleep on their back, which can cause the tongue and other soft tissues in the throat to fall back into the airway, partially blocking it and contributing to snoring.
Hormonal factors: Obesity can affect hormone levels in the body, which may contribute to changes in sleep patterns and the likelihood of snoring.
Sleep apnea: Obstructive sleep apnea (OSA) is more common in overweight and obese individuals. This condition is characterized by repeated episodes of partial or complete airway obstruction during sleep, leading to disrupted sleep and frequent snoring.

What Specialist Do I See About My Snoring?

It’s important to consult with qualified healthcare professionals who specialize in sleep disorders and snoring when seeking help for snoring problems. While I cannot provide you with a specific list of experts, I can offer some guidance on the types of specialists you may want to consult:

Otolaryngologists (Ear, Nose, and Throat specialists): These physicians specialize in the diagnosis and treatment of disorders related to the ear, nose, and throat, including snoring and sleep apnea.
Sleep Medicine Specialists: These doctors have specialized training in sleep medicine and can diagnose and treat various sleep disorders, including snoring and sleep apnea.
Pulmonologists: These physicians specialize in the diagnosis and treatment of lung and respiratory disorders, and some may have additional training in sleep medicine.
Dentists with expertise in sleep dentistry: Some dentists have specialized training in treating snoring and sleep apnea using dental appliances, such as mandibular advancement devices.
Neurologists: Some neurologists have specialized training in sleep medicine and can help diagnose and treat sleep-related disorders, including snoring and sleep apnea.

To find a snoring expert, you can:

Consult with your primary care physician for a referral to a specialist
Contact your insurance provider for a list of covered specialists in your area
Search online for local sleep clinics or specialists with positive reviews
Consult professional organizations, such as the American Academy of Sleep Medicine, for a directory of board-certified sleep medicine specialists.

Well Known Sleep Doctors

While there are many doctors and researchers who have contributed to the field of snoring research and sleep medicine, some notable pioneers in the area include:

Dr. Christian Guilleminault: Dr. Guilleminault was a renowned sleep medicine specialist and researcher who made significant contributions to the understanding of sleep apnea and its connection to snoring. He was instrumental in the development of continuous positive airway pressure (CPAP) therapy, which is a widely used treatment for sleep apnea.
Dr. Colin Sullivan: An Australian physician and researcher, Dr. Sullivan is credited with inventing the first continuous positive airway pressure (CPAP) device for treating obstructive sleep apnea in 1980. This invention revolutionized the treatment of sleep apnea and snoring.
Dr. Meir Kryger: A prominent sleep medicine specialist, Dr. Kryger has contributed extensively to sleep research and is the author of several books on sleep medicine, including the “Principles and Practice of Sleep Medicine.” He has conducted research on various aspects of sleep disorders, including snoring and sleep apnea.
Dr. William C. Dement: Known as the “Father of Sleep Medicine,” Dr. Dement was a pioneer in the field of sleep research. He was instrumental in establishing the first sleep disorders clinic at Stanford University and was a founding member of the American Academy of Sleep Medicine. While his research focused on many aspects of sleep, his work has greatly influenced the understanding and treatment of snoring and sleep apnea.

These doctors and researchers have made significant contributions to the field of sleep medicine, helping to advance our understanding of snoring and related sleep disorders. However, it is essential to recognize that the field of sleep medicine is constantly evolving, and many other researchers and clinicians continue to contribute to this area of study.

Best Books About Snoring

There are several books available that discuss snoring and related sleep disorders, offering insights into the causes, treatments, and management strategies. Here are some books that you may find helpful:

“The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep” by Dr. Michael Breus: While not solely focused on snoring, this book discusses the connection between sleep quality, weight, and overall health, which can be relevant for individuals dealing with snoring issues.
“Snoring and Sleep Apnea: Sleep Well, Feel Better” by Dr. Ralph A. Pascualy and Sally Warren Soest: This book provides a comprehensive overview of snoring and sleep apnea, discussing the causes, symptoms, diagnosis, and treatment options available for these sleep disorders.
“The Sleep Solution: Why Your Sleep is Broken and How to Fix It” by Dr. W. Chris Winter: Although not exclusively about snoring, this book offers practical advice and information on various sleep issues, including snoring and sleep apnea. It helps readers understand the science behind sleep and provides guidance on how to achieve better sleep quality.
“Sleep Apnea – The Phantom of the Night: Overcome Sleep Apnea Syndrome and Win Your Hidden Struggle to Breathe, Sleep, and Live” by T. Scott Marrone and Gerald A. Smythe: This book offers a comprehensive guide to understanding and managing sleep apnea, a common cause of snoring. It covers a range of topics, including diagnosis, treatment options, and lifestyle changes that can help reduce snoring and sleep apnea symptoms.
“Snoring: Causes, Diagnosis, and Treatment” by K. S. Clifford Chao and Dr. Peter C. Gay: This book offers a detailed overview of snoring, including its causes, diagnosis, and various treatment options available. It aims to provide a comprehensive resource for those dealing with snoring issues.

