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Numerous people resort to alcohol as a means of alleviating stress. After a day filled with difficulties, it’s comprehensible that one might wish to relax, often opting for a couple of drinks to achieve a sense of calm. Due to its ability to provide instant relief, alcohol is commonly used to aid in falling asleep. After all, anything that can distract your mind and assist in helping you drift off to sleep faster is advantageous, right?

Well, not so much. Alcohol has been shown to have multiple negative effects on your body’s circadian rhythm and ability to get proper, restorative rest during the night. Couple that with the potential headaches (or other hangover effects) you get in the morning, and it becomes clear that alcohol has a lot more risks than upsides. In this article, we will explain in more detail why you should avoid imbibing alcohol before bedtime, especially in heavier amounts — the simple explanation is that because of how alcohol affects your body, avoiding it helps you prevent sleep disorders and other health concerns. Let’s look into things, shall we?

Alcohol as a Sleep Aid

When a person first resorts to alcohol as a sleep aid, they may find it weirdly effective. A single drink before bedtime and they’re relaxing comfortably. They wake up tomorrow without consequences and wonder if they should attempt drinking before bed in the future – and a habit forms. Before long, their body develops an increased tolerance to alcohol, which makes them drink more to achieve the same effect. Meanwhile, their circadian rhythm becomes completely disrupted, and some other health issues may crop up, especially since alcohol can weaken your immune system.

If this sounds like a full-on addiction, that’s because it is. Please remember that for all its short-term benefits, alcohol should be indulged in with moderation. Don’t put yourself in a position where you’re relying on drinks to fall asleep, even if it works early on. While a single drink may have little to no effect on your circadian rhythm or sleep quality, if you start increasing the dosage, you’ll encounter negative effects. This problem is amplified even further if a person with an already established sleep disorder resorts to alcohol.

The Effects of Alcohol on our Circadian Rhythm and Sleep Quality

Before we get into it, let’s briefly look over how our circadian rhythm works. Basically, human bodies come with a built-in biological clock that is synchronized with the day and night cycle where we live. This rhythm affects our metabolism, our mood, our immune system, hormone secretions, sleep, and most other bodily functions. If this “clock” fails to synchronize properly (this can happen for many reasons, including drinking alcohol), then those processes and functions become less efficient, causing problems like:

–          Compromised liver function. The liver is our body’s filter system, helping to remove toxins from the bloodstream and metabolize food and drink. However, liver regulation is affected by our circadian rhythm, and drinking lots of alcohol can (and will) disrupt this rhythm. As a consequence, the liver becomes much weaker, which can lead to disease or liver toxicity.

–          Depression. Anyone who is suffering or has suffered from depression knows that sleeping problems and potential alcohol use are never too far behind. It’s incredibly easy to have your circadian rhythm disrupted when you’re depressed, and alcohol only makes it worse.

–          Leaky gut syndrome. This one is particularly terrifying because of how hard it is to diagnose and how vague our knowledge is on it. Symptoms of this illness include gas, bloating, food sensitivity, pain, etc. A lot of these are not exactly uncommon, and so spotting a leaky gut can be hard. The gut operates under the “supervision” of our circadian rhythm, and a disrupted rhythm can quickly cause this issue. When you have a leaky gut, it means toxins and bacteria (along with tiny bits of food) can enter your bloodstream.

–          Sleep-wake cycle disruption. We’ve mentioned melatonin before as a hormone crucial to maintaining a healthy sleep cycle. Alcohol has a suppressive effect on melatonin, reducing its production by as much as 20% if you consume anything more than a tiny amount. While this can be slightly made up for by taking melatonin supplements, it’s a problem that shouldn’t exist in the first place. Aside from this, alcohol makes it much harder for your biological clock to recognize and respond to light cues that normally let it synchronize. Not only that, but that disruptive effect can persist even without you downing more drinks – making alcohol consumption a very slippery slope.

There’s another chemical disbalance caused by alcohol that affects sleep. Adenosine is a chemical whose job it is to block out wakefulness-inducing chemicals. It may sound complicated at first, but what essentially happens is – Adenosine levels slowly grow while you’re awake. As they grow, you are less and less capable of resisting sleep, which is how the body forces you to rest. Alcohol considerably increases adenosine production, making you sleep during periods when you shouldn’t, further throwing your sleep cycle off-balance by messing with your sleep drive.

Note: How prepared your body is to process alcohol varies based on the time of day. If you drink during the early evening, your body is at its most prepared to metabolize that drink. Mornings, on the other hand, are a disaster period for drinking. Avoid taking in any alcohol during that time.

We’ve covered alcohol’s effects on our circadian rhythm, but that’s not where it ends. We mentioned sleep quality in our introduction, and now it’s time to cover it in more detail. The most important thing to take away is this: The more you drink, and the closer that drinking is to bedtime, the worse your sleep will be. Even if alcohol does help you fall asleep faster, the overall sleep quality will be much poorer, and you will probably feel horrible in the morning. It is because alcohol affects sleep architecture – the flow of sleep through naturally progressing stages. As a result, you may often wake up sooner than you wanted, and have trouble falling asleep again.

Alcohol reduces the amount of time it takes to fall asleep; it’s undeniable. If you drink a lot of alcohol, you may pass out instead of going to sleep normally. The problem is, your body becomes resistant to the effects of alcohol, which forces you to increase the amount you drink to get the same effects you used to. Almost everyone that drinks as a way to fall asleep faster is completely unaware of the following consequences.

Under the influence of alcohol, you spend more time in deep sleep and less time in REM sleep during the first half of the night. REM sleep is the most restorative phase when it comes to mental functions like memory or emotional processing. Your body knows what kind of sleep architecture is the most healthy, and changing it via alcohol can only cause harm. But it doesn’t stop there. During the second half of the night, the relaxing effects of alcohol subside, as it’s been completely metabolized. As a result, you automatically move to lighter phases of sleep, making it extremely likely that you will wake up during the night. Even if you don’t encounter problems falling asleep again, the restorative portion of sleeping is disrupted enough that the damage is already done. Sometimes you don’t even remember waking up, but the result is the same.

Additionally, alcohol relaxes the muscles in your throat and neck, which affects your breathing. As a result, you can begin snoring even if you normally never snore. Something similar happens with sleep-disordered breathing, too. It doesn’t end there, however. If you already have sleeping disorders, alcohol can amplify them and make your sleep cycle even worse. As a cherry on top, you may wake up more often to go to the bathroom, especially during lighter sleep phases. It means your sleep keeps getting interrupted, which affects how you feel and perform the following day.

If you’re a hot sleeper, there’s another downside. Alcohol drops your body temperature when you first consume it, which is beneficial for entering and maintaining light sleep. This makes it a good short-term solution for quickly falling asleep, but it comes at a cost. Once the effects of alcohol wear off, your body temperature will suddenly and prematurely rise. This rise in temperature can singlehandedly ruin your night if you’re already prone to sleeping hot (or if your mattress doesn’t allow good air circulation, among other problems).

Note: Women are more susceptible to the effects of alcohol than men. This is because they naturally process and metabolize alcohol faster. Because of this, they should be even more careful about their daily alcohol intake, especially towards the evening when it matters the most.

How are Alcoholism and Insomnia Connected?

These two conditions can both be chronic and can exist side by side at the same time. They go hand in hand, as insomniacs are way more likely to resort to alcohol as a sleep aid in dire situations. It may go well at first, but as they increase the dosage, a dependency starts to form, and full-blown addiction is hot on its trail.

Alcoholics, in general, tend to suffer from sleep fragmentation and other such issues. As we’ve already explained, their habit causes massive disruption to their circadian cycle and sleep architecture, and almost all of them deal with sleeping problems. The problem lies in how sleep problems persist when a person tries to quit alcohol or cut back on it considerably. Insomnia is a symptom of both alcohol addiction and a withdrawal symptom when trying to quit, which makes quitting that much harder. The detox process can itself cause insomnia, complicating matters further. It takes time for your sleep quality to get back to normal after you go cold-turkey – sleep fragmentation problems have been reported to last over a year after someone quits drinking.

Because sleeping problems are present both while addicted and while trying to quit, it’s very easy to relapse. Insomnia and sleeping problems are one of the biggest relapse causes out there. It’s a vicious cycle because being tired during the day (after experiencing sleeping problems the previous night) can lead a person to drink in the evening to “sleep better,” further amplifying the downsides.

How Much Alcohol is Acceptable?

Some people may be led to believe that only heavy drinkers suffer from severe sleep problems. The truth is, even a moderate amount (roughly two or three drinks in one day) can be enough to get the snowball effect rolling and cause issues. As a rule, no one should be drinking more than two or three times per week. You can still enjoy a glass of wine with a nice meal, or beer & barbecue gathering with friends without disrupting your sleep quality or circadian rhythm. You don’t have to remove alcohol from your life entirely, just don’t make it a habit, and don’t drink heavily in any situation. Social pressure can make this difficult, and you may have to find other sleep aid options, but it’s worth it. Steering clear of alcohol can improve your mental faculties by enabling proper, restorative sleep.

Note: If you’re having massive struggles trying to fall asleep, consult your physician before trying to self-medicate on a regular basis. They are far better equipped to understand, diagnose and treat your problem than you are, and while you may be sent to a sleep specialist to confirm a correct diagnosis, all that bother is worth it. Maybe external factors are affecting your sleep quality that you can change without risking addiction.

When you think of ‘marijuana,’ what comes to mind? Maybe you picture 70s-era hippies or groups of college students gathered in dorm rooms, engaging in a covert meeting to relax. Either way, it’s probable that these images were formed by common opinions you came across during your early years.

A decade ago, during 1969, about 84% of people in the US said that cannabis shouldn’t be legal because it was presented as something terrible and vicious “with its roots in hell” like it was described in one movie from the 30s. Apparently, people choose to believe what they want without informing themselves and investigating the claims (because why would mass media lie right?).   

Then in the latest research, made by Pew Research Center in 2018, 62% of Americans said marijuana should be legalized. Why such drastic change, if it’s, is something wrong? Simply put, doctors and scientist now acquired more significant knowledge and understanding of how cannabis affects our body and mind. There are more and more drug trials that try to include medical marijuana as a part of a treatment of many disorders including sleep disorders. Actually, about forty percent of Americans are struggling with some sleep disorder, so no wonder 29 states approved cannabis use in one way or the other. The question is can it really help? 

Cannabis and Sleep 

Sleep is essential for the optimal functionality throughout the day. Lack of sleep can cause failure of other functions in our body that we rely on. So, we already know we’ll be in trouble the next day if we struggle to fall asleep or get a restful and deep sleep, the night before.  

