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

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

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

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

The Anatomy of Sleep

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

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

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

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

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

Stages of Sleep

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

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

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

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

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

The Evolution of Sleep

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

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

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

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

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

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

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

Genes and Sleep

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

Benefits of Sleep

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

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

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

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

How To Improve Your Sleep – Sleeping Tips

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

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

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

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

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

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

Why Do Seniors Have Difficulty Sleeping?

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

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

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

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

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

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

Most Common Sleep Problems That Affect Seniors

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

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

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

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

Safety Risks for Seniors

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

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

Sleeping Tips for Seniors

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

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

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

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

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

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

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

What is Melatonin?

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

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

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

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

Melatonin and Sleep

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

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

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

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

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

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

What is Cortisol?

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

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

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

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

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

What Can You Do to Keep Your Cortisol Levels Balanced?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Outdoor activities are especially beneficial for lowering stress.

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

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

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

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

Guess what? We spend six years in dreamland! Each night, our brains are buzzing with dreams, but we catch only 5% of them. For over a hundred years, experts have been totally fascinated by dreams, yet they’re still puzzled about many things, such as why we dream. You’re about to leap into the dream world, grabbing all the juicy details, from the perks of dreaming to cracking the code on different types and what they could mean. This journey is perfect for anyone itching to turn their nightly adventures into something they can understand. Why stick around? Because diving into the secrets of your dreams is like swinging open a door to an entirely new realm you didn’t know was there to explore.

What Are Dreams?

When you sleep, dreams seem like mini-movies in your mind. These short films could either follow a linear story or be completely abstract; dreams can be exciting, scary, depressing or just boring. They could make perfect sense or be completely irrational.

People dream on a daily basis, several times per night. An interesting fact is that even blind people dream, but experience other senses, similar to their waking lives. According to researchers, an average person dreams four times a night, and each dream lasts from a few to 20 minutes. We can dream in any sleep stage, but the most vivid and memorable dreams occur in REM sleep, which is also known as the dream sleep phase. In REM sleep, the brain is particularly active, and the brain waves mimic the alpha waves we experience when we are awake. Scientists know that animals experience REM sleep, but they are not sure if animals can dream.

In order to track brain waves during sleep, researchers use a polysomnogram. There is no way to see one’s dreams in a scientifically measurable way. We know people dream because we talk about it. As a dog owner, you may be claiming that your dog is running or chasing someone in their sleep. However, since our pets cannot confirm it, we cannot know for sure.

Why Do We Dream?

As mentioned in the beginning, scientists still haven’t found out why we dream. You can hear a lot of theories on this topic, from dreams being complete nonsense to revealing profound truths about your personality, communicating with the dead or even predicting the future.

Scientists who believe dreams are nonsense, justify their theory by adhering to the activation-synthesis hypothesis, which claims dreams are only the results of electrical impulses in our brains. As you probably know, the psychologist Sigmund Freud, firmly believed that dreams unlock the unconscious parts of our personality and manifest repressed conflicts from our lives.

Another interesting theory is threat simulation theory, claiming that dreams serve as a biological defense and that through them we prepare ourselves to face our fears and life-threatening events in a safe way.

Why do we have so much trouble remembering our dreams? Scientists still don’t have the answer to this question. Most researchers believe that some areas of our brain go to sleep during REM stage and that we remember best the dreams that occurred right before we woke up because our mind is becoming active, or starting to “switch back on”.

Health Benefits of Dreaming

It doesn’t matter whether your dreams are meaningful or not – you can still benefit from them. Dreams are significant for staying healthy. Let’s see why and how.

Besides dreaming, REM sleep is also a phase when we process information and learnings from that day and begin to store them into long-term memory. We spend only around one-quarter of our total sleep time in REM. REM sleep is more concentrated in the latter half of the night. People who get less than seven hours of sleep per night don’t get enough REM sleep. Poor REM sleep will affect your cognitive abilities and performance, emotional stability and ability to maintain focus.

A study also shows there is a connection between dreams and learning. Participants of the study were taking a French language course, and those who made better progress, we dreaming more than other subjects. Some of them report French was playing a more significant role in their dreams, and they often even communicated in French.

Another study tried to determine why we remember dreams better after REM sleep. The results showed that dreaming produces similar brain activity as recalling memories during the day in the state of wakefulness. The same scientists also found out that the intense, and vivid dreams are associated with the amygdala and the hippocampus. The amygdala is responsible for processing emotions and emotional memories, while the hippocampus is responsible for transferring short-term memories to long-term memory storage.

Can We Lose Our Ability to Dream?

Unfortunately, we could. A very rare neurological condition known as Charcot-Wilbrand Syndrome can cause you to lose your ability to dream. This condition causes damage to the visual cortex – part of the brain responsible for developing visual memories, and the area where dreams occur.

Emotional Benefits of Dreaming

REM sleep and dreaming is also beneficial for our emotional health. One study conducted in the 1960s shows that people who lack REM sleep or experience disturbed REM sleep have increased the risk of insomnia and anxiety. According to the research, REM aids the mind to address emotional issues while you catch those precious ZZZs. In 2016, another study confirmed the results of the previously mentioned research. The results of their study suggest that people who dream less experience higher rates of anxiety, depression, tension, lack of focus and even weight gain. Less dreaming also makes us more emotionally reactive.

Some researchers believe that dreaming helps our brain to solve problems, form new creative connections, and process emotions and experiences from the previous day. When you think about it, sleep really is a perfect time for our brain to process all the information we encountered during the day without any disruption, and determine which will be stored in long-term memory and what to get rid of.

Dreams and Creativity

Many artists and inventors attribute their best creative works to dreams. For example, the inventor of the sewing machine, Elias Howe, figured out how to make the needle work in his dreams, while Mary Shelley got the idea for her famous novel Frankenstein. We briefly mentioned that REM sleep and dreaming helps our brain to solve problems, especially if they are abstract. In dreams, our mind tosses random images and ideas in a way we probably wouldn’t think of during the day and when awake. Dreaming may help us to come up with a creative solution for our problem. The entire process is known as dream incubation. A Harvard researcher confirmed that dream incubation is a real thing. She encouraged subjects of the study to focus on a challenging problem as they were falling asleep. Half of them had a dream that was relevant to their issue, and one third claimed the dream helped them to come up with a solution when they woke up.

Generally speaking, our creativity and problem-solving skills improve when we get more REM sleep, which further confirms the benefits of dreaming for our mental and emotional wellbeing.

What Do Dreams Mean?

Some dreams are abstract or meaningless, while others follow a linear story. By talking to people who experienced specific types of dreams, psychologists have come up with different dreams types, as well as some theories on their meaning.

Note: Every person is unique and so are there dreams! There is no such thing as one interpretation of a dream. All dreams have their own unique meaning and cause. Still, it’s fun to interpret them. If you wondered what your dreams mean, here are some of the most common interpretations.

What Do Naked Dreams Mean?

It means that we are trying to hide something from others or that we are not prepared for something. It can also imply we are hiding something and afraid of being found out. How we and the other people in the dream feel about our nakedness can also help with the interpretation. If other people don’t care, there is nothing to worry about. If they are shocked, it may be a sign that our worries are justified, and if you don’t care about being naked, it may express self-confidence.

What Do Falling Dreams Mean?

Falling dreams are also related to anxiety. These can signify fear or insecurity over something that we cannot control.

What Do Running Dreams Mean?

Running dreams are similar to falling dreams. If you can’t stop running no matter how hard you try, it indicates you feel powerlessness and don’t have enough confidence to face some problems in your life.

These dreams may also occur during sleep paralysis, a transitional stage between sleep and waking. It is a type of REM parasomnia or abnormal behavior during sleep. When you experience sleep paralysis, some parts of your brain are woken up, but the body is not. Basically, you are conscious of your inability to move.

What Do Chase Dreams Mean?

As the previously mentioned dreams, these also may result from anxiety. It may indicate you are avoiding a problem, and person chasing you is the issue you are avoiding. If you are the one doing the chasing, it could signify a goal you are trying to accomplish. If you are a chaser, the dream is not caused by anxiety, but rather by falling behind on your expectations.

What Do Test Dreams Mean?

If you are dreaming about taking an exam, you might feel unprepared for something, such as a test in real life, a presentation at work or even meeting your partner’s parents. It can also indicate you feel over-scrutinized about something in real life.

What Do Teeth Dreams Mean?

