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06 Mar

Did You Know…? Entrancing Sleep Trivia!

When you need some stimulating party conversation, why not talk sleep? The topic of sleep is far from a snoozefest! I’ve scoured the internet to uncover some captivating tidbits that are sure to get your audience’s attention!

 

Can’t Sleep?

  • More than 70 million Americans suffer from a sleep disorder. 60% of those have a chronic disorder, meaning it has occurred over a long period of time.
  • There are at least 84 different sleep disorders identified by researchers.
  • Insomnia is almost twice as common in women as it is in men.
  • New parents will miss an average of six month’s sleep during the first two years of their baby’s life.
  • Neither mother’s nor father’s pre-pregnancy sleep pattern fully recovers even when the child reaches six years of age.
  • 50% of women with children, and 41% of women without children, say that sleep is the best way for them to recharge.
  • Sleep deprivation was used as an interrogation technique dating back to the 16th The United Nations recognizes sleep deprivation as a form of torture, and it is now illegal in many countries.
  • Adults get tired when they haven’t gotten enough sleep, but children often react by becoming hyperactive. When a child stays up too late or misses a nap, the body makes more cortisol and adrenaline so that he can stay awake. Parents often describe this as the child “fighting sleep.”
  • Stress is cited as the culprit in 65% of people who say they have problems sleeping.

 

Sleep History

  • The legend of the “Sandman” originated in European folklore. This traditional character appears in many children’s books and stories. The Sandman is said to sprinkle sand or dust on the eyes of children at night to help them fall asleep and have sweet dreams. The morning grit found in the corners of the eyes upon waking was supposed to be the result of the Sandman’s visit the night before.
  • “Mr. Sandman” is a popular song written by Pat Ballard in 1954 and recorded by the Chordettes and the Four Aces.
  • In Greek mythology, the god of sleep is Hypnos. Sleep-inducing plants such as poppies grew at the entrance of Hypnos’ home. The name Hypnos is the origin of the word “hypnosis.”
  • The 97th Pokémon (an internationally popular Japanese media franchise) character is named Hypnos, and its signature power is putting others to sleep.
  • In Roman mythology, the god of sleep is named Somnus. From Somnus come the words somnolent meaning sleepy, and insomnia, or “not” sleep.
  • William Shakespeare made several references to sleep in his plays. His accurate depictions of insomnia have led scholars to think that Shakespeare likely suffered from insomnia himself.

 

Sleep Behavior

  • Who sleeps? All complex living organisms including mollusks, insects, amphibians, birds, and mammals… except for:
  • Jellyfish don’t sleep because they don’t have a brain.
  • Sea Urchins also do not have a brain, so they do not sleep
  • Bullfrogs don’t sleep, they are alert both day and night. Scientists haven’t figured out why this is yet.
  • Some insects, such as butterflies, don’t technically “sleep” but rather enter a state known as “torpod” where the body temperature is lowered and they appear dormant. This enables them to go without food for longer periods of time.
  • A baby dolphin doesn’t sleep for the first full month of her life. The mother also stays awake during this time to protect her child from predators until she can fend for herself.
  • Rather than sleeping through the night, giraffes take short power naps in the daytime. It is important for them to stay alert so that they don’t fall down or become vulnerable to a predator. They get about 2 hours of sleep total in a day.
  • Whales also nap in 10-15-minute breaks, and only get about 1 ½ hours of sleep a day. Sperm whales sleep vertically, so that it looks like they are sleeping standing up.
  • Koalas are known as the animals who sleep the most, up to 22 hours a day.
  • Housecats sleep from 16-20 hours a day, with newborn and elderly cats sleeping the most. However, cats can awaken almost instantly if they hear a strange sound. It is a part of the nature that they inherited from their wild counterparts. They are always alert, even when they sleep.
  • We have an average of four to six dreams each night, even if we don’t remember those dreams. About two hours of sleep each night is spent dreaming.

 

Do you have some interesting Sleep Trivia to share? We’d love to hear it! Please post on the Better Sleep Council’s Facebook page here: https://www.facebook.com/BetterSleepOrg

 

 

https://www.cdc.gov/sleep/data_statistics.html

https://academic.oup.com/sleep/article/42/4/zsz015/5289255

https://www.optalert.com/sleep-deprivation-as-a-form-of-torture/

https://pubmed.ncbi.nlm.nih.gov/15124720/

https://www.verywellfamily.com/reasons-your-child-may-be-hyperactive-1094971

https://bettersleep.org/research/survey-gender-affects-sleep-and-stress/

https://en.wikipedia.org/wiki/Sandman

https://en.wikipedia.org/wiki/Hypnos

https://animalhow.com/which-animals-do-not-sleep-5-species/

https://returntonow.net/2020/11/29/sleeping-whales-photographer-reveals-what-whales-look-like-when-they-snooze/

http://www.animalplanet.com/pets/normal-sleep-time-for-a-cat/

 

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15 Nov

ASMR: “Tingles” for Sleep

                                 Find More Sleep Tips from The Better Sleep Council

There are more than 13 million ASMR videos on YouTube, with hundreds of millions of views. Most of the videos are designed to help people get into a super-relaxed state so that they can relieve stress and sleep better. There are also many popular audio-only ASMR recordings available for download on streaming services. Just what is this trending phenomenon and how does it work?

 

ASMR stands for Autonomous Sensory Meridian Response. Basically, it is a response to a gentle stimulus that is felt both physically and emotionally and has been found to produce physiological benefits. The sensations vary amongst those who experience it but most report that the effect is a sense of calm and relaxation. The physical sensations usually begin in the head, and move into the neck and shoulders, even down to the base of the spine. Some say that they also experience the sensations in their limbs. It can feel like tingles, chills or gentle waves. The pleasing emotional effects are what cause people to seek out ASMR, and are often described as calming, happy, euphoric, relaxing, or sleepy. One study showed a reduction in heart rate and an increase in positive emotions for those who experienced ASMR. Some participants even reported a reduction in chronic pain.

 

What is surprising is that these effects are the result of a stimulus that is quite gentle, and subtle. It could be as simple and mundane as the tapping or a finger. Or it could be intricate and complex, such as the reenactment of a typical visit to the hair salon.

 

ASMR can be experienced in two ways. The first, and most common, is through using external stimuli. This is where the YouTube videos come in handy. Yet it’s easy to create your own external triggers once you know what they are. The other way to experience ASMR is through internal stimuli, such as creative visualization, or meditation techniques.

 

“Triggers” fall into three different categories. Auditory stimuli could be the sound of a whisper, reported as the most popular ASMR trigger. You don’t even need to hear the actual words, just the soft vocal tones can set off ASMR. Other auditory triggers include a monotone voice, soft tapping, scratching, crinkling paper, or blowing. It could be the sound of slowly clicking through the teeth of a comb, or the sound of hair being cut, or brushed.

