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People with chronic insomnia should use sleeping pills with caution due to the risk of severe side effects, which can include psychological and physical dependence, lowered breathing rates, among other issues. However, there are certain benefits that can come from using medication to help with sleep, but such a decision needs to be made with care. Sedatives are often prescribed to help with insomnia. Nevertheless, many suffering from insomnia choose not to rely on drugs to treat their condition. Keep reading to learn about the best natural ways to combat sleep disorders like insomnia.

Best Natural Solutions for Treating Insomnia

Sleep medications and supplements can provide immediate relief during times of stress or grief. However, they are not a good long-term treatment for insomnia or any other sleeping problem. Because of this, many explore other remedies, including natural treatments. 

Cognitive Behavioral Therapy for Insomnia

If you are looking for a more natural way to address your sleep problems, Cognitive Behavioral Therapy (CBT) is the best natural treatment for insomnia. The National Institute of Health (NIH) was able to conclude that Cognitive Behavioral Therapy for Insomnia is a natural, risk-free, and effective way to manage chronic insomnia and its adverse effects. It doesn’t include any medication, and it just focuses on a person’s behavior by providing relevant education and establishing better sleep habits.

This treatment focuses on is changing a person’s misconceptions about insomnia and sleep in general, including sleep schedules and patterns. Patients would have four to twelve sessions of 30 minutes where a qualified sleep professional that would educate them on how to treat their sleep problems. They also give homework to do before the next session and encouraged to keep a sleep diary. The therapy is designed to deal with the tendency of your body to stay awake while you are in bed. This method requires hard-work since you will be undergoing an effortful program in order to rework the sleep habits you have.

Cognitive Behavioral Therapy for Insomnia works in three ways. Sleep restriction, stimulus control, and relaxation training are the three primary techniques used. The second technique, sleep restriction, aims to maximize your efficiency in terms of sleeping. In order for you to easily fall asleep, stimulus control will contribute to that. Relaxation training helps your body calm down before sleep.

The American Academy of Sleep Medicine, the American College of Physicians, and the European Sleep Research Council recommended the Cognitive Behavioral Therapy as the first line treatment for chronic insomnia. It may not work for everyone, but it sure is the best natural treatment for insomnia for most.

Advantages and Disadvantages of Cognitive Behavioral Therapy for Insomnia

Advantages

• This method is very instructive.  
• Short-term therapy that won’t take a lot of time.
• The focus is on getting better, rather than feeling better.
• Anyone can try this method.
• The therapy is well structured.  
• It helps you develop good sleeping habits.
• It enables you to avoid behaviors that would keep you from relaxing.

Disadvantages

• It isn’t effective for everyone.
• The therapy itself is well-structured, so you will undergo rigorous training which can be challenging for most.
• You have to give your full commitment because your therapist can only provide advice, you’re the one who is going to work on your sleep habits. Hence, your cooperation is mandatory if you badly want to treat your condition.
• It is time-consuming since you have to go to sessions on a regular basis, especially if you require more sessions.

Other Natural Treatments for Insomnia

Apart from CBT-I, there are many other treatments for insomnia. Let’s take a look at some other natural treatment options.

Traditional Medicinals Relaxation Tea (Original)

The Relaxation Tea from Traditional Medicinals is made with passionflower, chamomile, and other great, relaxing herbs. Aside from being organic, it is also NON-GMO and caffeine-free with Fair Trade certified ingredients. The package comes with 16 bags of tea. This product can significantly help you to calm your nervous system. The makers of Traditional Medicinals Relaxation Tea put many relaxing herbs, like linden flower, and chamomile. Their goal was to produce a mellow blend which can help make it easier for you to rest and sleep soundly. It has a mixture of bitter and sweet flavors, but it is also minty with subtle hints of spice and citrus.

Gaia Herbs Sleep and Relax Tea

Gaia Herbs Sleep and Relax Tea is a caffeine-free product that is 100% vegan with no animal byproducts. It has been tested for purity, and it is free of pesticides and heavy-metal toxicity. The only thing you need to do is to pour a cup of newly-boiled water over tea bag, cover and steep it, and then wait 10 minutes before savoring the tea. It’s best to drink it an hour before bedtime. Tension and irritability are just a few of the common complaints that can prevent you from having a restful sleep. This product contains an herb formula that is known to support peaceful sleep and help make you feel rested in the morning.

