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The issue of sleep disorders is becoming more widespread, affecting over 40 million people in the US alone who struggle with a range of problems related to sleep. An estimated 60 million Americans experience difficulties either initiating sleep or maintaining it at least once every week. Behaviors including sleepwalking, talking while asleep, engaging in eating during sleep, and experiencing partial awakenings are all forms of parasomnia. These disruptions are involuntary and can occur in individuals of any age or lifestyle.

People over the age of 65 years are more likely to experience an episode of parasomnia in their lifetime. However, it is more common among children. This term refers to every strange thing that can happen during sleep, except incidents of sleep apnea. Sleep paralysis, sleep aggression, as well as sleep sex, are cases of parasomnia that occur in the general population.

What is Parasomnia? When Does It Occur?

Parasomnias are usually more likely to occur when a person is falling asleep or during any particular sleep cycle. The kind that happens while a person is falling asleep usually accompanies hallucinations. It can be quite disturbing and scary. Sleep paralysis is quite common for this type of disturbance. If you frequently have trouble falling asleep due to recurring incidents of immobility and hallucinations, you might be suffering from a form of parasomnia.

All kinds of abnormal movements, perceptions, emotions, and behaviors can be a manifestation of the sleep disorder. The result of almost all symptoms of parasomnia is the lack of proper restorative sleep. While a person may not be able to remember what they did or said during their episode of parasomnia, they feel tired from the activity and the lack of enough rest.

What are the Most Common Signs and Symptoms of Parasomnia?

Since parasomnia can occur at all ages, it is difficult to diagnose it without proper tests conclusively. The epidemiology of this sleep disorder is diverse, and there are hundreds of different symptoms that can point towards it. The sign and symptom of parasomnia can be different for each. Here are some of the most common symptoms that characterize this disorder.

•    The affected person can wake up feeling disoriented or confused.
•    Complex motor behaviors always accompany arousal from sleep.
•    Waking up inexplicably at night.
•    Sleep-talking, sleep-walking, and sleep-eating are telltale signs of parasomnia.
•    Sleep paralysis during sleep or towards the end of a REM cycle.
•    Hallucinations and teeth grinding while asleep.
•    Almost regular night terrors and nightmares that make staying asleep almost impossible.

As you can see, different signs can all signify the incidence of parasomnia among children and adults alike. Therefore, it is essential to classify the cases of parasomnia according to the causes, times of occurrence and types of activities.

What are the Types of Primary Parasomnias?

Primary parasomnia defines the undesirable actions that can result in sudden arousal from sleep. It can occur during any sleep stage or while transitioning from an awake to sleep stage. All REM sleep disorders are cases of primary parasomnia. The sleep-wake transition issues include night leg cramps, restless leg syndrome and sleep paralysis. These are all classic examples of the primary type of the sleep-wake disorder.

It can occur among children and in infants as well. There have been several documented cases of children suffering from parasomnia due to rapid oscillation of the non-REM and REM sleep stages. Therefore, experts classify the primary instances as per the stages of sleep they affect (non-REM or REM) or as per their symptomatic presentation.

What are the Secondary Parasomnias?

Secondary parasomnia is usually the manifestation of an existing psychological problem or an issue of an organ system during sleep. This form is quite common in adults. Since this kind of sleeping disorder is usually a result of some other pre-existing problem, experts refer to it as secondary. Experts typically classify the secondary forms of the disease according to the organ systems involved.

Some of the symptoms of primary and secondary parasomnias do overlap, but it does not mean they have the same causes or deserve the same treatment. Bed wetting among growing children and adults is a classic example of secondary parasomnia. Seizures, gastro-esophageal reflux, cardiac arrhythmia and respiratory dysfunction can all give rise to secondary sleep-related disorders in the adults.

What are the Different Classifications of Parasomnia?

The most common classification system of parasomnias depends on the sleep stages during which they occur. As a result, there are two broad classifications, non-REM or NREM parasomnia, and REM parasomnia. During sleep, our brain goes through 4 stages of the REM cycle and 1 phase of the non-REM cycle. As a result, sleep progresses from one step to another throughout the night as the duration of the REM stages increases. Ideally, we go through 4 to 5 sleep cycles per night for full restorative sleep.

People suffering from sleep disorders that cause them to wake up frequently throughout the night are unable to complete the REM and non-REM stage cycles. The lack of 4 or 5 cycles of sleep compromises the restorative power of the brain and body. That can lead to excessive daytime sleepiness (EDS) and lowered productivity. Sleep disorders like parasomnia can jolt an individual awake from any of the five stages of NREM or REM sleep.

Non-REM Sleep Disorders

The non-REM related parasomnias can occur during any of the four phases of non-REM sleep phases 1, 2, 3 and 4. They are more common during the early parts of the night than in the early mornings. NREM parasomnias have further classifications that help sleep experts and doctors diagnose and treat a patient more effectively.

SleepWalking

Doctors and sleep experts often refer to it as somnambulism or noctambulism. Irrespective of the number of syllables in the name, they all mean the same thing – getting out of bed while asleep and moving around. People with somnambulism usually walk around with their eyes open, but they are unaware of their movement or whereabouts.

People often find out about their sleepwalking problem when they wake up outside their bedroom or somewhere else in the house. It can be quite dangerous as people can open doors and windows, walk in the middle of the street, or start driving. People often complete complex tasks during this phase. Strangely, sleep-walkers have no memory of the activity after waking up.

Night Terrors

Night terrors or sleep terrors are very different from nightmares. They usually happen during the first phase of the night. In the event of experiencing nightmares, people often wake up from sleep gasping for breath, crying or screaming. They have full recollection of the unpleasant dream and their reaction the next morning.

During episodes of night terrors, people seem to wake up scared, screaming, crying, or even pointing towards imaginary people. However, they have no recollection of the events the next morning. Night terrors are terrifying for the family members, sleeping partners, or roommates of the individuals.

Confusional Arousals

Waking up in the middle of the night and saying strange things might seem comical. You will find elaborate sub-Reddits on people “waking up,” saying funny or meaningless things and going right back to sleep. However, this is a severe disorder.

During the state of confusional arousal from slumber, people can respond to questions, but the answers can vary from somewhat funny to utterly absurd. While these people seem to be awake, their thinking is confused. This phase can last from a few seconds to a few hours. Just like the other types of parasomnia, the affected individual has no recollection of the event.

Sleep Eating

We find it hilarious when Peter Griffin sleep eats. After all, eating while sleeping does sound funny, but it can happen to anyone. Just like sleepwalking, people can wake up partially to binge on junk food or drink.

The sleep eating diet usually consists of items that they would never consume when fully awake. It can include a whole bag of chips, chocolate syrup, frosting, peanut butter, and any other high-calorie food you can imagine. These binges can last for as long as 10 minutes, but people with this disorder do not remember these incidents at all. It is very dangerous since binging does not involve edible items only. They can consume toxic substances.

In some cases, people suffering from sleep-related eating disorders have also tried to start a fire to cook while asleep. It is a bizarre but genuine sleep disorder that commands immediate attention.

REM-related Sleep Disorders

These are more common during the later hours of the night than when the person is falling asleep. The REM sleep disorders only affect the REM phase of sleep or the stage where people are more likely to dream.

Sleep Paralysis

Sleep paralysis can affect you while you fall asleep, but that does not mean this disorder cannot alter your REM sleep. If you have found yourself awake and aware of your surroundings at night, but unable to move or speak, you might have this particular REM-related parasomnia.

In most of the cases, the experience is terrifying due to the presence of an accompanying hallucination. These episodes can last for only a few seconds or longer. These episodes usually end on their own or when someone touches the sleeping person. Sleep paralysis is undoubtedly scary, but it is not necessarily dangerous for everyone. It can disrupt sleeping habits since a scared person is more likely to stay awake for a long time after an episode due to the fear of a recurrence.

Nightmare Disorders

Everyone has one or two nightmares once in a while. However, imagine experiencing one or two scary dreams every night for weeks on end. If you do not have to picture it, because you are living it, then you might have what experts refer to as a nightmare disorder.

Since it only occurs during the REM phase of sleep, it is a primary REM parasomnia. It can prevent the individual from falling asleep due to increased anxiety levels or physical discomforts like rapid heartbeats, dry throat, and excessive sweating.

REM sleep Behavior Disorder

REM Sleep Behavior Disorder (RBD) encompasses all kinds of in-dream actions that people carry out while they are asleep. For example, you may experience a violent dream where you are thrashing goons. During this dream, if you thrash around in bed or act out the movements, it is likely that you have a case of RBD.

An increasing number of physicians and sleep experts now consider RBD to be a severe brain disorder. While people suffering from this parasomnia have higher risks of hurting themselves while thrashing around, they also have a high chance of hitting their sleep partner in their sleep. If you recognize the symptoms, you should visit a sleep specialist immediately for proper diagnosis and treatment.

Other Types of Parasomnias

Researchers, sleep specialists, and doctors have observed and classified the parasomnias as mentioned earlier over the last couple of decades. Documentation of cases, observation in sleep clinics and thorough checkups of the individuals affected have given them the chance to learn about these types of disorder over time.

There are several other lesser studied instances and types of parasomnias. These include sleep talking, bruxism, exploding head syndrome, and sleep sex. Some of them occur during REM as well as Non-REM sleep. Hence, completing the full list of unusual sleep-related behaviors is quite impossible due to the heterogeneity of the risk groups and symptoms.

What are the Causes of Parasomnia?

Parasomnia can be of various types, and it can have myriads of symptoms on people depending on their age, psychology, and physical conditions. It points towards a plethora of causes for abnormal sleep-related behavior. Different preexisting medical disorders and diseases can also contribute to the beginning of parasomnia in people. The roots of secondary parasomnia can be an infection of the urinary tract or the kidneys. People with heart problems, respiratory tract blockages and diabetes experience frequent incidence of parasomnia.

People with alcoholism or history of drug abuse usually suffer from nightmare disorders, night terrors, bruxism, sleep talking, and RBD more frequently. Adults who take psychoactive medications for mood disorders and other psychological disorders experience recurring episodes of sleep disorders. However, that is not enough reason to call any parasomnia a lifestyle disorder.

According to recent research, parasomnia in a family can be hereditary. The effects of genetics can vary between the types of parasomnia in families. Scientists have finally located the genetic factors responsible for enuresis. Sleepwalking has a strong association with the HLA system. As per the recent findings, the incidence of parasomnia in family depends on the environmental factors and the genetic environment to a significant degree.

Several REM parasomnias and NREM disorders have a genetic predisposition. Hublin and Kaprio, the sleep researcher duo showed that sleep talking has a high reliance on multiple inheritable genetic components in 2003.

Who Can get Parasomnia?

Anyone can experience sleep-wake disorders during his or her lifetime. Although adults are more likely to seek treatment for any form of sleeping disorders, children suffer from parasomnia more frequently. Since it can happen to anyone, it is imperative for you to find out your chances of experiencing a REM or non-REM sleep disorder.

Children. Interestingly, the developing minds of children are more prone to sleep disorders during the REM phase. Bedwetting, sleep talking, sleepwalking, and night terrors are very common among children. More often than not, children naturally grow out of this phase, and they are more likely to forget the traumatic experiences if they occur early in their lives.

Sleepwalking is common among children between 5 and 12 years of age. Sleepwalking and sleep talking go away in the early teenage years. Night terrors are the real menace since they can disrupt REM sleep and Non-REM sleep. Night terrors affect only 6% of the children. Causes of parasomnias can be genetic, or they can be a result of some medication.

Adults. There are several cases, where the parasomnias continue well into adulthood. Several adults experience night terrors, frequent nightmares, sleepwalking, sleep eating, painful erections during sleep and RBD. Periods of excessive stress at work often exacerbates the cases of parasomnia. Unaddressed trauma including untreated PTSD can cause chronic nightmare disorder in adults. It is very common among veterans in the USA.

More frequently than not, parasomnias in adults occur as a result of genetic mutations they have inherited from one or both of their parents. However, the symptoms of different kinds of sleep-wake disorders can be results of other underlying health conditions like Parkinson’s, Alzheimer’s or Huntington’s. Therefore, if you are experiencing unexplainable episodes of sleep disorders, book a sleep specialist’s appointment immediately. Parasomnias occur in about 4% of the adults.

The elderly. The elderly are more likely to experience age-related changes in sleep-wake patterns. Aside from advanced sleep phase syndrome and insomnia, they show sure signs of several REM sleep disorders and non-REM parasomnias. In subjects older than 50 years of age, REM sleep-awake disorders like RBD are more common.

The prevalence of parasomnia in the elderly community is around 5% to 7% in the USA. Early-onset of RBD has an association with antidepressant use in the test subjects. Members of the elderly community with a history of alcohol abuse, smoking, and drug abuse have more chances of suffering from early onset REM sleep disorder, as compared to the healthier 50-year-olds.

How do Specialists Diagnose Parasomnias?

The differential diagnoses for REM and non-REM sleep disorders consist of nocturnal seizures, panic attacks, dissociative disorders, confusional arousals and medication-induced complex behavior. Clinical history is vital for decisively diagnosing parasomnia. It includes careful timing assessment and expression. There are a few things a physician or a sleep specialist should do for proper diagnosis of the disorder.

• Rule out sleep deprivation by carefully maintaining and studying a sleep log. The doctor should also exclude all external causes of sleep loss.
• The doctor should be able to rule out the effects of drugs and alcohol abuse. Ruling out effects of both intoxication and withdrawal is necessary for definitive diagnosis.
• Sleep apnea, narcolepsy, and restless legs syndrome are not cases of parasomnia.
• Sleep experts often need to rule out diseases that can cause pain and discomfort during sleep. Alerting medications including antidepressants can create disruptions during sleep.
• Determining the characteristics of sleep terrors, the onset of sleep paralysis, sleepwalking and traits of confusion on awakening.

Polysomnography is not very cost effective in the diagnosis of non-REM parasomnias. It can only rule out cases of additional physiological problems including narcolepsy, restless leg syndrome, and sleep apnea.

The diagnostic criteria for REM parasomnia require polysomnography to establish the presence of REM without atonia. This test can rule out obstructive sleep apnea and other co-morbid sleep disorders that can interfere with sleep quality.

Are Parasomnias Treatable?

Sometimes, parasomnias are not curable but manageable. Non-REM sleep disorders are very different from REM sleep disorders in symptoms, but there are a few standard treatments that work for both.

Confusional arousals, sleep terrors and sleepwalking are the three main types of NREM parasomnias.

Treatment of confusional arousals. Control and management of confusional arousals involve improving sleep hygiene, maximizing the understanding of sleep, management of stress and anxiety. Research shows that scheduling regular awakening during sleep can also be helpful. For any form of confusional arousal among adults, it is of paramount importance to maximize sleep stability.

Treatment of sleepwalking. This is one of the most well-known forms of NREM parasomnia among children and adults. Children usually grow out of their occasional episodes, but it is a severe problem for adults. Some people have a genetic predisposition towards somnambulism.

The patient should speak with their family members about the threats of sleepwalking. Avoidance of sleep deprivation and agitation of co-morbid disorders in patients often reduce the instances.  Psychotherapy, hypnosis, and relaxation exercises can be helpful depending on the other factors that might be triggering the unrest.

Treatment of sleep terror. Although common in children, it can persist in adulthood as well. Sleep terror is often prevalent in people with chronic depression, obsessive-compulsive traits, and predominant phobias.

There is a robust correlation between sleep terror and psychiatric disorders. Benzodiazepine and tricyclic antidepressants are useful in the treatment of night terrors. There are three parasomnias under the REM category, and some of their management is very similar to those of NREM sleep disorders.

RBD. REM sleep behavior disorder can be acute or chronic. Polysomnography and electromyography are necessary to establish the occurrence of RBD. It is also a sign of several neurodegenerative diseases. People with RBD have a good 60% chance of developing a neurodegenerative disease in the next ten years. A long history of research shows that clonazepam can be useful for the treatment of RBD. Melatonin is a clonazepam alternative that works wonderfully to stabilize sleep quality as well.

Sleep paralysis. The pathophysiology of sleep paralysis is still mostly unknown. Irregular sleep-wake schedules, jet lag, sleep deprivation and high levels of stress can contribute to sleep paralysis. Other secondary causes include narcolepsy and neuropsychiatric diseases. Selective serotonin uptake inhibitors (SSRIs) can be useful for the treatment of sleep paralysis since they can suppress REM sleep. People can also opt for psychotherapy for the control of sleep paralysis episodes.

Nightmare disorders. Nightmares can evoke feelings of fear, anger, and disgust that can prolong periods of awakening in people. Nightmare disorders can be results of PTSD, depression and other psychological disorders. They can be part of REM or NREM sleep. Therefore, both psychological and pharmacologic approaches are necessary for the management and treatment of nightmare disorders.

Other parasomnias including exploding hear syndrome, sleep talking and sleep eating are often difficult to categorize, diagnose and treat. While sleep experts often consider sleep-talking and sleep eating as forms of sleepwalking, their treatments require extensive psychological counseling and psychotherapy.

How can You Protect a Person with Parasomnia During an Episode?

The only way to be helpful to a person suffering from any form of parasomnia is by gaining more knowledge about the particular type of disorder they might have. For example, people living with someone with sleepwalking disorder might want to turn the main valve of the gas off and lock all doors and windows before hitting the hay. They might want to make sure that all knives and guns are out of reach from the patient while they sleepwalk through the house. They should also try to keep the car keys away from plain sight to prevent the person from starting the car or driving during one of their episodes.

It is not always helpful to jostle the person awake while they are having an episode of sleepwalking, sleep talking, confusional arousal, or night terror. It often helps to touch their arms or legs gently. Using force can be counterintuitive since the person can move their limbs forcefully without control. Waking people up from sleepwalking or night terrors can be harmful to both the patient as well as the co-sleeper.

You can always help your family or friend by addressing their sleep hygiene issues. Encourage people suffering from parasomnias to stay away from substance abuse. In case of frequent, intense episodes you should always suggest medical care, therapy and medication for promoting sleep quality. The improvement of sleep quality and continuity can prevent the instances of all forms of parasomnia in adults.

A Few Things You Must Never Forget About REM and NREM Sleep Disorders

Parasomnias are more common than most people believe. They often do not have any association with psychiatric disorders, especially in children. Most children under the age of 12 suffer from night terrors, sleep talking, sleep movements and even sleepwalking. Most parasomnias that occur in children are NREM like night terrors, confusional arousal, and sleepwalking. Although there is a genetic factor that can contribute to one’s predisposition towards noctambulism, there is no clear pathophysiology of the disorder.

In most cases, parasomnias have a long history since it goes on for years without a confirmative diagnosis. In the younger risk group, researchers often find a link between ongoing medications and REM sleep behavior disorder. RBD in the younger population can also be an effect of a disease of the central nervous system. REM sleep disorders in younger patients might dissolve as they grow up.

Certain parasomnias like sleepwalking in an adult can be potentially harmful. There have been cases of adults handling loaded firearms during a sleepwalking phase or that of adults walking on highways in one of their stupors. These are severe cases of sleepwalking, where psychologic and pharmacologic interventions are mandatory. Evaluation of the disorder and its treatment is a must when parasomnias are potentially deleterious to the patient and others.

Any unusual or undesirable movements and actions during sleep can be a symptom or a result of parasomnia. Several cases also include unwanted emotions that keep a person from falling asleep night after night. However, most parasomnias include dissociative stages of sleep that can result in partial arousal during the transition between sleep and wakefulness. These disorders can occur during REM sleep or non-REM sleep. Some people experience only one parasomnia, while there are multiple cases where doctors have diagnosed people with several distinct parasomnias that occur together.

Since REM and NREM disorders are often premature signs and symptoms of neurodegenerative diseases like Alzheimer’s, Huntington’s and Parkinson’s, sleep experts always recommend a thorough checkup to highlight the possible causes of the parasomnias. It is especially true for adults around the age of 40. People above the age of 50 often suffer from at least one instance of parasomnia per week.

Timely diagnosis and treatment can prevent psychological harm and physical injury that several sleep-wake disorders can cause. Some of the parasomnias require medication, while others often respond to regular psychotherapy. Depending on the severity of the disease, you might find simple improvements in sleeping habits, like when you switch off the bright LED light in your room, which can be helpful for experiencing sound sleep without episodes of parasomnia.

Having a brief sleep daily is akin to treating your brain to a short holiday. In the present times, the majority believe that napping is only suitable for children or those who are retired. However, adults require them as well, correct? Picture yourself in Japan, where taking a snooze at 2pm is completely ordinary.

Even households in Spain stick to their siesta hours between two and four every afternoon. However, in the US, it is very unusual for adults to nap in the afternoons. A midday snooze can become your day’s guilty pleasure or the reason for a notice from your boss. Nonetheless, it feels good to doze for a couple of minutes in the middle of the day when work is slow, and the belly is full.

An Interesting History of Napping

Sleep specialists recommend naps for everyone. Individuals of all ages and professions can benefit equally from developing a healthy napping habit. A nap can be a short snooze between a couple of minutes to an hour long.

Dali may have perfected his nap regimen where he fell asleep with a key in one hand and an upturned dish under it. As he dozed off, the key slipped from his grip and landed on the plate creating a thud. Those couple of minutes was enough for the father of surrealism to get a fresh start and create new masterpieces.

From Einstein to Beethoven, all master inventors and genius creators believed in the power of catnaps. Interestingly, they all had individual napping times, durations, and habits. Short duration sleep that can take, you to the REM stage has the power to recharge your creativity and restore your cognitive abilities.

What is a Nap?

A pro rata sleeping session during the daytime can be a nap. You can choose to switch off the world for 5 minutes or 1.5 hours. As long as it is shorter than four complete sleep cycles and it is during the daytime, it becomes a snooze. Midday breaks only remain beneficial till they do not interfere with your nightly slumber. You can think of your afternoon forty-winks to complement your night’s sleep.

Today, chancing upon a leprechaun at the end of a rainbow is more realistic than getting 8 hours of sleep on weekdays for most people. It is very common for people to feel groggy during afternoon work hours or the evenings. While most of us choose to shoo away our drowsiness with caffeine, sleep experts recommend welcoming it with a comfortable pillow and an alarm.

Napping vs. Polyphasic Sleep: Are They the Same?

Napping can be synonymous with polyphasic sleep. Did you know that almost 85% of the mammalian world prefers sleeping in several phases throughout the night and day? There is no reason for us to go against nature and deny ourselves the siesta we deserve! Some people are diehard polyphasic sleepers, and they get their regular doses of sleep by napping for 90 minutes at a time throughout 24 hours.

The more common form of multi-phasic rest is when people get their core sleep for about 6 hours and supplement this with 90 minutes of nap during the day. This form of sleeping habit is biphasic sleep. Spacing out your shut-eye can help you experience better REM sleep per day. This slow-wave sleeping phase is vital for the body to engage in restoration of the immune system, removing accumulated toxins and boosting brain power.

Napping can be a form of biphasic sleep, but not all patterns of segmented sleep are napping. For example, there is a concept of sleeping multiple times, where the sleeper engages in 20-minute snoozes throughout the day. The numerous phases amount to only 3 hours of sleep in 24 hours. The efficacy of this pattern of rest is doubtful, and not all people benefit from this rather harsh practice.  

On the other hand, extensive research shows that segmented sleep is beneficial for almost everyone. Toddlers, adolescents, young adults, adults and the elderly benefit equally from practicing biphasic sleep.

Snoozing vs. Sleeping: Which One is Better for Your Health?

