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The performance of our brain changes depending on our current state and this can be monitored using an electroencephalogram (EEG). For our brain to function optimally, it is crucial that neurons communicate continuously, which is facilitated by electrical and chemical signals. The chemical signals include a variety of neurotransmitters and neurohormones, each with various functions. Conversely, electrical signals are produced by the flow of ions into and out of the neuron’s cell membrane, providing a faster way to transmit information, especially across long distances.

The oscillatory neural impulses in the central nervous system are called brain waves. There are four different basic types of brain waves. Beta waves happen when we are awake, active, and engaging in some activity that includes cognitive involvement. Alpha waves represent the non-aroused resting state. Theta waves occur during light stages of sleep, while delta waves have the lowest frequency, and they are reserved for deep, restorative sleep.

Sleep spindles and K-complexes are electromagnetic waves that are indicators of non-REM sleep.

What Are Sleep Spindles

There are mainly two types of sleep, rapid eye movement (REM) and non-REM sleep (NREM). NREM sleep is composed of three stages. First two are attributed as light sleep, while the third one is considered a phase of deep rest. Each sleep cycle has all of the stages, and it usually lasts around 90 minutes.

Stage 2 of non-REM sleep is where we spend most of our time while sleeping, as much as 50% of total sleep time. It is a time when our breathing and heart rate slow down, your senses are lowered, and your brain is producing theta waves with an amplitude of 4 to 8 Hertz.

Sleep spindles are exclusive for Stage 2 sleep. They are oscillatory neural activity generated in the thalamus during this part of light sleep. They are called spindles because of how they look when the EEG image is printed out. Sleep spindles happen in short bursts that last from 0.5 to 1.5 seconds and register frequencies of 11 to 15 Hertz. There are essentially two types:

• Slow spindles, with frequencies from 11 to 13 Hertz, are produced in the frontal cortical brain regions.
• Fast spindles that record frequencies from 13 to 15 Hertz, and are usually produced in central and parietal brain sections.

Sleep spindles begin to develop when the baby reaches six weeks of age. Research indicates that some essential brain activities occur while sleep spindles are happening, whether it is during nighttime sleep or daytime naps.

What Are K-Complexes?

K-complexes (KCs) appear only in Stage 2 of NREM sleep, just like sleep spindles. Unlike short bursts of activity, KCs are large waves that stick out on an EEG reading.

KCs form as a reaction to some stimulus in the environment, including noise, touch on the skin, or any other external stimuli. They are usually accompanied by sleep spindles, as your brain tries to stay asleep, and not wake up due to external distractions.

K-complexes are found to develop much later than sleep spindles, and they can be observed in six-month-old babies.

Abnormal K-complex activity has been with some sleep disorders, including restless legs syndrome (RLS), obstructive sleep apnea, and also epilepsy. For instance, in RLS, there is an increased number of KCs just before the leg movements.

The Importance of Sleep Spindles

Since we spend so much time in Stage 2 sleep, there must be something pretty important happening during that time. Scientists are still trying to figure out everything about them, but here are some things that we do know.

One of the primary sources of sleep spindles is thalamus, a part of the brain that is in charge of processing outside sensations, and it also plays a role in regulating sleep. Other important sources are cortical regions that are in charge of encoding memory. Sleep spindles are thought to be an indicator of the transfer of information from the hippocampus which is considered to be fast short-term storage, to neocortex that is a supposed to be a place for storing long-term memories.

That is why sleep spindles are correlated with better memory and higher index of intelligence. For instance, when a person is learning something new, the frequency of sleep spindles increase during the following night. It also goes both ways, the more spindles a person produces during the night, the better he performs the skill that he learned the previous day. That’s why scientists firmly believe that spindles are a sign a memory transfer.

Stage 2 of sleep is also found to last longer in the second part of the night, so cutting your nightly slumber short may not be the best idea. That is why you feel that cognitive decline after a day of sleep deprivation. You haven’t experienced as much sleep spindles, and your concentration, memory, and ability to learn are impaired.

And this is consistent with EEG findings in babies and the elderly. There are more sleep spindles recorded in babies, which makes a lot of sense since they are developing and learning, so their brains are like a sponge, just soaking in all the information from the outside.

When it comes to older adults, the number of sleep spindles during resting period decrease. That is correlated with declining of cognitive and motor skills, as well as disrupted sleep.

Sleep spindles play another vital role in protecting the integrity of our sleep. It is shown that higher spindle density means that a higher amount of noise is needed to wake the person up, so people who produce more spindles get a night of better quality sleep. This makes sense as thalamus is the primary source of spindles, and it also plays a role in receiving information from the outside, so they are kind of like a gatekeeper.

We already mentioned that older people experience fewer sleep spindles, and they also have more disrupted sleep, so they are easily woken up during light sleep, and it is harder for them to accomplish deep sleep, that is needed to restore correctly.

Fortunately, melatonin supplements seem to promote sleep spindles, so they have been a helpful aid for people that can’t seem to get sufficient sleep.

Sleep Spindles and Medical Conditions

Because of their connection to sleep, memory, and cognitive functions, sleep spindles are studied as a possible signal of many brain dysfunctions. Different conditions such as Parkinson’s disease and Alzheimer’s have sleep impairment and cognitive decline as usual symptoms. It is possible to track sleep spindles easily through EEG, and that’s why scientists are using them to monitor how functions of the brain change.

A study from 2012, found sleep spindle abnormalities in patients diagnosed with schizophrenia. Sleep disruptions have long been a known symptom of this disease, as well as reduced memory consolidation. The patients in this study are observed to have fewer sleep spindles than people who don’t suffer from this disease, and it can be an explanation for the symptoms they are experiencing, considering the roles of spindles that we’ve discussed.

Studies done on people who have Parkinson’s and Alzheimer’s disease show similar results. They also experienced loss of sleep spindles, which was correlated to worse sleep quality and impaired cognitive ability. Sleep spindles in patients with Parkinson’s disease are also found to last longer, oscillation frequency was slower, and maximum amplitude was higher, compared to healthy people in the control group in the study.

People with MDD or major depressive disorder have a denser spindle activity, which implies that there is a connection between memory regulation and brain’s ability to process memories.

There is still a lot of research to be done in this field of sleep, memory formation, and how it is all connected. What we know so far is that sleep spindles play an important role in learning, sleeping, and they could be a good indicator of intelligence. They can be easily tracked with EEG, so there is excellent potential in observing sleep spindles and predicting a chance of developing some of the neurodegenerative diseases.

Hormones act as the body’s chemical signals and play an essential role in the endocrine system. Produced by different glands, these substances are released into the bloodstream to target various organs and tissues, fulfilling diverse functions. They are vital in managing activities like metabolism, heart rate, appetite, moods, sexual wellness, reproductive processes, sleep cycles, growth, and other bodily functions.

Human growth hormone (HGH or just GH) is a protein, and it is also known as somatropin. It is produced by the pituitary gland that is located at the base of our brain. The secretion of HGH isn’t continuous, but it is rather released in a pulsating matter. It is crucial for children as it promotes growth and development, but it has a lot of positive effects on adults as well, as it boosts their metabolism and physical performance, and even helps live longer.

HGH production is under the influence of a complex set of hormones produced by the hypothalamus. HGH is mostly secreted during sleep and exercise, and typically, more of it is generated during the night.

Human growth hormone is mostly produced during deep sleep, so it naturally decreases with age due to the lack of deep sleep that old folks are getting. This decline is associated with cardiovascular disease, increased body weight especially body fat, osteoporosis, thinning and loss of hair, wrinkles, reduced libido, decreased energy and other symptoms. Many of these are also found in younger adults who have an HGH deficiency. There are several things you can do to boost your HGH production, but first, let’s see why it is so important.

Benefits of Human Growth Hormone

HGH is essential for kids, as they are growing, so for them to develop normally, they need to have appropriate levels of HGH. As much as it affects growth in children, lack of it hasn’t been found to harm a child’s intelligence.

There are many roles of HGH, and here are some of its benefits:

• • It increases muscle strength. It was observed that HGH stimulates the synthesis of collagen in tendons and skeletal muscles, which improves strength and exercise performance. During the deep restorative sleep, when the HGH is mostly secreted, the brain also works to repair the body, which explains the effect that it has on muscles. Besides improving strength, it has been shown to improve body composition and thermoregulation.
  • It improves fracture healing. HGH and numerous growth factors HGH affects have a significant role in regulating bone and mineral metabolism. HGH has been shown to speed up regeneration of the bones, and help with the wound healing in general.

• It enhances weight loss. HGH speeds up fat burning. Obese people were found to be less responsive to HGH and losing extra weight improved their body’s response to it. Sticking to a healthy diet, exercising, and potential HGH treatment can have a huge role in weight loss for heavier people.

• It is vital for healthy bones. Besides a role that it plays in fracture healing, it has an overall positive impact on the bone structure. It regulates bone growth, especially during puberty. It stimulates the production of insulin-like growth factor (IGF-1), which is produced in the liver and then distributed through the bloodstream. This duo induces bone production as well as bone resorption, leading to an increased bone mass. Their production decreases with age, which is a potential cause of osteoporosis in older adults.

• It reduces cardiovascular disease risk. Adults who suffer from HGH deficiency are more prone to cardiovascular disease and have a shorter life expectancy. They are usually overweight and have excess body fat, which additionally affects their health.

• It is responsible for male reproductive function. It also plays a role in sexual maturation, and lack of HGH can lead to erectile dysfunction and lack of sex drive.

• It decreases obesity. Insulin resistance, and excess body fat, especially on the belly, are pretty frequent with people with an HGH deficiency. HGH treatment showed to decrease visceral body fat in obese people, improve insulin sensitivity and decrease blood pressure.

• It improves mood and cognitive function. Treatment of people who were HGH deficient showed to improve mood, cognitive abilities, and concentration.

How Does Sleep Affect the Production of HGH?

Around 75% of the human growth hormone is produced during sleep. In healthy adults, it is typically created during the first period of Stage 3, also known as a deep or slow wave sleep. During this stage, HGH works to repair and restore your body and muscles from the stress they suffered the previous day.

Sleep deprivation means that there is less slow wave sleep, which leads to less HGH production. When a person experiences the lack of sleep, the body will try and make up for it by producing more the next time this person sleeps, which can disrupt circadian rhythms and normal HGH cycle.

We get more Stage 3 sleep during the first part of the night, so people who are working night shifts, or those who tend to stay up late are more at risk of disrupted HGH secretion. In the day after sleep loss occurred, secretion was showed to be decreased and more random.

What Are the Signs of Human Growth Hormone Deficiency?

The signs of HGH deficiency vary with age, and they are different in children and adults. Typical symptoms in children are:

• Being significantly shorter than other kids that are the same age
• Growing less than 2 inches per year
• Facial features that appear younger than in children of the same age
• Slow teeth development
• Slow hair growth
• Delayed puberty
• Increased fat around the stomach and the face
• Prominent forehead

Adults may experience:

• Fatigue
• Depression or anxiety
• Thinning and loss of hair
• Decreased libido and sexual dysfunction
• Reduced muscle mass and strength
• Dry skin
• Impairment of memory and cognitive abilities
• Increased fat levels, especially around the waist
• High levels of LDL (bad) cholesterol
• Reduced bone density
• Insulin resistance
• Bad thermoregulation
• Increased weight

Are Human Growth Hormone Supplements Safe?

The production of HGH peaks at a young age, and then steadily declines with years. It is entirely normal, but the lack of HGH can also be due to sleep deprivation. This reduction in HGH levels can lead to weight gain, impaired physical and mental performance, reduced muscle mass, and it can increase chances of heart disease and diabetes.

HGH is available as a prescription medication, and it is in the form of an injection. It is given to children and with HGH deficiency. HGH therapy has been in use since the 1950s. The treatment has been shown to reverse some of the effects by the lack of HGH and to improve sleep. It increased muscle mass in adults, enhanced energy levels and exercise capacity, strengthened the bones and improved mood and cognitive abilities.

