sleep Archives

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.

Sleep Inertia: Effortless Tips to Beat Morning Grogginess

08/02/202501/03/2019 by Ben Trapskin

Sleep Inertia The Morning Grogginess and How to Overcome It

Sleep Inertia: Understanding Morning Grogginess and How to Overcome It

We’ve all been there — the struggle to shake off that heavy fog as we peel ourselves from the comfort of our beds each morning. Eyes squinting, breath stale, and hair tousled, we often wish for just a few more minutes of blissful sleep. This uninvited sluggishness is commonly known as sleep inertia, a phenomenon that many experience upon waking.

Sleep inertia is that disorienting period immediately following awakening when our bodies feel heavy and our minds are slow to respond. But what exactly causes this grogginess, and how can we effectively combat it?

What is Sleep Inertia?

Sleep inertia refers to the transition phase between sleep and full alertness, during which certain parts of the brain are still in sleep mode. Surprisingly, this condition can sometimes leave you feeling more impaired than if you were intoxicated. Research suggests that the cognitive functions of the brain during this period can parallel that of a person with a blood alcohol content of 0.05%. This means that getting behind the wheel right after waking could be just as dangerous as driving under the influence.

The phenomenon occurs irrespective of sleep duration or quality. Even if you’ve enjoyed a long night of deep, restorative slumber, you may still experience those frustrating few moments of disorientation in the morning. Contrary to popular belief, the deeper you sleep, the longer you might struggle with sleep inertia.

Understanding Sleep Cycles

To better understand sleep inertia, let’s dive into the science of sleep stages. Sleep comprises four key stages: the first three are non-REM (Rapid Eye Movement) stages, followed by REM sleep, where dreaming occurs.

1. Stage 1: Light sleep where the brain is still somewhat active, making it easy to wake up.
2. Stage 2: A deeper level of sleep, but waking from this stage is generally free from grogginess.
3. Stage 3 and 4: These are the deep sleep stages when the brain is quite inactive. Awakening from these stages tends to result in profound sleep inertia.

When you wake while your brain is still transitioning out of these deeper sleep states, you may find yourself yawning and struggling to comprehend simple tasks like brushing your teeth. The root of this grogginess lies in different parts of the brain waking up at dissimilar rates.

The Mechanism Behind Sleep Inertia

The brainstem arousal system is activated as you wake, signaling your body to rise. However, the prefrontal cortex, responsible for decision-making and critical thinking, takes longer to kick in. Until this part of the brain is fully active, you’ll likely feel disoriented and tired, leading to that dreaded morning sluggishness.

One major player in this waking process is melatonin, a hormone that regulates sleep. As morning approaches, melatonin levels decrease, permitting some areas of the brain to awaken promptly while others lag behind.

Why Sleep Inertia Occurs

Sleep inertia can be exacerbated by two key factors: oversleeping and insufficient sleep. When realities of daily life push you into an irregular sleeping pattern, it compounds the effects of sleep inertia. Remain mindful that the longer you sleep, especially past your optimal sleep cycle, the more likely your sleep inertia will be pronounced.

Strategies to Overcome Sleep Inertia

While sleep inertia is a common experience, it doesn’t have to dictate your mornings. Here are several strategies to mitigate its effects and emerge from bed feeling refreshed and alert:

1. Prioritize Sufficient Sleep

One of the best ways to combat sleep inertia is to ensure you’re getting enough sleep. Establish a routine that allows for consistent, quality rest. Remember, the longer melatonin stays in your system, the more pronounced the sleep inertia becomes.

2. Be Mindful of Oversleeping

Ever notice that you feel groggier after lengthy sleep? This is often due to awakening mid-sleep cycle. To minimize the impact of sleep inertia, aim to wake up at the conclusion of a sleep cycle. Tools like sleep cycle apps can help in tracking and managing your sleep patterns.

3. Avoid Stimulants Before Bed

Caffeine and alcohol are major culprits that interfere with your sleep quality by blocking the neurotransmitters responsible for melatonin production. Steering clear of these substances close to bedtime can help you attain deeper sleep without the hangover-like effects in the morning.

4. Maintain a Sleep Routine

Fostering a consistent wind-down routine before bed can make a world of difference. Avoid screens, strenuous activities, and heavy meals in the hour leading up to sleep. This routine will help expeditiously ease you into deeper, more restorative states of sleep.

Conclusion

Sleep inertia may feel like a relentless challenge each morning, but understanding its mechanisms empowers us to tackle it head-on. By making conscious adjustments to our sleep habits and routines, we can minimize grogginess and awaken with clarity and energy. The next time you find yourself grappling with morning sluggishness, remember that simple yet effective strategies can lead you to a more refreshing start to the day. With these tools in hand, you’ll rise from your slumber feeling alert and ready to conquer the day ahead.

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.

Smartphone Sleep: Exclusive Tips for Effortless Rest

08/02/202509/16/2018 by Ben Trapskin

We live in an age dominated by smartphones, and while these devices have transformed the way we communicate and access information, they may simultaneously be jeopardizing our sleep quality. With sleep deprivation rates soaring, particularly due to increased screen time before bed, it’s crucial to understand the ways modern technology impacts our nightly rest. Research indicates that over 95% of individuals utilize some form of electronic device prior to sleep. Here’s an exploration of how smartphones are affecting our ability to achieve a good night’s rest.

The Disruption of Your Bedtime Routine

The allure of scrolling through social media or playing games just before bedtime can be hard to resist. However, this activity can disrupt your sleep schedule. Engaging with your smartphone right before sleep activates your brain, often triggering hormones linked to alertness. This condition hampers your ability to transition into a restful state.