Getting enough sleep is a daily struggle for most children, adolescents, and adults. That might give a lot of social media users the chance to create super funny videos and “epic fail” gifs, but it is a problem people should begin to address with seriousness. It might not be possible for you to stay asleep for more than 5 to 6 hours per night but fitting in a break of 90 minutes for hitting the hay every afternoon can give a significant boost to your energy level. Complete sleep usually consists of 4 to 5 REM cycles.

The body and brain enter about five slow-wave sleep cycles per night for completing the restoration work. However, a power nap does not consist of more than two stages of sleep. Interestingly, it takes our brain only 20 to 30 minutes to access the first two stages. Those, who sleep for a more extended duration experience deeper sleep than those who practice shorter naps. By napping for 90 minutes, your mind can enter the final REM stage. Perfecting the length of your rest will depend on the duration of your nightly slumber.

Although there is no strict timing for naps or a stringent rule for the duration, people usually tend to get sloppier 8 hours after waking up. In case you feel tired, drowsy or confused immediately after waking up each morning, you might be suffering from a sleep disorder or the side-effect of a medication you are taking. In that case, you need to consult with your physician and a sleep expert to develop a healthy sleeping schedule. Usually, our bodies follow a 24-hour sleep schedule.

As per the rest requirements of our system, scientists and sleep specialists have narrowed down the typical catnap duration to between 15 and 30 minutes. A long duration nap that allows you to access a complete sleep cycle needs to be about 1.5 hours long. However, finding 1.5 hours per day for an adult is nothing short of impossible. It is one of the reasons most sleep experts recommend a quick power nap.

More extended hours of sleep have the power to reinstate the body’s stamina one has lost throughout the day. Deep slumbers help increase brain power, repair the body and enhance the body’s defense mechanism. Muscle repair, tissue repair, fighting infections, redressing pain, and memory consolidation are a few necessary actions that take place during deeper and longer nightly rests. During these hours, the core temperature of the body reduces, and more energy goes into remedial and repair actions.

Similarly, during a power nap, the core temperature of the human body, and the muscles relax. A power nap can relieve pain, diminish muscle tension, alleviate headaches, and lower stress levels. However, naps cannot replace a good night’s sleep. Some people have mastered the art of sleeping for only 3 hours per day by splitting their rest into 90-minute cycles, but that is a feat for superhumans!

Ideally, there should not be a comparison between core sleep and snooze. The latter is like fast charging your phone’s battery. It takes a shorter time than 4 or 5 complete cycles of sleep, but it can only recharge you fractionally. Getting 4 or 5 full sleep cycles each night is imperative for everyone. In case you do not find enough time at night, you can make up for the lost rest by getting some shuteye later on during the day.

What are the Ultimate Benefits of Napping?

There are proper ways to hit the snooze button every afternoon. Depending on your stress level, work pressure and available places to nap, you might be reaping between one to an uncountable number of benefits from biphasic sleep.

According to an internet-breaking study by NASA, dozing for 20 minutes in the right setting can be more effective than drinking 200 mg of caffeine. If you can sneak in 40-minutes of rest per day, you can increase your midday alertness by almost 100%. It will not only make you feel on top of the world, but it will also improve your productivity levels.

• Saves you money. Napping can save your hard-earned money. Instead of paying for coffee and energy drinks, you can give your body and brain a rest they deserve. We know how alluring the new flavors at Starbucks or the adjacent craft coffee store can be, but none of them can be as pocket-friendly as a short lie-down.

• Reduces stress. Small power naps can reduce your stress level significantly. It decreases the chances of depression, anxiety, fatigue and stress disorders in adults. Several studies have shown that adequate rest can protect your mind from depression.

• Improves memory. We are all aware of the memory making, storing and maintenance tasks of night-time sleep, but power naps are equally effective in boosting new memory formation and old memory maintenance. Snoozing between 60 and 90 minutes can give your brain the time it needs to restore memory functions and eradicate mental fatigue.

• Boosts creativity. Your creativity depends a lot on your ability to perceive the external stimuli or inspirations. Taking a break from the mundane work for about 30 minutes can refresh your sensory perception. It will improve your work performance, especially if your job requires you to think up something new, unique and creative every day.

• Slows down dementia. Napping on a daily basis can reduce the rate of neural degeneration. With aging, the neural networks suffer structural damage that can cause memory problems. It is one of the reasons older folks often have trouble remembering simple details. Additionally, people who do not get enough sleep have more chances of getting late-onset Alzheimer’s. Sleeping helps your brain remove the accumulating beta-amyloid proteins that create the plaques responsible for Alzheimer’s. Researchers from John Hopkins have shown that even a short nap can help your brain clean these plaques and stay healthy.

• Reduces anxiety levels. People who get enough sleep on a regular basis have minimal anxiety levels. Snoozing for a couple of minutes can help you unwind. It reduces activity in the areas of the brain that are responsible for creating anxiousness. People, who do not get enough rest every day, often develop anxiety disorders later in life. Taking short pauses from work to snooze a little can significantly lower the levels of anxiety.

• Keeps you mentally healthy. Lack of good night’s rest can create problems that are beyond the reach of a general physician. Being tired day after day from sleep deprivation have higher chances of developing stress disorders, anxiety disorders, depression and compromised logic. A recent study by the University of California showed that people who don’t get enough rest are less likely to correlate correct facts with figures. They are prone to seeing imaginary details in images. The lack of enough sleep can jumble understanding and cognition significantly.

• Improves understanding. Understanding is fundamental in almost all relationships. For maintaining a friendship, it is crucial for two individuals to understand and respect each other’s perspectives. A good night’s sleep can prevent you from falling out with your friends, colleagues and significant other. Keeping a cool head almost depends on a well-rested brain. You will find it extremely difficult to be patient and tolerant after a long week or after several sleep-deprived days.

• Prevents weight gain. There is a long-standing myth that warns people about falling asleep during the daytime. Several people around the world believe that sleeping more promotes weight gain. In contrary to this myth, napping prevents unwarranted weight gain. Less sleep triggers a hormone cascade that promotes hunger and binge eating. Napping can keep these “hunger hormones” in control. Your body will always be able to tell you when you have had enough to eat.

• Controls information overload. There are a lot of times students feel blank, or project managers naturally lose track of what they were presenting. These are equivalent to an HDD crash. Your brain takes in too much information hours on end, and finally, it crashes under the weight of all the unprocessed new information. It happens more frequently when students are pulling several all-nighters before their exams or when people are working night after night on some important project. Depriving yourself of adequate rest will ultimately lead to plummeting daytime performance in all spheres. Boosting your day with a 20-minute nap can prevent these unwanted episodes from happening. Power naps can improve performance and productivity levels on a daily basis.

• Improves mood. It is true for children and adults alike. Catnaps are powerful mood boosters. When something does not go the way, you expected it to, go ahead and “sleep” on it. Waking up after a 30-minute nap is like getting a fresh start. Besides, sleep-deprived people are often moody and sulky. Taking a small snooze-break can help you refocus your priorities and lift your mood significantly. That is a magic mantra almost all toddlers know by heart!

• Maintains hormonal balance. A good night’s sleep always maintains the average levels of hormones in your body. Hormones are the chemical messengers that keep the organ systems in sync. You should consider Getting a 30-minute nap can restore the balance of hormones. Sleeping for 2-3 hours per night often causes a spike in the norepinephrine levels. It can increase heart rate and blood pressure. People who do not pay enough attention to their rest schedules have higher chances of getting heart problems in the future. Sleeping for 30 minutes per day can reduce the risks by over 50%.

• Repairs the immune system. Sleep has a restorative and boosting effect on the immune system. Not sleeping for two nights in a row can compromise the Interleukin 6 levels. It is an antiviral component in the blood. The lower levels of IL-6 can increase the chances of getting a viral infection significantly. That is one of the reasons well-rested folks often find themselves safe from the flu. Sleeping also restores other components of the immune system that fight bacterial and fungal infections. Not resting for long enough can compromise the balance in the immune system.

• Helps control diabetes. A little doze between the busy hours can help you feel better physically and mentally. It has a significant impact on the cortisol levels. Cortisol secretion can increase significantly with lack of sleep. That can create glucose intolerance and increase fat storage in the body. This further increases the chances of diabetes in adults.

• Prevents heart problems. A regulated biphasic sleep can reduce adrenaline levels in the body. It can also control the stress signals that trigger palpitations and high blood pressure. Additionally, it can help with weight loss and tissue repair as well. Studies have shown that people who nap for about 30 minutes a day have 64% lesser chance of heart attack later in life.

• Boosts libido. Sleeping correctly always helps in maintaining healthy testosterone and estrogen levels. Research shows that people who add an extra hour to their daily rest each day enjoy a better sex life. Being tired mentally and physically are not at all helpful for having great sex. Enough sleep can increase your chances of having sex by 14%.

There are many benefits of regular, timely napping. Everyone can enjoy these by regulating the nap space, environment and time.

What are the Different Types of Naps?

Different nap types depend on their duration, timing and other secondary factors. Today, we will discuss the nine different types of nap that can help you turn your life around.

• The CEO nap. Your daily activity, energy level, concentration power, and mental performance will get a healthy boost from the CEO nap. That is a power nap that returns the control of your life to you. You can be the CEO of an office or your household. This nap requires you to rest between 1 and 3 pm. You will feel more alert during the rest of the day. Go ahead and try this one, as long as it does not disturb your night’s rest.

• The new mom nap. This is a great napping technique for new moms and dads. One of the most tiring parts of being a parent is not sleeping through the night to provide care to your newborn. Every night your bundle of joy turns into an attention-Zilla, who hogs up all your legit resting hours. The only way you can manage to catch up with your sleep is if you follow your child’s regimen. Nap precisely when your child naps. It might be difficult in the beginning, but with time (and surmounting tiredness) you will find it easier to fall asleep multiple times a day in coordination with your little one.

• The sports nap. This is very popular among almost all sportspersons. Whether you are playing an intense match of baseball or running a 10k marathon, all you need is well-timed nap to leave your competition behind. Catnaps are instruments of success for sports performances. Resting your eyes for 15 to 20 minutes can help you feel recharged physically and mentally. Longer naps are good as well but finding the time to fit one can be a bit challenging. It is imperative to control or avoid the sleep inertia phase after a sports nap entirely.

• The coffee nap. Several new studies show that drinking a small amount of caffeine can boost the effects of a powernap. You need about 90 to 100 mg of coffee in your system. After drinking the coffee lie down in a comfortable place and snooze for 20 minutes. Always carry a timer or an alarm clock with you to your nap spot. You will be asleep for as long as the caffeine takes to kick in. When you finally wake up, you do so with a jolt. However, the coffee nap should not be your common nap strategy. You can use it about twice a week, on hectic days for adding an extra kick to your wakefulness.

• The siesta. Siesta is a Spanish term for short-duration sleep. People in Greece, Mexico, and Costa Rica practice afternoon rest on a regular basis. Not following a biphasic sleep pattern is awkward and weird for them. These countries usually experience hotter afternoons, when resting make complete sense. Several workplaces in Japan and even in the US are trying to incorporate the practice of siesta in their everyday routines.

• The teen nap. Teenagers experience a lot of trouble adjusting to new sleep-wake schedules due to changes in their body. The hormone levels often fluctuate significantly during adolescent years making it difficult for them to stick to society-approved sleep-wake schedules. Additionally, the surmounting pressure at school and increasing amounts of physical activity lead to higher levels of fatigue. Lack of proper rest puts them on edge. They suffer higher risks of mental disorders and disturbances due to lack of sleep. 90-minute naps after school or during the weekends can help them perform better at school. Regular 20-minute naps can make them more emotionally mature and make up for their sleep debt.

• The jet lag nap. Travel related tedium is the worst kind you can get, especially if you are traveling from one country to another or across time zones. You can transition into the new time zone by scheduling naps throughout the day. You may be moving to a new place for office conference or meets. You can find out about the conference schedule and sneak in 20 to 30 minutes of nap during the break. Even if you are not staying in the new time zone for long, you can adjust to the time difference by allowing yourself a short 20-minute nap after you reach your hotel. It will keep you alert and yet in sync with the local time.

• The shift worker nap. Jobs in the 21st century are diverse. Each one has its demands and quirks. The most demanding are the shift jobs. Here the people are more likely to feel sleep deprived due to rotating shifts at their workplace. Factory workers, maintenance workers, healthcare officials, and even some government employees face the brunt of shift working. Their schedules change either every two weeks or every month. Their bodies often lose control of the internal clock. As a result, they face significant health risks. While they are always at higher risks of heart diseases, they are also more prone to depression and mood disorders. Studies on shift workers show that they can benefit to a significant degree by resorting to strategically-timed naps. Here’s what you can do if you find yourself in a similar predicament.

1. Take a catnap before your shift.
2. Snooze for 5 minutes during your break.
3. Sleep in two segments when you get home. Rest for a longer duration after your time ends (4 to 5 hours) and take at least one 90-minute nap anytime during the day.

• The disco nap. The name is as impressive as the practice. The classic style comes from the Disco era where the BeeGees and Donna Summer ruled. Combining the coffee nap with this one has excellent benefits. It gives you the energy to pull all-nighters with little sleep during the day. Always remember;

1. Disco nap is only for special occasions.
2. You must get up at regular times every morning.

Napping is an exciting concept and a prevalent practice. Several schools, colleges, and offices are finally catching up to the ideas of two-phased sleep. However, if you are new to this practice, you must know that it is not for everyone. People suffering from depression and mood disorders may experience an upheaval of their circadian rhythm. Insomniacs often find it extremely difficult to fall asleep at night, if they get some rest during the day. Additionally, your power naps should always work with your night-time routine. If it pushes your bedtime further back, you will not benefit much.

How is the Contemporary Sleep Culture Shifting?

Several cities across the world are experiencing a culture shift, where office-going adults and college goers are paying for resting quarters. Some people prefer calling these places as their “recharging rooms” since they doze here regularly to boost their energy levels. People have finally found out that snoozing a little is more effective than drinking a Red Bull or coffee. It includes workplaces like the New York Police Department Midtown South station. They have recently installed a nap pod inside the premises to promote wellness among their recruits.

Emerging mobile applications like Recharge allows the users to book hotel rooms for little amounts to sleep. That’s right! People are ready to pay as much as $10 per half an hour in NYC to get some well-deserved sleep. People have finally understood how a 30-minute catnap can improve the rest of their days. Sleep schedules have been a part of social construct for a long time, and the sleep culture is finally changing. People are finally ready to move on from the more conventional and more western monophasic sleep to biphasic and polyphasic patterns.

A Little bit More About Napping and You

Investigations into sleeping quality and sleeping hygiene show that coupling the right sleep schedule with the right kind of food and drinks helps in improving rest. People who refrain from using their mobile phones at least 3 hours before bedtime or do not drink coffee late in the evening often find it easier to fall asleep. If you are new to napping, you might find it very difficult to fall asleep on command for 20 or 30 minutes.

Believe it or not, even power naps take a lot of practice. To perfect the art of enjoying small breaks during the day, try to stick to strict timings and use an alarm clock. For the first few days you might find it impossible to doze off, but gradually, it will come to you! One day you will see yourself waking up to the alarm, fresh like it’s the first hour of the morning.

Finding the right mattress can be bewildering. Adding a box spring to the mix only makes the shopping process more complex. You may be tempted to skip over the box spring section on the website or in-store; however, depending on your selected mattress and the manufacturer’s advice, forgoing a bed base might not be an option. This introduces an additional challenge to your shopping experience.

You will find hundreds of blogs and online guides that will tell you how to choose the right mattress for your health, bed type, and sleeping tendencies. However, there are not many experts to guide you through your box spring shopping process. Choosing a box spring becomes even more challenging when a mattress manufacturer deems it necessary to couple their mattresses with bed bases to avail their warranty offers.

What is the Actual Purpose of a Box Spring?

The name is quite self-explanatory. It is a wooden or a steel box-like structure with springs in the middle to add that extra bounce to the mattress. Do you remember how your parents and grandparents would always scold you when you jumped on your bed? That was because when you did jump on the beds, you would risk busting these springs out of the frame and breaking the box spring.

Modern beds do not always come with box springs, and even when they do, their basic integrity is different from the older ones. The presence of the springs in the bed base helps the mattress absorb the pressure evenly across the surface. The extra bounce you feel on box spring beds adds to the support and aids the long lifespan of the mattress. You should be able to find the ideal bed base between the wooden bed frame or the metal bed base and the mattress. Some people also forego the bed frame and couple the mattress with the box spring for convenience.

Do you Think you Need a New Divan?

Box springs often do not exhibit the same levels of wear and tear as the mattresses do. Therefore, it is difficult for a user to understand when it is time to replace their old bed bases. We often see several customers using their brand-new mattresses with their old divans. It makes us wonder if they know how much stress they are about to expose their mattress to.

The average lifespan of a box spring is usually between 8 and 10 years. The exact level of wear at the end of a decade will depend upon the level of use, the weight of the sleeper, and the quality of the mattress. Ideally, you should use your old divan as long as your old mattress lasts. That can be lesser than 8 years, but as soon as you get a new mattress, you should look for a new bed base as per the specifications of your new mattress and the manufacturer’s requirements.

In many cases, people suffer from sore necks, stiffened backs and numbing shoulder pains in the mornings even after changing their old mattresses. It might be a sign of an old sagging box spring that is crying for change. Therefore, you should consider changing your bed base if its recommended lifespan has expired to get better sleep each night.

What is the Correct Way to Use a Box Spring?

A box spring usually goes between the metal or wooden bed frame and the mattress. Experts generally recommend the use of a bed base with a stiffer mattress. The firmest of all mattresses can feel a little softer with the use of a divan. Since the box spring acts as a direct support to the mattress, you should use it immediately underneath it.

Like many US citizens, you can choose to omit a bed frame altogether. However, adding a bed frame to your bed gives it the extra couple of inches (a foot minimum) and keeps it way above the floor dust. It is very crucial for you to buy your divan from a reputed retailer or the mattress manufacturer of your choice. Since the primary task of the bed base is to provide support that conserves the integrity of the mattress, it is of utmost importance that it has a good design.

How to Turn your Platform Bed into a Divan Bed Without Gaining the Extra Height?

Very few people go ahead and invest in bed bases nowadays. Platform beds are all the rage, and mattress manufacturers often omit the necessity of divans in their manuals and warranty cards. A platform bed is a plain cabin bed with a raised and flush rectangular frame. The solid structure usually consists of wooden slats that support a mattress which eliminates the old practice of adding a box spring to the bed.

The other problem is the set-up process. Do you know how it feels to sleep on a bed that has a platform base, a box spring and a mattress on top? If not, picture the illustration from Princess and The Pea! It’s exactly what it looks like and feels like. To find your way out of this problem you can slightly modify your platform bed. It comes as great news for all the DIY project lovers.

• Check your new platform bed frame for expendable height. You will usually be able to do away with a couple of inches from each of the 4 sides of the frame. Start by taking out the wood strip support on each side and cutting the frame down to lower the strip position. The strip will act as support to the divan, and our primary goal is to do away with as much extra height as possible.
• Check each of the (presumably) 4 legs that attach to the frame. There should be two to three pre-drilled holes that secure the legs to the edges. Since you have reduced the height of the structure, you may need to do away with one or two of the holes. It means you need to cut down the notches, so the tops of each leg are smooth against the wood strips you have lowered.
• Now, it is time to cut off the extra inches from the legs. Depending on how tall your bed frame legs are, you can get rid of about 4 to 6 inches. Measure very carefully and preferably use a circular saw for this process. You don’t want a lopsided bed that wobbles (gives you Exorcist nightmares!) when you sleep.

During the process, do not worry if you chip the polish or veneer inside. No one can see it. Be careful during reassembly. Once you have put the “new” platform bed together, you can effortlessly use your old high-profile divan to find the same old comfort on your new mattress.

Why are Bed Bases Losing Their Popularity?

Divans were once indispensable to every household. If your home had a bed, it was sure to have a bed base as well. However, off late, people have been shying away from buying box springs. Box springs come with several drawbacks that have caused people to question their necessity and usefulness.

They take up a lot of space. Almost all homes have platform beds or some form of solid horizontal bed frame with a significant height. Adding a divan to the bed frame not only raises the height of the bed but it makes it difficult for the user to get out of bed every morning. Also, a lot of space is used up.

They do not help with extra storage space. Box beds and even good old platform beds have storage space underneath. Bed bases are lower due to height constraints and do not provide storage space under the bed.

Replacement and rotation. Box springs lose their supporting quality over years of regular use. It can be tiring to rotate them from time to time to even out the stress. Bed bases usually require replacement after 8 to 10 years.

They are costly. Divans can cost you above $200 which is a significant amount to pay immediately after mattress shopping.

People love staying trendy. When it comes to decorating their house, they prefer more stylish and compact designs that provide them with more storage space and design options. The traditional box springs are too passé for the DIY interior designer.

What are the More Popular Divan Alternatives?

Since the primary work of any good box spring is to absorb the shock on a mattress, several people are choosing alternate solutions that can serve the same purpose. Here are the top 5 alternatives to divans almost every homeowner considers at least once during mattress shopping.

Innerspring Mattresses

These come with an inherent structure and integrity. While buying an innerspring mattress, you can eschew bed bases. They are cost-effective solutions for almost all kinds of beds since they come in several shapes and sizes.

Innerspring mattresses are quite similar to traditional mattresses, but the former offer more support. They do not sag without the use of a box spring. Additionally, they retain more body heat, which is excellent for people who reside in the colder regions and often feel cold in bed. They are the cheapest alternatives to box springs, and they are known to have an average lifespan of about 6 to 8 years.

Memory Foam Mattresses

They are not a cheaper alternative, but they are ideal for light sleepers. Memory foam mattresses have viscoelastic foam that can “remember” your favorite sleeping postures. They are perfect in case you have been suffering from backaches, neck stiffness, and leg pains after waking up each morning.

They provide enhanced support and are often the solution to a mattress (or bed) that does not give enough support. Memory foam mattresses are usually softer than the traditional mattresses at the bottom. Therefore, they perform better on flat platform beds. Although memory foam mattresses are costlier, they are bound to last much longer than their cheaper counterparts.

Platform Beds

Platform beds (of wood or metal) with slats are the go-to alternative for those, who do not like the idea of sleeping on a divan. While the wooden platforms are both cheaper and easier to make, they add aesthetic value to your bedroom. They also provide better air circulation under your mattress.

Wooden platforms with slats are much lighter than bed bases. They are ideal for softer mattress variants and double-sided innerspring mattresses. Your platform bed will not need a bed skirt, and it will be much easier to change the orientation of your bed from time to time to spruce up the look of your bedroom.

Hybrid Mattresses

If you cannot stop feeling guilty about not getting a box spring, you can go for a hybrid mattress. It is indeed the best of both worlds. It has a memory foam gel layer on top and an innerspring structure at the bottom which provides you the comfort and the support you have always wanted. They make it super easy to get out of bed every morning with a spring in your step.

In fact, they have one of the best shock-absorbing qualities that allow two different types of sleepers in the same bed without bothering each other. Although they seem costlier than the average mattress types, you must remember that you are adding the perks of a divan and memory foam to a single mattress design.

Adjustable Beds

These are the costliest of the lot, but indeed the most comfortable. The only con of having one is turning into Homer Simpson instantly. The comfort is so elite that you might not want to step out of bed at all. It adjusts to all your needs. It can reduce inflammation of joints, improve cases of spondylosis, and help you sleep in healthier postures. These beds allow the occupants to selectively adjust the head and the foot of the mattress as per their need. Several of the newest models also provide features of massage, under-bed lighting, and wall-hugging. They last longer and entirely obliterate the need for any bed base in the near future.

