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As circumstances change swiftly, our aspirations for experiencing a perfect day persist as merely fanciful hopes. We spend the night wide awake, pondering our actions for the upcoming day, and exhaust ourselves throughout the daylight hours contemplating our plans for the evening. However, in our eager pursuit of crafting that perfect day, we overlook the foundational reality that fulfilling dreams starts with ensuring a restful night’s sleep.

Ironically enough, some of that constant thinking includes worrying about our sleep. We create our own kinds of ‘no-sleep-loops’ in which we constantly think about wishing we’d just fall asleep, which, paradoxically, stops us from actually falling asleep. You see, we’re in this constant bubble of worry while falling asleep thrives on a relaxed state of mind. 

In fact, up to 75% of people report worrying about their sleep at least some of the time, and nearly a quarter say they worry about it a lot and often. 

Yeah, it’s no wonder it takes you a while to get to the dream world… 

What is the Ideal Sleep Latency? 

You see, everything is good in moderation, and it’s no different for your sleep latency. Better known as sleep latency, the amount of time it takes you to fall asleep shouldn’t be on either side of the two extremes. 2 minutes to fall asleep? Far too quick. Three hours to fall asleep? Far too long. 

Let’s discuss this further. 

Give your average night some thoughts. How fast or how slow do you fall asleep? 

If the scenario turns out to be, it takes you somewhere between 10 to 20 minutes to fall asleep, your sleep latency is just where it’s supposed to be – at the sweet spot, balanced. Taking between 10 to 20 minutes to go from full alertness and sink (dive) into the lightest stages of sleep is ideal. Whatever bedtime routine you are following or the morning exercise regime you’ve constructed that balanced your sleep latency out, keep with it.  

On the one hand, if you take an hour or even longer to fall asleep, you very well may have already fallen prey to sleep-onset insomnia. Being one of the most common sleep disorders, insomnia is described either as the difficulty to fall asleep, also known as sleep-onset insomnia, or the difficulty to stay asleep also known as sleep-maintenance insomnia. The symptoms have to persist for at least three times a week for a period of three months or longer in order to be diagnosed with insomnia. 

On the other hand, if your sleep latency allows you to fall asleep by the 5-minute mark, this quick of a sleep-onset can also be a sign that something is going on with your sleep and health. 

To help you figure out why you are experiencing irregular sleep-onset, we will have to discuss all the causes that can make a turmoil out of your sleep latency and all the effects that come along with it. 

Let’s get to work. 

Cause and Effect – Stress delays sleep-onset

While delayed sleep-onset does have a habit of developing in combination with other health conditions; diabetes, sleep apnea, or heart disease, the number one reason for it occurring is still worrisome thoughts. While these negative thoughts might just be a consequence of modern-day life taking its toll with all the stressors, they might also be a sign and a symptom of underlying anxiety or depression. 

The solution? 

Give your doctor a visit and discuss your options. Consult your doctor on any medication you are currently taking and check if there’s any medication he recommends to help you deal with delayed sleep-onset and insomnia. 

If you are currently on the couch and partaking in psychotherapy to manage your anxiety or depression, your therapist is a vast source of knowledge about all these therapeutic techniques that will help you deal with insomnia as well. 

Poor Sleep Hygiene Leads to Sleep-Onset Insomnia 

Cases have shown that the causes triggering sleep-onset insomnia can be much more benign. Something as simple as not paying attention to your sleep hygiene for a while can develop into something as problematic as sleep-onset insomnia. 

Since regularly drinking caffeine past the early afternoon, stuffing your stomach with huge meals late in the evening, or hitting that high-intensity workout at night can all mess with your sleep latency through over-energizing your system, do try to steer clear of these activities at given times. 

Furthermore, scrolling through Facebook or binge-watching the 4th season of Californication on Netflix before bed is also a major cause of sleep utterly destroyed. Since the screens on any technological device emit blue light that gets perceived as daylight and excites your nervous system, which in turn prevents regular sleep-onset. 

The solution? 

Construct and design a bedtime routine filled with enough calm to bore someone to death. All the relaxing activities will do the job just right. Meditate away. Read an encyclopedia. Take a warm bubble bath. Listen to Claire de Lune. Breathe.   

Oversleeping and Sleep Latency 

Squeezing in too many naps throughout the day, or sleeping more than the standard recommended amount of time does your overall sleep health no good as well. Trying to fall asleep, when you’ve already satisfied your sleeping needs, won’t yield any rewards. It’s only natural that it takes a longer amount of time to glance upon the gates of the dream world if you’re oversleeping. 

Remember – the average adult needs anywhere from 7 to 8 hours of sleep per night. 

The solution? 

First and foremost, get to collecting the data on your sleep, then break it down and analyze it, and finally make the behavioral changes needed to regulate your sleep and achieve the ideal sleep latency. Keep a sleep diary. Use a smartphone app. Track how long it takes for you to fall asleep and how much time you spend asleep, and measure it across time to get an average. This will provide you with the data needed to work out a solution. If you’re sleeping more than the recommended amount and it takes forever for you to fall asleep, cut back on those naps or that late night cup of coffee. If, on the other hand, you end up sleeping way less than the recommended and it still takes forever to fall asleep, it can be a sign insomnia is creeping in on you. 

Either way, if your own efforts and changes in behavior and bedtime routines just don’t seem to work, it’s imperative you speak with your doctor. They’ll not only hold you accountable for your choices, but they will also work with you to diagnose and treat the underlying, root cause that’s making your insomnia come out of the closet. 

Sleep Deprivation and Sleep Latency

Getting fewer than 7 to 8 hours of sleep per night is a sure-proof way to allow sleep deprivation coming from around the corner and knocking on your door. As we all know, when sleep deprivation starts knocking on you, it knocks hard and merciless. 

Living with the burden of sleep deprivation on your shoulders not only makes it hard to maintain optimal function throughout the day; slow reaction time, focus and memory impairment, weakened immune system, it also has an effect on your sleep latency. Being in a state of chronic sleep deprivation can make you fall asleep rather instantly since your body and brain are exhausted, fatigued, and burnt-out. It can even trigger involuntary ‘microsleeps’. These are lapses in consciousness that go undetected and unnoticed by both you and the people around you. We can’t dread the idea of experiencing an involuntary ‘microsleep’ in a dangerous situation enough. Imagine driving and having ‘microsleeps’. Not only do you compromise your own safety, but you also threaten the safety of everyone in your vicinity. Having these happen frequently is a ‘must visit your doctor’ scenario, because they might be linked to an abundance of sleep disorders, such as narcolepsy.  

The solution? 

For the most extreme cases of sleep deprivation, it’s recommended that you pay a visit to a sleep lab. Let the experts with all their knowledge about sleep do the renowned multiple sleep latency test. Undergoing this method of testing out your sleep latency will measure how easy and quick you fall asleep when forced to take a series of 20-minute naps. The results of the test show if a person with their sleep debt maxed out will have no issues falling asleep in a matter of seconds, indicating how sleep deprived that person actually is. The multiple sleep latency test is one of the most effective ways of diagnosing sleep deprivation, and it’s also often used to test for excessive daytime sleepiness or narcolepsy. 

On the other hand, the people dealing with not as extreme cases of sleep deprivation will find sleep tracking to be beneficial in their journey towards healthier sleep latency. Download a sleep tracking smartphone app. Try keeping a sleep diary. Collect the data on your sleeping patterns and mark how fast you fall asleep for a period of time. Analyzing the data will point out to any sleeping issues – the less time it takes to fall asleep, the more likely you are dealing with a case of sleep deprivation. 

Furthermore, make the standard behavioral changes that are known to promote healthier, high-quality sleep. Make a sleep schedule that will allow you to go to bed and wake up at the same time every day and make sure you follow it to the letter, even on weekends. You should be seeing positive effects over time. 

Takeaway

Everything points in one direction – having an ideal sleep latency and regular sleep-onset is at the core of your holistic health. Having high-quality sleep is essential to everything from healthy brain function to overall wellbeing. Missing sleep regularly can affect your cognitive performance and worsen all other aspects of your life. 

Since people experiencing inconsistent, insufficient and low-quality sleep are at risk of developing an array of problems ranging from depression and anxiety to having their own safety compromised, knowing what we now know about sleep latency and delayed sleep-onset makes us one step ahead to prevent and stay proactive about our sleeping hygiene. 

That’s it, ladies and gentlemen. We hope we’ve delivered on what we promised to explain all the causes of taking too little or too much time to fall asleep and all the effects that follow along. 

We will end this with an important paragraph from the beginning of the article that we hope will always remind you of the importance of high-quality sleep. 

With rapid turnabouts of circumstances, our dreams of living on a perfect day remain a dream. We stay up all night thinking of what to do in the morning and toil all day to figure out what we plan on doing during the night. But in our desperation to make that elusive perfect day happen, we forget that dreams begin with a good night’s sleep. 

Taking a deep breath in and letting it out – it’s what keeps us alive. Indoor air quality plays a huge role in many health areas, especially how well we sleep at night. Imagine all vehicles, factories, and more pumping out pollution, which sneaks in through our windows. We’ve also got to think about people as pollution sources, especially when we’re cooped up in spaces without much fresh air.

Well, now that we’ve got you all concerned about maintaining your sleeping hygiene, it’s prime time to ask us what you can do to help purify the air in your bedroom naturally. It’s simple, actually. Instead of putting your phone on the nightstand, put a houseplant on it! Certain houseplants not only help you maintain fresh air in your environment, but they go a long way in calming you down, thus helping you fall asleep faster. The list we’ve prepared for you below will go over the top 10 houseplants that induce sleep and act as “natural” sleeping aids. Reading this will give you into why and how can certain houseplants help you in your quest towards better sleep.

Without further ado, let’s give it a whirl. 

How did we figure this out? 

Among the first studies to embark on an expedition to discover what houseplants can do for our environment and overall health was the NASA study done in 1989. They thought of it like this – if a man’s bare existence on this planet depends upon an intertwined connection with nature and the ecological system, then problems will occur when a man starts living the “civilized” life and isolate himself in solitaries and buildings.  They sought out a solution, and that came with the bright idea to test houseplants as a possible way of improving indoor air quality and remove traces of organic pollutants from the air. The study went great, and they concluded that houseplants are one of the most promising means of alleviating in-door pollution, be it cigarette smoke or any other airborne pathogen. NASA well reminds us of our dependence on plants for our continued prosperity and well-being on our planet.

Following in their footsteps to uncover more benefits houseplants have on our health, the Journal of Physiological Anthropology wrote an article on the never-breaking link between indoor houseplants and mental health. Since the technological revolution allows us to connect and remain connected with each other through a computer environment, we tend to forget that being in interaction with nature is the key to overall holistic health. Moreover, our 24-hour access to technology causes a great deal of psychological stress, causing fatigue, anxiety, and faulty sleeping patterns. Since the interaction with plants helps relieve the psychological symptoms of hectic lives we lead today, they will also help you get better and calmer sleep. 

If we add a study that set out to prove that houseplants can improve the rehabilitation process in patients recovering from surgery, we are confident you won’t have any doubts of introducing plants to your bedroom that not only calm you down, but induce sleep as well. The study found that patients that had the pleasure of interacting with a houseplant or two reported a range of benefits – from less pain and anxiety to positive feelings and better sleep.

Now that we’ve sorted out that houseplants not only aid in repelling indoor pollution but induce sleep too, we believe it’s time to list out the top 10 plants that just might help you get rid of any sleeping issues and the stress bad sleep comes with. 

Top 10 Plant that Induce Sleep

• Lavender 

We know – the feeling that you get from a restless night is quite aggravating. You try so hard to fall asleep.  You twist, and you turn in your bed, and just as you finally reach a dream-like state, you wake up again. If that happens all too often, we suggest you try putting a lavender plant on your nightstand. Appreciated for its pleasant scent and calming effects, lavender is a kind of houseplant that can induce sleep and help you towards insomnia-ridden, good ol’ beauty sleep. 