Unfortunately, there is a price to pay. Around 30% of patients experienced some sort of side effects. They include enlargement of toes and fingers, fluid retention, joint and muscle pain, carpal tunnel syndrome, high blood sugar, lengthening of the jaw, expansion of some internal organs. Some of the side effects are very serious, and they can lead to a shorter life span. Make sure to consult with your doctor about HGH therapy, and tell them right away if you notice any of the mentioned side effects.

There has been a craze of creams and pills that were supposedly containing human growth hormone. It is not useful if ingested or put on the skin, so this was merely a marketing trick.

HGH and Athletic Performance

HGH got a bad reputation because it was abused by some athletes. It increases muscle mass, enhances performance and cognitive abilities, so it is only logical that it can help athletes achieve better results. While it can definitely help people who are suffering from HGH deficiency, the case with professional athletes is more complicated. It seems that at that level, it doesn’t have the desired effects, especially since they already have normal HGH levels.

HGH supplements are banned from every sport, and they don’t even contribute to better competition results. The people who try to use them put themselves at risk of getting banned from the sport they like, and from public humiliation without any hard proof of enhanced performance.

Tips for Boosting Your Human Growth Hormone Levels

There are natural ways to increase the production of HGH. You can try incorporating some of these into your daily routine for best results:

• Try high-intensity exercise. Incorporate high-intensity training two times a week on top of moderate exercise you should regularly be getting. It is proven to boost HGH levels, and it is one of the most effective ways to do so. Physical activity also increases the time we spend in the slow wave sleep, which additionally increases the production of HGH.
• Lose belly fat. It is observed that the visceral fat has an impact on HGH production. Losing belly fat is one of the hardest things to do. Sometimes, no matter what you do, it doesn’t seem to work, and even though you are losing fat everywhere else, your belly stays the same. Don’t worry, you will lose belly fat with the right diet, regular exercise, and sleep, as long as you remain persistent.
• Fast intermittently. Studies show that fasting is one of the great ways to increase your HGH production. Fasting for only two to three days can boost HGH levels by as much as 300%, which is a significant improvement. However, continuous fasting is not sustainable. Starving your body won’t do any good, and it might even make things worse. You can try one of the methods of intermittent fast, like eating your meals in eight hours during the day, and then not eating for the remaining 16. You can also try eating fewer calories for one or two days a week while keeping your regular diet for the rest of time.
• Lower your sugar intake. It is showed that the increase of insulin lowers your HGH levels. Refined carbs and sugar affect insulin levels the most, so you should avoid them. Excess sugar is also the main reason for weight gain and obesity, which additionally affects HGH production. Kick out the junk food, soft drinks, and everything with a lot of sugar in it, and aim for the healthy, well-balanced diet.
• Don’t overeat before bedtime. Huge meals usually spike your insulin levels, especially the ones full of sugar and protein. As we mentioned before, insulin interferes with HGH production, so you should avoid meals too close to bedtime. It is best to have dinner before 7 pm, and then eventually have a light snack if you still feel hungry before sleep.
• You can try different supplements. Some supplements have positive effects on HGH levels. It is mostly amino acids that active people take to boost muscle growth along with their exercise. You can try L-glutamine, beta-alanine, creatine, glycine, ornithine, L-arginine, A-GPC, and GABA. While these have a short term impact on HGH, long term effect is yet to be determined.
• Optimize your sleep. We can’t stress enough how important this one is, not just for HGH production, but pretty much for every aspect of your life. You should make your bedroom a comfortable environment for sleep. It should be dark, quiet, and at the right temperature. Remove any distractions, and develop a nice bedtime routine. Try to stay away from screens, and do an activity that relaxes you, like reading a book, meditating, breathing exercise or listening to some mellow music. Avoid caffeine and other stimulants that might keep you awake at night. Remember that most of the pulses are produced in the first part of the night, so don’t stay awake for too long, and be sure to maintain a steady sleep schedule.
• Try melatonin supplements. If you can’t seem to get adequate sleep time, melatonin supplements can be a good idea for you. Read more about them, consult with your doctor, and see if they may be a good fit.

Persistent stomach problems can majorly interrupt one’s daily life, leading to anything from slight annoyances to severe agony. Issues like heartburn, indigestion, or severe bloating, if experienced for consecutive days, can derail a person’s whole routine, resulting in anything from a bit of irritability to intense pain. As a result, people may need to cancel plans, consult a doctor, or in extreme instances, end up in the hospital. However, for those who regularly deal with these issues, skipping out on daily tasks is not an option. While trying to balance responsibilities and the stress of daily life, many often ignore their symptoms until the situation worsens considerably, leaving them overwhelmed. At this point, what seemed like a minor issue with the stomach could have evolved into a chronic condition or led to further health problems.

An estimated number of 60-70 million Americans suffer some sort of digestive issue. For most of these people, sleep ailments aren’t unusual – it’s difficult to fall asleep while you are uncomfortable or in pain. Hence, people with gastrointestinal (GI) issues often experience sleep-related problems like insomnia, sleep apnea, excessive daytime sleepiness, etc.

Vice versa also applies – people who suffer disordered sleep are more likely to develop GI symptoms as well. Sleep deprivation causes the brain to secrete more ghrelin (hunger hormone) which make us crave junk food and overeat. Besides potentially causing weight gain, the increased amount of sugary and high-fat foods further irritates one’s stomach, and the cycle goes on. In obese people with digestive issues, sleep problems are even more frequently reported, with acid reflux, heartburn or nausea regularly waking them up in the middle of the night, or making it a struggle to fall asleep.

Other than the direct impact of lack of sleep on our health, combined with the GI discomfort it also increases our stress level, which, unsurprisingly enough, is another known contributing factor for IBS, heartburn, and insomnia.

As you have discovered by now, the relationship between GI issues and sleep is a complicated one. To attempt and untangle it, continue reading this article.

GERD and sleep

Gastroesophageal reflux disease, or GERD, is a chronic condition that causes one’s stomach acid to go back upwards towards your mouth, causing heartburn, acid-like taste in one’s mouth, nausea, teeth erosion, breathing difficulties, etc. It’s caused by frequent acid reflux that weakens the esophagus (the gateway to your stomach), opening the path for your stomach content to return upwards. GERD affects up to 20% of Americans, the increased risk factors including obesity, pregnancy, connective tissue disorders, and hiatal hernia.

People who suffer this disease often experience some other issues like laryngitis, persistent cough, asthma, and sleep disturbances. 74% of the people with GERD suffer nighttime heartburn, causing them either difficulties with falling asleep or waking them up to cough – ranking insomnia the most common sleep disorder these individuals face.

Other than that, because of the close connection between the stomach-to-mouth pathway and our respiratory system, GERD is linked with sleep-related breathing issues, most commonly obstructive sleep apnea (OSA). OSA is a sleep disorder that causes airway obstruction during one’s sleep, resulting in partial or complete blockage of one’s breathing. The most recommended treatment for OSA is CPAP (Continuous Positive Air Pressure) machine therapy. The way it works is, the CPAP machine draws in air, humidifies and pressurizes it, then delivers it to the patient via a face mask that was set up before sleep. However, for people who also have GERD, this therapy method is not optimal, since the pressurized air sometimes passes through the esophagus and reaches one’s stomach instead of lungs, which could make the esophagus even weaker than it already is, thus worsening the condition.

It is worth mentioning that GERD is frequent in people with Autism Spectrum Disorder (ASD) who also have some sleep issues, as are sleep issues in those with ASD who have GERD; this perfectly displays how closely sleep disturbances and GI run, and how difficult it can be to distinguish cause from consequence when it comes to this combination.

Irritable Bowel Syndrome and Sleep

Irritable bowel syndrome (IBS) is a long-term disorder of the large intestine that manifests through a group of symptoms – usually abdominal pain and a distorted pattern of bowel movements, without evidence of an underlying condition or apparent cause. It is split into four categories based on the most prominent and frequent symptom the patient might display over time:

•         IBS-D – diarrhea is common
•         IBS-C – constipation is common
•         IBS-M – both are common
•         IBS-U – neither occurs very often

IBS affects over 21% of the population worldwide, and besides depression and anxiety, the most reported (non-digestive) problems these people face are related to sleep. Both the sleep onset and maintenance insomnias, excessive daytime sleepiness and albeit less commonly, sleep apnea, are all well within a range of the standard experience for people with IBS, disrupting their sleep and lowering their quality of life. While these people might not wake up during the night significantly more often compared to people who don’t have this condition, in the majority of cases, they will have to pass a bowel movement in this time, which may even be painful. This makes it more difficult for people with IBS to continue where they left off when they go back to bed, lowering their sleep quality and resulting in fatigue.

Ulcerative Colitis and Sleep

Ulcerative colitis is a chronic condition that affects the entire large bowel, characterized by the inflammation of the rectum and colon which then develop small ulcers along their walls. Along with Chron’s disease, it belongs to a subgroup called Inflammatory Bowel Disease (IBD – not to be confused with IBS!). Symptoms include abdominal pain, blood or pus with bowel movements, fatigue, fever, and diarrhea. Up to 500 thousand Americans are affected by ulcerative colitis, and it can hit when a person is anywhere between 14 and 40 years old.

This condition can make one’s day a struggle as a consequence of recurring diarrhea and other bowel movement problems, causing a great deal of discomfort and abdominal pain. Dealing with the symptoms and the stress of their frequent recurrence may trigger some sleep issues as well. People who have ulcerative colitis regularly experience fatigue due to a few factors that disrupt their sleep:

•         The mental challenge of this disease
•         Heightened inflammation in the body, especially if a flare-up happens at night, acting as a fire alarm and preventing sleep.
•         Improperly functioning immune system
•         Medication for ulcerative colitis (side-effects are often sleep-disruptive)

Besides this, issues with rest have been linked with the onsetting or activating of ulcerative colitis symptoms, making sound sleep a necessary prerequisite of treating and preventing this condition. Research suggests that both those who undersleep and oversleep have a higher risk of ulcerative colitis.

Crohn’s Disease and Sleep

Crohn’s disease is a chronic condition that affects the lining of one’s gastrointestinal system. Much like ulcerative colitis, this disease can be active or inactive – when the symptoms aren’t constant, but rather come and go every couple of weeks or months. Symptoms include diarrhea, abdominal pain, weight loss, fatigue, and even anemia if complications occur.

The exact cause of Crohn’s disease isn’t known, although a combination of environmental, immune and bacterial factors is likely to trigger it in predisposed individuals. Curing it is not possible; treatments are based on alleviating symptoms and maintaining the remission stage of the disease to prevent future flare-ups.

Sleep hygiene is vital at keeping this disease under control. Even while in the inactive state, patients with Crohn’s disease experience fatigue more regularly than the general population; furthermore, people with sleep issues such as insomnia are three times more likely to develop Crohn’s disease, and those who have both Crohn’s disease and a sleep problem double their chances of a flare-up.

Colon Cancer and Sleep

One of the most often diagnosed cancers in both women and men around the globe is colorectal cancer. Caused by a mutation in the cells of the rectum, or rather an error in the mutation, colon cancer encompasses a wide range of symptoms, most dominant being blood in the stool, abdominal pain, and change in bowel movements. When one first notices these symptoms, chances are the cancer has already formed. The sooner they go to a doctor, the bigger their chance of survival, but for this reason, doctors recommend regular screenings of the colon to ensure cancerous cells are discovered in time before they turn malicious.

Treatment for colon cancer is surgery, often accompanied by radiation and chemotherapy. According to the recent studies done on the topic, two of the highest concerns of people with colon cancer are fatigue and sleep disturbances.

These two often go hand in hand, and it isn’t clear which one causes which – patients usually experience them simultaneously. The most frequent sleep disturbances in cancer patients include sleep onset and sleep maintenance insomnia, waking up too early and excessive daytime sleepiness. The cause of these might be a direct consequence of cancer therapy (side-effects like nausea and vomiting), a comorbid condition like depression, stress or some other environmental factor. Patients who experience insomnia often try to make up for the lack of sleep by taking opportunities to nap, which only worsens the disorder and reduces the patient’s overall sleep quality. Up to 50% of all the prescribed pills for patients with cancer are sleep medications, particularly hypnotics.