 

Visual stimuli may be experienced either internally or externally. Taking yourself back to a restful place, or looking at the ocean, for example, can trigger ASMR. Writing is another common trigger, as is eye contact, and page flipping. Some say that flowing hand movements sets off ASMR in them.

 

Tactile stimuli can also evoke ASMR, such as touching soft fabrics like velvet, or stroking a pet. It’s no surprise that a massage can be very relaxing, and for some this may be ASMR at play. A light touch, such as a gentle caress of the face, can also trigger ASMR.

 

All of these stimuli are comforting, gentle, repetitive and non-threatening. They are performed slowly, steadily, and predictably. Researchers say that the most effective types of stimuli for ASMR include the person receiving attention in some way, through grooming or other care. You’ll notice that many ASMR recordings include a combination of stimuli for greater effect. The presenter speaks to the viewer personally – slowly and quietly, in a pleasant and reassuring tone. This helps the viewer feel relaxed and cared for, a state of mind that contributes to the desired response.

 

Research suggests that the same brain chemicals that are produced in the process of bonding, which also creates a sense of comfort and calm, are responsible for ASMR. Endorphins, sometimes called our “happy” chemicals, can bring on a tingling sensation and sense of euphoria. Endorphins also stimulate the release of dopamine. Dopamine is what drives us to look for stimuli that triggers the release of endorphins. Then there’s oxytocin, also called the “bonding hormone” that produces feelings of contentment and trust.  Oxytocin increases our sensitivity to endorphins, and also stimulates the release of another brain chemical, serotonin. Serotonin helps to give us that feeling of well-being and sense of satisfaction, and also gets us feeling happier in general.

 

Each of us produces these brain chemicals that are said to be the cause of ASMR. And yet, the ASMR experience varies widely from person to person. It may be that we just need to find the right trigger for ourselves, or it may be a difference within our own genes. Just as some people taste spice differently, some preferring lots of heat and others more sensitive to even the smallest bit, our need for a stronger or weaker ASMR stimulus could be genetic. However, we can train ourselves to be more sensitive to stimuli, and thereby more likely to experience ASMR. First, experiment with a few of the more common ASMR triggers to see which appeals to and works for you. Then, just as you would before meditation, find a safe and comfortable environment where you can relax. Since this is meant to be used as a sleep aid, feel free to lie down. If it’s bedtime, tuck yourself into bed. Clear your mind and focus on the stimulus and check in with your body and emotions to better understand where and how you may feel a response.

 

ASMR recordings are most frequently used to help people get into a relaxed state so that they can fall sleep more easily and sleep more soundly. These recordings are similar to the guided meditations that have been used for many years to help with sleep problems. Listening to a recording, or watching a video, helps to focus our attention and keep us from being distracted by all the unresolved problems of the day. It helps to relax the body, releasing muscle tension, and allowing for deeper, slower breathing. This is a great way to self-soothe, with no negative side-effects, and no financial investment.

 

Resources:

https://www.sciencedaily.com/releases/2018/06/180621101334.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380153/

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16 Oct

Sleep! It’s Good for Your Bones

There’s a phrase that’s often used when we feel tired – the need to “rest our weary bones.” An interesting bone density study shows us that we should take this phrase literally! Researchers from the Medical College of Wisconsin found that sleep actually helps to build up our bones.

 

In the study, done with lab rats, scientists found that a lack of sleep resulted in the interruption of new bone formation. In addition to this, the bones the rats already had continued as usual to decrease in density. When it came to bone marrow, they found a decrease in the fat, and an increase in platelet-generating cell. What all this means is that the rats in the study experienced greatly diminished flexibility, and more fragile bones.

 

Another study from China looked at the association between a reduction in sleep and lower bone density in middle-aged and older women, and found a correlation. A study in Norway found that there was a 52% increased risk of osteoporosis, a condition where the bones become weak and brittle, for those suffering from insomnia.

 

We can learn from this that in order to have healthy bones, the body must be able to go through this bone remodeling cycle. The process is also vital to keep the body flexible so that we can avoid fractures. With our usual activities, we recover from normal bone wear quickly. However, when sleep deprivation negatively influences bone remodeling, bone density may decrease. So, we can become less flexible, more prone to fractures, and more susceptible to osteoporosis. There’s no doubt about it – sleep is essential for bone health.

 

But here’s the problem: Osteoporosis is associated with aging. And as we get older, it can be more difficult to get that good night’s sleep that we need. One reason for this is that melatonin, also known as the “sleep hormone” because it impacts sleep, decreases with age. The body produces melatonin based on the amount of light that we are exposed to. Getting some sunlight in the daytime helps the body to produce melatonin at night when it is dark. The combination of lower melatonin levels that come with age, with a loss of sleep puts us in a downward spiral that accelerates bone loss.

 

We can’t avoid aging, and we can’t control some of the other risk factors for osteoporosis such as:

– Women are more likely to get osteoporosis, particularly after menopause.

– White folks and Asian folks have a higher risk for osteoporosis than other ethnic groups.

– Tall people, those 5 feet 7 inches or taller, and those who weigh less than 125 pounds have an increased risk.

– Those with a family history of osteoporosis or a diagnosis of a hip fracture, are more at risk.

– Those over the age of 50, who have had previous fractures from low-level injuries, are more likely to be diagnosed with osteoporosis.

 

Fortunately, there are many things that can control to fend off osteoporosis, including staying active and mobile. And there are steps we can take to make sure we get the good sleep that our bones require to remain healthy.

 

1) Increase melatonin. Besides helping with sleep, melatonin also functions as an antioxidant, reducing damage caused to bones from activity and free radicals in the environment.  It can help us to heal from fractures and surgeries. While melatonin supplements can cause us to become dependent on them, there are many other natural options to help amp up our melatonin production. Get some sunlight every day, and sleep in a dark, or dimly lit room. Add melatonin-rich foods to your diet: Sunflower seeds, alfalfa sprouts, almonds, eggs, goji berries, and tart cherries are a few examples.

 

2) Get daily exercise. Even just 10 minutes of aerobic exercise can help you sleep better at night. Be sure to exercise during daylight hours, not too close to bedtime. You need time to recover and relax after exercise. Weight-bearing exercise has been shown to be beneficial for bone health. Weighted vests for walking have become a popular and safe way to exercise without overdoing it. Yoga helps to increase flexibility and balance, reducing the risk of falls and fractures.

 

3) Minerals and Vitamin D. Magnesium has been hailed as a sleep-helper, and it is also great for building strong bones. Calcium, iron, and zinc are also known to help protect against osteoporosis. Vitamin D helps the body to absorb calcium, so it plays a key role in fighting osteoporosis. You can get Vitamin D from exposure to sunlight, and also from saltwater fish, liver, or Vitamin D fortified foods.