In fact, a 2013 study in the Journal of Evidence-Based Complementary and Alternative Medicine explored the idea that lavender aromatherapy can significantly impact the quality of your sleep for the better. What they found is that lavender has a number of therapeutic properties, from helping you to relax to treating infections, burns, insect bites, and much more. To top that off, growing evidence suggests that lavender oil may be an efficient cure when it comes to mental health, and even treat several neurological disorders. Finally, we come to the million-dollar conclusion – lavender not only induces sleep and helps fight off restless nights and insomnia, but it will do a thing or two to stabilize your mood as well. 

• Valerian 

While true scientific evidence that valerian helps you sleep still eludes us, this plant boasts a long history of usage for its sleep-promoting effects. Going back thousands of years to Galen’s practice in Ancient Greece tells us he personally prescribed valerian to treat insomnia. It doesn’t stop there. Valerian has been part of our culture as a plant that promotes quality sleep. Actually, it is being used as part of all sorts of different dietary supplements and herbal remedies you can find on the market today. 

While it seems valerian is popular with the people as a plant that promotes quality sleep, a study in Sleep Medicine Reviews’ journey states that valerian is safe to use, but not nearly as effective as we thought it to be. On the other hand, the study in Chemical Senses’ journal wanted to determine would the plant have a beneficial effect in inducing sleep if used as an odorant and inhalant. While the study doesn’t say if the plant helped people fall asleep quicker, it says a thing or two about helping people sleep better.  

While we are unable to take sides at this moment and tell you who’s right and who’s not, we’ll tell you this much – It certainly won’t hurt your sleep one bit to have valerian on your nightstand. 

• Chamomile 

According to a study in the journal Molecular Medicine Reports, chamomile has amazing medicinal properties. The plants’ dried flowers are rich in terpenoids and flavonoids, which give it its medicinal properties. The herb is used to treat various ailments, such as insomnia. 

Chamomile has been used as a medicinal plant for centuries. Since the most popular use of chamomile is stress and anxiety management, the very soothing nature of this plant can help increase the levels of serotonin and melatonin in your body. And we all know what happens when we have a high melatonin count, don’t we? Right you are! When it’s given as an aqueous extract, it goes a long way in inducing sleep, thus treating insomnia and irregular sleeping patterns. It will help you sleep no matter the form of it, actually. Prepare it as a tea, use it as aromatherapy – you will experience the calm chamomile comes with. 

• Aloe Vera 

If Ancient Egyptians claim Aloe Vera to be ‘the plant of immortality’, we wholeheartedly believe them. Known for its multiple medicinal properties, this plant is well, just ancient. It’s been around for thousands of years helping us overcome our maladies. 

The interesting thing about Aloe Vera is that it doesn’t directly do anything to help induce sleep. What it does do is purify the air around you, and it does that extraordinarily well. This plant will act as your bodyguard against the harmful toxins that float around you, thus improving the quality of the air while you sleep. 

To back this up with some science, we’ve consulted an article that explored how aloe vera impacts the sleep of rats. The article showed that this plant has some sedative and hypnotic effects in rodents. More importantly, the article contains a reference to another research where topical moisturizer made from this amazing plant was used to treat patients with skin conditions. Interestingly enough, all the people in the study said their sleep improved by 100 percent. 

Who knew we could fight insomnia with fresher air? 

• Chinese Evergreens 

Since Chinese Evergreens are popular amongst houseplants, we wouldn’t be surprised if it’s already sitting in your living room’s corner. But, did you ever think about moving it into your bedroom if restlessness and insomnia ever creep in on you? 

Studies show that Chinese Evergreens do great in purifying the air in your environment. As we discussed it earlier in this post, the better the quality of the air we breathe in our bedroom, the better we can sleep. Following this line of logic, Chinese Evergreens are another type of houseplants that help induce sleep. 

• English Ivy 

Not only does English Ivy climb mountains to purify the air of toxins, but it will also go the distance to reduce mold spores in the air. While people with allergies will undoubtedly want this plant in their home, people looking to improve their irregular sleeping patterns and insomnia will also see a lot of benefits from it. Since it can be conveniently placed in smaller areas out of reach, English ivy makes for an ideal bedroom companion. 

• Peace Lily 

Rated as one of the best houseplants for purifying the air by NASA, Peace lilies detoxify the air of pollutants such as formaldehyde, benzene, and trichloroethylene. It’s actually been found that this plant can improve air quality by as much as 60 percent. 

To top it all off, Peace lilies will bloom even if they don’t get enough light, making them an excellent choice for bedrooms with smaller windows. 

• Snake Plant

Being another plant that’s used to purify the air and improve indoor air quality, the Snake plant is a sturdy, easy to care for plant. The way it works when it comes to helping people sleep is that it releases oxygen at night time while simultaneously absorbing carbon dioxide. Last, but not least it filters air pollutants such as formaldehyde, benzene, and trichloroethylene from the air. All of this helps you breathe easily, therefore adding it in your bedroom will go a long way in establishing regular sleeping patterns and better sleep. 

• Golden Pothos

NASA’s study on how to tackle indoor pollution that decreases the air quality in your house, clearly states Golden Pothos as one of the houseplants your sleep can benefit from. Not only does it purify the air, it looks amazing and is easy to care for. You only need to water it weekly and give a few hours of sunlight a day. With its ability to produce oxygen at night, it can help you breathe better, thus sleep soundly and with a smile on your face. 

• California poppy

California poppy has been traditionally used as an analgesic, sedative and sleeping aid for a while now. The study in European Medicines Agency’s journal backs the tradition up and indicates that this plant can be used in the management of chronic pain and as a hypnotic-mild-sedative for the management of pain-related insomnia. With its various therapeutic properties, we deem this plant as one of the best plants to have on your nightstand. 

Takeaway 

Well, this concludes it. These are the best plants to aid you in your quest towards better sleep. Whether you choose just one or all then to have in your bedroom, we are positive on the fact that they will have a beneficial effect on your nighttime journey to dreamland. 

Ah, the delightful thought of summertime. The sun beams brightly. The birds sing. The water glistens. You and your beloved are dreaming of taking your holiday at that charming bed and breakfast spotted on the roadside in Vermont during a trip to see your sister. Just when the image of a romantic summer retreat, complete with moonlit evenings and casual attire, began to take shape, you recall with a look of horror – “But, darling, what about the children?”

It’s so simple – send them packing to summer camp. Expect some screaming and shouting, begging and pouting when you go in to adamantly tell them a decision has been made, especially if it’s their first time attending summer camp. This is the time to tread carefully. What you say in the moments they’re rebelling against the idea is crucial if you want your kid to continue loving you when it gets back from camp. Tell them a story about how good you had it in your adventures during summer camp on that hot summer of 69’. Invent one, even. Describe it all. They get a thing or two out of this deal, as well. Their own „freedom“ away from you. Meeting new friends. Swimming, learning new skills, playing all sorts of fun games. Spooky nights filled with ghost stories by a bonfire while roasting marshmallows. Who knows, they might even get a first kiss out there too. 

Phew, it’s over. Not only does your kid agree, but it’s also happy to let you two have your secret getaway to get its own. You smile and give your kid a kiss on the forehead telling him it’s time to go to bed. 

Just as you uttered the word ’bed’, the worry starts to kick in. Is everything going to be okay? Will he get along with other kids? Will he eat right? But most importantly, what about his sleep?

“Relax”, your boo tells you. “We’ll just google it – how to ensure your kid gets good sleep at summer camp.” 

And here you are. So, let’s not waste any more time. Let’s start with the advice and send your kids up, up and to summer camp safely and responsibly. 

Summer Camp Sleeping To-Do List

• Research potential camps

Since you will definitely be concerned about your child’s overall wellbeing and his sleeping hygiene, get to browsing and find camps educated enough to provide your kid with adequate nurture. Since prepubescent children need more sleep than adults (somewhere between 9 and 10 hours of sleep), contact the camp’s counselors and ask about their sleep schedules and other policies. Ask about the rooms. With how many kids will yours sleep with? Take the time to tell the camp counselors about any sleep disorders or issues your child has, too. It’s imperative to keep them informed about your child’s needs in order for them to be able to tend to their specific needs. Be honest – tell them all about your child’s nightmares, their bed wetting problem, or whatever they need to know, as well. Lastly, don’t be surprised if the counselors tell you that kids will be kids and that they’ll probably end up trading off dreams for slumber adventures on some nights. 

Well, as long as they don’t stay up too late. Relax, everything will be just fine.

• Tour the camp in advance 

Create an opportunity to schedule a visit with the camp and the counselors in-advance. This will give you and your kid a chance to get to know the place before it’s time to actually go. This will get your child a lot less afraid of a new, unknown situation and excited about going. 

Tour the campsite. Visit the rooms, take a look at the beds, mattresses, and other amenities, so you’ll have an idea of what the experience will be like for your kids. Let your kid ‘test out’ the beds and ask them if they’re comfortable and cozy enough for them to sleep in. 

Since sleeping can be a daunting task when dealing with allergies, wounds, tree cuts or rashes (all more than common summer camp experiences), pay a visit to the camp’s ambulance. Ask the doctor on duty about first aid procedures and take the time to educate your kid on injury prevention and first aid. 

Lastly, have a talk with the counselors about their approach and experience with kids and parents, see what activities are included in the pricing, and ask about anything else you might have doubts on.

• Help them create a home-like experience

Let’s not kid ourselves – even adults have trouble sleeping for the first few days of visiting a new place. Just imagine the amount of sensory overload adults experience when encountering an unknown situation. Double that and you’ll begin to form a pretty good idea what’s it like for the kids. Add all the excitement and anxiety to the mix, and it will be enough to induce a panic attack, let alone make falling asleep more difficult. 

So, what can you do to help them have a home-like experience at summer camp? Pack their favorite t-shirts and pajamas. Pack the blanket they’ve slept with since they were two. If there’s a toy or a stuffed animal your kid adores to pack up too, all the better. 

If there are camp-outs included in the activities, suggest to have a camp-out in the backyard a week before going to camp. Your child will be able to get used to sleeping in a sleeping bag that way. On a side note, if they find the sleeping bag you do have just not right for them, you’ll be able to buy them a new one before they set out on the real adventure.

• Get them going on sleepovers

Taking measures to properly prepare your kids for the experience ahead of them will ensure they have a good time, and if that means asking your family friends and relatives to have your child over for a night or two at their place, so be it. You can actually go ahead and ask the parents willing to do that to host a group sleepover. Not only will your child be able to see what it’s like to share a room beforehand, but they will get excited about going too. 

Of course, promise to repay the favor with a sleepover hosted at your place. 

• Educate your kids about a healthy bedtime routine

Make the necessary efforts to educate and help your kid establish and maintain a healthy bedtime routine. Explain why will having regular sleeping patterns and following the same bunch of activities every night benefit their sleep. Go over the usual things to do before bed and hold them accountable for it. See to it that they shower, brush their teeth. Suggest that they read a page or two of a book or write in their diary as part of their bedtime routine. And if you have a strict no-lights policy in your home, tell them that counting sheep is effective when it comes to falling asleep faster. 

Not only will having a clear routine make it easier for your kid to uphold good hygiene, it will help train their brain to see all these activities as a sign it’s time for bed, which will in turn result into melatonin activation, making your child that much sleepier.

• Keep their expectations set in stone

Go over the story of your experience with summer camps as a kid again, whether the stories are real or make-believe. Having them understand and know what to expect out of the experience will go a long way in keeping all their possible worry and anxiety at bay. All of this will help them arrive at camp fully prepared and therefore help them sleep better too. 