These are not the only alternatives you can pick, but these are 5 of the most popular ones. Bunkie boards and slats are the leading substitutes you can buy to cut down on your bed upgrading costs. Nonetheless, if you are about to design your platform bed with slats, make sure you find the correct DIY guidelines. Some people go right ahead and put their new mattresses on the floor! It provides enough support but invites a lot of dirt and dust. Not providing the right kind of support for your mattress can cause it to sag or form lumps, and void the warranty.

Which Mattresses Need a Divan?

Healthy living advocates, who often decide to go with an all-natural mattress type, may find the use of a box spring necessary. Since traditional mattress types are usually harder, these springs-in-a-wooden-frame structures add that extra bouncy comfort to natural mattresses. Not having a bed base can give you a poor sleeping experience.

Mattresses with springs on a single side ideally do well on box springs. They do not have enough inner strength to prevent “sinking.” No-flip coil mattresses make the bed bases a necessity in the bedrooms. If your mattress is a thin one, it will likely need external support to boost its height. Softer mattresses without enough internal support require divans too. They preferably need a low platform as well to complete the support structure and keep the mattress in good shape for the coming few years.

Several mattress manufacturers stress on the use of proper box springs. Not using a foundation or a bed base with your mattress can void its warranty. Instead of wondering if your mattress type requires a box spring, you should check if the manufacturer needs you to get a divan with the mattress for providing warranty services.

What are the Different Dimensions of Box Springs for Modern Beds?

Several leading mattress manufacturers engineer ergonomic box springs. Today, you can find a mattress for almost every bed dimension. You can even design your mattress as per custom measurements of your bed. Therefore, there is no reason why you should not be able to find a divan that fits your needs perfectly and enhance the look of your home.  

There are 3 profiles of box springs you can choose from.

• High profile. These box springss are bouncy, and are about 23 cm in height. You can use them with thick no-flip mattresses with single side coils.
• Medium profile. These type of box springs are between 15 cm and 21.5 cm in height which makes them ideal for thicker mattress types on low bed frames.
• Low profile. These are ideal for taller platforms. They are tough, and they are usually between 13 cm and 14 cm in height.

This categorization of the box springs according to height makes it much easier for the buyer to choose one as per their support requirements. The easiest way to find a box spring that exactly matches your mattress dimensions is by referring to your mattress manufacturer’s size chart. It should look somewhat similar to this.

Size	Width (inches)	Length (inches)
California king	72	84
King	76	80
California Queen	60	84
Queen	60	80
Full	54	75
Twin XL	38	80
Twin	38	75

 

We have come across several customers demanding split-spring structures for their mattresses. While the bed base you choose is entirely your discretion, we must inform you that a split divan can cause your mattress to sink in the middle. We always recommend a standard King or a Queen box spring for twin-mattress beds.

What are the Different Types of Box Springs?

Modern technological advancements have brought a flurry of new box spring types for every bed in every home. These suit the need of each mattress type without the need of adjustments and compromises. Latex, memory foam, and inner-spring type mattresses have all found their due support thanks to the variety of bed base types in the market.

Coil on coil box springs: These are the closest to traditional box frames. They have a wooden frame containing equally spaced coils. They are the most primitive of all divan designs since their engineering is ideal for older mattress designs that needed more support and more flex. They are obsolete right now since new mattresses require a more solid foundation.

Knock-down foundation. The knock-down foundations are the easiest to transport and assemble. They need on-site assembly. They are ideal for small apartments and shared rooms. Smaller beds or mattress types are often better suited for this foundation.

Zero deflection box spring. Modern mattresses use a new generation of box springs, the zero deflection box springs. Their use keeps the transfer of motion to a minimum. They usually use wooden foundations with wire support. The costlier and more ergonomic designs can use a wooden frame and fiberboard supports.

Semi-flex grid box spring. The semi-flex models use wooden bases topped with metal wires. It offers more flex than knock down models, but they can be quite costly. Even the basic semi-flex grids are suitable for memory foam mattresses and all kinds of beds.

A standard box spring is a single piece structure that provides uniform support to your mattress. You will not be able to fold or efficiently resize a bed base for a smaller bed or a smaller room. Larger mattresses on smaller bed bases will sag at the corners. They will also tend to shift on the sides and compromise integrity. Although split box springs are not ideal for the health of your mattress, you should consider one in case you need to fit one through a narrow passage, small doorway or up the stairs.

Why Does your New Mattress Warrant a New Bed Base?

You might be wondering if at all you need a new box spring since your old one seems to be just fine. You are already buying a new mattress and purchasing another bed base seems like such a waste of the pretty dollars. However, if you already have a box spring that is a couple of years old (or came with the older mattress), it needs replacement.

There are quite a few reasons why your old mattress is not cutting it anymore, and your old bed base might be one of those reasons. While you are spending a couple of hundred dollars on a new mattress, would you want to take a chance with your divan?

The rule of the thumb says that you must replace your bed base at least once every 8 to 10 years. It has a slightly longer lifespan than the average double-spring mattress. However, if your box spring is missing the springs or broken slats, it demands immediate change. Corrupt support will compromise the internal structure of the mattress quickly. Most manufacturers will consider their mattress warranties void, in case you do not get a new divan for your new mattress.

What Factors Should you Consider Before Buying a Box Spring?

By now it is quite understandable that shopping for a box spring may not be as complicated as you deemed it to be. You need the right guidance to buy a product that will offer endless years of structural support to your prized mattress.

Here’s a comprehensive look at the factors you must always consider before investing in a divan.

Size of mattress and foundation. We have already covered the variations of box springs in size depending on the size of the bed and the mattress. To ensure that their sizes match flawlessly you can buy the mattress and the bed base from the same brand. Alternatively, you can take accurate measurements of the same to ensure a perfect match.

Warranty terms and conditions. Depending on the manufacturer, the terms and conditions of your warranty will vary greatly. While some require you to steer clear of all stains on the mattress, others will need the compulsory use of box springs. Always make sure you do not remove the law tag on your mattress to enjoy the warranty services. Removing the label instantly voids all warranties irrespective of other terms.

Check the reviews and ratings. Just like any other services, you can pick the best mattress manufacturers and divan companies online. Always check the reviews of the company, verify their ratings, and look for authentic customer testimonials. Reading genuine reviews will give you an idea about the brand as well as the product type. Several brands use distinct product names depending on distinct features and sizes of their mattress-box spring combos. Several others give out seasonal offers on their products.

The only way to avail the best brand and best offers is by staying in touch with their online profiles. A box spring is a costly buy. It is not going to be like buying a pillow or a new set of bed sheets. You must weigh your pros and cons before investing in a particular model. Read the fine print for guarantee, warranty, and exchange before you pay the dealer.

How Much Should a Box Spring Cost in 2018?

A good quality bed base can set you back by a good couple of hundreds. Like the cost of any bed frame, foundation or mattress, the box spring cost will depend on its quality, the manufacturer’s profile, their target market and the size. While some manufacturers base the prices of their divan by their height, others price them by their dimensions.

You may even find a box spring for $70 online, but you should always double check its quality, reviews, and warranty considerations before purchasing. Check the base type, material, and support quality in detail for each model you pick, compare their prices online and then hit the “Buy” button. Today, a good design can cost you anything between $150 and $350, depending on the myriads of factors we have mentioned above.

So, box springs and mattresses are what dreams are made of!

Budgeting is very crucial for any shopping process. Unless you are an Instagram celeb or a reality TV star, it is indeed difficult to shop on a shoe-string budget, when you are looking for ergonomic options to help you sleep better. Mattresses can cost you between $400 and $4000, depending on what kind of comfort you are looking for. Latex ones are the cheapest, while memory foam adjustable mattresses tend to be the costliest.

The costlier your mattress gets, the more necessary it becomes for you to ensure that it comes with a replacement warranty. As per warranty conditions, any snags in the mattress, sinks or lumps within the next one year (or two years, depending on manufacturer) will warrant an immediate exchange. However, not using a recommended or approved bed base under the mattress can completely make the warranty invalid and render the mattress useless.

Most people do not take this risk. Old beds without enough slats or old box springs with broken coils can bust new mattresses faster than you can say “replace.” After all, you will be spending close to $1000 or even more for a new mattress, spending a couple of hundred more for guaranteeing better sleep and better customer service is the smartest thing you can do!

Your bed should be your haven. You should be the most comfortable in your bed, and each morning you should feel well rested and fresh to start a new day. Before you buy a costly mattress and a divan, you must try it out at the stores. You must never complete a purchase online without the verification of the therapeutic claims of the mattress and bedspring duo. It is important that you do not buy a design, type or style because it is the latest trend or because an expert is telling you to. You should buy one only after trying it out, so you get the comfort and rest you deserve every night for at least the next one decade.

In today’s world, there are countless comforts at our disposal. Yet, what appears to be out of reach for members of contemporary society is a significant amount of personal time. Many urban employees manage to carve out some personal time at the expense of their sleep. As a result, it’s typical to witness people in their twenties binge-watching series, browsing through Facebook, or checking the latest updates on Instagram well into the night. This practice shifts their regular sleep schedules, leading to avoidable tiredness the next day.

A huge portion of modern society complains about poor quality sleep. In fact, it is not insomnia that plagues the bigger chunk of the adult earning members of the society. It is the lack of quality sleep at night that poses a serious threat to their next-day productivity. Even with 6 hours of sleep, it is entirely possible to feel tired the next morning due to repeated interruptions during the night.

Monophasic Sleep, Biphasic Sleep, and Polyphasic Sleep

Most people prefer monophasic sleeping patterns. This is where the subject goes to bed for 6 to 8 hours at a stretch. Either due to the lack of available time or due to personal choice, they do not take a “nap break” during the day-time. They stick to a single sleep and wake time that is a result of the modern day work hours. In fact, most people have been a slave to monophasic sleep routines ever since they stepped out of kindergarten. Except for toddlers, the elderly, and the residents of a few nations of the world, no one practices biphasic sleep anymore.

Biphasic sleep or sleeping in two phases is very common in certain regions like Spain. The residents of the country are popular for their regular practice of “siesta” or afternoon naps between 2 pm and 4 pm in the hot afternoons. Several countries in the east are reintroducing the concept of diphasic sleep among students and office workers alike. You might run into office places with nap desks and schools with nap hours in Japan and Singapore. In accordance with research, these offices and schools believe that practicing biphasic sleep increases the productivity of the people involved.

Biphasic sleep usually involves 5 to 6 hours of continuous sleep at night and 20 minutes to 90 minutes of sleep in the afternoons. While ultimately it can take up the same amount of time per day, segmented sleep can help you redistribute your household chores, office work, unavoidable errands and personal time much better throughout the day.

Segmented sleep can refer to polyphasic sleep, where most people stick to three or more sleeping phases throughout the day. A number of patrons like Dubovoy, who has slept for less than 4.5 hours for the last couple of years, assert the time-saving quality of this kind of sleeping patterns. When one can adopt multiple sleep phases or segmented sleep like Dubovoy did, one can find more time for several new hobbies, finish tons of pending work and still feel energized throughout the day.

When are Segmented Sleep Patterns Unhealthy?

Sadly, for many around the world, polyphasic sleep is not a choice. People often practice polyphasic sleep out of compulsion from sleep deprivation or due to hypnotic effects of psychoactive medication. Hence, most people experience exhaustion instead of relaxation from their polyphasic sleep phases. This classifies as irregular sleep wake disorder, and people suffering from this usually have very scattered sleep hours throughout the day.

A huge difference between polyphasic sleep and irregular sleep-wake patterns is the lack of planned sleeping in the latter. This does not facilitate the long-term memory formation process in the brain, and it does not allow the body to feel rejuvenated over time. This kind of unpredictability in sleep patterns can lead to chronic fatigue syndrome. This can further lead to muscle fatigue, confusion in thoughts, slow decision making process and compromised cognitive analysis. The precedence of chronic fatigue in the millennial workers shows how acute the problem of quality sleep has become today.

How to Distinguish Diphasic Sleep from Other Sleeping Habits?

A person practicing diphasic sleep often breaks his or her sleep schedule up into two parts. Sleeping at night for a shorter than usual phase and practicing siestas in the afternoon is a characteristic feature of bimodal sleep. Here are two ways you can start your bimodal sleep pattern as well;

• You can sleep for 6 hours each night and then refresh yourself with a 20 minutes nap in between.

• You can sleep for about 5 hours each night and then set apart 1 hour or 90 minutes in the afternoon for a long nap.

Spanish and Greek communities practice the custom of siesta. Several blogs and popular science articles claim that people often perform better with a diphasic sleep pattern. Taking short or long naps in between work helps to refresh memory, gain new perspectives and think of new solutions for persisting problems more efficiently.

There is another, not so popular kind of bimodal sleep that segments the usual 6 to 8 hours of sleep into two equal phases. As a result, the individual gets two almost equal periods of sleep. With this kind of a segmented diphasic sleep, you will get to experience 3 to 3.5 hours of sleep during each phase with 2 hours of “rest” between them. It is no longer popular in the modern society because it is not conducive to the modern work hours or socially accepted sleeping schedules. It was quite popular during the times of pre-industrialization in England and France.

What does History Have to Say about Bimodal Sleep?

Without the intervention of electricity and artificial illumination, people were more likely to sleep in biphasic patterns before the 19th century. In fact, literature, court records, and public records from 17th century England, 16th century France and even anthropological tribes from Nigeria show evidence of bimodal sleep. The references to the research by historian Roger Ekirch went on to change the modern world’s perception of 8-hour sleep. The records showed that people did not just fall asleep at night and wake up in the morning to bird songs. They usually fell asleep two hours after dusk, woke up for an hour or two, and then prepared for a second sleep that lasted till dawn. In fact, a number of prayer manuals from the late 15th century showed the development of a number of new prayers for just this 1 to 2 hour period.

These waking hours were not unproductive or lethargic in any way. People indulged in reading, writing, music or acts of conception, as per a doctor’s manual from the 16th century France. By the end of the 17th century, the practice, concept and even the memory of biphasic sleeping patterns were becoming quite obsolete from popular culture. It was partly due to the introduction of street lights and domestic lighting, and partly due to the rising popularity of coffee houses in the late 18th century Europe. Nonetheless, we find the mention of segmented sleep or biphasic sleep in Barnaby Rudge by Charles Dickens (1840) and Don Quixote by Miguel Cervantes (1615). According to the highly acclaimed historian, there are more than 500 literary references that point towards the predominance of bimodal sleep system before the industrial revolution in Europe.

How Does Biphasic and Polyphasic Sleep Affect our Memory?

According to data and research from National Institute of Health (NIH), we spend nearly one-third of our lives sleeping. A lot of people will find that hard to grasp and reel from the sheer “waste of time” each day of our lives. Nonetheless, sleep exists in nature, and different patterns of sleep exist due to its necessity in the animal kingdom. Almost all animals have distinct sleep patterns depending on their body’s heat generation capabilities, feeding habits, and mating necessities. While some animals follow regular monophasic or segmented sleep patterns, others feel the need to hibernate or aestivate during certain seasons.

Research has been emphasizing the role of sleep in memory formation, cognition and behavior for quite a few years. The impact of sleep is not only physiological, but also psychological and it affects animals higher up in the food chain like the human beings. Yet, another question remains, why does the sleeping pattern change with age? Does failing memory or old-age related dementia have anything to do with sleep quality?

In reality, sleep has a lot to do with almost everything in our lives. From healing injuries to replenishing our “thinking juice,” sleep covers all these tasks while we sleep. So, thinking that our brain completely shuts down or only screens amazing dreams, while we sleep is a mistake. While we sleep, our brain converts short term memory to long term memory.  It links relate memories, solves unsolved problems and of course helps you learn new things faster the next day.

You experience about five 90-minute cycles each night, with the recurrence of REM sleep phase, where you dream fervently. During your non-REM sleep, your brain waves break down to slow waves and fast waves. Slow wave sleep is critical for declarative memory (recognizing and recollecting facts or incidents). Good quality sleep is very necessary for slow wave sleep and the formation of new memories.

This clearly shows a necessity for long naps during the afternoon to boost cognition and analytical prowess of our noggin. It is NOT very necessary to go into REM sleep (or dream of your celeb crush) in the middle of the day, but you can definitely give your central processing unit a much-needed reboot by going into hibernate mode for 60 to 90 minutes per afternoon. A recent study from a group in UC Berkeley shows that people who slept for 90 minutes exactly at 2 pm in the afternoon performed much better than the ones who did not, during a learning exercise at 6 pm.

It does not mean REM sleep in completely unnecessary. You need REM sleep to rejuvenate your mind and body. It is the recuperative part of our daily sleep cycle, and it occurs about 90 minutes after you first fall asleep. The average human being experiences about five such REM cycles and you need 4 to 5 REM cycles to feel fresh the next day. In case of diphasic sleep patterns, people go through about 4 REM cycles at night and can experience one more during a long siesta. However, for polyphasic sleep cycles, it becomes difficult to accommodate more than 1 or 2 REM cycles at a stretch, and there is no chance of the recurrence of the non-REM slow wave sleep stage.  

Therefore, there is a strong link between your sleep quality and your memory or your sleep quality and your learning ability. Aging comes with a lot of sleeping problems, and the memory problems that come along are not just a grave coincidence. Sleep is very necessary for your health, and it may even make you smarter. Before adopting a polyphasic sleep pattern, you should read up on the pros and cons of it, analyze your health risks and only then embark on the brave journey.

Is your Insomnia a Telltale Sign of a Natural Diphasic Sleep Pattern?

There are a number of people out there who lie awake at night for hours wondering if they should take sleeping pills or if they should see a doctor about it. According to the Dr. Richard Friedman’s years of observation, most of these people do not actually have insomnia. A number of them have a natural bimodal sleep pattern etched into their genes.

Since the intricacies of circadian genes, their heredity and their effects on natural sleep patterns are not yet fully understood, it becomes very difficult for people to understand if their insomniac nature is actually a prevalence of a bifurcated pattern.

If you have been asking the same question for months now, you should find out a few facts before you call yourself an insomniac.

• Is the delay in sleep onset regular?

• Do you feel sleepy throughout the day?

• Do you become sleepy only during the afternoon at a fixed time every day?

If you have been falling asleep 2 hours later than expected bedtime, not feeling sleepy and fatigued throughout the day and yet feeling excruciatingly sleepy at a fixed hour in the afternoon, then we have great news for you, you do not have insomnia at all! You may have your circadian clock set to a diphasic sleep pattern, and you need to pay attention to it.  

What Triggers a Bifurcated Sleep Pattern in People?

According to data from Dr. Richard Friedman, a huge part of the population shows a distinct split between the non-REM sleep patterns. In fact, several studies have noted the body temperature fluctuations between people who stick to a monophasic sleep pattern and people who stick to polyphasic sleep patterns. People with a naturally bifurcated sleep pattern, show two distinct temperature drop phases throughout the day. Researchers and psychiatrists do not yet know if the brain simply follows the temperature cues of the body or there are more intrinsic factors that cause the brain to lower the core temperature.

Back in 1992, Thomas Wehr tried to recreate polyphasic sleep in human subjects by manipulating the photoperiods. It turns out, external cues can truly have a serious control over human circadian clock genes. Human sleep can become biphasic and polyphasic just like other animals (why else do you think people call it “cat nap”?) upon the shift of the photoperiod from 16 hours to 10 hours. During these experiments, Wehr saw that the level of melatonin secretion also increased along with the duration of secretion. The increase in melatonin levels corresponds with the onset of sleep. As the photoperiod became shorter, the melatonin secretion period became longer, and people automatically shifted from a monophasic period to a segmented sleep pattern.

External cues and internal factors contribute to inherent sleep patterns in individuals. Although scientists have successfully isolated the two genes that are responsible for the maintenance of circadian rhythms in human beings, each pathway and how each component of the circadian signaling occurs are still not clear. Several parts of the circadian cycle and the allied signaling systems in human beings are still shrouded in mystery. Therefore, there might be other, unknown factors, which govern the biological clocks in human beings. Diphasic sleep patterns can be a result of a combination of genetic factors, acquired habits or external signals in multiple subjects.

Can You Benefit From Diphasic Sleep?

As you must have already understood, diphasic sleep involves sleeping in two distinct phases throughout the day. This can help you find more time for self improvement and help you complete a lot of outstanding work. Bifurcated sleep has a number of other benefits that individuals, who practice it over time can enjoy.

Creativity

Majority of the subjects, who have engaged in diphasic sleep have reported feeling more inspired and creative at the end of the process. Just like monophasic sleep, diphasic sleep allows 4 to 5 REM cycles, but with a break before the last cycle that occurs during the afternoon nap.

The nighttime REM sleep is especially great for creative boosts. People have restarted their video projects, writing projects and performed better in academics after participating in bifurcated sleep experiments.

Time for Personal Growth

As we have discussed before, there are two types of bifurcated sleep. If you are engaging in the segmented diphasic sleep with two equal sleep periods divided by a waking period, you can utilize the time for painting, practicing a musical instrument, reading new books and learning new facts or simply meditating.

For those engaging in a short nap or long nap diphasic sleep cycles, the time immediately after the nap is ideal for engaging in creative activities and arts that stimulate the right side of the brain. People report feeling calm and one with their surroundings immediately after their afternoon nap. It might be a result of the quick relaxation and the boost your think-machine receives after the brief sleep.

Lucid Dreaming

People have written books about it, scientists have made research careers out of it, and Keanu Reeves has starred in a movie about it! The lucid dream has been a topic of discussion at academic sessions and at parties alike. While people are busy trying to master the art of controlling their dreams, let us tell you a secret – even you, can do it.

For the lucid dreaming novices, it is where you are “awake” during a dream, and you can control it. So, no more falling off cliffs or waking right before you take a bite of the 3 pound chocolate cake! You can control your dream any way you want during lucid dreaming and make them end wherever or however, you please.  

Diphasic sleep patterns enhance lucid dreaming abilities. For people who have already tried it, this is your chance to master it. In case you do not want to control your dreams and you are perfectly happy with how they proceed, no worries! You will experience some pretty interesting dreams anyway. Bifurcated sleep has a strong relationship with the REM sleep cycles, and it boosts the brain’s creativity to an extremely high level. It also increases your brain’s restoring activity and helps your body heal much faster.

However, all these perks come with one annoyance, you might have to give your ongoing projects a rest for the first couple of days to hit the hay in the afternoon. You will have to reorient your day’s plans around your afternoon nap and set a number of new alarms to get in touch with your new body clock. Social deprivation is a real risk if you fail to reorganize your planner successfully. These are a few risks you must weigh before you commit to a bifurcated sleep pattern during adulthood.

How to Switch to a Bifurcated Sleep Pattern?

After knowing all the benefits that come with biphasic sleep, you might want to switch to a new sleep pattern. A lot of friends and family might want to dissuade you and call it impossible, but experts, life hackers, and sleep bloggers have shown that it is totally possible with a little planning and dedication. Here’s how you can do it like a pro.

• Find out the best bedtime for you. This should be around 6 hours from your alarm time. So, you should be in bed by 12 am to 12:30 am. The latest you can go to bed will determine your morning wake-up time.

• Find the earliest morning wake-up time for you and set the alarm. For example, the ideal wake-up time for a lot of adults is around 6:30 am or 7:00 am, but with diphasic sleep, you can push it back to 5:30 am or 6:00 am.