Many people dream about feeling a weird sensation in their mouth, and when taking a closer look or try to spit to find relief, they realize they have lost some or all of their teeth. Dream experts say that teeth represent power and communication skills, so without them, we feel powerless and unable to communicate.

What Do Omen Dreams Mean?

Many people believe omen dreams can predict the future. However, if that really happens, it’s just a coincidence or you were taking efforts to realize it. Omen dreams may also indicate you are visualizing something you have been working on for a long time.

What Do Complex Dreams Mean?

Some dreams can follow a linear story and have a completely epic storyline. It’s very hard to interpret these dreams because every person is unique. However, they indicate you are very creative.

What Do Recurring Dreams Mean?

Repeating dreams are often nightmares. They may relate to some unresolved matter from your life, and solving the problem in real life should make the bad dream go away.

What Do Nightmares Mean?

Children commonly experience nightmares, but they can also occur in adulthood. These are often connected with anxiety and stress. If they are regular, there is probably something in your life that need to address, and that is causing you a great deal of stress and anxiety. Nightmares can also be a symptom of PTSD or side-effects of some medications.

It is important to know that nightmares are not the same as night terrors. Night terrors don’t take place in REM sleep like all dreams, but in deep sleep in the earlier half of the night. When experiencing a night terror, the person looks awake and may be screaming or moving violently. Their eyes may be open. The person typically doesn’t remember the dream after waking up. Night terrors are more common in children, and most kids simply outgrow them.

What Do Flying Dreams Mean?

Flying dreams are a common lucid dream. Outside of lucid dreaming, flying may indicate you are currently feeling very happy and safe. If your flight is not going well, it may signify there is an obstacle in your life that prevents you from accomplishing your goals.

How Do You Lucid Dream?

Lucid dreams occur whenever the sleeper realizes he or she is dreaming. Many people wake up from lucid dreams, but there are also those who like to explore them. Lucid dreaming is very tough to learn, and less than 100 000 people in the US can do it. A technique that may help with lucid dreaming is the reflection technique – meaning you should constantly check during the day if you are awake or asleep.

The MILD technique (Mnemonic Induction of Lucid Dreams) is the most successful. Before going to sleep, you should tell yourself to remember your dream and to focus on your recent dream. As you explore the dreamscape and practice taking actions during that dream can help you to experience lucid dreams more often.

What Are Daydreams?

As the name may indicate, daydreams occur while we are awake, but our imagination kind of take over. An average person spends 2 hours of day daydreaming.

Dream Recall Tips

Are you trying to remember your dream? This is good because it can help you become more creative. If you want to recall your last dream, try using the following tips.

• Train yourself to remember –  Before going to bed, remind yourself to remember your dream. Your intention will ensure your brain focuses on that before you slip into blissful slumber.
• Keep a dream diary – As soon as you wake up, try to remember your dreams, and write all the details in a notebook or on your phone. If you remember only some details, write them down. Reviewing your diary may help you observe your dream patterns over time.
• Turn off your alarm – By allowing yourself to wake up naturally in the morning, your brain has nothing to focus on but your dream. It will be much easier to remember it.
• Make sure you get enough sleep – Dreams and more REM sleep are often experienced in the second half of the night. So, if you want to recall your dreams, you need quality REM sleep, and for that, you need to snooze for at least seven hours.

Annually, drowsy driving is responsible for a substantial number of both injuries and deaths. According to the National Highway Traffic Safety Association (NHTSA), sleepiness and exhaustion contribute to over 100,000 accidents each year, leading to more than 1,500 fatalities and over 40,000 injuries. These concerning statistics are limited to the United States. Despite its serious repercussions, the danger posed by driving while fatigued is often downplayed, with a worrying lack of awareness about the risks involved and the efforts being made to reduce such occurrences.

Certain demographics are more susceptible to falling asleep at the wheel, and this puts them at increased risk of injuries, or worse. These include shift workers (these people often cannot maintain a stable sleeping schedule due to the ever-changing nature of their work schedule), young or inexperienced drivers, business travelers and more. There are a plethora of reasons why someone could be suffering from fatigue, but the risks are the same. Roads are not the safest place to be, so we’ve compiled a guide that will list off and explain drowsy driving risks and regulations that, if you’re aware of them, help you avoid being caught in a traffic accident.

Drowsy Driving Risks

The Centers for Disease Control and Prevention (CDC) have estimated that 1 out of 25 drivers above the age of 18 reports falling asleep at the wheel in the last month. Upscale that to how big the population is, and you’ll get a rough idea of how many people have this issue.

Fatigue as a condition has a large variety of possible causes. These range from lack of sleep or an unhealthy diet plan to not enough physical activity (or too much physical activity), jet lag, or more serious health problems like anemia, heart disease or sleep apnea. To make matters worse, the medication used to treat a lot of these conditions can cause fatigue by itself, further complicating things. When you look at all these causes, it may seem like it’s very hard to avoid fatigue reliably – because it is.

When a person is suffering from drowsiness or fatigue, their performance in many aspects of life (including driving) downgrades to a worrying degree. While each person deals with fatigue slightly differently, some risks are consistently present across the board. Here’s a list of downsides that are especially relevant for drivers of any age:

• Reduced alertness and longer reaction times: Being a good driver largely depends on your ability to maintain a high level of awareness when it comes to nearby traffic sign instructions, the conditions on the road itself, as well as the position, speed and direction of nearby vehicles. You should also be able to react to new information correctly, such as a vehicle making a sudden turn or any similar situation. Being tired makes you worse and noticing and responding to potential threats and obstacles, which can very easily lead to injury, vehicle damage or death.
• Weaker hand-eye coordination: Hand-eye coordination (or eye-hand coordination) is your ability to utilize visual input to guide the movement of your arms and hands. Without this ability, we wouldn’t even be able to do simple tasks like picking up and accurately placing objects, let alone drive properly. So when fatigue makes you worse at driving on a physical level by weakening your hand-eye coordination, you’re suddenly in danger – even if you don’t notice it.
• Inefficient information processing and memory problems: All the studying you did for your driver’s test means nothing if you can’t remember the necessary information when it counts. Fatigue can make you forgetful and careless because it inhibits your mind’s ability to interpret information gathered by your senses correctly. Couple this with longer reaction times and you have an accident just waiting to happen.
• Irritability and anger: Our tolerance levels tend to drop when we’re exhausted. Think about all the times you’ve seen bad drivers on the road and experienced a mild case of what is sometimes called “road rage.” Fatigue makes it much easier to become irritated and angry – the perfect mental state for taking unnecessary risks. It should be fairly obvious how this manifests in the form of higher collision chance, especially if the person is prone to aggressive reactions while tired. Irritation and anger also serve as a potent distraction, since we’re swelling with emotion and unable to think clearly or notice our surroundings.

As you can see, the downsides associated with drowsy driving can strengthen each other. All of it comes from fatigue, however, and thus we must put maximum effort into making sure we’re well-rested when we have to drive somewhere, even if it’s a routine trip like going to work.

Drowsy Driving-Related Laws and Regulations

Although it’s a slow process, a legislative effort has been made over the last decade to impose punishments and fines for drowsy drivers, often equating the offense to reckless driving or even manslaughter and negligent homicide. Staying awake for 18 hours straight is considered the same as having a blood alcohol content of 0.05 (the legal limit is 0.04 for commercial vehicles and 0.08 otherwise). Staying awake for 24 hours straight is considered the same as having a BAC of 0.10, strictly above legal limits. Drowsy driving is getting more and more acknowledgment over time, so let us examine exactly how severe the punishments for drowsy driving are in various states, and how the government has helped spread awareness about this issue.

• In Alabama since 2016, the date of November 19th is considered Drowsy Driver Awareness Day. They’re also considering the implementation of drowsy driving warnings in educational material such as driver’s manuals, courses, and license exams.
• In Arkansas, if the driver has been awake for 24 hours or if they were asleep at the wheel after 24 hours of being awake, they get punished with a class A misdemeanor for negligent homicide if they participate in a fatal accident.
• California proclaimed April 6, 2005, as Drowsy Driver Awareness Day.
• In Florida, the first week of September is “Drowsy Driving Prevention Week.” During this time, the police and the general public are given education about the risks of drowsy driving. A point is made about how drowsy driving carries the exact same risks as drunk driving and is equally dangerous.
• New Jersey treats drivers who have been awake for 24 hours or more as though they’re driving recklessly and fines them accordingly. In fact, the severity of this offense is considered the same as that of drunk driving.
• Texas takes the same approach as Florida. The week between November 6 and November 12 was declared as “Drowsy Driving Prevention Week.” During this week, people are educated about the risks of drowsy driving and various prevention methods.
• Utah has been commissioning studies that determine which sections of their highways are the most susceptible to drowsy driving-related accidents. As a result of these studies, they have placed many road signs that warn drivers about the risks associated with fatigue, as well as directions towards nearby rest stops.