Be honest with them. Have them understand loud and clear that the first few days of summer camp will probably feel a tad weird, confusing and riddled with questions. Let them know that once the initial shock passes and they successfully make it through that, the rest comes as a breeze. Assure them that it will be an experience to remember for a lot of years to come and that you can’t wait to hear all about it when they come back. Share a few tips and tricks on how to successfully make friends and get to know other people better. Finally, tell them how proud you are about their whole new level of independence.

• Prepare yourself too 

Every good summer camp story we know has a “Mom, dad, I am really homesick, can you come and pick me up?” somewhere in there. Since this is well expected, have a plan prepared for when it happens to help your child successfully overcome their fears and return to their camp activities feeling comfortable and carefree. 

Set a communication plan that will include how and how often you will talk to each other while they are away. After the plan is devised and set in stone, do everything in your power to stick to it. This might take a few hours out of your romantic getaway, but showing up for your homesick child in need will make them a lot less worried, which can result in a lot less calls down the road. Don’t be surprised if they miss a call or two themselves. They’re out there going on adventures and doing all these new things after all. Another thing you can do is help them create a scrapbook that will remind them of you and your home if they get homesick. 

• Go shopping

Since your kid probably already has a list of toys and all the gadgetry a child’s heart desires, it can be a good idea to go shopping. Cross off a few items on their list while you’re at it, but more importantly, buy all the necessities your child might need. Make a shopping list of your own. New sheets and bedding, a sleeping bag, camping mattress, extra pillows, a flashlight, clothes, toiletries – whatever you deem necessary. 

Keep a checklist of all the items you’ve bought and packed in their luggage and make a copy of it for your kid to have too. This will go a long way in making sure you don’t forget anything and ensure that they don’t leave anything behind. 

Takeaway

That’s it, folks. We hope we gave you insight into how to prepare your kids for summer camp and ensure they stay safe and healthy. Furthermore, not only will you be able to get that ever-elusive getaway you’ve always dreamed of, you’ll be able to relax while basking in the summer sun knowing your child is getting all the care he needs. Most importantly, you’ll be able to sleep well and uninterrupted, knowing your child is getting good quality sleep too. 

Don’t you agree that sleepless, restless nights have become a common affliction in today’s world? The frantic pace of our current lifestyles frequently leaves us feeling overwhelmed and exposed, wreaking havoc on our ability to sleep. Rather than effortlessly drifting off to sleep, we find ourselves tossing and turning, unable to slip into the realm of dreams. 

Let this happen for a few nights, and you will slowly start to experience the effects of full-blown sleep deprivation and the raging onset of insomnia. 

That’s what got you looking into different solutions for your sleep in the first place, right? While behavioral lifestyle changes and learning different relaxation techniques are all crucial for you to achieve quality sleep, many people go for sleeping pills instead, but we also recommend opting for natural supplements instead. 

Navigating through the vast, overcrowded market of natural sleeping aids can sometimes be tough and overwhelming, and often quite unnecessary. 

Why? 

Well, while there’s a lot of different natural supplements out there, you might just need only one – magnesium. 

Magnesium’s sleep-promoting qualities are rising in popularity, and the supplement is quickly ascending to the throne of natural sleeping aids. The power of this common mineral not only helps you fall asleep quicker, it gives you deeper, more restful slumber as well. 

Having this in mind, we wanted to give you insight into what magnesium is, how exactly is it connected to your sleep, and what can it do to improve it. 

Let’s dive right in. 

Magnesium 101 

As one of the most widespread minerals on the planet, our health thrives on high levels of magnesium. In fact, it’s one of the seven macro-minerals that the human body needs in large quantities. Our bodies use it in over 600 biochemical reactions, making it an essential electrolyte for our holistic health. From every cell to every organ, our bodies desperately need this mineral to maintain proper function. Bone health, brain, heart, nerve, and muscle function – magnesium regulates it all. 

Since our bodies do not produce it, we must do our due diligence and be on the lookout for foods rich in magnesium. So, legumes, dark green veggies, whole grains, nuts, fish – all of these foods will go a long way in keeping your magnesium levels high and happy.

On top of all these health benefits, let’s add contributing to better sleep to the mix! There is increasing interest in how maintaining good levels of magnesium can help sleep issues like insomnia, delayed sleep-onset, and sleep deprivation.   

Let’s take the time to examine the connection between this mineral and sleep from multiple angles.

Magnesium and Sleep – Overview 

The benefits magnesium holds for our sleep come through helping our bodies and brains relax. How does it do that exactly? First and foremost, it activates the parasympathetic nervous system – the part of our autonomous nervous system that regulates our fight/flight response. Second, it regulates your melatonin levels. As we’ve discussed millions of times before, melatonin is responsible for your regular sleep-wake cycles in your body. 

Let’s say all this simpler – by giving your nervous system piece of mind and regulating your melatonin levels, magnesium helps you relax, thus preparing you for sleep. 

Since falling and staying asleep majorly depends on your ability to relax, taking magnesium supplements instead of sleeping pills now seems to be the better choice, doesn’t it? 

What the Research Says

If you’re still not sold on the idea that magnesium is an effective sleeping aid, we’ve got some research to back up our claim. 

The Journal of Research in Medical Sciences clearly shows that magnesium, used as a supplement, was able to promote better sleep through increasing sleep time. 

Furthermore, the Oxford Academic Journal Sleep states that using magnesium as a supplement is effective in helping people suffering from restless leg syndrome fight off insomnia. 

Taking it even further, a comprehensive MIT report exploring the interaction between magnesium and fibromyalgia shows magnesium as a mineral able to reduce chronic body pain almost always associated with insomnia. 

Vitamins and Minerals provided a report that magnesium improves cognitive functioning, including enhanced mood, sleep, and lower stress levels.

Last, but most important, the National Sleep Foundation study shows that both calcium and magnesium are crucial when it comes to promoting high-quality sleep in adults. The study also points to magnesium used as supplementation is a lot safer than sleeping pills. 

Two questions arise from all this information – How does the interaction between both magnesium and melatonin and nervous system work? Let’s take a peek.  

The Interaction Between Magnesium and Melatonin

The idea is fairly simple. As your magnesium levels go up, so do levels of your neural activity. Neurotransmitters further pulse their messages and establish communication between your brain and your nervous system – charging up all that needed melatonin and sparking it into active production. making all that needed melatonin sparking to get activated.   

Based on the interaction between magnesium and melatonin, researchers conclude that magnesium is closely linked to your circadian rhythms. 

While we won’t elaborate on that, we’ll tell you this much – the lesser your magnesium levels, the poorer your sleep. 

The Interaction between Magnesium and the Nervous System

This is where neurobiology comes into play, making the link between magnesium and the nervous system a little bit complex. Since the neurotransmitters that get activated as your magnesium levels increase reduce neural activity by binding to GABA receptors, you can think of magnesium as this instigator of all these other chemical processes that have a calming effect on your brain as a result. 

To put it simpler – the more GABA levels go up, the less neural activity there is in your brain. This inhibitory process is responsible for making you sleepy. It’s no wonder that some sleeping pills have a little bit of something in them that jumpstarts GABA levels.

Furthermore, being the potential inhibitor that it is, magnesium served its greater purpose and made for a few studies that ended up suggesting that magnesium might be what people have been looking for when it comes to treating underlying depression and anxiety that are fueling one’s insomnia. 

Now that we’ve explained how this mineral intertwines with melatonin and our nervous system, we’ll walk you through how magnesium levels affect sleep and the recommended amount of magnesium you should be taking in daily. 

How Magnesium Levels Affect Sleep? 

Since people approaching their golden years or people suffering from diabetes, ADHD or alcohol addiction are prone to magnesium deficiency, all of them stand to benefit from supplemental magnesium. 

You see, having insufficient magnesium levels means you’re more than likely to experience disturbed sleep and insomnia. Relevant enough, research on mice suggests it too – mice kept on a diet that had little to no magnesium intake not only had disturbed sleep, but they also experienced more frequent awakenings. 

However, having too much of something creates an equal problem. Think of it as a ‘magnesium rush’.  Having an abnormally high magnesium count means sleeping problems, as well.

Finally, we get to the million-dollar conclusion – everything is good in moderation. Finding the right balance and keeping your magnesium levels at just the right spot translates into improved quality of your sleep.

Magnesium for Sleep: What’s the right dosage?

As far as the right dosages go, according to the National Institute of Health adult men should intake between 400 and 420 mg, and adult women should intake 310-360 mg. When it comes to children, The Food and Nutrition Board suggests that supplemental magnesium doesn’t go over 350 mg for males and females 9 years and older, 110 for children between 4 and 8, and 65 mg for toddlers. 

On the other hand, you could choose the alternative path and get all that precious magnesium the natural way. The abundance of foods and liquids that practically ooze magnesium (that contain high amounts of magnesium) includes nuts, whole grains, green vegetables, meat, fish and fruit.

As we’ve mentioned above, finding a sweet spot and having just the right daily dose of magnesium helps you regulate your nervous system, minimize the stress, improve your mood and last but not least, helps you come out as a winner in your battle with sleeping problems. 

Winning that battle with sleeping problems won’t be possible if you don’t show on the battlefield at the right time, so to use magnesium as a sleeping aid, take that sweet spot dosage somewhere between 1 to 2 hours before the desired sleep time. 

Since everything comes at a price, with supplemental magnesium come common supplement side effects, such as nausea or diarrhea. To prevent the trouble these side effects can get you in, take the following note to heart – don’t take magnesium on an empty stomach, and take it with a glass of water. Go and schedule an appointment with your doctor as well to discuss whether or not magnesium supplements are right for you and whether they will interfere with any other medication you are taking – if you’re taking any for other health conditions.  

Takeaway 

The evidence is clear – sleep is vital for your wellbeing. The National Heart, Lung and Blood Institute’s research tells us sleep is vital from everything from healthy brain function to emotional wellbeing, putting sleep at the center of our holistic health. People who aren’t getting consistent, continuous, sufficient, and good-quality sleep can experience all these different consequences, including emotional disturbance and safety risks. 

Since magnesium plays an essential role in regulating your nervous system and calming it down, this mineral can improve the overall quality of your sleep. 

Now that you are armed with enough knowledge about magnesium as a mineral, its interaction with our nervous systems’ and the part it plays in promoting high-quality sleep, it’s time to make an informed decision whether you will continue using the sleeping pills, switch to supplemental magnesium or travel the natural path and get your daily dose of this mineral via your diet.

If you end up deciding to give magnesium as a supplement for sleep a go, we recommend that you schedule an appointment and talk with your doctor first. Since it can interact with other medications, or produce side effects such as nausea, abdominal cramps, and diarrhea, your doctor will be able to make an educated decision and a plan on how much supplements to take daily. 

Finally, always keep in mind that lifestyle choice and making behavioral changes will also go a long way in improving your sleep. The typical activities for promoting sleep are warm baths, exercise, and relaxation techniques. 

When embarking on a journey, especially when it’s your first, careful consideration of several factors is essential to guarantee an enjoyable experience without unexpected hurdles. Regardless of your mode of transportation—be it bus, train, or airplane—the discomfort of being confined in a limited space for extended periods is a common challenge. While your mind might be filled with images of stunning landscapes and the anticipation of meeting new people, overlooking the intricacies of the journey could lead to complications if not adequately prepared for.

If you’ve traveled even once, you know not to leave the house without some essentials, and a few adjustable, extra items on the side. These can vary depending on how you travel and for how long, but besides the passport, include things like your favorite book, an insulated water bottle, a layer of clothing in addition to what you are wearing, etc. However, experienced travelers know that some preparation time before the trip goes a long way, and is just as important as the journey in terms of maintaining good health, and staying on top of things over the entire period you spend away. 

