Do You Want A Good Night’s Sleep? Then Don’t Do These Things

Posted on July 1, 2019February 24, 2023 by Teresa

Here are some everyday sleep habits that everyone does but shouldn’t. Avoid these, and you’ll sleep better.

There are probably some parts of your bedtime routine that are not the best for sleep. You’ve probably heard that scrolling through Instagram and Facebook right before bed can wreak havoc on your rest.¹ However, there are equally bad things that many people do each day that impacts rest. Here are some surprisingly common things that can rob you of sleep. How many of them do you do each day?

Take A Long Afternoon Nap

If you didn’t sleep well the night before, you might be tempted to take a nap. You might have even heard that napping can help you feel more alert and improve your performance.  While that is true, resist the temptation to nap for more than 30 minutes. It can seriously backfire and make you even more tired. Long daytime naps interfere with sleep. They can also make you feel groggy and disoriented.²Instead of napping, try to keep busy.

Press the Snooze Button

Almost everybody is guilty of this. Although you might feel that you are doing your mind and body right by getting a couple of more minutes to snooze, it can make it harder to get out of bed, say sleep scientists.³ Hitting the snooze button does not allow you actually to fall asleep. It won’t help you feel any more rested during the day, and it might just make it harder for you to get out of bed. You won’t stay any more alert during the rest of the day.

Sleep With Your Pets

It’s hard to resist your fur babies when they want to sleep on your bed. You might even think that it is soothing or comforting to snuggle up next to your dog or cat. However, a recent study published in the Mayo Clinic Proceedings found that allowing your pet to sleep in the bedroom can affect your sleep.⁴ It is hard to remain in a neutral sleeping position if your dog is sleeping next to you. This could cause you to wake up with neck or back pain. What if Fido sleeps on the floor? Unfortunately, this is not good either. The study also found that it can affect an owner’ sleep even when an animal sleeps on the floor. So, go ahead and place Fluffy’s bed outside your room at night.

Exercise In The Evening

Maybe you like to work out late because your favorite exercise class starts at 7:30 PM or it is less busy at the gym then. Although late workouts can indeed be convenient, exercising late in the evening can keep some people awake at night. While some people can use at night and have no problem, for others, this habit can make it harder to fall asleep. Everyone reacts differently to working out. Some people have a harder time winding down after an intense workout. So, if your night exercise has you feeling like the Energizer Bunny, try to work out earlier or less intensely.

Kick the above bad habits to the curb, and you’ll likely find yourself feeling much more alert when you wake up in the morning.  

 

 

 

 

 

References:

1. https://academic.oup.com/sleep/article-abstract/40/9/zsx113/3926043  
2. https://sleepfoundation.org/sleep-topics/napping
3. http://www.businessinsider.com/a-sleep-expert-said-snooze-alarms-are-not-a-good-idea-heres-why-2016-1
4. https://www.mayoclinicproceedings.org/article/S0025-6196(17)30486-X/fulltext

 

 

 

 

Do You Want A Good Night’s Sleep? Then Don’t Do These Things

Posted on July 1, 2019February 24, 2023 by Teresa

Here are some everyday sleep habits that everyone does but shouldn’t. Avoid these, and you’ll sleep better.

There are probably some parts of your bedtime routine that are not the best for sleep. You’ve probably heard that scrolling through Instagram and Facebook right before bed can wreak havoc on your rest.¹ However, there are equally bad things that many people do each day that impacts rest. Here are some surprisingly common things that can rob you of sleep. How many of them do you do each day?

Take A Long Afternoon Nap

If you didn’t sleep well the night before, you might be tempted to take a nap. You might have even heard that napping can help you feel more alert and improve your performance.  While that is true, resist the temptation to nap for more than 30 minutes. It can seriously backfire and make you even more tired. Long daytime naps interfere with sleep. They can also make you feel groggy and disoriented.²Instead of napping, try to keep busy.