Gaia Herbs SleepThru – 30 Vegetarian Liquid Phyto-Caps

Gaia Herbs SleepThru is made of a Magnolia bark, Proprietary Synergistic extract blend of Ashwagandha root, Jujube date seed, and Passion Flower flowering vine. It is 100% vegan with no animal byproducts. It has also been tested for purity, which makes it free of pesticides and heavy-metal toxicity. It is an herbal dietary supplement with 16 tea bags in one package. Aside from that, it is also USDA organic.

Source Naturals NutraSleep

Source Naturals NutraSleep contains a mixture of vitamins and minerals. This product is available in packages of 40, 100, or 200 tablets. It is a dietary supplement, and it is suitable for vegetarians since it doesn’t contain eggs, gluten, dairy, wheat, or soy. It also doesn’t contain preservatives, sugar, or artificial color. The ingredients in this product are known for their relaxing and soothing effects.

Conclusion

Insomnia has been linked to numerous physical and mental health disorders. Lack of sleep increases your risk of attaining health conditions, specifically heart disease, high blood pressure, chronic pain, diabetes, and many more.

Before you consider using supplements, give Cognitive Behavioral Therapy a try. It is undeniably the best treatment since it aims to improve sleep quality. The therapy is composed of strategies that help you to get rid of interfering thoughts and worries. It can help you manage stress, and it can also calm an active mind that won’t shut off when you’re trying to relax and get some rest. 

If it doesn’t work, you can consider trying a natural supplement. However, you have to consult your doctor what supplement is best for your needs. 

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A new study carried out by the American Academy of Neurology has found out that taking antidepressants, having PTSD or anxiety are risk factors for a violent sleep disorder otherwise known as REM sleep behavior disorder. The results of the study were published in the medical journal of the American Academy of Neurology and claim that men are more likely to have the disorder.

Rapid eye movement or REM sleep is also known as the dream stage of sleep. During this sleep stage, your brain sends signals to your muscles to prevent them from moving. However, when someone has RBD, those signals are disrupted, and the individual can act out on their dreams. A person with this sleep disorder may sometimes act out violently by yelling, flailing their arms or even punching or kicking. In some cases, they can harm themselves or their partner.

One of the authors of the study, Ronald Postuma from the McGill University in Montreal, says that the cause of REM sleep behavior disorder is unknown, but that it may be caused or aggravated by medications. It can also be an early sign of certain neurologic conditions such as Parkinson’s disease, dementia with Lewy bodies even multiple system atrophy. The authors of the study believe that identifying lifestyle and personal risk factors linked to RBD may help prevent the sleep disorder from developing.

The study examined and analyzed data gathered from more than thirty thousand people with the average age of 63. All subjects were screened for a variety of health conditions and were asked about their lifestyle, behavior, as well as some social, economic and psychological factors. 3.2% or almost 1000 people were identified with possible REM sleep behavior disorder. Participants with Parkinson’s and Alzheimer’s disease, dementia, or sleep apnea were excluded.

After analyzing the gathered information from the participants of the study, scientist have found out that those with the REM sleep behavior disorder are 2.5 times more likely to take antidepressants and 2.5 times more likely to have PTSD. They were twice more at risk to have a mental illness and 1.5 times more likely to experience psychological distress.

Other findings included that men were two times more likely to have RBD. The results of the research also show that people with REM sleep behavior disorder are 25% more likely to be moderate or heavy drinkers, have a bit less education (average 13.2 years of education), and a slightly lower income. People with this disorder are also more likely to be a smoker. Of course, these factors don’t indicate a person is at high risk of REM sleep behavior disorder, but it shows there is a link. RBD is a strong sign of future neurodegenerative disease, and by understanding it, we can better prepare ourselves for preventing and treating complex neurologic conditions like Parkinson’s disease.

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A new study conducted by the American Academy of Sleep Medicine suggests that positional sleep therapy, particularly the one that helps reducing supine sleep, may promote better maternal and fetal health in late pregnancy.

The results of the research show that expecting mothers who spent less time sleeping in the supine sleep position has overall better maternal and fetal health which can be observed through an increase in maternal oxygen saturation, fewer desaturations, and also fewer fetal heart rate decelerations.

Positional sleep therapy in late pregnancy involves wearing a device around your waist that prevents them from sleeping on their back. The main author of the study, Jane Warland from the School of Nursing and Midwifery at the University of South Australia claims positional therapy and reducing supine sleep can significantly improve maternal and fetal health benefits, while minimally impacting sleep quality and sleep time. The results of the study were published in the Journal of Clinical Sleep Medicine.

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According to the scientists who conducted the study, most pregnant women sleep in the supine position or at least 25% of their sleeping time. Unfortunately, although this position is very comfortable for many expecting mothers, it is a risk factor for stillbirth and low birth weight. When sleeping in the supine position, expecting mothers with sleep-disordered breathing further deprive the fetus of oxygen. Positional sleep therapy is known to help with reducing supine sleep time and increase side-sleeping time. However, no previous studies have examined how it can be used or benefit pregnant women.