How Difficult Can It Be?

Is it really that hard to sleep on a plane? Well, more than just remembering to bring your ticket and finding your seat. Not to scare you out of it, but there’s plenty that can go wrong at virtually every point of the journey you make. Not surprising, since there are so many necessary steps to take, leaving that much room for mistakes. First, remembering to make a reservation in time to avoid the expensive last-minute deals. Then, doing all the administration correctly, making sure you have your travel permit if necessary, checking the expiration date of your passport, and following the procedure to get your ticket. Moving onto your luggage: checking if you have everything you need, buying whatever’s missing, then weighing the bags and suitcases to fit into the requirements. Picking out a comfortable outfit and preparing some pastime activities to do on the road. But we’re missing something. You!

A common trap many people fall into is obsessing about the vacation stuff they need to bring with them, such as bathing suits or new sunglasses, and forgetting to evaluate how they will feel inside and out during the entire journey from the moment they’re out the door. Wanting to look stylish is great, but is it really worth the discomfort to spend eight hours in tight over-the-knee boots? Are you considering the health aspects of traveling, and possible issues, such as jet lag? Did you do all the homework or are you just assuming you will be able to sleep five hours straight despite the noises like people talking or the roaring engine? Don’t worry. You’ve come to the right place. After finishing this article, you can rest assured that you are well-prepared and exponentially more likely to return from your travels in minty fresh shape.

Sleep Quality: Plane vs. Ground

Generally, while traveling, it’s sensible to expect your body to have some issues. As you get out of your home city, the one your body is used to and considers its comfort zone, you will encounter microbes and substances you haven’t come into contact with before. As your immune system didn’t get the chance to learn about them and overcome their potentially harmful effects, it’s ill-equipped to protect you from sickness. Sleep is one of the most significant factors in keeping such situations manageable. However, it’s also one of the first things that get inhibited when we go on a trip due to quite a few reasons: excitement, falling out of healthy routines, eating high-fat food and lots of it in the evening, often combined with alcohol, the immune system falling short of keeping us safe and sound, cramped or uncomfortable space in the plane or train, excessive noise around you, etc. Some of these are the reasons why sleeping may be particularly troublesome on a plain.

You may have had trouble falling asleep in-flight before, or felt it goes harder than it should. You’re not wrong. According to this study, not only does it take longer to onset sleep during the flight, but its quality is also impaired. In the flight crew partaking this study, sleep stages switched differently when they rested in the air than in a hotel. They spent more time in NREM stages of sleep, a change that occurs when you have a cold, or some other display of weakened immunity. Further, they had more WASO (Wakefulness After Sleep Onset) episodes than they usually would, and the overall duration of their naps was shorter.

Although this study is quite limited when it comes to diversity and their small subject numbers, it gives a neat picture of sleep’s complexity and proves many people’s doubts regarding snoozing on the plane. It also goes to show you need to be extra prepared to ensure you don’t end up completely sleep deprived during your travels. Though your rest in the air will never be as good as on the ground, it’s still a preferable option to not sleeping at all. You don’t want to land on your destination excessively sleepy, and grumpy because of the bad flight. There are ways to manage this, but we’ll get to them a bit later.

Jet Lag

Jet lag is characterized by feeling constant fatigue and the inability to synchronize with your new surroundings relatively shortly after arriving. It is prompted by the fast switching of time zones as often happens when you fly out, and it’s actually classified as a sleep disorder. Jet lag in its essence is just your body’s temporary inability to adjust to the changed day-night timing compared to the zone you live in. The one to blame is your circadian rhythm working the way it was tuned before you completely changed the scenery and messed up its job.

See, your circadian rhythm is a system that regulates other processes in your body so as to schedule specific times for each of them when it’s deemed appropriate in regards to the external light-dark cycle. It estimates when you need to eat or sleep based on the light levels detected by your photoreceptors, synchronizing your bedtime with the night, and alertness with the morning.

The problem arises when the setting changes and your internal clock doesn’t match the external one anymore – your circadian rhythm is expecting nightfall and inducing sleep, but in your current reality, it’s still daytime and nowhere near time for rest. Because you moved across the time zones so quickly, your body didn’t have the time to adjust. The symptoms of this disorder include the inability to fall asleep at the desired time, fatigue, decreased cognitive performance and focus, feeling out of place, moodiness, GI issues, daytime sleepiness, etc. They can last a couple of days, even weeks in bad cases. It seems to be more challenging to switch zones eastwards than it is westwards, as in the east you need to wake up earlier, and many people would rather take staying up some hours later than they’re used to instead. However, this also depends on what kind of sleeper you are in general; if you like waking up early, traveling to the east may be more suitable for your sleep cycle.

What You Can Do: Preparations

Let’s get right into solving the potential problems. The most significant thing you can do for your journey to go well usually starts about a few weeks earlier. Here’s what we mean:

To make jet lag less of a problem later, start adapting to your destination’s time as soon as you can before getting on the plane. You can move your schedule by a bit every day; go to bed and wake up earlier each morning at least a week in advance, ideally even more. To boost your strategy, you can use blue lights as assistance, as these lights raise your alertness levels and postpone sleep onset. Don’t worry; you don’t need a special device for this. Your phone screen will do just fine. You have to time it smartly and combine it with daylight exposure avoiding: if you’re headed to the west, your sleep needs to be postponed to match the destination.

You can do this by using bright lights in the evening, to delay sleep onset by tricking your circadian rhythm into thinking it’s daytime. You also need to avoid sunlight exposure too early in the morning, before it’s your destination’s morning time, so shut the drapes and wait a few hours to leave the house after you wake up. If you’re going eastwards, the same strategy applies, but at different times of day: as daylight comes sooner to the east, you will have to wake up earlier, with the help of artificial lights and a cup of coffee, perhaps. However, you also have to end the exposure to sunlight before it sets, so get home in time and light-proof the house, including lamps and screens inside your bedroom. Finally, if you can’t fall asleep sooner, it is possible to get some milder melatonin supplements prescribed by your doctor or even over the counter, but we strongly advise you don’t do that unless absolutely necessary and with professional assistance.

Exercise. It doesn’t sound like it has much to do with sleep and your journey unless you’re trying to get a slim figure for your vacation. But exercising is known to boost your health, and not by a little. Both your sleep and immune system need help to stay wired in the next period, with the changing time zones and encountering new environments and their microbes. To do this, you don’t have to exhaust yourself, just do what you find enjoyable in other times. If you usually lead a sedentary lifestyle, it’s ok, start anywhere: running, checking out your local gym, doing bodyweight exercises at home – it doesn’t matter. Start small, don’t be ashamed if you’re not in shape, and see where it gets you. A few times a week is a good start and a big help for your organism. Eventually, when your journey starts, do your best to stay active. Most people already do this naturally as they go swimming in the ocean or hike, but don’t forget about it even if you’re just on a business trip in the city center.

Prepare and pack for the time abroad, but also for the trip. Sleeping on the plane may get very awkward and annoying if you forget to bring some essentials. Bright lights, children crying, neck pain, the inability to stretch your legs? Common issues, but often manageable. Here’s what you’ll do: pack a travel pillow, earplugs, and a mask for your eyes. If possible, bring a blanket or even a sleeping bag; it may sound ridiculous at first, but it has saved lives in flights over eight hours long. You will need all the help you can get to make your seat feel cozier for napping. If you don’t want earplugs, you may use noise cancellation headphones. Lastly, don’t forget to pick out a loose, comfortable outfit ahead of time – sleeping in tight jeans would probably be difficult even in your bed.

Ask your airline ahead of time what kind of food you will be having (if any) so that you know what to count on, or ask for an adjustment if necessary. If you can afford to, take a first class or business seat. You can also check if it’s possible to pay extra for a regular seat with more space for the legs, essential feature for tall people. Additionally, pick a window seat for extra support when leaning on your side, and to avoid other passengers disturbing or bumping into you on their way to the restroom. If you know you won’t be able to sleep on the plane no matter what, take a flight that will have you arrive in the evening instead, and bring entertainment to keep yourself wide awake during the trip.

On The Plane

Packing well done. Now onto the plane!

Make yourself at home. Slip off your shoes, put on some music, or read a book. Unless your flight will take over five hours, try to limit your sleep time to 20-30 minutes to avoid sinking into deep sleep and being drowsy later on. Also time it appropriately with the destination in mind. If you’re traveling during the destination’s nighttime, go ahead and sleep, but don’t overdo it if it’s midday, except for a short nap if needed.

When you do decide to sleep, you can use all the items you’ve packed to cancel out noises and lights, or get warmer if needed. A good tip is to have your seatbelt visibly buckled so that you don’t get woken up due to mild turbulence. Avoid caffeine and other stimulants if you’re traveling at night. If you’re expected to arrive in the evening, don’t sleep – listen to your music, read a book, watch a movie, or simply chat with the person sitting next to you. You may also indulge in a cup of coffee in this case.

Find a good position for sleep. If you brought a pillow, leaning against the window or sitting upright shouldn’t be too much of a problem. Don’t cross your legs, as this will limit the circulation and make you uncomfortable. Also, don’t put your arms over your head to avoid them becoming numb or painful. If leaning back doesn’t seem to work well enough, try leaning forwards. Use the tray in front of you in combination with your pillow, but remember to keep your spine as straight as possible. You don’t need to wake up stiff and with back pain later, so make sure you’re doing everything in your power to position yourself properly.

If you’re scared of flying, try doing some breathing exercises to calm down. Letting your “neighbor” know about it may also help you calm down a bit. Try to make up tasks for yourself to keep busy and leave less room for panic, and definitely avoid coffee. If there’s anything else you need during the flight that we haven’t covered here, don’t be afraid to ask for it. Your health, physical and mental, comes before everything else.

After You Arrive/Before You Return

The hardest part is done, but you need to make an effort to ensure your health stays good.

• Be careful when trying out new foods. You may experience adverse effects, especially if you happen to be allergic to something you encounter.
• Stay active: walk around, see the tourist spots in town, find some nature, swim, dance, whatever is accessible in your destination. Not only will you have a lot of fun, but your health will thank you. However, try not to stay up too late, as you can still mess up your sleep cycle and have issues on your way back home.
• Do the same thing you did when preparing for your journey there: plan out your sleep and slowly adjust it back to your home’s clock. You don’t have to do this so gradually or way ahead as you did before; you don’t want to ruin your time and miss out on opportunities to see something new or take that one last swim. However, you can try to time it in your advantage, as far as the opportunities allow you.

Travel Pillows

If you don’t have one and plan on traveling a lot more this year, now is the time to invest in a travel pillow. The main considerations you need to mull over are as following:

• Whether you want an inflatable or non-inflatable pillow
• How soft it needs to be
• How long will it be usable
• What’s the price

Inflatable pillows tend to be cheaper, costing around $10-$20. They get their volume from the oxygen they’re inflated with, but come with a flaw of deflating after a couple of hours of use. They are compact, so that you can pack them easily, and their surface is usually on the colder side, to the joy of hot sleepers.

Non-inflatable pillows aren’t as adjustable as the inflatable ones, but if you know how to pick one that fits you, you won’t need to change the loft later on. Try it in the store to make sure you’re not wasting your money, as these pillows come at a steeper price than their inflatable competition – $40-$50 is not considered too expensive when it comes to non-inflatable travel pillows. As far as materials go, you are most likely to find a memory foam cushion to conform around you and support your neck as much as possible during your travels. However, keep in mind that memory foam tends to trap heat, especially if you’re traveling during summer – bringing a cushion only to wake up sweating over it is the last thing you need.

Here’s a toast to the caregivers. The commendable, altruistic individuals who embrace the duty of being perpetually available for others in distress. Here’s to those dedicating endless hours in support of their close ones.