Press the Snooze Button

Almost everybody is guilty of this. Although you might feel that you are doing your mind and body right by getting a couple of more minutes to snooze, it can make it harder to get out of bed, say sleep scientists.³ Hitting the snooze button does not allow you actually to fall asleep. It won’t help you feel any more rested during the day, and it might just make it harder for you to get out of bed. You won’t stay any more alert during the rest of the day.

Sleep With Your Pets

It’s hard to resist your fur babies when they want to sleep on your bed. You might even think that it is soothing or comforting to snuggle up next to your dog or cat. However, a recent study published in the Mayo Clinic Proceedings found that allowing your pet to sleep in the bedroom can affect your sleep.⁴ It is hard to remain in a neutral sleeping position if your dog is sleeping next to you. This could cause you to wake up with neck or back pain. What if Fido sleeps on the floor? Unfortunately, this is not good either. The study also found that it can affect an owner’ sleep even when an animal sleeps on the floor. So, go ahead and place Fluffy’s bed outside your room at night.

Exercise In The Evening

Maybe you like to work out late because your favorite exercise class starts at 7:30 PM or it is less busy at the gym then. Although late workouts can indeed be convenient, exercising late in the evening can keep some people awake at night. While some people can use at night and have no problem, for others, this habit can make it harder to fall asleep. Everyone reacts differently to working out. Some people have a harder time winding down after an intense workout. So, if your night exercise has you feeling like the Energizer Bunny, try to work out earlier or less intensely.

Kick the above bad habits to the curb, and you’ll likely find yourself feeling much more alert when you wake up in the morning.  

 

 

 

 

 

References:

1. https://academic.oup.com/sleep/article-abstract/40/9/zsx113/3926043  
2. https://sleepfoundation.org/sleep-topics/napping
3. http://www.businessinsider.com/a-sleep-expert-said-snooze-alarms-are-not-a-good-idea-heres-why-2016-1
4. https://www.mayoclinicproceedings.org/article/S0025-6196(17)30486-X/fulltext

 

 

 

 

Getting Better Sleep Through Herbs And Plants

Posted on June 17, 2019February 24, 2023 by Dr. Jean

Human beings spend more than a third of their lives asleep. Going without sleep is disastrous to the human body. A lack of sleep for just 24 hours can cause psychosis and will eventually lead to death. It is clear that getting enough sleep is essential for your body to perform as it should.¹ 

Even though sleep is so important, it doesn’t mean that it comes quickly to most people. It can be hard to get enough sleep In today’s fast-paced world . Our laptops, tablets and cell phones have become such a large part of our lives that it can be tough to put them down each night.

The chimes of late-night emails, texts and calls can wake you up from a deep slumber and make it hard to get back to sleep again. Even if you don’t use technology late at night, there are plenty of other things to keep you awake from crying children to early-morning construction.

Herbs and Plants

Although prescription sleeping pills can help with sleep, they come with their fair share of side effects.² One way to improve your sleep naturally is through the use of herbs and plants. Numerous research studies have named a variety of herbs and plants that have a positive impact on quality and quantity of sleep. If you want a natural way to get better sleep, you might try herbs and plants.

Here are just a couple of the best ones that are beneficial to sleep.

• Magnesium – The body requires magnesium to stay healthy. This nutrient is essential for many tasks that the body performs. The body needs it to stay healthy. Most people’s diets don’t contain enough magnesium say experts at the National Institutes of Health. This can cause weakness and tiredness among other things. Health experts recommend supplementing magnesium.³  
• One way to increase it is by taking magnesium. This substance helps the body in a variety of ways, including improving sleep quality.
• Turmeric extract – The main ingredient in turmeric extract is curcumin, which has been studied extensively for its effect on the human body. Curcumin has been found to have a restorative impact on sleep deprivation.⁴  
• Passionflower – Passiflora incarnata or passionflower, is a plant that is native to South America, Central America, and the United States. People have used passionflower for centuries for its healing powers. Native Americans used it widely for a variety of things. Scientific research has found that extracts derived from the Passiflora incarnata can be used to induce sleep.⁵ 

Try taking these plants and herbs and see if you notice a difference in your sleep quality. Instead of taking each ingredient separately, look for a combination supplement that includes several of these beneficial herbs and plants.