After some research, the scientists concluded that positional sleep therapy or wearing a device that reduces back sleep and doesn’t impact the mother’s sleep time and quality is a simple yet effective way to minimize stillbirth incidence. This conclusion was made after examining 25 healthy women during late pregnancy. The research was carried out for two nights. One night, the expecting mothers were sleeping as they usually do, and the other night they were wearing a special belt that is specifically designed for positional therapy in pregnancy. With an intervention in sleep, maternal heart rate, blood oxygen saturation, and sleep and breathing parameters were improved. The mentioned parameters were measured with a body position sensor and a device that monitors the electrical signals on the mother’s abdomen. Future research aims to further explore the benefits of this type of sleep therapy in late pregnancy.

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A study conducted by Michigan State University has demonstrated that a lack of adequate sleep significantly deteriorates memory capabilities, making it hard to perform even basic tasks. Not getting enough rest is a principal factor in human errors across critical occupations, including surgical errors, public transportation accidents, and mistakes in managing nuclear power plants.

Professors and scientists from the MSU Sleep and Learning Lab urge us to take sleep deprivation seriously because their study has found out that nearly one-quarter of the people with procedure-heavy jobs are sleep deprived and have fallen asleep on the job. The results of this study are published in the Journal of Experimental Psychology. The focus of this study was to analyze how sleep deprivation impacts one’s ability to complete complex tasks that involve directions and have multiple steps. Due to sleep deprivation, even the most basic errors, such as adding sugar twice to a recipe, occur frequently. These kinds of errors are not so serious. However, sleep deprivation was also at least partly to blame in most car accidents and even some of the world’s greatest catastrophes — like Chernobyl. The point of this study is to prove how critical sleep is to complete any task, no matter whether that task is simple or complex.

The Relationship between Sleep and Memory

The study revealed that every day 11 sponges are left inside of patients during surgery due to sleep deprivation. This means 4,000 mistakes in basic procedures are made every year due to lack of sleep. The results of the research show that sleep-deprived individuals shouldn’t perform complex tasks at all, because they are very prone to making a mistake. The risk of making a mistake further increases when these individuals were interrupted and had to remember where they were in the procedure before starting to work on their task again. Sleep-deprived individuals had a lot of troubles remembering where they were and how to continue in the sequence once interrupted. Therefore, the scientists concluded that the real cause of the problem is not sleep deprivation, but memory maintenance that is hindered due to lack of sleep.

When memory maintenance is impaired, it’s very difficult to pick up the task where you left off without any errors or missteps. People who have slept well can deal with everyday distractions (such as receiving a text message or simply answering a question) without any problems. However, since sleep-deprived individuals operate with reduced cognitive capacity, these distractions may be very harmful. Memory maintenance is also one of the reasons why students who pull all-nighters don’t retain any information for their exams. However, more worrisome are individuals working jobs who may put themselves and others at risk because of sleep deprivation. It’s something we mustn’t overlook.

Unfortunately, while certain people can easily fall asleep, many struggle to achieve the necessary rest they ardently require, particularly during nighttime. This often results in morning sluggishness, adversely affecting both their job performance and their general health. If you’re looking for solutions to this problem, delving into “what is white noise” and comprehending its potential benefits might prove helpful.

Why do you need a white noise machine?

White noise machine is a device that produces sounds with a variety of characters.   It could be in the form of rushing waterfall, wind blowing through trees and many more.  These machines with soothing sounds will help you fall asleep and stay asleep within the whole duration of your sleep.

Meanwhile, white noise itself contains many frequencies that have equal intensities.   It has an even distribution of all sound frequencies within the range of a person’s normal hearing.  The noise sound it has is like a hiss or a spray from an aerosol can. The sounds of white noise are higher-pitched within our ears because a human’s ears are more sensitive to higher frequencies.