• The best way to control your sleep during the rest of the day is by increasing your exposure to natural light, bright light sources and blue light. It will block the generation of excess melatonin in your body. Ideally, the time for an afternoon nap is between 2 pm and 4 pm. Try keeping your phone in night-mode to minimize all distractions during this time.

• Keep aside an hour or two for your afternoon nap, depending on your preference for a short nap or a long one. Initially, you might find it difficult to fall asleep in the afternoon, so try refraining from caffeine and energy drinks in the late morning.

• In the evening, reduce your exposure to bright lights and blue light and stick to natural light sources including yellow lights. It will help you stick to your 12 am bedtime and early morning wake-up time for years to come.

The change should be a gradual one if your body needs more sleep you should adjust your sleep phase and nap phase accordingly to accommodate more non-REM sleep. To understand the difference, you need to try segmented sleep at least four weeks. While practicing a diphasic sleep pattern, you should pay attention to a few things.

• How are you performing at your workplace? Is your work suffering due to your new schedule?

• Are you feeling groggy throughout the day?

• Are you feeling any weaker during your regular workouts? Are you feeling lethargic?

• Are you catching a cold or suffering from an upset stomach more often than usual?

If the answer to all four questions is a resounding “no,” then you are doing great, and you should definitely go ahead with your biphasic sleep shift.

How to Improve Your Sleep Quality?

A better night’s sleep is a result of a lot of praying, wishing and hard work for some. For others, it is just the norm of life. They can close their eyes and drift off to fairyland in less than 10 minutes each night. In case, you belong to the former group, we know exactly what can help you improve your sleep quality.  

Irrespective of your biphasic or monophasic sleep patterns, these hacks will help you experience a better quality of sleep.

• Avoid caffeinated food and drinks right before each sleep phase. Give your system at least 3 hours to flush out the caffeine from the morning latte.

• Engage in a little workout each morning. Meditation and jogging help with early onset of sleep.

• Before you go off for your nap or your sleep, give yourself about 30 minutes without blue-light emission from electronic devices.

• You can try using white noise machines at night and brown noise machines in the afternoon for better sleep.

• Keep your room quiet. Switch the TV off and draw the curtains before you go to sleep. At night, keep the lights off (you can keep the hallway or bathroom lights on) while you are in bed.

People who are trying bifurcated sleep in the afternoons can find it especially annoying with all the honking, people talking, neighbor’s whipping up a racket and the light outside. The trick is to use an eye mask and preferably invest in a white noise, brown noise machine to help you calm down. A lot of people use pleasant fragrances and essential oils like lavender and ylang ylang to help soothe their worn out nerves. Once you are in the habit, you will find it easy to fall asleep each day without any help!

Is it time to go nap: should you try a new biphasic or polyphasic sleeping pattern?

You must remember that each individual’s body has an intrinsic clock that depends on a number of factors apart from external photoperiods and scotoperiods. In fact, for academicians, students and office goers, it might be quite impossible to experiment with biphasic and polyphasic sleep patterns right now. People who have the luxury of 14 hours of uninterrupted darkness and solitude can easily experiment with their sleep patterns. However, that does not mean that your natural or adjusted sleeping pattern is in any way inadequate for you.

Your current sleeping pattern may be a result of your work hour compulsion or the result of the natural needs of your body. Either way, changing to a new sleep cycle takes time, perseverance and planning. If you do not have the time to plan or the time to make up for things that can go wrong during this change, you should not attempt such a big shift.

People, who are completely unsatisfied with their sleep quality or individuals facing the need to cut down their sleeping hours drastically at night, should definitely try biphasic sleep or polyphasic sleep for a month. Taking up a segmented sleeping schedule helps in saving more time, getting more work done and finding more relaxation during the day due to interjected afternoon naps. Understanding what your body wants is the key to a successful shift from a monophasic sleep routine to a biphasic or polyphasic sleep routine.

A study indicates that the average urban resident spends more than six hours a day looking at digital screens, a practice common among at least 60% of Americans. While mobile gadgets have greatly eased our everyday lives, they’re also quietly impairing our health.

The same time you are saving a lot of work by not stepping out in the cold and ordering your dinner using your smartphone, you are exposing yourself to a lot of blue light coming from the mobile screen. You may have been thinking about catching a nap while your dinner cooks in some remote kitchen and someone brings it to your doorstep, but all the light from the screen of your smartphone is making that less and less likely.

Blue light is not the newest fad. It is indeed causing a stir in the scientific community as well as among the common people. Blue light is not a discovery, but its effects on human health are opening new avenues for the understanding of light energy in eye physiology, human circadian rhythms, and behavior. Getting to know about something as common, yet less understood as blue light is very important since flipping the light switch on, checking the messages on your phone or stepping out during the day can instantly expose you to a deluge of blue light.

You may want to believe that you can limit your exposure by staying indoors, applying screen filters or switching to yellow lights, but how much of it works? How can you ensure that your health and your eyes are not always at risk of blue light exposure? Keep reading to find out about the true nature of blue light and what you can do to keep yourself safe from it.

How are Blue Light and Sleep Connected? How are You Increasing Your Daily Exposure to It?

The truth is blue light is not just the forte of digital screens. It is everywhere since it is a part of the natural visible spectrum of light. It is the part of the low frequency and high energy spectrum that has the power to disrupt our circadian rhythms. You can probably apprehend the dreadful truth by now – blue light is natural and it is everywhere around you!

The sun’s light delivers the most amount of blue light to your immediate surroundings. Even with adverse weather conditions, it is highly unlikely that the sunlight around you does not expose you to blue light. Natural blue light has wavelengths between 380 nm and 500 nm. The blue-violet wavelengths are right next to ultraviolet (not visible to human eyes) in the spectrum.

Then there are the artificial sources of blue light, so even if you have heaved a premature sigh of relief, you need to straighten up and read on. The leading artificial sources of light include the compact fluorescent lights (CFLs) and light emitting diode (LED) light sources.

So, even if you work in an artificially lit environment throughout the day or late into the night, you are not limiting your exposure to blue light in any way. Over the years, working in blue light rich environments can lead to long-term eye damage. Modern research has linked several cases of age-related macular damage (AMD) to long-term exposure of the eyes to blue light.

Additionally, almost all digital devices with LED screens or LCD screens emit blue light. This includes your PC monitors, laptop screens, TV, mobile phones, and tablets. That’s bad news for the night owls who like stretching their daily work into the late night and enjoy a little late night social hobnobbing on their mobile phones. No matter how advanced your mobile, tablet or laptop is, it is a strong source of blue light.

If you were telling yourself that you are using the best of the best devices to protect your health from the ill-effects of technology, you need to do a double check about the facts. CFLs emit about 25% of the blue light, LEDs emit about 35% of it, but the majority of the exposure comes from gadgets with screens we use on a daily basis. In case you are suffering from poor sleep quality or recurrent bouts of delayed sleep onset, you need to rethink your pre-bedtime gadget use routine.

Over the last decade, LEDs have become the illumination of choice for a lot of industries and sectors. From artificial indoor lighting to lighting up the mobile device screens, scientists, tech experts, and developers have used light emitting diodes exhaustively for various purposes. Right now, blue light prevails across the lives of several individuals using the latest gifts of technology regularly.

RGB and SSL illumination systems are the most responsible among the lot to introduce blue light into our daily lives. Several offices and individual homeowners invest in white-light LEDs to minimize their exposure since the combined blue LED with a yellow phosphor to reduce blue light emissions. However, over time, the while LEDs deteriorate due to bleaching of the phosphor. They revert to emitting blue light within a year or so.

How Does the Blue Region of the Visible Light Spectrum Affect Your Health?

You may wonder how a certain portion of the spectrum can cause more harm to your retina than the others. The early concepts started back in the later 1990s when research proved that mice retina without the presence of rod photoreceptors could detect the presence of light. The use of double knockout mice showed that these rod cell lacking mice were capable of sensing the dark and light phases. They could successfully reorient their circadian clocks to respond to the changes in the photoperiod and scotoperiod (dark-period) just like a control mouse without any mutations in their rod photoreceptors.

Further research showed that photo-protein melanopsin is responsible for the action of recognizing light particles from certain regions of the visible spectrum. This melanopsin or Opn4 is also responsible for papillary reflex actions in mammals. Now, this is suggestive of the fact that melanopsin and rod/cone cell photoreception are complementary to each other. Melanopsin plays a significant role in the circadian rhythms in the human population. It is critical for the production and regulation of melatonin, the hormone that controls our sleep-wake cycles. Melatonin suppression occurs at high levels when melanopsin absorbs light with a wavelength average of 460 nm.

Blue light and sleep elicit a very intricate circadian rhythm control mechanism in human subjects. Since this region of the visible spectrum has been the subject of several studies, scientists can confirm that the blue region of the spectrum is more active than monochromatic light in the suppression of melatonin production. In fact, e-readers and mobile phones emit a high flux of blue light that interferes with the circadian rhythms of the users. It becomes especially difficult for individuals living in regions that experience six months of light and six months of complete darkness to orient their circadian rhythms effectively after repeated exposures to the blue light emitting digital devices and artificial lighting.

The eventual lack of good quality sleep, insomnia or delayed onset of sleep can have deleterious effects on the individual’s daily performance. Lack of sleep affects long-term memory, cognitive abilities, alertness and decision-making mechanisms. In fact, increasing exposure to blue light can also lead to reduced healing powers, increase in fatigue and a drastic increase in the chances of getting cancer. Researchers have also found blue light’s relationship with eating disorders, obesity, diabetes and depression in their subjects.

Several types of research show that continued exposure to blue light can affect retinal health and functions in individuals irrespective of age. The most common form of retinal damage is photochemical. This occurs when the individuals expose their eyes to high-intensity light (wavelength of 390 nm to 600 nm). Investigations prove that the presence of blue light in high intensities can worsen the damage of external light receptors in the retina. Blue light damages the cone cells of the eyes as well. This can compromise the fine ability of individuals to perceive the intensity of colors.

While some reactions at the cellular level are responsible for the way your retina suffers damage from blue light exposure, the result is always the same. Blue light can damage vision, and it hastens the onset of age-related macular degeneration (AMD).

What are a Few Good Things About the blue Light-waves of Visible Light?

In short, the disastrous effects of blue light are plenty. It only makes one wonder why blue light is so common in our immediate environment and if there is at all anything good that can come from it. Since every black cloud has a silver lining, we were interested in looking for a few ways in which blue light might be good for you. However, always remember to limit the exposure and not overdo it.

Have you ever heard of season affective disorder (SAD)? It is when a person’s mood depends on external cues. The lack of sunlight, persistent cold and months of snow are highly responsible for depression in the Scandinavian countries. This is a recurring disorder that begins with fall and lasts throughout winter for many. Psychiatrists and therapists are using blue light to treat depression caused by seasons and the lack of natural light. Since blue light can stimulate the synthesis of melatonin to promote sound sleep, increase alertness and improve morning-time wakefulness, it gives the therapists a new and non-intrusive way to control the circadian rhythms of their subjects.

Blue light therapy has fewer side-effects as compared to the standard medication for depression and sleep disorders.The next time you need to wake up early and be at your alert-best, you should consider standing under the brightest LED light or CFL light you can find to drive the sleepiness away!

How are Changes in Lifestyle and Evolution of Technology Increases the Blue Light Effect?

Sources of blue light include the sun, LED and CFL light bulbs, computer screens, tablets, mobile phones and even our good old television sets. You could say that blue light is everywhere. Where there is light, there is a small percentage of blue light.

As per the Vision Council of America, almost 75% of the population wears glasses or contact lenses. A lot of this population has to do with the regular use of electronic screens either for hobby or work. The percentage of people using gadgets for vision correction is increasing by the hour and some investigations point towards the increasing number of blue light sources as its cause.

In the US, 7 out of 10 urban parents allow their two-year-old kids to play with tablets. By the time kids are four years old, they develop an addiction to smartphones and tablets. Over 90% of modern kids know how to use smartphones. Almost 88% of the teenagers in the US own more than one smartphone that they use for over 4 hours a day. The average person spends one-fourth of their day on a smartphone and considering 81% of the US adults do so, the raging number of people suffering from sleep disorders is not a surprise at all.

• Continuous use of mobile phones, gaming consoles and laptops has led to increasing incidents of sleep deprivation in young adults.

• Adults report feeling increasing levels of fatigue following persistent use of LED technology in daily lives.

• Regular use of electronics and resulting sleep disorders increase the risk of obesity in the present American population.

• Children indulging in long hours of gaming on consoles or computer show increasing signs of fatigue and slow learning abilities.

• Increasing exposure to electronic devices increases the onset and progression of AMD and other retinal disorders.

• Blue light exposure directly dictates the maturity of cataracts in adults.

• There is a connection between blue light exposure and incidence of cancer in all age groups. It increases the chances of breast cancer and prostate cancer in women and men respectively.

• It can have a long-term effect on memory functions in both adults and children.

The ill-effects of blue light outdo the pros of it. Unless you are opting for a controlled blue light therapy session under expert care, you should think about minimizing your daily exposure.

How can You Counter the Harmful Effects of the Blue Region of the Visible Light Spectrum?

Blue light affects different people in different ways. While some can experience deleterious effects within a short period, others may not face the harmful effects for years to come. You should minimize your exposure level irrespective of the effects you are experiencing right now.

It is always smarter to find a way to control your exposure levels than make up for it later on. Scientific and technological advancements have helped us protect us from blue light exposure in certain ways.

Carotenoid supplements. Our eyes have their light shield near the retina – retinal pigment epithelium. It provides us protection from intense light of various wavelengths. Research shows that increasing the percentage of carotenoid in our daily food can help our eyes maintain this natural shield and bounce off the harmful blue light waves from the surface of the epithelium before it hits the retina. The absence of this epithelial layer or its degeneration over the years increases the chances of AMD in people.

We can absorb carotenoid from our regular diet, but the inclusion of supplements in our food improves our ability to protect ourselves from the blue wavelengths of the visible spectrum. Any yellow and orange vegetables like carrots, tomatoes, and apricots are natural sources of carotenoids. Lutein and zeaxanthin are useful supplements that can help maintain the pigmentation of the retinal pigment epithelium. This can help protect you from the unwanted harmful effects of blue light.

Blue-light blocking lenses. Filters and lenses that can successfully block blue light have been around for ages now. You may have noticed that the regular sun protective eyewear that you use outdoors, usually does not work well indoors. They block all visible spectrums of light and decrease the total intensity of light reaching your eyes. So, if you were planning to use your regular shades to minimize blue light reaching your eyes while working on your PC or laptop, you should think again.

There are several brands of scientifically developed and ophthalmologically approved blue-light blocking glasses you can find at the pharmacy or online stores. They can cost you over $80, but they can also buy you a great night’s sleep! At the same time, try to find blue light blocking screen filters for your TV, monitor, and laptop to minimize your exposure. A recent publication from the American Academy of Ophthalmology lays stress on the amount of blue light emission from street lights. Blue-light blocking lenses can help you block light as you travel back home from work, and help you get a good night’s sleep.  

Specialty light bulbs. If you stay indoors during most of the evening, you may want to reconsider your home lighting. LED light bulbs are definitely energy friendly and environmentally friendly, but are they friendly towards your health? LED and CFL light bulbs emit high levels of blue light, so you need to check if your brand thinks of human circadian rhythms as well.

The new-age energy efficient light bulbs minimize the blue light exposure at night and increase the emission of blue light during the morning. Knowing blue light’s melatonin suppressing effect, it is easy to understand how that might be beneficial in regulating the circadian rhythm of the homeowner. In fact, while opting for night-time, blue-light minimizing bulbs, why don’t you check out the new day-time bulbs as well? The perfect balance of blue-light exposure can help you get back in sync with your biological clock.  

Blue-light filter applications and software. Some smart devices now come with reading filters. These are add-on filter options that can cut down blue light emission. This does not need you to attach a physical filter to the device, but you can switch on the tool or application to reduce the emission. Some mobile makers including Apple now offer blue-light filters for their device users.

There are several open source applications for Android users as well that can auto adjust the levels of blue light emission from the devices as per the natural or ambient lighting of the user. This can significantly cut down the total blue light from your devices and the total emission you are exposing yourself to, by using electronic gadgets with screens every day.

Try the 20-20-20 rule. According to this lifehack, you need to look away from your monitor or your phone screen every 20 minutes. Look at an object at least 20 feet away for about 20 seconds. At the same time, blink more often to keep your eyes moist. Artificial tears can help minimize digital strain on your eyes. Not exposing yourself to natural light can have adverse effects on your health and circadian rhythm. So be very careful about the changes you introduce in your daily life to avoid blue light exposure.

Maximize exposure to natural light during the day. To experience life to the fullest and live a healthy life, you should maximize your exposure to natural light in the mornings. If possible, shift your work-desk near the window or invest in a bright light that emits at least 1000 lux of light. Modern offices are not nourishing towards the internal body clock. You need to take a few extra measures to ensure that your circadian clocks stay in tune with the external clocks.

Enjoy life outdoors. Enjoying outdoor life is a splendid way to boost your health. Start by going for camping on the weekends or going on hikes with your friends and family. You need to spend as little as two days in the woods or in the wilderness to restore the natural life-force you need to plow through a month’s blue-light infused slogging. Camping and hiking promote a more natural setup that is devoid of bright lights post-dusk. This can expose you to over 13 times more light naturally in the daytimes and a natural scotoperiod, devoid of artificial lighting. This can shift the sleep cycle to 1.4 hours in advance. The study also outlined that these campers felt fresher and more active on the following weekday as compared to the individuals who stayed back.  

Of course, the most useful way of cutting down blue-light levels from your life is by limiting your screen time. However, if you work on the PC or the laptop on a regular basis, you will indeed find it very difficult to do so. At least try to limit your cell phone and laptop usage to 3 hours before bedtime and limit your television time before bed too. A short trip to the mall or the arcade right before bedtime can also increase your alertness due to the bright lights. You need to control the kind of light you are exposing yourself to every evening and immediately before sleep. So, plan your day wisely, get off the laptop, phone, and computer at least a couple of hours before bed, and try to use dim red lights or green lights as your night-light.

Here are a Few Facts About the Blue Light you Need to Know to Stay Healthy

Digital strain is real. Over 60% of Americans report feeling the strain in their eyes at the end of the day. People spend over 2 hours at an average using two electronic devices simultaneously. The symptoms of digital strain include dry eyes, fatigue, blurred vision and pain around the eyes. The contributing devices include televisions, gaming consoles, e-readers, tablets, computers, laptops and mobile phones.

Blue light is taking a toll on your eyesight. Do not pass this over as a fad. It is a scientific fact that international research institutes have backed up over the years with thorough investigations. Blue light is the biggest culprit behind digital strain. Aside from drying up the aqueous layer in the outer region of the eyes, it causes considerable retinal strain and damage.

Children are exposing themselves to blue light. The exposure to blue light is not a reality for adults only. Children are choosing tablets and mobile phones for outdoor games every day. Toddlers are reporting symptoms of digital strain as a result of increased exposure to blue light from smart devices. Switching one device to another rarely helps your cause in case your child has been reporting strained vision or fatigued eyes.

Our natural blue light defense is bad. Even with extra carotene intake, our blue light defense is not as strong as it should be to protect our eyes from the daily dose. All visible blue light easily passes through the lens and reaches the retina. This has been causing increased incidences of cataracts, chronic dryness, impaired vision and even retinal cancer.

Blue light can challenge health. Aside from ocular health challenges, blue light can pose several threats to your heart, liver, and brain. Studies have linked increasing exposure to blue light with depression, heart diseases, obesity and different types of cancer in the patients. Understanding the relationship between blue light and obesity was quite recent. Research shows that increasing exposure to blue light at night causes cortisol levels to rise boosting hunger. If you have been feeling the inclination to binge at midnight, now you know whom to blame!

The impact of blue light on circadian rhythm is so profound that NASA went to the extent of changing all the blue light emitting light sources in their international space station with those that emit longer wavelengths at night. That was not a budget venture, but the gravity of the impact of the blue light waves led the experts to take such an expensive step.  

Do You Need to Feel so Blue?

Taking care of blue light emissions within your immediate environment may not be as difficult as you imagine it to be. Switching out your current LED and CFL light bulbs with the newer white light emitting light bulbs may sound like an expensive affair initially, but the newer light bulbs promise better energy efficiency. In the long run, the new LED technology will not only preserve your eyesight and good health, but it will also help you save more on your monthly energy bills. Powering your day with brighter LEDs can also counter the effects of post-dark melatonin suppression by the prevalence of blue-light-emitting diodes to a certain extent.

Cutting down blue light in your environment will also boost your psychological health. Sleep is responsible for a lot of mental and physical restorative processes. Once you switch from the blue light emitting diodes to white light or more natural light sources, you will gradually feel the recurring depression recede. Light makes us feel better during the day but depriving yourself of darkness 24×7 can have some side effects and depression is just scratching the surface. Powering down a little after dusk and switching to the low-blue light emitting light bulbs across the household can do the trick for you.

A study inside a sleep lab showed that people who engaged in reading or socializing on the digital devices often experienced a drop-in melatonin levels. After five days of using e-readers for 2 hours before bedtime, their melatonin levels dropped by 55% or even more. They experienced lesser REM sleep. REM sleep is necessary for its restorative actions on human physiology and psychology. People engaging in e-reading right before bedtime often experienced disrupted non-REM sleep as well. As a result, they were more prone to feeling groggy, taking longer time processing new information and faltering with remembering facts. Blue light disrupts more than sleep. It has the power to usurp the natural circadian rhythm and upset the restorative balance in the natural human body. 

Prior to making an investment in a new mattress, a common consideration is its durability. This is a question that should be raised with experts as you hunt for the ideal mattress. Depending on what you want, need, and can afford, the cost of a high-quality mattress might vary between $150 and $4000. Regardless of the expenditure, buying a mattress is a significant financial decision, rather than merely an additional expense on your monthly budget.

How long a mattress will last depend on its brand, make and more. Even today, there is no substantial answer to how long should a mattress last. The lifespan of any mattress signifies how long it will conserve its shape, support, and comfort. Sometimes it is only about 3 or 4 years, while for the luckier (and smarter) homes it can be up to one decade. On average mattresses that cost over $150 should last you at least 6 to 7 years but depending on the daily “abuse” they withstand the lifespan will vary. Not using a mattress topper or using a new mattress with an old box spring can reduce its life force significantly.

A recent study by a team of researchers in Oklahoma State University reports that the quality of mattress determines the quality of sleep in people. Necessary and timely replacements of all kinds of mattresses facilitate restorative sleep. Older mattresses with broken innersprings or multiple saggy spots often cause back pain. In fact, constant use of a mattress that does not offer comfort and support to the sleeper can increase the chances of spondylosis and lumbago.

Sleep is possibly the most essential “chore” we perform every day. Without proper 7 to 8 hours of restorative sleep, your body and mind functions can deteriorate over time. Sleeping on a proper mattress not only improves your joint health, but it also improves your brain function for the next day. We need sleep to restore our lost energy and “repair” the immunity challenges.

That is why you need to know about the different natural life of the different mattress types you might be using or purchasing right now.

How Long Should a Mattress Last?

The high-end mattresses have an average lifespan of about 7 to 10 years. Some families claim that their mattresses are heirlooms and they have been “excellent” for the last 15 years or so. Our knowledge about the properties of old innerspring mattresses and latex mattresses makes us question their judgment.