Notifications from incoming calls, texts, and social media alerts can also fracture sleep cycles. Many adults, despite understanding this impact, keep their notification ringer on throughout the night, with about one-fifth of adults admitting to this habit. Even minor disturbances can affect both REM and non-REM cycles, leaving you groggy the following day.

It’s essential to associate your bed solely with sleep. Rather than texting or watching videos, reserve your nighttime sanctuary for rest. By doing so, you strengthen the mental connection between bed and sleep, making it easier to doze off.

How Technology Affects Children and Teens

Sleep issues are not confined to adults. Children are increasingly experiencing insomnia, with the mere presence of screens in their bedrooms proven to disrupt sleep patterns. While television has long been a culprit, smartphones are now a significant contributor to sleep deprivation in kids.

The Teen Sleep Crisis

Teens face an acute risk of sleep deprivation linked to smartphone use. With their need for around eight-and-a-half hours of sleep per night, only about 15% of adolescents manage to achieve this. The temptation to use smartphones late into the night compounds existing sleep challenges. Over three-quarters of teenagers admit to using their devices secretly when they should be sleeping, resulting in difficulties concentrating at school.

Blue Light and Its Effects on Sleep

One of the most significant threats to our sleep patterns comes from the blue light emitted by smartphones and other devices. This short wavelength light mimics sunlight and tricks our bodies into thinking it’s still daytime, thus disrupting the circadian rhythm.

When blue light enters our eyes, it inhibits melatonin production—a hormone crucial for sleep regulation. Consequently, the brain receives conflicting signals that keep us awake. Staring at screens acts like a “reset” button, misleading our bodies into remaining alert when they should be winding down for the night.

Stress and Anxiety: The Smartphone Connection

Ongoing exposure to our smartphones can exacerbate anxiety levels, further complicating our ability to sleep well. The stress resulting from a busy day, compounded by the excitement or stress of late-night screen time, can lead to physiological responses, like increased cortisol levels. This “fight or flight” reaction, useful in past survival scenarios, has become an inconvenience in today’s tech-driven world.

For many, the thought of being away from their smartphone induces a sense of separation anxiety, creating a cycle where the compulsion to check messages persists, ultimately hindering relaxation and sleep.

Health Consequences of Insufficient Sleep

A good night’s sleep is vital for overall health. Lack of sleep is linked to a range of health issues, including:

– Memory Impairment: Sleep is essential for consolidating new information. Without it, both short-term and long-term memory can suffer.
– Reduced Concentration: Difficulty focusing can heighten risks during activities like driving or operating machinery.
– Mood Disorders: Chronic insomnia can heighten symptoms of depression and anxiety, creating a feedback loop of poor mental health.
– Weakened Immune System: Inadequate sleep compromises your immune response, making you more susceptible to illnesses.
– Increased Blood Pressure: Short sleep durations elevate the risk for heart disease and stroke.
– Weight Gain: Hormonal imbalances related to sleep deficiency can lead to overeating and obesity.
– Diabetes Risk: Sleep deprivation impacts insulin sensitivity, raising the chance of developing Type II diabetes.

For children and teenagers, the impact is even more pronounced. Poor sleep can lead to:

– Academic Struggles: Sleep-deprived children often struggle to process information effectively, leading to declining grades.
– Social Isolation: Difficulty concentrating can hinder conversations and friendships at school.
– Mood Swings: Irritability can escalate due to insufficient sleep, resulting in behavioral issues.
– Poor Decision Making: Lack of sleep can impact impulse control, leading to reckless choices—particularly among teenagers.

Tips for Better Sleep in the Smartphone Era

To combat the negative effects of smartphone use on sleep, consider the following strategies:

Dim the Screen

Nighttime usage should involve dimming your screen brightness. This simple adjustment helps your eyes adapt and signals to your brain that it’s time to wind down.

Limit Screen Time

Reduce your overall screen usage after sunset. Allocate time for more calming activities, such as reading a book or relaxing in a bath.

Curb Social Media Engagement

Social media can consume precious time—set limits on your usage, as it can significantly reduce stress levels and improve your sleep quality.

Establish a Screen-Free Zone

Aim to disconnect from screens at least 30-60 minutes before bed. Create a sleep-friendly environment by keeping devices out of your bedroom and silencing notifications.

Lead by Example

For parents, modeling good habits is essential. Set device curfews for the entire family to encourage screen-free wind-down activities, such as reading together or engaging in board games.

Embracing Technology for Better Sleep

The intersection of technology and sleep is not all negative; new innovations bring potential solutions for those struggling with sleep issues. Smartphone features now include:

– Sleep Tracking Applications: These tools help users monitor sleep quality, revealing patterns that could indicate areas for improvement.
– Personalized Sleep Recommendations: Advanced algorithms assist in determining ideal bedtimes based on individual circadian rhythms.
– Reduced Blue Light Exposure: Many devices now incorporate “night mode” settings that shift display colors to reduce blue light, helping users transition to sleep more easily.

In today’s fast-paced world, it’s crucial to recognize that spending excessive time on smartphones—especially at night—can severely impact sleep quality. By minimizing screen engagement in the evening, you can pave the way for more peaceful, restorative nights. Prioritizing sleep not only enhances daily performance but also contributes greatly to long-term health and well-being.