Interestingly receptor called CB1 (part of the endocannabinoid system) which is in the human body is involved in the regulation of sleep. Consumption of cannabinoids like THC and CBD affect sleep by decreasing REM and increasing deep sleep which can help our bodies to rest. Cannabinoids also help with relieving the pain, and it’s best to use a balance between CBD: THC to help you fall and remain asleep. Since cannabis has various natural substances that affect sleep, it would be good to be informed of what those are. 

Types of Cannabinoids and Their Effect on Sleep 

CBD – Cannabidiol is known to promote relaxation, and it doesn’t contain psychoactive substances to cause the ‘high’ effect. Many studies have shown that CBD has proved to be successful at easing symptoms of anxiety, reducing sleepiness during the day and promoting mental focus. Scientists believe that CBD works to balance the psychoactive effects of THC. 

THC – Tetrahydrocannabinol is like we mentioned the main factor that causes psychoactive effects in cannabis. Despite that, studies have proved that it can be used as an effective sedative that can help you fall asleep easier. Some suggest that it improves breathing during sleep so, it can be a possible treatment for sleep apnea. THC appears to reduce time spent in REM while sleeping, and due to that it decreases dreaming which can trigger nightmares. That can be very helpful to those who have PTSD. Since each sleep cycle is significant, considering the changes and side effect you may encounter during the use of cannabis can be a good thing when deciding how long to use it. 

CBN – Cannabinol is not as known as CBD but it also has strong sedative and THC may enhance those effects.  CBN also helps with relieving pain and anti-inflammatory ability. Fun fact: THC naturally transforms into CBN due to the aging of cannabis, and it doesn’t contain any psychoactive effects

Terpenes are an important part of cannabis which affects sleep and other cannabis effects. Although scientists are still learning about them, they think terpenes can enhance those beneficial effects. There are over 150 types of terpenes and based on different cannabis strains and their combinations you can get different smells and tastes. Research also shows that it can affect your mood, sleepiness, and alertness. 

Myrcene – It has anti-inflammatory and sedative effects. It can also be found in ylang-ylang and plant hops. 

Caryophyllene – This terpene is usually used to reduce symptoms of stress, anxiety, and pain but due to analgesic and anxiolytic properties it can be used to improve sleep. It can be found in cloves as well. 

Terpineol – This one has sedative, pain relieving and relaxing effects. It can also be found in pine and eucalyptus. 

Linalool – Studies show that this terpene lowers symptoms of depression and anxiety, but more importantly it promotes adenosine increase which is a hormone that helps us sleep. 

Limonene – This has been known to reduce stress and promote serotonin levels which makes it also a sleep promoter. Some studies show that it can be very helpful to reduce symptoms of insomnia. 

Most Popular Marijuana Strains  

Marijuana strains are divided into three groups, that differ in terms of their effects and where they are grown. 

• Indica comes from India in Mt. the Hindu Kush, and it is considered to have relaxing and soothing effects due to higher levels of THC. 
• Sativa, on the other hand, makes you feel energized and is more used as a daytime strain in combination with uplifting CBD effects. 
• Hybrid is a mix of both and can be better for a person who is taking it because after experimenting a few times you can pinpoint precisely pain relief and feelings you want to achieve. 

* Effect of those can vary sometimes depending on the person. 

Specialists recommend using Indica strains for sleep disorders and to avoid an overdose of THC that leaves you feeling something similar to a hangover; it is best to use marijuana strains that contain less than twenty percent of THC. Optimal balance between CBD: THC can help you reduce daytime fatigue, insomnia, and increase the quality of sleep.  

Cannabis and REM 

Our sleep system contains light sleep, medium sleep, deep sleep, and finally REM sleep. REM stands for rapid eye movement which is a stage of intense dreaming and during that time our body is resting. Normally, all stages focus on resetting and helping various body parts to relax including regulating our brain and body functions. Fifty percent of sleep time we spend in light sleep, and during deep sleep, our body is resetting and strengthening the immune system. Final stage REM promotes emotion regulation and it ‘deletes’ memories that are short term. After that, due to the reset of the brain, we experience dreams which are intense. 

As we age, REM sleep is slowly reduced which can cause emotional disbalance. Using cannabis can help people with sleep disorders to regulate those cycles, and it can relax them enough to fall back asleep if their rest gets disrupted during the night.  

Cannabis Use 

There are many ways to consume marijuana, but we will list a couple of the most popular ones. Keep in mind that there is no best method only the right method for you. 

• CBD oils – You can place it under the tongue or consume it as edibles. Since it goes directly into your bloodstream, the effect will be quicker and stronger compared to vaping. It is advised to use smaller dosages in the beginning.
• Edibles – Many medical practitioners recommend this although it is difficult to dosage. The best way to find the right edibles is through high-quality strain.  
• Dried cannabis – They can be placed under the tongue or made into edibles. You will feel the effects quickly, and if you want to experiment with dosage, it is best to use micro-dosing. 

Before Bedtime Consumption 

If you want to get the most out of cannabis effect before sleep timing is essential. The optimal time is 1h before bedtime as cannabis will do its work for 3 to 4 hours helping you fall asleep. It is always best if it doesn’t kick in right away because it can prevent sleep causing excitability. 

Experts do not recommend consuming edibles before sleep due to digestion (form our gut to the liver) process which can last from eight to twelve hours.
 

Possible Side Effects 

Even though cannabis has its perks, knowing the potential side effects is one of the major factors to consider before consumption. 

• High strains of THC and overuse can cause increased appetite, euphoria and dry mouth. 
• If you stop using it after a long time, there might be withdrawal side effects such as changes in mood, especially feelings of depression or anxiety and sleep issues like intense dreaming. 
• Possible grogginess the following day 

Bonus 

Here is what science says about marijuana’s effect on sleep 

• Multiple studies confirmed that marijuana induces sleep – One study reports that 2000 people (who were tested) who used cannabis extract as a form of treatment had improved their sleep parameters. Harvard Medical School also confirmed that marijuana has a relaxing effect.
• Cannabis is much safer than cigarettes – The mortality risk from cannabis is lower compared to tobacco based on the research made a few years ago. Although it’s safe smoking marijuana poses some risk factors. This is because marijuana that is smoked contains almost the similar substances that tobacco has which are harmful. Due to deep inhale, smokers are exposed to tar. Keep in mind that edibles, oils, and tinctures don’t pose this risk.
• Cannabis combats factors that induce insomnia – One of the most significant factors that cause insomnia are stress and depression. A study from a few years ago made by Buffalo University noted that brain chemicals contain endocannabinoids. When we use compounds taken from cannabis to bring back normal function of our endocannabinoids that could stabilize depression and our mood.
• Cannabis consumption by adolescents is not recommended – The brain of kids and adolescents is still developing so using marijuana from an early age can cause long-term brain damage and disrupt its development. 

Every person on Earth has, at some point, worried about their weight, whether it’s been a fleeting concern or a recurring theme in their lives. The uncomfortable reality is that often, societal norms determine what’s considered attractive and acceptable, among other standards. For example, in the 19th century, an individual’s weight and height were crucial factors in the recruitment of labor and military personnel, as physical prowess was essential in both fields. Similarly, a woman’s likelihood of conceiving was believed to be linked to her weight. 

Later on, diets became popular. A best seller called “How to live” advised people that to lose weight, they should only count calories. Then low-carb diet came along which was created by William Banting who was highly obese, who tried to lose weight by consuming more fat and fewer carbs. It drastically improved his health, and since then it the diet was specifically named by him – the Banting diet. 

But let’s face it, what may work for you may not for somebody else and vice versa. There are so many recommendations, fast diets, teas for losing weight and protein shakes to gain it. People always focus on exercise, food intake, etc. but they disregard one thing that is essential both for overall health and weight. This might be the missing puzzle piece for our success – sleep.  
 

Link Between Sleep and Weight 

Not sleeping enough will lead your brain into making bad decisions. That can dull the frontal lobe of the brain where the control for impulse and decision-making lies. Like a hangover, you won’t have the clarity to make a wise choice. Besides, if you are exhausted, the reward centers in your brain are messed up and you will continuously feel food cravings. You can probably make some excellent comfort food, but when you’re overly tired, you won’t be able to resist eating something high in sugar, like a cake.  

A bad thing about it is that when you consume food higher in carbs and sugar plus you’re sleep deprived, you are less likely to exercise because you’ll lack the energy to do so. 

Studies show that if you are sleep deprived you are more likely to eat snacks late at night which are high in carbs. During one trial people who were sleep deprived, ate snacks that contain two times more fat than those who slept regular eight hours. If you don’t get enough sleep, chances are you will gain more weight which is why seven to seven and a half hours would be optimal for a good night sleep. 

This all happens because lack of sleep affects main hormones which are related to weight gain 

• Ghrelin – A hormone of hunger that tells your brain when it’s time to eat.
• Leptin – A hormone of satiety that tells your brain when you’re full.
• Cortisol – A stress hormone which is activated when you wake up and manages body usage of fat, carbs, and proteins.
• Insulin – A hormone that is in charge of converting food to energy. 

When you are sleep deprived your ghrelin is activated, but the production of leptin is reduced, so it is hard to determine when you’re full. Since we need sleep to help our body function properly, lack of it means that our ability to metabolize carbs is slowed down. That will lead to higher levels of sugar in the blood, and increase the production of cortisol and insulin. Your body will later create insulin resistance which will store the fats rather than processing them resulting in weight gain. 

Lack of proper sleep makes you groggy metabolically. Just after four days of poor sleep, the ability of the body to process insulin goes off course — the sensitivity of insulin drops by thirty percent. 

Losing thirty minutes of sleep every day for a more extended period of time will also affect insulin sensitivity. People often try to make up for lost sleep by sleeping in during the weekend. It’s understandable because our tempo of life is hectic and catching enough ZZZs can be a challenge. But keep in mind that the longer you do that, the more you’ll be exposed to the risk of obesity and type two diabetes. 

If changes aren’t made to your lifestyle, you might be in a risk of metabolic syndrome. Sleep that is in fragments can disrupt the levels of glucose which can lead to insulin resistance, hypertension, dyslipidemia and so on. Some researchers say that other factors, such as snoring, can increase metabolic syndrome risk. They suggest that if sleeping in fragments is caused by loud snoring, it can lead to additional problems like high levels of stress and weight gain. 

Oxidative stress is usually triggered by disruptions of sleep and can take part in your weight gain. Excessive weight can cause the development of sleep apnea later on. Individuals with sleep apnea might find more difficult to make a change in their diet or exercise plan because they will not have enough energy, they lack self-control and simply have poor mood. All these side effects are consequences of accumulated loss of sleep. 

Insomnia and Weight  

People who are depressed, stressed and anxious can have difficulty falling asleep. The repetitive pattern of poor sleep can lead to symptoms of insomnia. If you add negative thoughts about your weight altogether, you might be at risk of developing eating disorders such as anorexia or bulimia. Some individuals use diet pills in hope to lose weight but these usually contain guarana or caffeine. Consuming too much caffeine can make you feel energized and later cause sleeping troubles. 