 

4) Avoid alcohol and tobacco. We know that alcohol at night interferes with sleep, but did you know that alcohol is also linked to lower bone density? Tobacco is also a culprit. Avoid these substances as much as possible.

 

5) Maintain a healthy body weight. Obesity is associated with sleep apnea, which disturbs sleep.

 

6) Get screened. Talk with your doctor about getting an osteoporosis screening. Osteoporosis comes on slowly, you might not be aware that you have it until you actually break a bone. When identified early on, osteoporosis can be treated effectively before it causes bone fractures.

 

And lastly, make sure you are sleeping on a comfortable and supportive mattress. No two bodies are alike, we all have unique bones! When shopping for a mattress feel free to “test rest” each one by stretching out as you normally would while sleeping. Your mattress is an important ally in helping you to get the sleep you need to protect your bones.

 

FOR MORE SLEEP TIPS VISIT THE BETTER SLEEP COUNCIL’S WEBSITE: www.BetterSleep.org

 

RESOURCES:

https://pubmed.ncbi.nlm.nih.gov/22946089/

https://www.sciencedirect.com/science/article/abs/pii/S8756328211011513

https://www.medicalnewstoday.com/articles/155646#causes-and-risk-factors

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04 Sep

Healthy Sleep Habits

By now you’ve likely heard many of the great habits you can get into that aid in the experience of a good night’s sleep. I’m here to share with you about some of the great habits you can get into, even while you are sleeping, so that your body can operate most efficiently for optimal health and healing.

 

Sleep on Your Left Side

The best sleep position for most people is to sleep on your left side. While this may be news today, the wisdom originally comes from Ayurveda, India’s 5,000-year-old Science of Life. The left and right sides of the body are very different from one another. For example, the lymph system is more dominant on the left side of the body. This is because most of the body’s lymph fluid drains into the thoracic duct, which then goes into the left side of the heart, left jugular vein, and left subclavian vein. So, it makes sense that sleeping on the left side benefits the lymphatic drainage system. The lymph system is our first line of detox in the body, so it is the first to become congested when overworked.

 

The spleen is an important part of the lymphatic system, and it is located on the left side of the body. The spleen filters both lymph and blood. While sleeping on your left side, drainage to the spleen gets an assist from gravity. When we move, and the muscles contract, the lymph system can drain all the body’s cells. By sleeping on our left side, we are allowing gravity to help the lymph drain to the heart and the spleen.

 

Sleeping on the left side is also good for the heart. The largest artery in the body is the aorta. The aorta goes from the top of the heart, arches to the left, and then goes down to the abdomen. When we sleep on the left, it is easier for the heart to pump blood downhill into the descending aorta.

 

For better digestion and elimination, sleeping on the left side is the way to go. The large intestine is situated so that it goes up the right side of the stomach area, then across so that it can deposit waste into the colon going down the left side. Gravity is once again our ally when we sleep on the left side. After sleeping well, the descending colon is ready for an easy and complete elimination of waste in the morning.

 

Use a Humidifier

A cool-air humidifier helps to bring moisture into a room, which benefits us in many ways. When the air we breathe is too dry, lacking humidity, we can experience respiratory problems such as sinus inflammation, bronchitis, asthma, or nosebleeds. Dry air can also make us become dehydrated more quickly. When the body gets dried out, it is more susceptible to bacterial infections. We may experience a dry throat, and dry eyes. We may notice dry skin, chapped lips, or eczema. On the other hand, when the humidity in a room is at 45-55%, we breathe more easily and sleep more soundly. A humidifier helps to re-moisturize air that has been dried out from weather, or from air conditioning and heating systems.

 

Another upside to using a humidifier is that you’re much less likely to snore! When you breathe in humid air, rather than dry air, the throat and nasal cavity are less likely to get dried out. The air is free to move through these channels as you breathe, so the snoring sounds don’t occur. If it’s your partner who snores, and you’re the one who is awake because of it, a humidifier will benefit both of you.

 

In addition, a humidifier helps to prevent the skin for drying out while you sleep. While drinking enough water during the day helps to keep us hydrated, using a humidifier at night can help us stay hydrated from the outside in, so that we wake up feeling fresh and rested.

 

Most newer humidifiers run very quietly, giving just a small amount of white-noise, which can be an added benefit to sleep. If you prefer to run a humidifier during the day, it will likely moisturize the air enough to get you through the night with the humidifier off.

 

Another way to incorporate humidity into your room is to run a hot shower or bath, and let the steam moisturize the room. While you’re at it, a steamy shower will also help to open up and moisturize your sinuses.

 

You can also use saline nasal sprays, or the Ayurvedic “neti pot” to irrigate and clean the sinuses. Eating spicy foods is another way to quickly relieve sinus pressure from dry air. If you’re up for it, try having some hot salsa, jalapeno peppers, or chili peppers. Even one bite can make your nose run and your eyes water!

 

Have an After-Dinner Drink

We’ve all heard how warm milk can settle us into sleep – and it’s true! Ayurveda has an even better beverage for us, which is healthy in many other ways as well. It’s called “Moon Milk” and it is fabulous! If you are vegan, or just avoiding dairy, substitute unsweetened nut milk instead. Each ingredient has a purpose. Turmeric is an anti-inflammatory. Cinnamon helps to reduce blood clotting, and is an anti-oxidant. Cardamom is known as the “Queen of Spices” and it can calm heartburn and nausea. In addition, cardamom is a natural breath freshener! Nutmeg is a natural sleep aid. Ashwagandha soothes the nervous system. Ginger is great for digestion, and ghee is used as a carrier to get all the herbs where they need to go in the body. If you’re looking for a healthy and delicious night cap, Moon Milk is it!

 

Moon Milk Recipe (1 serving)

1 cup milk (I prefer unsweetened almond milk, use any kind of milk you like)

½ teaspoon ground cinnamon

½ teaspoon ground turmeric

¼ teaspoon ashwaganda (easy to find online, or in Indian grocery stores)

1 pinch of nutmeg

1 pinch of ground ginger

1 teaspoon ghee (Ghee is clarified butter, look for ghee that is cultured and organic for the best quality)

 

In a small saucepan, over medium-low heat, bring milk to a simmer. Add in the herbs one by one, whisking as you go. Add the ghee, and reduce the heat to low. Continue to cook for 7-10 minutes to let the herbs incorporate into the liquid. Remove from heat and pour into a mug. Add a little bit of raw sugar if you like it on the sweet side.