Sleep Deprivation: Exclusive Tips to Overcome This Risky Epidemic

08/02/202509/13/2018 by Ben Trapskin

Sleep Deprivation: How It Affects You, Society, and the Economy

Sleep is an essential pillar of our health, significantly influencing our ability to remain alert and functional. In fact, sleep could be considered even more vital than food; without adequate rest, the nourishment we consume fails to support our well-being effectively. Alarmingly, a significant portion of the urban population grapples with sleep deprivation, marking it as a growing issue. A person who consistently sleeps fewer than seven hours each night is categorized as sleep deprived. While chronic sleep deprivation can affect individuals of all ages, it is predominantly observed among adults and the elderly.

The Sleep Requirements by Age Group

Children require about nine or more hours of sleep nightly, while teenagers need approximately nine hours. Adults, on the other hand, typically need between seven to eight hours of restful sleep. Importantly, the amount of sleep you need does not solely depend on how tired you feel. Consistently falling short of your sleep quota can lead to daytime fatigue and a myriad of long-term health issues. Recognizing the importance of sleep is critical for both personal wellbeing and broader societal health.

The Societal Impact of Sleep Deprivation

Sleep deprivation has emerged as a widespread epidemic, largely driven by our hectic work life and fast-paced lifestyle. Shockingly, statistics reveal that approximately 40% of children, 90% of teenagers, 70% of college students, and 35% of working adults consistently fail to meet their sleep needs. Ironically, sleep is often deprioritized, with many individuals viewing it as a waste of time. Rather than resting, many opt to stay awake to meet work demands or fulfill personal projects, leading to far-reaching consequences for health, society, and economy.

Professions Most Affected by Sleep Deprivation

Occupational demands can significantly contribute to sleep deprivation. In a survey conducted by Sleepy’s, certain job roles emerged as particularly sleep-deprived. Roles in healthcare, teaching, and emergency services frequently lead to disrupted sleep patterns. Conversely, professions with structured hours, such as forest logging and hairstyling, tend to report better rest. This underscores the link between job demands and sleep quality, highlighting a critical area for workplace reforms.

Understanding the Causes of Sleep Deprivation

The root causes of sleep deprivation are highly individualized. For some, staying up late is a lifestyle choice shared among friends or family. However, for others, the struggle may be due to various health conditions—such as heart disease, kidney issues, and hormonal imbalances—that hinder the ability to rest adequately.

Additionally, sleep disorders like insomnia, sleep apnea, and restless leg syndrome are significant contributors to poor sleep quality. Erratic work schedules, often associated with shift work, can further exacerbate sleep challenges. Moreover, lifestyle choices, including screen time before bed and the consumption of stimulants, can interfere with sleep. A chaotic sleeping environment, filled with noise or uncomfortable bedding, can also lead to restless nights.

The Profound Effects of Sleep Deprivation on Health

Even a couple of nights of inadequate sleep can leave you feeling drained. However, chronic lack of sleep can have severe repercussions for both mental and physical health. Mood disturbances, difficulty concentrating, and increased stress levels are some immediate concerns linked to sleep deprivation. Over time, these can escalate into hormonal imbalances, diminished immunity, compromised memory, and severe health issues, including high blood pressure, obesity, and depression. The toll of sleep deprivation is evident in the growing number of individuals suffering from these chronic conditions.

The Broader Implications for Society and the Economy

The consequences of sleep deprivation ripple through society, influencing everything from academic performance to workplace efficiency. It can also contribute to marital discord and increase the risk of obesity in both children and adults. Economically, sleep deprivation costs the nation approximately $411 billion annually. This staggering figure includes lost workdays, decreased productivity, and the societal costs associated with accidents caused by drowsy driving.

Addressing Sleep Deprivation: Practical Solutions

Fortunately, many factors influencing sleep deprivation are manageable. Here are some actionable strategies to combat this issue and enhance sleep quality:

– Cultivating a Sleep-Conducive Environment: Designate your bedroom solely for sleep. Keep distractions like electronics and work materials out, eliminating ambient noise and light.

– Reassessing Your Bedding: Invest in a comfortable mattress and quality pillows. The right bedding can significantly bolster sleep quality.

– Limiting Screen Time Before Bed: Reduce exposure to blue light from devices at least two hours before sleeping to promote melatonin production, the sleep hormone.

– Breaking Bad Habits: Cutting down on caffeine, alcohol, and tobacco—especially before bed—can aid in achieving better sleep.

– Practicing Good Sleep Hygiene: Establishing a consistent sleep routine, maintaining a clean sleeping environment, and opting for lighter dinners can boost sleep quality.

In conclusion, sleep deprivation impacts millions worldwide, affecting personal health, societal dynamics, and the economy at large. By raising awareness and addressing this pressing issue, we can cultivate a culture that values and prioritizes restorative sleep. The potential to reclaim productivity and enhance well-being begins with understanding and addressing sleep deprivation. For more visual insights on this topic, check out the accompanying infographic.

What is Delayed Sleep Phase Disorder?

12/28/201711/19/2017 by Ben Trapskin

Delayed Sleep Phase Disorder

Do you stay awake for a long time after going to bed at night? Do you prefer to go to bed later than usual and sleep in the next morning? If yes, then you could be suffering from a dysregulation of your biological clock, also called the circadian rhythm. There are different names given to the dysregulation of the circadian rhythm. One of them is delayed sleep phase disorder (DSPD).

Disorders like DSPD often go undiagnosed, considering that a large section of the young population suffers from the condition. Adolescents and teens are more likely to have DSPD when they call themselves night owls and prefer to sleep in the morning. Too often, when a person strays from his normal biological clock for a long time, it gets harder to return to the normal circadian rhythm.