A strict sleep routine can help you avoid creating a habit of eating high carb and fat food during the night due to insomnia. That way you won’t have to worry about gaining unwanted weight. 

Oversleeping and Weight Gain 

Sleeping too much won’t always result in weight loss; often it’s another way around. It is true that you will skip meals so it might seem like you won’t eat a lot. However, you should remember that you won’t eat as many fruit and vegetables and will more likely order fast food because it’s easier. You won’t like hearing this but if you do not exercise you can gain as much as two pounds each month.  

Physicians advise to time our meals based on the circadian clock. Circadian rhythm is necessary for our functions in the body such as organ function, sleep-wake cycle, temperature regulation, hormone production and more. 

Oversleeping has many risk factors that are much more serious than weight gain, for example 

• Increased risk of stroke and heart disease 
• Anxiety, depression and similar mood connected problems 
• Higher risk of inflammation in the body
• Memory issues  

When a person sleeps 15 to 20 hours to prevent weight gain by skipping meals is dangerous for long-term health. In addition to all possible risks stated, sleeping too much around meal time can deprive your body of its vital fuel which is necessary activities that promote good health from lungs and heart functions to bones and muscles regeneration.  

Now that we covered how important sleep is to our body weight and overall health let’s consider some helpful tips to maintain healthy sleep architecture.  

Tips for better sleep 

Most of our tech gadgets are very useful, but they always seem to lure us into staying awake just a little bit longer. Here is how we can create a healthy bedtime routine to ensure good night sleep. 

• Create a nightly ritual to help you relax; it doesn’t have to be anything big. A warm bubble bath will do the trick and maybe some light reading. 
• Avoid using your screen ideally 30 to 60 min before sleep. No phone, TV, laptop, enjoy your bedtime routine. 
• Reserve your bedroom for sex and sleep only. The first thought of your bedroom should awake relaxing vibes instead of work and stress. 
• Create a sleep-wake schedule and stick to it, even on weekends. 
• Pay attention to when and what you eat. Refrain from eating heavy or spicy food before sleep as it can trigger heartburn.
• Don’t leave the lights on. It would be best to make your room darker to stimulate the natural process of melatonin production.  

It’s probable that many of us have Googled this or similar questions at least once in our college days, on those occasions where a single day seemed insufficient for all the tasks we needed to complete. There comes a time in our life where we can maintain productivity with minimal sleep, but inevitably, these practices will come back to haunt us, akin to a boomerang effect.

How much sleep is enough is a relative question because sometimes even two hours may make us feel refreshed, but it’s not healthy at all. Most common symptoms of sleep deprivation include fatigue, memory problems, mood swings, depression, and in the long run even obesity or heart disease can be developed. If you have experienced any of them, or you always feel tired and exhausted, there is probably something wrong with your sleep habits.

Sleeping is just as important as eating or breathing, and we cannot function properly without it. Adults need approximately seven to nine hours of sleep every night. When was the last time you slept that much for at least seven days in a row? If you cannot remember, welcome to the club. So even now when we are older, and apparently not much wiser, in a wish to accomplish the goals we set, we sometimes tend to underestimate the power of a healthy sleep routine. It seems that today we are all living in a fast lane, with no time to be wasted, so we cut more and more time from our sleep to stay awake and achieve more. But, sleeping is not a waste of time, and it is essential that people realize that and start looking at sleep as some kind of self-care. Sleeping is more than just “charging the batteries,” and has an impact on the overall health on the long run, but sadly sleeping is usually low on our list of priorities, if even on it. Neglecting the sleep hygiene will sooner or later show of its consequences, so to prevent that we should organize better our daily activities and make a schedule which will include sleeping time. Usually, when we write down our planes for the specific day, we never include time for sleeping, like, we will sleep when we are done with everything else, no matter when or how long. And that is where we make the first and biggest mistake.

Babies spend the vast majority of their first year sleeping, and they can sleep up to 18 hours per day, not consecutive because they wake up often to eat. Six months old babies can connect more hours of sleep and even sleep through the entire night, that is when they start to develop sleep patterns. Those sleep patterns that we have been establishing since day one are something that we now as adults forget about, even though they are still quite beneficial. Our body loves routines, and it will quickly adapt to it, try going to bed every night at precisely 11 PM for at least a week, it will soon become natural, and you will be sleeping tight before midnight without even thinking about it. As we age, we manage to function with less sleep until we reach that minimum of 6 to 7 hours which should be somehow maintained as a bottom score.

A lot of people fails to estimate how much time they spend sleeping. You can track your sleep by writing it all down in some form of a sleep journal. If you sleep 7 to 9 hours on average, but you still feel drowsy or tired in the morning, you are probably either oversleeping or not getting enough rest.

The recommended amount of sleep for each age group is listed in a table below, 1 or 2 hours less or more may also be appropriate.

Is Sleeping Overrated?

Some people claim that sleeping is overrated, or that they will sleep when they die, which is kinda funny but true at the same time because excess sleep can sometimes lead to some negativity, depression or even result in developing sleep disorders. We all know about the benefits of a good night of rest, and it was always insisted on positive aspects of sleeping, but who would expect that sleeping too much can develop negative consequences. We would think that getting extra sleep would improve our performances and overall well being, but in fact, it makes us feel more sleepy and drained.

Did we mention that it is a waste of your time? Once we rest for proper eight hours, we are at the peak of our possibilities, every additional hour of sleep is unnecessary and it will lower our performance and energy. There are some theories which suggest that eight hours is too much and that we can train ourselves to function with only 5 to 6 hours of sleep and feel even more rested.

Notorious FOMO (fear of missing out) is one of the leading causes of sleep deprivation among teenagers and young adults. Their day starts and ends in bed with their smartphones, while they scroll through all social networks they delay their sleep sometimes for hours. It does not matter if they have to be in the classroom in four hours, for them it is more important to be present online and not miss any posts, pictures, tweets, then to sleep. Many write FOMO off as one of those temporarily overhyped things like YOLO, but FOMO is something different that should be approached more carefully and be treated as a potential disorder.

Also, we listen all the time about those famous, successful people, who multitask and manage to accomplish everything with a minimal amount of sleep, so we always think that sleeping less is a good thing which will make us more productive. It has become accepted that in order to achieve something big we have to make some sacrifices, and the first thing that we will sacrifice is our sleep because of no pain no gain mantra. But, is 6 hours of sleep enough? We tend to underestimate the importance of sleep, and even though it sometimes seems so, sleeping is not overrated, it will help you more than you realize.

Night Owls Vs. Early Birds

These two types of sleepers are something like Jin and Jang, for ones the day is just starting, but for the other ones, it’s just coming to an end. Two different life philosophies are summed up in these two types of people; the “early bird catches the worm” team vs. “I’ll get enough sleep when I die”  team. It is hard to tell which of one of these two extremes is a better option because both have their pros and cons.

Night owls are almost living like they are in a different time zone; around 20 percent of the population considers themselves as night owls. Their internal biological clock is set to function differently from the majority of society. And even though this lifestyle at the moment works well for them, it has been proven that it has a more negative impact. People who stay up late have an increased risk of developing health problems like diabetes, and they also have a higher level of body fat and low muscle mass.

Staying awake throughout the night is followed by some other unhealthy habits, like eating late or taking snacks during the night, which contributes to their risk of depression. Even though they fall asleep in the early morning hours, most night owls do not have the luxury to sleep for proper 7 or 8 hours because they have to wake up early, and they are usually sleep deprived, tired or anxious. If sleep deprivation becomes chronic, it can affect their mental health. Luckily, sleeping habits can be changed. For example, some medications like melatonin can help out in the beginning for an easier adjustment, and you should take it approximately two hours before your desired sleep time.

Early birds are also known as larks or simply morning persons, they go to bed early in the evening and wake up early in the morning feeling probably more energetic than a night owl would ever feel.

You have probably heard things like every hour of sleep before midnight counts as two after midnight, so switching from a night owl to an early bird is desirable. The vast majority of people does not fit in these two groups; they are somewhere in the healthy middle. Some people are forced to live the life of a night owl due to their jobs, but everybody else should make an effort to establish a healthier sleep routine.

The transition can be tough for night owls because they need to exhaust themselves more and go to bed earlier. Do not set your goals high, go step by step instead. If you were going to bed at 5 AM until recently, don’t set your alarm for 6 AM. Give yourself ten days of consistency for a proper switch of sleep routine. Make yourself busy during the evening, go to the gym, exercise, socialize, or do whatever will make you tired as it will be easier to fall asleep early. Limit the light exposure at night in your bedroom and stay away from your smartphone screen. The sound of alarm may be too severe for rookies, so we suggest trying out the sunrise alarm, which will gradually fill your room with light, imitating the rise of the sun and allowing you to wake up more naturally. Stick to your new sleep schedule even on weekends, so no cheat days permitted. Your body may not be happy at first, so help it out with a dose of caffeine in the morning, and avoid it in the evening.

True early birds are rare as only the small percentage of people can feel truly bright-eyed so early. The point is not to become an early bird, but to establish a healthy sleep pattern. Night owls feel like they have a chronical jet lag, which sounds awful, but the good thing is that the shift to early birds will come naturally with age. Although there are some night owls among adults, most of them are young people, students, who can afford to stay up all night and wake up in the afternoon. As their daily life and obligations start to change, their sleeping habits will follow. As we know, the majority of early birds are seniors so eventually it will all settle down in its place.

Obstructive sleep apnea (OSA) involves episodes of interrupted breathing and full cessations of breath while sleeping, often accompanied by loud snoring, gasping, and choking. The fundamental issue in OSA is the obstruction of air movement during sleep. An apnea is a complete stop in airflow, while a hypopnea indicates a reduced airflow. This decrease in air reaching the lungs leads to lower oxygen levels in the body and blood.

The tissue and muscles within the upper airway relax and lose some tension, which makes it harder to keep the airways open. OSA is often accompanied by loud snoring, which happens when the air goes through narrower airways, and relaxed tissue vibrates.

If not treated right, obstructive sleep apnea can lead to hypertension, heart disease, stroke, and diabetes. Proper diagnosis and treatment are vital for preventing severe complications.

Obstructive Sleep Apnea – Symptoms

OSA shares some symptoms with other breathing-related sleep disorders, such as central sleep apnea and mixed or complex sleep apnea. Most common warning signs are:

• Loud snoring occurring virtually every night
• Excessive daytime sleepiness
• Episodes of waking up during the night gasping for air or chocking
• Pauses in breathing noticed by your bed partner
• Dry mouth and sore throat in the mornings
• Sweating during the night
• Morning headaches
• Weight gain
• Elevated blood pressure
• Reduced libido and impotence
• Fatigue
• Problems with concentration and memory
• Mood changes and depression

Symptoms of OSA get worse during the winter, which can be caused by the weight gain that usually happens during this season. Seasonal allergies can cause nasal congestion and make OSA symptoms even worse. Weather conditions such as atmospheric pressure, humidity and carbon monoxide can all vary depending on the season or the place you are living. Cold and flu seasons are more common during the winter months, and with increased respiratory irritations and infections, the OSA symptoms get worse as well.