 

For more info about how to get a great night’s sleep visit: The Better Sleep Council’s website HERE

 

https://www.nature.com/articles/nature14432

https://www.kenhub.com/en/library/anatomy/thoracic-duct

https://www.nycfacemd.com/sinus-health-dry-air/

https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694

https://bmcinfectdis.biomedcentral.com/articles/10.1186/1471-2334-13-71

https://www.bonappetit.com/story/this-recipe-for-moon-milk-is-better-than-counting-sheep

 

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04 Apr

Moody Much?

Moody Much? The Effects of Sleep on Our Moods

By Lissa Coffey

 

Ever have one of those days? You know the ones – when you are out of sorts and easily irritated, when nothing seems to be working and everything takes more effort? We’ve all been there. And though we tend to blame the traffic, or our co-workers, or the weather, chances are the real culprit that we haven’t gotten enough sleep.

 

Sleep research shows that there is a definite correlation between being sleep deprived, and feeling angry, hostile, and irritable. In addition, a chronic lack of sleep is associated with depression and anxiety.

 

When it comes to emotions, sleep deprivation seems to be the cause of increased emotional reactivity. People who experience sleep loss are much more likely to have a negative reaction when things don’t go well for them. Why is this? It’s got to do with the brain and the part of the brain known as the amygdala. The amygdala is responsible for processing negative emotion. When we don’t get enough sleep there’s a disconnect between the amygdala and the area in the brain that regulates its functions. So, sleep loss affects us in two ways: we are more likely to experience negative emotions (or worse than usual negative moods), and we also have less of an ability to regulate those moods.

 

A lack of sleep also affects our positive moods – making them less positive. Without adequate sleep we feel less happy, less friendly, and less compassionate. Even when something great happens for us, for example we win an award, we don’t experience it as positively as we would have if we had gotten enough sleep. Even losing just one hour of sleep could cause us to feel nervous, hopeless, or restless.

 

The good news is that a good night’s sleep can restore these brain connections so that the next day we can do better, and be better, both socially and emotionally. And of course, it follows that adequate, quality sleep promotes positive moods and a sense of well-being.

 

By understanding that this is the case, we can avoid taking on big challenges or confrontations on those days when we haven’t had enough sleep the night before, thereby avoiding possible conflicts and disappointments. We can also wait until days we’ve slept well the night before to celebrate our accomplishments, so that we can enjoy the moment that much more. This understanding also helps us to be more patient with our friends, neighbors and co-workers, and maybe not take it too personally when they snap at us for seemingly no reason.

 

If sleep deprivation continues, emotional problems can become exacerbated. The risk for developing emotional disorders such as depression and anxiety increases. Lack of sleep over time can impair memory, cause us to exercise less and eat less healthfully. We also tend to be less likely to participate in social or leisure activities when we suffer from sleepiness. Chronic lack of sleep affects our relationships, and our work life. In terms of emotions, those few bad days of bad moods can end up turning into weeks as we fall into the habitual lack of sleep. A 1997 study found that insomnia, defined as habitual sleeplessness, or the inability to sleep, increases the risk of a person developing symptoms of depression by more than tenfold.

 

If you’ve been sleeping poorly or feeling depressed for four weeks or more then it is important to address the problem. Experts say that one of the first signs of depression is difficulty with sleep. Lack of sleep and depression often go hand in hand, and it can be difficult to determine which came first. Many who don’t sleep enough are depressed, and many who are depressed don’t sleep well. The same holds true for anxiety. Anxiety makes it difficult to fall asleep. It also makes it difficult to fall back to sleep when we wake up in the middle of the night. Stress affects us in the same way. It makes the body alert and aroused, in the “fight or flight” mode, so that we can’t relax enough to get to sleep. Depression and anxiety cause us to wake up more often in the night, which means we miss out on the vital deep sleep that the mind and body needs to function optimally.

 

Another sleep issue that comes with depression is “hypersomnia” or excessive daytime sleepiness (EDS). Hypersomnia is when you sleep too much and have trouble staying awake. People with hypersomnia feel abnormally sleepy even when they’ve gotten adequate sleep. As many as 40% of adults with depression struggle with this.

 

Treating a sleep issue often reduces the symptoms of depression and anxiety. When we sleep well, we feel good. Good sleep helps us to be happier by nurturing our mental and emotional resilience. Sleep also contributes to a robust immune system which helps the body to stay healthy.

 

As you can see, mental health and sleep are intricately connected in many ways. Help yourself to maintain emotional health by following the guidelines that the Better Sleep Council recommends for a good night’s sleep including:

 

– Making your bedroom a sleep sanctuary – keep electronics out, keep the room dark and cool, and invest in a comfortable supportive mattress

– Getting some exercise and sunshine daily

– Getting to bed by 10 pm, and avoiding screen time an hour before bed.

 

There are many more great sleep tips and articles on the BetterSleep.org website.

 

If you are concerned that you might be experiencing depression, or if you have been feeling hopeless and constantly tired for more than four weeks, reach out to a mental health professional. Not sleeping enough, or not getting enough quality sleep, despite following sleep recommendations, or feeling sleepy no matter how much sleep you are getting, could be symptoms of depression or anxiety. It is important to see a professional, especially if you are having suicidal thoughts. You can also call one of these hotlines:

 

Suicide Prevention Hotline: 1-800-273-8255

MentalHelp hotline: 1-888-993-3112

 

Sources:

https://www.psychologytoday.com/us/articles/201401/between-you-and-me

 

https://www.webmd.com/sleep-disorders/features/emotions-cognitive

 

http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood

 

https://www.betterhealth.vic.gov.au/health/healthyliving/Mood-and-sleep

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6386825/

 

https://www.healthline.com/health/anxiety-insomnia

 

 

 

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28 Nov

What Are You Wearing? The History of Sleepwear

Pajamas! That’s the popular answer to the “What are you wearing?” question these days. Maybe because we’re at home more, or we just want to feel comfortable and cozy with all the stress in the world, but either way pajamas are definitely a trend in the fashion world. It’s become quite common to see families all dressed up in matching pajamas in holiday pictures on social media!

The purpose of wearing pajamas, or any other sleepwear, is to feel warm and relaxed so that we can get a good night’s sleep. We have so many choices when it comes to sleepwear, so let’s take a look at the history of how these styles came about.

The earliest descriptions of “night clothes” comes from the Middle Ages in Europe. Typically, this consists of a shapeless cloth, similar to a tunic, made of plain linen. Linen was often the fabric of choice because it could absorb perspiration and body oils, and could be boiled and bleached when wash day came around. Both the men’s nightshirt and the women’s “bed smock” looked the same, basically rectangular pieces of fabric simply sewn together.