On the other hand, sleep issues are emerging as risk factors for this type of cancer more and more. Both sleep deprivation and exposure to bright light in the evening have been shown to accelerate the formation of tumors. Shift work and other circadian rhythm abnormalities have been marked as cancer risk contributors, and sleep deprivation was found to increase the risk for colorectal adenomas by 50%. Much of this is still debated among professionals, but we now know that the link between sleep and cancer is of higher significance than previously thought. This is not bad news: treating sleep issues in patients with colon cancer might also ease some of the other difficulties they face, improving the quality of their life and potentially elevating the survival rates for this condition, if only by a little bit.

How to sleep better while experiencing gastrointestinal issues

As long as your condition didn’t reach its dreaded peak, there is something you can do to help yourself. None of the suggestions we listed below can cure all your problems (or harm you, for that matter), but following them is likely to aid in setting the ground for recovery.

• Set up a calming bedroom routine. Something that you will be able to keep up with long-term. For example, it might include taking a shower, brushing your teeth, turning off all electronics, changing your clothes and getting into bed. Before this, to ease stomach issues, you could set out a bit of time beforehand to drink some herbal tea and calm down. All practices that will help you relax are welcome but remember not to make this into a big, tiring list of chores that will annoy rather than aid you.
• Arm yourself to handle potential issues. Prevention is key, but when you know the damage is already done, you will do wise to prepare yourself. Don’t get frustrated when your sleep is disturbed – expect it to happen and focus on how to make the disturbance smaller of an issue. If you frequently wake up during the night and can’t fall back asleep, don’t stay in bed for hours. Leave the room. Indulge in a passive activity like reading, until you are ready to try again. Avoid bright lights and blue screens; your smartphone will only make it harder for you to sleep.
• Keep a log of your symptoms day in and day out. Everything counts: how much you slept, was it enough, what you ate, how stressed you got, etc. Frequent gastrointestinal issues can be a huge annoyance, but if you would just tilt your head and squint, you would realize how to use this to your advantage; the more regular your symptoms are, the faster you will be able to recognize a pattern and learn what your body reacts to. This log will be useful for your doctor and for you to know what to expect of your GI and sleep problems.
•  Avoid potential triggers such as spicy, sugary or fried foods, especially in the hours before bedtime. Eating a balanced diet instead will promote good digestion as well as keep your weight in check. This is beneficial as obesity is linked with the worsening of many of the GI and sleep issues, amongst other conditions. Don’t lie down shortly after you have eaten or acid reflux could be triggered. Wear comfortable, loose clothes. Reduce your daily stress as much as possible, as stress has been linked to virtually all of the GI you could have. The same way you feel it in your stomach when you are nervous or excited, you can gather how too much stress on a regular basis could impact your health. Try activities like meditation, yoga, or some relaxing hobby to help keep the stress in check.
• Exercise. Physical activity ticks off quite a few boxes: stress, weight and built-up energy keeping you from sleep are just some aspects of your interest if you have GI issues. Don’t overstrain yourself and shock your body though – if you aren’t sure how much you can realistically handle, discuss it with a doctor. If you have been in a sedentary state for years, simply start with walking. Your body will be grateful for the positive change, however small.
• Switch your sleeping position. Sleeping on your stomach is an all-around bad idea for people with GI issues. In this position, your stomach and esophagus form almost a straight line, which makes it all too easy for stomach acid to make its way towards your mouth. Instead, opt for sleeping on your back or side, preferably left (if it doesn’t hurt). This will ensure your organs are lined orderly and help avoid unnecessary flare-ups.

The scientific method is an outstanding tool for analyzing our surroundings and aims to explain how the natural world operates. A successful scientific exploration must remain impartial, be reproducible by others, and its conclusions should broaden our understanding of the topic at hand. Instead of leading to frustration, negative results are valuable as they offer an opportunity to reevaluate our methods and pinpoint any errors.

Communication between scientists is the key. That is why we have peer-reviewed journals, where researchers can publish their findings. Before publishing, the submitted papers are given to the number of independent experts in the field, who then evaluate how the research was done, was there any problems, and they might give suggestions to authors on how to improve their experiment, or maybe a different opinion of the results. After the evaluation and any needed corrections, if the paper is solid and experts have found that it meets scientific standards, it is published in a journal.

Research of sleep and nervous system, in general, can be quite complicated. Our brain is one of the most complex things in nature and figuring out how everything works can be quite a task. As a British philosopher Emerson E. Pugh once said: “If the human brain were so simple that we could understand it, we would be so simple that we couldn’t.”

However, the research of our minds and sleep has come a long way, and now we know many things about the importance of sleep, different sleep disorders, and how to treat them.

The History of Sleep Research and Medical Treatment

The history of sleep research and medicine can be divided into five different periods.

Phase 1: Before 1952

The first half of the 20th century and the period before that weren’t very productive when it comes to sleep research. Nightly rest was considered to be a time when the brain is shut off from the external stimuli, due to darkness and lack of noise. Scientists weren’t giving too much credit to sleep, and its benefits were mostly thought to be passive, due to the passage of time and not sleep itself. It was considered to be a pretty homogenous state of mind, and sleep architecture wasn’t studied at all.

The psychological aspect of dreams and their interpretations is the field that probably got the most attention during this period.

However, there were some notable findings during this period. Unfortunately, they happened way too early to be adequately explored by the field of sleep medicine, for instance, in 1729. Jean Jacques d’Ortous deMairan showed the presence of circadian rhythms even in the absence of environmental stimuli. Narcolepsy was first described by Jean Baptiste Edouard Gellineau in 1880. Richard Caton discovered electrical rhythms in the brains of tested animals in 1875. Hans Berger started studying brain waves in sleeping and waking humans in 1929. Unfortunately, his findings only help to fix the notion of sleep as an inactive state.

Phase 2: 1952-1970

Phase 2 began in 1952 when the scientists first observed that our eyes weren’t still during some parts, and that rapid eye movement occurs during sleep. This state was associated with the appearance of dreams, so it could have been a spark that increases the interest in sleep research.

In the years after World War II, Sigmund Froyd’s psychoanalysis was extremely popular in American psychiatry. His writings about dream interpretations and structure of “ego,” put dreams in the spotlight of interest. However, this new found link between human physiology and appearance of dreams didn’t spark too much of an interested in the years that followed.

William C. Dement carried his research in the field of sleep architecture and REM phase. He showed that cyclical stages appeared during sleep and that they are somehow related to the same cyclical occurrence of REM sleep. In 1960 he showed that lack of REM sleep lead to impairment of cognitive abilities and memory the following day. That fit perfectly with the Sigmund Froyd’s narrative that dreams are kind of a “safety valve” for the release of negative energy and emotions.

That draw attention of the other scientists and they began researching the phenomenon of sleep in the following years. Most notable findings of this period are that sleep consisted of two completely different parts, REM and non-rem sleep and that the brain stem is included in the inhibition of movement during the REM stage.

In 1965 the sleep apnea was first described by two teams of scientists. Also, the first tracheostomy was attempted, to overcome the upper airway blockage of an obese patient.

Phase 3: 1971-1980

Stage 3 began when researchers from Stanford decided to extend the field of medical treatment to sleep, patients. Before that period, people were treated during the waking state, and sleeping patients were left alone.

The Stanford University Sleep Disorders Clinic was launched in the year 1970, and it changed the way we deal with sleep problems. Researches primarily concentrated on treating narcolepsy, insomnia, and sleep-related breathing problems. They developed a series of tests for overnight sleep studies, a technique that later evolved into polysomnography, a study that is still in use for detecting sleep disorders to this day.

In 1975 the American Sleep Disorders Association (ASDA) was formed, to gather around scientists and clinicians that are involved in the field of sleep research. ASDA’s goal was to set certain standards when it comes to treating sleeping disorders and to further develop techniques for doing so.

Throughout the 1970s, the only treatment for obstructive sleep apnea (OSA) was tracheostomy. It’s a method where the opening is made on the front of the neck, and a tube is inserted into the windpipe. Sometimes, it can be attached to the oxygen supply. Unfortunately, that treatment was only acceptable for the severely ill patients, and a better method for treating OSA was needed.

Phase 4: 1981-1990

This stage is marked by the invention of alternative treatments for OSA. Uvulopalatopharyngoplasty (UPPP) was introduced in 1981. This is the surgical treatment that was popular for a few years until some valuations came and showed that it wasn’t as effective as they thought it was.

Continuous positive airway pressure (CPAP) therapy was also developed in 1981. This therapy was easy to administer, there were no surgical procedures involved, and it showed to be hugely effective. CPAP is even used in today’s treatment of obstructive sleep apnea.

Phase 5: From 1991

Scientists have tried hard to come up with better diagnosing tools, more effective treatments, and to gain a better understanding of sleep and its importance in general. They have recognized that although a lot is being done in the field of sleep research, the general public’s knowledge of it is at an inadequate level. They have dedicated their time to inform people better, and to make people who are suffering from some sleep disruption, seek medical help.

The Importance of Animal Models in Sleep Studies

Research done on animals has provided us with vital information, not only about how sleep works but about sleep disorders as well. Most common mammalian models used in sleep disorder research are some dog breeds, horses, cats, rats, and mice. Dogs significantly contributed to a better understanding of narcolepsy. There were also genes identified with this disorder in studies that included canines. Rats and mice were used to understand a lot of sleep disorders better, but also to closely examine molecular mechanisms and gene expression during sleep. There are other animals used to gain a better understanding of the regulation of sleep, sleep deprivation, and the importance of it. Those animals include a worm Caenorhabditis elegans, the fruit fly Drosophila melanogaster, and zebrafish.

Future of Sleep Research and Medicine

Even though we spend as much as one-third of our lives sleeping, we are only now realizing how important sleep is. Lack of sleep or its decreased quality can lead to increased risk of heart disease, diabetes, high blood pressure, it decreases libido, impairs memory, concentration, and learning, and it pretty much affects all of the aspects of your life. Because of that, it is essential to develop healthy sleeping habits. That includes setting a regular bedtime routine, keeping the bedroom free of distractions, and avoiding caffeine before bed.  For the best results, next to the improvement of sleep, you should also try to incorporate a healthy diet and regular exercise in your life.

A report from 2016 by Centers for Disease Control and Prevention stated that one-third of adults aren’t getting enough sleep. And those tired people cost the American industry over 400 billion dollars each year due to work-related accidents.

A HealthyPeople 2020 initiative, started by the government, listed four goals related to sleep:

• To increase the proportion of people with OSA who seek medical attention. It is estimated that 25.6 percent of people who experience symptoms of OSA sought medical help. The goal is to raise that number to 27.8 percent by 2020.
• To reduce the rate of vehicular crashes that are due to drowsy driving. 2.7 accidents per 100 million miles traveled were estimated to be the result of drowsy driving in 2008. The objective is to get to 2.1 by 2020.
• To increase the proportion of students in grades nine through 12 that get enough sleep. Sufficient sleep is crucial for the development of children and adolescents. It is needed for adequate physical as well as mental growth. Only 30.9 percent of students reported that they had enough of sleep on an average school night, meaning 8 hours and more, and the goal is to increase that to a 33.1%.
• To increase the number of adults who get sufficient regular sleep. 69.6 percent of adults in 2008 got enough sleep, meaning that those between 18-21 years got 8+ hours, and those who are 22 and over got over 7 hours. The objective is to raise that proportion to 70.8 percent of all adults.

There is still a lot to uncover when it comes to sleep. It is hard to predict where the research may go next, but there are a few areas that need special attention. The link between sleep, memory, and learning needs to be studied further. It is interesting to see if sleep affects the overall intelligence of individuals and to find out exactly where are memories stored. The mechanisms on a cellular level could give us a better understanding of this phenomenon.

The link between mental disorders and the lack of sleep is another point where additional research is needed. These two seem to go hand in hand, but is it an only causational link or is there a correlation between the two?

There is also a need to look further into molecular mechanisms on the cellular level and to determine if sleep is only a feature of multicellular organisms, or is there any archaic mechanism, that might have affected a later evolution of rest throughout the animal kingdom. Animal models, especially genetically modified animals could help us shed more light on mysteries of sleep. Lastly, the big question is how we can improve sleep medicine and can we personalize it to fit every single individual?