Recognizing obstructive sleep apnea in children may be a little harder, as signs are not as visible and can include:

• Bedwetting
• Sweating a lot during the night
• Chocking or drooling
• Learning and behavioral problems at school
• Sleepiness that is often misinterpreted as laziness
• Snoring
• Restlessness in bed
• Teeth grinding
• Pauses or absence of breathing
• Unusual sleep positions

If you have noticed your child experiencing some of these symptoms, it is best to talk to your doctor, as they can be a signal of many other conditions as well. Doctors will be able to asses the situation accurately and give your child the right treatment.

Obstructive Sleep Apnea – Causes

OSA usually occurs when the muscles in your throat relax too much to allow normal breathing. When your muscles relax, airway narrows as you breath in, and breathing may be inadequate for the next 10 to 20 seconds. That can lower the level of oxygen in your blood and can cause a buildup of carbon dioxide.

Your brain notices that something isn’t alright, and it briefly wakes you up from sleep so you can reopen your airway. This is usually brief, and you won’t remember it.

Your body tries to compensate for the insufficient levels of oxygen by contracting chest muscles and diaphragm more, and also by increasing heart rate and blood pressure, which can lead to many complications in the long run.

You may wake up with short breath or gasping for air, but it usually takes one or two deep breaths to correct this. This pattern can happen just a few times a night, or it can repeat itself more than a hundred times. If these interruptions occur less than five times every hour, it is considered normal.

Mild OSA – A person experiences 5-14 of these episodes every hour.

Moderate OSA – A person experiences 15-30 of these episodes every hour.

Severe OSA – A person experiences more than 30 of these episodes every hour.

Obstructive Sleep Apnea – Risk Factors

Everybody can develop sleep apnea, but certain people are more at risk. OSA is ubiquitous, and it is estimated that it affects millions of people in the US. Men are more likely to suffer from it than women, and it usually happens in the middle-aged men. Nearly 20% of men and 9% of women experience sleep apnea at some point in their lives.

In the 90s, only 3% of people were estimated to have sleep apnea. Experts attribute this rise in OSA to better diagnosis and increased obesity rates.

People who are overweight or obese are much more likely to develop OSA, as around half the people with sleep apnea are overweight. Excess fat and tissue in the throat may obstruct breathing, and being overweight is the number one cause for obstructive sleep apnea. Other risk factors include:

• Neck circumference and size: 17 inches and more for men, and 16 inches and more for women pose a risk factor.
• Sex: Males are two to three times more likely to develop OSA, which can be attributed to larger neck sizes and more common obesity problems.
• Age: The risk of developing obstructive sleep apnea increases with age, and it’s the highest in people aged between 40 and 60 years old. After then, the prevalence decreases.
• Pregnancy: Pregnant women are much more likely to suffer from OSA.
• A family history of sleep apnea: If you have a family member suffering from OSA, you are more at risk to develop it as well. That implies that there are some genetic factors behind it.
• Narrowed airway: Some people have naturally narrower airways. This can be due to enlarged tonsils and adenoids, or due to a bigger than normal tongue blocking the airway.
• Retrognathia: It’s a medical term for when your lower jaw is smaller than your upper one.
• High blood pressure, diabetes and heart disease: They are all linked with obesity, and they increase a chance of OSA as well.
• Asthma and allergies: Both are linked with an increased chance of developing OSA, as congestion additionally blocks airways.
• Opioids: Alcohol relaxes muscles, and that affects throat muscles as well. Cigarettes irritate your throat, lungs, and esophagus, causing fluid retention in the airways, and increasing chances for developing obstructive sleep apnea.

Obstructive Sleep Apnea – Diagnosis

There are two ways in which sleep professionals will conduct their research to determine whether you are suffering from obstructive sleep apnea.

An Overnight Lab Test
An overnight lab check provides extensive information about your sleep that will later be reviewed by a sleep physician. A test is called polysomnogram, and it requires you to stay overnight in a hospital or sleep center. The test lasts the whole night, and the sleep technician will use machines to determine the cause of your sleep problems:

• Electroencephalogram (EEG) – measures your brain waves
• Electro-oculogram (EOG) – measures your eye movement
• Electromyogram (EMG) – measures muscles activity
• Electrocardiogram (EKG or ECG) – measures heart rate and rhythm
• Pulse oximetry test – measures in your blood oxygen levels
• Arterial blood gas analysis (ABG)

Sleep technicians will also closely observe your breathing patterns and respiratory events such as apnea and hypopnea, as well as snoring. A polysomnogram is used for people who already have medical histories of sleep apnea and other sleep-related breathing conditions. The tests will give them enough information to precise asses your situation and give you the right treatment.

At-Home Test
This study is conducted at the patients’ home, and there is no need for an overnight stay at the hospital or a sleep facility. At-home tests are not as thorough as a lab test, but they can give sleep physicians enough data needed for a right obstructive sleep apnea diagnosis. This test is usually used for people who don’t have complicated medical histories and have a lower risk of developing sleep apnea.

After the conducted sleep study, a sleep physician reviews the information and makes a diagnosis. They use the Apnea-Hypopnea Index (AHI) to quantify the results.

The AHI represents the number of apneas and hypopneas on average during one hour. An AHI below five is considered within the normal parameters. AHI between 5-15 is typical for mild sleep apnea. Moderate sleep apnea falls between the AHI of 15-30 while the severe OSA has AHI of 30 or more.

Obstructive Sleep Apnea – Treatment

While prevalence of OSA  continues to rise, there are many different treatment options that include lifestyle changes and other therapies. Lifestyle changes include:

• Weight loss, which also benefits overall health, so it is recommended combined with every other treatment.
• Avoiding alcohol, cigarettes or sleeping pills.
• Side sleeping, as opposed to back sleeping.
• Nasal sprays in case congestion problems are making it harder for you to breathe during the night.

Continuous positive airway pressure (CPAP) is usually the first choice for treating obstructive sleep apnea. In CPAP therapy, there is usually a machine placed beside your bed, and it’s generating a positive flow of continuous air pressure. It connects to a mask that you need to wear during the night. The constant stream of positive air pressure is keeping your airways open thus preventing or reducing breathing interruptions during your sleep.

Masks come in a variety of styles and sizes so that you can get the one best suited for your needs. There are nasal masks, nasal pillow as well as full face masks. Nasal ones go over your nose, nasal pillows rest inside your nostrils, while full face masks go over your nose and mouth. Machines come with a built-in humidifier that prevents the air from drying while you are using the device.

Bilevel positive airway pressure (BiPAP) is an alternative to CPAP therapy. BiPAP uses two different flow pressures rather than one continuous flow like CPAP. It is beneficial for people who have some troubles breathing against a set pressure, BiPAP machines allow users to exhale to a lower pressure and inhale with the higher set pressure. BiPAP therapy is highly effective for treating sleep-related breathing disorders.

Dental devices or mandibular advancement devices are other options for treating people with mild obstructive sleep apnea. They resemble mouthguard and are custom made by a dentist or orthodontist, to fit a specific person. They usually serve to align the lower jaw, rather than keep the airways open, and thanks to them, it is not possible for the tongue to block the throat.

Surgery is available, and it usually comes into play when the other treatments haven’t worked, or they haven’t had the desired effect. The operation is often the best option for those who have additional or a misshapen tissue, as these can block the airflow. That is the case for people with enlarged tonsils, adenoids, a deviated nasal septum, or a smaller lower jaw, causing the narrowing of the throat.

There are several types of surgeries available:

• Upper air stimulator is the device that has a small generating pulse that stimulates the neurons to control your throat muscles and keep them open.
• Somnoplasty uses radiofrequency energy to tighten the palate of your throat.
• UPPP (uvulopalatopharyngoplasty) is a surgical procedure that removes the relaxed, soft tissue at the back of your throat. That increases the width of the airway, allowing more air to come to your lungs.
• Nasal surgery is used to correct the deviations in the nose, such as deviated septum.
• Mandibular/maxillary advancement surgery is done when the situation is so bad that oral devices can’t help correct the situation. Surgeons move the face and the jaw bones forward so that there is more room at the back of your throat. It is a last resort option for people with severe obstructive sleep apnea, and those with some problems with their face and head.

Although drugs can’t be used to treat sleep-related breathing disorders directly, they can be used to address some of the causes of obstructive sleep apnea. Melatonin supplements have shown some benefits while treating people with obstructive sleep apnea, and they can be used in combination with other available treatments.

Machines that provide continuous positive airway pressure are effective for managing obstructive sleep apnea and various other sleep-related respiratory problems. This condition is characterized by brief pauses in breathing while asleep. CPAP machines are electronic devices engineered to improve your breathing at night, thus improving your sleep quality. They work by taking in ambient air, using a built-in fan to add moisture and increase the air pressure, and then supplying this air to your face mask via a tube.

What Causes Sleep Apnea?

As we mentioned, sleep apnea is a medical problem that occurs during the night when you have complete or partial obstructions which are blocking your airways and causing you to lose breath. These obstructions cause shallow breathing and temporary breath loss. Because of sleep apnea, you can repeatedly stop breathing for short periods through the night. The word apnea itself refers to the pause in breathing that can last minimally ten seconds.

Obstructive sleep apnea is the most common type people have. It happens when the airway is blocked, which causes you to stop breathing for a brief period, loud snoring, and it may even wake you up. In most cases, you are not aware that you have this problem until somebody who sleeps near you notices and tells you. Because of sleep apnea, you can be chronically sleep deprived, and experience symptoms like poor concentration, slow reflexes, daytime sleepiness, depression, irritability, moodiness, increased risk of accidents, and some serious physical health issues like heart disease, liver problems, weight gain, and diabetes. Some of the factors that cause sleep apnea depend on your anatomy while others are caused by injuries to the nose and nasal passageways.

What Does a CPAP Machine Do?

The Continuous positive airway pressure machine is an electronic device that helps you breathe. It is considered the best sleep apnea treatment, especially for the obstructive type. The components of these machines include airflow generator, humidifier, connective hose, filter and a face mask that is sold separately. The airflow generator is located inside a small box with a motorized fan. It pulls the air in, and through the hose and mask, it gives the pressurized air to the person. Inside the machine is also a detachable humidifier that warms the water with which the air is humidified and delivered to the person. Apart from that, there is an intake filter responsible for the prevention of air contamination by allergens. This filter is replaceable when needed. The connective hose is the part that transports the air from the generator to the mask, and it is usually from three to six inches long.