Later more variety of fabrics were used, including cotton and flannel. The length of the shirt also varied from below the knee to the floor.  Buttons were added, and the design of nightshirts became more distinguishable between men and women. Collars were added for men and lace, ribbons and ruffles for women, but for both men and women this was still a one-piece shirt – no pants!

Women’s nightshirts turned into nightgowns in the early 1900s with embroidered necklines, and fancy sleeves. By 1909 the trend turned less practical and more beautiful as nightgowns turned into negligees made of satin and silk. In 1933 Diana Vreeland, the editor of Vogue Magazine at the time, had negligees made in Paris sent to her in New York. Her friend, Mary d’Erlanger, a socialite and trend-setter, wore one of the luxurious pink nightgowns to an event as a ball gown and started a new fad.

Pajamas are thought to have originated in ancient India. The word pajama comes from the Hindi words pae jama, meaning leg clothing. These are typically loose-fitting trousers with a drawstring, or now the more modern elastic, waistband. It’s likely that the British, having spent time in India, adopted this tradition in the 1800s. In England, they spell the word pyjamas. Originally, having separate clothes just for sleeping was quite a luxury, so pajamas were considered just for the wealthy. As time went on, more people started wearing pajamas to stay warm, as it was expensive to heat the home. Then the upper class upgraded their sleepwear with fancier, more expensive fabrics to set themselves apart.

By the 1920s pajamas were a definite fashion statement, worn by movie stars of the day. Designers like Coco Chanel made pajamas glamourous with lace and silk and long, flowing matching robes. The trend didn’t last long, though, as World War II had people thinking about being practical and thrifty. Pajama styles returned to their simple nature by the end of the war.

In 1934 It Happened One Night became the first film to win all five major Academy Awards: Best Picture, Best Director, Best Actor, Best Actress, and Best Adapted Screenplay. In the popular romantic comedy there is an iconic scene where Claudette Colbert wears Clark Gable’s tailored men’s pajamas. Of course, these pajamas went flying off the shelves of retailers all over the world! The style, a button-up shirt top with matching pants, has stood the test of time because it’s ideal for both men and women who want to look good and be comfortable while they sleep.

The 1950s brought more sleep style options for women, including “Baby Dolls” – pajama shorts with a loose top. By the mid 1980s sales of women’s pajamas outpaced sales of nightgowns. In 1977 Victoria’s Secret opened its first store in Palo Alto, California, offering women many more options in both lingerie and sleepwear. By the early 1990s the retailer had expanded to more than 350 stores nationwide, with sales of $1 billion. Now the company is still the largest lingerie retailer with more than 1000 stores. Perhaps their “secret” is in the many choices available to women.

When Marilyn Monroe was asked “What do you wear to bed?” she famously said: “Chanel Number Five.” Whether you get dressed, or undressed for sleep, make sure you get a great night’s sleep by sleeping on a supportive and comfortable mattress.

These days, “loungewear” is the term for clothing that can be worn to “lounge” or work at home. Yes, working and lounging are two different things. But the lines are blurred here… who hasn’t worn sweat pants with a suit shirt for a zoom conference call from home? Loungewear can be worn to yoga class, or to the grocery store, and it’s comfortable enough to sleep in. This ranges through anything from cute sweat suits, to knit pants called joggers, or leggings and a tee shirt. The options are numerous, and sales in this space are way up!

We tend to take it for granted that we have pajamas to change into when it’s time to go to bed. It’s a regular part of our nighttime routine, and helps us to get settled in for a good night’s rest. Yet there are many children for whom a pair of pajamas are just a dream. Whether they are homeless, or in foster care, many children live with uncertainty and without a stable environment. To help these kids, The Pajama Program was founded in 2001. This organization provides parents and caregivers with the resources and strategies they need to create and maintain a comforting bedtime routine for those in their care. The Pajama Program supplies inspiring storybooks and cozy pajamas to help parents and caregivers to connect with children at bedtime. We know that a good day begins with a good night’s sleep, and the Better Sleep Council has helped this cause by providing copies of “Freddy Bear’s Wakeful Winter” to The Pajama Program for distribution to the many caregivers they serve. For more information about The Pajama Program and how you can get involved, visit their website at PajamaProgram.org

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04 Nov

Sleep Quotes and the Wisdom (or Not) Behind Them

Sleep is one thing we all have in common. No matter where you live, how old you are, or what language you speak, if you’re alive, then you sleep. Since we’ve all been doing this sleeping thing our whole lives, we might just have some thoughts to share on the subject. And if you happen to be a celebrity, these thoughts might be shared with the public. Let’s look at some of these famous quotes about sleep, and see if we’re getting good advice.

 

“Early to bed and early to rise makes a man healthy, wealthy and wise.”  – Benjamin Franklin

 

Franklin was likely speaking from experience. His routine was that he would sleep from 10 pm to 5 am. Today, that’s the same routine for other successful people, including Jeff Bezos and Arianna Huffington. Ellen DeGeneres gets in her eight hours from 11pm to 7pm. However, Elon Musk and Barack Obama get to bed later, at 1 am, and then sleep until 7 am. So, can we thrive on less sleep?

 

There’s more than comes into play, including how people spend their daytime hours. Are you getting enough exercise and sunshine? Are you eating healthy foods? The quality of sleep you get it also very important. A study at John Hopkins University found that short but uninterrupted sleep is better than long hours of interrupted sleep. This is because interruption doesn’t allow the brain to go through all the sleep stages we need for energy and mental alertness. So, if you are getting that deep, uninterrupted sleep, even for fewer hours, and you are functioning optimally during that day maybe you don’t need as much sleep.

 

Research has shown that a good night’s sleep does make us smarter – or at least perform better on tests. A study at KU Leuven University in Belgium found higher test scores for students who slept seven hours each night during the exam period than those who got less sleep. The research accounted for differences in study habits, health and socioeconomic backgrounds.

 

Work eight hours and sleep eight hours and make sure that they are not the same hours. – T. Boone Pickens

Here’s a successful guy who believed in balance. Work, sleep, and then also live your life. Good advice. If you’re working too much and not giving the mind some downtime to rest before sleep, you’ll have a more difficult time getting to sleep, and probably not sleep as well.

 

I need nine hours of sleep because of all the activity I do. It doesn’t always happen, but I really try. – Ana Ivanovic

 

8 hours sleep is average – the ballpark for most of us. But some people need less, like Elon Musk, apparently! And some of us need more, like pro tennis player Ana Ivanovic. You don’t have to be an athlete, either – expending mental energy also requires a body-mind reset through sleep. If you find yourself yawning in the afternoon, or feeling like you need a nap, you might just need more sleep at night. When you’re getting enough quality nighttime sleep you shouldn’t need to take a nap. Young children and the elderly are exceptions, they usually need a nap in the day.