One thing is sure; the technology is the future of sleep research. Current overnight studies done on people are taking place in sleep clinics, where people may not feel comfortable, and it may not paint the best picture of their sleeping habits. With the progress of technology and sleep trackers, in particular, we might be able to better detect sleep disorders in our own home. These small devices need to be improved to identify more things and to get to a golden standard level which is polysomnography at the moment. But we are getting there. And when those devices become widely available, that will give sleep experts more data, which will lead to more improvement in treatments.

Almost every health condition requires some form of dietary modification for effective management. Often, the foods that appeal to our senses are heavy on sugar, making it a challenge to resist their tempting allure food. Regular consumption of sugary treats, snacks, or drinks, which may seem innocuous at the outset, can eventually lead to serious health issues that might not become apparent until they worsen. Experiencing irregular blood sugar levels is a frequent problem and, whether it’s experiencing highs or lows, any imbalance can hinder our everyday activities and lessen our ability to enjoy life.

In order to enjoy healthy sleep, it is crucial to regulate your blood sugar levels through awareness, discipline, and a steady diet. On top of that, having pre-existing sleep problems or bad sleeping habits can directly lead to blood sugar levels. We decided to write this article to spread awareness about the risks of high and low blood sugar levels in the context of sleep. You will find information on the consequences of having a bad diet, as well as certain other relevant factors that can ruin your ability to sleep properly and cause other, seemingly unrelated medical conditions. Without further ado, let’s get into it:

How Blood Sugar and Sleep Normally Work?

Our circadian rhythm controls a large portion of our body. This rhythm depends on a master biological clock in our brain which uses light receptors to figure out when it’s day or night and regulate our bodily processes accordingly. Depending on the time of day, we can spot changes in our hormone secretion and production, appetite, libido, energy levels, etc. While it’s easy enough to notice trends during the day while we’re awake, people without years of study (and who haven’t read our previous articles) don’t know what goes on during the night, when we’re sleeping.

Depending on which sleep stage we’re in, certain parts of our brain are hard at work – sleep is when we experience muscle repair, tissue replacement, memory consolidation, and many other restorative processes. The primary hormone responsible for regulating our sleep structure and putting us to sleep in the first place is melatonin – and melatonin production depends quite heavily on our circadian rhythm. At around 3 a.m., melatonin levels begin to drop as another hormone takes the stage – cortisol, the stress hormone responsible for waking you up and energizing you for the following day. Cortisol, when combined with adrenaline and certain other growth hormones, heats your body and increases blood sugar levels – this process is sometimes referred to as the “dawn phenomenon,” thanks to the fact that it occurs anywhere between 3 a.m. and 8 a.m.

In a healthy body that regularly gets around 7-8 hours of mostly uninterrupted rest, this increase in blood sugar is quickly managed and counteracted by the insulin hormone. This hormone causes your liver, fat, and muscles to absorb the excess glucose and thus reduce the level of blood sugar to a normal state. People with diabetes aren’t able to do this because their insulin production and functionality are impaired, which causes all that sugar to stick around and damage your body in many subtle ways.

We will go into detail on what happens in people with high and low blood sugar, since the outcome of these two conditions isn’t the same, in some ways. While both of them can disrupt sleep and contribute to various other conditions, it’s crucial to examine them separately to paint a full picture.

How High Blood Sugar Affects Your Sleep

The main cause of high blood sugar levels (otherwise known as hyperglycemia) is impaired insulin functionality, or your body’s inability to respond properly to insulin. It is especially true for people who have diabetes. The result of a consistently higher level of blood sugar is devastating for your ability to sleep. We mentioned that cortisol is called the “stress” hormone, and this is where that comes into play. A heightened level of blood sugar creates stress, and stress (along with anxiety) is possibly the most common contributing factor towards insomnia, as it puts you in an alert and tense state, making it harder for your body to properly relax and fall asleep.

Insomnia is a guaranteed way tohave your circadian rhythm disrupted, as the increased sleep onset latency can leave you tossing and turning in bed for hours. Because the circadian rhythm is responsible for managing melatonin and cortisol production, getting poor sleep heavily impacts your blood sugar regulation. That’s not even considering all the other consequences of sleep deprivation and subsequent fatigue. According to research, people who sleep less than 7 hours per night on average have a doubled chance of encountering diabetes – or they already have it.

Additionally, people with high sugar have to urinate more often, since a high level of sugar in their blood activates their kidneys. While this affects everyone, it plays a special part in the bedwetting habit of young children – which is why sugary drinks like carbonated soda are especially troublesome as part of their regular diet. If the person is capable of waking up to go to the bathroom, high blood sugar still causes them to have fragmented sleep as deep sleep and REM sleep require time to transition into, and that’s not what you get when you keep waking up.

If you’re dealing with high blood sugar, consult your doctor. Some early symptoms of hyperglycemia include fatigue, blurred vision, frequent urination, increased thirst, and headaches. If you notice these early symptoms, the resulting treatment is much more likely to work, and it will work faster. If left untreated, however, the symptoms become more severe and difficult to work around. These symptoms may include nausea (with vomiting), confusion, abdominal pain, weakness, or even coma.

How Low Blood Sugar Affects Your Sleep

Much like with high blood sugar, low blood sugar (or hypoglycemia) can negatively affect your sleep. Most people are afraid of high blood sugar levels, but going too low is just as bad since your body needs some sugar to operate properly. When your body detects a low level of sugar in your blood, it starts to produce cortisol, adrenaline and growth hormones. This added stress can often wake you up in the middle of the night, which ruins your sleep architecture and causes further problems. Worst of all, it makes you crave food, especially really sugary stuff like junk food. Coffee is another offender in this context since it can also contribute to a whole host of sleep disorders and keep you from getting enough rest. Your body essentially overcompensates for low blood sugar by making you eat the least healthy stuff in your house. The more you indulge in those foods, the more you risk other health conditions, such as obesity or even diabetes.

If you eat unhealthy food at a time of night when you should be asleep, it damages your sleep-wake cycle and circadian rhythm even further, which can cause excessive daily fatigue and other sleeping disorders, such as chronic sleep deprivation. Additionally, your body may not be prepared to digest that food properly, putting you at risk of lowered insulin sensitivity, which loops the problem back towards high blood sugar.

It’s important to recognize the symptoms of low blood sugar early and make an appointment with your primary care physician. Fatigue is a common symptom, especially if you’re also worried about potential sleep disorders, as every sleep disorder causes fatigue in some way. If your mouth is tingling around the edges of the lips or you’re hungry very often, that is a huge tell-tale sign that you have low blood sugar. Sweating, shakiness and pale skin can also be quickly identified, but you also have problems like an irregular heart rhythm, irritability or even a tendency to cry out during sleep. If left untreated, the symptoms of hypoglycemia get worse, and several new and dangerous symptoms crop up. These include seizures, blurred vision, confusion (and the inability to do routine tasks at times), or loss of consciousness.

Tips on How to Manage Your Blood Sugar Levels

With some diligence, it’s not obscenely hard to look after your blood sugar levels. Like any significant change you want to make in your life, this will take effort and planning. But if your health is at risk, any effort is worth it. Managing your blood sugar levels will improve your sleep and overall health immensely if you’ve been struggling with high or low blood sugar until now. If bad habits create a negative cycle of poor sleep and hormonal disbalance, good habits lead to more good things. Here’s a list of tips we can offer for improving your lifestyle:

• Establish a consistent sleeping schedule, and stick to it. It is harder to do for shift workers, obviously, but everyone else shouldn’t run into too much trouble. You need at least seven hours of sleep each night in order to benefit from the restorative properties of all the individual sleep stages. The fewer interruptions you get, the better. Don’t fall into the trap of thinking that more sleep is always better. Sleeping too much carries its own risks.
• Develop a habit of exercising as often as possible. It will help your blood sugar levels and also lead to multiple other health benefits, such as increased energy every day, a fit and toned figure and a stronger immune system. Exercise also pairs incredibly well with the next point on this list.
• Maintain a healthy and efficient diet. A lot of people have a very unhealthy habit of eating just one or two big meals each day. It’s far more beneficial to have a few more meals each day, but make them all smaller. This approach helps your body metabolize all that food properly, leaving you more energized and satisfied around the clock. As for which food you should eat, consult your primary care physician to find out what kind of meal plan fits your body the best. Drink a lot of water, and avoid indulging in lots of sweets, caffeine, alcohol or carbonated drinks. You don’t have to avoid them entirely, but if you’re dealing with blood sugar problems, you also want to make it a very rare treat. Counting calories is generally a good idea for weight management, whether you’re trying to drop some pounds or eat exercise-friendly food that helps you develop muscle.
• Make it a part of your daily routine to monitor and track your blood glucose levels. Once again, it’s a good idea to speak to your doctor about this. They can determine what you should eat, how often and they can also teach you how to keep track of your blood sugar (it’s not really hard). Regular check-ups will most likely be mandatory if you undergo proper hyperglycemia (or hypoglycemia) treatment, so make use of their knowledge.
• Avoid eating heavy meals right before bed, or eating large quantities of food of any kind before trying to sleep. The resulting indigestion is not going to help you sleep in any way.

Biphasic sleep involves a sleep pattern where a person sleeps in two distinct periods over the course of a 24-hour period. This sleep pattern is alternatively known as bimodal, segmented, or divided sleep. Basically, it refers to a sleeping schedule where an individual gets their rest in two separate chunks during the day. If you find yourself sleeping for a stretch during the night, waking up for an hour or two, and then returning to sleep, you’re participating in biphasic sleep. A different version of biphasic sleep might involve sleeping during the night and then taking a nap in the afternoon. If you adopt this bimodal sleeping schedule, you’re not alone. While most people follow a monophasic sleep pattern, adopting a biphasic sleeping schedule has been historically widespread and is seen as naturally aligned with human biology.

Types of Sleep Patterns

Before we take a look at the history of bimodal sleep, we should learn what kind of sleep patterns exist, and how they affect a person’s health and sleep hygiene. An individual’s sleep pattern is dependent on their internal circadian rhythm. Thanks to their inner clock, all human beings have a routine of biological and behavioral processes that occur every day over a 24-hour period. There are three main types of sleep patterns – monophasic, biphasic and polyphasic sleep.

Monophasic sleep is what modern society would refer to as a normal sleep pattern. This sleep pattern became the norm during the industrial revolution and was most likely caused by increasing hours of working time (more on this later).

Biphasic sleep pattern involves sleeping in two segments for 5 or 6 hours per night and having a shorter or a longer pause in between.

Polyphasic sleep consists of shortly resting multiple times during the day. There are three combinations of polyphasic sleeping – the everyman, the uberman, and the dymaxion.

• Everyman sleeps around 3 hours and takes around three 20-minute naps during the day.
• Uberman sleeps 3 hours a day, but only in the form of six 30 minute naps.
• Dymaxion sleeps only 2 hours a day, in the form of 30-minute naps every 6 hours.

History of Biphasic Sleeping

Thanks to the research conducted by a historian Roger Ekirch, a professor of Virginia Tech, we know how people used to sleep in the past. The seminal paper that took him 16 years of research revealed that people didn’t have eight hours of uninterrupted sleep as we do today, but actually slept in two distinct segments. Ekirch believes that people embraced a biphasic sleep pattern until electric light became common. People would go to bed at dusk, then spent a few hours awake around midnight and finally returned to sleep for the rest of the night.

Roger Ekirch’s book titled “At Day’s Close: Night in Times Past”, published in 2005, contains more than 500 references to segmented sleeping patterns, starting from diaries and medical books, to Homer’s Odyssey and other famous literary works. For example, in literature from the Renaissance era – The Canterbury Tales, from the 14th century, one character says she will return to bed after her first sleep.

The references in Ekirch’s book describe a segmented sleeping pattern that involves sleeping two times a day. These periods are called first and second sleep. The first sleep starts around two hours after dusk and lasts for approximately four hours. After these four hours, the person would wake up and stay awake for one or two hours, engaging in different activities. After that, the person would go back to bed and fall into a second sleep. You may be wondering what were people doing between their first and second sleep. According to Roger Ekirch’s work, people use that time to read, write, pray, have sex, smoke or to simply hang out with friends. An interesting fact is that prayer manuals from the 15th century had special prayers for the hours between first and second sleep. In the late 17th century, mentions about segmented sleep slowly started to disappear, and the idea completely receded until the 1920s.