Furthermore, people who have sleep disorders use this product to help themselves sleep tightly.  But how would you know that you have sleep disorders? If you are experiencing the following, think twice already because these are the sleep disorders symptoms:

–    Consistently taking up to more than 30 minutes of waiting time to fall asleep

–    Mood and behavior instabilities like irritability, aggression, or impulsiveness, even after having 7 or 8 hours of sleep during night time

–    Waking up several times in the middle of the night and remaining awake until morning comes

–    Having long naps during daytime

–    Difficulty in concentrating on working or school activities

–    Falling asleep at inappropriate times

–    Waking up too early in the morning

–    Excessive snoring, breathing or gasping noises while sleeping

–    Irresistible urge to move legs at bedtime

–    Requiring a stimulant to keep you awake during daytime

These warning signs are quite alarming because it will affect your sleeping situation and later your health. Moreover, within the list of sleep disorders, these are the most common sleep disorders which many people experience due to excessive, inappropriate sleeping time during daytime:

–    Insomnia

–    Snoring

–    Sleep apnea

–    Narcolepsy

Although there are many types of sleeping disorders, the above mentioned are commonly agonized by many people due to the chances of getting proper sleep during night time, by such, if the smoothness of evening sleep is a concern, people use sleeping machines as sleep disorder treatment especially for those situations which are not severe that needs medical attention.  

Thus, the sleep conditions of these people make it difficult to fall and stay asleep.  Their sleep disorder blocks the sleep quality they could have enjoyed. In line with health, sleeping at night is very important because it has a significant role in your physical health.  It also involves in healing and repair of your heart and blood vessels. Once you have ongoing sleep deficiency, chances are: it is linked to an increased risk of heart disease, high blood pressure, kidney disease, diabetes, and stroke.

It was shown in recent findings of a research that sleep plays a housekeeping role that removes toxins in your brain that builds up while you are awake.  As you sleep, your mind and body are remarkably active. That is why for you to take a sleep which your body needs, white noise should intervene in your ways of treatment too, to help you with this state of sleep condition.  

White noise machines will help you sleep better

In simple terminologies, white noise has a particular type of sound signal that is used to mask background sounds.  Additionally, if you will use white noise to promote healthy sleep, it will help you drown out sounds that prevent you from both falling asleep or staying asleep.  The production of white noise by the use of the machine could make give you a hassle-free way of listening to it.

The white noise machine has a soothing and fuzzy soundtrack which other people can rely on to sleep and block out distractions.  The relaxing white noise becomes the favorite way to help the brain and body relax for the quality of sleep during night time.

Several medical people have testified the use of white noise to the betterment of sleepers’ sleep.  One of them is Joseph Ojile, M.D., the Medical Director and Chief Executive Officer of the Clayton Sleep Institute, claimed that the white noise has a function that is anti-noise.  It merely means that it is excess noise. The sound it has distracts the brain; however, you do not need to give focus on it, which makes people fall asleep.

The sleep sounds that the white noise machine could have like nature sounds such as rain, sea waves, cricket chirping, jungle, etc., machinery noise such as air conditioning units, washing machine, and ambient soundscapes such as aircraft interior, cracking campfire and crowd noise can be your options to choose from. As Shalini Paruthi, M.D., a fellow of the American Academy of Sleep Medicine (AASM) and the Director of the Pediatric Sleep and Research Center at Saint Louis University, recommended that a person should take note to whichever of these sounds that make you sleep because the effectiveness of the noise comes down to personal preference still.

Most of the time, people choose the calming white noise because it is a good vibe for a bedtime routine.  Generally, the background noise sound effects give a setting on your brain to give you a good night sleep.  In totality, noise sound helps you to get a night of better sleep during night time. As science-related reviews have claimed that the idea of sound machines helps reduce awakenings; thus, falling asleep within five minutes.  Indeed, the white noise machine can make you sleep better.

Reminders when using a white noise machine

The suggestion of pediatric sleep consultant, Jennifer Schindele, enclosed that using environmental noise and white sounds can disrupt sleep.  Furthermore, sound machines can indeed help not only kids but also adults.

But even so, the use of white noise machine should be taken into consideration to minimize irritation during rest due to too much noise.  Accordingly, controlling sounds in your environment is the utmost consideration that needs to be followed to have proper usage of sleep machine to enjoy quality sleep. It includes:

1. Reducing Inside Noise

In this, contemplate on what is inside your room.  Upon using white noise, you need to make sure that it creates a consistent gentle soundtrack if it hits the middle of the night.  If so, be mindful of the volume. The following are the decibels with its corresponding sleep impact:

It only shows that the higher the decibels, the higher the impact on sleep it has.  Take into consideration that a white noise machine should not be too loud. Be guided with the vast difference in the findings of the sound levels of noise in night time and daytime.  

Take a look at the following:

–    Turn the television off before bedtime and turn loud sounds off on all smartphones or any other device you have inside your room except for the white noise machine.  So expect that your machine will be the leading sleeping sound noise you will only have.

–    If your room is divided by thin plywood between a living room or any wall shared room, place large bookcases against your wall to act as the sound buffer.  