 

I don’t sleep enough, and it does… what is the opposite of wonders… horrors. It does horrors for my skin. – Kate McKinnon

I think my biggest tip – and I consider it a part of my beauty routine – is getting my sleep, without a doubt. I do a true eight hours. – Tracee Ellis Ross

 

There’s a reason why we call it “Beauty Sleep” and these actresses will tell you! It works both ways. Get good sleep and it shows on your face – your skin, your eyes, your smile. Or stay up too late missing those precious sleep hours and that will show up on your face, too. There’s only so much that make-up can do to hide the signs of lack of sleep. Who better than an actress to confirm this?

 

I drink a ton of water. And I never go to bed too full. – Chrissy Teigen

 

Chrissy Teigen has the right idea when it comes to eating. It’s best not to go to bed on a full stomach, because then your body is busy digesting instead of focusing on getting you into a sleep state. But it’s also not good to go to bed hungry either. Chrissy posts on her Instagram account about her “night eggs” that she swears by for sleep. She eats one lightly seasoned hard-boiled egg before bed, and it give her just enough protein to get her through the night without being hungry. But when it comes to water – it’s great to drink water during the day, but definitely limit your intake after 7 pm or your sleep will be interrupted when you need to get out of bed to visit the bathroom!

 

Never go to bed mad. Stay up and fight. – Phyllis Diller

Make sure you never, never argue at night. You just lose a good night’s sleep and you can’t settle anything until morning anyway. -Rose Kennedy

 

I think we’ve all heard this from marriage and relationship experts: “Never go to bed angry.” Worst advice ever! What is the alternative? Like Phyllis Diller says, stay up and fight? I’m sure Phyllis was joking – how can anyone possibly sleep after getting all riled up in a heated argument? I think Rose Kennedy has a better idea. Never argue at night. Table the argument, go to sleep and figure it out in the morning. Chances are, after a good night’s sleep, the argument won’t seem so important anyway. You’ll be able to think more clearly and may even have dreamt up a solution to the problem!

 

Nothing makes you feel better than when you get into a hotel bed, and the sheets feel so good. Why shouldn’t you wake up like that every day? Spend money on your mattress and bedding because these things make a difference on your sleep and, ultimately, your happiness. -Bobby Berk

 

Bobby Berk is an interior designer and television host. He travels a lot for work, so he knows about staying in hotels. Many people experience a great night’s sleep when they stay in a hotel. And when they come home it’s just not the same. The difference? The mattress. Hotels are really good about getting fresh new mattresses all the time so that their guests are comfortable. So, Bobby is giving us really good advice. A new mattress is an investment in both our health and happiness. And of course, the bedding should feel good when you’re in bed, and look good enough to make you smile when you’re out of bed!

 

 

https://podcasts.hopkinsmedicine.org/december-24-2015-interrupted-sleep/

 

https://www.forbes.com/sites/alicegwalton/2015/11/13/the-sleep-habits-of-highly-successful-people-infographic/#1459a7376d7f

 

https://nieuws.kuleuven.be/en/content/2014/for-better-marks-get-a-good-nights-sleep

 

 

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19 Oct

Circadian Rhythms and Blues

Nature has a rhythm. We see it in the way the seasons change, the way the tide comes in and out, and the way the sun rises and sets. It all just happens as it is supposed to. A circadian rhythm is the physiological processes of all living animals and plants within about a 24-hour cycle. This rhythm is created internally, but it can be modified by external factors such as temperature and sunlight. When we look at patterns of daily behavior, such as eating and sleeping, circadian rhythms are key.

 

Back in the days before electricity, staying in rhythm with nature’s cycle was the norm. People would wake up with the sun, work in the daylight, and go to bed sometime not too long after dark. It wasn’t that long ago that the few television channels we received signed off at midnight and there was no programming overnight. But now, we live in a 24/7 world. We do business with foreign countries by computer at all times of the day and night. We travel across oceans and time zones in a matter of hours. We don’t have to wait for stores to open, we can shop online anytime we want. And between the thousands of television and radio stations we have access to, along with internet options, we are never lacking in around-the-clock entertainment. Given all the amenities of life that we have access to it’s understandable how easily our own rhythms can get out of synch with nature.

 

Ayurveda, the 5,000-year-old Science of Life from India, says that the mind and body operate most efficiently when we go to bed at the same time each night, 10 pm, and arise at the same time each morning, 6 am. According to Ayurveda, this is an essential practice for people to be in harmony with nature and to be their healthiest and happiest selves. Ayurveda advises that for people who need less sleep, that they get up earlier in the morning. And for those who need more sleep, that they go to bed earlier at night. Meal times are also planned for optimal digestion, with the largest meal of the day consumed around noon.

 

While this sounds like a healthy lifestyle choice, is it possible for everyone?

 

Modern science has identified “chronotypes” amongst people. While habits play a role in this, a person’s chronotype, or internal clock, is most influenced by genetics and can be difficult to change. There are morning birds, and night owls, and many others in between. We each have a chronotype that fits on a bell curve alongside everyone else’s. 30-50 percent of people fall in the middle of this curve, sleeping between the hours of 11 pm and 7 am. About 40 percent of people have sleep cycles that fall about an hour or so down the sides of the curve, sleeping between 10 pm and 6 am, or between midnight and 8 am.

 

Then there are those who fall on the edges of the curve. Many teenagers tend to be in this category as their changing hormones can affect their chronotype. They prefer to stay up later, and wake up later, though this pattern shifts earlier as they age. Because both science and educators have recognized this, some schools are now starting a bit later to help their students to be more alert and productive during class times. With flex schedules, and more jobs available for nighttime workers, for some people it can be a benefit to be a night owl.

 

Having a sleep schedule that is outside the norm can be a problem, as society tends to reward early risers. The expression “the early bird catches the worm” dates back to the 1600s! For those who need to get to bed early and wake up early, it’s not so difficult to fit in. But those whose chronotype gives them the need to stay up late, and wake up late, often struggle conforming to the duties and expectations that come with a 9-5 job.

 

When a person’s body clock is out of sync with society’s clock scientists call it “social jet lag.” Social jet lag puts stress on the body and mind that can affect job performance and undermine health. Research from 2012 showed that those with social jet lag were more likely to be overweight, had a greater risk for depression, and were more likely to participate in risky behaviors such as smoking or drinking. It’s not the chronotype itself that causes these problems, it’s the mismatch between the chronotype and the daily schedule. In addition, if night owls are getting less sleep because they are getting up earlier, while not going to bed earlier, this ongoing sleep deficit can also create a risk for heart disease, diabetes, and obesity.

 

If night owls can’t change their work hours, there are ways that they can shift their internal clock to earlier in the day. However, this requires commitment, and can be difficult to maintain.