Even the best of the higher-end mattresses do not hold their integrity for more than a decade. Foam and latex mattresses usually fair better than innerspring and double-sided innerspring mattresses. Here’s a detailed comparison of the longevity of the mattresses depending on their composition and type.

Memory Foam

Let us start with the bed that people love most. It might be one of the costliest options for all homeowners, but it is also one of the most long-lived. Memory foam has the power to hold impressions and provide complete support by “remembering” your weight distribution. It offers ultimate comfort for the sleeper.

It is quite ideal for all ages and weights. You need to flip it once in a couple of months to keep it in shape. They retain their shape and comfort for a decade almost. Even then experts deem memory foam mattresses to have a mid-length lifespan.

Latex Mattresses

Latex mattresses can be quite diverse in cost and firmness. They are one of the most long-lasting mattresses. With regular use, latex mattresses can last for about 15 years. So, unless you are a latex mattress owner, saying your mattress has been in your family for 15 years is concerning. Investing in a mid-range latex mattress is a smart decision.

As one layer of the mattress wears out, you can replace it with a fresh coat. You can keep doing this endlessly and experience new comfort and support for over the next decade. Most importantly, you can flip each section of the mattress individually to even out the wear and tear on your latex mattress.

Innerspring Mattresses

No one dedicatedly shops for innerspring mattresses anymore, unless they have more traditional foundations or slat beds. A large number of the new bed designs can make do with memory foam mattresses and latex ones without the requirement of a separate box spring. Innerspring mattresses have coil springs on both sides to evenly distribute the weight of the sleeper and provide optimum support. To prevent a Princess and the Pea reiteration, the innersprings are usually thin metal coil springs.

Although the mattress is comfortable due to the use of light coil springs, they quickly lose strength and cause the mattress to sag in places. Even the costliest of the innerspring mattresses do not last beyond 7 to 8 years in a family home. The average lifespan on an innerspring mattress does depend upon the weight of the users.

Hybrid Mattresses

Bloggers and homeowners will often tell you that hybrid mattresses combine the best of both worlds. It has pocketed coil support core and a comfortable soft layer. Hybrid mattresses are a neat mix of innerspring mattress properties with memory foam or latex mattress traits. They provide excellent support as well as the comfort of a soft mattress. Since both the coil layer and the memory foam or gel layer are thin, the wear shows more prominently on these mattress types.

The longevity of hybrid mattresses depends upon the core material. Polyfoams tend to extend the support and comfort lifespan of this mattress type. Hybrid mattresses do not last more than six years. They might be costlier than the innerspring mattresses and latex mattresses, but they need replacement once the bed begins to sag in places.

Air Mattresses

Determining the lifespan of an air mattress is dicey. Air mattresses are suitable for sleepers, who need customizable support. The lifespan of an air mattress depends mostly on maintenance. It is not ideal for children or households with pets.

The outer material’s toughness determines how long it will last. This type of a mattress usually lasts between 3 to 5 years, after which the air starts leaking. They can come with inbuilt air pumps or external air pumps. After the initial five years, the air pump can finally give up.

Waterbed Mattresses

These mattresses depend on proper maintenance for lasting long. Since they do not have innerspring, you can expect one to provide optimum service for about 8 to 9 years. However, their lack of innerspring or a firm core signifies the lack of concrete spinal and skeletal support.

Although Hollywood and Rock-n-Roll lifestyle made the waterbeds famous among the everyday folks of the US, they are not the ideal kind if you are looking for a solution to your hip pain and joint pain.

Futons

Futon mattresses are very common in the East Asian countries. These tend to have below-average longevity. With proper care, they can last up to 5 years. This mattress type is not well-suited for children or the elderly. Futon mattresses do not make for smart investments, and you should only get one as a backup for your guestroom or your bedroom cot.

What Factors Affect the Longevity of a Mattress?

Have you ever wondered why the same mattress has a different lifespan in different households? That is because how long a bed will last depend on multiple factors. The cost rarely indicates how long the mattress is going to serve you or your little one.

Any expert can only give you his or her best guess when it comes to foretelling the longevity of a mattress. Here are a few factors you need to take into account while estimating the lifespan of any mattress.

Frequency of Use

A mattress that you use less will last longer. That is probably the reason the more pocket-friendly bedding in your guest bedroom outlasts your bedroom mattress or your kids’ mattresses. If you buy a new mattress today and only start using it three years from now, the lifespan will automatically increase by approximately three years.

Activity

Eating in bed or drinking in bed is not very uncommon for people, especially if their televisions are directly in front of their beds. Most mattress companies and experts scoff at the practice of eating and drinking in bed. If you have the habit of putting piles of books, exercising weights or your bulky electronic gadgets on the bed, you need to stop now.

You may counter it by stating that human beings weigh more than the average pile of books or computer, but our weight-pressure distribution is very different on a mattress. Spillage with weaken the mattress and void the warranty. A combination of both will devitalize the innerspring and harm the integrity of the mattress.

Body Weight

People with substantial bodyweight have a more significant impact on the mattress. They exert more pressure than lightweight sleepers, and this can reduce the lifespan of their mattresses. Lighter bodies are more comfortable on the innersprings and the foam layers. They exert significantly lesser pressure on the mattress and contribute to a longer lifespan.

Maintenance

Mattresses need the occasional dust and flip. They absorb a lot of sweat, bodily secretions and some amount of dead skins throughout the night. That makes these mattresses a perfect breeding ground for bacteria, fungi and dust mites. Have you ever noticed how some of the older mattresses smell funky? The smell usually emanates from the dust and microbe build-up inside the bedding.

What are the Signs of an Expired Lifespan?

Mattresses deteriorate over time. Sometimes, the signs are not as blatant, and during the other times, the symptoms are right there under our noses, but we choose to ignore them. A damaged mattress usually has the following signs;

Sagging

Older beds and damaged mattresses do not usually retain an even surface anymore. Some places on the surface can become lumpy and raised, while other areas can become saggy from breaking of the innersprings. Memory foam mattresses usually have a longer average lifespan because they are capable of restoring their original shape within a short period.

No matter how much weight or pressure you put on memory foams, they always restore themselves back to a smooth contour in almost no-time. Innerspring mattresses and hybrid mattresses experience a sagging effect. That is especially true for couple’s beds. Couples tend to stick to their “own side” of the bed, and they sleep in the same positions as well. Repetitive use can wear down the springs and foams at particular places, leaving the surrounding region firm.

Excessive Softening

Innerspring mattresses sag, and latex mattresses weaken over time. Foam and latex usually soften upon prolonged use. As a mattress starts losing its natural firmness, it also loses its pain-relieving property. People with joint problems and hip pain often suffer more when they sleep on older mattresses that have become softer in places over time.

You should remember that a bed does become softer with regular use as a high-quality leather shoe. However, it is excessive softness that you need to check. The increasing softness signifies a loss of integrity and indicates the ideal time to replace a mattress. When mattresses are firm, medium firm and very firm, their chances of softening over time also increases.

Impressions

Over years of use, the posture of the sleeper will make a distinct impact on the mattress. This impression can range from being semi-permanent to permanent. This usually happens in latex mattresses. Memory foam mattresses start preserving body impressions only on the last leg of their lives.

Hybrids, airbeds and foam mattresses often protect body impressions to create uneven sleeping surfaces. The loss of a smooth surface compromises the support system and the comfort level. Once you can understand the increasing unevenness of the mattress surface, you need to start thinking about upcoming mattress replacement.

Mechanical Damage

Mechanical impairment can include visible breakage in the innersprings or the failure of airbed pumps. The kind of mechanical damage usually varies between different mattress types, but these are visible damage that you can see on/in your mattress. Adjustable mattresses, waterbed mattresses, and airbeds are more susceptible to breaking down as compared to memory foam or latex mattresses.

When Do You Need a New Mattress?

People often realize that they need a new mattress when they suffer from back pains, a stiffness of the neck and recurring aches all over the body. These happen due to decreasing support and evenness of the mattress. Lumps and sags come in the way of proper comfort. Staying up till late, tossing and turning to find your sleep posture may be an indication of the lack of support.

Additionally, old mattresses sometimes also exacerbate allergy symptoms. Frequent allergic reactions happen when the latex or the foam absorbs allergens over time and finally becomes saturated enough to emit them. Any movement on the mattress can mobilize the allergens including animal dander, dust mites, and mold. The level of allergies and incidences of asthma increases in frequency with constant use.

Most importantly, if you are sleeping better on your couch or your guestroom, it might be time to reconsider a mattress change for your main bed. Waking up with sniffles and a frozen neck cannot be pleasant for anyone. Spending a couple of hundreds for a good night’s sleep, every night is the least you can do in today’s hyper-fast world.

What are a Few Things You can Try to Improve the Lifespan of a Mattress?

Most mattresses do not last long as you expect them to last because people do not take proper care of them. So, what can you do to make them last longer?

Regular Cleaning

Mattresses demand some love and care too. They are not as taxing when it comes to cleaning, and you can use robust dusters to get the dust and dirt off them every morning and before you go to bed. Throughout the day the air settles on the mattresses, and they end up collecting a lot of dust. Unless you clean them properly before sleep, you can experience bouts of sneezing, allergic rhinitis and even breathing difficulty at night.

Regular cleaning is necessary to prolong the life of your mattress, as well as maintain your health. Not cleaning your mattress frequently enough will make it a haven for bacteria, fungi, and mildew. Vacuuming it with the special mattress-friendly attachment works wonders to address allergy problems. Some mattresses come with cleaning service.

Even if your bed does not cover a periodic cleaning warranty, you can always opt for a professional cleaning to extend its longevity. Be sure not to use liquid detergent or other household cleaning products on your mattress, if you are not sure about the techniques.

Opt for a Mattress Topper

A good mattress topper can set you back by close to a hundred dollars, but you will be investing a lot more on a new mattress, so buying a topper to protect it makes sense. It is like buying a UPS or a battery for your PC. It will protect the mattress and ensure that you get the proper service the brand promised.

Keeps sweat a layer away. Body odor and pit stains are repulsive on an individual as they are repulsive on a mattress. You can end up voiding the mattress warranty, in case you do not pay attention to the stains your sweat is forming on top of the foam or latex layer. A mattress topper helps stop the sweat from reaching the mattress. This prevents weakening of the mattress core, and it ensures that you will get warranty services for your mattress for a long time in the future.

Dead skin cells. Dead skin cells are ubiquitous inside the household. In spite of the luxury skincare range, you are partial to; you shed skin on a regular basis. In fact, with the amount of skin that flakes off our bodies each year, we can effortlessly put an anaconda to shame. Have you seen the tiny little particles glisten in the sunlight each morning? Those are skin cells too. Using a mattress topper keeps dead skin away from the mattress. This prevents organic material build-up, and it also inhibits the growth of microbes that thrive on it. This adds about a couple more years to your mattress’ life.

Keeps it smooth. Mattresses can lose shape over the years but using a mattress topper usually delays it. The mattress topper absorbs a large part of the pressure. This acts as an added layer of protection to the mattress underneath and prevents sudden sagging. A mattress topper can share the stress on your new mattress and breathe a new lease of life into those innersprings.

Flipping is Good

Irrespective of what your parents might have told you, flipping is right, at least as far as mattresses are concerned. Regardless of the type of mattress and its size, you need to flip it from time to time. Unless you have a built-in pillow or a raised top, you should rotate it too. Flipping and turning will help you distribute the weight and pressure on the mattress from time to time. In case you do not flip your mattress enough, you will end up with lumpy or sagging mattresses.

Contrary to popular belief, the first year demands the most frequent flipping. Flip your mattress at least once a month. From the next year onwards, you can reduce the frequency to once every 2 or 3 months. Air mattresses and water mattresses do not need any flipping since they do not have any core material. Flipping ensures even wear and tear over the next few years.

Invest in a Mattress Protector

Yes, mattress toppers and mattress protectors are very different from one another. It adds a waterproof and dirt-proof layer to your mattress. Using one provides ultimate protection to your mattress from spillage accidents.

A good quality mattress protector can extend the lifespan of the average mattress by at least 2 to 3 years. In fact, most mattress shoppers buy protectors along with their mattresses so as not to void the warranties accidentally.

Keep your Pets Off

Here is one point of advice a lot of people with fur babies will not like. You can love your pooch to the moon and back, but you must get them their bed. Make it a habit for them to stay off your bed even when you are not around. We know a lot of pet owners, who have found out that their naughty pets jump up on their beds the moment they exit their homes.

First, your pet will drag up dirt, mud, and food on the bed. Second, they will accidentally spill juice, lotions, makeup and everything else nearby. Third, accidents happen! No matter how well you have trained your dog or your cat, they can end up peeing on the bed without you noticing. To prevent all these from happening, training your pooch to stay off the bed is very necessary. You can help them by moving their bed to your bedroom but always follow a strict ‘no pet on the bed’ policy.

What do Warranties Say About the Lifespan of a Mattress?

Many people like to think that if a mattress comes with an extended warranty of 20 years, the mattress is likely to last 20 years as well. Two decades for a mattress is a ridiculous amount of time, and even if your mattress is showing little to no physical damage, you need to change it after a decade. In most cases, mattresses come with a ten years warranty.

The following defects can allow the owners to replace their mattresses free of cost.

• Mattress manufacturers can replace your mattress if it sags or shows distinct indentations. The level of sagging that warrants a replacement often depends on the manufacturer. Some offer an alternative for mattresses that sag half an inch, while others do not replace unless the sag is at least 1.5 inches. You can easily measure the dip of a mattress at home with the help of a piece of thread and a scale.

• Manufacturing defects that cause the foam or the latex in the mattress to crack warrants a replacement from the manufacturer.

• Broken wires, coils and internal materials that poke through the sides or the top can get you a replacement.

• Any other defects of the mattress cover that comes straight from the packing like broken zippers or loose threads warrant exchange or replacement from the manufacturing brand.

You must remember that the warranties from mattress manufacturers do not cover the following points.

• The visible damage that is a result of the owner’s negligence or misuse does not warrant a replacement. That can include not using a box spring, not using a mattress protector and not cleaning the mattress properly.

• Manufacturing defects on mattresses that bear stains of any kind or on mattresses without a legal tag.

• Any softening or sagging of the foam or latex layer that does not affect the mattress’ pressure distribution abilities does not satisfy replacement requirements.

• Any indentations or sags that do not match the pre-defined measurements (conditions) of replacement from the manufacturer.

Several people often state across the web that their mattress manufacturers offer complete replacement warranties, but they need the buyers to take the mattress to their store. As you must have already realized, transporting a mattress is not an easy job. That is why most stores and brands have their delivery system. Without an in-home service, it is impossible to access the replacement offers. It is not possible for most to drive a mattress to the store or the manufacturer in a family car. It is a neat trick that many brands use even today. You need to be very careful, and you should always read the fine print before committing.

In multiple consumer reviews, we have noticed that people often do not realize the concept of non-prorated warranties and paid warranties. For example – if your warranty promises 20 years of service for your mattress, the first ten years are most likely to cover you completely for all expenses. For the next ten years, you will have to pay for the repair services or the replacement as per different company rules. When a company asks for repair service charge or damages ten years after purchase, they are not dishonest. These terms are always there in the warranty brochure, but the buyers often ignore them.

All potential mattress shoppers should know that right manufacturer warranties on mattresses can save you a lot of money, but not reading the fine print can cost you a lot more. Only shop with brands you trust. Consult shops about warranties and potential costs. Checking out consumer reviews on reliable websites will also help you predict the lifespan of your mattress quite accurately.

What Does your Mattress Lifespan Say?

Each type of mattress comes with a definite lifespan. Experts ask users to replace their mattresses from time to time. Is it time for you and your partner to spend on a new mattress? Here are a few questions you must ask yourself to find the truth.

1.    Are you or your partner experiencing uneven pressure or pain from sleeping on the mattress? 
2.    Is either of you getting disturbed sleep from numbness of limbs or stiffness of the back at night? 
3.    Are you getting frequent runny noses, watery eyes and attacks of sneezes after going to bed?

If you have answered “yes” to all the three questions above, it is time for you to go out there and look through new mattresses for your bed. Following a few easy steps can contribute to the durability of your expensive mattress. Invest a few minutes each day to enjoy the perks of a great mattress for at least a decade to come.

While many people stick to their sleep schedules and wake up feeling refreshed and ready to take on the new day, there’s also a large group that turns to sleeping pills, hoping to get at least six hours of slumber before their alarm marks the beginning of another day. After years of comprehensive research and evidence collection, scientists, healthcare experts, and doctors have all agreed: sleep is a precious commodity that should not be taken lightly. Despite being a basic right, the privilege of enjoying restorative sleep isn’t something everyone can easily have.

About 70 million Americans suffer from some sleep disorders and about 4% of the adults US citizens depend on prescription medication for getting proper sleep. This data comes from a 2014 Center for Disease Control and Prevention USA. The numbers may seem staggering, but they are correct. Not getting enough sleep every night, lying awake staring at the ceiling while your brain feels shut down or waking up too tired to leave the bed each morning are severe signs of fatigue and the lack of quality sleep.

You should never ignore these signs. However, there are at least another 50 million people in the US, who do not want to consult a physician or a sleep expert for their sleep-related issues. It is because they do not think of it as a long-term chronic disorder and also because they believe that all sleep-related problems warrant prescription medication. While modern science and tech have been providing us with easy one-pill-a-night solutions, they are not without side effects. As a result, it keeps a lot of people from seeking a possible answer to their sleep problems.  

Why are Essential Oils for Sleep the Best Alternative for Sleeping Pills?

If you are thinking about trying medication, here are a few things you should know.

• Sleeping pills cannot be a long-term solution since people can build up a tolerance to the compounds and the dosage.

• Sleeping medication can cause hangover-like symptoms in adults the next day. It increases the risks for individuals driving themselves to work early in the morning and also for those who are operating heavy machinery on a regular basis.

• Some can develop a dependency or an addiction to sleeping pills. Discontinuing the medication can lead to depressive symptoms.

• There are several categories of prescription medications that can cause erratic behavior changes in the patient. Compounds like triazolam can increase chances of sleepwalking and exacerbate amnesia.

• Taking sleeping pills for a long time can make it very difficult for an individual to “wean off.” It is like cold turkey, and you can experience worse spells of long sleepless nights due to the sudden cessation.

• Some sleeping medication interferes with the activity of blood pressure medication. Taking some somnolent compounds with antidepressants and antipsychotics can have unpleasant side effects. You should always disclose the complete details of all medicines you are on to your sleep specialist.

 

• Mixing sleeping medication and alcohol increase the levels of intoxication. Health risks are much higher for individuals who drink regularly or use recreational drugs.

Why do People go for Sleeping Medications?

Now, you must be wondering why people take sleeping medication at all if the health risks involved with the practice are so high. It is mostly because long-term insomnia, delayed sleep onset, and poor-quality sleep usually have worse effects on the brain and the body, than sleeping medication does.

We need sleep for normal functioning, maintenance of health and our wellbeing. Here are the few reasons why you should probably pay a little more attention to your sleep than you already do.

• Sound sleep helps in transforming short-term memory to long-term memory.

• It helps your brain to act like a learning machine that overflows with new information regularly.

• During sleep, the brain directs several repair and rejuvenation tasks inside the body.

• Good sleep boosts the immune system and charges our immunity generating organs.

• Sleep is vital for fighting fatigue, depression and hormonal disorders.

• You need sound sleep every night to fight obesity, blood pressure problems, and mood swings.

Several painters, mathematicians, and scientists often state that they got their best ideas while they were sleeping. It is not at all surprising since connecting the dots using the information we already have is more natural in the subconscious, while we are sleeping.

How Much Healthy Sleep do You Need?

The average child between the age of 6 and 12 needs about 10 hours of sleep, teenagers need about 8 hours of sleep and adults can function with 7-9 hours of sleep. The elderly usually need more sleep since their bodies need a longer time to heal. The case is similarly applicable for the sick. The sick may require up to 10 hours of sleep per day.

The longer a person sleeps, the faster his or her body heals. It is just one reason why many people go into a pseudo-hibernation mode when they contract the flu or have stomach flu. Sleeping helps the body to conserve energy by restricting movement and saving more for the repairs. A sleep-deprived brain is a tired brain. Sleeping is not a luxury for the kids and the elderly only. Even a healthy adult needs their regular dose of sleep for the best performance every day.

What are the Best Natural Sleep-Inducing Agents?

These provide reason enough for any responsible adult to look for healthier alternatives. Thanks to the advancements of modern sciences, people have found evidence on how essential oils can stimulate nerve signals, relax muscles and calm the senses. Some of the more potent, natural aromatic oils can act just as well as any sleeping medication or chemically generated compound to induce sound sleep in adults.

• Unlike most of the synthesized somnolent, these essential oil blends are perfect for people of all ages.

• When you use them in the right doses, you do not experience any side effects or adverse hang-over like symptoms the last day.

• They usually do not interact with other medicines.

• They come with several other benefiting effects for all individuals.

• Essential oils are not harmful for long-term usage.

• You can quickly switch between aroma oils to check which one works the best for you, without any adverse effects on health.

• You can mix and match various aromatic oils for bathing, aroma dispensers, candles, and tea, depending on your choice and necessities.

 

• Essential oils are a highly concentrated form of aromatic extracts from flowers, fruits, leaves, and trees and this makes them highly useful for their particular purposes.

The 9 Natural Essential Oils That can Make you Sleep Like a Baby

Just like medication, not all essential oils for sleep work efficiently for everyone. These are naturally occurring aromatic compounds. Therefore, their action depends on the presence of several receptors in your body, levels of natural hydrocarbons, and other essential minerals needed for the activity of these aromatic compounds. So, here’s a list of the nine most active essential oils that can change the way you sleep at night from today!

Ylang-Ylang

Ylang-ylang means flower of the flowers. This essential oil gets its name due to the strong and sweet smell of the concentrate. The flowers that produce this oil are prevalent in the Orient for their hypertension controlling and/or treating properties.

Researchers have been exploring the beneficial effects of Ylang-ylang, and right now, hundreds of cosmetic brands use this essential oil in their products. Healthcare brands are manufacturing directly consumable forms of this essential oil for their patrons.

• Ylang-ylang is a potent anti-depressant that does not warrant any aberrant side effects the chemical compounds and synthetic dopamine blockers have.

• This essential oil also has antiseptic and antiseborrheic properties.

• Most importantly, Ylang-ylang helps people sleep. It has somnolent properties and nervine properties, without significant side effects.

The presence of terpenes, sesquiterpenes, quinines, and anti-oxidants make it extremely desirable to people looking for a relaxant, somnolent, and an antidepressant from the natural sources. There are several ways you can use Ylang-ylang for getting a good night’s sleep.

1. Steep it with your tea.
   
2. Mix it with your bath water.
   
3. Blend with the carrier oil and use it in your aroma dispenser.
   
4. You can also mix it with almond oil or coconut oil for a gentle, relaxing head massage.
   
5. Mix it with distilled water to make it a ready-to-spritz solution.

Too much Ylang-ylang can cause nausea and headache. You can mix it with bergamot oil, lavender and sandalwood oil to unleash its calming powers.

Valerian

Valerian essential oil can reduce stress and fatigue with continuous use. While the powers of valerian root were common knowledge among the alternative medicine experts in the Eastern countries, the Western countries are currently exploring valerian’s medicinal properties.

• Valerian essential oil can treat a variety of sleep disorders including late onset of sleep and insomnia.

• It can also help you with heart problems by reducing palpitations and regulating blood pressure.