2. Reducing Outside Noises

In this, the noises you need to consider that will possibly disturb you are outside your vicinity.  Before you use the white noise machine, make sure to check the following:

–    If your bed is within the walls of the window, try to move it away from it because the draft will surely hinder your sleep.  

–    If you have double-pane windows or heavy blinds, use it to cover further the noise levels of outdoor activities.

–    If you have an extensive space, try using earplug.  

Controlling the sound of your environment can help the highest level of effectiveness in using a white noise machine.   By merely taking a look with the inside and outside noises, which could be factors of the less effectivity of the device you are using, could address possible simple concerns that may take place.  

How to use a white noise machine to have a better sleep?

Although some of the devices have manuals that stipulated the procedure on how to use it, there are also machines that upon purchasing, the manual is not available.  So to help you with the possible concern you might have, the following are the general steps to manipulate the machine better.

1.    Turn on your white noise machine. Upon turning your device on, if it has an auto-off timer, set it automatically so that it will not bother you upon getting a night of deep sleep.

2.    Make sure that the sounds of the machine stay continuous.  If you are easily distracted by a sudden change of what is happening in your environment, chances are, you will be awakened with the loops of the machine.  That is why; make sure that your white noise will play continuously.

These general procedural manipulations of your white noise machine will help you receive the maximum performance that your device can offer.  But you need to make sure that before you purchase, the feature that the brand provides fit to the personal preference and convenience that you need so that your effort of buying and the investment of your money will not be wasted.

What are the benefits and risks in the brain while using this product?

For a worker, a parent, a student, or whoever it may be, sleep gives so much to boost our body during daytime activity.  If you have hesitation to the possible consequence or likely outcome that the product could result, the following are your guide to the white noise pros and cons to adults.

Benefits of White Noise Machine

1. It can be used for meditation.  If you are doing yoga, it is recommended to apply white noise so that it will lead you to a deeper state of meditation.
2. It relieves sleeping disorder.  Since many people are distressed with their sleeping disorder, the sound from the device can be a useful tool especially for people with insomnia.  It is because the white noise itself will combat sleeplessness or restlessness.
3. It relaxes patients.   Upon playing the sound, it can loosen the hypnotherapist patients.
4. It increases productivity.  Due to the soothing and pleasing sound of the power of white noise, it can enhance someone’s productivity.
5. It improves concentration.  Whatever you might be doing, your work efficiency and focus improves because it prevents outside disturbances.
6. It is suitable for taking attention.  The sounds will draw out your attention without disturbing your emotional quotient.
7. It can develop mental clarity. Relaxation of your mind will be achieved because it will remove your mental disturbances and confusion.

Risks of White Noise Machine

1.    Sleep Machine Dependent.  Once you have used it every night, it means you are making the machine as your prop for your sleep training – which should not be.  Use the sleep machine with an alternate or interval days of usage. Do not use it every night so that your brain will not be dependent on the device.   
2.    Hearing Issues.  If you do not control the volume of your machine if you use it, there is a greater chance that the outcome would be hearing issues.  So, to prevent this from happening, use the device’s sound with moderation.

You need to take note that risks you could acquire have several factors to consider still.   It may be the age, sensitivity of hearing, and the application of the white noise machine that lead you to the possible condition that you will experience after several usages of the device.   

Best white noise machine for general sleep

Before you buy a white noise machine for sleep, take a look with the features that it offers with the corresponding reviews, pros and cons, and its product overview.  By scrutinizing these, your expected outcome will be achieved. Thus, the following are the recommended comparison of the devices starting from the best down to the runner-ups.

A recent study conducted in December by scholars at the University of Alberta uncovered that enhanced oxygen levels contribute to better sleep by facilitating more profound and rejuvenating sleep phases in the brain. The research involved subjecting animals, regardless of whether they were sleeping naturally or sedated, to raised levels of oxygen and observing their brain functions.

One of the scientists who conducted the study, Brandon Hauer, says that oxygen helps the brain to switch out of active sleep, and remain in a slow-wave deep sleep the entire time. Once the oxygen was removed, the brain started cycling again through other stages of sleep. Slow wave sleep is the deepest stage of sleep, and the time when metabolites are cleared from the body, muscles grow, and protein synthesis occurs. Deep sleep is very important for body and brain recovery. It also aids memory consolidation.

When we are exposed to lower levels of oxygen, our brain remains in the active stage of sleep also known as rapid eye movement. Another interesting fact the researchers have found out in their study is that after the brain remains in REM sleep for a long time, the slow wave stage also extends, as if it now tries to catch up with the missed out slow-wave sleep due to extended REM stage. This study is important because it reveals the potential of oxygen therapy for sleep problems.