The mask has to be purchased separately but is still a vital part of the machine. Masks are available in different styles and shapes to fit the needs of all users, and you can choose any type of mask. The only requirement is that the hose fits. However, there are four general types of masks – the full face mask that goes around the mouth and nose and three nasal types of masks that either go on the nose, beneath the nose or have seals around nostrils without any contact with the nose.  

CPAP Machine Cleaning and Maintenance

As with any machine, the Continuous positive airway pressure machines require cleaning as well. If you do not clean it regularly, it will be covered in dust, pet dander, mold, bacteria, and more. Cleaning the machine can help avoid allergy symptoms, mold exposure, bacteria exposure, mineralization within the equipment, foul odor, and premature equipment breakdown. The mask, tube and the water chamber should be cleaned daily. It might seem excessive, but this is the best way to prevent the risk of any infection, mold exposure oral allergy reactions. For the best hygiene, the entire equipment should be cleaned and maintained weekly.

CPAP Machine – How to Clean It?

If you are grossed out just by thinking of bacteria living and growing in the machine, you can easily keep your machine clean and bacteria-free. All you need to do is to regularly sanitize it by getting and using a special CPAP sanitizing machine. However, they can be fairly expensive, but if you follow the tips on how to clean your CPAP machine regularly, you will be able to save money. It’s essential to clean it regularly and wipe down the outside of the device using a damp cloth. We will now go through some tips to keep your machine clean and bacteria-free, which is easy as you need regular cleaning supplies from your house. We will give you information on how to clean a CPAP machine with vinegar or just soap.

Humidifier

The first step is to clean the humidifier in the machine. You should clean your humidifier every morning to prevent risks of allergies, infections or mold exposure. The best way to clean it is to take a bucket and fill it with soap and warm water. Empty water from the chamber of the humidifier, if any, and put it in that water to soak for several minutes. When it dries, you should use distilled water to fill it, and don’t use filtered or tap water as it can contain chemicals that can cause damage to the machine. To dry it you should leave it on a clean cloth and avoid putting it in direct sunlight. Apart from doing this every morning, you also have to give the humidifier a good sterilize by soaking it in a mixture of water and vinegar for 20 minutes once every week. Replace them two times per year at least. Certain humidifier chambers are dishwasher safe, but before cleaning in a dishwasher, you need to check the manual of your CPAP machine to be sure.

The Mask

Another important step is cleaning the mask. They are made from silicone to provide excellent comfort but they adversely affect durability and longevity. Silicone is a material that breaks easily if you don’t take care of it. There are special cleaning fluids that are extra-gentle and made especially for cleaning your CPAP mask. If you want, you can also put it in a mixture of water and mild liquid soap. Just be sure to dry it away from sunlight.  Also, the same as with the humidifier, you should sanitize your mask once every week by putting it in a mixture of water and vinegar for 20-30 minutes. After that, rinse it with distilled water and dry it by leaving it on a clean cloth away from sunlight. The masks need to be replaced at least two to four times a year. However, the cushions need to be replaced once or even twice a month.

Every morning, you can wipe the mask down with delicate CPAP mask wipes that won’t break the silicone. Their price is around 10$, and they will last three months. It is also good to use a disinfectant towel every morning. Additionally, you should clean your face every evening before going to bed without using any moisturizer. Moisturizers can have chemicals that can negatively impact the silicone on the mask. Lastly, we would advise against cleaning your CPAP mask in a dishwasher.

Tubes, Headgear and Chin Straps

Apart from the mask, you should also clean the tubes once a week. Every week, you will need to soak it in a mixture of liquid soap and water, and then clean it with a special brush for cleaning the tubes of CPAP machines. The cost of these brushes ranges from $8 to $12. After finishing all the cleaning, just let them dry in direct sunlight. The headgear and chin straps of the machine need to be cleaned by hand. You can clean them with a mixture of warm water and soap. After that, just let them dry. Never put them in a washing machine or dryer. And never use any chemicals, like bleach, to clean your headgear because the soft material will soak up these chemicals and irritate and harm your skin.

Filters

As for filters, they also need to be cleaned. They have the vital task of purifying the air of the room. When the CPAP machine pulls the air from the room, that air goes into the filters at the back of the machine. Most of these machines have a gray filter that is reusable, and a white disposable filter. The gray filter needs to be cleaned at least once a week. In case you have any pets, smoke or rarely dust the room, they should be cleaned more often. Cleaning is very easy, just rinse it and leave it to fully dry before putting it back into the CPAP machine, and replace it once every six months. White filters can’t be cleaned, but that is not a problem. Everything will be okay if you replace them on a monthly basis.    

Replacing Parts

Cleaning the machine and its parts is vital. However, it is crucial to replace all the parts regularly too. How often the parts need to be replaced is determined by your care of them. That’s why you need to clean and maintain your CPAP machine. Regular cleaning will prolong the device’s lifespan and save you money that you would spend on the parts.

Having a cleaning routine is essential. Sticking to the routine will give you a successful therapy with the CPAP and prevent illness or allergies. The additional 5 minutes is all it takes to prepare the cleaning supplies, leave the parts to soak, come back later to take them out and leave them to dry, before putting it back.

Ensuring children get ample sleep is vital for their best performance in daily activities. Adequate sleep is key to their physical growth, mental development, and overall health, among other aspects. It is the responsibility of parents to ensure their kids consistently receive the necessary amount of sleep. For parents, recognizing the importance of sleep for children’s growth and development is crucial, and efforts should be made to help your kids establish a strong sleep schedule and healthy sleep habits. It’s also essential to acknowledge that sleep needs vary with age. For instance, the sleep requirements of infants and young children are different. To promote your children’s health, being knowledgeable about their distinct sleep needs, creating an environment conducive to sleep, and more, is critical. Ultimately, the profound benefits of sleep apply to children of any age, and as a parent, it’s your obligation to ensure they get the restorative sleep they require.

Infants and Sleep – Things You Need to Know 

In general, newborns need the most shut-eye, but they sleep in short segments. As they get older, the amount of rest that they need slowly decreases. Newborns usually sleep about 8 or 9 hours during the day and about as much during the night, but their sleep segments usually don’t last more than a couple of hours. On the other hand, when a child is two years old, it needs around 10 to 11 hours of shut-eye at night and only 2 hours in the daytime. Here are the sleep requirements of infants: 

You need to keep in mind that babies can’t establish their own waking and sleeping patterns. If you want to help your infant fall asleep, it is an excellent idea to establish a bedtime routine. However, it is important to note that you shouldn’t let your baby fall asleep in your arms as he or she may get used to it and expect to be in your arms to be able to drift off to dreamland. Developing a routine can sometimes require patience and persistence, but it is worth it. Your routine should include reading books, bath, rocking, playing soft music, and tucking your baby into bed. Recognizing the signs of sleep readiness is also essential. If you notice your baby yawning, fussing, rubbing eyes or looking away, it means that it is time for sleep. 

Useful Tips to Keep in Mind Regarding Sleep and Health of Your Infant 

If you want your baby to stay safe and get plenty of rest, you need to remember the following things: 

• Back sleeping is the safest position – This position is the safest as it reduces the risk of sudden infant death syndrome or SIDS. Side sleeping and stomach sleeping come with a higher risk of SIDS compared to back sleeping position. 
• Avoid smoking – It is crucial to keep in mind that smoking is also a risk for SIDS. You shouldn’t smoke during pregnancy or after birth. 
• Avoid soft surfaces – Pillows, stuffed toys, comforters and bumper pads in a baby’s bassinet or crib are not a good idea as they can lead to strangulation, suffocation, or SIDS. 
• Prevent overheating – It is the best idea to keep your child lightly clothed, and make sure that the room temperature is at a comfortable level. Don’t use too many blankets, and touch the infant’s skin to ensure it is not hot to the touch. 
• Always use a firm mattress and a tightly fitted sheet – Firmer surfaces are much better for the health and well-being of your child. Use firm mattresses instead of soft models. Also, make sure that it meets the current safety standards. 
• Be careful where your child naps – Keep in mind that you shouldn’t use car seats, infant carriers, strollers, and infant swings for daily naps as they can result in suffocation or the obstruction of a baby’s airway. 
• Breastfeeding – The AAP recommends that mothers should breastfeed their infants for at least six months. 

What Should You Know about Toddlers and Sleep? 

Most toddlers need to get between 12 and 14 hours of sleep daily. They can sleep 12-14 hours during the night, or they can sleep less than that but take a nap during the day. The important thing is to ensure they get at least 12 hours of shut-eye during a 24-hour period. Of course, some things can disrupt your child’s sleep patterns, such as routine changes, illnesses, anxiety, and other stressful events. Even switching from a crib to a toddler bed can affect the sleep duration of your kid. 

Toddlers usually don’t look forward to sleeping, as most of them would want to do other, fun things instead. As a parent, you can expect to face certain problems, such as bedtime resistance – when a child refuses to go to bed, troubles returning to sleep, and night awakenings. Sometimes, toddlers can’t get enough quality rest because of the nightmares and fears, but it is all normal. However, some situations may require contacting a doctor. For example, if you notice that your kid has unusual nighttime behaviors and significant fears, it may be a wise idea to get in touch with a doctor. The same applies if you notice an unexpected number of awakenings, or if you realize that your kid snores, has troubles breathing, or makes noise when breathing.  

How to Help Your Toddler Sleep Better? 

If you want to know how to get your toddler to sleep, and improve the rest quality and duration, the following things can help you: 

• Develop a pre-bedtime routine – If you want your toddler to sleep better, establishing a routine will help you. This routine should include calm and relaxing activities that will prepare your kid for sleep. Some of the things that you should include into the routine are brushing teeth, taking a bath, putting on PJs, reading a bedtime story, dimming the lights, and whatever else comes to mind, as all of these things will help your kid wind down.  
• Create a sleep-supportive environment – It is essential that your kid’s bedroom supports and stimulates sleep. It should be dark, quiet, and cool. Of course, if your child is afraid of the dark, you can use nightlights or leave the doors open and the hallway lights turned on. It is also a good idea to play soft and soothing music. Your child’s bedroom shouldn’t have a TV, and you should also make sure that smartphones, iPads, and similar devices are not allowed. The blue light that they emit can disrupt kid’s sleep patterns as they can over-stimulate the child. All in all, this room should be used for resting and sleeping. 
• Limit food and drink intake – Overstuffing your kid with food in the evening is not a good idea as it can contribute to troubles sleeping. Eating a light meal one or two hours before the bed is a much better option. Avoid heavy meals in the evening, and always check the labels to make sure that clear beverages that your kid consumes don’t contain caffeine 
• Put your child to bed while sleepy – If you want your children to learn how to fall asleep easy and fast on their own, you should put them to bed while they are drowsy but awake. That way, they will get used to sleeping where they are supposed to and will be able to return to sleep again easily if they wake up during the night 

Preschoolers and Sleep – Basic Things You Should Know 

If you are wondering how much sleep does a 4 year old need, the answer is between 11 and 13 hours, including night sleep and daytime naps, so that they can be healthy and grow strong. It is crucial for them to develop healthy and consistent sleep habits. Poor habits can contribute to frequent awakenings during the night and troubles falling asleep.  