Many bills have been proposed within the last decade, and there is no doubt that more are on the way. People are slowly becoming more aware of all the risks that come with fatigued driving, although how much positive change this will bring in is unclear.

Drowsy Driving Versus Drunk Driving

We’ve briefly covered this, but drowsy driving is as dangerous as drunk driving. Depending on how long you stay awake before driving, it can legally count as having your performance equal to that of a drunk person. Let us look at what happens to a person while driving drunk. We won’t dwell on the individual points for too long, as this section is mainly here to show how similar the effects of fatigue and alcohol can be.

A drunk driver may suffer from any or all of the following issues:

• At a BAC of around 0.02, the driver’s ability to multitask and register visual stimuli is weakened. Multitasking is a crucial ability we use to drive – an average driver has to keep track of more than a few variables and simultaneously steer the vehicle and pay close attention to the road.
• Once the BAC reaches 0.05, your information processing, reaction time and eye movement are all slowed considerably. Your hand-eye coordination is also weakened, adding to the list of problems. All of these are crucial factors for (un)safe driving, and this is why commercial vehicle drivers are legally required to be under 0.04%.
• A BAC of 0.08 is the legal limit for any type of driver. At this threshold, reaction time becomes even worse, making it very difficult to respond to danger properly. Your ability to reason and perceive things is considerably weaker as well, inviting even more potential trouble.

Notice how similar the symptoms are. Depending on who you consult, they may even be identical. That’s why awareness is being spread about drowsy driving in an increasing number of states. A person driving while intoxicated has the same problems as a person who hasn’t had enough rest, and their punishments in the face of the law are becoming the same as well.

Drowsy Driving Prevention

So how do we deal with this issue? It’s virtually impossible to avoid all the pitfalls that can lead to fatigue since the causes are everywhere. The way most of us lead our lives, from work schedule to social activities, to childcare, doesn’t lend itself to having a healthy sleeping schedule. A simple night out or late work shift can single-handedly cause an accident, even if the chance is small. Here are some ways we can stay safer on the road by reducing the amount of fatigue we have to deal with regularly:

• Plan your schedule so you can get enough rest. An average adult needs at least seven hours of uninterrupted sleep to be at peak performance. If you’re constantly running into problems falling or staying asleep, consult your doctor and get educated about the causes and solutions. An undiagnosed sleep disorder is the last thing you want to worry about on the road.
• Get a cup of coffee or some chocolate. Coffee is a part of many people’s morning routine, and while it can’t replace a healthy seven-hour sleep, it can give you that extra boost that keeps you alert. Chocolate and carbonated drinks (especially energy drinks) can be a good replacement for coffee, as can various brands of tea. All of these things have a pleasant taste, which can help keep a habit.
• Make use of rest stops along the road. If you’re driving along the highway, and you start feeling fatigue taking over, don’t hesitate to take a nap at a rest stop. While you may not be allowed a long sleep by their rules, a quick power nap is all you need to get back in shape for driving.
• Keep a window open. Ignoring a lack of fresh air is a surefire way to become sleepier, even if you had enough rest previously. Carbon dioxide is the culprit here, so make sure there’s at least one window that allows the air to circulate. Even if it’s cold outside, it’s important to keep yourself awake enough to drive safely.
• Don’t travel alone, whenever possible. Having other people in your car is a reliable way of keeping yourself awake. If they have a driver’s license, they can even take over for you if the situation is dire. Try to hold a conversation, but don’t lose focus on the road while doing so.
• Listen to some music. There is a reason music fits sports so well – an energetic track can pump you up, increasing alertness and keeping you awake. The same applies to driving and makes music a handy tool to prevent fatigue from kicking in. Don’t expect it to keep you in peak performance if you haven’t had proper rest for a long time, though.
• Make sure you have a good meal before driving. Not eating properly is a very common cause of fatigue, and it’s a very easy fix. Don’t skip breakfast and make sure your ingredients are healthy and fresh.

Most people don’t usually consider the crime statistics or how safe different cities are until they’re thinking about moving to a new place. However, the difference between the safest cities and those considered to be more dangerous is significant. Residing in a city with high crime rates can affect your life negatively in several ways, such as impairing your ability to stay healthy, save money, or acquire sufficient rest. It might also cause continuous feelings of stress and worry, which are not easy to shake off. The level of safety is also a crucial factor when deciding on where to buy a house, which areas to visit for leisure activities, and how much to invest in home security.

Because your sleeping schedule is at risk, we want to make a ranking list of the safest cities to help you pick the next place to move or visit. Most safe cities come with other benefits like a stronger sense of community (the idea that everyone in a small town knows each other isn’t as far-fetched as you’d think), less noise, no excessive brightness and sometimes even less pollution. It makes them ideal places to live even if you’re not super-worried about safety.

How did we make this ranking?

There’s more than one way to get an idea of how much crime there is in various cities. Countless polls and surveys have been conducted over the years, but these methods end up resulting in nothing but subjective opinions and speculation. For us, this wasn’t enough – so we went straight to the hard data.

The best way to find accurate crime rate statistics is to have a look at the FBI’s crime data reports. From these reports, we can summarize the per capita rate of violent and property crimes (the main categories that cause safety concerns) and rank the safest cities out there. Let’s make a quick comparison to show you the difference between the safest and least safe city according to our data. In Cary, NC (the safest place on our list), you roughly have a 1 in 93 chance of being a victim of property crime. Meanwhile in St. Louis, MO – that chance skyrockets to 1 in 30. That’s just over three times as likely and is the cause of a lot of stress for St. Louis residents. Property crime is the more relevant value when it comes to home security since around 19% of all property crime are burglaries. Let’s look into the best possible places to live if you’re concerned about your safety.

The Safest Cities in the US

Cary, NC

If safety is your primary concern, almost no city in America is as attractive as Cary, NC. It ranks second-to-last in both its violent crime rate (64) and its property crime rate (1074). It makes the likelihood of being the victim of a crime incredibly small. On top of this, the schools are in very high regard among its populace, making Cary the perfect place to raise your kids. The nightlife in this town is not extremely active, but we feel that this adds to the safety and peace you benefit from while living here. If you’re looking to party, there are nearby towns where that’s much easier to find. The town has a very deep suburban feel to it, adding to a sense of community that seniors find particularly attractive. When it comes to food, Cary doesn’t disappoint. There are a lot of restaurant options, letting you sample many kinds of national cuisine. Whether you’re a young professional looking to further your career, or you have a family to raise, Cary is one of your best safety options.

Irvine, CA

The police patrols in Irvine are very active and regular, making it one of the safest cities in the US. It has the single lowest violent crime rate in the country, at only 61 per 100 thousand inhabitants. The property crime rate is the 9th lowest overall, at around 1316. Couple this with the cozy suburban aesthetic of the town and you have an incredibly tempting place to move to. As an additional benefit, the education offered in Irvine is top-notch, making this town an ideal place to start and raise a family. Ordinarily, a lot of schools in a given town are underfunded and in a state of mild disarray, but Irvine has incredibly talented people allocating the town’s funds, so every school is well-equipped.

The food selection is a tad more limited than places like Cary, with most of your options being popular, well-established food chains. As long as you’re not looking for exotic cuisine, however, this should be more than adequate. The close proximity to a beach attracts tourists, but the noise doesn’t spread to other parts of town.

Naperville, IL

Naperville, IL ranks third on our list as it sports the 6th lowest rate of violent crimes at 91 and the 5th lowest rate of property crimes at 1,159 per 100 thousand residents. It’s a very clean town to live in, and it offers many different types of housing to fit the needs of you or your family. The taxes are considered slightly steeper than average, but that contributes to the surprisingly high educational standard, as all that money goes to school funding. If you’re a shopaholic or you have some gourmet tendencies, Naperville has a lot of places you can visit.

The town has a lot of space for cycling or running, which should satisfy the more athletic readers out there – especially when you see how gorgeous the scenery is. The lack of heavy pollution contributes to the health standard in this town, and if you have sleeping problems, Naperville is a good place to overcome them.