What causes DSPD?

Although the exact cause is unclear, researchers believe that genetics has a role to play in DSPD. The disorder usually develops in late adolescence or early adulthood and disappears after a few years. Very few adults have been found to suffer from chronic DSPD.

DSPD happens, partly, due to a genetic mutation. It is the opposite of advanced sleep phase disorder (in which the person goes to bed and wakes up earlier than normal). People with DSPD usually go to bed in the early morning, between 1 am, and 4 am, and awaken later in the morning, between 8 am and 11 am. This is more common among socially active people, who feel more energetic during the evenings and late nights. In fact, those who burn the midnight oil and do not maintain the biological sleep cycle are a high risk of getting this disorder.

If DSPD exists alone with no other sleep disorder, people usually manage to get adequate sleep no matter when they get to bed. People generally stick to the late sleeping scheduling if it does not interfere with normal life.

If the person can make it to school or work on time, and still get enough sleep every night, it signifies that DSPD is not interfering with daily routines. In such cases, it may be advised to maintain the routine, as the circadian rhythm disorder might not be harmful.

Difference between DSPD and insomnia

Circadian rhythm disorders are often confused with insomnia, but they are very different from each other. People with circadian rhythm disorders like DSPD have a sleep schedule that may not be typical, but they do manage to get adequate sleep. People with insomnia, on the other hand, cannot fall asleep at any time during the day or night and fail to get adequate sleep.

Symptoms of Delayed Sleep Phase Disorder

The characteristics of DSPD distinguish it from other sleep disorders. Some of the symptoms are:

People with DSPD have a higher ability to sleep during the daytime, compared to those with a normal sleep schedule or those with insomnia. While normal people do not feel sleepy during the morning or afternoon, people with DSPD are able to sleep soundly even the sun is shining.

People with DSPD manage to fall asleep around the same time every night (or day), and if the person goes to bed around the time they feel sleepy, they find it easy to fall asleep rapidly. Children and adolescents with DSPD do not want to go to bed until they are sleepy, but the bedtime struggles disappear if they are allowed to stay up until the time they usually fall asleep.

People with DSPD usually sleep well when they are allowed to follow their own sleep schedule. They fall into a rhythm and often make up for lost sleep on weekends and during vacations.

DSPD is a chronic disorder whose symptoms must be present for at least three months at a stretch before a diagnosis can be made.

Severity of DSPD

Like most sleep disorders, DSPD is also classified according to severity. They are:

Mild: When the condition is ‘mild,’ there is usually a two-hour delay (compared to the normal sleep routine) in falling asleep, with little to no social or occupational disruption.

Moderate: The condition is moderate when there is a delay of three hours, with some amount of impairment.

Severe: The condition is classified as severe when there is a delay of four or more hours with severe social and occupational impairment.

Unlike what is usually thought by those around DSPD patients, this isn’t just a lifestyle problem. People with DSPD are unable to force themselves into a normal sleep routine. Even if they go to bed earlier, they will toss and turn until the time when they can naturally fall asleep.

Before seeking medical help, they usually try to change their sleeping schedule that would help them fall asleep earlier. Most of these methods are a failure in bringing about any change. Things like sleeping aids, alcohol, reading, and meditation aren’t usually successful. People with DSPD who tried using sleeping pills to fall asleep sooner report that it only makes them tired and relaxed, but not sleepy.

Treatment for Delayed Sleep Phase Disorder

There is no proper treatment method for DSPD, and doctors usually resort to a combination of methods to treat DSPD. The most common method is to gradually scale back the sleeping times of the patient until the desired timeframe is achieved. Once a proper has been achieved, it should be strictly maintained. This method is shown to be effective but must be very rigidly followed, because the new routine will fail if the person stays up until late even one day.

There are a few other methods too that are applied to treat circadian rhythm disorders. One of them is bright light therapy, in which the person is exposed to bright lights during early morning hours shortly after waking up while avoiding bright outdoor light during the evening hours. This has been shown to readjust the sleep-wake routine.

Delayed sleep phase disorder is not really a problem with most people. As long as the person gets the desired amount of sleep, there is no need for treatment. However, a doctor may be consulted if DSPD starts to interfere with daily life.

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What is Micro Sleep and is it Good for You?

10/17/2017 by Ben Trapskin

Microsleep Have you ever woken up to your name being called, only to realize you had dozed off at the meeting? If you answered yes, you may have experienced microsleep. It is a short burst of unintended sleep that often occurs without the person’s realization. Although microsleep can be experienced by anyone, it is more common among people who work odd hours, are sleep deprived, or have a sleep disorder like insomnia or sleep apnea. Such brief episodes of unexpected sleep are often the cause of road accidents and other mishaps. It is important to note that microsleep is not the same thing as a power nap. What exactly is microsleep? Microsleep can be best described as a brief, unintended period of loss of attention, often associated with blank stares or eye closure when trying to stay awake during a monotonous task like listening to a lecture or watching TV. This happens the most when the person is tired and sleepy yet trying to perform normal activities. One of the most common consequences of insomnia, microsleep often turns to be dangerous and even fatal. The duration of a microsleep is anywhere between a fraction of a second to two minutes. Since microsleep often occurs with the eyes open, the person is not aware that it has happened. In a state of microsleep, even though the eyes are open, the person will fail to respond to information, like seeing a signal or hearing their name being called. Drowsy driving is often the result of microsleep, where the person is not even aware that he has dozed off. When does microsleep happen? Scientists have found that microsleep is most likely to happen at the time of the day when the person is supposed to be sleeping. It could be late at night, early dawn, or mid afternoon hours. The frequency of microsleep increases as the person keeps being sleep deprived and accumulates sleep debt. The more sleep deprived the person is, the more the chances of microsleep happening. Sleep scientists also claim that everyone experiences microsleep when falling asleep. The first fifteen seconds of drifting off to sleep can be called a microsleep episode when the lights in the brain flickers for a while before turning out. What causes microsleep? Even though microsleep episodes can happen to anyone, it is the most common among people who are sleep deprived. It can also occur to people engaged in a routine, monotonous task for a prolonged period. Research has found that during microsleep, parts of the brain fall asleep while other parts stay awake, explaining the selective loss of attention. People with sleep disorders like insomnia or sleep apnea are also at risk. In fact, in several instances, microsleep episodes are used to diagnose sleep disorders. Common sleep disorders that can cause microsleep episodes are:

Sleep apnea, where the individual does not get proper sleep at night because of irregular breathing. Even though people with sleep apnea may get enough hours of sleep, the quality of sleep is affected because of frequent waking up. People with this disorder are at a high risk of microsleep, and also happen to be involved in the highest number of drowsy driving cases.

Excessive daytime sleepiness, where the individual is sleep deprived because of insomnia and struggles to stay awake during the day. This is a well recognized symptom of insomnia.

Warning signs There are ways to recognize and prevent microsleep. You are prone to experience microsleep if you:

Feel excessively sleepy.
Have difficulty keeping your eyes open.
Find your eyelids drooping or closing, have a blank expression, or have to blink to keep your eyes open.
Have difficulty following directions.
Yawn a lot.
Have a foggy memory.
Feel irritable or moody.
Have difficulty driving on track and keep drifting to the side.
Experience head jerks that wake you up.

Consequences of microsleep can range from missing an important lecture or the exit while driving, to car and workplace accidents. It helps to recognize signs and prevent microsleep as best as possible. The following are some of the ways to prevent microsleep:

Avoid driving or working with hazardous machinery when you are sleepy.
Before setting out for a long drive, make sure you get some sleep to avoid feeling drowsy on the road.
Travel with a companion or play upbeat music to remain alert on the road.
In a class or office, fidgeting quietly, engaging in productive conversation and taking breaks to walk around are some of the ways to drive away sleepiness.
Get sufficient sleep every night, and consult a doctor to rule out sleep disorders.

Microsleep may seem like an ordinary occurrence, but it can often have dangerous consequences. Getting proper sleep and getting diagnosed for sleep disorders are some of the ways to prevent episodes of microsleep on the road or at work.

Sleep Stages and Sleep Cycles: Must-Have Insights for Rest

08/01/202508/15/2017 by Ben Trapskin

Besides food, sleep is the most important requirement of every living being, including humans. Sleep refreshes and rejuvenates us, helping our bodies repair and recharge. Sleep stages and sleep cycles play a very crucial role in this process. Whether we are tired, sick, or stressed, sleep heals and re-energizes us.

The process of sleep can be complicated to understand. It isn’t as simple as closing our eyes and dozing off. Several complex processes take place in the brain, bringing about sleep. Our brains work as hard while we are sleeping as when we are awake. Sleep is divided into different stages and cycles. Controlled by the production of hormone regulation, muscle recovery, and memory formation, the primary sleep hormone, the hypothalamus signals the rest of the body if it is time to sleep or to stay awake. Disruption in melatonin production affects the normal sleep-wake cycle.

To understand sleep, we need to understand the different sleep stages and sleep cycles in detail.

What Are Different Sleep Stages?

When we sleep, our brains pass through five different stages, ranging from light to deep sleep. The stages are classified into REM (rapid eye movement) and NREM (non-rapid eye movement) sleep. During the night, our bodies go through the five stages four to five times. Each cycle consists of the five stages. This means, while we sleep, our bodies go through four or five sleep cycles. Each cycle of sleep is roughly 90 minutes long. In an 8-hour sleep, there are four to five 90 minute cycles. In infants and children, each stage is about 50 to 60 minutes long.

Each stage of sleep has an important role in the sleep cycle. All five stages play their own function in rejuvenating and recharging the body for the next day. This includes hormone regulation, muscle recovery, and memory formation. Without enough time to sleep, most of these functions remain incomplete, resulting in fatigue and sleepiness. We might think that only deep sleep is the important stage, but all the stages are equally essential. Without a full night of sleep, the sleep cycle isn’t complete, and the restoration work remains unfulfilled.

Stage 1 of Sleep

Depending on how tired you are, it takes only a few seconds to enter the first stage of sleep, called the transitional phase. This is a non-REM stage, which means the sleep isn’t deep at all. The sleep in this phase is the lightest. People usually flit in and out of consciousness in this stage. If you are exhausted, it will take you only a few seconds to enter the transitional stage, but if you suffer from insomnia or have delayed sleep onset, it can take you an hour or more. Usually, you can still hear everything that’s going on around you and even the slightest noise can wake you up. It is also normal to toss and turn and try to get comfortable. Waking up from this stage is also quick and easy.

In this stage, sometimes your muscles will jerk, jolting you awake. This is called hypnic myoclonia, sleep twitch, or hypnic jerk. These jerks happen because of involuntary muscular contractions. It has been named after the hypnagogic state which is the transitional phase between wakefulness and sleep. Although not all people experience this, they are very common while a person is drifting off. You might even wake up with a start feeling like you were falling. This stage lasts between one and seven minutes. The first stage leads to the second stage of the sleep cycle.