 

 

 

 

References:

1. https://www.livescience.com/32469-why-do-we-sleep.html  
2. https://www.rxlist.com/ambien-side-effects-drug-center.htm
3. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
4. https://www.ncbi.nlm.nih.gov/pubmed/28931469
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699852/

 

 

 

 

 

 

Getting Better Sleep Through Herbs And Plants

Posted on June 17, 2019February 24, 2023 by Dr. Jean

Human beings spend more than a third of their lives asleep. Going without sleep is disastrous to the human body. A lack of sleep for just 24 hours can cause psychosis and will eventually lead to death. It is clear that getting enough sleep is essential for your body to perform as it should.¹ 

Even though sleep is so important, it doesn’t mean that it comes quickly to most people. It can be hard to get enough sleep In today’s fast-paced world . Our laptops, tablets and cell phones have become such a large part of our lives that it can be tough to put them down each night.

The chimes of late-night emails, texts and calls can wake you up from a deep slumber and make it hard to get back to sleep again. Even if you don’t use technology late at night, there are plenty of other things to keep you awake from crying children to early-morning construction.

Herbs and Plants

Although prescription sleeping pills can help with sleep, they come with their fair share of side effects.² One way to improve your sleep naturally is through the use of herbs and plants. Numerous research studies have named a variety of herbs and plants that have a positive impact on quality and quantity of sleep. If you want a natural way to get better sleep, you might try herbs and plants.

Here are just a couple of the best ones that are beneficial to sleep.

• Magnesium – The body requires magnesium to stay healthy. This nutrient is essential for many tasks that the body performs. The body needs it to stay healthy. Most people’s diets don’t contain enough magnesium say experts at the National Institutes of Health. This can cause weakness and tiredness among other things. Health experts recommend supplementing magnesium.³  
• One way to increase it is by taking magnesium. This substance helps the body in a variety of ways, including improving sleep quality.
• Turmeric extract – The main ingredient in turmeric extract is curcumin, which has been studied extensively for its effect on the human body. Curcumin has been found to have a restorative impact on sleep deprivation.⁴  
• Passionflower – Passiflora incarnata or passionflower, is a plant that is native to South America, Central America, and the United States. People have used passionflower for centuries for its healing powers. Native Americans used it widely for a variety of things. Scientific research has found that extracts derived from the Passiflora incarnata can be used to induce sleep.⁵ 

Try taking these plants and herbs and see if you notice a difference in your sleep quality. Instead of taking each ingredient separately, look for a combination supplement that includes several of these beneficial herbs and plants.

 

 

 

 

References:

1. https://www.livescience.com/32469-why-do-we-sleep.html  
2. https://www.rxlist.com/ambien-side-effects-drug-center.htm
3. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
4. https://www.ncbi.nlm.nih.gov/pubmed/28931469
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699852/

 

 

 

 

 

 

Are you getting enough sleep?

Posted on May 13, 2019February 24, 2023 by Dr. Jean

Check out these common signs that indicate that a person is not getting enough sleep.

The National Sleep Foundation suggests that adults get between seven to nine hours of sleep every night. Ensuring that you get the recommended hours of sleep per night can help your body perform at its best. When you are properly rested, you feel better emotionally and physically.¹ 

While you might think that getting less than the recommended number of hours of sleep per night won’t affect you too much, you’d be surprised at how much of an impact that it can have on your well-being. Here are some subtle signs that your poor sleeping habits have caught up with you.

#1 You Can’t Remember Anything

Do you notice when you are tired that you can’t remember where you left your car keys or phone? Poor sleep has been linked with memory loss and forgetfulness. When you are sleep deprived, this makes it very difficult to pay attention to things. If you’re not paying attention to something, you won’t remember it.

#2 You’re Overly Emotional

Have you ever noticed that when you are tired, you get irritated by things that normally don’t bother you? Or maybe you cry at things that are even slightly sad. When you are deprived of sleep, you are more likely to overreact to minor emotional stimuli. This means that you will get worked up very easily over the tiniest things if you don’t get the proper shut-eye each night.  