Scientists believe that oxygen therapy may help individuals with sleep disorders by enhancing their slow-wave sleep. Further testing is required before this becomes a therapeutic reality.

A recent survey conducted by the American Psychiatric Association in December 2018 unveils that more than one in every eight American adults has used benzodiazepines within the past year. The research indicates that 12.6% of the adult population ingested benzodiazepine drugs, with misuse accounting for more than 17% of their total consumption. These results were published in an online edition of Psychiatric Services in Advance.

The scientists defined misuse as taking the prescription drugs in any other way a doctor did not direct, including using the drug without a prescription or for longer than their physician suggested. The results show that young adults aged from 18 to 25 are most likely to misuse prescription medications.

Benzodiazepine Side Effects

Benzodiazepines are a class of medications that are often used to treat sleeping disorders such as insomnia. Most commonly used benzodiazepines are Alprazolam (Xanax) diazepam (Valium), clonazepam (Klonopin), and lorazepam (Ativan). Common side effects of these drugs include daytime drowsiness, confusion, dizziness, impaired coordination, vision problems, depression, headaches, grogginess, and so on. These medications have a high risk of abuse and may cause addiction. In the case of benzodiazepine withdrawal, the affected individual can experience tremors, muscle cramps, and even life-threatening seizures. Therefore, it is important to stop using benzodiazepines slowly, and under professional supervision.

The researchers from the American Psychiatric Association analyzed data from the 2015 and 2016 National Survey on Drug Use and Health. Studies from 2013 and 2014 found that only 6% of adults used benzodiazepine drugs, and they have not accounted for potential misuse. Apart from realizing that the overall use of prescription drugs has increased, now we also know that the highest benzodiazepine use is among adults 50 to 64 years. In previous studies, the use was the highest among seniors older than 65.

Benzodiazepine misuse was primarily associated with dependence on prescription opioids or stimulants. The biggest reasons for abuse were either to relieve tension or to help with sleep. However, around 50% answered to relieve stress, while only a quarter answered to aid sleep. When it comes taking these drugs without a prescription, the most common source was a friend or a family member. The lead authors of the study, Donovan Maust, M.D. and Ann Arbor advise doctors that patients who are prescribed stimulants or opioids must be supervised and monitored for potential benzodiazepine misuse. They also note that misuse may derive from limited access to health care and behavioral treatments. Therefore, abuse may be decreased with improved access to behavioral therapies for sleep problems.

Contrary to popular belief, there’s no necessity to forsake exercise in the evening. New studies from the Institute of Human Movement Sciences and Sport at ETH Zurich demonstrate that exercising prior to going to bed does not detrimentally influence sleep quality, and avoiding workouts in the evening does not improve sleep quality. This research was thoroughly explained in the Sports Medicine journal.

How Was the Study Conducted?

The scientists went through the literature about exercise before bed and analyzed twenty-three studies from the past. They found out that, contrary to popular belief, exercising four hours before bedtime doesn’t have a negative impact on sleep. One of the authors of the study, Christina Spengler from ETH Zurich, says that if pre-bed exercise has any effect on sleep, that effect is positive and not harmful. By further analyzing the literature and studies from the past, researchers found out that when subjects had exercised in the evening, they spent almost 22% of their sleeping time in deep sleep. Without working out in the evening, the time spent in deep sleep dropped to 19.9%. The difference seems small, but it’s statistically significant. Deep sleep is essential for physical recovery.

Intensive Training Late in the Evening

Although mild training has a positive effect on sleep, intense workout one hour before bed will disturb sleep. This is the only type of exercise that may have a negative impact on sleep. It also has to be done very close to bedtime. It’s also important to mention that the observation that intensive training in the evening may disturb sleep is based on one study.

If you are not sure what intensive training is, it can be defined as training in which an individual is unable to talk. Moderate exercise is of intensity high enough that a person would no longer be able to sing, but they could still speak. Competitive athletes and other sportsmen often perform vigorous training, but it’s rarely performed by common folk. Workouts such as more extended running or riding a bike are considered moderate. Intensive training may disturb sleep because one doing it one hour before bed doesn’t give your body enough time to recover.

Possible Sleep Problems are no Excuse

According to doctors, we should do at least 150 minutes of moderate exercise each week. If you are wondering whether or not to exercise in the evening because you didn’t have enough time during the day, you should definitely go for it. Dr. Jan Stutz from the Spengler’s research group and lead author of the analysis claims that moderate exercising won’t cause any sleep problems, even if you end your training session 30 minutes before bedtime.