Stage 2 of Sleep

The second stage of sleep is also a non-REM phase, but it is still deeper than the first stage. This phase is when muscles relax, heartbeats begin to slow down, core body temperature drops, eye movements stop, and the person completely drifts off to sleep. Waking up from this stage isn’t as quick as the first stage because the person is making his way to deep sleep. Although this is also a light sleep stage, a person spends more than 50 percent of his sleep in this phase, making it the longest stage in the cycle.

Stage two of the sleep cycle is the precursor to deep sleep. Electrical activity in the brain occurs at a lower frequency compared to the first stage. Brain waves become smaller, with occasional spurts of rapid waves. This phase lasts between 10 and 20 minutes, leading to the third stage.

Stage 3 of Sleep

The third phase can be called the most important stage of the sleep cycle. Lasting between 10 and 40 minutes, this is the stage when sleep is the deepest. During this phase, the heart rate and breathing are at the lowest, and the person has no consciousness of what is happening around him. Waking up from this stage is difficult; if you wake someone up from this stage of sleep, they will remain groggy and disoriented for some time before awakening fully. This stage is also called slow wave sleep when growth and restorative hormones are released.

These hormones have an important role in the development and nourishment of the body. In infants and children, a significant portion of brain and body development takes places at this sleep stage. Besides the growth, these hormones also aid in appetite control. The growth hormones aid in replenishing muscles and tissues that were used during that day, while the hormone leptin suppresses appetite and limits the feeling of excessive hunger. When a person doesn’t get sufficient sleep, leptin doesn’t function well, leading to a rise in the appetite-inducing hormone ghrelin. This is why lack of sleep has a connection with weight gain and obesity

Stage 4 of Sleep

This is also a non-REM phase, but the sleep is almost like a coma. It takes a long time to wake up from this stage. This stage of the sleep cycle is often compared to a comatose state because the heart rate and the body temperature are at the lowest, resembling a person in a coma. Muscle movements don’t occur in this stage, while the breathing is rhythmic. A person usually doesn’t turn or change sides in this stage because the body is completely immobile. This stage lasts around 30 minutes, around when the delta waves are produced.

The delta waves in the brain are associated with relaxation and sleep. Delta waves also enhance the body’s healing abilities. These slow deep waves are responsible for deep sleep. The higher the delta waves, the deeper the sleep. Delta waves are most commonly found in infants because they sleep the deepest. As a person ages, delta waves are produced less. This is also the stage when bedwetting, night terrors, and sleepwalking occurs. Although the causes are unclear, when these instances happen, the person has no memory of them. Even if a person wakes up briefly during this sleep phase, they soon fall back asleep and have no memory of waking up.

Stage 5 of Sleep or REM Stage

This is the final stage in the sleep cycle and the only REM phase. This stage is different from the other sleep phases because this is when the brain begins to get active. Most adults spend around 20 percent of their entire sleep in this REM stage, while newborns and babies spend about 50 percent. In all the previous stages, both the mind and the body are at rest, healing and recharging. But in the REM stage, the mind starts waking up and getting active, while the body is still inactive. The REM sleep stage is called Rapid Eye Movement phase because the eyes move in various directions behind closed eyelids, but the muscles are immobile to prevent the person from acting out dreams.

In this stage, the breathing is shallow and irregular, while the heart rate and blood pressure begin to rise. This is also the stage when dreams occur. That is why most dreams occur in the early morning because that’s the last phase of the sleep cycle. People wake up after the REM stage, and the body temperature comes to normal.

What Factors Affect Sleep Stages and Sleep Cycles?

Although the sleep cycle is made up of these five stages, the cycle isn’t the same in every individual. When the sleep cycle doesn’t take place normally, it results in sleep disorders. There is no certainty that every person will sleep for eight hours or have five sleep cycles. Some people may wake up even before reaching REM sleep. Certain individuals take a few seconds to drift off to sleep while others take an hour or two. This cycle may naturally be a specific way, because of the changes in the structure and function of the brain during development, or may be affected by various external factors.

More often than not, external factors are responsible for regulating the sleep cycle a certain way. Most important among these factors are:

· Age of the Person

Most of us are aware that sleep patterns change with age. Over our lifespan, the amount of time we spend sleeping each day gradually declines. Newborns and infants sleep the maximum, anywhere between 16 and 20 hours each day. Children up to the age of four sleep around 11 to 12 hours. As the child grows up, the amount of sleep keeps declining. An adolescent needs around nine hours of sleep each night, although they may not get that much. Adults need at least eight hours no matter how old they grow, but after middle age, the amount gradually drops. The elderly also need eight hours, but poor sleep quality may not always let them get the full amount at one stretch. That is why those who are unable to get the required sleep at night should make up for it some other time during the day.

The decline in sleep amount and quality has been attributed to the delta waves in the brain. These slow and deep brain waves are responsible for causing deep and sound sleep. When delta waves are higher, the sleep quality is at its best. Because newborns and infants have the highest delta waves, their sleep is the deepest and longest. With age, the slow waves decline. Since REM sleep is known to be important for cognitive development, it isn’t surprising that infants and children spend more than 50 percent of the sleep in the REM stage. As the person grows older, the need for REM sleep also drops. Although sleep problems are a normal part of aging, paying attention to the sleep cycle can help improve sleeping patterns.

· Circadian Rhythm

There is a sleep-wake balancing process that also influences our quality of sleep. We fall asleep only when there is a sleep deficit, and serotonin is acetylated to melatonin. Serotonin is the hormone for relaxation, which helps the body prepare for sleep. It is a precursor to melatonin, the sleep hormone.