#3 You Have More Breakouts Than Normal

Scientists have found a connection between acne and sleep. The reason for this probably has to do with hormones. When you aren’t sleeping well, it affects your hormonal balance. Hormonal imbalances trigger acne problems. So, if you aren’t sleeping well, you can expect more breakouts.¹

#4 Your Skin Doesn’t Look So Good

Research studies have found that people who don’t get enough sleep tend to get more lines, wrinkles, droopiness, and puffiness. Your body repairs itself when you sleep. If you aren’t getting enough ZZZ’s, it will take a toll on your skin. Scientists hypothesize that the body makes collagen, which helps repair the skin, during sleep. Collagen building is impacted if you don’t get enough sleep.² 

#5 Weight Gain

Two hormones affect hunger — leptin and ghrelin. When these hormones are not well-controlled, you are more likely to eat when you are not hungry, which can make you gain weight fast. Studies have found that not getting enough sleep impacts these two hormones. In fact, in one study, the less sleep a person got, the more they felt constantly hungry.³

If you notice that you have very many of the signs above, then you might want to consider trying to get more sleep each night to see if that makes a difference.

 

 

 

 

 

References:

1. https://sleep.org/  
2. http://www.health.com/health/gallery/0,,20906153,00.html#your-skin-isn’t-looking-good-0
3. https://www.huffingtonpost.com/2012/07/10/sleep-hunger-deprivation-_n_1659954.html

 

 

 

 

 

Are you getting enough sleep?

Posted on May 13, 2019February 24, 2023 by Dr. Jean

Check out these common signs that indicate that a person is not getting enough sleep.

The National Sleep Foundation suggests that adults get between seven to nine hours of sleep every night. Ensuring that you get the recommended hours of sleep per night can help your body perform at its best. When you are properly rested, you feel better emotionally and physically.¹ 

While you might think that getting less than the recommended number of hours of sleep per night won’t affect you too much, you’d be surprised at how much of an impact that it can have on your well-being. Here are some subtle signs that your poor sleeping habits have caught up with you.

#1 You Can’t Remember Anything

Do you notice when you are tired that you can’t remember where you left your car keys or phone? Poor sleep has been linked with memory loss and forgetfulness. When you are sleep deprived, this makes it very difficult to pay attention to things. If you’re not paying attention to something, you won’t remember it.

#2 You’re Overly Emotional

Have you ever noticed that when you are tired, you get irritated by things that normally don’t bother you? Or maybe you cry at things that are even slightly sad. When you are deprived of sleep, you are more likely to overreact to minor emotional stimuli. This means that you will get worked up very easily over the tiniest things if you don’t get the proper shut-eye each night.  

#3 You Have More Breakouts Than Normal

Scientists have found a connection between acne and sleep. The reason for this probably has to do with hormones. When you aren’t sleeping well, it affects your hormonal balance. Hormonal imbalances trigger acne problems. So, if you aren’t sleeping well, you can expect more breakouts.¹

#4 Your Skin Doesn’t Look So Good

Research studies have found that people who don’t get enough sleep tend to get more lines, wrinkles, droopiness, and puffiness. Your body repairs itself when you sleep. If you aren’t getting enough ZZZ’s, it will take a toll on your skin. Scientists hypothesize that the body makes collagen, which helps repair the skin, during sleep. Collagen building is impacted if you don’t get enough sleep.² 

#5 Weight Gain

Two hormones affect hunger — leptin and ghrelin. When these hormones are not well-controlled, you are more likely to eat when you are not hungry, which can make you gain weight fast. Studies have found that not getting enough sleep impacts these two hormones. In fact, in one study, the less sleep a person got, the more they felt constantly hungry.³

If you notice that you have very many of the signs above, then you might want to consider trying to get more sleep each night to see if that makes a difference.

 

 

 

 

 

References:

1. https://sleep.org/  
2. http://www.health.com/health/gallery/0,,20906153,00.html#your-skin-isn’t-looking-good-0
3. https://www.huffingtonpost.com/2012/07/10/sleep-hunger-deprivation-_n_1659954.html