One way to shift is through a combination of bright light therapy and melatonin. Usually being out in the sun provides the natural light exposure necessary for our internal clock. But when working from an office all day, we don’t always get the sun we need. There are lamps that mimic the sun that can be helpful. Leaving the curtains open at night so that the morning sun streams in is a good strategy, as is going for an early morning walk or run. With light therapy you must stick to the same schedule every day of the week. If you sleep in on the weekend you can set-back all the progress you’ve made up to that point.

 

The body naturally produces the hormone melatonin at night when it is dark, but melatonin production varies from person to person. Taking a melatonin capsule 3-4 hours before the desired bedtime will help a night owl to feel sleepier earlier than they usually do. Think of this new routine with light therapy and melatonin as a sleep diet, and be diligent with it.

 

Another option to re-set the body clock is chronotherapy. Rather than trying to go to bed earlier than usual, night owls can try going to bed two hours later each night until they reach their desired bedtime. This process can be successful, but it takes about two weeks. Few people have such control over their schedules for that length of time to follow through with the plan.

 

Another strategy for groggy night owls is the midday coffee nap. When you feel tired, adenosine, a chemical that promotes sleep, circulates throughout the body. When you fall asleep, adenosine levels drop. Caffeine competes with adenosine, preventing adenosine from being received by the brain. So, you feel less sleepy. It takes 20 minutes for caffeine to take effect. So, on your lunch break, quickly drink a half of a cup of coffee or so, then set your alarm for a 20-minute nap. This way the body doesn’t get into the deep sleep state. You can also just rest or meditate during that time if you prefer. At the end of the 20 minutes the caffeine starts to kick in, and you also have the energy boost from the quick nap or rest. Just make sure that you don’t consume caffeine any time past 2 pm or you’ll have a more difficult time getting to sleep at bedtime.

 

Whether you’re a night owl or a morning bird, or anything in between, make sure the sleep you get, whenever you get it, is on a comfortable and supportive mattress. This way you’ll wake up refreshed no matter what time it is!

More sleep tips at www.BetterSleep.org

 

https://www.sciencedaily.com/terms/circadian_rhythm.htm

https://www.sciencedirect.com/science/article/pii/S0960982212003259

https://www.vox.com/science-and-health/2015/12/18/10450300/case-against-sleeping-in

https://www.healthline.com/nutrition/coffee-nap

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011935/

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02 Jun

Seven Simple Ways to Silence Snoring


If you snore, you might not even be aware that you’re making such a racket in your sleep – but if you sleep with a partner, they sure are! Where is all this noise coming from? It’s basically just noisy breathing that disturbs your sleep and that of your partner. The side effects of snoring include fragmented sleep, resulting in daytime drowsiness.

 

Snoring is a pretty common problem, affecting about 90 million adults in the United States. What causes it? The muscles of the throat relax when we sleep. The tongue falls back and the throat becomes narrow and soft. As we breath, the walls of the throat vibrate, and that’s when some people make that “snnnnnnooore” sound. Aging causes the throat muscles to relax, so older folks are more likely to snore than younger ones. Obesity also contributes to snoring since there is more fatty tissue in the neck area. Then there are also snoring risk factors to consider such the way the nose and throat are structured, how much alcohol you’ve had, and even your sleep position. And snoring could also be caused dry air, a cold, or an allergy.

 

If you are a chronic snoring offender, consult your physician to make sure you don’t have obstructive sleep apnea. Apnea is heavy snoring that requires medical attention when the throat’s walls collapse, causing a cessation of breathing.

 

Here are some simple home remedies that just might help to keep the peace in your household:

 

1) Use a humidifier. Air conditioners and heating units dry out indoor air, and the delicate tissue in the nose and throat are sensitive to this. A cool air humidifier helps to replace some of that moisture in the air, making it more comfortable and easier to breathe through the nose. You may add a few drops of essential oil to the humidifier unit to get added benefits. Peppermint, tea tree oil, and eucalyptus all help to open up the nasal passages naturally. If you’ve got a snoring dog, a humidifier will help that, too!

 

2) Take a steam. A hot steamy shower before bed helps to reduce nasal congestion so that you can breathe more easily. As an alternative, you can inhale steam by putting a bowl of boiled water on a table (add essential oil as an option here as well) and leaning over the bowl. Breathe in deeply. You may want to use a towel over your head to create a tent effect that directs the steam towards your face. Give it at least 5 to 10 minutes to see some results.

 

3) Lubricate the nasal passages. Ayurveda, India’s 5,000-year-old Science of Life, recommends lubricating the nasal passages with sesame oil, or ghee. Ghee is also known as clarified butter. It is used in many Ayurvedic remedies for its medicinal properties. With clean hands, you can simply use your pinky finger to massage the inside of your nostrils with sesame oil or soft ghee. Close off one nostril at a time and breathe in the oil to moisturize further up the nose. Repeat before bed and upon awakening in the morning.

 

4) Lubricate the throat.

-Olive oil is a strong anti-inflammatory agent and can decrease the swelling in the respiratory passages. It also relieves soreness and reduces the vibration in the throat that causes snoring. Simply take a shot class full of olive oil all by itself (two to three sips), right before you go to bed.

-Honey also has anti-inflammatory properties, and it coats the throat, reducing snoring vibrations. Mix one teaspoon of honey in a cup of hot water, or a cup of chamomile or ginger tea and drink sometime between after-dinner and bedtime. Chamomile is famous as a muscle and nerve relaxant, which will help you to sleep comfortably. Ginger has the benefit of anti-bacterial effects.

 

5) Use Herbals.

-Peppermint has anti-inflammatory properties that can help open up the whole respiratory system. Take a drop or two of peppermint oil in a glass of warm water and gargle with it before bed.

-Cardamom has been used as a decongestant and an expectorant, so it can be helpful in opening up blocked nasal passages. You can chew up some cardamom pods, or mix about ¼ teaspoon of ground cardamom in a cup of warm water and drink before bed.

-Nettle is helpful to relieve snoring caused by seasonal allergies as it has both anti-inflammatory and antihistamine properties. Make a tea from about a Tablespoon of dried nettle and let it seep in boiling water for five minutes. You can drink this anytime to help relieve allergy symptoms.

-Turmeric is a mighty antibiotic and antiseptic. Interestingly, these properties are amplified when turmeric is mixed with milk. This also makes it an amazing immune system booster! Use 2 teaspoons of ground turmeric and mix into a cup of hot milk to make “Golden Milk,” an ancient Ayurvedic recipe. Sip about half an hour before bedtime.

 

6) Sleep on your side. Sleeping on the back can cause the tongue to move to the back of the throat and blocking some airflow, causing snoring. If you can sleep on your side instead, air flows more easily so there’s much less chance of snoring. For those who have trouble sleeping on their side, “Tennis Ball Therapy” was created.