Port St. Lucie, FL

Port St. Lucie, FL is an incredibly safe town to live in. It has the third lowest property crime rate at roughly 1,126 per 100 thousand residents. The rate of violent crimes is also in a good spot, ranking in at 9th safest at 98 per 100 thousand inhabitants. Not many cities can boast a higher level of safety than Port St. Lucie, and it has so much more to offer on top of that. If you’re not a fan of public transport (and let’s be honest, who is?), then this town can save you a lot of hassle. Everything you could need is close-by, with the possible exception of entertainment establishments.

On top of that, the town is very clean, with minimal car pollution. You can sleep easy in Port St. Lucie, knowing that you’re as safe from illness as you are from crime. Many of the common stress sources are either not present or much milder than average in towns like this. The suburban, peaceful feel of the town (and its community) also makes it more suitable for seniors and children.

Allen, TX

Allen is not only very safe in terms of crime rates; it’s also a great place to invest in real-estate. With 98 violent crimes and 1,245 property crimes per 100 thousand residents, the risk of being a victim is very small. In fact, there is around a 1 in 1020 chance of being a victim of violent crime, which borders on nothing. If you’re looking to raise a family, Allen offers a high-standard school system with lots of opportunities for your child to compete in sports.

Because the city is frequently expanding, the real-estate and job markets are booming, so you can secure your future here. Allen has a lot of restaurant options for your eating pleasure, and the town’s expansion is only going to bring more variety when it comes to food and entertainment. The streets are very clean, so you never get angry at the amount of litter or pollution, and can pursue a healthy lifestyle with ease. Allen is a safe and cozy town, and it can make the perfect home.

New York, NY

Given how many crime flicks take place in New York, it’s easy to make the assumption that this city is full of crime, but this isn’t even remotely true. While the violent crime rate is not super small at 573 per 100k people, the property crime rate is very low, at roughly 1,462. The reason we value this city’s safety above a ton of other cities is the notably small burglary rate. There are only 141 per 100k residents, which means burglaries are basically a non-existent issue. Not having to make a massive investment in home security is a huge upside of moving to New York, since you have more starting capital to kickstart (or advance) your career.

It should come as no surprise that New York is teeming with opportunities to have amazing food from many cultures and nations, as well as a plethora of entertainment options. New York is one of the main destinations for popular bands touring the country, among other things. Crime has been on the decline in this city for the past decade and continues to drop thanks to the massive effort of local law enforcement. New York is definitely not just a tourist destination. If you have some method of dealing with potential traffic noise, it is a safe and prosperous place to live.

Murrieta, CA

Nothing puts a stop to crime in a suburban town like a strong military and police presence. There is a mere 1 in 71 chance of being the victim of property crime. Violent crimes don’t thrive either – your chances of being a victim of one are around 1 in 1410. If you don’t mind slightly hotter than average summers, this town is a suburban paradise. The combination of excellent schools and helpful family support programs make this town one of the best in the country if you have or plan to have kids to raise.

If you somehow end up being unable to find a specific product or service, major cities like Los Angeles are just over an hour’s drive away. The ability to make a very quick trip to the beach is a massive selling point for any town, and Murrieta is no different. If you’re looking for a healthy, low-pollution environment to live in, this town delivers without fail. The scenery is beautiful – you can treat yourself to some running/cycling trips through all that nature. The only minor downside to living in Murrieta is that you don’t have a crazy amount of options when it comes to entertainment. But honestly, that is an acceptable trade-off if it means everyone can sleep easy and safe.

Thousand Oaks, CA

If you’re a fan of outdoors activity, especially hiking, this town is for you. It is super-safe from crime, having a violent crime rate of 133 and a property crime rating of 1305. A statistic like that means you can safely enjoy the proximity to nature that this town boasts. There are many hiking trails you can explore, and the cleanliness of this small town is a massive health benefit. It takes you less than an hour to reach the beach, and bigger cities such as LA are also relatively close-by. Thousand Oaks has a very strong, tight-knit community, as they demonstrated recently when their town went through a series of unfortunate events. It helps to further reduce crime, as the townspeople are all incredibly supportive of one another.

The quality of education is also top-notch, which is excellent for raising a new family. Your child can grow up in an environment closely tied to nature, and get lots of support at school. If you can deal with early store closing times and have a healthy budget, Thousand Oaks is as close to a perfect idyllic town as it gets.

Moving to a new place can be an incredibly tense and stressful scenario, especially for individuals who are doing it for the first time. The level of stress experienced can rival that of losing a loved one or enduring a divorce. Witnessing a move as a child is one thing, but being responsible for managing a move brings its own set of exhausting challenges. However, with proper planning, moving can greatly enhance your sleep quality and life in general. In this guide, we will explore advice on how to effectively plan your move (pun intended), with the goal of minimizing feelings of being inundated and overly stressed. Armed with a well-thought-out plan, a detailed checklist, and some effort, the moving process can turn out to be a lot more straightforward and even enjoyable. Let’s dive in.

The Great Moving Checklist

One of the best ways to keep things moving in a controlled and steady fashion is to maintain a checklist that boils down moving into a set of steps. Decide what your moving date is going to be, and then start clearing the checklist at least two or three months in advance. It should give you ample time to find a good moving company if you choose to do so, and a buffer period for dealing with unfortunate events is never a bad thing. We will explain the steps taken during a move, so you don’t feel confused about which activities take priority early on.

• Keep track and organize by buying a notebook or open a document on your laptop or smartphone. It’s easy to get confused in a hectic situation like moving, so be smart about it.
• Sort your belongings and determine which of them you are 100% invested in moving. If you don’t truly need or use something, it’s a good idea to donate it, sell it, or get rid of it. Many households end up in a Hoarders-style situation because they get sentimental about old possessions when these items are more trouble than they’re worth.
• Find a moving company. The earlier you deal with this, the better. Sort through the companies until you find a handful of top candidates, then speak to them to narrow down your choice. Make sure you look up customer reviews, just in case an otherwise trustworthy-seeming company has a reputation for breaking or “losing” items. If you’re arranging a long-distance move, find a mover even earlier than you normally would.
• Search for packing supplies like boxes and tape. Boxes can often cost very little to nothing if you know where to look. A smart approach is to get in touch with furniture stores. These stores have a variety in terms of box size since furniture itself comes in various sizes. Print shops are another solid option since they often have a surplus of paper boxes that you can use to carry smaller items. Priority mail boxes that post offices use are a great idea too.
• Purchase a hand truck and other moving tools. These tools are often fairly inexpensive, and they can be a lifesaver while moving to a new place. You want a hand truck that can comfortably handle at least 150 lbs. Look out for extra-thick wheels as they make it easier to transport the goods without the risk of deflation. A scalpel or box cutter is another cheap and practical tool to get your hands on, to make the unpacking process that much easier.
• Set aside all your important documents. Passports, birth certificates, school records, everything. If you have a safe place to keep these items, consider storing valuables like jewelry with them. These are crucial items you don’t want to lose in the potential chaos of packing all your stuff, and you will probably be transporting them yourself for added safety.
• Measure your new home. All your stuff may be able to fit into your current home, but it’s very easy to overestimate the amount of space you’ll have in the new place by looking at the largely empty rooms. If you find yourself suddenly worried about whether all your things can safely fit into the new house or apartment, it may be time to do another round of sorting and purging. Only keep what you know you’re going to use regularly. Additionally, measure the walls if you intend on putting up wallpaper or doing any kind of early redecorating.
• Make bedding plans immediately. The last thing you want while unpacking is low sleep quality and bed problems. Determine whether your new home has room for your current bed, or if you want to make changes. If your mattress is close to or past its warranty expiration date, you should look into getting a new one. If you recently entered a relationship and are encountering sleeping problems due to your partner’s sleeping habits, there are mattress options that solve a lot of those problems. If you need to save space in your kids’ room, consider a bunk bed. Whatever your goal is, make that plan as early as possible to save yourself a lot of trouble in the long run.
•  Pack up currently irrelevant items. For example, if you’re going to be moving in the middle of summer, you don’t need to keep winter jackets and coats in your closet. You also probably won’t be reading most of your books, for the time being, so pack them too. Get things like this out of the way early, since it also helps you keep track of what remains unpacked.
• DIY approach. Some people prefer the DIY approach over dealing with moving companies. If you wish to take this route, renting a truck is the obvious first step. Most if not all rental companies charge roughly $1 per mile, and some of them come with miles included in the rental price. Getting included miles like that is only worth it if you’re planning on moving over a long distance. If you’re moving locally, then a cheaper pay-per-mile deal is your best bet. Make sure the truck’s insurance covers the most likely sources of damage, such as trees damaging the roof or similar problems. If you run into accidents and complications on the road, even if it doesn’t result in physical injury, you may find your wallet taking a big hit to cover the damage. Avoid that situation in the first place by choosing good insurance.