It is also important to know that every person is different and that some of us may react differently to late evening exercising. You should always listen to your body, and if you notice having problems falling asleep after doing sport, definitely try to work out a little earlier. Exercising during the day is known to improve sleep, and we also know that working out in the evening, at least, doesn’t have an adverse effect.

Babies frequently struggle with falling into a deep and peaceful slumber since they have not mastered the skill of sleeping well. There are several prevalent factors that lead to their sleep disturbances, such as hunger, the discomfort from a wet diaper, the temperature in their sleep environment, and their general surroundings. To maintain their calmness, they need consistent feedings, diaper changes, soothing cuddles, and a sense of safety. Without meeting these needs, parents often find themselves seeking methods to help their infants drift off, whether it’s by setting a sleep routine or utilizing sleep training strategies, including the use of devices that emit lullabies, indicating bedtime. In such situations, White Noise Machines for babies become incredibly beneficial.

It is important to gather more information before using any White Noise Machine to induce sleep among babies, and here’s what you need to know to understand it better.

Why Consider Using Sound Machines for Your Baby?   

The white noise that the sleep machine emits serves to mask the other sound or noises that may naturally occur from the environment. Whether disruptive or not, this could hinder anyone from having a good sleep. The specific sound coming from a sleeping machine could be used to help reinforce the background regardless of environmental noises.

White noise is like a home to a baby because the womb has a deafening loud sound.  And when they are born, it is uncomfortably quiet. The baby white noise mimics the sound supportive of a newborn’s needs. Studies have suggested that a baby whose age is less than one year should have loud white noise when they sleep because it is an effective and inexpensive sleep aid, as well as agreeable to implement.    

Parents should always consider the sleeping hours needed by babies. The improper sleep or the lack thereof among infants causes them to be fussy, disagreeable, hyperactive, and behaviorally fluctuate. Furthermore, there are set of guidelines and recommendations for sleeping hours relevant to babies age group:

•    Newborns should sleep up to 18 hours per day
•    1 – 2 months can sleep 4-5 hours straight
•    3 – 6 months should sleep at night with a range of 8-9 hours plus short daytime naps
•    6 – 12 months should have a total of 14 hours of sleep with 2-3 naps during the day.

It should alarm parents if their child is not able to get the recommended sleep that they need as stipulated in the above-enumerated total of sleeping hours. That is why; using a sleep machine could help parents suffice the sleeping needs of their babies. When using the white noise, however, special considerations and specifications of the product must be considered. It includes the volume of the white sound and the duration of its use. Babies shouldn’t be subjected to white noise for far too long a period or in a manner too loud. There are underlying pros and cons for its usage and knowing it will be helpful indeed.

How Do White Noise Affects Your Babies

……When using a sleep noise for babies, these are the following benefits that you could anticipate for your baby. These are the proven and tested advantages that white noise could offer but not limited to the following:

1.    Reduction of stress to babies

Babies get easily stressed when they are in an uncomfortable environment. They get irritated of the people surrounding them, and they get tired and weary. It is for this reason that white noise becomes handy in the creation of safe spaces for babies. It will block out the simulations that cause them to be weary by the minute.

2.    Shush the baby

While letting a baby cry is healthy to an extent, persistent crying is harmful. The white noise machine produces a shushing sound for the baby that calms him or her down. Parents are correct in using this sound because the music is similar to the whooshing sound made by blood flowing through the arteries around the uterus.

Using white noise shush sound to calm babies needs to be louder than baby’s cry so that it could penetrate above his call.  However, sustaining a shushing sound is challenging. So, the use of a white noise machine can be an outsource sound to help you support the music if you feel dizzy or uncomfortable.

3.    Assist babies to sleep tightly

If you could observe, your baby will get awake after 20 minutes of nap.  It is because babies have sleep arousals that are usually about 20-45 minutes.  The moment a baby hits his sleeping arousal at the 20-minute mark, the baby gets a hard time to fall back into a deeper sleep, thus, leaving the nap over.  With the use of white noise, it can help babies maneuver their sleep arousal to get longer. At the same time, it can block the sound they hear, any disruptive noise that can interfere with their naps and night sleep.

4.    Lowers the risk of SIDS

Sudden Infant Death Syndrome or SIDS is an unexplained death among babies usually during a night of sleep. The chances of losing a baby from SIDS is high as it becomes common. Some studies suggest how the use of a white noise machine is a smart move to reduce the risk of  SIDS. There are two contending reasons for this: the fan circulates the air, and it generates white noise. SIDS occurs when the sleep state of a baby becomes an active sleep.