 

TBT, as it is now known in scientific journals, is a popular snoring treatment designed to help train a person to sleep on their side. Typically, a tennis ball is taped, or attached in some way, to the snorer’s back, impeding them from rolling over onto their back. It doesn’t have to be a tennis ball, but that size seems to work for most people. For my friend Dave, when the tennis ball was ineffective, his wife resorted to duct-taping a soccer ball to the back of his shirt! Snoring prevention has gotten to be big business. Now, conveniently, there are sleep shirts you can get with the tennis ball pocket sewed into the back. Some companies make dedicated inflatable sleeping backpacks to get the job done.

 

7) Play the Didgeridoo. The Didgeridoo is traditional wind instrument from Australia. It has a unique sound, and it requires strong mouth, tongue and throat muscles to play. Practicing on this instrument builds up and tones those muscles so that you are less likely to snore. Any wind instrument will do, just make sure that your practicing doesn’t become more annoying to your partner than your snoring is!

Lots more sleep tips at: BetterSleep.org

 

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20 Apr

Lucid Dreaming

“All that we see or seem

Is but a dream within a dream.”

-Edgar Allan Poe

 

You’re asleep, dreaming away, and then you realize that you are in a dream. Has that ever happened to you? If so, then you have experienced lucid dreaming. It’s like the “dream within a dream” that Poe writes about.

 

Usually during the dream state, the dream is our reality. We aren’t conscious of the fact that we are dreaming. It is only after we wake up that we can understand we were in a dream and not in reality, sometimes to our great relief! Lucid dreaming is a state in which we are aware that we are dreaming while we are dreaming. Aristotle, the ancient Greek philosophy, wrote about this in his treatise “On Dreams” sometime around 350 B.C. He says: often, when one is asleep, there is something in consciousness which declares that what then presents itself is but a dream.”

 

In 1899 Sigmund Freud in “The Interpretation of Dreams” gave credit to Aristotle as being the first to recognize that dreams “do not arise from supernatural manifestations but follow the laws of the human spirit.” In 1913 Dutch psychiatrist and writer Frederik van Eeden coined the term “lucid dream” in his article “A Study of Dreams.”

 

Today researchers estimate that about 77 percent of people have experienced lucid dreaming one or more times. Since most dreaming takes place during REM (rapid eye movement) sleep, this is when lucid dreaming occurs as well. During the REM stage of sleep, most of the muscles in the body become paralyzed, so that we don’t hurt ourselves while acting out our dreams. But the eye muscles, still able to move, move rapidly. Good quality REM sleep helps improve memory, focus, and emotional regulation.

 

While it is usual to just wake up from a lucid dream, many lucid dreamers are adopting the practice of staying in the dream state and exploring the potential there. They can observe their dreams, think of them in the context of the waking world, and sometimes even control the direction of their dreams. For example, a lucid dreamer may choose to work on a challenging problem in the dream state. Before drifting off to sleep, they think of the problem for which they need a solution. In this way, they train the mind to move in the direction of their goal.

 

There are many applications to lucid dreaming that can be beneficial to a person’s life. Using lucid dreaming to help stop nightmares is called “lucid dreaming therapy.” This has also been helpful for people to overcome phobias. With this technique, the dreamer can consciously take on “superpowers” in the dream to fight back or escape from what they are afraid of, or even choose to wake up from the dream. Lucid dreaming techniques have also been used to treat depression and PTSD (Post Traumatic Stress Disorder).

 

It takes time and practice to both learn and get good at lucid dreaming. If you’re up for it, here’s how you can get started:

 

1) Get good quality sleep. To have dreams, you need restful sleep, which includes as much REM as possible. Practice good sleep hygiene: keep the room cool, dark and quiet. Get to bed by 10 pm. Follow a calming bedtime routine – including no screen time at least one hour before bed. Make sure your mattress is in good condition. If it is older than 5-7 years you’re probably due for a new one. Remember that a mattress is the foundation of a good night’s sleep

 

2) Keep a dream journal. Many people can’t remember their dreams by the time they wake up. And as the day goes on, dream memories fade. Keep a notebook by your bed and as soon as you awaken, write down everything you can remember about your dreams. As an option, you could record a voice memo if this is easier. There are several dream journal apps for phones to keep track of your dreams as well.

 

3) Look for patterns and signs. Once you have a few dreams recorded, start looking for what images show up again and again. It might be people, or places, or themes. When you identify these signs, you’re more likely to be able to recognize when you are in a dream state.

 

4) Reality checks. Lucid dreaming experts say that we can get the brain used to the idea of noticing when we’re dreaming or not. This way we’re better able to do so while we’re sleeping. For example: While you’re awake, check the clock – look away – then look back at the clock. In the waking state, the time will stay the same. In the dream state, the time will likely change. Notice the waking state about 10 times a day, reminding yourself that you are awake.

 

5) The MILD technique. MILD stands for Mneumonic Induction to Lucid Dreaming. As you are falling asleep, repeat a phrase to yourself over and over again. For example: “I will know when I am dreaming.” By doing this you’re encouraging the brain to be aware as dreaming happens, and this increases the possibility of lucid dreams.

 

6) Go back to the dream. If you wake up from a dream, stay in bed and record the details in your journal. Then when you try to go back to sleep, focus your mind on returning to the same dream. Play it out as if you were aware of the dream until you fall asleep.

 

7) The WILD technique. WILD stands for Wake Induced Lucid Dreaming. When you wake up, instead of writing down the dream, keep your eyes closed and go right back to sleep. As you lie there, keep the mind focused and aware. Sometimes in this state, when the mind is awake and the body goes to sleep, you might become aware of “sleep paralysis.” If this makes you uneasy, remind yourself that this is temporary so that you can lucid dream, and that you are safe and comfortable. Salvador Dali, Benjamin Franklin, and Mary Shelley are known to have used this technique to help themselves dream up some of their greatest works.

 

8) Stay in the dream. Often beginning ludic dreamers get excited when they realize that they are in a dream that they wake themselves up. To stay in the dream, experts recommend that you distract the mind from the physical sensations of waking up. While in the dream you could rub your hands together, spin around, fall backwards, or continue doing what you were doing in the dream.

 

9) Video gaming. A recent study found that video gaming is associated with more ability to remember dreams. Video gamers are often immersed in a dream-like, fictional world where they have control over their movements and activities. Just make sure to stay off the screen 1 hour or more before bed to get a good night’s rest.

 

Like any skill, you need to practice and be patient as you work on lucid dreaming. The first step is just to relax and observe. Enjoy the process. Sweet dreams!

More sleep tips at : www.BetterSleep.org

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