While we truly appreciate what you do for your loved ones, we have a question for you – If you spend countless hours helping out, when are you sleeping? 

With all of your other responsibilities, hobbies, and plans, we bet your sleep and sleeping patterns are utterly destroyed. To find the time to sleep seems intangible. You need to be relaxed enough to fall asleep. Do you find your caregiving responsibilities hindering your ability to relax? 

In our quest to promote healthy sleep, we set out to arm ourselves with knowledge about how caregiving negatively impacts your sleep causing fatigue, stress, and what is commonly referred to as ‘caregiver burnout’. We’ve read up on some studies to try and understand the challenges that you’re facing and what you’re going through, and we’ve taken the time to prepare some useful tips on what to do when the caregiving life starts taking its toll on your sleep. 

So, without further ado, let’s dive right into it. 

What the studies say? 

Oh, the number of studies (like this one or this one over here) exploring the idea that caregiving is linked to how good you sleep all say the same thing – Caregiving is undoubtedly characterized by a lot less sleep and longer time to fall asleep. People not only report poorer sleep but greater fatigue, stress, and symptoms of depression. 

Let’s give attention to the stress caregiving comes with. The idea of holistic health is to have every part of your life very well balanced. And when you are in a position to care for a loved that’s suffering from dementia or cancer, the balance quickly dissipates. The primary reason? It’s so darn stressful! Add the fact that a lot of caregiving is done at night to the mix, and you’ll begin to understand why you complain about your sleep deprived self. Continuously waking up at night directly impacts your sleep-wake cycles and when this turns into a habit, the quality of your sleep starts to deteriorate exponentially. 

We’ve drifted a little bit. Let’s get back to the stress part. While caregivers report high spiritual well-being and social support, they also report stress so particularly intense that it finds its own term in the medicinal vocabulary – caregiver burden. 

What’s more concerning is that a fifth of caregivers turn to smoking, liquor or sleep meds to help them cope with everything that’s going on, and all of that leads to addiction all too often. 

It’s a never-ending cycle. Stress leads to sleep deprivation and insomnia, caregiving becomes more challenging due to the impact on your overall health. All of that leads to even more stress which in turn creates even more difficulty in maintaining sleep. Complete the cycle a few times and watch as you begin to feel the symptoms of caregiver burnout. 

Caregivers, beware of sleep deprivation 

Make a habit of not getting enough sleep for too long, and watch as you slowly get sucked into the realm of chronic sleep deprivation. What’s even more troubling is that if you let sleep deprivation hit you on your forehead, you will put your loved one at risk. 

You see, the sleep-deprived not only have trouble focusing, but their reaction times also get all slow and sluggish. Hell, you might even start forgetting where you put your keys, let alone trying to take care of a loved one properly. Sleep deprivation is a sort of caregivers’ hell – especially if your to-do list contains something important as administering medication. Research after research clearly shows that healthcare professionals who do their job while they’ve had an hour of sleep the last 4 nights are more likely to make mistakes and put their patients at risk. 

Let’s connect all of it now. Think of it like this. Less and poorer quality sleep equals emotional instability. Being sleep deprived means affecting the REM phase that helps your subconscious process all the things that had an emotional impact you the day before. Without balanced REM sleep, you basically turn into emotional wreckage. Your fuse will become shorter and shorter, you will find yourself throwing anger tantrums, oh and you will cry over the smallest of setbacks. 

While REM regulates emotions, deep sleep regulates your physique. During the deep sleep phase, your body does the much-needed restorative work from the physical efforts the day before. Since being a caregiver is a job that involves emotional stability as much as physical health, going through the phase of deep sleep is incredibly important. 

Further down the road of sleep deprivation comes weight gain. Getting into the habit of missing out on your sleep dysregulates leptin production – the hormone responsible for regulating your appetite. It’s interesting how sleep deprivation plays tricks on you and overproduce ghrelin instead – ghrelin is the criminal hormone that makes us crave fatty, sugary food. Fast forward this scenario a month or two, and we’re certain you are already 10 pounds overweight, wishing you’d never got into caregiving. Woah, let’s not go there, what you are doing is selfless and noble – always remember that. 

Let’s get back on the subject. We’ve got sleep deprivation affecting your REM, your deep sleep, your weight gain, so what’s next on the agenda? 

Your immune system. The more you are sleep deprived, the less you are well-rested, resulting in the probability that you will catch a cold going through the roof and up into the skies! If you’re sick, you can’t properly care for someone else, now can you? 

All of this sounds incredibly intimidating, but not as intimidating as long-term sleep deprivation. The kind that turns one restless night into hundreds, the kind that has you on the ropes of serious health issues like cardiovascular disease, metabolic syndrome, endocrine disorders, kidney disease, altered immune functioning and full-blown depression.

To top it all off, not scheduling some “me” time that includes lots of sleep means you are missing out on all sorts of other activities that make life worth living. Let’s see how you answer a few questions. When’s the last time you’ve spent some quality time friends with family? When’s the last time you’ve read a book or enjoyed a movie? When’s the last time you had a good night’s sleep? And let us tell you – being able to answer positively on all these questions starts with a good night’s sleep. 

Counting sheep’s advice for caregivers 

How much sleep does one need exactly? While the recommended amount for adults ranges from 7 to 8 hours per night, most caregivers sleep less than that. 

It’s a problem you should tackle head on, caregivers. Get better sleep, we beg of you. Start devising a plan to achieve it right now. Both you and your loved ones will be grateful for it. Not only will you feel better, but you’ll also do your job better, and you’ll do it with a smirk on your face. 

Since we desperately want to lend you a helping hand, we’ve prepared several pieces of advice and tips on how to get your overall holistic health back through better sleep. So, here we go. 

Seek assistance 

Remember Lord of the Rings? Frodo was given a duty to fulfill, but over the course of the plot, we find out that he couldn’t have done it without the help of his friends. It’s the same with caregiving. It’s just too much of a burden to bear for one person. That’s why it’s a good idea to seek assistance. Reach out to professional caregivers, look for respite care services, maybe even discuss moving to assisted living facilities with your loved one. Other than that, form an emotional support system around you. Your family members and friends are there to lend a helping hand. See what they can do for you. They could take on a shift once a week. Even if it’s something small as going to the supermarket or walking your dog for you, it will make the exhausting burden of caregiving just a little more bearable. 

Bedroom is the room you sleep in

We often think of bedrooms as sacred temples reserved for sleep, restoration, and recovery only. You should too. What this means is that you should avoid doing anything other than sleep in your bedroom. No activities. No work. No worries. No stress. And especially no caregiving. In fact, go the distance to devoid all the clutter in your bedroom reminding you of work or responsibilities. 

When we said to think of your bedroom as a sacred temple, we weren’t kidding. Make an effort to keep your bedroom cool, quiet, and dark. Invest in a mattress that’s cozy and comfy. Buy incense sticks or essential oils to help soothe you when you go to sleep. Get a houseplant that can purify the air and help induce sleep. 

Maintain a good sleeping hygiene 

Quality sleep begins with quality habits. Think about it – would heavy meals or heavy exercise right before bedtime help you to have a good night’s sleep? Will liquor and coffee do your sleeping hygiene any good after hours? 

Don’t stop there, though. Make absolutely sure you turn off any tech and electrical gadgetry before dream time. Electrical devices emit blue light that your brain transcodes as sunlight itself. In simpler words, blue light makes you think it’s daytime which will make a lot harder to fall asleep. 

Maintain a tight sleep schedule 

As we’ve already discussed – good habits equal good sleep. A tight sleep schedule is imperative for maintaining regular sleeping patterns. Make going to bed and waking up at the same time every day your habit. The more you practice this, the easier it will be to wake up and fall asleep at pre-set times. 

Make your days stress-free

This can be tough to squeeze in with all your responsibilities, but daytime exercise can help you de-stress and release negative energy. The ideal time for a workout that will help improve your sleep is in the morning. 

Another thing you can do to unwind and decompose during the day is yoga. Not only will you stay fit and flexible, but you will learn all the breathing exercises that go a long way in eliminating stress. 

Make your nights stress-free 

We will say it yet again. The third time’s the charm – good habits equal good life. Following this golden nugget, make a routine before bedtime too. Give soothing activities a go before bed. Take a bubble bath. Meditate your stress away. Put the breathing exercises you learned at yoga to good use. As you practice these activities, you will find your mind and body slowly starting to relax and get into a state where falling asleep is a piece of cake. 

Journal your worries away 

Journaling is that one-takes-care-of-all-things method of de-stressing. Not only will you find resolutions to your problems through writing, but you will also have a way to emotionally vent. Think about it as a medium in which you can express worry, anger, and frustration instead of throwing tantrums at other people. You will also have the opportunity to reflect on your experiences and challenges as a caregiver. To top off all of these benefits, journaling also provides a well-deserved break. Seriously, every time you feel like you are going to implode, take just 10 minutes a day to journal your stresses away.

Our cat companions continually astonish us. Similar to numerous others, you’ve undoubtedly dedicated hours to viewing cat videos at some point. Cats captivate us due to their humorous and peculiar behaviors, coupled with their apparent indifference to the opinions of others, sparking our immense fascination with them.

Even though cats seem to do pretty okay on their own, many owners are worried about taking proper care of them; whether they are eating right, staying active, or sleeping properly, everybody wants the best for their pet. Their sleep patterns are different than ours, as they appear to be running around at times when we usually prepare to go to bed or are in deep sleep. Cats often decide to snooze in the most bizarre places during the day, including your laptop when you are supposed to work, or a book you were planning to read.

An in-depth look into biology and history of cats offers us a better understanding of the behavior that may appear unusual to us. Read on to learn more about how cats sleep, why their sleeping pattern look the way they look, and what can you do to make sure your furry friend is getting as much sleep as they need.

What Are Circadian Rhythms?

Without the sun, there would be no life on Earth. It gives the necessary solar energy that plants use in photosynthesis to make sugars which are at the base of the food chain in nature. It also warms up the whole planet and ensures the needed conditions to sustain life.

Besides this, the sun is probably the most significant factor for all living things. Almost every organism is influenced by it, with small exceptions of some cave-dwelling fish and some deep sea creatures. All living beings have learned to adapt to day and night cycle, thanks to internal clocks. For birds, mammals, and reptiles, this it is located in the hypothalamus, which is a part of the brain responsible for many vital functions, including reproduction, heart, and respiratory rate. This internal clock is synchronized with the outside world, and it dictates all things that are done daily. These are called circadian rhythms, and the most obvious one is sleep and wake cycle. Even though this inner clock has a strong genetic background, it is also heavily impacted by external cues like exposure to light, temperature, and feeding time.

If you have ever wondered how do animals know when to go to sleep, the circadian rhythm is your answer. When there starts to be less light in the evening, the brain perceives it as a signal to begin producing certain chemicals like melatonin, which is essential to regulating sleep and wake cycle. That is true for most animals, but not all, since many species are active at night and sleeping in the daytime instead. Different species have evolved several strategies to adapt to day and night cycle, and now we recognize three main types based on when the activity happens: diurnal, nocturnal, and crepuscular.

Are Cats Nocturnal?

Everybody who has ever owned a cat knows how they love to start running around chasing invisible things during the night. That is why most people assume that cats are nocturnal animals, but that is not true, as they are classified as crepuscular.

Crepuscular animals are active during twilight when the lower atmosphere is illuminated, but the sun is not visible in the sky. That happens in dusk and dawn, and many animals use this time since there is less light so the predators can’t easily spot them, but they can still manage to look for food. Even though there aren’t as many crepuscular predators, cats are one of them. That describes while you often find them especially active in the evening and at dawn, and why it might seem that they are nocturnal animals.