Reminders in  Using the White Noise Machine for the First Time

Upon finally deciding to use a white noise machine and have bought one for your baby, the proper and rightful use of the device should be followed to withdraw the baby from any unlikely circumstance.  Thus, the following are the suggested procedure upon using it:

1.    Turn on the white noise machine to start.  Ideally, when using it for the first time, it should work at the lowest volume. Do not exceed the maximum decibel level. The hospital nurseries usually suggest a limit of 50 A-weighted dB for infants.
2. Place the white noise machine near the crib.  Do not put it inside the crib because any item inside can be hazardous for babies.  Remember that it is seriously a bad idea to put the machine next to a child. It is advised to distance the device 7 feet or 200 cm away from the baby’s crib.
3.    Make sure to play a variety of sounds because babies react to different music they hear.  If possible, lower rhythmic should be used with no loops. Failure to do so can have an opposite intended effect to babies because it might arouse them to full wakefulness or being restless.

The point of using the white noise machine is to give babies a chance to put themselves into a tight sleep and sleep-train them after all. If you have used it other than its recommended usage and purpose, it may not be practical to the needs of the baby. Thus, it could be neither helpful in the long run for deep slumber.

Know more about the Advantages and Disadvantages of using these products

The doctors have made a significant consensus on how a low-pitched type of white noise can provide the most sleep-boosting benefits for babies and sleep-deprived parents. The use of white noise may induce sleep to your baby, but it is essential to take a look at both pros and cons before you decide to make this as a tool for your baby’s sleep.

Advantages

•    Babies may fall asleep better and faster with white noise as the background.
•    White noise can block disruptive noise which could affect the sleeping time of babies.
•    Some white noise sound mimics the heartbeat of a mother which is comforting for newborns.

Disadvantages

•  Potential development problems which include language and speech.
•  Increased potential of hearing problems if the parent exceeds the recommended decibel upon sleeping.
•  It may cause auditory processing problems because of the soothing sound which may impair the development in the hearing centers of the brain.
•  Babies might be reliant on white noise as a sleeping prop and will sooner find it difficult to sleep without it.
•  Some babies become irritated with white noise.

Safety and Precautions

White noise is quite safe for a baby as long as it not overdone but precautionarily used. It is necessary not to play your sound machine too loud for the baby. As the cons of the product suggest, do not use it in a prolonged period and without any breaks.

Furthermore, these are the tips for safe use of white noise sleep machines:

–   Place the device away from your baby, as mentioned in the proper usage of the sleeping device towards babies while sleeping.

–    Never put the machine in the cot or even attach it to the cot rail.

–    Play a sound on the lowest volume with a short duration of time, if possible.

–    Turn off the device once your baby has fallen asleep.

–   To make sure that your baby will not get dependent on the white noise machine, weaning off can be possible by turning the volume down a little every night until you will not use the sound at all while the baby is sleeping.

–   Select the right white noise for your baby.

The given tips are likely to prevent babies from any adverse circumstance which may occur while using the white noise machine.  At the same time, it serves as a guide for parents to moderately use the machine and prevent the cons from happening. Thus, once you have built the condition for sleep towards for the baby, it is easier for him or her to maintain a sound sleep in the long run or after several usages of the white noise machine.

Best White Noise Machines for Babies Product Reviews

After tackling everything you need to know essential to the use of a white noise machine, it is now time to select one carefully. The devices you should choose should be a helpful aid to your baby’s sleeping pattern and conditions. With this in mind, here is a list of recommended white noise machine and its corresponding features and valuable functions.

These selections should help you pick the right one for you and your baby.

Our Best Pick!

A recent study, featured in the Journal of Sleep Research on December 5^th, underscored a notable occurrence of sleep issues among young adults, particularly students. The study, conducted by a Norwegian college, assessed university students over three cohorts: 2010, 2014, and 2018. The results showed that students of both genders typically got less sleep than what is recommended during weekdays, with their sleep duration falling below 7 hours or barely reaching 7 hours. Conversely, during weekends, students managed to fulfill their sleep requirements, averaging around 8.5 hours of sleep, thus adhering to sleep guidelines.

The overall prevalence of insomnia among the students who participated in the study was 34.2% for women and 22.2% for men. From 2010 to 2018, sleep problems increased, and were more pronounced in women than men (30.5% women and 22.6% males). Researchers are worried of the very high and increasing prevalence of insomnia in college students. The results may extend on the mental health crisis many students face today. The lead author of the study and prof. of the Norwegian Institute of Public Health, Sivertsen, empsaizes that sleep problems are equally important as mental health problems or any other health issues, and that sleep deprivation among college students is a severe public health concern.