This internal, biological clock can vary from one individual to another. Some people may feel sleepy at 8 in the evening while others may stay awake until midnight. Typically, the duration of this biological clock is slightly longer than 24 hours. That is why, the later you go to bed, the later you wake up the next morning. Depending upon the time you go to bed, the body clock adjusts itself. When the adjustment happens naturally, the sleep-wake cycle is free running. Because most humans are diurnal beings, the body clock syncs each day with various external factors like daylight hours, work schedule, etc. The ability of our internal clock to reset according to these factors help keep the circadian rhythm regular and boosts the quality of sleep.

Although this is an internal process, the circadian rhythm is often affected by various external factors, such as working or studying until late, driving at night, or changes in time zones. Jet lag, experienced when traveling across different time zones, takes a toll on the natural internal clock and disrupts the sleep-wake cycle.

· Previous Wakefulness Period

We can fall asleep quickly and easily only when there is accumulated sleep. For maintaining a healthy sleep cycle, this gap between two sleep sessions is extremely important. There was a time in preindustrial Europe when people used to sleep in two phases. This was governed not by a fixed bedtime, but by whether or not there was anything to do. Back then, there was not much to do in terms of work because industries hadn’t yet begun. There was no electricity, so there was nothing to do at home either. Once dusk fell, people would go to sleep for a few hours, waking up late in the evening for an hour or two. After supper, they would go to sleep again till dawn. This bi-modal sleep was prevalent till a long time.

In our modern lifestyles, it isn’t clear whether this bi-modal sleep pattern will work. Sleep starts accumulating once we wake up in the morning. By late evening, when enough sleep has accumulated, we start to feel tired and drowsy. This indicates that our energy resources are depleted, and we need to recharge. If the gap between two sleep sessions is too small, sleep doesn’t accumulate enough, resulting in delayed sleep onset. That is why people who suffer from insomnia are discouraged from napping because sleeping in the middle of the day shortens the time between the two sleep sessions. The longer you go without sleep, the more your sleep deficit.

· Ambient or Environmental Factors

Our surroundings play a key role in our sleep cycle. Environmental factors are often among the biggest causes of sleep disorders, although they usually go undiagnosed. The temperature of the room, ambient noise, light, comfort of the bed, and electronic distractions play a crucial role in the ability to fall and stay asleep. It was found in several studies that those who live in a poorer underprivileged neighborhood are more likely to suffer from sleep issues because of environmental distractions. Passing vehicles till late in the night, noisy neighbors, talking and screaming, loud music and TV, as well as an uncomfortable bed and improper temperature of the room, affect the quality of sleep.

Ambient noise is the greatest environmental factor affecting sleep. From the low hum of the fridge to the ticking of the clock to the TV in the next room to noisy kids upstairs, noises can keep you up at night. An uncomfortable bed is also a potential cause of sleep issues. The wrong mattress, a bed that’s too small, or sheets that cause friction are some of the factors. The type of climate we live in also plays a role in regulating our sleep cycle. Extremely cold regions get a little sun, and people living in such a climate produce more melatonin in response to the low light. Those living in warmer regions are more alert and awake because of constant sunshine and less melatonin production. If not removed, many of these environmental distractions can cause serious sleep disorders in the long run.

· Stress and Medications

Among other factors that affect the sleep cycle is stress. The stress hormone cortisol is famous for suppressing melatonin production. The higher the level of cortisol, the lower the level of melatonin. The lower the production of melatonin, the poorer your quality of sleep and the higher the production of cortisol. This vicious cycle often has no end if the person fails to address the stressors and lower his level of stress. Unless cortisol is low, melatonin production will not be sufficient. Chronic stress can lead to insomnia, depression, anxiety, and even cardiac problems.

Certain medications, such as beta blockers (given for high blood pressure) and immunosuppressants can lower the production of melatonin and cause sleep disorders. Medications for blood thinning and heart arrhythmia block the neurotransmitters responsible for the production of melatonin. Those who take such medications regularly are also given sleeping aid to counter any sleep issues.

Aside from medications, alcohol, smoking, and other such addictions also suppress the production of melatonin and cause sleep disorders. Artificial light from electronic devices also causes sleep disorders. This is why those who stay in front of the computer for long hours often have difficulty falling asleep because too much of light suppresses melatonin production. Using the phone before going to bed, reading on a backlit device, or keeping a night lamp on contribute to melatonin suppression.

How To Improve Sleep Quality?

External factors affect sleep quality to a great extent, but much of it could also be genetic. If genetics is the driving factor, there isn’t any way to change them, but external factors can always be changed or removed to restore normal sleep. If the sleep cycle is affected by any underlying medical condition like snoring or sleep apnea, then they cannot be cured by making a few external changes. Such sleep disorders require proper diagnosis and treatment.

If you know that your sleep keeps getting disrupted because of ambient factors, there are several steps you can take to minimize the distractions and restore normal sleep.

· Create A Sleep Cocoon

Your bedroom should be synonymous with sleep; avoid using it for other purposes like working or eating. This is difficult if you don’t have much space in the house, but if you can help it, avoid making your bedroom your office or entertainment corner as best as possible. Make your bedroom your sleep cocoon so that the moment you enter the room, your body gets into relaxation mode. This can be done by removing distractions like electronics, putting up blinds or curtains to keep out ambient lights, prepping the bed. You may also paint the room in a soothing shade, decorating the walls with pictures that make you feel happy and relaxed. Using essential oils like lavender will banish odor and also calm and relax you.