• It can also reduce cramps during menstruation.

• Valerian root extract can prevent recurrence of depression, anxiety disorders and helps in relaxation.

Since ancient times, people involved in alternative medicine have been using valerian essential oil to improve sleep quality, enhance cognitive abilities, and heal fatigued muscles. Once people referred to it as the “heal all” oil, now it finds extensive use in aromatherapy. You can use it in a carrier oil mix for massages, or you can directly use it in your tea. In fact, getting your hands on some valerian root would be quite remarkable since you can brew herbal tea directly from either the dried root or fresh roots.

Chamomile

Roman Chamomile or chamomile is famous for its sedative effects and healing properties. Several talk shows, health shows, and movies have shown how chamomile can help people fall asleep faster without struggles each day. Only a few do not know about its sedative properties.

You can make tea from the flowers or use the essential oil from chamomile to achieve desired results. For centuries, kings and commoners alike have used it to fight their battle against delayed sleep disorders, insomnia and poor quality of sleep.  

• Chamomile can relieve stress and fatigue.

• It can relax your tightly wound muscles at the end of the day and help you fall asleep.

• It is a powerful tool to fight off depression and anxiety disorders.

• Chamomile improves sleep duration and quality, thereby improving immunity.

It is powerful enough to induce sleep in adults, yet gentle enough for children. Aside from being a sleep aid, chamomile can also relieve arthritis pain, improve heart ailments, and boost digestive powers in adults and children alike.

Neroli

Neroli or bitter orange blossom essential oil has a sweet citrus like smell. It is fruity and floral at the same time. You could easily say that it has a terpene-like top note. The light floral fragrance can calm your senses with its dual note effects. Depending on the career oil you are using, neroli can act as a top note or a base note.

• It successfully reduces stress and improves mood.

• It reduces cortisol levels and helps in the production of calming neurotransmitters.

• Neroli essential oil exhibits rejuvenating activities.

• It lowers anxiety levels and stress levels to help people fall asleep.

You can blend it with clary sage, frankincense, chamomile, orange, myrrh, palmarosa, rose, Ylang-ylang, lemon, mandarin or juniper for the best calming effects. The best way to enjoy the benefits of neroli is by using it for aromatherapy and bathing. The right amount can not only help you get sound sleep, but it can also help you get glowing skin with long-lasting relief from acne.

You can commonly find notes of neroli in perfumes, makeup, and creams. You can infuse it with your herbal tea or merely use it in your summer skin spray mix. It soothes your skin, prevents breakouts, controls sebum and takes care of sun damage when you use it in the right blend. You can also mix it with carrier oils and use it as massaging oil on your entire body. Use it with your cold compress to treat neuralgia. You can dip a cotton ball in some essential oil and leave it by your bedside for sniffing all throughout the night.

Cedarwood

Cedarwood oil can help restore your sleep-wakefulness balance with a few drops per day. It has a signature woody aroma that is both aromatic and comforting. It has the power to cleanse and calm. In addition to its calming properties, cedarwood oil is also famous for its anti-hair fall properties, weight loss effects, skin soothing properties, and treatment of selective allergies.

Cedarwood has found numerous uses around the globe in households and houses of healing. Here are a few ways you can use it to experience better sleep.

• You can use cedarwood oil topically. Take only two drops on your finger and massage well on your neck, head, and back. For better spreading, you should use it with complementing carrier oil.

• You can choose to diffuse it in the air quite effortlessly by mixing the oil with water in a spray bottle.

• You can also use the cedarwood oil in a mixture with other carrier oils in aroma diffusers. Both electric diffusers and candle heated ones are alright for this oil.

You can also inhale the aroma of this oil directly. Soak a cotton ball in a few drops of oil and put it inside your pillowcase or open the bottle and inhale the fumes for over 30 seconds for feeling the calmness. The best carrier oils for cedarwood include coconut oil, jojoba oil, grapeseed oil, and olive oil. It is ideal to choose one and mix the cedarwood oil with it before use.

Several other essential oils blend well with cedarwood oil to enhance its calming abilities. You can try Ylang-Ylang, lavender, sandalwood, vetiver, neroli, jasmine and bergamot for the best results. Each of these has a distinct aroma, but all of them have soothing effects on the nerves.

Sandalwood

Sandalwood oil contributes to anti-spasmodic, anti-inflammatory, antiseptic, and astringent effects in human beings. It is also responsible for carminative actions. Above all, it balances all the organ systems and biomechanics. It brings forth the necessary homeostasis the body requires for proper functioning. Sandalwood has a powerful sedative effect which further helps to boost adequate health, memory, and immunity.

There are three main types of sandalwood and essential oils. The Indian sandalwood is the most effective among the three, Hawaiian sandalwood follows close. The Australian sandalwood finds more use in the commercial cosmetics industry and has fewer known positive effects on health.

• Sandalwood has a high content of santalenes, santalol, and santyl acetate. They have a soothing effect on the nervous system.

• You can buy them as incense sticks, perfumes, home sprays or create handmade scented candles and sprays from the essential oil.

• Mix it with the carrier oil and use it as massaging oil for your body and scalp.

• Mixing sandalwood essential oil with edibles can help boost your digestive system, reduce acid refluxes, and boost calmness of the organ systems.

• Directly inhaling the scent from concentrated essential oil bottles is often overwhelming, but the strong smell can induce sleep instantly.

• Mixing it with almond oil for body massage purposes helps in the reduction of systolic blood pressure and regulates eye-blink rate. It reduces physical stress and promotes a healthy resting state of the body.

Various researchers show that sandalwood oil can boost alertness. In part, because it can help your body find the rest it needs each night and in part because the distinct sweet aroma of the essential oil awakens the nerve synapses.

When buying sandalwood essential oil always try to go for the Indian sandalwood variety. Experts source this oil from the heartwood of the Indian sandalwood tree. Although the tree is now scarce and the oil is expensive, due to the concentrated bioactive aromatic compounds, you will require only 2-3 drops each time to experience a superlative quality of sleep.

Marjoram

Marjoram essential oil has multiple uses besides the regular culinary use. It has been popular as an analgesic, digestive, diuretic, sedative and hypotensive. Just like other essential oils, several active compounds make marjoram one of the most popular essential oils in the history of aromatic oils.

It has a protective and enhancing effect on the nervous system. Marjoram can improve cognitive functions and enhances sleep quality. Marjoram has multi-faceted uses. Here are a few ways you can experience the relaxing and healing effects of it at home.

• You can use it as a linen spray to refresh your sheets and induce better sleep each night. Mix seven drops of marjoram oil with seven drops of lavender essential oil and 150 ml of water.

• Mix marjoram oil with almond oil or coconut oil to use it as a soothing massage oil.

• Respiratory disorders can find relief with the continuous use of marjoram essential oil in the mixture. Use it in a diffuser for experiencing relief from respiratory stress during sleep.

• You can also use it as calming oil. You can dilute it with other lighter oils including jojoba, almond or olive oil and apply it on your neck and back to soothe tension.

• Put it in the diffuser to infuse your home with the sweet and calming smell of the marjoram essential oil. The sweet note will help you sleep.

In the Mediterranean region, people have been using marjoram essential oil for centuries. The oil usually comes from the distillation of dried leaves or fresh leaves of the knotted marjoram plants. It has scientifically proven medicinal uses. It contains several therapeutic compounds like alpha-terpinene, cymene, terpinolene, linalyl acetate and terpinols. The combined action of these compounds along with others promotes muscle relaxation, reduces pain and controls anxiety. Marjoram is excellent for inducing relaxation of the nervous system, and it improves sleep.

Vetiver

Vetiver is a widespread grass usually found in the tropics. It is very common in India. The Indian tribal communities have been using vetiver for centuries to weave mats, room separators, and curtains. Even without mechanical extractions the wet or dried grass releases a sweet, soothing aroma that instantly cools the body, releases the heat trapped inside the systems, and helps the muscles relax and promote sleep. It is a complex mix of some essential oils that has found a stronghold in the treatment of insomnia, ADHD, and depression too.  

You can create your mix of vetiver essential oil by soaking the roots in boiling water for 2 to 3 hours. Since vetiver mostly contains aromatic compounds, you must remember to close the lid of the container as the water boils or you will end up losing all the aromatic compounds.

• Use 2-3 drops of the oil with 100 ml of plain water and use as a linen spray.

 

• Mix about 8 to 10 drops of oil in your bath water to treat your muscle pains and insomnia.

 

• Use 3-5 drops of the oil regularly to prevent fatigue. Place one drop on each wrist, neck, and chest to induce relaxation.

 

• Mix vetiver oil and jojoba oil, five drops each. Use it as a calming massage oil to relax your dry skin and boost freshness.

The qualities of the oil come from the calming properties of the biochemical components from the roots of the grass. It has a very fresh, herbaceous smell that is not unlike the calming smell of freshly cut grass right after a refreshing bout of rain. It is indeed one of the most complex essential oils that can boost the immune system, repels bugs, stimulates muscle relaxation, and promotes sound sleep. It is one of the safest essential oils with very few possible side effects. It is safe for the new mother, infant, elderly and for people undergoing chemotherapy. Try it at home for busting stress after a long day.

Frankincense

Frankincense essential oil is an excellent product of the Boswellia sacra tree. The oil has a unique aroma. It comes from the sap or the resin of the tree. The resin is quite thick since it has a high consistency of carbohydrates and aromatic compounds. Distillation of this resin produces the highly concentrated essential oil for aromatherapy and healing treatments.  

Frankincense has found several mentions in popular literature, alternative medicine, and modern medicine. In the last decade, the popularity of this essential oil has grown steadily due to its soothing and sedative properties. It has alpha-pinene, limonene, beta-pinene and alpha-thujene. These are a few compounds you can also find in several other essential oils including lemongrass and lemon. Monoterpenes are the other ubiquitous aromatic compounds in Frankincense essential oil that contribute to its characteristic smell.

• You can experience the complete benefits of Frankincense by mixing it with grapefruit essential oil, Douglas fir, and water in 1:1:2:5 ratios. Put this in a spray bottle and use it as a room freshener before going to bed.
• Add the essential oil to your electric aroma diffuser before yoga and after a bath. It will give a beautiful and calm start to your mornings.
• Add 1 to 2 drops of the essential oil to your night herbal tea. Consumption of frankincense can help in the promotion of good sleep at night.
• Combining Frankincense with your moisturizer or cream before bed will elicit a soft, spicy and warm smell that will easily lull you to sleep without any side effects.

While Frankincense is quite powerful in inducing good sleep, you can blend it with lemon, wild orange, sandalwood, Ylang-Ylang, rose, and geranium to enhance its healing powers. Adding other aromatic essential oils can add an extra dose of sweetness, freshness or spice to the eponymous warmth of frankincense essential oil.

What do Experts NOT tell you About Essential Oils?

Before you can go out and buy a bottle of your favorite essential oil, you need to know a few secrets that no one is possibly telling you.

• Just like all organic compounds, you must test your essential oil choices for allergies. Your seasonal allergies or recurring allergies are a result of repetitive exposure to protein fragments or biologically active compounds. Essential oils can potentially elicit allergies especially if you are selectively allergic to certain flowers or fruits. For example, some people show severe allergies to Jasmine or rose. They are likely to experience some discomfort in the presence of jasmine or aromatic rose oils.
• Many of us are likely to believe that essential oils should not have any side effects since they are all “natural.” However, have you ever thought about the causes of your respiratory disorders, hives, or rashes? Most of the allergies are a result of exposure to “natural” components. So, believing that essential oils will not have any side effects or equal side effects on everyone is fallacious.
• Certain essential oils can be harmful to children, pregnant women, and lactating women. For example, peppermint is not a great option if you have children, pets or new mothers in the house. It is imperative to dilute the essential oils correctly to experience their healing effects. Not using them in the right blend can lead to unusual side effects or no positive results at all!
• The safest way to use essential oils is by diluting them and using them topically or merely using them in a diffuser. When you come across a new essential oil in the market which no one knows much about, try it in your diffuser or room spray first. If you see that it works in relaxing you and calming you down before bed, maybe you can mix one drop with your moisturizer or cream for topical use. When it comes to internal use or consumption, do so with extreme caution.
• Since these essential oils are nothing but products of the repeated distillation of leaves, flowers, buds, or barks, these are extremely concentrated and powerful. Unlike several other “natural” alternative therapies, these are super strong. So, if your prescribed dosage is not working, you need to consult an expert immediately instead of experimenting with higher dosAside from being a sleep aid, chamomile can also relieve arthritis pain, improve heart ailments, and boost digestive powers in adults and children alike.es.

Essential oils can help you fight off insomnia successfully, but only with correct use. They are very powerful and do not take a lot of time to elicit their actions. They should not make you feel light-headed, dizzy or nauseous. In case you are feeling out of sorts, you should stop using the particular essential oil and consult your doctor.

Annually, close to 20 million mattresses get thrown away by residents of America. This trend stems from the growing demand for fresh bedding in the continuously expanding number of homes across the country. The aggressive marketing tactics employed by mattress manufacturers encouraging the purchase of new mattresses have culminated in the use of over 132,000 square miles of land.

Over the last few years, the traditional methods of mattress disposal have become stringent. People have seen the introduction of several regulations. Authorities and environmentalists are putting more stress on recycling and reusing old mattress more than ever. There has been a sharp rise in the number of non-profit organizations in every state of the US that can transform mattresses into other products.

Recycling centers have been trying to make a difference by reclaiming the land that discarded beds take away each year. There are only about 40 mattress recycling centers in the Northern States. It outlines the enormous gap between the discarding and reclamation process.

Why is Mattress Disposal so Hectic for the Regular American Homeowners?

Mattress dumping has been a persistent issue for the EPA and even for the mattress buyers. The rise in bedding purchase has not made responsible disposal any more comfortable than before. More and more numbers of landfills and junkyards do not want them anymore since they are bulky. Traditional mattresses are not very amiable to crushing, and they frequently jam machinery. Old mattresses are a nuisance at home and the landfill.

The mattress-scrapping confusion is giving rise to a growing number of unscrupulous third parties, who will throw a new cover on your old mattress and sell it to an unsuspecting customer for retail prices. Till 2017, it has taken away $1 billion in sales from retailers. Although recycling offers a solution that is friendly for everyone, finding the correct party and the right prices is not always possible for a customer.

The problem of old and discarded mattresses is becoming an epidemic in the US. It is because beds have an average lifespan of 8 to 10 years. At the end of its life, what you do with your mattress is up to your discretion. In case your beddings are not entirely hanging by their last thread, you can always donate it. There are some national charities and non-governmental organizations that accept used household items in usable condition. It usually includes mattresses, pillows and mattress toppers. National charities use them as whole or recycle them to new products.

Even with so many charitable organizations all around, people find it easier to dump their mattresses in the junkyard. Donating a bed is not as straightforward as giving away a pack of clothes or old books. The donation process depends on the condition of the mattress, the dimensions of it and the composition. The rule of the thumb is, if you find it unusable, you should not give it to others for regular use. Since there are no costs of donation, most organizations often prefer it when donors drive down to their geographic locations to give the mattresses. However, most of the NGOs and recycling companies have some home pickup provision for each of their localities.

Here are a few places you can try for donating your old bedding.

• The Salvation Army. The Salvation Army has been around since the 1860s. This international organization now maintains several thrift stores and charity shops across the 50 states. People working here are always ready to accept an act of generosity. Mattresses are costly, and sometimes, people are inclined to throw out perfectly good beds because they are moving to a new city or a smaller apartment. At Some locations, the Salvation Army offers free furniture pickups, but you can also drop the mattress off at the spot in person. The donations must be free from damage and in excellent condition. Most of the contributions to the Salvation Army are also tax deductible.

• Furniture Bank Association of America. The furniture bank association of America is active in over 80 locations across North America. Most of these fronts limit their pickup services to a 15 to 20-mile radius. The FBA works towards providing each American household furnishing at almost no cost. Ring them up to find out if they have pickup services at your location. Some of them have semi-large trucks that can support 450 miles of the journey for substantial donations from families.

• Goodwill. This is one of the best known American charity organizations that operate thrift stores, provides job training, and charity shops across the US. They have over 3500 thrift stores in the country. Goodwill does not accept used mattresses, but you can donate other parts of your bedding including your linens, bed toppers, and bed frames. They are always working towards generating more revenue from the donated goods since 85% of it goes into their community outreach programs.

• Habitat for humanity international. Habitat for humanity international is a non-profit that aims at providing affordable living conditions to people across the globe. They have several “ReStore” home improvement centers in several locations that sell everything from used dining tables to bedding. They also accept used mattresses as long as they are in usable condition. Several of these locations have pickup services for individual donors. You may drop your stuff by at any ReStore after giving them a call since some of the sites may not accept used mattresses.

In addition to these popular donation options, several local organizations accept mattresses from households. They might have their regulations and requirements for approving used bedding, but donating it to another family is much better than throwing it in with the trash. You can check with women’s shelters, family shelters, and local thrift stores as well.

Mattress Stewardship Law

Connecticut was the first state to implement this law in 2013 and California became the third in the US. The new law helped to standardize the use of hygienic fiber components. Their only aim is to reduce the frequency of mattress disposals in the state. The law prevents the illegal dumping of mattresses in landfills and empty plots. It promotes the practice of reusing and recycling pallets.

According to this law, bedding defines a material or a combination of materials, natural or silk, that provides support and comfort during sleep. That also includes renovated foundations and mattresses people buy from retailers or manufacturers in the USA. This law also designates several solid waste disposal facilities that provide the necessary means for the correct disposal of any bedding material.

A mattress recycling organization can design, fund, and manage its stewardship program. That is possible as long as the organization includes a planning committee consisting of qualified industry members. Each recycling committee or organization should ideally set up a mattress recycling, goal, and report to their state recycling unit annually. The Stewardship Plan outlines the goals, responsibilities, and etiquette for the mattress recycling facility within the state.

Take Your Bedding to a Recycling Center

Did you know? Almost 90% of your old mattress can become something new and astonishing if it lands in the hands of the right people. You should always start by looking for a place that recycles old household items. Several sites that do accept used household items do not necessarily receive used mattresses. Running a Google search for an organization that allows used beds will yield a list of such places within your reach. There are dedicated search engines cum databases that assist users in the process of finding the right centers that accept bedding, curtains, linen, and furniture in their vicinity.

In today’s world, it is common to receive some form of compensation or appreciation for offering our belongings. However, for most of these organizations, to get recycling services, you must pay them. It is usually a nominal $10 or $20 for a mattress if you drop it off. The home pickup and recycling service can cost you a pretty $40 or $50. They do not accept mattresses that have bed bugs, stains or tears in them. In several places, the state laws apply to the donor and the accepting organization.

In individual states, people can buy new mattresses feeling guilt-free because the state emphasizes mattress stewardship law during purchase. The extra costs help pay for the transport of discarded mattresses to the collection sites, provide an incentive for recycling events and even purchase containers for transport to the collection zones. The foam, steel springs, box springs, and wooden parts are all recyclable parts of the mattress. Without the help of a recycling organization, it is impossible for regular people and DIYers to indulge in mattress recycle activities by themselves.

How Should you Prepare for a Successful bedding Dumping?

There are some situations where a mattress has no life left and is crying for disposal. In case you have prominent stains on the mattress, tears, broken springs and far too many lumps, you may want to forego donation.

Several national or statewide junk removal companies provide door-to-door services. Due to the recent modification of new landfill laws, most of these companies will verify if your mattress qualifies to go to the junkyard. You can fast forward this process by following these steps below.

1. Check the warranty of the company before throwing your mattress away. Some retailers and sellers offer buy-back services and even disposal services.
   
2. You should also find out the approximate weight of the mattress before you commission the junk removal services. Several companies charge by weight, while others can put a base removal fee.
   
3. Always run a thorough analysis of all facilities in the locality before you choose your junk removal service. Some of them might have home-pickup charges that they do not mention on their websites, so give them a call and find out their cost calculation before hiring them.

Breaking down and reusing a mattress is no easy job. It needs dedication and a lot of love for the environment to commit. A mattress has several non-biodegradable and biodegradable components. That gives each owner limitless possibilities to create new stuff out of their rundown mattresses.

What is the Correct Process of Mattress Disposal?

Sometimes, when you have no other way than to junk your old bed and go for a new one, you need to make a few tough calls. First, you need to overcome that urge to hand it over to the garbage truck in the morning.

You cannot just throw a whole mattress out in the street, and your state law probably forbids you from doing that. Second, follow up on your state’s mattress recycling and disposal laws. This step will save you a lot of hassle and a lot of money in the long run. Thirdly, follow these steps carefully.

• There are few sellers, who do not provide buyback services and transport services on their old mattresses. Now, you need to get rid of your old mattress as soon as your new one comes home, so you can ask the delivery people if they know of any agencies that transport old bedding or recycle them. Most experienced mattress delivery-people are aware of transport services that haul old mattresses for correct disposal.

• In case you can drive the mattress to the location, check if it will fit inside your car or if you need to hire/borrow a truck for it. It is likely that there are traffic laws that will apply to haul large and bulky objects inside or on top of family cars. Check in advance with your local traffic control units as well. You do not want to tangle in the middle of tickets and fines with a large mattress on or in your car.

• Mattress disposal comes at a cost. This cost varies between cities or states. You should ask your city council about the necessary expenses of transport and dumping before throwing it in the back of your truck and driving all the way to the end of the world. Several dumps have strict working hours, so give them a call ahead of time.

How to Recycle Used Bedding and Its Components?

Most companies that work with used or rundown mattresses begin by cutting the mattress open and separating the inside material. The softer parts contribute to a host of industrial and household products including carpets, textiles, cushions, and insulation. A more significant portion of the steel goes into making building material. After using about 70% of the mattress components, there are still leftovers that go into the landfill.

You will need a wide array of tools and some steady hands to repurpose your old bed. Do remember to get some sturdy gloves, sharp cutters, sturdy pliers, screwdrivers, and baskets for trash. Start by cutting around the edge of the mattress along the cover seams. It will make it easy for you to set the cover aside as you dig into the deeper layers. You can keep removing the layers and sorting the different components out simultaneously. It is what you can expect to find, depending on your mattress type and how you can use them.

PU foam. Polyurethane foam mattresses are economical, long-lasting, and highly reusable. Several organizations, companies, and even homeowners use the PU foam from the core to design carpets, cushions and car seats. Some eco-friendly pet furnishing companies use them to make scratchers, cat furniture, and dog bedding. They are very durable.

Memory foam. Memory foam and latex foam mattresses have similar potentials. Memory foam mattresses are usually costly, and they serve for at least a decade. Departing with your memory foam bedding can be close to impossible so that you can turn it into cushions for your work chair, pillows for your car and even the plush pet bed. Believe us, and your back will be thanking you if you can successfully fashion your memory foam bed.

Spring mattresses. Double-sided spring mattresses are the tricky ones here. Unless you have a home workshop, you will find it very difficult to repurpose them. They have about 25 pounds of steel, which makes lifting them quite challenging. The first job is to separate the springs from the softer parts. You can melt the steel and use them to craft new products. It is the sculptor’s sweetest dream. Steel is quite costly, and you can sell the springs off as scrap if you lack the time or the resources for DIY melting. A quick Google search will reveal all local metal workshops and scrap yards in your locality that purchase separated bed springs. You can usually make between $10 to $100 on your sale of bed springs, depending on their bulk and condition.