Some of the sleep problems that you can expect your child to face are nightmares and nighttime fears, but there is no need to worry as they are simply a normal part of the development. Sleepwalking also peaks in this age group. If you want to help your child with nighttime fears, you can place certain items near his or her bed for these times, such as a favorite stuffed toy, a CD player, a flashlight or similar items, and make sure your kid can get to them in the middle of the night. These things will help your child feel safe during the night. A favorite and soft blanket will also do the trick. You should avoid lying down next to your kid and wait for them to fall asleep. Although it may seem like a good idea, it won’t help them in the long run. Giving reassurance is good, but keep in mind that children need to get used to sleeping independently.  

You can expect napping to begin trailing off with age as children need daytime naps less and less. However, preschoolers can still benefit a lot from naps, even very short ones. Kids at this age are simply very active as they run around, play, explore their surroundings and more, and they need rest to recover a bit and slow down. If you want to encourage napping, you can set an afternoon routine and stick to it. Your children will sometimes sleep during this period, and sometimes they won’t, but you need to be persistent. If they don’t fall asleep, they will at least enjoy some relaxing time. 

If you want to help them sleep better, you should develop a pre-sleep routine, set limits to food and drink intake, make sure their bedroom stimulates sleep, and prevent them from using computers and watching TV close to bedtime. Playing relaxing music, tucking your child into bed, and avoiding stimulants near bedtime will also help. 

Sleep and School-Aged Children – What Should You Know? 

School age sleep needs are between 10 and 11 hours of shut-eye during the night. However, it is not always easy because of the obligations that they have. They need to do their homework regularly, worry about other school tasks, do different evening activities, and go to bed later than when they were younger. Because of all these things, getting 11 hours of sleep can sometimes be impossible. They can also encounter various sleep problems, such as nighttime fears, sleepwalking, snoring, teeth grinding, noisy breathing, and more, but don’t worry as these issues are quite common. 

You need to help your kids get enough quality sleep as they need to be well-rested. If they are sleep-deprived, their school performance will suffer, and they will have troubles concentrating. Their attention and problem-solving skills can also be impacted by the lack of sleep, and they can also be quite moody. If you want them to behave well, be happy and healthy, and able to concentrate properly, you need to ensure they sleep well.  

What Can You Do to Help? 

If you notice that your kids lack rest, here is what you can do to ensure they get enough quality shut-eye: 

• Create a bedtime routine – Having a bedtime routine is essential for kids of all ages. It can help school-aged children relax and wind down a bit, and it should include putting on PJs, taking a bath, brushing teeth, reading a book, and turning off the lights when the time for bed comes. Also, they should go to sleep and wake up at roughly the same time every day, even on weekends, as it will help them develop healthy habits.  
• Help them relax in the evening – When we grow up, we forget that school can be very stressful. Many adults deal with stress on a daily basis and for them, going to school is easy and effortless compared to going to work and dealing with other obligations that are a normal part of the life of adults. However, for kids, going to school and doing homework can be stressful as they often need to worry about their performance and results. As a consequence of worrying during the day, they can have bad dreams or restless nights. As a parent, you need to help them relax by calming them down, reading interesting stories, talking about their day, and playing music for sleep. 
• Help them build healthy sleep habits – Having good sleep habits is essential for getting enough quality rest. Your kids should avoid using tablets, computers, and smartphones at least an hour before bedtime, and they shouldn’t consume caffeinated beverages before sleep. They should also be active during the day and get plenty of natural light so that they can sleep better at night. Additionally, they need to avoid stimulating activities as engaging in them can cause sleep issues. 

Sleep and Teenagers – Basic Info and Causes of Sleep Deprivation 

Many teenagers love labeling themselves night owls, and they take pride in staying up late. However, this habit can have an adverse impact on their health and well-being. Teenagers need to get between 8 and 10 hours of shut-eye each night, and if they stay up late and need to get up early for school, it is impossible to get the amount of rest that they need. Lacking rest often doesn’t sound like a big deal for them but it is, especially if it becomes chronic. When they are deprived of sleep, teenagers tend to struggle in school, and they have troubles with concentration, memory, and motivation. As a result, their academic performance can suffer as they will get bad grades. Also, they can feel moody, depressed, and they are at a higher risk of being involved in a vehicular crash and other incidents. When they don’t sleep enough, the decision-making skills of teenagers are affected, physical reflexes are slower, and they are more prone to risk-taking behavior. 

Some of the most common causes of sleep deprivation in teenagers include: 

• Early classes – Many teenagers tend to stay up late, which makes it difficult to be well-rested for 7 AM classes. Classes simply start very early, and most kids need to get up around 5 AM so that they can make it to school on time. 
• After-school schedule – Not only teenagers need to travel to school and back every day, but they also have many after-school obligations to take care of. For example, they need to do their homework so that their academic performance doesn’t suffer. Most of them also play some sports and have different social commitments, as they need to spend time with their friends. Some teenagers also have a part-time job, and when you take into account all these responsibilities, it is almost impossible to get at least 8 hours of sleep. 
• Biological shifts – After puberty, the teenager’s internal clock shifts forward by about 2 hours, which makes them sleepier 2 hours later. It also means that they should wake up 2 hours later in the morning, but they don’t have the luxury to do so as school starts early. Over time, they can become chronically sleep-deprived. 
• Device use – Smartphones, tablets, computers, and other devices can contribute to sleep disruptions if they are used before bedtime. Lights that they emit affect the production of melatonin, which is a brain chemical responsible for sleep. That’s why teenagers shouldn’t use these devices at least an hour before going to sleep. 

Sleep is an essential aspect of our lives, taking up to one-third of our existence. Despite extensive research aimed at deciphering its true purpose, the precise role of sleep continues to elude experts. Nevertheless, it is evident that sleep is vital for our overall health, providing undeniable benefits for our physical and mental well-being.

A lot of people think about sleep as a time when your body and brain are shut down, but it’s far from it, our brain is working at night, repairing everything and preparing for the next wake period. The nightly rest is essential for the restoration of our minds, and the maintenance of our bodies.

Lack of sleep is associated with many sleep disorders and can lead to many diseases like heart disease, obesity, high blood pressure, and diabetes. It also affects your memory, mood, concentration, immune system and your overall health in general.

Read on to learn about how sleep works, what happens in your brain and body during sleep, and how it evolved.

The Anatomy of Sleep

There are several different brain structures involved in sleep. The hypothalamus is located deeply in the brain, and it contains groups of nerve cells that control sleep and arousal. The suprachiasmatic nucleus (SCN) is situated within the hypothalamus, and it is made out of thousands of cells that receive information about light exposure from your eyes. SCN then uses this information to synchronize your circadian rhythm with the light/night cycle. Most blind people can detect light exposure, so their brains can still adjust their sleep/wake cycle.

The brain stem is communicating with the hypothalamus to control the transition between sleep and wake. Along with hypothalamus, brain stem produces the chemical called GABA that reduces the arousal centers in hypothalamus and brain stem. Pons and medulla are parts of the brain stem, and they play a vital role in REM sleep, relaxing muscles in charge of body movement. That way, we won’t move and act out our dreams.

The thalamus gets the information from our senses and then sends it to the cerebral cortex, a part of your brain in charge of interpreting and processing information. During most sleep stages, the thalamus is inactive so you can tune out the outside world. During REM sleep, the thalamus is active, and it is sending images, sound, smells and other sensations; and that is when you dream.

The pineal gland receives signals from SCN and increases the production of melatonin, which is the vital hormone for regulating sleep.

The amygdala is a structure necessary for processing emotions, and it is active during REM sleep. That is why dreams can help you process your feelings better.

Stages of Sleep

There are two types of sleep: rapid eye movement (REM) and non-REM (NREM) sleep. NREM sleep consists of three stages, and you usually cycle through all of these stages three to five times during the night.

Stage 1 of non-REM sleep is a transition between being awake and falling asleep. It only lasts several minutes, during which your breathing, heart rate, and eye movements slow, and your muscles relax and sometimes twitch.

Stage 2 of non-REM sleep is a phase of light sleep that happens before you enter deep sleep. Your breathing and heart rate slow even more, and your muscles continue relaxing further. Your eye movement stops, and your body temperature drops. Your brain shows slower wave activity accompanied by occasional electrical bursts.

Stage 3 of non-REM sleep is a phase of deep sleep crucial for the restoration of your body and feeling refreshed in the morning. This deep sleep is longer during the first half of the night. Your heart and breathing rate are at their slowest in this stage. Hormones are released, such as growth hormone, essential for growth and development. The brain waves slow even more, your muscles are relaxed, and it may be difficult to wake you up. If awakening happens during this stage, you’ll usually experience the unwanted grogginess.

REM sleep occurs every 90 minutes. Your eyelids are closed, but your eyes move rapidly from side to side. Your breathing rate becomes faster and irregular, and your heart rate increases along with blood pressure, and they are almost at the conscious level. Your brain waves signals are mixed, and they resemble the conscious ones as well. Most dreams occur during the REM stage. That’s why your brain shuts down your limbs movement, so you don’t act out during your dreams. Older people tend to get less REM sleep than younger people.

The Evolution of Sleep

Sleeping is a pretty wide phenomenon, and it is found everywhere in the animal kingdom, from fruit flies to reptiles, frogs, birds, and mammals. When you think about nature and sleep, it just seems like it isn’t a good idea. Spending long periods motionless and with lower senses toward external stimuli can make you an easier target for many predators lurking out there. So why did natural selection go towards supporting sleep?

Sleeping helps rejuvenate the brain and the body, and it helps conserve energy. Predators who would hunt their prey 24 hours a day, would destroy thoroughly pray populations, and then they would die off as well, as they wouldn’t have anything to eat. On the other hand, species with natural predators have a smaller chance to run into a predator while they are hidden and resting, compared to being and the open and looking for water, food or a mate.

While sleep is found in both vertebrates and invertebrates, there are no sleep signs in unicellular organisms. And sleep patterns vary a lot through animal kingdoms. But if you compare brain waves in some animal with a much simpler brain structure, they would be similar to those to humans and other animals with more complex brains. REM sleep is only found in mammals and birds, while NREM sleep is found amongst others.

It’s interesting that animals can feel sleep deprivation as well. When fruit flies were made to stay awake during the time they were supposed to be asleep, they tried to make that up by sleeping the next chance they got, just like we do.