Nocturnal animals stay hidden and inactive during the day, and then they come out at night. They are usually small animals that try to avoid predators by using the time of the day when they are less visible. However, predators have developed many strategies to improve the ability to hunt during the night. Many have an exceptional sense of smell and hearing, and there are even some rare ones that have an infrared vision.

In contrast, diurnal animals are active during the day and sleep at night. We are also one of the species with this lifestyle, as it has many advantages. Most animals that are active during the day rely on their excellent vision whether to locate food, the danger of predators, or hunt their prey. 

There are also animals that are only active in the evening (vespertine) or the morning (matutinal), and these are both subtypes of crepuscular lifestyle. It appears that this brings less competition and more access to resources, as they become active before diurnal and nocturnal animals, which are highest in numbers.

How Much Do Cats Sleep?

Cats are pretty flexible sleepers, and they usually sleep between 12 to 16 hours each day. That number goes even higher for kittens as they can snooze up to 20 hours, and senior cats that can spend as much as 18 hours resting. That is the reason why cats have earned a title as one of the sleepiest animals on Earth.

Our resting patterns consist of one big chunk of sleep each night that should ideally last between 7 and 9 hours and an occasional nap during the day. This routine is known as monophasic sleep pattern, where rest mostly happens at once, with several sleep cycles in a row without any breaks between them. For cats, it is a lot different, as they are classified as polyphasic sleepers. That means that they don’t necessarily have an extended period where they are entirely cut out from the world but can instead sleep in several smaller periods to adjust to changing outside conditions.

Keep in mind that sleeping time depends on many other factors like activity and character of your cat. Even though their routines can change with age, you shouldn’t be worried about it as it is entirely normal. If your cat seems to be active and happy, that means that it is getting enough sleep, and you shouldn’t worry about it. The reason for concern is when they suddenly change their sleeping patterns, by resting unusually short or long. That is when it’s the time to consult the vet, as it may imply that some underlying condition is causing sleep problems.

Why Do Cats Sleep So Much?

It’s hard to picture your fluff ball as a predator, but that is exactly what your cat is. Before being domesticated, they used to hunt, and they were very feared. Just picture lions, tigers, or feral cats, and you can begin to understand that these little creatures love hunting. Even though they no longer need to do so, there is still an instinct in them that tells them to be active in the dusk and down, when they would typically scout for food.

Being a predator has a lot of benefits. Not having to worry about whether something will hunt you down, you can sleep whenever you want. Since pray will do everything not to be eaten, that means that hunters need to outrun, overpower, or surprise their prey. All of that requires an extraordinary amount of energy that is burned in a short interval during the hunt. That is the core reason why cats are sleeping so much, as they need to conserve energy for the action time. And when their needs are met, it is only reasonable to go to sleep as that is a period when slightly less energy is needed for the body’s maintenance.

Cats are known for hunting smaller prey like mice, and naps are a perfect way to fill the time between searching for food. But this resting state is much different when what we think about when we say sleep. For us, it’s deep slumber during which we are almost cut off from our surroundings, and it’s harder for us to wake up, but cats stay very aware of the environment, and they are ready to strike within seconds if the opportunity arrives.

Do Cats Experience Same Sleep Stages as Humans?

People experience rapid eye movement (REM) and non-REM sleep. The first stage of non-REM sleep is the shortest, and it’s a transition between wakefulness and sleep. Phase 2 lasts the longest, and it’s described as light sleep. After that comes restorative deep wave sleep, and finally REM sleep characterized by quick eyeball movement under closed eyelids. This cycle in humans last anywhere from 90 to 120 minutes, and we experience several of them each night, usually four to six.

For cats, it is a bit different, although they experience both REM and non-REM stages. Their cycles are much shorter lasting about 30 minutes before entering the REM phase, which lasts around 6 minutes. Non-REM sleep mostly consists of the light stage, where cats are pretty aware of their surroundings and ready to strike at any time. They mostly rely on smell and hearing, but you may have also noticed that they don’t fully close their eyelids, so they can still detect a nearby movement. They can even snooze in an upright or sitting position by tensing their muscles.

Do Cats Dream?

Dreams are one of the most mysterious things about sleep. While we have grasped the idea of how they are happening, we still aren’t sure about a purpose they might have. Scientists have long hypothesized about it, and at the moment we know that they play at least a small part in memory processing and consolidation, as well as learning. Most dreams in humans happen during the REM stage, which we can often recognize by fast movements of eyeballs.

And it appears that it is the same with cats, as they experience REM sleep as well. You can recognize it by whiskers or paw twitching, and when you see that, there is a good chance that your cat is dreaming. However, what they are dreaming about we may never know. It is most likely about chasing things and hunting mice, but there is no way we can tell for sure. 

Is My Cat Sleeping Too Much?

Some people become worried when they first come in contact with feline sleeping habits as they don’t quite understand that they sleep twice as much as we do. 12 to 16 hours is a lot, so it’s best to observe their behavior for some time, and if everything seems to be okay, there is nothing to worry about.

Keep in mind that our feline friends are very flexible when it comes to rest, and just like dogs, they can adapt to their human companion’s sleeping habits. That means that they are going to snooze while you are away so that they can be active when you are around. They can also sleep out of boredom, so if they don’t find anything interesting to do, they might decide to nod off instead. Sleeping more is also linked to being overweight, and because of that, it is essential to feed your cat a leaner good quality food, which will make it more energized. And don’t forget to play and keep them active, as it’s harder to gain weight when you are always running around.

What should raise your concerns is a sudden change in your cat’s sleeping patterns or behavior. If it seems to be sleeping a lot longer or shorter than usual, or it is lethargic and not interested in their otherwise favorite activities, there may be something wrong with them. You should immediately visit a vet and see it this change of behavior is not caused by a condition such as anemia, hyperthyroidism, or arthritis.

Snoring is usually a symptom of some underlying disorders in humans, but it appears in cats as well. It happens when the skin at the end of the soft palate obstructs the airway. But don’t worry, as it is generally not a sign of anything serious, and it just means that your cat is relaxed and sleeping deeply. It mostly occurs in breeds with shorter noses such as Persian, Himalayan, and other exotic flat faced cats.

How to Help Your Cat Sleep Better

Even though cats are flexible sleepers, it doesn’t mean that there is nothing you can do to help them. Here are some things you can try to help them get better rest, but also to prevent them from waking you up during the night chasing things around or asking for food:

• Feed them a healthy leaner diet. Always check labels to see what ingredients are used, as cheaper foods tend to be less nutrient packed. However, that is not true for every single brand, so the best way to make sure is to read the label. Better food should lead to more restful sleep. You should also try feeding them at night, right when you are about to go to sleep. Cats seem to be sleeping well after they have eaten, so this little trick can prevent them from running around the house during your bedtime. If your cat tends to bother you for food during the night, you can get a timed bowl that should keep their eating schedule without having to disturb you.
• Do not give in to your cat bothering you at night. They might feel like it is appropriate timing to play, but it is not. It is best to ignore your cat as if you give in and start playing, that could be seen as positive reinforcement, so they are more likely to repeat that behavior next time.
• Decide whether you want your cat to sleep with you or not and stick with it. There is a lot of debate going on whether it is good to sleep with your pet, and while some owners never allow hopping in bed, others wouldn’t fall asleep without cuddling with their furry friend. The most important thing is to be consistent as cats are creatures of habit, so if you allow them to sleep in your bed a few times, and then you don’t want them to jump in anymore, they might get confused. If you decide that co-sleeping is for you, make sure to get a mattress that is big enough so that everybody has enough room. It’s also smart to choose a model with excellent motion isolation, as it is likely that your cat will get up and come back again, and you don’t want to wake every time they move.
• Another essential thing is to keep your cat engaged and have a lot of playtime together. There are plenty of toys that can keep them active, and you should also consider some that are specially designed to keep them engaged during the night when their owner is asleep. Playing together is not only great for staying simulated, but it’s also perfect for showing affection and bonding with your pet.

A significant number of individuals struggle with sleep-related breathing conditions that interfere with their ability to get a restful night of sleep. Sleep apnea is the most common of these disorders and is believed to impact millions in the United States alone. Inadequate breathing at night means your body doesn’t receive the essential oxygen it needs, and simultaneously, it fails to expel carbon dioxide produced during cellular metabolism, leading to potentially harmful accumulations in the body. Snoring often serves as the initial indicator of these sleep-related breathing issues. Additionally, individuals commonly report feeling excessively sleepy during the day, experiencing fatigue, diminished memory and focus, and they face higher chances of developing cardiovascular diseases and type 2 diabetes.

Good news is that adequate oxygen or positive air pressure (PAP) therapy are proven to be very effective with these conditions. They might not cure the disorders, but they significantly improve the symptoms, and people feel better rested after sleeping, and exhibit higher energy and oxygen blood levels during the day. Read on to learn more about the similarities and differences between continuous positive airway pressure (CPAP) and bilevel positive airway pressure (BiPAP) therapy.

What Conditions Can CPAP and BiPAP Treat?

Both CPAP and BiPAP are types of noninvasive ventilation therapy that are prescribed to help with symptoms of sleep apnea and other respiratory disorders that disturb sleep.

• Obstructive sleep apnea (OSA) is a sleep-related breathing disorder characterized by full or partial cessation of breath during sleep. Complete stoppage of inspiration is called apnea, while partial one is called hypopnea. These episodes can repeat many times each hour, and the severity of the condition is determined by the apnea-hypopnea index which describes the repetitiveness of these events per hour. The obstruction of the airway can be caused by excess fatty tissue in the throat, enlarged tongue or tonsils, and other conditions that might narrow the upper airway. Snoring is the most common symptom of OSA, while others include waking up in the middle of the night gasping for air, not feeling well rested in the morning, and daytime sleepiness and fatigue. OSA affects males more than females; huge risk factors are smoking, obesity, bigger neck size, and it also seems to affect the elderly more, probably due to the relaxation of muscles and tissues in their throats. OSA is the most prevalent of the following disorders.
• Central sleep apnea (CSA) is also characterized by apneas and hypopneas during the night, but unlike OSA, the problem is not an obstruction of the airway. In this disorder, the brain is not sending the proper signals to the muscles, and the results are irregular breathing patterns or too shallow inspirations. CSA is a lot less frequent than OSA, and it accounts for about 20% of all sleep apnea cases.
• Mixed or complex sleep apnea is described as a combination of both OSA and CSA. It is a rare condition, and it is often diagnosed after the initial CPAP treatment wasn’t successful. The individual would often first develop OSA, and then after not responding well to the CPAP therapy, some symptoms of CSA would appear leading to mixed sleep apnea.
• Congestive heart failure (CHF) is a chronic condition where the heart fails to pump enough blood to power the needs that rest of the body requires. There are many causes of this disorder, and since it is chronic and progressive, it requires lifelong treatment.
• Chronic obstructive pulmonary disorder (COPD) is a chronic lung disease where the inflammation causes obstructed airflow from the lungs. The most frequent causes for this condition are smoking, exposure to other pollutants and irritants such as fumes by burning fossil fuel for cooking, and improper home ventilation.
• Other pulmonary or neuromuscular disorders such as Parkinson’s disease or amyotrophic lateral sclerosis (ALS).

One thing that all of these conditions have in common is that people have a hard time to maintain proper breathing during sleep, which leads to disrupted blood flow and oxygen blood levels. If left untreated, these disorders can lead to a lot of sleep disturbances and many health conditions, that can drastically shorten a person’s lifespan. That is why adequate CPAP and BiPAP treatment is essential in improving symptoms in the affected population.

What Is CPAP?