The reason for this is probably an improvement in street lighting and domestic lighting. A sudden surge in coffee houses has also influenced biphasic sleep patterns. Due to electricity and improved street and domestic lighting, then night finally became a place for legitimate activities, and as those activities increased, the amount of time people had for resting decreased. Some research suggests that when humans use only natural light, they may fall into a bi-modal sleep pattern.

During the period of the industrial revolution, our sleep patterns and habits also had to undergo some changes. People because more time-conscious and sensitive to efficiency, which further decreased total sleep time. During the industrial revolution, we can come across some medical journals that report parents had to force their children out of a biphasic sleep pattern. This was done by not allowing the children to have a second sleep one they woke up naturally from the first one. Kids were allowed to have a second sleep only if they were sick.

Today, we have all adapted to monophasic sleep pattern or eight-hour sleep, and we can definitely say that the modern industrial workday shaped this type of sleep pattern, or the custom to sleep 6 to 8 hours per day. Apart from monophasic sleep, biphasic and even polyphasic sleep patterns manifest naturally in some people.

Although monophasic sleep pattern is the most common one, some people still prefer and practice bi-modal sleep. For example, some orders of monks and nuns wake in the middle of the night to pray. These prayers are known as Matins. Since they break up their night, the practitioners are basically forced to create a biphasic sleep pattern. Some Muslims follow a similar pattern – they wake in the middle of the night to pray and then go back to sleep until morning. Research shows that people who follow these practices sleep healthy and that their sleep cycle is normal during both sleep periods.

It is interesting to mention that Ekirch believes some sleeping problems people experience at night, such as sleep maintenance insomnia or inability to stay asleep during the night, may be a natural occurrence that derives from biphasic or segmented sleep. When we have troubles to stay asleep at night, we may feel anxious, which will further prevent peaceful snoozing — however, scientists like dr. Russell Foster from Oxford University says that waking up in the middle of the night occasionally is completely normal and actually presents a throwback to the bi-modal sleep pattern.

A behavioral sleep medicine specialist, Gregg Jacob, believes people in the past were forced into periods of rest and relaxation between first and second sleep in order to reduce their stress levels in a natural way. Nowadays, although this may be good for us, we simply don’t have enough time for it. Some scientists believe bi-modal sleep is healthier for people who experience a lot of stress on a daily basis or suffer from anxiety and depression.

How Common is Biphasic Sleep?

Although Ekirch said in his book that bi-modal sleep disappeared until the 1920s, research shows that even up to 60% of adults may have two distinct sleep patterns per night or biphasic-type sleep cycles.

Is Biphasic Sleep Harmful?

Biphasic sleep isn’t harmful to your health. Many people with a bimodal sleep pattern get enough rest and wake up refreshed in the morning without experiencing daytime fatigue or other symptoms of sleep deprivation. However, midnight awakenings may cause anxiety and increase one’s stress levels if they believe they have insomnia. Sometimes, it’s very hard to differentiate insomnia from bi-modal sleep patterns. Without proper diagnosis, biphasic sleep patterns may be mistaken with false insomnia or precisely speaking – sleep maintenance insomnia or inability to stay asleep.

Biphasic vs. Polyphasic Sleep

The terms such as divided or segmented sleep can also refer to polyphasic sleep. While biphasic sleep describes a bimodal sleep pattern, polyphasic is a pattern with more than two sleeping periods in 24 hours. Many people decide to pursue a bimodal or polyphasic sleep lifestyle because they think it creates more time for them to complete tasks, enjoy certain activities, and simply be more productive. However, you can enjoy the same benefits of sleeping with monophasic and polyphasic sleep patterns.

In rare cases, people follow biphasic or polyphasic sleep schedules naturally. It’s much more common that polyphasic sleep pattern appears as a result of a sleep disorder or disability. For example, the irregular sleep-wake syndrome is one example of polyphasic sleep. Those who suffer from this condition tend to go to sleep and wake up at scattered and irregular intervals. They rarely feel well-rested and refreshed in the morning. Most of the times, they are fatigued and drowsy.

Types of Biphasic Sleep

In the past, people practiced biphasic sleep by sleeping in two segments during the night. However, there are other ways people can have a biphasic sleeping schedule. For example, by taking afternoon naps, also known as “siestas”, you are practicing bimodal sleep. It’s an interesting fact that siestas are a cultural norm in European countries such as Spain and Greece.

Taking naps also counts. You can either take a short 20-minute nap if you are typically sleeping around 6 hours per night, or you can sleep around 5 hours per night and take long one hour naps in the middle of the day. We did some research online, and many people actually report that biphasic sleep patterns really work for them, as well as that taking naps and splitting their sleep schedules helps them feel more alert during the day.

What Does Science Have to Say?

Many people report biphasic sleep positively influences their performance; however, research on whether there are indeed health benefits of bimodal sleep is mixed. A study carried out in 2016 on segmented sleep patterns argues that biphasic and polyphasic sleep patterns weren’t unusual before the industrial era. As mentioned in the beginning, scientists believe we developed a monophasic 8-hour sleep pattern due to the rise of the modern workday and artificial illumination technology.

We are all aware of the benefits of napping – short power naps that last 15 to 20 minutes were associated with better cognitive function and performance. However, other studies suggest that napping isn’t recommended for rest or cognitive development, especially if it affects sleeping during the night. In adults, napping can even be associated with increased risk of sleep deprivation.

Polyphasic sleep is not recommended because it’s doesn’t give you adequate time to go through all sleep stages and properly restore your body and mind. Sleep deprivation, apart from affecting your daily performance in multiple aspects, also increase the risk of severe health conditions, such as obesity, heart disease, and diabetes.

Biphasic sleep schedules are significantly less harmful than polyphasic sleep. Science, as well as historical and ancestral records on sleeping patterns, shows that bimodal sleep may be beneficial for human beings, and even improve their wakefulness, alertness, and cognitive function. However, other research shows that those are only temporary effects that occur due to raised stress hormones in the body, cortisol, and adrenaline.

It may not be a bad idea to try segmented sleep when you are working on an important project and need to squeeze more wake hours into your day. But changing your sleep patterns simply for the sake of change is not recommended and definitely not worth the increased health risks that could arise due to sleep deprivation.

Another disadvantage of bimodal sleep-wake cycle is that your wakefulness may not be compatible with your social life. This can negatively affect your personal and work relationships. On the flip side, this sleep pattern may be just ideal for shift workers or parents who need a quick boost of energy when taking care of their children.

Don’t forget that we are creatures of routine and that changing sleep patterns can be very difficult. If your transition to segmented sleep is unsuccessful, your body will be severely affected. Disrupting sleep patterns may harm your cells, tissues, and organs, and increase the risk of obesity and heart problems. Keep in mind that biphasic sleep schedules may not work for everyone and that they may be harmful when practiced long-term. There is nothing that can replace a good night of 8-hour restorative sleep.

Numerous adults face difficulties staying cool during sleep. Our body temperature drops as we drift off to sleep, with the heat being released into the mattress, which absorbs it. Hence, it’s essential to select a mattress capable of efficiently dissipating heat. Certain mattresses are engineered to hold very little body heat, providing a cooler sleeping experience, while some might accumulate more body heat, leading to an excessively warm sleep setting.

Memory foam mattresses are among the models that retain too much heat. Owners often complain that their memory foam beds are too hot for sleeping. The uncomfortably warm or hot mattress decreases the quality of sleep, which can leave you feeling tired and unrested when you get up in the morning. Unfortunately, there is no way for you to change the temperature of the memory foam or even change the amount of body heat they retain. However, what you can do is make your sleep surface cooler with a mattress topper and pads, or pillows and sheets that are designed for this issue specifically. Many products will keep you cool and adjust the temperature of your bedroom. In the next part, we will take a look at those products.

The Reason Why Memory Foam Mattresses Sleep Hot

There are a couple of causes of heat retention. One is the structure of the material – memory foam is essentially a synthetic material with excessive heat retention. Models with memory foam need to provide adequate support to the sleeper, and because of that, they are typically very dense and provide less airflow. The denser the model, the less airflow, which means that it traps more heat making the bed very warm.

The second reason is the specific conforming properties of memory foam. They conform to the body to relieve pressure points. The mattress cradles around you, molding to your body and trapping you in a heated mattress. To cool down, your body needs air-to-skin contact, which you do not have with memory foam. It prevents proper thermoregulation of your body. Thermoregulation is a natural body process that is associated with temperature changes during the night. Our body temperature is regulated with the balance of heat gain, production, absorption, and loss. Through our core and shell temperature, our body and brain regulate heat production. When we sleep, both core and shell temperature, oscillate during the whole night, and during non-REM sleep, both of them fall, and the heat is released from our bodies into the mattress. When the mattress retains this heat, it raises our temperature when it should be lower, and that affects our sleep quality. There have also been studies about temperature manipulation that showed its influence on our sleep quality and duration. The optimal temperature for sleep is from 15.5 to 19 degrees Celsius, which is from 60 to 67 degrees Fahrenheit.

Bedroom Temperature Control

Before discussing different products, you can use to cool off during the night, let’s see what you can do to maintain a steady temperature in the bedroom.

First of all, you need to wear breathable clothes for sleep. It means that you should wear clothes made from wool, cotton, or other natural fibers that will help you sleep cooler. Avoid synthetic fabrics like polyester or even try sleeping naked. Sleeping naked has a positive effect on sleep, health, appearance, mood, and relationships. Wearing clothes like a shirt and trousers, pajamas or even underwear can interfere with your body temperature and disrupt your sleep.  

Another way to control the room temperature is to maintain consistent airflow by opening windows that will produce airflow in a room. But you need to watch out for the noise that can come from the outside. Noise is a great contributor to sleep disruption, so many sleepers prefer using a fan instead of opening a window. Fans can sometimes make noise as well, thus placing small fans on low settings and near the bed is a good option. However, using a fan during warm periods of the year is counterproductive. The best solution would be to get a two-way window fan. It will bring outside air in and push the warm air out. Putting an ice pack or frozen water in a plastic bottle or bag in front of the fan could also help.

Putting your memory foam mattress in a bed frame can help improve its airflow. Metal and wood frames have evenly spaced slats that can help your bed with its flawed airflow. A wet cloth or towel can also provide relief. Many individuals place a wet hand towel or washcloth on their chest or head while they are sleeping to provide a temporary cool down effect. Even though it is a temporary effect, it is long enough to help them fall asleep. Avoid having any lights and electronics near the bed because they can help with heating up the bed. If you need lights or any other electronics near the bed, make sure you turn them off 20 to 30 minutes before going to bed and falling asleep.

Mattress Pads and Toppers

Mattress pad, protector or top are often referred to like they are the same thing, but these are items with different functions. A protector or pad is a thin layer designed to be a barrier between the mattress and the sleeper, while a topper is a thick layer that adds a couple of inches to the mattress. Simply put, a topper is much thicker than a protector or pad. And toppers are much more expensive.

Many toppers and pads are made with elasticized edges. These edges can be put over the edges of the mattress, similar to a fitted sheet. Both toppers and pads have the same functions, even though toppers are thicker than pads. Toppers and pads that are made from natural fibers like cotton and wool are the best options for your memory foam mattress because they are very breathable and soft. Toppers can also be stuffed with feathers or natural down. These toppers also create a cool sleep surface, but the materials are considered to be too soft. Latex toppers are widespread, but the majority of sleepers claim that latex still traps heat, creating the same or similar conditions as memory foam. The same goes for waterproof toppers.

Organic Cotton Mattress Protector by Avocado Green

Qualities

• 100% GOTS organic cotton
• Breathable, luxury materials
• Sustainably made
• Elastic perimeter

We have chosen the Avocado Green Organic Cotton Mattress Protector as one of the best cooling mattress toppers or pads. It is manufactured and sourced sustainably, and made from natural materials. It is bundled in an organic cotton cover and filled with organic, absorbent cotton. The whole pad is very soft and naturally breathable with an increased airflow between the mattress and your body. And there is no off-gassing due to the natural materials in the pad. The pad also has a couple of certifications, among which are Fair Trade, MADE SAFE®, Vegan Certified and GREENGUARD Gold.