Just as with moving companies, rent your truck early in the preparation process. That way, you can snatch up good deals before they become unavailable, and avoid being forced into sub-optimal or overpriced choices. You may encounter special discounts if you’re a student or you’re shopping online, and those discounts can be generous (going as high as 50% or more in some cases).

• Ask your friends to help you move. Trying to move to a new place without help can be nearly impossible for some people. Everyone who has ever moved house can relate to how exhausting and stressful it is. If they’re available, ask your friends and to help you pack, unpack, or transport items. Make sure to treat them to a nice dinner and pay their fuel costs to show gratitude. Offer to help them move when the time comes.
• Transfer your utilities. Make a detailed list of your monthly services – electricity, gas, water, phone, television subscription, Internet, etc. Don’t overlook anything or you can run into complications down the line where you want to avoid them more than ever. Write down what’s on the meters, so that you don’t have to remember it during a hectic move. Fill out your address change form as well. Try to do all of this early, since you may have to wait for certain services to be installed properly, and you want that sorted out as soon as possible.

Packing Advice

If done without preparation or planning, packing is a nightmare of lost items, confusion and stress. It’s very easy to misplace something or have a precious belonging damaged due to negligence and rush. As with everything else when it comes to moving to a new place, planning is key.

An important thing to do when packing and preparing to move is set aside all the things you’re going to need close-by during the whole moving process. For example, you’re going to need a few sets of clothing to switch between while you pack everything else and transport your belongings. These clothes should be kept in a separate suitcase that allows for easy access, and you should treat that suitcase as though you’re on a trip. Everything you use on a day-to-day basis is there, like toiletries and similar items. Once you’re done packing the rest of your things, you can simply close that suitcase and take it with you. This approach prevents you from accidentally packing something crucial for your day-to-day life.

Before packing anything, sort your belongings to make your job easier. A common approach (and one we strongly recommend) is sorting and packing items by room. This makes it very easy to later unpack and distribute those possessions in your new home. While you will typically have to make compromises and sort some things outside of their room-specific boxes, this approach also benefits people you have helping you, when combined with a good labeling habit. If you unload a box labeled “Kitchen – Plates,” you immediately know where to take it and unpack the items inside. It reduces stress and helps you unpack much faster than you normally would.

A lot of homes have some sort of storage room, and in dire situations, a regular room can be repurposed into one. If you have to pack a lot of extra sheets, pillows or similar items, pack them all together, so you’re aware of where you used to keep them, and how urgent it is to unpack them, as well as where they belong in your new home.

As mentioned above, labeling helps save a ton of time, if you are thorough and diligent. We recommend purchasing stickers that allow you to write on them, and marking the following attributes on each box:

• Mark the room the items inside belong to. This one is intuitive. Labeling like this helps whoever’s unloading and unpacking know which room they should go to and saves a ton of time and patience.
• Mark the weight. It is crucial for loading the packages into a truck since it prevents accidents where a heavy box is placed on a light one, causing potentially serious damage. Especially when you’re not the only one doing the loading, help your partners out by labeling for weight.
• Mark the orientation. By this, we mostly mean which side goes up. Much like the weight labels, the orientation labels are essential for managing storage space and loading/unloading trucks.
• Mark boxes with especially fragile contents. Another self-explanatory bit of advice, but one that is often overlooked. Boxes labeled as containing fragile items should be placed individually, and ideally secured into place by nearby heavy boxes.

The End of the Road – Moving In and Unpacking

It takes time to settle into a new home. The layout of the place is probably entirely different from what you’re used to, and you may not feel completely in charge. Unpacking properly isn’t very difficult if you’ve been following the advice thus far, but we still have some advice we want to share.

• Find a closet and use it early. While it’s not super-difficult to unpack, it will result in having stuff all over the place that may not have been distributed properly. If you have any boxes that don’t have to be opened immediately, store them in your closet to free up space elsewhere in your home. Once the crucial things have been properly unpacked and placed, you can take these boxes out and properly unpack them. Follow the same storage guidelines you would for loading a truck – read your labels for weight and orientation and obey them.
• Keep your furniture assembly manuals if possible. It largely applies to the period between purchase and your decision to move. Some pieces of furniture are big enough that they have to be disassembled before transport. It can cause problems when you have to put them back together again if you don’t have a manual or another kind of resource that walks you through the setup process. Luckily, most manufacturers can send you an email with a copy of the instructions. Try to secure that copy before attempting to move, as a part of the planning phase.
• Before you push your furniture into place, give it a healthy dust-up. Transporting your boxes and furniture often gets them slightly dirty, and you don’t want to have to deal with that dirt when other items are preventing you from moving individual pieces of furniture. Clean them before they’re in their proper place, so the biggest problem you have is dirt on the floor – which is very easy to deal with in comparison.
• If anyone helped you move, make sure to compensate them for their fuel costs (if they’re your friends) or tip them some cash (this mostly applies to moving company workers, but your friends will appreciate it too!). Treating your friends to some barbecue for a job well done also does wonders, since helping you move is a huge favor.

While a lot of people spend time looking into mattresses, bedding’s significance often goes unnoticed. Bedding includes items ranging from bed sheets and pillowcases to comforters and blankets, basically any material that goes over the mattress. Many pick out their bedding focusing primarily on aesthetics or price, not realizing that the quality of their bedding can greatly impact the quality of their sleep. Like mattresses and pillows, there is a broad range of bedding available on the market, designed to meet the diverse preferences and requirements of individuals.

Many mattresses come with a removable and washable cotton cover, but the easiest way to protect the mattress and the duvet is to use sheets or bedding. There is only one way to use bottom sheets, but the top sheet can be used in two ways, depending on sleeper’s preference. It can either rest atop, or be placed beneath the sleeper’s body. Mattresses and duvets are very sensitive, and apart from protection, bedding and sheets can help to ease maintenance. Some sleepers don’t see the point in using additional layers, and in this guide, we will explain why bedding products are actually very useful.

Bedding 101

Mandatory basics among bedding include sheets and pillowcases. They are usually included in sheet sets, but can also be bought separately. A sheet set contains the following types of linen: fitted sheet, top sheet and matching two pillowcases. Fitted bottom sheet comes with an elastic band around its edges, so it can tightly fit your mattress without sliding or wrinkling during the night. Unlike it, the top sheet does not feature an elastic band, and it rests freely atop of sleeper’s body, which is why it slides and moves around so easily. Another bedding item is valance or bedding skirt, its purpose is purely decorative, as this piece of fabric is placed between the box spring of a bed and a mattress. Since they do not get in touch with sleeper’s body, their prior purpose years ago was to keep the dust away from the storage space underneath the bed, but nowadays it just hides the sides of a bed box making the overall bed appearance more attractive and rounded up.

When shopping for bedding sets or top and fitted sheet only, take some of our advice into consideration:

• Materials – a wide range of materials is used in bedding, and it is essential to choose the most comfortable composition that will enhance your sleep. The most common one is, of course, natural cotton. Sleepers who are looking for a more luxurious feel should try bedding made from Egyptian cotton. We also recommend checking out linen, bamboo, flannel, silk and lyocell sheets.
• Size – it is not so important that the dimensions of the top sheet match exactly the mattress size, but it is crucial that the bottom sheet fits the mattress. Although fitted sheets have an elastic band and can stretch a bit, that does not mean that they can fit on any bed. If the bottom sheet is too small, it cannot be used, and if it’s too large, it would not fit tightly. That is why you should always compare the dimensions of mattress and sheets, or check if your mattress manufacturer also offers complementary bedding products.
• Weave – one way of fabric production is weaving, and bedding products usually fall under one of these three weave categories: percale, sateen, and twill. Different materials can be used for all three types of weave.
• Design – the eye-catching factor that can make or break any deal. Shoppers sometimes go for an attractive design and end up with a low-quality product that will quickly need a replacement. The good thing is that the bedding can be bought in sets, so there is no need to bother with mixing and matching patterns, colors and finding the right one. Pay attention to colors, because bedding items are meant to be washed frequently and on high temperatures, which may cause some colors to fade a bit over time.
• Plying – this process is used in the textile industry to create a durable yarn. Two or more twisted strands of yarn are twisted together to form a thread. Majority of sheets is single-layered (one-ply) or double-layered (two-ply). The two-play ones are denser and more massive than the one-ply sheets. Before, a lot of manufacturers were cheating on their consumers because they were counting every double layered thread two times. Those types of scams are today considered as illegal and controlled by the Federal Trade Commission (FTC).
• Shrinkage – like any other fabric materials, bedding is susceptible to shrinkage if it is not washed on recommended temperature and programs. Shrinkage of around 5% is always expected and stated in the declaration. Different materials react in different ways, so it is essential to follow the prescribed instructions for washing, because some materials such as silk cannot be washed in a machine.