Continuous positive airway pressure (CPAP) is usually the first treatment for OSA. It is widely successful in people with mild to moderate OSA symptoms. CPAP machine a steady, continuous flow of air, set at a defined pressure based on your needs. The device consists of a body that is the main powerhouse, and it is usually placed next to a patients bed. It works by sucking in the air from the room, which then goes through a specific filter to remove all the particles and impurities that may have a negative impact. The device then pressurizes the air to a certain degree that has been determined and set to suit an individual patient. Most of the machines also have a humidifier to prevent possible irritations such as the dry mouth and nasal cavity. The device usually comes with a setting that allows you to start at a lower than prescribed pressure, and then slowly increasing it to help you adjust to CPAP treatment. CPAP therapy requires some getting used to, and the person will usually adapt to it fully within the first few weeks.

The hose is carrying the pressurized air from the machine, and its diameters might vary, but the length is usually standard 6 feet. CPAP masks come in a variety of shapes and sizes to better suit the needs of every patient. However, there are three basic models: nasal masks, nasal pillow, and full face masks. First go over your nose, second rest comfortably in your nostrils, while the third one goes over your mouth and nose. Full face masks are a good option for people suffering from allergies, as their nose can often be congested, which prevents proper breathing and can also worsen symptoms of OSA.

CPAP devices use the constant flow of pressurized air, and that is one of the most common complaints among patients since many have a hard time breathing out with continuous flow. That is why newer CPAP models have a variable pressure setting such as AFLEX, C-FLEX, Bi FLEX, SenseAwake or EPR, depending on the manufacturer. This feature reduces pressure while exhaling, making it more comfortable to use. Some patients won’t ever need this setting, others will find it sufficient, while others might feel like CPAP is uncomfortable even with this feature. They might turn to an alternative of BiPAP, which is often prescribed if people have a hard time with CPAP treatment.

How is CPAP Pressure Determined?

The diagnosis of sleep apnea or other mentioned conditions is usually made in a sleep clinic where technicians do an overnight sleep study called polysomnography. After you have been diagnosed with a specific disease, the doctor will order a CPAP titration study to determine the appropriate pressure of your CPAP machine. This test might even be done on the same night that the polysomnography takes place.

First, a sleep technician fits a CPAP mask on your face, and you can decide between three standard designs. Full face masks are usually a good option for people with allergies. Nasal pillows are suitable for people with a lot of facial hair, or those who are somewhat uncomfortable with putting a mask over their face, while nasal ones are somewhere in the middle, being stable enough for people who toss and turn at night, but less bulky than the full face ones. After picking the right mask, you will go to sleep, and sleep technician will change the pressure during this time to find the best option for you.

What is APAP?

Auto-titrating positive airway pressure (APAP) functions similarly to CPAP. The difference is that the machine can sense subtle changes in breathing patterns, and automatically adjust a pressure setting according to a range from a titration study.

APAP is often prescribed to people who experience apneas during REM sleep, when they have allergies, or when they are sleeping on their backs. For example, when you are sleeping on your back, your tongue may fall back and obstruct the airway, which leads to longer and more frequent episodes. People with allergies may need a higher pressure to clear nasal congestion.

What Is BiPAP?

Bilevel positive airway pressure (BiPAP) is prescribed to people suffering from central sleep apnea, chronic obstructive pulmonary disorder, congestive heart failure, and other lung or neuromuscular disorders. It can also be prescribed for obstructive sleep apnea if CPAP therapy showed ineffective. That often happens in people with severe OSA, complex sleep apnea, or those who simply don’t respond well to CPAP therapy. For example, the most common complaint is that people find it hard to exhale with constant air pressure, and that is why BiPAP is a better option.

The way that BiPAP works is somewhat similar to CPAP. It delivers pressurized air to the user, but in this case, there are two distinct pressures, a higher one during the inhalation, and a lower one during exhalation. Most BiPAP devices also come with a feature that measures an optimal amount of breaths per minute. If you miss an inspiration in your sleep, the machine increases the air pressure and forces you to take a breath, therefore providing optimal airflow and oxygen blood levels.

Adaptive servo-ventilation (ASV) is an alternative option for those who don’t respond well to BiPAP therapy. These devices are more advanced and versatile as they can change the pressure, the volume, as well as the speed at which the air is being delivered, based on your needs.

CPAP And Bipap – Pros and Cons

Advantages of CPAP:

1. It is the most cost-effective method of treating sleep apnea.
2. Newer models have settings that allow lower pressure during expiration.
3. It provides users with far better quality sleep, lessening the apnea events if used as prescribed.
4. It prevents snoring.
5. The use of CPAP lowers blood pressure, which prevents other heart-related issues from happening.
6. Affected person’s sleeping partner also gets a better night’s rest due to fewer disruptions caused by snoring and apnea events.
7. Lower stress levels, better mood, more energy and motivation during the day, and less daytime sleepiness.

Drawbacks of CPAP:

1. The biggest one is getting used to CPAP treatment as some people may feel claustrophobic and uncomfortable upon exhaling. The result of this discomfort is infrequent use of a CPAP machine, which makes the treatment far less effective.
2. The pressure setting is fixed.
3. Wearing a mask can cause skin irritation, rashes, and itching.
4. Some people may experience dry mouth.
5. The fixed setting can become too weak or strong, depending on the changes in the user’s weight.
6. Bloating.

Advantages of BiPAP:

1. It is very effective in treating people with severe sleep apnea and other health conditions.
2. There are two different pressure settings, allowing users to exhale more comfortably against a lower pressure.
3. The machine can force you to take a breath if you haven’t inspired in a certain period.

Drawbacks of BiPAP:

1. It is more expensive than CPAP.
2. You need to show insurance companies proof of prior use of a CPAP machine, to receive the approval for BiPAP.
3. Bloating.
4. Eye irritation.
5. Sinus problems.
6. The development of complex sleep apnea in some cases where only OSA was present.

It is hard to determine which one is a better option. They both have strengths and drawbacks, but the good news is that both CPAP and BiPAP are highly effective in treating sleep-related breathing disorders. Keep in mind that BiPAP machines cost more to buy or rent and that the parts are also more expensive if something breaks down. The best way to decide which option is the best for you is to talk to your doctor. They can tell you more about your condition, and how to treat it, so stick with their prescription. If you don’t feel comfortable or notice that some other symptoms are developing, tell them right away, and help them figure out the best treatment for you.

Camping serves as a fantastic choice for those looking to escape the daily grind and stress, offering an opportunity to disconnect from the hustle and bustle for a few days. It provides an ideal setting for quality solo or group time amidst nature, embracing serenity and tranquility. When the aim is to rejuvenate and take a break from the worries, even if it’s just momentarily, and to recalibrate your biological clock, heading out to camp with friends can be just what you need. Nevertheless, it’s important to remember that your sleeping arrangements can significantly influence the overall enjoyment of your trip. Many struggle to find comfortable sleep in a campground for various reasons. Despite camping‘s ability to facilitate memorable moments with dear ones, it doesn’t guarantee restful sleep away from your own bed. If you’re aiming for a restful night’s sleep while enjoying the great outdoors and waking up refreshed under the stars, we have some advice that can help achieve this.

Be Careful When Choosing Your Campsite 

If you decide to go camping, you need to keep in mind that the right choice of the campsite is crucial when setting up your tent, and it can not only affect your sleep but your entire trip as well. It is crucial to find a flat space for your tent, and if it is not possible and you have a slight hill, your head should always be uphill. Also, make sure to clean the ground from twigs and rocks, as if you don’t do it, you will feel these things beneath your tent, which is often far from comfortable. You should also opt for softer grounds, such as pine needles and grass, and if you notice any large rocks, be sure to remove them. Another thing that you should avoid is pitching your tent too close to bushes and trees, as they may brush against them during a breeze, which not only sounds annoying but can also damage your tent and prevent you from getting the rest that you deserve. Remember that the choice of the campsite can have a huge impact on your sleep quality.  

Be Wise When Choosing Your Tentmates 

You should know that the choice of people you go on a camping trip with can significantly influence your sleep, especially if you all stay in the same tent. It doesn’t take long for a tent to become overcrowded, and relaxing and being able to sleep easily in this environment can be a bit tricky. Things get even worse if your tentmates can’t stop talking in the evening, and prevent you from getting enough shut-eye by doing so. Snoring tentmates also contribute to poor sleep, and so does tossing and turning frequently during the night. Sleeping only a few inches from snoring people who toss and turn a lot probably won’t result in restful shut-eye. If you want to sleep well while camping, you need to know everything about the sleep habits of your friends or consider resting solo and pitching your tent far away from your friends. You can also convince your spouse to go camping with you as you are already used to sleeping in the same bed and already know everything about each other’s sleep and pre-sleep habits. 

Pick the Right Tent 

If you want to enjoy the benefits of restful nights when camping, your choice of tents can be crucial. Many different models are available on the market with various features, and you should pick a model that fits your wishes and needs. A critical thing that you need to take into consideration is the size. Different sizes are available, from those that fit one person to large tents that can accommodate up to 15 people. However, whatever you want in a tent, you should go for one size larger. For example, if you are planning to go camping only with your spouse, you should get a model made for three sleepers, as it will ensure that you have extra space for your belongings, or to sprawl out more comfortably. Materials used are also vital when it comes to choosing the right tent, and you should go for a weatherproof model. Make sure that your tent is well-ventilated, especially if you are going on a trip during the summer, and insulated, which is critical when camping during colder months.  

Choose the Right Sleeping Bag 

People who want to go camping can’t buy just any sleeping bag as not all of them are the same. It is not a good idea to buy the first one that you see in a store. If you have the right model that is ideal for your sleeping habits, situation, and temperature, it will help you sleep well. Keep in mind that sleeping bags differ in ratings, and you should pick the one that fits your needs and is the right choice for temperatures that you are expecting. However, this rating can vary depending on the manufacturer, and it is the best idea to check reviews to see what others have to say about it. Another thing that you should consider is the size of a sleeping bag, and it depends on your sleeping habits. For example, if you turn over a lot per night, a standard size may lack room, and if this is the case, you should opt for larger sizes that have enough space for movement. 

Don’t Forget to Bring the Right Bedding 

A wide variety of options is available when it comes to tent bedding products. If you want to rest comfortably throughout the night and have the proper bed cushioning, you should opt for some type of sleep platforms. The most popular type are air mattresses. They are an ideal and deluxe option for this type of trips, and they are very comfortable and resemble home mattresses. The right camping mattress can improve your sleep a lot. However, air models can be heavy, which is not always a perfect solution, and you should also have a pump to inflate them. Self-inflating foam pads are compressible mattresses that have a spongy foam, and the shell is made of nylon that is waterproof. When you twist the valve, the vacuum will fill and expand the foam. These pads are very lightweight, compactable, and offer extra comfort. A regular foam tent sleeping pad is excellent for sleeping on cold or frozen ground and can be used on rough surfaces (as opposed to inflatable pads). These models are light, budget-friendly, and have excellent insulation, but they can be a bit bulky. Finally, air pads are lightweight and comfortable, but they don’t come with auto-inflation. If you want to know how to make tent camping comfortable, you should keep in mind that having the right pillow is vital. The most popular solution is choosing inflatable pillows as they are very comfortable and lightweight. You can also bring the pillow that you use in your bedroom. Down pillows and memory foam pillows are excellent for camping as they are very comfortable and will help you sleep better. If you, by any chance, don’t forget to bring a pillow, you can always use a substitute. 

Warm Your Sleeping Bag 

The idea of getting into a cold bed is not appealing to most people, and if you want to avoid something like this on a trip, you should warm up your sleeping bag before going to sleep. These bags are not warm on their own and they take heat from the body instead and hold it thanks to their insulation. If you want to crawl into a warm sleeping bag in the evening, one of the ways to do this is to boil a pot of water an hour before bedtime, let it cool a bit, and pour it into a heat-resistant water bottle. You should put this bottle into your sleeping bag as it will warm it up. Be sure to check if it is closed tightly first. Another thing to try is to use sleeping bag liners or stuff in extra clothing into your bag. 