Sheets

The right sheet can cool off the bed and provide a rest that you need. Moisture-wicking sheets are designed to reduce heat retention and absorb sweat from the sleeper’s body. Cooling sheets are a great bedroom staple for individuals that want to sleep without any problems during the night. And sheets that are made from high-quality cotton have also proven to have great cooling abilities. For covering the whole mattress, fitted sheets are a great option, just as long as you match the measurements of the bed and sheets. If the sheets get loose during the night, you will wake up without a layer of barrier between the memory foam and the bed.

As for cooling sheets, they are essentially an excellent option for cooling down your memory foam bed. They absorb the sweat and sleepers can sleep dry and cool during the night. Apart from that, cooling sheets keep sleepers cool during the summer and warm during the winter. And of course, there are many nature-friendly cooling sheets for environmentally-friendly shoppers.

Parachute Linen Sheets

Qualities

• Six sizes and eight colors
• Linen is a naturally lightweight and cool material
• Oeko-Tex Standard 100-certified
• Made from 100% European flax

Linen is a fabric that has always been a solution to warm temperatures and climates. It is very lightweight and cool on touch, so any sheet made from it would be a great option for cooling down a memory foam mattress. We have chosen Parachute Linen Sheets as one of the best cooling sheets you can find. They are made entirely from European flax, with hollow fibers mean linen as a natural insulator that will keep you warm in the winter, but at the same time cool in the summer. The Parachute Linen Sheets are available in eight different colors and six different sizes, with an Oeko-Tex Standard 100 certification.

Pillows

Pillows are an essential part of any bed. Having the right pillow can improve your sleeping conditions by providing excellent support for your head and neck, and giving you a perfect sleep temperature. These pillows don’t retain heat from the body, but instead, they lower the overall body temperature starting from the head. Models made from natural materials like cotton, buckwheat, bamboo, or feathers sleep the coolest. Latex can also sleep cool, but there have been many cases of latex creating a heat trap, so they are not reliable. The same goes for synthetic materials like polyester.

Memory foam pillows share the same qualities as memory foam mattresses. They sleep the warmest because of heat retention. However, pillows made of shredded memory foam are cooler. And gel memory foam models claim that they sleep much cooler because of the infused gel beads.

Talalay Latex Pillow by Brooklyn

Qualities

• Made from entirely natural Talalay Latex
• Naturally breathable
• Offers excellent support and contouring
• Available in high or low loft

The  Talalay Latex Pillow made by Brooklyn is our choice for the best cooling pillow. Made from entirely natural Talalay latex that is derived from trees, the model provides excellent support, responsiveness, and a night of more refreshing sleep. The pillow is very breathable with the ability to conform closely to the body without trapping the sleeper. The Talalay Latex Pillow can be found in low or high loft levels, giving you options to choose the right fit for you. And it also comes with an antimicrobial and moisture-wicking cover that will make your sleep environment better and healthier.

Other Cooling Products

Apart from the already mentioned products that help you sleep cooler, there are also products that help you control the temperature of your bed. They use many technologies to provide a stable sleep surface that you can adjust to your temperature needs. From entire sleep systems with smart temperature control to simple mattress pads with cooling and heating properties, you have a range of options to choose from to ensure you will have a comfortable sleep experience. To help you choose, we’ve singled out a couple of products.

Chilipad

Qualities:

• Dual-zone available for Queen, King, and California King
• Mattress pad with built-in temperature regulation
• Control temperature manually or with remote

The Chilipad by Chili Technologies is essentially a mattress pad, but with a built-in temperature regulation system. You can simply fill the control unit of the pad, set the temperature between 55 and 110 degrees Fahrenheit and the water will go through tubes within the pad. It is available in seven sizes, out of which three are dual-zone and great options for couples.

Bedjet

Qualities:

• Single or dual units available
• Climate control system that uses air-technology
• Control with phone, tablet or remote

Bedjet is a system that controls the climate. You can use with your current mattress by adding the hose attachment under the sheets or at the foot of the bed with a clip. When you attach it, you can set the desired temperature with a remote or an app, and the air will go into your bed right away. It is available as a single and dual unit, with a system that has 60-day sleep trial and a 24-month warranty.

Eight Sleep Pod

Qualities:

• A personalized temperature for each side of the bed
• App supplies sleep data and tips
• Smart bed tracks sleep and regulates temperature

The Eight Sleep Pod is a smart bed that can track your sleep with AI technology that will regulate your temperature based on the collected data. It has a layer of Active Grid and four layers of premium foam. The layers circulate the cooled or heated water while tracking the biometrics. You can even have personalized regulation of the temperature on each side of the bed.

New Mattress

If none of these options can help you with your memory foam mattress, it might be time to think about a new mattress. A memory foam model does not fit everybody’s options, so instead, you might want to find a mattress made from a different material that sleeps cooler. There are many types that retain less heat. One of those is innerspring that has excellent airflow and construction that will let you sleep cool. Latex models are also a good option, and they are very similar to memory foam beds. Hybrid mattresses have coils that promote airflow with their comfort layer of memory foam.

Brooklyn Aurora

Qualities

• Three firmness options
• Phase-change cover that absorbs heat
• Copper-infused foam that improves temperature regulation
• 120-day sleep trial

The Brooklyn Bedding’s Aurora mattress was designed to address the temperature regulation problems. The cover made is from phase-change material that will absorb heat until the body reaches optimal temperature. The top layer of this hybrid model has copper incorporated that additionally helps the temperature and improves the blood flow as well. The whole mattress is very supportive and comfortable, with pocket coils and high-density foam. And the Aurora is available in three different firmness options: firm, medium and soft.

Conclusion

For those of you who sleep hot, a memory foam mattress is not a good option. But, if you already have a memory foam model, then you can try using a cooling topper, pad, sheets or pillows to help you maintain stable body temperature during the night.

Bringing a dog into your home for the first time is similar to welcoming a new baby. Your goal is to take care of them to the best of your ability, surrounding them with love and joy. Therefore, it’s common for first-time dog owners to wonder about things like: “How much does a puppy sleep?”, “Can dogs sleep through the night?”, and “Why does my dog seem to be asleep most of the time?”, especially after observing their sleep habits for the first time. However, there’s no need for concern, as this guide has been put together to answer all your questions, providing you with useful advice on how to improve your dog’s sleep quality without sacrificing your own.

How Much Do Dogs Sleep?

As you have probably noticed so far, dogs sleep differently than humans. We tend to sleep for preferably 7 to 9 hours during the night at once. It is called monophasic sleep pattern, as it happens at once, with a small exception of occasional naps. Unlike us, dogs are a lot more flexible when it comes to sleeping. The adults usually sleep between 12 to 14 hours each day. And unlike our monophasic pattern, they are known to sleep polyphasically, meaning that they rest on several occasions, with considerable wake periods in between.

Their sleeping duration depends on several factors like age, size, breed, and activity levels. Generally, larger breeds like mastiffs and Saint Bernards sleep longer than smaller breeds. They sleep for 16 to 18 hours each day on average.

How long do puppies sleep?

Puppies sleep a lot, so don’t raise your concerns if it seems like yours is overdoing it. They tend to sleep for 18 to 20 hours per day on average. It is entirely normal, just think about human infants and how long they sleep compared to adults.

There is a good reason for this prolonged resting period in puppies; there is a lot going on in their lives. They have a lot to learn and to establish themselves as a part of the family and world. They also develop very quickly physically, so they need extra sleep for growth.

When puppies are awake, they are very energetic. They spend so much energy learning when and where to go to the toilet, and they are getting familiar with their surroundings. They are also continually meeting new dogs and people, and they often come in contact with new, exciting smells that they want to explore. Some of them even spend their time learning new cool tricks, so they can impress their human companions, and to maybe get some extra treats.

Because of all this excitement, some puppies don’t know when the time to go to sleep is, so they’ll continue playing until exhaustion wears them down completely, and then they’ll fall asleep wherever they find themselves. If your puppy wants to sleep, just let them. Even though they get a lot of rest during the day napping, getting them comfortable with a nightly sleep routine will be beneficial for both of you.

Your puppy won’t know to sleep at night right away, so they’ll need some training and adjustment. Ideally, you should keep them in your bedroom during the night so that you can be aware if they need to go, or if there is anything else they need. Keep in mind that puppies still don’t have full control over their bladders, so prepare for some accidents in the first few months. Keep them entertained and active during the evening, and don’t let them nap. Also, if they have to go at night, make it quick and don’t make too much of a deal out of it, let them do it and go straight back to bed. These tips will teach your puppy to sleep at night instead of playing, and it will prevent them from barking and howling during the quiet hours. If you show them this while they are young, your sleep won’t have to suffer later on.

How long do adult dogs sleep?

Adult dogs normally sleep from 12 to 14 hours each day. We usually think of cats as being lazier and spending all the time relaxing, but they spend just a little bit more time sleeping, 12 to 16 hours on average.

It, of course, depends on the breed and the size of a dog, a dog’s personality, and its environment. Larger breeds tend to rest more than smaller ones. Working dogs also sleep less than their non-working relatives, which is a little bit counter-intuitive. Guard, security, support, law enforcement and bomb-sniffing dogs all lead very active and engaging lifestyles with important roles. They adapted to this lifestyle, and for instance, law enforcement German shepherds sleep less when working, compared to the ones without work obligations.

Dogs are flexible when it comes to sleep, so they mostly adjust to their owner’s sleep pattern. When they are bored, they’ll most likely snooze for some time until they have something interesting to do.

How long do senior dogs sleep?

Usually, a dog is considered a senior when he turns 7. Some breeds like poodles, Chihuahuas, and terriers enjoy longer life spans, so they are not regarded as older until they turn 10. However, some others like the great Dane, labradors and golden retrievers reach the more advanced age upon turning 5.

After your canine companion reaches “old age,” you can expect them to wind down a little bit. They won’t need to run and be active as much, and they’ll prefer silence and napping instead. Senior dogs like to sleep more, and they usually spend 16 to 18 hours a day snoozing.

That doesn’t mean that your dog doesn’t need stimulation anymore. You should still walk them, put some time aside for playing and give them physical and mental stimulation regularly. Doing that will make sure that they stay sharp, and live a healthy and happy life.

Do Dogs Experience The Same Sleep Stages as Humans?

Both dogs and we are mammals, meaning that we have a lot of things in common despite our differences. Sleep is one of those similar things, as they also experience sleep cycles with different stages including rapid eye movement (REM) sleep. There are some differences, as dogs sleep less deep than us so that they stay more alert and quick to react if there is any immediate danger around.

The main differences in sleep habits are the different duration of sleep cycles, and dogs’ tendency to sleep in shorter intervals throughout the day. Sleep cycles in dogs tend to last for 16 minutes, with a short wake interval in between cycles. That is entirely different than our 8 hours of sleep and 16 hours of wake time, with an occasional 30-minute nap.

Dogs enter deep stage shortly after falling asleep. Their breathing and heart rate slow down, and their body pressure drops. They stay in this phase for about 10 minutes after which they begin REM sleep. You can notice that as the eyes will roll under their eyelids and their muscles might start twitching, or they can appear to be running, or make some noise.

Dogs are always on alert for intruders, and outside danger, so they can quickly wake up from any stage of sleep. That’s why it might be harder for them to reach REM sleep, and because of that, they need to make up for that by snoozing more often during the day.

Do Dogs Dream?

Dreams are such unordinary experiences, but they are not reserved just for humans. Most of the mammals experience REM sleep, and that is when most of the dreams occur. Dogs are no exceptions. Scientists have studied brain waves in dogs, and other animals as well. They have found that a REM state brain waves when sleep should occur, look similar to the ones that appear in humans. When you see your canine friend with their eyes rolled under the eyelids, moving their paws like they are running, or merely howling, you have most likely come to the same conclusion that dogs do in fact dream.

The function of dreams has been debated for long between scientists. It is accepted that dreams serve a purpose in memory making, learning, and emotional processing. And it is most likely the same with dogs. Their brains strengthen the neural signals while sleeping, the stuff they experienced and learned is stored into the long-term storage.