Choose the Right Kind of Mattress

If you have never taken a hard look at the mattress you sleep on, now is the time to. More often than not, people spend most of their lives sleeping on the wrong mattress. Even though the bed is such deeply connected to our sleep quality, we hardly ever stop to notice if we are comfortable enough. A mattress that’s old, worn out, too hot or too cold, too soft or too firm can do more than just ruin your sleep. Sleeping on the wrong mattress for a prolonged period can have far-reaching effects on your health, causing aches and pains in various parts of the anatomy and even leading to serious conditions like cervical spondylitis.

There are several mattress choosing guides available online that help you pick the right mattress depending upon your body weight, sleeping position, and other factors like whether you sleep hot or cold. Depending on the company you choose, you could also have a mattress customized for your needs. Memory foam, innerspring, and latex are some of the popular mattresses today, and they come in various firmness levels. Some are more comfortable than others, but you can always make use of the trial period to find the mattress that suits you best.

· Avoid Screen Time Before Bed

At least two hours until bedtime, reduce the time you spend in front of a backlit device such as TV, phone, tablet, or computer. If possible, also avoid staying in brightly lit rooms before you go to bed. The lesser you expose yourself to artificial light, the more melatonin is produced, aiding in better sleep. While getting up at night, avoid switching on the lights in the room. Either use footlights or keep a small flashlight handy. Switching on lights in the middle of the night reduces your ability to fall back asleep.

· Cut Down Caffeine, Alcohol, and Tobacco Consumption

As already discussed, certain substances like caffeine, tobacco, and alcohol block the neurotransmitters responsible for producing melatonin and make us stay alert and awake. Consumption of these substances close to bedtime has been found to aid in sleep loss and insomnia. Even if you smoke or drink at other times of the day, try to avoid it in the two hours leading to bedtime. Avoid all the things that boost metabolism and hinder the production of melatonin close to bedtime, including exercise and other activities that increase your heart rate.

· Block Ambient Disturbance

If you live in a noisy neighborhood, it can be a potential cause for disrupted sleep. Footsteps above your head, honking vehicles outside your house, or loud music next doors can cause significant distress. You can take measures to prevent this from turning into a nightly affair. Insulation against noise is one of the best solutions against ambient noise. Soundproof glass, carpeting, thick curtains lined with wool, and foam insulation for the walls are some of the measures. If all else fails, consider getting a white noise machine, which drowns out ambient noise by playing some pre-recorded sound like rainfall or ocean waves.

· Improve Sleep Hygiene

Sleep is all about routine. Going to bed and waking up at the same time every day, using crisp clean and comfortable sheets, keeping the room clutter free and well ventilated, and avoiding a heavy meal before bedtime are some of the sleep hygiene measures that can improve sleep quality over time.

Understanding the sleep cycle is often the first step to better sleep quality. When you know, what affects your sleep cycle, you can take measures to cut out distractions and get ample restful sleep every night.

Also, to help you understand the various sleep stages and sleep cycles easily, we have also created an infographic for this.

Infographic Content –

Understanding Stages of Sleep and Sleep Cycles

What Are Sleep Stages? – Characteristics of brain and body defined by brainwave frequencies, and eye and muscle movements. Divided into Rapid Eye Movement (REM) and Non-REM stages.

What is a Sleep Cycle? – The time required to complete five stages of sleep. Typically, it is about 90-120 minutes in an adult, and 50-60 minutes in infants. Four to five sleep cycles per night.

Different Sleep Stages Explained

Stage 1

Takes seconds to minutes to slip into this stage
Decreasing heartbeat, breathing, and eye movements
Transitional phase, relaxed wakefulness before mind begins to drift off
Easy to wake up, characterized by muscle jerks leading to falling sensation
Typically Lasts one to seven minutes

Stage 2

The sleep stage before you enter deep sleep
Lasts 10 to 25 minutes
Brain waves become smaller with the occasional burst of rapid waves
Body temperature drops, eye movements stop and heart rate lowers further
An average adult spends 50% sleep cycle time in Stage 2

Stage 3

Deep sleep stage
Last around 10 to 40 minutes
Heart rate, breathing is at lowest levels
Muscles are relaxed; difficult to wake up during this stage
Body repair, bone and muscle building, immune strengthening occurs

Stage 4

Coma-like sleep
10 to 30 minutes are spent in this stage
Rhythmic breathing and heart rate; muscle movements extremely limited
Brain produces delta waves
Night terrors, sleepwalking, bedwetting can occur in this stage

Stage 5 or REM

Final stage of sleep cycle where dreaming occurs
Around 20% time spent in this stage, may last for one to five minutes
Characterized by rapid side to side movement of eyes behind closed eyelids
Breathing, heart rate, blood pressure are near wakeful levels
Arms and muscles paralyzed to prevent body from acting out dreams

Factors that Affect Sleep Cycles

Age – Infants sleep most while as you age, the requirement decreases gradually
Gap between previous sleep session
Internal body clock and its relation to day or night
Certain medications, exercise, smoking, caffeine, screen time
Temperature, light and ambient sounds

Controllable Factors to Improve Quality of Sleep

Ensure bedroom is free from strong smells, dimly lit, and temperature set to comfort
Get a mattress that suits your sleeping style
Avoid screen time, smoking, exercising or consuming too much food
Soft and cool sheets on mattress
Insulation from noisy environment or use white noise machine

Sources

National Institute of Neurological Disorders and Stroke
Division of Sleep Medicine at Harvard Medical School
American Sleep Association
National Geographic
Psychology Today