Natural fiber beds. Natural fiber mattresses are the best for recycling. You can take them apart without professional help. They include wool, silk, cotton and even rayon. You can use the material as insulation, or you can make new padding for chairs, duvets, futons, and headboards from it.

Wooden parts. The wooden elements of the bed like the frame and slats are precious for home remodeling. You can use them for making new shelves in the garage or add new cabinet separators to your kitchen. If you lack the creative finesse, do not worry. You can dry them thoroughly and use them as firewood on your next family bonfire. You can also make lawn mulch from the leftover wood from the bed. The smaller parts like screws, nails, and buttons find use in several DIY projects around the house. You can use the braiding in some of the most original DIY tasks and home redecorations.

There are state laws that prevent consumers from breaking mattresses and selling their parts or throwing them away. If you plan to do that, always check with the local mattress authorities (yes, there is something like that for every state) before dumping the parts in the landfill. Repurposing eliminates the associated costs of disposal and recycling by professionals. It is indeed the most cost-effective solution for the average American. The only possible disadvantage is the detailed, time-consuming nature of the process. While taking the mattress apart will make it easier to move and store, you must remember that selling individual parts can take much longer than selling a mattress. So unless you are handy with tools and creative projects, it is best for you to spend a couple of extra bucks and hire professional hauling services.

What Are some DIY ideas for Mattress Recycling?

We know how difficult it can be to handle a day job, manage family and then think about new ideas to repurpose old furnishing in the house. So here are a few fun ideas to help you reuse your old mattress parts around your home.

• You can use the springs to create fancy candle holders, flower vases, plant or small pot holders and frames for your paintings.

• Spray the mattress springs in shiny bright colors to use them as tree decorations for the upcoming holidays. You can also use them for wreaths and Halloween decorations.

• Give your pet a comfy bed by cutting up your old memory foam mattress and sewing the ends together with a new durable cloth.

• You can buy beanbags without the fillings and use the shredded latex foam to create a super comfy and pocket-friendly array of mix and match beanbags.

• You can give back to the environment by creating a compost bin using the wood from the bed. Scatter the stuffing and the natural fiber around the pile for protection.

• Rugs for your entire home including your toolshed, attic and basement area become a lot cheaper when you use the old linen and your old bedding.

If these ideas do not seem enough, you can always check on Pinterest and YouTube for new ideas that will help you recycle old mattresses. Sometimes, repurposing your almost-discarded bedding can breathe a new life into your home decoration within a cost-effective budget.

Have you Thought About Reselling Your Mattress?

The easiest way to transfer responsibility for your current mattress is to start looking for a buyer when it still has some life left in it. The rise of social media and C2C business forums has enabled people to sell virtually anything online. While you are sitting with a catalog of brand new mattress just waiting to say goodbye to your older one, your next-door neighbor might be looking for a second-hand mattress.

Craigslist can help you find potential buyers for your bedding, almost-new linens, old furniture and almost-new set of tools within days. This platform allows all users and potential sellers place free ads for their products. Craigslist and OfferUp are websites ideal for meeting the new owner of your old mattress. The buyers can contact you directly through the site.

Facebook, Pinterest, and WhatsApp are other potential social media cum messaging platforms that can put you in touch with buyers, DIY enthusiasts and even recycle organizations interested in your product. However, remember to be honest about the condition and quality. Always remember that if you would not want to sell it to a friend, you do not want to sell it to a stranger on Facebook or Craigslist either.

Getting your mattress professionally cleaned will be an investment decision before putting it up for sale. Your cleaning service can cost you lesser than $100, but you can fetch between $200 and $400. The selling price of your mattress will depend upon the material, condition, and integrity of the mattress. The brand will also make a massive impact on the price. It might even get rid of the sweat stains, old smells and the used feeling that old mattresses usually have. Do not forget to include the price of the mattress in the product description area and the number of years you have used them.

Do You Need to Throw Your Bedding Away?

We have seen so many perfectly useful mattresses go to waste that we cannot help but ask you to double check your mattress status. Only about 1% of the total discarded mattresses in the US go for recycling. Unless your mattress is visibly sagging in the middle or there are rips on top, there is no reason for you to throw it away. Sometimes, all an old mattress needs is some flipping and a robust topper. If there is a visible sag in the middle, your mattress might need a foundation adjustment only. You can place plywood of 0.5-inch thickness to prop the bedding up from underneath.

Your decision can cost you or save you hundreds of bucks. Adding a mattress protector when you first buy your bed can also save you all the hassle. In fact, we have seen a lot of mattresses sag in the middle due to foundation faults. Sleepers who weigh above 230 pounds require a topper thicker than 4 inches to give them complete joint and spinal support during sleep.

There are cases when the mattress becomes too soft or too firm upon constant use. All you need is a mattress topper for extra firm mattresses to make them comfy. To manage excessive softness, you can adjust the foundation of your mattress and add a plywood board, in case mattress rotation does not solve the problem.

How to Make your Mattress Last Longer the Next Time?

Beddings tend to last longer for people who weigh less. It looks like obesity poses not only as a life risk but also a mattress-risk. Sleepers weighing significantly more than 200 pounds need mattress protectors and mattress toppers to secure the even distribution of their weight. Presence of an added layer on top of the bedding also makes it more comfortable for the sleepers. Some manufacturer warranties require the users to buy protectors. The lifespan of your bed can extend from 6 years to 10 years if you manage to find the correct topper and protector duo that go with it.

Mattresses last longer with the right box spring pair. Some manufacturers explicitly state in their warranty terms about the mandatory use of box springs with their bedding. The modern beds with wooden slats or platform beds do not need box springs. They can provide optimal support to almost all kinds of contemporary mattress designs. Nonetheless, the box springs can add a few years to your precious mattress. Your bedding may cost nearly 6 to 8 times that of a box spring, so investing in one makes all the more sense.

To Dump, or Not to Dump: That’s the Real Bedding Confusion

Sometimes, all you need is a change of mattress to change the way you sleep. A peaceful 8-hour long slumber can clear your mind and rejuvenate your senses. Recent sleep studies show that the lack of complete 8 to 10 hours of restorative sleep can take a toll on a person’s cognition and decision-making abilities. However, there are times when a lump inside the mattress or pronounced sag keeps us from getting the rest we deserve.

The quality of a mattress can determine the quality of your sleep, the condition of your back muscles and the health of your spine. The presence of unwanted sags can create problems of the spine. In fact, new research shows that people with joint pain (including arthritis) sleep better on memory foam mattresses or medicated adjustable mattresses, due to the support they can provide to the muscular-skeletal system. Proper support and even distribution of pressure are mandatory for assuring the complete comfort of the sleeper.

You may be facing the disposal problem either because you did not find a mattress protector and box spring set or your mattress merely is at the last leg of its journey. Irrespective of the cause, you need to decide whether you want to throw it away, donate it for charity or recycling or turn it into your DIY project. What you choose can cost you between $10 and $300, or you can end up making money from it by reselling it on websites like Craigslist and OfferUp.

Sleep is a natural activity that is fundamental to all conscious beings. Unlike whales and dolphins, which sleep with one half of their brain at a time, almost all animals need sleep to function properly. The cycles of sleep vary among different species. The need for sleep can shift with seasonal changes and is also dependent on the specific physical requirements of each individual. Like other mammals, humans must get adequate sleep. Koalas require as much as 20 hours of sleep per day, while giraffes need as little as 2 hours, showcasing the broad spectrum of sleep needs across species, with humans needing about 7 to 8 hours of sleep each night on average.

Due to work pressure and social responsibilities, we often fall short on time for resting. Increasing screen time and lack of enough exercise often cause a lack of proper rejuvenating sleep in the urban youth. Being a “night owl” maybe the cool thing to do right now, but what is the price for it? Most of the people who suffer from delayed sleep onset are not going to bed later than usual on purpose. They suffer from delayed sleep phase disorder (DSPD or DSPS) that causes them to fall asleep beyond the socially acceptable bedtime.

People suffering from DSPS usually fall asleep after 12 am and find it extremely difficult to wake up in time for school or work. Delayed sleep phase syndrome affects 1 in 600 adults in the USA. The percentage prevalence of this sleep disorder in the total population of the country is still not accurate, but investigations indicate that the numbers could be somewhere between 7% in adolescents and young adults.

What is Delayed Sleep Phase Syndrome?

Delayed sleep phase disorder occurs when the internal clock of a person is not a 9 to 5 schedule. It is understandable why they cannot fall asleep by 11 pm or why they cannot wake up fresh as a daisy at 7 am. Their internal clocks are not in sync with the external clocks. Our body’s circadian rhythm is responsible for keeping our biological clocks responsive to the external light and dark cues. However, for people with minute changes in the clock genes or the circadian rhythm, it becomes difficult to process the light signs from their environment. It is almost as if their bodies have sleep-wake cycles that control their bedtime and wake-time.

Doctors and sleep specialists used to believe that delayed sleep onset usually occurs in the elderly or working adults. That was because this age group typically reported feeling sleepless during the socially acceptable sleeping hours. However, modern research has shown that the recurrence of delayed sleep onset is a common “ailment” among the youth, adolescents and urban children as well. A large number of kids stay up beyond 10 pm to 11 pm engaging in gaming, web surfing or watching TV. There is thus a loss of individual productivity among children and the young adults alike.

For instance, Tammy is a bright young girl, who could not fall asleep before 3 am. No matter how hard she tried to wake up by 7 am each morning, she missed her school bus almost 4 days a week, and her father had to drive her to school reluctantly. She was tired nearly every day. She was tired of her legs hurting and her back killing her before and after PE.

Recently, she started binge eating and putting on a lot of weight, so her parents took her to the doctor. Her test results showed that her blood pressure was up, her cholesterol levels were off the charts, but her thyroid levels were normal! That is when they got in touch with a sleep specialist who diagnosed her with delayed sleep phase syndrome.

The incident is a real case study from one of many famous clinics around the country. Tammy is one of the few lucky ones who get the correct diagnosis before the sleep disorders took over their life. To many parents, teachers, and employers, delayed phase syndrome is just a fancy name for “staying up late.” Sadly, that is not at all the case. There are several genetic factors, neurological aberrations, and external factors that contribute to a skewed sleeping cycle in individuals of all ages.

Contrary to popular belief, individuals suffering from delayed sleep onset cannot engage in more laborious activities and tire themselves to restorative sleep each night on time. It is NOT a sign of laziness or an excuse to skip out on responsibilities. American Sleep Association recognizes it as a real ailment that requires diagnosis, therapy, and treatment. Right now, reports from clinicians state that over 400,000 Americans suffer from delayed sleep phase syndrome. While a number of them face symptoms of social jet lag, others face more dire results including loss of jobs.

The Leading Causes of Delayed Sleep-Wake Phase Syndrome

The pathophysiology of delayed sleep phase syndrome is varied. The heterogeneity of the syndrome mainly comes from the variation in the age of the affected groups, occupations, regions and other intrinsic factors. Several genetic factors play significant roles in the cause and onset of the disorder.

Developmental changes. Over the years several studies have shown the role of changing bodies in adolescents as the primary cause of sleep-wake cycles among them. Both psychological and social changes during puberty can become the reasons for DSPS in the teenagers. Several teens show high brain activity during the evening till about 20 years of age. This “eveningness” usually declines after the early 20s.

Intrinsic circadian rhythms. You cannot ignore the action of the intrinsic clock genes in the change of sleep-wake cycles in individuals. It usually happens when the intrinsic circadian periods are longer than 24 hours. When an individual’s biological clock takes more than 24 hours to complete a cycle, it demands more adjustments to a 24 hour day. Patients with DSWPD often have a longer circadian period as compared to the usual control individuals.

Light exposure alterations. Working in artificially lit offices often lead to alternations in the biological clocks. For example, people who work in laboratories or closed environments devoid of natural light suffer from aberrant circadian rhythm changes. The excessive blue light from the CFLs and cold LED lighting causes suppression in the normal melatonin synthesis process. Pre-sleep high intensity light exposure often causes people to feel more awake at night than the control groups that did not experience high intensity light exposure before bedtime. Blue light blocking glasses often help to suppress the symptoms of DSPS in patients. 

Hyper-sensitivity to light exposure. Alterations in sensitivity to nocturnal light can lead to DSPD in people. Hypersensitivity is a leading cause among people working in artificially lit environments for long hours. Lights emitting more than 2000 lux per hour can suppress melatonin in adults, which can potentially lead to delayed onset of sleep and long term sleep disorders including DSPS.

Several other factors like increase in screen time, fidgeting with electronic devices before sleep, use of particular antipsychotics like haloperidol and fluvoxamine and several genetic causes like the mutations in the Clock Genes can contribute to DSPS in all age groups. Adolescents often experience worse effects of delayed sleep onset due to peer pressure, social demands, and the rising use of blue light emitting devices like touchscreen phones, tablets, laptops, computers, and gaming consoles. Sleeping disorders are not acquired habits among kids and young adults. It is a serious condition that demands medical attention.

If you Have Trouble Falling Asleep: Could it be a Case of Delayed Sleep-Wake Phase Disorder?

There are several telltale signs of DSPS that people often confuse with other sleeping disorders like insomnia. There have been several cases when children and adolescents have been diagnosed with depression instead of DSPS due to overlapping symptoms. You might be 100% sure that you have a case of delayed sleep onset, but you should always rely on an expert for confirmed diagnosis.

• The leading symptom of almost all sleep disorders is feeling tired throughout the day and physically feeling the lack of sleep. As the bedtime pushes back, the individuals are less likely to get more than 4 or 5 hours of sleep per night, and this leads to a lack of restorative sleep due to a decrease in the number of REM and non-REM cycles. Chronic sleep restriction is one of the leading symptoms of delayed sleep phase syndrome.

• The affected individuals have bedtimes that are significantly later than the socially accepted sleep time. They also have delayed wake time that can be 9 pm or even later. Their weekend sleep time and wake time are usually more delayed than their weekday sleep time and wake times.

• They do not experience restorative sleep during early sleeping cycles. They encounter good quality of sleep according to their intrinsic circadian preference.

• Inability to fall asleep during an acceptable bedtime is often the primary symptom of both DSPS and insomnia. However, people with DSPS do not experience the lack of proper quality sleep or wake up before completing their 7 to 8-hour sleep unless they have to wake up for school or work on weekdays.

• Children, adolescents, and young adults often report feeling isolated and depressed as a result of the social aloofness, delayed sleeping hours cause. Depression is usually a result of the lack of enough restorative sleep and the odd sleeping hours, people keep. Unless the person already has a diagnosis of depression and is taking psychoactive drugs, it is unlikely that delayed sleep phase syndrome is a result of their depressive disorders.

Interestingly, people with DSPS usually do not report any other problems with sleep or the quality of sleep.

Why Should you Always go to a Reputable Sleep Expert for Delayed Sleep Phase Diagnosis?

You may want to think that not sleeping properly for a couple of days might be completely fine, or that sleeping at 1 am for months automatically makes you an insomniac, but you could not be more wrong. There are several sleep disorders, and with the rising variations in work environments, the diversity is increasing every day.

Confusing DSPS with insomnia and other sleep disorders is easier than you think. Therefore, there are systematic examinations and studies that are necessary to diagnose a person with any DSPS.

• The sleep expert usually insists that the subject maintain a regular sleep log that contains the daily bedtimes, waking times and sleep experiences.

• The doctor will also give the subject a thorough physical examination and run blood tests to see if there are any other underlying physiological causes of the sleep “disturbances.”

• If the doctor or sleep specialist sees fit, they can ask you to participate in sleep studies which will involve several sessions of sleep observations including your breathing rate, heart rate, and brainwaves. It usually helps rule out sleep apnea from the process.

• Several clinics also use salivary melatonin based immunoassays to determine the levels of melatonin secretion and suppression in the concerned patient.

The integral parts of any DSPS diagnosis are the sleep logs, polysomnogram and the description of the symptoms by the patient. In some cases, doctors use an autograph (a wearable tech device that can confirm the activity-rest rhythms of the body) to note the signs and symptoms associated with DSPS.

There are five conditions each patient must meet to qualify for DSPS treatments.

• The problem of sleep onset delay must be recurrent. It should reflect during both sleep time and wake-up time.

• The presence of the symptoms must be at least 3 months long.

• The maintenance of a sleep log and actigraphy monitoring for one week at least.

• Sleep disturbances should not be explainable by other disorders such as medical, psychological or neurological.

• When patients have the liberty to adjust their schedule as per their natural biological clock, they should exhibit a 24-hour cycle. They should also show better sleep quality.

Only when a subject meets all these five defining traits, they shall qualify for DSPS treatment. It is as per the requirements of the International Classification of Sleep Disorders (third edition).

Insomnia vs. DSPS: Why Do You Need an Expert to Help you Find out What Sleep Disorder You Have?

Many erroneously believe that DSPS and insomnia are the same. However, they could not be more wrong. People with delayed sleep phase disorder often stay in bed up until late unless it is a school day or a weekday. Many of them adjust their work schedules according to their intrinsic circadian rhythms by working from home offices. Insomniacs often cannot find sufficient rest or sleep without the help of sleep medication, irrespective, of their level of tiredness or the time of the day.

Merely feeling lethargic and out of energy during the day is not reason enough to believe that you suffer from DSPS. Several sleep disorders can lead to similar effects. Sleep apnea and circadian rhythm disorders often leave people feeling tired and sleepy throughout the day. Sleep disorders like these shorten the duration of sleep and interfere with sleep quality. Therefore, it is common to feel breathless, fatigued, tired and lethargic even when you do not have DSPS.

Even experts misdiagnose insomnia as DSPS and vice versa. Over the years, experts have characterized insomnia as the lack of sleep. Having insomnia means your body does not let you fall asleep or remain asleep for enough time necessary for healing actions, which is quite similar to not getting enough sleep due to late sleep onset time.

One way clinicians often distinguish DSPS from insomnia is by asking the patients what happens when they fall asleep according to the needs of their body. The patient’s sleep-wake schedules often determine the quality of sleep and help the doctors distinguish between overlapping signs of sleep disorders. Sleep onset insomnia is quite similar to DSPS in its symptoms and signs. It is the inability to fall asleep immediately after going to bed. The delay in sleep can be up to 1 hour. People often need to consult a sleep expert or a physician for the diagnosis, since the similarity of DSPS and insomnia leave them confused.

Management of Delayed Sleeping Phase Disorder: Is There a Way to Combat DSPD Without Medication?

Thousands of people shy away from medicinal help when it comes to sleep disorders. People are becoming more aware of the deleterious effects of sleep medication that can potentially give them a grip on their sleep schedules. The situation has spearheaded some studies aimed at the evolution of behavior modification techniques that can manage delayed sleep onset in subjects.

The ultimate goal is to advance the bedtime gradually and push the wakeup time that aligns with social necessities. It helps growing children, adolescents, and young adults, who cannot afford to take the chance of experiencing the strange side effects of sedatives and tranquilizers.

• The behavioral modification involves avoidance of caffeine-containing drinks and food.

• Avoiding naps during the day.

• Minimize consumption of alcohol and nicotine in adults.

• Making the right dietary choices.

• Avoiding poor sleep habits that can exacerbate the delay in sleep onset.

• The inclusion of physical activities and moving away from a sedentary lifestyle.

It is true that mobilizing your body can help you with several sleeping disorders. Not working out cannot only exacerbate DSPS but it can also worsen the problems that come with it. Arthritis, muscle fatigue, and weight gain become serious issues when a person refrains from all sorts of physical exercise.

What are the Modern Treatments of DSPS That can Work for all Age Groups?

While behavior modification, of course, helps in the correction of sleep-wake time in adults and children, in case of adults who have been suffering from DSPS for a long time, simple behavior modification can be difficult without external aid. To treat the chronically delayed onset of sleep, you will need a treatment plan. Your treatment plan will require.

Bright light therapy. This is when a patient needs a bright blue light of around 2000 lux hour in the morning. The exposure to bright light causes wakefulness and alertness in the mornings. It drives away sleepiness to a considerable degree. Doctors usually determine the frequency of the light contact in the patients. During the evening, the patients usually refrain from all kinds of light exposure.

For better effects, expert therapists often complement bright light therapy in the morning with no-bright light exposure in the evenings. The lack of enough light in the evening time prevents melatonin secretion. Experts usually ask their patient to opt for warm white lights or yellow lights (monochromatic non-blue light LEDs) in their bedrooms and evening hangouts. The stimulation with bright light helps in the suppression of melatonin in the mornings and the regulation of exposure in the evenings prevents the exposure. Melatonin stimulates proper sleep onset at the correct time.

Melatonin therapy. Oral consumption of melatonin for correcting sleep schedules is a time-tested therapy. Although melatonin consumption over long periods of time can have serious side effects, doctors prescribe it for adult and youngsters, who suffer from chronic sleeplessness during the desired bedtime. Taking melatonin supplements in the early evenings can help you fall asleep earlier than you do since DSPS caught a hold of you.

In case you are already undergoing melatonin therapy, but you are not experiencing an improvement in sleep onset time, you should consult your doctor immediately. You should never self-administer melatonin or increase the dosage without consultation. A sudden increase in melatonin levels can cause severe nausea, hair loss and weight loss in people. Children, adolescents, and pregnant women need to be very cautious about the dosage and the duration of the therapy. Always stay in constant touch with your doctor, while taking melatonin supplements in oral or injection form.

Chronotherapy. The name might sound quite intimidating, but it is a simple and wholesome therapy for those suffering from DSPS. It includes the modulation of your routine that allows the delay of your routine by 1 to 2.5 hours each six days. The delay stops when you achieve your desired bedtime and wake-up time. The key to successfully overcoming your DSPS with the help of chronotherapy is sticking to the new schedule once you establish it. Nonetheless, this method only works for those showing mild symptoms of DSPS or DSPD. For those suffering from more chronic cases, chronotherapy often requires complementary hormone treatments and light therapy.

Many research papers show that the administration of multiple treatment procedures together often yields better results. Chronotherapy along with light-box therapy and melatonin supplements elicit the best effects among patients suffering from chronic DSPS for years. The rate of recovery depends a lot on the patient physiology, duration of the disorder and the patient’s compliance with the new treatment. Not all people exhibit the same recovery responses.

What other Diseases Occur Exclusively with Delayed Sleep Onset Syndrome?

DSPS in adolescents and adults usually does not occur alone. Comorbid depression is recurrent among individuals with DSPS. In a study involving 205 adults, over 51% of them reported having severe depression or depressive episodes in their lifetime. About 7% of the population suffers from depression, but a study of people (a cohort) having DSPS shows a much higher co-occurrence rate. There are several reasons you should be aware of this familiar yet lesser-known syndrome and its signs.

The occurrence of comorbid depression or depressive episodes is less responsive to anti-depressant therapy as compared to the cases of depression in the general population. You could say that DSPS almost makes depression resistant to certain anti-depressants and anti-psychotics. People suffering from dysthymia or persistent depressive disorder (PDD), report building resistance to certain antidepressants much faster when PDD occurs with delayed sleep phase syndrome.

Delayed circadian rhythm often correlates with bipolar disorder in children, obsessive-compulsive disorder (OCD) in adults and attention deficit hyperactivity disorder (ADHD) in children. It is very common for children falling within the autism spectrum disorder to suffer from several sleep disorders, but the most predominant among them is delayed sleep phase syndrome.

Although the clinical history of DSPD is not well-known, it can be undoubtedly said that people irrespective of their age and gender can suffer from it. It usually begins during the young adolescent years and grows into early adulthood and beyond, if it remains without diagnosis or treatment. At the moment, doctors and dieticians are often relating delayed onset of sleep with other comorbid conditions like elevated blood cholesterol levels, higher blood pressure levels, and obesity. Several people have the habit of binging when unable to sleep and this often leads to the consumption of thousands of extra calories that contribute to high-fat deposits in the body.