These books can provide valuable insights into snoring and related sleep disorders. However, it’s essential to consult with a healthcare professional if you are experiencing snoring issues, as they can provide personalized guidance on the best course of action based on your specific circumstances.

Most Famous Snoring Scenes In Movies

While snoring may not be a central plot point in many movies, there are several memorable scenes where snoring is used for comedic effect or to depict the character’s personality traits. Here are a few examples:

“Sleeping Beauty” (1959): In this classic Disney animated film, one of the fairy godmothers, Merryweather, is shown snoring while sleeping.
“Uncle Buck” (1989): In this John Hughes comedy, John Candy’s character, Buck Russell, is depicted snoring loudly in one scene, emphasizing his larger-than-life and somewhat unkempt persona.
“Hook” (1991): In this adventure film, the character of Smee, played by Bob Hoskins, is shown snoring while sleeping in his hammock.
“My Cousin Vinny” (1992): In this comedy, Mona Lisa Vito, played by Marisa Tomei, has a scene where she snores loudly while sleeping, to the surprise of her partner, Vinny Gambini, played by Joe Pesci.
Sleepless in Seattle” (1993): In this romantic comedy, Tom Hanks’ character, Sam Baldwin, snores loudly while asleep on the couch, which is used as a humorous moment in the film.
“Shrek” (2001): In the animated movie, Princess Fiona, voiced by Cameron Diaz, is shown snoring loudly in a scene where Shrek and Donkey are trying to rescue her.
“The Great Outdoors” (1988): In this comedy, Chet Ripley, played by John Candy, is shown snoring loudly in a scene where his wife, Connie, played by Stephanie Faracy, is trying to have a conversation with him.
“The Santa Clause” (1994): In this holiday comedy, Scott Calvin, played by Tim Allen, snores loudly while sleeping on the couch after a long night of delivering presents as Santa Claus.
“MouseHunt” (1997): In this comedy, the character of Ernie Smuntz, played by Nathan Lane, snores loudly while sleeping in the same bed as his brother, Lars, played by Lee Evans. Their snoring is so intense that it causes the bedsprings to vibrate.
“Harry Potter and the Philosopher’s Stone” (2001): In this fantasy film, the character of Rubeus Hagrid, played by Robbie Coltrane, is shown snoring loudly while sleeping on a train ride to Hogwarts.
“Ice Age” (2002): In this animated film, the character of Manny the mammoth, voiced by Ray Romano, snores loudly in a cave while the other characters, Sid the sloth and Diego the saber-toothed tiger, try to sleep nearby.
“The Chronicles of Narnia: The Lion, the Witch, and the Wardrobe” (2005): In this fantasy film, the character of Mr. Beaver, voiced by Ray Winstone, is shown snoring while sleeping in his house. The snoring is so loud that it wakes up the Pevensie children.
“The Pink Panther Strikes Again” (1976): In this comedy, Inspector Clouseau, played by Peter Sellers, snores loudly while sleeping, to the annoyance of his boss, Chief Inspector Dreyfus.
“City Slickers” (1991): In this comedy, Phil Berquist, played by Daniel Stern, snores loudly while sharing a tent with Mitch Robbins, played by Billy Crystal, and Ed Furillo, played by Bruno Kirby, during their cattle drive adventure.
“The Emperor’s New Groove” (2000): In this animated film, the character of Pacha, voiced by John Goodman, snores loudly while sleeping next to Emperor Kuzco, voiced by David Spade, who has been transformed into a llama.
“Bride and Prejudice” (2004): In this Bollywood adaptation of Jane Austen’s “Pride and Prejudice,” Mrs. Bakshi, played by Nadira Babbar, snores loudly while sharing a bed with her husband, Mr. Bakshi, played by Anupam Kher.
“Kung Fu Panda” (2008): In this animated film, the character of Po, voiced by Jack Black, is shown snoring loudly while sleeping in the Jade Palace’s barracks, much to the annoyance of the Furious Five and Master Shifu.

These scenes depict snoring as a humorous or character-defining moment, often adding a lighthearted touch to the movie.