Materials for pillowcases and sheets can vary in their price and composition, so we have created a chart to sum it up for you.

Beside sheet sets, bedding category also includes blankets, comforters, duvets, and bedspreads which are heavier and thicker types of covers. Due to their composition, they are warmer, but they are also more visible because unlike sheets they are not always hidden below other layers of bedding, so the greater attention has been dedicated to their design, pattern, and color.

The blanket is a layer that usually goes between the top sheet and the comforter, but they can also be placed underneath the sleeper’s body for an extra cozy and warm sleep surface, perfect for cold nights. Blankets are usually slightly larger than the average mattress size so that they overlap its sides or provide more material for snuggling. Most blankets come in four sizes: Twin, Full, Queen and King. One type of blanket is a so-called throw-blanket which is smaller in size and usually used as a leg warmer or like a decorative item thrown over the bed.

When it comes to techniques of production, blankets can be knitted, woven or quilted in different styles. Price and material composition comparison is in a table below.

Bedspreads, comforters, and duvets are somewhat similar and often mixed due to their features and purpose. The bedspread can be any cover that goes on top of as a bedding layer, and bedspreads are mostly divided into two main categories, duvets, and comforters.

Comforters are bedding covers filled with wool, down, down alternative or feather materials. All four sides of the comforter are quilted or stitched to prevent the stuffing from escaping. Comforters can also be placed in a duvet cover and function as a duvet. Both comforters and duvet should match the size of a mattress or be slightly larger. In the table below we have compared these two very similar forms of bedspreads.

And we have also prepared a chart which compares their prices and compositions of both, duvets and comforters.

The Grand Sheet Debate

Recently, the necessity of using the top sheets was brought into question, while some sleepers cannot imagine sleeping without them, others see no reasons to continue using them, and the millennials were the ones who lit this subject up. We have been witnesses that lately it has become quite popular to accuse millennials of ruining some conventional things or habits, so are the sheets the next thing that we are going to get rid of? Considering how annoying can it be to strain the top sheet properly or to iron it, can we blame the millennials for simplifying their house chores and saving their precious time?

By the good old fashioned way, a bed should have a proper bottom sheet, top sheet, blanket and another final layer over it all, like a coverlet or some kind of top sheet. That is quite an amount of sheets per one bed, and it can quickly fill in your washer and dryer leaving little to no space for all the other stuff. And, the crucial question is, do all these layers have a real function?

The truth is that the top sheet requires extra work, and it can be easily bunched up during the night which means that every morning, or every night before sleeping, you have to spread it in place over and over again. Besides the fact that it takes extra space in the washer, sheets will also take away extra two or three minutes of your time. It is not too much, but when you are dead tired or rushing to go to work, you would probably want to avoid it. If you do not do it in the morning, that small chore will wait for you when you go to sleep. Also, these top sheets somehow always manage to slide down, so by the morning they always end up all wrinkly and twisted around somewhere between the ankles.

On the other hand, here are some arguments that millennials might not like as much. Despite the fact that it takes an additional effort, a flat sheet will help with temperature regulation during the night. During the hot summer nights, a top sheet will keep sleeper’s body cool and provide solid airflow, while during the winter this additional thin layer will warm you up a bit more. Top sheet’s primary function is to separate the sleeper’s body from the duvet cover or a blanket, prolonging their wear and preventing that the sweat, oils, etc. get in touch with them. Although some duvets come with a cover, it is always such a struggle putting that cover back on. If you are going to stick with top sheets anyway, think about them as some daily ritual, spend five minutes less on social media and do something for your self-care.

While in the US vast majority of bedding sets include a top sheet, sleepers in Europe have different habits and rarely use a top sheet between a fitted one and a duvet. Luckily, there is no need to switch continents when you can simply exclude the top sheet if you do not feel comfortable using it, it is always a great solution for a last minute Halloween ghost costume. In the end, we will leave it up to you, our dear sleepers, to decide what is best.

The quest for a new mattress can often feel overwhelming and exhausting. In choosing the right one, several factors must be considered, including its cost, the level of comfort, firmness, the materials utilized, durability, among others. You find yourself sifting through hundreds, if not thousands, of different models, brands, and both online and brick-and-mortar stores. This process requires a good deal of research, time, and energy. It’s hardly surprising that this journey can lead to significant frustration for many shoppers. Nevertheless, with the assistance of this guide, you’ll be capable of moving past your frustrations. We’re going to explore the various mattress options available, discuss their advantages and disadvantages, and also tackle other essential factors that influence mattress quality and comfort.

When and Why Do You Need to Buy a Mattress?

There are many reasons why you would need to buy a new mattress. If your current model is more than seven years old, you should consider replacing it. Many factors can impact the lifespan of a bed. Generally speaking, all mattresses are prone to sagging after a period of use. They can also get indentations from excessive weight or higher concentrations of mass. Both of these can undermine the support of the bed.

Certain types of beds are also more or less durable than others. For example, airbeds and latex models are less susceptible to tear and wear, and because of that, they are much more durable than other models you can find. Your sleep habits and how much you use the bed can also influence the deterioration of the mattress. Nonetheless, the general rule is that mattresses need to be replaced after seven years, no matter how much you use it or how long the warranty lasts. Although some models give great support no matter how old they are, they still need to be replaced.

If you experience pain and aches or start to have pressure points that have never bothered you, you need to look for a new mattress. The same goes if you suddenly start tossing and turning because the bed doesn’t fit you. Additionally, when your body changes, you need to change your bed. Your weight can influence how your mattress feels, and it can impact your support and firmness needs that tend to change as you gain or lose weight, or as you age. An inadequate mattress can contribute to many medical conditions, while a suitable one can help ease some conditions and their symptoms.

Lastly, if you are looking to replace your bed for a better one, even if it is not necessary, that is completely fine. If you can afford an upgrade and believe you need one, go for it. Many owners had stated that they had higher satisfaction when they replaced their old bed for a more expensive model.

Important Factors for Choosing a New Mattress

Many factors influence the performance and support of the bed, and you need to keep them in mind when purchasing a new mattress and comparing brands and models.

Durability

As we discussed previously, an average mattress will last for seven years before you need to replace it, but ultimately, the lifespan depends on the material composition. A memory foam model will perform for seven years, while airbeds and latex models show above-average longevity and hybrids and innersprings have much shorter lifespans. However, this all depends if the bed has excessive deterioration like sagging or indentations.

Firmness

Another critical factor is the firmness of the mattress that shows how firm or soft the bed feels for the sleeper. Firmness depends on the materials used in the comfort layers, and it is measured on a scale from 1 to 10, with 1 being the least firm level and 10 being the firmest level. There are three kinds of firmness you can find on the market – Soft(1-3), Medium (4-7) and Firm (8-10). Soft is the preferred firmness for lightweight people who have less than 130 pounds. Anybody with more than 130 pounds might experience excessive sinking in the bed and get reduced support because of that. For anyone below 130 pounds, soft beds conform closely to the sleeper’s body and feel very comfortable. Medium firmness has great support for most weight groups, although those with more than 230 pounds might still sink deeply into the mattress and experience discomfort and pain. The ideal firmness level for heavyweight sleepers would be firm. People with less than 130 pounds will not like firm models because they will not get conforming and experience pain. Individuals that have more than 230 pounds will enjoy this firmness level because they will not sink into the bed and they would get the appropriate conforming.