What exactly they are dreaming about is hard to tell. It is most likely that they are experiencing things that are important to them, such as protecting you from danger, getting along with other puppies in the park, or chasing squirrels and pigeons. However, it is hard to say this for sure as we can’t ask them to describe their doggy dreams to us, so we are taking an educated guess.

What Can You Learn From Your Dog’s Sleeping Position?

Dogs usually spend around half of their time sleeping, 20 percent on daily activities such as playing, eating, going to the toilet, and socializing, and the other 30 percent awake but in a resting, inactive state.

You might have noticed that your dog has a particular routine when it comes to sleeping. There are few positions that dogs most commonly sleep in, and they might depend on the time of the day, tiredness, and other environmental conditions.

• If you find your dog sleeping on its back, with all the four paws raised in the air, it usually means that they are feeling comfortable and secure. This position exposes their neck and belly and makes it harder for them to react if something dangerous occurs, so when you see them like this, they feel completely safe and at home. Exposing their belly could also indicate that they are hot, and this pose is excellent for thermoregulation and cooling down.
• Sleeping on their side with all the legs outstretched also means that your puppy is feeling safe and comfortable. It exposes the belly, and air flowing around it allows extra cooling effect as well.
• If your dog is sleeping on his stomach, it may not be able to enter REM sleep. That is because muscles are not fully relaxed in this position. Even though this might not be the most comfortable position, your dog can get some extra rest while staying alert and jumping right up if the opportunity arrives.
• Sleeping curled up in a ball is the least comfortable position as they require muscle involvement to stay in that position. However, this position allows them to get up within a second if the danger arrives. Dogs who were abused or are unsure of their environments might sleep in this position until they get comfortable enough. But it’s not all negative; sometimes a dog will simply curl up in a bowl to preserve heat because it is feeling cold.

A survey of dog sleeping habits revealed that around 45% sleep in their human’s bed, 17% sleep in a doggy bed, 20% find snoozing in a crate most comfortable, 14% find some other indoor resting place, while 4% of the dogs sleep outside.

If your dog sleeps with its back next to you, or it likes snoozing between your legs, it means that they think of you as a part of the pack and that you should feel honored. In the wild, dogs usually sleep back to back to strengthen social bonds and to literally “keep each other’s backs.” Also, wolves and wild dogs tend to sleep more than their domesticated relatives, probably because they need to hunt for food, so they use the rest of the time to conserve energy.

How to Help Your Dog Sleep Better?

There are several things you can do to improve your best friend’s sleep:

• • Develop routines, as dogs love them. It doesn’t mean that you have to do the same thing every single day, but try to keep playing, eating, sleeping, and walks continuously.
  • Stimulate them daily. Walk your dog and play with it every day. It will make them tired and help them to sleep better at night. Thirty minutes a day of exercise is a minimum for all dogs, but working breeds require a lot more than that. Invest in some puzzle-like toys to keep their minds occupied as well. Remember that dogs are social creatures, so a daily walk to the park where they can play with their canine friends goes a long way. If you spend a lot of time away from home, leave them toys that will stimulate them to play, so that they don’t get bored and sleep for the whole day.
  • Make sure that they are getting proper nutrients and that they have fresh water at all times.
  • Have regular check-ups with your vet. Even if nothing is wrong, regular check-ups are useful, and you can ask your veterinarian anything that you want to know about your canine best friend.
  • Lastly, create an inviting sleep space. If you are sharing a bed with your dog, make sure that there is enough space for everybody, and consider getting a comfortable mattress, like a memory-foam or a latex one. If your dog sleeps in its bed or a kennel, make it as comforting as you can, and also give your dog an old t-shirt or a blanket. An item that has your smell provides pets with feelings of security and comfort.

Sleep disorders in dogs are uncommon, but they do exist. They can have narcolepsy when they involuntarily fall asleep during the day. Your dog can also suffer from insomnia, which is often due to some other problems such as arthritis, kidney problems, allergies, hypothyroidism, Lyme disease, or some other condition. Sleep apnea can also occur when the breathing tends to stop for a few moments during sleep. Snoring is the most common sign of sleep apnea, and breeds with shorter snouts are more at danger of developing it.

You should be worried if your dog suddenly changes its sleeping habits, or if it no longer wants to participate in its previously favorite activity. These are warning signs that something is wrong, and you should take them to a vet immediately.

The medical condition known as non-24 hour sleep-wake disorder arises when a person’s internal biological clock doesn’t sync up with the traditional 24-hour day and night cycle, affecting their circadian rhythms. This disorder is a type of chronic circadian rhythm sleep disorder that severely disrupts normal sleep patterns. Once known as free-running circadian rhythm sleep disorder, it is characterized by a continual shift in the circadian rhythm. People with this condition have a daily rhythm that stretches beyond the normal 24-hour period, often between 25 to 28 hours. This extension causes their sleep and wake times to be pushed back gradually, resulting in challenges with everyday activities, such as going to work, school, or engaging in social gatherings. Those who suffer from this disorder find their sleep-wake cycles shifting throughout the day, and although they may re-align briefly for a day or two, the cycle typically begins to shift once more, which is why it is also referred to as the free-running sleep disorder.

There are some rare cases where the disorder makes the daily cycle shorter than 24 hours, which creates earlier wake and sleep times but interferes with your daily life the same way. Whether the disorder creates a longer or shorter daily cycle, it causes insomnia, chronic sleep deprivation, fragmented sleep, grogginess, fatigue, and non-refreshing sleep. With the disorder, the circadian rhythm reacts to light exposure and sometimes social cues, hormone levels oscillations, and temperature fluctuations. In situations when people with this disorder are allowed to sleep in accordance with their cycle, they will not experience fatigue, but the fatigue can remain with regular sleep.

Circadian Rhythm Sleep Disorders

The non-24 hours sleep-wake disorder belongs to a group of sleep disorders that interfere with the timing of your sleep and affects your sleep quality. These circadian rhythm sleep disorders (CRSD) make it difficult for you to control when and where you fall asleep – you can easily be awake the entire night and fall asleep at work. You are getting the same sleep quality but your total sleep time is reduced. If you have another sleep disorder or medical condition that affects your sleep, then your sleep quality can be worse.  

Individuals with a  circadian rhythm can be two types of chronotypes –  morning people or night owls. A chronotype is defined as a disposition that permits the person to sleep at a specific time in a period of 24-hours. Morning people are chronotypes that prefer waking up early and going to bed early, while night owls are chronotypes that stay up late and end up waking late as well. However, both chronotypes possess a normal circadian rhythm because their circadian rhythms involve falling asleep and waking up at the same time each day, along with an adjustment period when they change their routine.

Symptoms

Among the symptoms you can experience are waking up late, bedtimes that slowly star later, insomnia, difficulty falling asleep when it is bedtime and having a restful sleep, history of delayed sleep patterns, excessive daytime sleepiness, and depression. It can also include apraxia (a motor disorder that causes difficulties with performing tasks or movements when asked) nausea, cognitive dysfunction, impaired balance, joint pain, diarrhea, photosensitivity,  and hair loss.

Types

The non-24 sleep-wake disorder can occur in two types of cases – sighted and blind.

Sighted

For people that have the disorder, their bodies and circadian rhythms insisted that both the day and night are longer (or in some cases shorter) than 24 hours. The circadian rhythms refuse to adjust to the light-dark cycle, making it difficult to sleep at regular times and causing daily shifts in all circadian rhythm aspects like metabolism, body temperature, hormone secretion, and alertness time. People with this disorder have difficulty adjusting to the regular sleep-wake cycles and any changes to it like medication, illnesses, traveling to different time zones, daylight saving time, different seasons and growth spurts. When trying to adjust, they often experience stress, lower sleep propensity, and sleep deprivation.

The disorder can occur at any age, but it is common for it to develop in in adulthood and to come after a delayed sleep phase disorder. Most individuals that have this disorder have difficulty functioning correctly with school, work, and social life because they are unable to perform in scheduled daily activities that happen in the normal 24-hour cycle. Attempts of adjusting usually end with insomnia, excessive sleepiness, chronic sleep deprivation, and with severe physical and psychological symptoms – depression, headaches, fatigue, decreased appetite and sleepiness.

Blind

More than half of the people who have non-24 hour sleep-wake disorder are entirely blind. Same as for sighted people, it can happen at any age from birth to adulthood. It usually occurs after the loss of a person’s eyes or sight. It happens because of the lack of photosensitive ganglion cells in the retina, without whom the hypothalamus gets no cue to synchronize the circadian rhythm to the daily 24-hour cycle. Impaired patients who have some light perception rarely experience this disorder because their hypothalamus is getting those cues in a small amount and can trigger the proper 24-hour cycle. Even the minimal amount of light exposure affects the body’s clock.

Causes

The non-24 hour sleep-wake disorder is primarily a neurological condition, so the primary cause of it is abnormalities of the suprachiasmatic nucleus which is the part of the brain that is responsible for the body’s clock and rhythm. Typically, external cues like light exposure are what helps the body maintain its 24-hour cycle. In cases where the body’s cycle moves away from the 24-hour cycle, the external cues are what help align it back to the previous rhythm. This way the body keeps its 24-hour cycle even with natural interruptions that happen with illness, daylight saving, travel, insomnia or season changes.  

For sighted people, this disorder is sporadic, but not uncommon. Some of the cases involved a head injury or a neurological issue prior to the development of the disorder. As we mentioned before, in the majority of cases, the disorder is linked to the abnormal functioning of the hypothalamus, specifically, the part called the suprachiasmatic nucleus (SCN) that is in charge of perceiving these cues. Simply put, the retina or the brain are not reacting properly to light, and the body is not getting proper signals. A 2002 study done by Okawa and Uchiyama researched this disorder and found that the sleep-wake cycle lasted for 25.12 hours on average. They also found that the minimum core body temperature is triggered much earlier than usual (which is two hours before awakening), which can interfere with the body’s ability to perceive light and possibly be a trigger for the disorder.

In other cases, among the cause of the disorder are isolated from natural light, unusual levels of natural hormones like melatonin, unusual responses to light exposure, depression or other disorders like bipolar disorder or delayed sleep phase disorder.

The disorder occurs more frequently in completely blind people because of their inability to perceive light. Their bodies are not able to use light exposure as a way to keep a healthy 24-hour daily cycle. When their circadian rhythm changes, they cannot renew a 24-hour cycle by themselves and without any medical help.

Risk Factors

The non-24 hour sleep-wake disorder is very rare, and it is not yet sure how many people have it. The most significant risk factor is a neurological condition or issue that severely impacts the brain’s ability to perceive light. The majority of people who have this disorder are completely blind because they are unable to see light which plays a crucial role in maintaining a circadian cycle. Of course, not everybody who is blind will have this disorder, and it is also present with people who are not blind. What is consistent about this disorder is that people who have difficulties perceive light are at risk of developing the non-24 hour sleep-wake rhythm disorder.

Individuals with neurological conditions and mental illnesses such as dementia, Alzheimer’s disease, brain damage, or mental retardation by default have a weak body clock, which puts them at risk of developing the non-24 hour sleep-wake rhythm disorder. Of course, having these conditions will not always result in these individuals having this disorder, it is just easier for them to develop it. Along with that, bad sleep habits also put us at risk of having this disorder, especially in combination with not getting proper exposure to daily light. It has also been reported to appear with behavior issues like substance abuse and with those who are taking treatment for the delayed sleep phase disorder.

How Common is Non-24 Hour Sleep-Wake Disorder?

As we mentioned before, this disorder is not common. Among those who develop the disorder, blind people are the most common. Approximately 55 to 70 percent of individuals who are entirely blind have this disorder because they don’t receive light information that regulates the 24-hour day-night cycle in our bodies. In cases involving sighted people, the number is not known, but the majority of these reported cases involved a history of delayed circadian patterns that result in any circadian rhythm disorder, including the non-24 hour sleep-wake disorder.