DSPS paves the way for several other ailments that may not even be related to the common person. However, an investigation into the underlying causes, signs and diagnostic requirements of it are providing the scientists and doctors more information on the syndrome and its comorbid disorders.

In Case you Have Forgotten why Sleep is Essential for You

Sleep is necessary for people of all genders ages and professions. Irrespective of how much energy you consume and expend per day, your body needs time to heal itself. Your brain needs enough time to convert the short-term memories to long-term memories, process the information you have already collected throughout the day and to form new links between the data sets you have created. You can think of sleep as the time your body needs to do away with the day’s exhaustion and injuries and prepare itself for a brand new day’s work.

Sleep is also necessary to fight off immunity challenges, which is why you are more likely to feel sleepy during viral diseases. Without sound sleep, it is almost impossible to function properly. The record for going the longest without sleep is 11 days and 25 minutes, but Randy Gardner, the record holder, showed severe cognitive changes and mood swings in the later days. Sleep deprivation can also lead to behavioral changes in the subjects as the initial study by researcher William Dement showed.

Investigators have associated sleep deprivation with problems in concentration, incidences of paranoi, and hallucinations, short-term memory, loss and increasing fatigue. In fact, chronic fatigue syndrome is one of the most common effects of insomnia and DSPS among all patients. Evolution has designed our brains so that during sleep our body uses minimal energy, and a considerable part of the energy becomes available for repair, restoration, and rejuvenation.

Most of the new neural connections usually form when you are asleep. It is probably the reason why getting 8 hours of sleep before a test often gets you better scores as compared to a whole night of revisions.

Why Should you Pay More Attention to Your Sleep Schedule?

Circadian rhythm sleeping disorders usually occur when your body clock is out of sync with the external clock. Melatonin secretion and several other genetic processes that control sleep depend on external light cues. Night owls usually feel sharper and more active during the evenings. They are likely to fall asleep between 1 am, and 4 am, and they naturally wake up between 8 am, and 11 am. Advancing their sleep-wake cycles not only disrupts their normal body rhythms, but it also causes poor restorative sleep.

Several scientists suggest that in case an individual’s natural circadian rhythm is not interfering with their regular work, it is better to leave them alone in their usual routine. Sadly, a lot of adolescents miss out on schoolwork and adults suffer in their professional field due to DSPS. A lot of patients suffers from diagnosed cases of DSPS and report social isolation and the lack of a social life altogether due to their odd sleeping schedules. It is one of the significant challenges the youth of the country are facing right now. In fact, over 10% of the chronic insomnia cases are cases of a misdiagnosed delayed sleep phase syndrome.  

Securing enough sleep is essential for sustaining ideal health. The REM sleep stage is critical for revitalizing brain functions. A lack of proper rest can lead to ongoing fatigue, muscular pain, and reduced cognitive abilities. While everyone appreciates a good night’s sleep now and then, how much is necessary for your overall health?

Sadly, sleep experts report that there is something called “too much sleep” or hypersomnia. Sometimes, the subject rests for regular hours at night, yet feels excessive drowsiness throughout the day. A chronic lack of energy and confusion during decision making are problems that occur commonly in all cases of hypersomnia.

As per the data from National Sleep Foundation, over 40% of the people in the US show symptoms of hypersomnia from time to time. Men often suffer more frequently from this disorder as compared to women, due to a higher incidence of sleep apnea syndromes.

What is Hypersomnia?

Experts often use the words hypersomnia and hypersomnolence interchangeably. Hypersomnolence is a somewhat common affliction that causes the people to feel excessive daytime sleepiness (EDS). Their predisposition can be due to primary or secondary hypersomnia. The latter happens when EDS is a result of another persisting medical condition or physical discomfort.

Snoozing for more extended hours does not always qualify as a disorder. Summer temperatures and heightened levels of humidity can cause people to feel dazed. Sometimes the lack of enough energy reserves and an imbalance of electrolytes can cause people to rest for more extended hours. These are not cases of chronic hypersomnia, which usually negatively affects cognition, analysis and overall energy of a person.

Excess daytime sleep can attack a person for several reasons. It is a complex trait that can affect any person irrespective of age, sex, and vocation. Although it sounds like nothing but increasing affection for sleep, hypersomnia has a substantial socioeconomic burden. Students, working people, and homemakers can suffer from pathologically extended hours of sleep. There are a few investigations that classify sleeping sickness as a case of hypersomnolence. There are usually several reasons why a person can exhibit EDS. Therefore, experts classify the disease as primary and secondary hypersomnia.

How to Classify the “Excessive Sleepiness” Disorders?

Hypersomnia can either be a direct effect of another disease, or it can occur independently of other pre-existing medical conditions. When it does not coexist with other illnesses, experts refer to it as primary. When EDS happens as a result of another disease, it becomes a secondary disorder. In the majority of the cases, hypersomnolence is secondary.

• It can happen due to a pre-existing illness or disorder like Parkinson’s or Alzheimer’s. Neurological disorders and neuro-muscular dystrophies can be causes of EDS.

• Several medications, especially somnolent drugs, and antipsychotic medicines can increase the duration of nightly slumber for many people.

• Not getting enough restorative sleep every night can result in hypersomnia. Adults need between 7 and 9 hours of sleep, depending on their diet and profession.

• People with post-traumatic stress disorder (PTSD) have also shown several symptoms of EDS in the past. There are several studies on US veterans that highlight a relationship between PTSD, anxiety, depression and excessive need for rest or sleep.

 

• Cases of depression, bipolar disorder, and anxiety disorder often exhibit hypersomnia. Psychiatrists don’t yet know which the cause is and which the effect is, but a person diagnosed with depression and hypersomnia has both and should receive treatment for both.

What is Primary Hypersomnia?

Eight different central disorders can cause hypersomnolence. Narcolepsy Type 1 and Type 2, idiopathic hypersomnia and Kleine-Levine syndrome are the leading causes of excessive daytime drowsiness among people.

Kleine-Levin syndrome. This is the infamous sleeping beauty syndrome. It is quite rare, and as a result, the causes or the neuropathy of the disease is largely unknown. The symptoms often include episodic hyper-sleep. The patients can fall asleep suddenly following mood swings, and the sleep episode can continue for 22 hours at a stretch. The affected individuals barely wake up to eat and use the bathroom. KLS starts around puberty, and it usually begins as erratic mood changes, food cravings, hypersexuality, and chronic lethargy.  These sudden episodes last for up to 10 years and have a substantial social impact on the patients. EDS due to Kleine-Levin syndrome is the only one that goes away around middle age.

Narcolepsy. Narcolepsy is a sleeping disorder that can cause complete loss of control of muscles, sleep paralysis, and hallucination. People with this sleeping disorder often fall asleep during the day while working, eating or even driving. It is a chronic neurological disorder that usually affects middle-aged men, but it concerns a more significant number of women due to lifestyle changes as well.

Idiopathic hypersomnia. Idiopathic hypersomnia is very different from Narcolepsy. In the former disorder, people experience excessive tedium throughout the day irrespective of their sleep duration at night. People suffering from IH often experience confusion on sudden awakening and have difficulty waking up due to external stimuli. People often tend to confuse idiopathic hypersomnia (IH) with hypersomnia.

In case of IH, the causes are neurological but mostly unknown. Primary hypersomnia and IH are not synonymous. All IH are primary, but all central hypersomnolence disorders are not necessarily idiopathic. As we can see here, the underlying causes of hypersomnolence can be diverse, but the symptoms are similar.

How Do Experts Diagnose Primary Hypersomnia?

Patients with idiopathic hypersomnia tend to keep extended sleep hours, but that is not always the case. The diagnosis of hypersomnolence is not perpetually straightforward. Experts classify central disorders using advanced daytime nap tests. Narcolepsy Type 2 and IH also sleep for long durations up to 11 hours per day, but that is not a specific diagnostic criterion for these diseases. These Multiple Sleep Latency Tests analyze the REM and non-REM sleep phases in patients with Narcolepsy Type 1 and Type 2, and IH.

Experts also opt for cerebrospinal fluid analysis via spinal tap for diagnostic procedures. Narcolepsy has autoimmune origins, and the cerebrospinal fluid from patients ubiquitously contains reduced levels of Hypocretin. The hypothalamus sustains damage due to the immune system’s attack on the human brain in Narcolepsy Type 1 only. For Type 2 narcolepsy and IH, the level of hypocretin is standard in the CSF.

What are the Criteria for the Diagnosis of Hypersomnolence?

The International Classification of Sleep Disorders – 3 categorizes IH into several primary and secondary types. The criteria for the diagnosis include;

• There should be an absence of cataplexy.

• Daytime drowsiness and indomitable need to sleep for at least three months.

• One or no REM phase as per Multiple Sleep Latency Test. The REM latency is lesser than 15 minutes as per the polysomnogram.

• Sleep latency is of maximum 8 minutes as per the MSLT.

• The total duration of night-time slumber is more than 660 minutes or 12 to 14 hours.

• Doctors should be able to rule out all chances of insufficient sleep syndrome.

• The EDS is not a result of any other sleep disorder or is not explainable by other medical or psychiatric disorders.

Sadly, there is still no consensus on how to define idiopathic hypersomnia. There is a lack of biological markers that can concretely point towards the precedence of IH. Hypocretin, multidimensional fatigue inventory, and sleep studies help in the differential diagnosis of IH.

Why is it Tricky to Diagnose Hypersomnia?

The severity of this disease varies from subject to subject. The Multiple Sleep Latency Test is a powerful tool with which experts can qualitatively categorize the incidence of EDS in patients. The Epworth sleepiness scale also helps medical professionals determine the seriousness of the condition.

Sleep experts often use the Stanford sleepiness scale to measure the sleepiness of a subject subjectively. Without a complete medical examination of the patient, experts find it impossible to state the prevalence of primary or secondary hypersomnia conclusively.

What are the Primary Hypersomnia Mimics?

Excessive need for rest, daytime drowsiness and the lack of energy are popular symptoms of multiple ailments. A multitude of genetic disorders, neurological disorders, and neurodegenerative conditions can mimic the primary causes of IH. In many cases, researchers have noticed Narcolepsy-like Sleep Onset REM Periods (SOREMP) in their test groups.

Several genetic diseases like the Norrie Disease, Prader-Willi Syndrome, Myotonic Dystrophy and Niemann-Pick Disease (Type C) show EDS. Several neurological “accidents” like brain strokes, lesions that lead to cerebral strokes, hypothalamus or thalamus injuries, and injuries to the brainstem can cause similar symptoms. Alzheimer’s and Parkinson’s can also increase the body’s need for sleep. Sometimes, significant head trauma can also elicit symptoms of EDS. However, head trauma also causes headaches, cognition impairment and memory loss in the typical cases, which is different from people with IH.

What are the Other Causes of Excessive Sleep?

Sometimes, patients undergoing treatment for various types of cancer can exhibit extended hours of daytime dozing. Experts refer to this kind of EDS as somnolence syndrome. Some chemotherapy drugs, anti-nausea medication, and pain medication can cause excessive sleepiness.

Antidepressants, antihistamines, and sedatives can cause it too. Here are a few other causes for which you might be experiencing daytime drowsiness, confusion, and unreasonable sleep .

• Anemia or low RBC count.

• Sudden hormonal fluctuations like the kind caused by menopause or pregnancy.

• Increased concentration of calcium in the blood.

• The lack of enough potassium in the system.

• Hypothyroidism or the decrease in levels of thyroid hormone.

Some simple changes in metabolism and shifts in the daily regimen can increase your daytime sleepiness. Although they do not classify as idiopathic hypersomnia, experts can consider them as sporadic instances of EDS.

Why do People with Excessive Daytime Sleepiness Experience Vivid Nightmares?

The exact causes of nightmares are mainly unknown, but studies point towards emotional stress as the leading cause. A detailed investigation into the causes have revealed a few contributing factors.

• Heart medications

• Sleep apnea

• Withdrawal from painkillers, sedatives, and anti-anxiety medications

• Bodily discomfort including chronic pain

Detailed nightmares are very common in people suffering from somnolence syndrome as a result of chemotherapy, radiation and cancer diagnosis.

What are the Physical Impacts of Sleeping Too Much?

The need for sleep varies from one person to another. There are people, who have gone through the better part of their lives with just 5 to 6 hours of sleep per day. Then there are others, who need 9 to 10 hours of rest per night to be functional the next day. The amount of sleep an average person needs is still debatable, but sleep experts generally settle for 8 hours. Children are likely to sleep more. Most prepubescent kids need about 10 to 12 hours of sleep. Adolescents require about 8 to 10 hours of sleep per night to accommodate their changing body and replenish the high levels of energy they lose from activities per day. There is one question you must ask your doctor or expert – “how much sleep is too much?”

Too much sleep can hinder social interactions. It can create psychological boundaries. Restricted social time stuns the personal and psychical growth of a person. Nonetheless, there are a few more noticeable physical problems that people often face as a result of snoozing too much.

Elevated blood glucose. Diabetes may depend on your genetic makeup, but recent research has established a robust connection between diabetes and unnaturally long sleeping hours. Sleeping too much for years can decrease insulin production and increase glucose levels.

Obesity. Over 33% of the US citizens suffer from obesity. Sleeping too much can cause an increase in fat buildup in your system. People who sleep over 10 hours per day have 21% more chances of gaining weight than those who sleep for about 8 hours per day. Snoozing for long hours signals our bodies to go into “hibernation” mode. That happens when our metabolism senses a lack of regularized intake of food. The metabolisms that keep us active and warm slow down as a result of prolonged hours of sleeping. It sends a signal to increase fat deposits, which contributes to the higher risks of obesity.

A headache. Sleeping longer than usual can cause migraines in most. Some people experience debilitating headaches when they make up for lost sleep during the weekends or holidays. Scientists believe that this is due to deregulation of hormone and neurotransmitter levels in the brain. Serotonin is one of the factors that experience fluctuations in secretion during extended hours of sleep.

Depression. Oversleeping might contribute to depression just like the lack of enough sleep does. About 15% of the people suffering from depression also suffer from EDS. That can be a subconscious decision to avoid social interactions, but instead of improving psychological health, it makes matters worse. Irregular sleeping habits have a deleterious effect on depression.

Back pain. The lack of physical activity due to oversleeping can increase muscle stiffness and weaken back muscles. It can exacerbate cases of arthritis and spondylosis in middle-aged men and women. There was indeed a time when doctors advised people with back pain to hit the hay early and sleep it off, but modern research shows that sweating the pain out might be a better way than resting.

Heart diseases. Irregularities of different hormones, increasing levels of cholesterol and fat tissues in the body can have a grave effect on the cardiovascular health of people. A study involving almost 72,000 women (the Nurse’s Health Study) showed that women who slept for more than 11 hours per night had 38% increased risk, of having coronary diseases. Women who slept for 8 hours were less likely to get heart problems.

Link with death. A recent study involving sleeping disorders in adults shows a marked connection between shorter lifespan and lasting sleeping hours. People who are more likely to rest for 10 or 11 hours experience shorter lives than people who sleep for 8 hours at a stretch. Scientists have not yet been able to lay down concrete correlations between the higher death rate and extended slumbers, but they have shown a link between prolonged sleep and low socioeconomic statuses.

How to avoid Sleeping for Unnaturally Long Hours?

All problems of daytime sleepiness begin at night. Children are very likely to feel sleepy during the daytime at least once a week. Sometimes, our bodies crave more sleep than what we can manage at night. However, for some people, EDS can become a chronic problem. It can get in the way of their education, daily work, family responsibilities and personal health.

People who nod off while driving are a risk to themselves as well as to their co-riders and others on the road. Along with genetic predispositions, the lack of proper sleeping hygiene can interrupt your rest and cause you to feel excessively worn out during the daytime. Try these tips and tricks to avoid oversleeping and EDS.

1. Try to sleep well at night. There is no substitute for straight 8 hours of deep sleep at night. It means your work from home, conference calls, emergency meetings, and extra office work should not eat up the dedicated 9 hours you need to prep for bed and to rest. We often give up an hour or two of our daily sleep for work, studies, family or fun, but none of these activities can restore your energy levels for the next day.
   
2. Practice waking up at the same time. Most working folks wake up by 6:30 am or 7:00 am on the weekdays. The weekend late mornings usually motivate them. Sleeping for just 5 to 6 hours per day and sleeping for 12 hours on the weekends is not the way to embrace a healthy lifestyle. Stick to even wake-up time. Try to go to bed by 11 pm, so you can wake up effortlessly by 7 am. Keep the routine same for the weekends as well.
   
3. Make your bed a no-mobile zone: Keep your mobile phones, tablets, and laptops away from the bed. All work should happen in the study or the living room. Even if you have to work on something in your bedroom, make sure you are away from the bed. It will retrain your brain that bed is only for sleeping. You should stop watching TV, chatting online and playing video games on the bed effective immediately. The increasing levels of blue light will leave you awake and sleep deprived throughout the night.
   
4. Improve your mealtimes. In the mornings, do not leave home without a high-calorie meal. A high carbohydrate breakfast recharges the body and provides the energy reserve you can use throughout the day. Follow this up with a quick snack and then lunch. Skipping meals sends the wrong message to your metabolism that causes you to feel sleepier throughout the day. Always finish eating dinner at least 2 hours before bedtime. Keep your meal light. Eating a high carb dinner might send your system on a tizzy and cause you to stay awake till late.
   
5. Regularize your workout schedule. You need to exercise to feel better and sleep better. Working out can smoothen out the fluctuations in hormones, neurotransmitters, and other biochemical signals in the body. Research shows that people with chronic idiopathic hypersomnia can benefit from the inclusion of regular exercise in their daily schedule. Aerobic exercise is especially helpful for regularizing sleep cycles for individuals of all ages.
   
6. Refrain from late naps. We know how difficult it can be to stay awake on a slow day. Be it at office or school. We like to sneak in a little naptime in the break room or at the back of the class during the late hours. However, napping for even 20 minutes can recharge you for a considerable period. Unless you want to stay awake counting stars at night once again, you should not give in. Try indulging in exciting activities, drink more water, send some electrolytes to your system and at all costs avoid caffeine.
   
7. Wait until you are sleepy. Going to bed tired and going to bed sleepy are two very different feelings. You can be tired but not sleepy. You may have already experienced this, your feet hurt, your eyes hurt and your thoughts are scattered, but there is no sleep. Feeling sleepy is very different, your eyes droop, and you feel drowsy. Most often people also doze off in case they do not make it to their beds on time. Always remember to go to bed when you are sleepy!
   
8. Develop a bedtime ritual. People find it easier to separate their day’s grind with their night’s rest. Some find taking a warm bath in relaxing essential oils helpful, while others find listening to calming music more helpful. Your pre-sleep ritual should be personal, but it should set your day apart from your night. Chamomile tea and warm milk also help but avoid them if you have bladder problems.
   
9. Do not drink alcohol. Even today, several people believe that a “nightcap” will help them nod off quicker. Studies show that alcohol prevents your brain from going into non-REM to REM sleep. So when that alcohol wears off, you will again be awake at night and probably with a hangover!
   
10. Check with a specialist. Daytime sleepiness sounds trivial and somewhat jocular, but it is a severe disorder that can affect anyone. Since there are primary, secondary and primary mimicking physiological challenges that can potentially cause EDS in patients, doctors always insist on thorough sleep analysis, actigraphy, and polysomnography. If you have been suffering from any symptom of hypersomnia in the last three months, you need to check with an expert immediately.

To wake up on time for work or school, you can try one of the new alarm clocks that take the words “you snooze, you lose” quite literally. Snoozing the alarm will either cost you money, or you need indulge in physical exercise to shut the notification off successfully. The new generation of creative wake-up calls on smartphones has these features. They are useful in preventing people from oversleeping each day.

How do Experts Treat Chronic Hypersomnia?

Hypersomnia does not have one cause. Therefore, the treatment is not as simple as most would like it to be. In most cases, the remedies are multifarious and can be highly personalized too, depending on the different necessities of people.

Non-Medicine-Based Approaches

The treatment of any sleep-deprivation disorder resulting in excessive sleepiness should begin with non-pharmacological steps. People should start by working on their sleep hygiene. Those, who find it impossible to fall asleep within 20 or 30 minutes of going to bed should leave the bed and engage in calming activities.

Listening to soulful music, reading, gardening, or practicing an art form can help them fall asleep much quicker. Leaving bed after 30 mins of waiting will prevent you from using your mobile phone in bed or using your laptop. You should return to bed only when you are sleepy once again.

Medicine-Based Approaches

Pharmacologic approaches can help treat cases of chronic hypersomnia more effectively. However, there can be multiple side effects that experts should always discuss with their patients before prescribing them the drugs. Modafinil, amphetamine, and caffeine are useful stimulants that can prevent daytime sleepiness in patients.

Most experts usually prescribe new anti-depressants that do not exacerbate EDS or night-time sleep deprivation. Modern medicine has made it possible for people to opt for REM-suppressing antidepressants that work marvelously for those suffering from Narcolepsy Type 1, Cataplexy and sleep paralysis due to EDS.

Since somnolence syndrome is a form of hypersomnia that occurs only in people undergoing cancer treatment, people with somnolence syndrome need different kinds of treatment for their condition. They require psychological counseling, antidepressants, multi-vitamins and replacement of several medications they are on to reduce the effects of hypersomnolence.

Conclusion: What is the Present and future of Hypersomnia Treatment?

Excessive sleepiness can be a symptom of several common diseases as well as grievous disorders. It is a universal complaint of people with psychiatric illnesses. Accurate diagnosis of hypersomnia depends on detailed analysis and dialogue with the patient. Experts have to be extra careful while dealing with secondary hypersomnia. Cases of EDS along with several comorbidities can make the situation more complicated. It often results in misdiagnosis, mistreatment, and severe side effects. It can contribute to compromising personal and public safety.

While treating someone for any hypersomnia, experts usually start with non-pharmacologic treatment processes. That includes the improvement of sleep hygiene and introduction of biphasic or polyphasic nap systems. There are several medicines now available in the market that can address issues of excessive drowsiness. However, to proceed to the pharmacologic treatment steps, doctors must always perform sleep studies on the patient. There are morning medications that increase alertness, boost wakefulness, and cut down the drowsiness.

Some of these medicines modify melatonin secretion and free melatonin levels in the system. They can improve cognition and mental performance in patients. Patients with narcolepsy find modafinil treatment more useful. It is a powerful CNS stimulant that can boost wakefulness. It is also beneficial for people with other sleep complications and disorders, who always have residual sleepiness in spite of non-medicine mediated treatment procedures.

Those with hypersomnia often find it difficult to cope with the socioeconomic implications of the disease. It impedes people’s social lives, carriers, and personal finances to a great extent. Sadly, hypersomnia is a lifelong disorder that affects over 5% of the people in the US. Although most organizations, educational institutions, and corporations do not regard hypersomnolence as a disorder, it can be disabling for a person on many levels. It can prevent an adult from driving themselves or their children, it can hinder a person’s use of heavy machinery at work, and it can be difficult for them to complete complex cognitive tasks as well as any other individual.

Most people have to deal with EDS throughout their lives, but thanks to advancements in medical technology, people can now manage their sleepiness better than before. No current case study yet suggests that there is a thriving and permanent treatment for hypersomnia.