As you can see, the weight of the sleeper is directly linked to the firmness level. Apart from that, your sleeping position can also impact your firmness preference. Sleeping on the side requires proper spinal alignment that you can find in softer or medium mattresses. Back sleepers do not need any spinal alignment, and they won’t need a soft model because their position already provides good comfort for the spine. Instead, they will feel more comfortable on firmer beds. Stomach sleepers might also prefer firmer mattresses because they won’t have problems with sinking that they have on softer models because of the additional weight that is applied to the stomach area. Heavier stomach sleepers will especially require firm models.

Keep in mind that this might not apply to your needs because every person has different sleeping preferences. You should test out different firmness levels and see which one you prefer. Some brands also have flippable mattresses, which have different firmness settings in one bed, and are great for those with oscillating sleeping preferences. Usually, one side of the bed is soft and the other is firm, but some models can have two soft sides or two firm sides. Flippable mattresses are an excellent option for people who want to get a customizable model to match their oscillating firmness needs.

Thickness

The thickness of a bed is also something to consider. The size or the depth of mattresses is somewhere between less than five inches to more than fifteen inches, but the majority of models today have at least ten inches in height. Also, it depends on the mattress type. Foam models are much thinner than innersprings and hybrids. This consideration is vital for heavier individuals because your weight has a significant impact on the thickness you need. People with more than 230 pounds add more pressure to the bed, so thicker models that provide better compression support would feel more comfortable for them. Thinner models may cause excessive sinking which can hurt the sleeper. The best thickness that will adequately support larger individuals would be from twelve to thirteen inches.

Support and conforming

The conforming ability of the mattress helps with spinal alignment and prevents the development of pressure points. It is linked to the comfort layers of the bed, specifically the top layers. Mattresses that don’t conform closely can cause increased pain and pressure to your body, and because of that, you should opt for those with excellent conforming abilities. Models with thicker comfort layers that are made from latex, memory foam or both provide optimal conforming.

The support of the bed determines the amount of evenness you feel under your body. Mattresses need to provide proper and equal support for people of different weights and body types. An even surface contributes to spinal and pelvis alignment and will not cause sinkage under areas of the body that apply more pressure on the bed. If the model has excessive softness or firmness, it will have less support and can cause discomfort and pain.

A good mattress also needs the appropriate edge support. Even though this does not seem important, it plays a significant role in the overall support. In general, all models are prone to sinkage around the edges because people tend to sit there when getting up or before going to sleep. Models with reinforced corners provide excellent support because they prevent the sinkage in these areas. Typically, models with coil-based support cores and high-density foam give the best edge support.

When thinking about support, you also need to consider the motion isolation. Movement creates a motion transfer that you can feel in the entire bed. It can be problematic for couples because it might cause sleep disruptions from any action – from getting in and out of bed to just changing positions. To prevent this, you need to look for a model that has softer and adaptive comfort layers that minimize the motion transfer and limit them to smaller areas in the bed’s surface. Also, watch out if the bed itself makes noise. Airbed mattresses have the highest noise potential because of their electrical components and air chambers, while latex and foam models are silent when weight is applied.

Sleep Trials and Warranties

When buying a new mattress, you need to consider warranties. Many brands offer different sleep trials and warranty coverages. First, let’s start with the sleep trial. A sleep trial is a period in which you can test out the new mattress in your own home. Most models have sleep trials that last typically 90 to 120 days because the majority of mattresses require at least 30 days of using to be properly broken in before you can fully enjoy them. During the trial period, if you are not satisfied with the product, you can either return it for a full or partial refund or change it for a different model. This is the best way to find a model that will meet your needs and preferences.

Apart from sleep trials, mattresses also have warranties. A warranty is a guarantee stating that a product will be of high quality during a certain predefined period. The warranties can declare a defect if the bed has indentations and sagging to a certain degree. If the indentations and sagging are more than one inch, you can experience additional pressure and even pain. The average lifespan of a mattress is six years, but many can last eight or nine before they need to be replaced, but some specific models can start to sag and get indentations after a few years.

Not all warranties are the same, and they do not give the same amount of coverage. There are two types of warranties – non-prorated and prorated. Non-prorated means that you don’t have to pay extra costs to repair or replace the defective model. With prorated warranties, you have to pay a certain percentage of what you originally paid for the mattress if you want it repaired or replaced. On top of that, these prorated charges can increase with every year of ownership. Because of that, repairing or replacing a defective model could cost you a significant amount of money. Keep in mind that the average models can last for at least six years, so the warranty must cover that, but some models last for up to eight or nine years before showing any signs of deterioration, and some get indentations or start sagging in four or five years. The general rule is that the average performance and lifespan of a mattress are seven to eight years maximum, so the ideal and universal warranty would be ten years of non-prorated coverage.

Anxiety typically arises as a reaction to stress, according to the ADAA. It is characterized by feelings of unease, persistent worries, and physical changes such as elevated heart rate and blood pressure. It’s entirely normal to experience anxiety from time to time, and it should not be interpreted as an indication of a psychiatric disorder. Similar to how physical pain can signal issues requiring attention, sporadic anxiety helps identify particular stressors that need to be addressed.

Anxiety disorders manifest differently – the affected person constantly worries and fears for the future. If the stressors are identified (often the patient feels anxious without a specific reason), even when they are addressed, worried thoughts don’t go away. Over time, the condition gets worse.

According to the National Institute of Mental Health, anxiety disorders, phobias, and neuroses like obsessive-compulsive disorder and PTSD are the most common mental disorders in the USA. Researchers estimate that around 18% of the population (roughly speaking, approximately 40 million adults), suffers from the mentioned mental illnesses.

Anxiety can negatively affect sleep, and inadequate sleep negatively affects anxiety. Like in case of depression, anxiety and insomnia are comorbid and connected via a self-reinforcing feedback loop. Simply explained anxiety can keep us up at night, and insomnia further feeds anxiety.  It is proven that a good night’s sleep can alleviate the symptoms of anxiety and other mental illnesses like depression.

In this guide, you will learn more about the vicious connection between anxiety and sleep. We will discuss several anxiety disorders, and offer some solutions for better sleep when suffering from these disorders, starting form treatment options to implementing healthier sleeping habits into your lifestyle.

Sleep Deprivation and Anxiety

People who tend to worry too much by nature are logically more prone to anxiety disorders. However, the same people will suffer most from the effects of sleep deprivation. Anxiety causes sleep loss, and lack of sleep can provoke further worried thoughts in patients. This mechanism is also known as anticipatory anxiety. People who are prone to sleep deprivation may worry about not being able to sleep, based on their past experience. The worries stress out the body and the brain and act as a stimulant that prevents our mind from shutting down and preparing for slumber. Before learning how to sleep better with anxiety, let’s take a closer look at some of the most common anxiety disorders.

Generalized Anxiety Disorder

GAD manifests as free-floating anxiety or exaggerated worrying without any particular reason. The worry persists no matter what the affected person does, and it typically lasts at least six months. If a person has an object of concern, he or she is obsessed with the potential consequences worst case scenarios. Other symptoms include restlessness, difficulty concentrating, difficulty making decisions, continually changing your mind.

50% of patients with anxiety also have a sleep disorder. Common effects of GAD on sleep are difficulties falling and staying asleep, waking up too early in the morning or waking up to panic attacks. Those panic attacks are characterized by intense anxiety, increased heart rate, shortness of breath, sweating or chills and irrational fears.

When it comes to treatment, physicians recommend psychotherapy and drugs. CBT or mindfulness therapy helps patients to learn how to distract themselves or detach from negative thoughts, while drugs like antidepressants increase the activity of mood balance hormones and neurotransmitters such as serotonin, dopamine, and norepinephrine. For acute attacks, tranquilizers (benzodiazepines) such as Xanax and Ativan may be recommended.

Social Anxiety Disorder

SAD is characterized by a fear of being judged, negatively evaluated, or rejected in a social or performance situation. A socially anxious individual fears acting in some way that may be embarrassing in a social situation. People who suffer from this disorder avoid social activities and may experience panic or anxiety attacks in public.  The affected individual recognizes that the fear is excessive and irrational. A person can be diagnosed with SAD when social anxiety affects the person’s normal routine and relationships, and when it lasts for at least six months.

When it comes to treatment, physicians also recommend psychotherapy and medications. Cognitive behavioral therapy helps patients to prepare for social situations that challenge them. Talk therapy is usually equally or even more effective than drugs. Antidepressants help with mood management, while benzodiazepines like Xanax and Ativan may be used to prevent panic attacks. In case the person needs to alleviate physical symptoms such as elevated heart rate and blood pressure, excessive sweating, and shaking voice, beta-blockers (that block adrenaline) may be recommended.