Diagnosis

The non-24-hour sleep-wake disorder can be diagnosed if the patient has troubles following a 24-hour light-dark cycle. To diagnose this issue doctors look at the symptoms a patient reports, medical history, and sleep patterns seen through a sleep diary. Unlike other circadian rhythm sleep-wake disorders, this one requires documentation of gradual shifting of the sleep-wake times. The best way to do that is to use an actigraphy to watch sleep-wake cycles. Actigraphy is used to measure movement during sleep. The sensors can be put anywhere, but a small instrument called actigraph is usually worn on the wrist or ankle for at least one week to record the person’s motor activity accurately. In some instances, melatonin levels can be evaluated with lab tests to show if there are hormones rises and falls during the day and night.

Treatment

Like all sleep-wake disorders that affect the circadian rhythm, the treatments for the non-24 hour sleep-wake disorder are light and melatonin therapy. These treatments can successfully put the circadian rhythm back to 24 hours for sighted individuals. But for these treatments to work, they need to be continued along with the maintenance of consistent wake and sleep times. If these treatments are discontinued, the delayed pattern of the circadian rhythm returns.

Light therapy involves using artificial light that helps control sleep. In the treatment, the person is exposed to full-spectrum light – bright light consisting of thousands of lux of white and blue light. This light is emitted from a lightbox, and it is supposed to mimic sunlight and gives the body proper exposure to daily light, or rather, its replacement. Apart from helping synchronize a specific schedule and sleep, the treatment has also had great results for treating night shift workers to help them experience night as day. For people with blindness, the most common treatment is timed melatonin therapy. The treatment with melatonin supplements can help promote regular circadian rhythms and sleep patterns.

Mold is everywhere around us, from the backyard to the farthest corners of the earth. It’s nature’s little helper, turning fallen leaves and old tree trunks into stuff that plants love to gobble up. These bits of organic leftovers get transformed into goodies that plants use to whip up their own food through photosynthesis. This magic act is super important for keeping the circle of life spinning. Without mold doing its thing, the outdoors wouldn’t work quite right.

When we find mold inside our house, it’s an entirely different story. It is very unpleasing to look at the surfaces that have mold on them, and studies have shown that its presence could hurt our health. While it’s still being debated about all of the effects that mold exposure could lead to, it is confirmed that it can lead to allergy-like symptoms and that it affects people with asthma. Chronic exposure could lead to some other respiratory problems, and some studies go as far as saying that it could potentially impact our mental health, and contribute to depression. However, it is still not sure if the link is casual, and there is more research needed to get a definite answer.

Continue reading to learn more about mold, how it impacts your health and sleep, the ways to prevent it from infesting your home, and if it’s too late for that, how to get rid of it.

What is Mold?

When we say mold, we are talking about a lot of different types of fungi. They can live both outside and indoors, as long as the environment is warm and damp. Humid places are the number one spot for mold, so you need to make sure that your home doesn’t have any pipe leakage, window cracks, and that the air inside your house is dry.

Bathrooms and basements are rooms that are most likely to get mold, due to the high level of moisture in them. But don’t think that other places are immune, as they can appear anywhere. Finding mold in your bedroom is the most dangerous, as you spend so much time in there, and it can affect your sleep quality and your health.

Most common places that get mold are shower stalls, bathtubs, the area around plumbing, carpets, dump clothing, furniture, drywall, wallpaper, closets, and any other place with moisture, high humidity or water damage.

There are different kinds of mold, but the ones that are most prevalent in houses are Aspergillus, Penicillium, Alternaria, Cladosporium, and Stachybotrys.

Aspergillus is usually found in warmer areas especially in places that suffered some water damage, or that are naturally extremely damp. It is commonly found in house dust, and some species of Aspergillus produce mycotoxins that could potentially be dangerous to humans or some animals.

Penicillium is famous for the discovery of antibiotic Penicillin, that was first extracted by Alexander Flemming in 1928, and it was one of the most important medical breakthroughs. However, some species of Penicillium produce mycotoxins and can cause allergies, fewer and asthma. It is frequently found in wallpapers, carpets, old fabrics, and in all parts of the home that are damp enough.

Alternaria has large spores that can be inhaled and deposited in the nose, mouth, and upper respiratory tract causing allergic symptoms like itchy eyes, congested nose, and sneezing. It can be found indoors in carpets, furniture, different fabrics, and in damp places like the shower and window frames. If you have indoor plants, spores can also be found in plant soil.

Cladosporium usually grows on the outside, but there are some indoor species as well. They are found in dark, damp areas, and they can cause hay fever and asthma symptoms.

Stachybotrys chartarum is known as a black mold because of its slimy black appearance. It produces mycotoxins that are very toxic to humans. Symptoms include breathing problems, dizziness, bleeding in the lungs, feeling lightheaded, and flu-like symptoms. Luckily, it is not as usual in homes, as it needs extreme moisture to thrive.

How Much Mold Exposure is Harmful?

There is still no consensus on how much mold exposure is safe. It is recommended that you eradicate it on the first sign of appearing as it can have negative consequences on your health. Short exposure is not dangerous in most cases, but chronic exposure leads to a decrease in your overall health.

Mold is not toxic itself, but it can produce mycotoxins that could be dangerous to humans or pets. Also, mold reproduces by producing spores that are later carried by air. They are tiny, and they can end up in your respiratory tract causing allergic reactions. If you are allergic to mold, you’ll start experiencing symptoms as soon as you get in touch with it. Luckily, symptoms usually disappear when you get rid of it or leave the infested place.

There are some cases in which people still experience symptoms even after the mold is removed from their presence. Scientists found out that people with chronic symptoms still had some mycotoxins in their urine. It meant that mold is still present and located somewhere in their body. Researches suggested that it hides in sinuses in the form of a biofilm and that it can thrive in there for a long time. A biofilm is a massive number of mold cells that are protected by the slimy cover. Biofilm makes mold very persistent, as it is resistant to most treatments.

People with allergies often experience any of these symptoms upon exposure:

• Watery, itchy, or red eyes
• Runny nose
• Congestion
• Wheezing, sneezing, or coughing
• Skin rash

Sometimes, symptoms can be more severe and include upper respiratory tract problems, asthma attacks, and hypersensitivity pneumonitis in people with weakened immune systems. Mold exposure is particularly dangerous in infants and children, the elderly, patients with chronic lung disease, HIV, cancer, liver disease, and all the other people with a compromised immune system.

It seems that exposure to black mold has the most negative health effects, and children seem to be the most vulnerable. However, research is still not completely clear on all the health risks of different kinds of mold, and it is best to avoid it altogether.

Effects of Sleeping in a Damp Bedroom

Mold exposure can affect anyone, but children and the elderly are more vulnerable age groups. Adults suffer the same negative health consequences, but they are usually less severe, as they have stronger immune systems.

Different kinds of sleep problems are identified in people sleeping in damp spaces. Observed mold-related sleep problems include:

• Sleep apnea or snoring
• Sleep deprivation
• Daytime fatigue
• Insomnia

It is imperative that you can breathe without interruptions during sleep, so your body can get enough oxygen and restore itself properly. People who sleep in bedrooms with mold might have a problem with that, and they can develop certain sleep problems.

Sleep apnea is a breathing-related sleep problem. Sometimes, the sleeper can stop breathing for a few seconds due to some obstruction in the airflow, or stoppage can be partial. It is called obstructive sleep apnea or hypopnea, and there are many causes for this condition. Blockage or narrowing of the airway can happen due to mold spores. Usual symptoms of this condition are snoring and waking up panting and short of breath. It is a serious sleep disorder that needs seeking medical help. It is successfully treated with CPAP therapy.

Snoring goes hand in hand with obstructive sleep apnea, but it can sometimes be a sign of other sleep disorders. Sometimes, a person who is snoring loudly can wake themselves up from sleep, and cause sleep fragmentation. If you are sleeping with a partner, they can also have a hard time sleeping when you are producing loud noises. If you regularly experience it, you should visit a doctor and figure out what is causing it.

Sleep deprivation refers to chronic lack of sleep. The suggested amount for adults is between seven and nine hours of sleep each night. Sleep deprivation leads to mood impairment, lowered cognitive abilities, less focus, and it also increases the chances of developing severe health conditions like cardiovascular disease, diabetes, and obesity. Sleep deprivation can even occur if it looks like you are getting enough sleep, but the quality of it is not satisfying due to frequent awakenings that can be caused by snoring or sleep apnea.

Daytime fatigue is a clear sign of sleep deprivation. It can be so severe that sometimes, even sleeping enough won’t feel satisfying enough. People with fatigue experience general tiredness; they have lower energy levels, less motivation, impaired mood, and their quality of life is highly affected. If not treated well, this condition can lead to even more severe diseases like insomnia and depression.

Insomnia is a condition where people find it hard to fall or stay asleep. It is hard to fall asleep when you are dealing with itchy eyes, runny nose, and sneezing. Congestion can lead to obstructive sleep apnea, and make it hard to stay asleep throughout the night. A 2005 study found that people who are living in damp buildings are much more likely to suffer from insomnia, than people living in dry conditions.

How to Prevent Mold From Growing in Your Bedroom?

The best defense against mold is prevention, as it can be tough to get rid of it once it starts growing. The reason for that are spores that can survive, even when the moisture is gone, and the air becomes dry.

Here are some tips that you should follow to prevent mold from invading your house:

• Whenever water is spilled, clean it right away, to avoid the humid environment that mold prefers.
• Regularly vacuum your carpets to get rid of any spores that might be there.
• Keep your indoor humidity levels below 50%. To keep track of that, you can purchase a hygrometer pretty much everywhere. Run your air conditioner, ceiling, and other fans to keep the inside air dry. If that is not enough, you can consider buying a dehumidifier to get rid of the excess moisture.
• Make sure to clean the filters often as spores can get inside of the air conditioning, and then running it will have an opposite effect of what you want, as it will spread mold around.
• Keep your bedroom door open, and keep the air flowing throughout your house. Proper ventilation is excellent for preventing mold growth.
• Make sure to run the exhaust fan when taking a shower. Leave it on for 15 minutes after you’re done as well. Don’t just clump up the wet towel, or your wet clothes, but rather hang it to dry out first, and then wash them. Keep your bathroom clean, and pay particular attention to the corners of your shower stall, a shower curtain, and area under the sink.
• If you don’t have a drier, hang your clothes outside. Also, make sure that they are thoroughly dry before folding and putting them in a closet.
• Make a little room between your furniture and walls, to enable airflow and better ventilation. Also, wipe down all furniture regularly to remove dust that can harbor mold spores.
• Check your bedroom plants for any sign of mold. If there are some, scope it out carefully, and afterward, repot your plant. Sometimes, leaving your plants outside for a few days can eradicate mold. Sunlight and proper airflow are mold’s arch nemesis.
• You should also regularly inspect your house for any water damage, or signs of faulty plumbing.
• Make sure all your windows and doors are properly sealed.
• Keep your house warm during winter months to avoid condensation.
• Use mold inhibitor the next time you decide to repaint your house, as they can be extremely effective.

For some people who tend to sleep hot, mattresses can be another place where mold can thrive. Due to excess sweat, they become perfect hiding places. You can prevent that by buying a hypoallergenic mattress, for example, latex model. Consider getting an additional casing, that goes over it and prevents any moisture from reaching your mattress. Consider investing in breathable bedding and pajamas, and you can even try sleeping naked.

How to Get Rid of Mold From Your Bedroom?

If you have identified mold in your bedroom, don’t wait any longer, try to get rid of it immediately. You should try a different approach depending on what surface it infested. Make sure always to wear gloves and a face mask when handling mold.

If it’s a hard surface like a wall or floor, use a hard brush, cleaning product, water, and soap to get rid of it. Make sure you take everything out and leave the area to dry out completely. Using bleach is a common suggestion, but don’t do it! It looks like it can contribute to long –term mold growth.

A soft surface like clothes, bedding, curtains, and carpets should be thrown out. You can try different approaches such as washing and drying it on the high setting, leaving it outside in the sun for a few days, but unfortunately, it may not be successful. Your mattress also falls in this category, so if it has already been infested, maybe it’s best to throw it out, get a new one, and follow our tips on how to prevent this from happening again.

If the infested area in your house is bigger than 10 square feet, you should call mold removal professionals. They offer free consultations, and they are excellent at detecting all the areas of your house that have been affected by mold. They’ll get rid of it, and also offer you some advice on what to do to prevent mold from invading your home again.