Some birds and sea mammals can sleep with only one half of their brain. This process is called uni-hemispheric sleep and can last up to two hours. That allows them to rest while still staying alert in case some predators comes nearby.

But why have we evolved to sleep in one long interval instead of having a few shorter ones during the whole day? It appears that it is safer to have one long period of sleep, especially during the night, where our primary sense – our vision, is not at it’s best.

Scientists also hypothesize that sleep patterns in our human lineage have also changed to support the development of higher intelligence. Great apes, while still sleeping in the trees, have started making nests, which allowed them a more stable environment for sleep. As we left the trees, the ground has given us even more sleep stability, which allowed us to get more quality sleep. Better rest gave us the opportunity to spend more time socializing and learning, which lead to higher intelligence.

Genes and Sleep

Genetic background may have a significant role in how much sleep we need. Scientists have identified multiple genes involved with sleep and sleep disorders, as well as “clock” genes that affect our circadian rhythms and timing of sleep. A lot of genes in the cerebral cortex change their expression during sleep and wake periods. Genetic models such as worm, zebrafish and fruit fly are helping scientists identify molecular mechanisms and genes responsible for sleep and sleep disorders.

Benefits of Sleep

We all know the feeling of moodiness and irritation, once you miss one night of sleep. Even though an occasionally missed sleep won’t cause you long term problems; chronic sleep deprivation is bad for your health. Sleep is essential for maintaining your body and mind.

Sleep improves health. If you are sleep deprived for days, you might start gaining weight and getting sick. It also affects your metabolism and stress levels. These changes can lead to high blood pressure, increased body temperature, weight gain, diabetes, inflammation, and a reduced ability to fight off pathogens and infections.

It also affects learning and memory. REM sleep helps you remember procedures and foreign languages, and it helps with your logic ability, as well as your ability to process emotions. A good night’s sleep will allow you to be more concentrated the following day, and to perform tasks better.

Sleep helps you conserve energy and regenerate body and mind. Some studies even argue that the main reason why we sleep is to let our neurons have the maintenance they need. Without it, our neurons would be under too much pressure all the time, so giving them the required rest and time to do some housekeeping is essential for their excellent functioning.

How To Improve Your Sleep – Sleeping Tips

Since sleeping is so important, here are some tips on how to get the best out of it.

• Set an everyday schedule and try your best to stick with it. Going to bed and waking up at the same time every day will help balance the production of hormones and decrease the time you need to fall asleep, as well as make your mornings a lot easier, so you don’t have to snooze that alarm.
• Exercise regularly as it is one of the best ways to improve your sleep and overall health. Be careful not to do it too close to bedtime, as intense exercise can increase the levels of some of your hormones, making you more alert and making it harder to fall asleep during the night.
• Avoid drinking caffeine in the evening. If it’s after 4 pm and you are thinking about coffee, it may not be the best idea. Also, avoid other stimulants such as cigarettes and alcohol, as they can negatively impact your sleep patterns.
• Use bright light during the day, and avoid using bright and blue lights during the evening. Light is the primary source of information about night and day patterns, so being exposed to artificial light can affect your natural rhythms. Using bright light during the day and avoiding blue light during the evening will lead to better quality sleep and more energy during the day. So avoid using smartphones and computers before bedroom, or use the glasses and apps specially made to block the blue light.
• Try to relax before bed. There are many activities to do that. You can try reading a book, listening to relaxing music, deep breathing exercises, taking a warm bath or shower, meditating or doing yoga. All of those activities will help you relax and fall asleep faster, so try them and see which one suits you best.
• Pick the right mattress, pillow, and sheets. These are very important for your sleep quality, and getting the right ones can benefit you a lot. There are so many products on the market that it is tough to pick the best ones; we have made many guides for different sleeping products to help you choose easier.
• Set your bedroom environment the way you like it. That means setting the right temperature, having the neutral-relaxing color walls and linens, and minimizing the external noise and distractions.
• Avoid drinking and before going to bed. Food will keep you awake, while the excess fluid will make you wake up in the middle of the night wanting to go to the toilet and disturbing your sleep.
• Lastly, if you suspect that you are suffering from some sleep disorder, it would be best to consult your doctor. They will inspect your sleeping habits, and determine whether you need some supplements or some other therapy if you are not sleeping well.

What prompts senior citizens to wake up early despite having no obligations or work duties? Since our early days, we’ve been programmed to get up at the crack of dawn for mandatory commitments such as going to kindergarten, attending school, pursuing higher education, and eventually carrying on to our jobs. Lingering for the weekend was a common practice for many, as it was a chance to catch some extra sleep. So, why do people, upon reaching a stage in life where getting up early isn’t mandatory, still adhere to this habit? Is it the continuation of a beneficial routine, an adaptation in their lifestyle, or maybe something completely different?

Seniors still need a proper seven to nine hours of sleep, but their life stage is usually the main trigger for several different causes of sleep disruption. Their fragile sleep pattern is generally treated with medications which are a controversial theme nowadays since there is a lot of pros and cons. The important thing is that sleeping pills are luckily not the only possible solution; there is a specter of things that seniors can do to enhance their sleep. Different lifestyle changes, healthy routines or sleeping products may be very beneficial for senior’s sleep without potential side effects.

Their sleep routine also changes with their age because seniors go to bed early, as they get tired easily during the day, even from doing some simple chores around the house. But, despite going to bed tired, seniors usually wake up more often during the night, their sleep is not so deep, and they need extra time to fall asleep. They also often nap during the day, probably because they were not able to rest properly at night. Sleep deprivation leads to moodiness, depression, problems with memory and attention, etc.

Although it is widely accepted, sleep quality issues are not always tightly connected with age, a lot of elderly people experience them, but that is not the rule. When it comes to prevention, it is hard to tell what one can do to prepare his body and mind to welcome that life stage because it is all very individual.

Why Do Seniors Have Difficulty Sleeping?

As we age, the neurons in charge of sleep pattern start to die off, and because of that, the majority of the elderly has problems with falling or staying asleep. Besides that, many different conditions and diseases are attached to sleep problems, for example, menopause, arthritis, and diabetes. Prescribed medications can also develop sleep disruption problems as a side effect. Older people are less active, they exercise less and get tired quickly because their health condition changes, but it is essential to continue with light exercises and maintain those healthy habits. People who are more physically active usually have a good sleep because their body is tired, so it is recommended for seniors to stay active.

Retirement is one of those things that we dream about while we are younger and just starting to work, but in reality, our mind and body get so used to that work routine that is mostly maintained for years and years, and once it stops it represents a shock. Seniors all of a sudden have no obligations, no 9-to-5 job, their day is suddenly free of any activities and plans, and that can cause anxiety, stress, emotional disbalance which will have an impact on their sleep.

When people go to retirement or get older, they are in that stage of life in which they are confronted with death cases of their close friends, family members or beloved spouse. Death is always a strong emotional event, but seniors are especially sensitive, and loneliness that comes as an outcome is also linked to poor sleep.

Due to their age, seniors are more liable to diseases and different conditions which their body cannot handle very well. Illnesses are also a substantial financial and emotional burden, a stress cause that also can lead to depression. Seniors expect that they are experienced enough and should be able to do everything by themselves, so sometimes it can be hard for them to accept the fact that they need help. Sometimes they would rather struggle on their own than ask for help, and this emotional drain impacts their sleep as well.

Sleep deprivation cannot only aggravate their fragile emotional condition, but it can create more problems during the day. Sleep deprivation affects their sense of balance and reaction time, which is one of the reasons why seniors are more liable to accidental falls.

So as we have seen, a lot of problems can pile up once we enter that phase of our lives, it almost seems like everything is slowly starting to shut down and cause multiple problems which prevent us from enjoying our age fully.

Most Common Sleep Problems That Affect Seniors

An average adult usually achieves 4 to 5 cycles from light to REM sleep phase during the night but spends much more time in REM. On the other side, seniors have problems with reaching that REM sleep; they often wake up during the night or have a feeling that they did not rest properly in the morning.

Lack of sleep during the night causes them to nap a few times during the day, which will make it even harder for them to fall asleep at night, so it is like an enchanted circle.

We are going to list out a few most common disorders that can have a significant impact on seniors sleep.

• Insomnia – the leading cause of sleep problems among the elderly population, and it refers to difficulties falling or staying asleep. Symptoms of insomnia are a short period of sleep or fragmented sleep, longer sleep latency, waking up earlier but still feeling tired. Seniors can try to solve their insomnia by changing their habits, or trying cognitive-behavioral therapies and some relaxation techniques. CBTI is proven to be one of the most successful and natural ways to treat and cure insomnia.
• Sleep apnea – sleepers with this disorder will experience occasional breathing lapses during the night. Sleep apnea is common among adults, but seniors are more prone to it because the muscles which control the breathing are getting weaker as we age, so it becomes harder for the airways to stay always open. Usually, these people will remain asleep, but their brain will wake up over and over again during the night, trying to fulfill that REM sleep cycle. They will wake up feeling tired and feel sleepy during the day because their brain was constantly restarting the sleep cycle. This condition can also be followed by snoring. Sleep apnea is successfully treated with CPAP (continuous positive airways pressures) therapy.
• Movement disorders – Restless leg syndrome is the most common moving disorder which contributes to insomnia, sleepers experience tingling, numbing or burning sensations that can be very severe and wake them up. Lack of iron in the senior’s body is connected to this syndrome, so taking some iron supplements can help as well as some behavioral therapies. Beside RLS, seniors can experience PLMD (a periodic limb movement disorder) or RBD (sleep behavior disorder).

Safety Risks for Seniors

Sleep deprived people are more prone to accidents, but when it comes to elderly people who wake up often during the night, have dementia or some physical difficulties due to their age, seniors can be at risk even in their own bedroom. When a senior falls down, that can cause some more problems on the long run, their bones are fragile and prone to breaking, they recover slower than the average adult person, so for them, even a small fall can have fatal consequences. The bedroom should be a safe sleep environment, but since for the elders, the most random things can turn into a risk factor, we are going to point out on which things you should pay attention.

• Rugs – they may be pretty and functional, but if they do not cover the entire floor from one wall to another, there is a real risk of tripping over it. Smaller rugs get bunched up easily, and those small bumps are just waiting for clumsy seniors who cannot see this obstacle on their way during the night.
• Clutter – anything that is left on the floor should be removed before the lights go out. You will forget that it is there, but once you get remembered, it is going to be painful.
• Power cords – chargers and different cables should be well hidden because when they are laying across the floor it is easy to trip over them.
• Dimmed lighting – this is another risk factor because it is often not enough for seniors who have vision problems and wear glasses. They will overlook some things that are on their way, hit the furniture, miss the doorway, and end up in pain. Even the smallest injury can be harmful to seniors.
• Pets – our small furry friends can be a great company and help for seniors, but they should sleep in their own space or cage. The movements of an animal are unpredictable, and if they randomly get on the senior’s way, both of them may get hurt. Once a senior falls, it can be impossible to get up without any help.