Wear Proper Clothes 

Choosing the right clothes for your camping trip is equally important as picking the right sleeping bag. If you are going on this trip during the summer, the last thing you want is to be sweaty while inside your sleeping bag. That’s why you should plan ahead and never go unprepared. It is the best idea to sleep in loose and light clothing in warm weather, and if you are still hot, you should sleep in your underwear. It is up to you to choose the most suitable option.  

On the other hand, if you are camping in cold weather, you surely don’t want to strip down to your underwear and spend the entire night like that. Instead, you need to opt for thicker clothes that will help you stay warm. Just make sure you don’t wear too many layers as something like this will not only restrict your movements but it also won’t help you sleep better at night. The best choice for cold weather is a sweatshirt and a pair of sweatpants of medium thickness. No matter the weather, always make sure that you sleep in clean PJs and clothes, as dirty clothes are not ideal for sleeping and it won’t help you feel fresh in the morning. 

Bring Earplugs 

Some campers prefer drifting off to dreamland to the sounds of nature, while others can’t stand the sound of bugs, animals, and other camping noises at night, and can’t relax properly. If you fall into the second category, you can block this noise with earplugs. They will also help you if your camping buddies are chatting until the late hours, or snoring while sleeping. Many different sounds are around when camping, and they can disrupt your sleep. Luckily, earplugs can help you prevent something like this. They are a very cheap and small solution that can be found in supermarkets. Thanks to them, you will enjoy a good night’s rest without having to worry about whether the outside noise will wake you up or not. 

Be Active During the Day 

If you want to sleep better at night, you will increase your chances of achieving this goal if you go hiking, paddling, fishing, or do whatever else comes to mind, instead of sitting around the campfire the entire day eating hot dogs and marshmallows. Wearing yourself with physical activity during the day will tire your body and help you drift off to sleep easier in the evening. Breathing in fresh air will also improve your sleep. When the evening comes, you will sleep like a baby because of the exhaustion from daily physical activity. 

Stick to Your Normal Sleep Schedule 

If you want to sleep better at night, it is the best idea to stick to your at-home schedule. One of the things that contribute to poor sleep is a routine that is constantly changing. If you want to get enough good night’s rest, you need to maintain a consistent schedule even when going camping. It means that, if you are used to going to bed at 10 p.m. you should go to sleep at the same time, even if you are on a trip. In case you decide to go to bed earlier, you may not be able to drift off to dreamland because of your circadian rhythms. Luckily, you don’t have to go to work in the morning, which means that you can sleep late. 

Drink Herbal Tea by the Campfire 

Many people love drinking hot chocolate and eating marshmallows at a campfire, but the caffeine and sugar that chocolate contains may affect your sleep in a negative way. That’s why it is a much better idea to opt for herbal teas that will relax your body and mind and prepare you for bed, especially chamomile tea. However, don’t forget to limit the fluid intake close to bedtime, as the last thing you want is to wake up in the middle of the night with a full bladder in need of a toilet. Something like this certainly won’t help your sleep. 

One moment you’re snoozing peacefully, and the next, you’re wide-eyed and unable to drift back into sleep—an experience as frustrating as it is unpleasant. You find yourself lying awake, in the still and dark of the night, hoping to slip back into dreams, but it just doesn’t come to fruition. To make matters worse, the following day holds significant importance, with a schedule packed with meetings and deadlines. To face the day with focus and productivity, being well-rested is essential, yet rest eludes you as you spend the night tossing and turning. Yet, fear not; you’re in good company, for many have faced this form of insomnia before. Occasional sleeplessness is manageable and common across the globe. However, if it becomes a frequent occurrence, it’s crucial to address it.Research indicates that a third of the US population experience waking up at night, a tendency that grows with age, and 43% of these individuals struggle to return to sleep. If you’re seeking ways to conquer sleeplessness and reclaim a restful night, we have several tips that can guide you towards the restful sleep you deserve. 

Relax Your Mind and Body 

If you want to fall back asleep faster, you should relax your body and mind. You can do this by giving your mind something to focus on, instead of worrying about how to fall asleep. If you want to relax your body, progressive muscle relaxation can help you. It is done by first tensing your muscles for five seconds and then relaxing them as you lie in bed. You should do this over and over again for different muscle groups throughout the body, starting with your feet, and working your way up. Something like this will relax your body enough to go back to sleep, and it will give your mind something to focus on. 

Another thing that you should try is doing deep breathing exercises. Close your eyes, relax, and start taking slow and deep breaths. Deep breathing will prepare your body for sleep. Visualization technique can also help, and it is done by closing your eyes and picturing yourself in a peaceful place, far away from stress and worries. You can picture fantastic beaches or mountains, and imagine the sounds and scents of this peaceful place to make the entire experience more vivid.  

Avoid Looking at Your Clock 

When we wake up in the middle of the night, the first instinct that most of us have is to take a look at the clock to see what time it is. Most of us have no idea that this habit can harm our sleep. Worrying about the time when we are trying to fall back to sleep will only increase our stress. Counting the minutes that we have been awake, and hours before we need to get up in the morning will probably backfire as we will start being stressed about losing sleep, which will make it more difficult to drift off to dreamland again. You shouldn’t worry about the time as it is out of your control. Instead, you should turn the clock away from you so that you don’t see it, or simply ignore it if you can. If these things don’t help you can remove it from your bedroom. 

Stay Away from Electronic Devices 

Maybe you are not aware of this, but the soft blue light that comes from your favorite electronic devices is the worst enemy of sleep. This light suppresses the melatonin receptors and disrupts your sleep cycles. It will energize your brain and trick it into thinking that it is daytime, which means that, the longer you look at their screens, the more awake you will feel, and you won’t be able to return to sleep easily after using them. The noise coming from these devices can also prevent you from getting enough rest. Text alerts and the ringtone when someone is calling you can disrupt you, and your sleep will suffer even if call and message notifications are set to vibrate. 

Turn Down the Heat 

If you want to sleep comfortably throughout the night, the temperature in your bedroom should be between 60 and 67 degrees Fahrenheit as it is the best temperature for sleep. When our bodies start powering down for the night, our body core temperature drops, and it helps us enter and stay in REM sleep. If we turn down the heat in our bedroom, it will make us feel sleepy, and it will encourage the sleep onset. No matter how cozy it feels to be in a warm bedroom, especially during cold winter months, it can inhibit your sleep. In case you tend to wake up from night sweats during the night, you should also try to sleep naked. 

Get Out of Bed 

In case you can’t seem to fall back to sleep, you should get out of your bed and do something. However, it doesn’t mean that you should do this immediately after you wake up. It is the best idea to stay in your bed for 15-20 minutes, and if you are still not asleep after this period of wakefulness, you should get out of bed and go to another room to do something relaxing, such as listening to soothing music or an audiobook, doing yoga nidra, or reading a book. Something like this will prevent you from stressing about not being able to sleep, and associating your bed with not sleeping well. However, make sure you don’t do anything exciting, such as working out, watching Netflix, playing video games, scrolling through social media, etc. as it will only wake you up and you won’t feel sleepy anymore. The point is to do something boring that won’t overstimulate you. Also, while doing unexciting things in a different room, you should avoid turning too many lights on.  

Put on Cozy Socks 

We already mentioned that cooler bedroom temperatures are ideal for quality sleep, so this tip may not make sense, but it certainly helps. Here is how it works – when you put on a pair of socks, they will warm your feet, which will draw blood flow to this part of your body, and lower your core body temperature. In other words – if you wear socks, you will fall asleep faster. However, many people have reservations when it comes to wearing socks to bed, and they simply don’t like it, whereas others consider this normal. If you can’t stand the thought of sleeping with socks on, you can use a heating pad at your feet as it will also do the trick. 

Use Essential Oils 

Essential oils have many different purposes, and they can do wonders when it comes to helping you fall asleep faster. Some essential oils, especially lavender, are miracle workers that can have a positive impact on your sleep. They will put you into an increased state of relaxation and prepare you for getting enough ZZZs. All you need to do is to use an essential oil diffuser or add a few drops on your pillowcase, and you will sleep better. 

Create a To-Do List 

We live in a fast-paced world, and we often don’t have enough time to relax and do everything that we are supposed to do because of our obligations and tasks. As a result, we often have to wait until going to bed to have some time to relax and think. Many people start thinking about everything that they have to do after they get in bed to sleep. Something like this can be very stressful, especially if we think about them excessively, and this stress can keep us awake at night and prevent us from falling back to sleep. If you want to avoid something like this, you should write everything down as soon as you wake up in the middle of the night, if you can’t fall asleep again. You should get a pen and a paper, and create a to-do list as it will clear your mind. You won’t have to stress about things that await you and think about them excessively when you have already written them on your to-do list.  

Reasons Why You are Waking Up Mid-Sleep 

Millions of adults have sleep difficulties. Even if they can fall asleep easily in the evening, some people have troubles staying asleep throughout the night. Although they are tired and drift off to dreamland quickly, they sometimes find themselves wide awake at 2 a.m. tossing and turning and not being able to sleep again. We all know that getting sufficient shut-eye is the key to feeling refreshed and being ready for new challenges that await us the next day. When our sleep is interrupted, we are likely to feel sleepy and tired. Some things that interfere with our ability to get enough shut-eye at night include: 

You Drink Too Much Caffeine 

We all know that caffeine is a stimulant that energizes us, and that’s why we drink it. However, it can also interfere with our ability to fall asleep if we consume it in the late afternoon or evening, and it can lead to poor quality sleep and waking up in the middle of the night. It takes around six hours for our body to get rid of half the caffeine that you consumed, which means that you will feel its effects several hours after the consumption. If you tend to wake up regularly at night, you should cut down on caffeine, especially within a few hours before bedtime. 

You Drink Alcohol in the Evening 

Having a couple of drinks in the evening can make it easy to drift off to dreamland, but it also causes restless sleep. As the alcohol that we consumed metabolizes, its effects wear off, and it prevents deep sleep and contributes to restless nights. If you are looking for quality rest, you should limit the alcohol consumption to a few hours before going to bed. Of course, everyone metabolizes alcohol differently, based on different factors including weight, genetics, and diet, but you should allow your body at least a few hours to process it until you decide to hit the sack.  

You Have Anxiety 

People with anxiety tend to wake up at night occasionally. Difficulties sleeping is one of the most common symptoms of an anxiety disorder. When people are anxious, their heartbeat tends to rise, which makes it difficult to relax and stay asleep. Anxiety can also contribute to nightmares, and it can cause nocturnal panic attacks, which are the episodes of intense panic that wake people up from their sleep. If your anxiety wakes you up frequently in the middle of the night, you should consult your doctor. 

Your Bladder Can’t Wait 

If your bladder can’t wait until the morning, and you need to go to pee at least once during the night, this condition is called nocturia, and it is more common than you think. Some of the causes of this condition include bladder obstruction, sleep disorders, and drinking too much fluid before going to bed. It occurs in both women and men, and it becomes more common as we age. You should restrict your fluid intake a couple of hours before bedtime and see if it will reduce the number of nightly bathroom trips. If restricting fluids doesn’t help, you should consult a doctor for explanations and potential treatment. 

You Eat Too Late 

If you are hungry before sleep, you should have a light snack before going to bed. Eating heavy meals close to bedtime is a terrible idea as you will toss and turn during the night, and it can lead to acid reflux and indigestion. If you want to avoid waking up at night without being able to fall back asleep, you should stay away from greasy and spicy foods before bed. 

As you can see, there are numerous reasons why you are waking up at night, some of which are easily changeable.