Obsessive-Compulsive Disorder

OCD is characterized by a chronic pattern of unwanted, irrational, and repetitive thoughts that drive people to repetitive behaviors, also known as compulsions. According to studies, more than 2 million Americans struggle with OCD. Obsessive-compulsive disorder may coexist with eating disorders and depression.

Common symptoms include fear of germs or uncleanliness, unwanted aggressive thoughts, unwanted taboo thoughts or preoccupation with order, symmetry, or counting things. Symptoms of compulsions also include various rituals, such as obsessive cleaning, organizing and arranging things in exact ways, repeatedly checking on various things (for example, if the doors are locked or if the iron is off when leaving the house), and frequent counting. People with obsessive-compulsive disorder don’t necessarily have sleep issues, but some reported struggling to fall asleep at night due to the inability to control their thoughts.

OCD-afflicted persons recognize that their behavior is irrational. The rituals and compulsive behavior provides relief from anxiety, but not with pleasure. If you love to collect things and take pleasure in organizing them, you don’t have OCD.

When it comes to treatment, CBT has shown excellent results, especially a type of CBT-ERP therapy called Exposure and Response Prevention Therapy. The treatment consists of exposing the patient to the situation that triggers OCD behaviors and helping them how to refrain from compulsive behaviors.  Antidepressants are also considered effective.

Phobias

Phobias are characterized by intense and irrational feel regarding an object, place or situation. The fear can be paralyzing and may cause discomfort, anticipatory anxiety, and panic attacks. The affected person also typically avoids his or her triggers. Most common phobias include acrophobia (fear of heights), arachnophobia (fear of spiders), ophidiophobia (fear of snakes), agoraphobia (fear of open spaces often experienced by people with social anxiety), and claustrophobia (fear of small spaces).

All phobias can also be divided into three categories – agoraphobia, social phobias, and specific phobias. Specific phobias affect almost 20 million of US citizens.

Although rarely, some people can suffer from somniphobia and hypnophobia which is the irrational fear of sleep. These patients are advised to practice healthy sleep hygiene, challenge negative thoughts and feelings, meditate, and practice relaxing deep breathing exercises.

Diagnosing phobias is not always easy, because sometimes it’s difficult to differentiate them from other disorders with fears of objects or situations such as OCD, schizophrenia, and paranoia. For example, paranoia causes avoidance, much like in case of social phobias. However, the difference is that paranoid people believe other individuals have ill intentions and want to hurt them. Similarly, in schizophrenia are present different types of hallucinations. People suffering from paranoia or schizophrenia don’t realize they have a mental illness and rationalize their fears. The phobic knows his fear is irrational, but he or she cannot control it. Unlike people living with OCD, phobias do not obsess on them or act compulsively.

When it comes to treatment, CBT-ERP, progressive relaxation, hypnotherapy, and counter-conditioning have been proven to be effective. Rarely, medications such as sedatives may be used in situations that trigger the phobia. For example, if a person is air traveling and has a fear of heights. Beta blockers may be recommended to help with increased heart rate, sweating, and shaking voice.

Post-Traumatic Stress Disorder (PTSD)

PTSD develops as a result of a shocking, terrifying, or dangerous event or series of events. People affected by this condition have troubles recovering from trauma and often re-experience the shocking event over and over. Each time they remember the trauma, they feel very stressed and frightened. More than seven millions of Americans suffer from PTSD. This disorder is common among war veterans and people exposed to mass violence. Rape is also one of the biggest causes of PTSD.

Common symptoms include recurring memories, flashbacks, and nightmares. Certain triggers provoke reliving the trauma, and once the patient identifies the triggers, he or she will avoid entering situations that remind them of trauma. People suffering from PTSD often experience negative changes in thinking and mood, and frequently change their emotional reactions (emotional numbness, hopelessness, angry outbursts, self-destructive behaviors, suicidal thoughts, guilt or shame). People with PTSD often have trouble with insomnia or develop a sleep phobia due to nightmares.

PTSD is in most cases easily diagnosed. The patients typically report the symptoms in conjunction with the history of having experienced or witnessed a traumatizing event such as death, serious injury, or sexual abuse. When it comes to treatment, talk therapy and medications have been proven to be effective. Exposure therapy, reprocessing (EMDR), group therapy, and family therapy is the most effective. When it comes to drugs, doctors may recommend SSRI antidepressants and tranquilizers. Prazosin (Minipress) is a drug often used to decrease nightmares and reduce daytime symptoms of PTSD.

Panic Disorder

Panic disorder is a mental illness characterized by severe anxiety and panic attacks. When attacks occur, the person also experiences physical symptoms such as chest pain, shortness of breath, dizziness, or abdominal distress, elevated blood pressure, increased heart rate, heart palpations and similar. Although some of these symptoms seem scary, they are not life-threatening and occur as a physical and hormonal response to severe stress. The person experiencing these symptoms often believes he or she has a heart attack and may think he or she is going to die. The attacks occur suddenly and typically last at least 10 minutes. People with panic disorders may experience several attacks per day or only several per year. Around 2.7% of US population (or 6 million people) suffers from panic disorder.

Panic attacks can also occur during the night, and wake up the affected person. At least 50% of people with panic disorder occasionally experience nocturnal panic attacks. As the daytime attacks, the nocturnal ones cause the same symptoms and don’t have a specific trigger.

Panic disorders are not easily diagnosed and can be often confused with paranoia, hysteria, and hypochondria. Panic disorder is diagnosed when panic attacks do not result from substance use (intoxication or withdrawal), other medical conditions, or another mental disorder. The condition often coexists with agoraphobia or fear of open space. When the disorder is diagnosed with agoraphobia, it means patients avoid ordinary activities or situations because they worry about having panic attacks.

When it comes to treatment, cognitive behavioral therapy can help to identify the triggers and restructure them in a way to respond differently. The therapy can focus on desensitization of physical symptoms the individual with a panic attack experiences. CBT-ERP can help patients gain control of the panic attack. In most cases, physicians use vivo exposure technique where the threatening situation is broken into tiny manageable steps, and the patient learn to take control of each one.

Tips for Sleeping with Anxiety

As mentioned in the beginning, people with anxiety also often suffer from sleep deprivation. Lack of sleep makes anxiety disorders even worse, which as a consequence, further prevent a good night’s rest. On the flip side, quality sleep can alleviate the symptoms of anxiety, stabilize mood, and improve cognitive functioning which further helps to promote rational thinking we need to put fears, worries, and concerns in context. If you suffer from anxiety, the following tips will help you sleep better.

•    Create a sleeping schedule: Regardless of other obligations, go to bed and wake up at the same time every day, even on weekends. Sticking to a specific sleep schedule will help your brain associate a particular time of the day with sleeping or waking up.
•    Create a bedtime routine: A bedtime routine is not only beneficial for kids, but also to adults.  For example, before going to bed, take a hot bath, disconnect from social media, and read a relaxing book. Do this in the same exact order every evening. The bedtime routine should be simple and shouldn’t last longer than half an hour or 45 minutes.
•    Limit caffeine intake: Avoid coffee and caffeinated beverages several hours before bedtime
•    Limit napping: If you need to nap, limit naps to 20 minutes
•    Avoid exercising close to bedtime: Exercising before bed usually doesn’t negatively affect sleep, but since you are already having troubles to calm the mind in the evening, you don’t need something that will additionally stimulate it.
•    Turn your bedroom into a sleep sanctuary: An ideal sleeping environment should be clean, dark, quiet and reasonably cool. This means you should eliminate clutter and distractions such as TV and other electronic devices. The room should always be filled with fresh air and comfortably cool. Lastly, your mattress should provide you proper support and prevent you from sleeping hot.
•    Don’t stay in bed for too long: If you cannot fall asleep within 30 minutes, get out of bed and do something else until you feel sleepy.
•    Seek help: If you have sleep problems, talk with your doctor and try to identify the cause of the issue.
•    Try natural supplements: Valerian and chamomile tea or melatonin supplements may help you to sleep better. However, it is best to consult your doctor before purchasing any of these over-the-counter.
•    Try a worry journal: To alleviate anxious thoughts, keep a worry journal on your nightstand, and whenever you are feeling worries, write those thoughts down and release them from your mind.