Sleeping Tips for Seniors

After we have listed some of the most common danger factors that are in our room, as our first tip or suggestion we want to recommend simplifying the space where you sleep in. Remove everything that is unnecessary, or store it in the drawers, basement, wherever, just make sure to reduce the risk of accidents especially if you are living alone and have nobody to help you immediately. Try keeping up with a specific sleep schedule and go to bed at the exact same time, even on weekends, that should train your mind and body to sleep longer during the night.

Seniors should stress less, but it is easier said than done. Stress can affect seniors’ mood and overall health, and that’s why they should try to control their emotions better. Yoga, meditation, and psychotherapy can help with that. You can also write your worries and emotions in some form of worry journal every night before bed as it will release these worries from your mind and help you sleep better.

Seniors usually have to avoid some types of food due to their health problems, but food also impacts sleep. Sleep deprived seniors should avoid foods that contain a lot of sugar or fat. Also, drinking alcohol or caffeinated drinks will disrupt their sleep. In the end, it all comes down to healthy eating and drinking habits. Physical activity is also highly recommended, and although it will exhaust the body, seniors should avoid naps during the day to get a better night sleep.

A warm shower before the bed will relax the muscles and the body, but it is crucial to carefully get in and out of the tub and watch out for slippery surfaces.

As sleeping pills are a somewhat controversial topic, we are not going to talk about them this time. Instead, we suggest trying out mattresses that are suitable for seniors, wearing sleep masks or listening to white noise to lullaby yourself to sleep tight till the morning.

The human body operates as a complex system where all components need to work together seamlessly and be finely tuned for optimal performance. The regulation of bodily functions is overseen by the Central Nervous System (CNS), consisting of the brain and spinal cord. Utilizing hormones and signaling messengers, the CNS can control every facet of your body, ensuring everything is functioning as it should.

Melatonin and cortisol are hormones that play a huge part in determining your circadian rhythms and the quality of sleep in general. Their roles are entirely different, so here, you’ll learn about how they affect your body, and what can you do to help your body get the best possible rest at night.

What is Melatonin?

A lot of people have heard of melatonin, but what does it do in your body?
Melatonin is a hormone produced by the pineal gland in your brain, and it plays a central role in telling your body when is the time to go to sleep.

The production of melatonin starts in the evening, and it slowly prepares your body for resting. The pineal gland converts amino-acid tryptophan into serotonin and keeps it during the day. When the night comes, the body produces norepinephrine that signals the pineal gland cells that it is time to convert serotonin into melatonin. The enzymes of your body regulate all of these conversions. The melatonin then goes into your cerebrospinal fluid, and your bloodstream, where it gets attached to the protein called albumin, and transported throughout your body.

The suprachiasmatic nucleus (SCN) is pretty much your internal master clock, and it is also located in your brain. When the released melatonin gets attached to SCN, it signals that it is the time to slow down and initiate the sleep period.

Usually, the melatonin levels start to rise 14 to 16 hours after awakening. They then continue increasing throughout the night and peak at around 3 am. After that, the melatonin levels slowly start to fall and are very low before the awakening. They continue lowering and are at the lowest point somewhere in the afternoon. As the night approaches, pineal gland starts making melatonin again, and the cycle continues.

Melatonin and Sleep

A lot of people experience sleeping problems when their brain doesn’t produce the right amount of melatonin, or the circadian rhythms shift, and it isn’t created at the right time. Humans are diurnal beings, meaning that we are active during the day, and sleep during the night. Opposed to us, some nocturnal animals are active during the night, and melatonin plays a different role, as it is produced while they are engaged.

The lack of melatonin is often treated by adjusting your lifestyle or taking additional melatonin supplements.

Can you increase your melatonin through diet?
Even though some foods contain melatonin, there is currently no evidence that melatonin-rich diet can affect the levels of this hormone in your body. Some foods are rich in tryptophan; the amino acid used to create melatonin. Studies show that these foods can affect the production and levels of this hormone in your body. Some of the foods you can try are bananas, potatoes, tomatoes, oats, oranges, cherries, nuts, and pineapples. They are all rich in tryptophan and vitamins and can surely help you boost your melatonin levels.

Melatonin supplements are used for treating different kind of sleep disorders and disturbances. They are commonly used to treat insomnia, shift work sleep disorder, delayed sleep phase syndrome (DSPS), advanced sleep phase syndrome (ASPS), jet lag, irregular sleep-wake rhythm disorder and many more. Melatonin is even successful in treating many conditions not related to sleep, including headaches, Alzheimer’s disease, gallbladder stones, high blood pressure and many more.Also, it is used to help with the treatment of cancer patients.

In the US and Canada, melatonin is labeled as a supplement, and it can be bought over the counter. In Europe, it is more regulated, and in most cases you need to get a prescription from your doctor or a specialist to get it. However, in countries like Hungary or Netherlands, melatonin supplements are available over-the-counter just like in the US.

The melatonin supplements are considered safe, but there are some precautions you should take before deciding to use them. We have covered in detail all the things you should know, what to consider, and how to use melatonin supplements for the best results, in another article.

What is Cortisol?

Cortisol is a steroid hormone produced by your adrenal glands – the triangle shaped organs located on top of your kidneys. It is your body’s primary stress hormone, and it works with different parts of your brain to control your mood, fear, and motivation.

It is primarily associated with ‘fight or flight’ instincts, but cortisol plays a vital role in the number of processes in your body:

• Increases your blood sugar
• Regulates your blood pressure
• Affects how your body uses carbohydrates, fats, and proteins
• Keeps inflammation down
• Boosts your energy levels for you to overcome stressful situations
• Controls sleep/wake cycle

Disruptions in your cortisol levels can lead to depression and anxiety, headaches, heart disease, high blood pressure, type 2 diabetes, memory and concentration problems, weight gain, problems with digestion and troubles sleeping. While too little cortisol can be treated by the supplements prescribed by your doctor, too much of it can usually be sorted by the adjustments to your lifestyle.

Contrary to melatonin, the cortisol starts secreting in the morning when you need to wake up. It proceeds to rise during the day, keeping you energized, and then it falls again during the evening when the melatonin secretion begins. This shows you how complex the human body is, everything is regulated by multiple things, and all of the hormones have numerous functions. That is why scientists are so fascinated with uncovering the way our bodies work.

What Can You Do to Keep Your Cortisol Levels Balanced?

High cortisol levels signal your brain that you are in some dangerous situation, so it is hard to fall asleep during that time. As much as we have evolved, our mind still processes every stress like it is life or death situation.  Even if you are stressing about work, your cortisol levels will rise, making changes on a physiological level. Here are a few tips on how to keep them down for you to get better sleep.

Try to sleep better
The cortisol levels affect sleep, but it works the opposite way as well. Sticking to a regular sleep schedule and maintaining good sleep hygiene can lower your cortisol levels in the long run. Try to go to bed and wake up at the same time during more extended periods.

If you are working night shifts and sleeping during the day, that can affect your hormonal patterns as well. There are things you can try to do to optimize your sleep if that’s the case:

• Exercise and be active during waking hours
• Avoid drinking coffee and other caffeinated drinks at night
• Limit your exposure to bright light during the night
• Limit disruptions when going to bed by using white noise machines, earplugs and putting your phone away
• Take naps to reduce sleepiness and prevent sleep deficit

Exercise moderately
Intense exercises increase your cortisol level temporarily while lowering it in the long run. If you are going to have a heavy workout, better do it in the morning, so that it doesn’t affect your sleep.

Moderate exercise has the same benefit of lowering your cortisol levels at night, but it doesn’t rise them at first. Studies show that 40% to 60% of maximum intensity during a workout gives the best results for optimum hormonal levels.

Eat healthy foods
Eating healthily, along with good sleep and exercise, is one of the most important things for a healthy life. Consuming a lot of sugar is one of the most common triggers for cortisol release, and it is linked with high blood pressure and obesity. Sugar can also reduce the amount of cortisol released in stressful situations when the cortisol is needed.

There are a few specific foods that can benefit your cortisol levels: dark chocolate, fruits including pears and bananas, green and black tea, prebiotics and probiotics, and water.

Learn to recognize stressful thinking
There is nothing wrong about feeling bad; you need to address it adequately. Stressful thoughts are a common trigger for cortisol release. Learn how to recognize stressful thoughts and emotions, so you can observe them better and become more self-aware. Training yourself to see the first signs of tension, like your breathing and heart rate is a step towards handling the stress better, and becoming the master of your thoughts and emotions, instead of being a victim.

Learn to relax
You can practice various exercises that could help you relax better. Simple deep breathing exercises are excellent at reducing stress, and they can also lower your cortisol levels by 50%.

Massages have been proven to reduce cortisol levels in your blood as well. Treat yourself from time to time, as it has numerous benefits.

Try meditation, as it is one of the best ways of lowering stress.

There are some other things you can try like practicing yoga and listening to your favorite music. In one study, listening to music for 30 minutes, lowered cortisol levels, compared to sitting in silence or viewing a documentary.

Maintain healthy relationships
We all know how much friends and family contribute to the quality of life. But they can also be the very source of the stress you are experiencing. One study showed that children who grew up in a warm, supporting home have lower levels of cortisol compared to the children that grew up in homes with regular conflict.

Support of loved ones can also reduce cortisol levels in stressful situations. Keep that in mind, and work on your relationships. Recognize the good ones and nurture them, and think about cutting off the toxic people in your life.

Don’t forget to have fun
Do the things that make you happy, and don’t forget to laugh. This is one of the best ways to keep your cortisol levels down. Picking a hobby would be a great idea, as it is an excellent way for people to get rid of stress.

Starting a little garden in your backyard can be a good idea too, as one study showed that the veterans who took up gardening showed lower levels of cortisol and stress in general.

Outdoor activities are especially beneficial for lowering stress.

Get a pet
Animal companions can help you lower your cortisol levels as well. Some studies showed that having a dog can even have more benefits concerning cortisol levels, compared to talking to a friend. They are cute and can improve your life in many ways, so maybe it’s finally time to get that puppy you always wanted.

Try to think positive as much as you can
Feeling of guilt, shame, and inadequacy can lead to higher cortisol levels. Address those thoughts, try to find the reason behind them, and try to fix it. Trying to do good and be your best self will go a long way in lowering your cortisol levels.

Take supplements if needed
Some supplements like fish oil can help regulate your cortisol levels.

Hormones in your body are numerous and have very complex interactions. Learning about them can help you understand your body and its needs a little better. The general advice is to try and stick to a healthy diet, exercise at least three times a week, and it will help you get those hormones in balance, and help you sleep better as well. If you are worried that you are suffering from a particular sleep disorder, visit a doctor, he’ll recommend the right therapy and give you all the advice you need.