Why Wake- Up Lights Are Trending

Why Waking Up To Natural Light Is The Best Way To Start Your Day

 

Benefits of using a Natural Sunrise Alarm Clock

We all know how difficult it is to wake early in the morning. Most of us struggle to get our feet out of the bed especially at the sound of a screaming alarm clock. However, with the advancement of technology, a million gadgets are produced daily. One of these gadgets is the ever popular wake-up light.
A wake- up light is basically a light programmed to produce artificial dawn in your room in a bid to wake you up in the morning. The light happens gradually, gently pulling you from slumber mode to a wakeful one in a more soothing way, guiding you through a healthy day.

Effectiveness of Wake-up Lights

The human body is designed in a way that when you try waking up in a dark environment, it tends to resist due to the feeling that you ought not to be waking up at that moment. This can result in your mind not fully waking up, thus your body continuing to produce sleeping hormones such as Melatonin. Wake- up lights help in fixing this problem since one experiences artificial sunrise on demand.

Wake- Up Lights vs. Alarm Clocks

One of the common questions asked is if wake-up lights are better than alarm clocks. Well, we cannot rule out on the effectiveness of the traditional alarm clocks in waking you up but the question is; how good is your mood when you hear the blaring tone of the alarm? There are a bunch of issues that are tagged along with waking up to the traditional alarm clock. None of these issues come along with the wake-up light.
Compared to alarm clocks, these more natural alarm clocks have appealing, natural tones that are more relaxing. They start to shine about 30 minutes previous to the set alarm time. It slowly increases from dim to brighter light, similar to natural sunshine. This greatly helps in bringing your body to a lighter sleeping state, enabling you to wake up more easily.

Advantages of Wake- up Light Alarms

The following are some of the benefits of using wake up light:

– Balancing of Melatonin
Light helps in controlling Melatonin levels. This is a light responsive hormone. This means that it should be low in the morning and peak at night, hence using wake- up light alarms to help in balancing this hormone.

– Supporting Morning Cortisol Response
Our body’s cortisol levels should be at peak in the morning, slowly decrease during the course of the day. This is known as the circadian rhythm. Chronic stress can result to irregular cortisol spikes, thus depleting cortisol production. This is commonly known as adrenal fatigue.

– Seasonal Affective Disorder Treatment
Light therapy has often been linked with the treatment of depression as well as seasonal affective disorder, especially during the darker months of winter.

– Getting out of Bed Quicker
When using the traditional alarm method, one tends to snooze the alarm. This is because you are coming from a very deep slumber state. A human body is designed in a way that it is not meant to switch right from a deep sleep to an upright state, making it hard to just jump out of bed. Wake- up lights help in putting you in a lighter state before waking up. This will make it much easier to actually wake up and getting out of the bed.

– Having More Energy when Waking up
When using a wake- up light, you tend to have a high amount of energy. This is because your body is put in a state that is more ready to wake up. One will also wake up in a better state of mind.

The Vansky Deluxe Edition Sunrise Alarm is currently being sold at a crazy cheap price of $39.99 which is a $90 saving (at the time of posting) so if you are looking to buy one, now is the time!  This type of wake- up light gently wakes you up with its natural sounds and light, giving you the much needed relaxing mood in the morning. It can also be used as an atmosphere lamp, bedside lamp, FM radio and alarm clock.

Features
– 2017 Edition: easy to set alarm clock, new snooze and sunset function, touch control.
– Simulated wake up light: gradually lights up 30 minutes to alarm time, gently bringing you from the slumber state.
– 6 natural tones and FM radio that helps you relax.
– 7 color light: it comes with 7 different colors (Green, Warm White, Orange, Blue, Red, Purple, and Indigo).

You can check it out here:

 

bad air equals bad sleep?

Not Sleeping? Air Pollution Could Be To Blame!

Air Pollution linked to Poor Sleep

Air pollution has long been associated with many health problems, but poor sleep rarely features on that list. Recent research has however revealed that there is actually a close link between poor sleep and air pollution. Exposure to air pollutants, especially nitrogen dioxide and PM 2.5 particulates, could be the reason why you are not sleeping as soundly as you should. A study was carried out in the U.S that revealed the close association between decreased sleep efficiency and air pollution.

How was the study conducted?
This hallmark study was carried out on residents of 6 major cities in the United States. The research, which was conducted by researchers from the University of Washington and other institutions, had about 1863 participants. Most of them were over the age of 68, although the average age of the participants was 63 years. Many factors were considered during this study, some of which include ethnicity, body mass, age and smoking habits.

The participants wore a wrist actigraphy for seven days in a row when sleeping. The purpose of the gadget was to record fine movements during their sleep as a means of measuring sleep efficiency. Simply defined, sleep efficiency refers to the ratio of hours spent asleep with those spent awake. High sleep efficiency means that a participant slept soundly. The converse is also true: a low sleep efficiency points to disturbed sleep.

The Findings
Quite predictably, the study showed that people with high exposure to pollutants had more disturbed sleep than those who were not highly exposed. The two most offending pollutants were nitrogen dioxide, which is usually emitted by vehicles, and PM 2.5 particulates. Nitrogen dioxide was found to reduce sleep efficiency by a whopping 60%, while exposure to PM 2.5 particulates lowered sleep efficiency by up to 50%.

Explanation
For a long time, it was thought that air pollution only posed a threat to the health of certain vital body organs, namely the heart and lungs. One can, therefore, understand the bewilderment that many people experience upon learning that pollution can plague their sleep as well. Martha Billings, co- author of this somewhat stunning report had an explanation for the strange findings.

According to her, air pollutants irritate sinuses, the nose and the throat. Secondly, they also affect the brain, which results in problems in the regulation of breathing. When you experience breathing problems in your sleep, there is a high probability that your sleep will be disrupted. You might even have trouble finding sleep in the first place. This is a fairly sound theory that helps solve the air pollution and poor sleep mystery.

What Are The Disadvantages Of Poor Sleep?
Sleep is more important to the human body than you might think. It gives your body a chance to rest and become rejuvenated. It also boosts your brain function while improving memory and mood.

Poor sleep is associated with a sour mood. If you suffer from sleep deprivation, there is a high probability that you will be irate and hard to get along with. You may get overly angry at the slightest provocation. This could negatively affect your relationships with other people, who may tend to stay out of your way. When loneliness starts to creep in, then you realize just how costly poor sleep can be.

Secondly, poor sleep can impair your concentration. You may find it hard to concentrate on even the most basic of tasks, or you may find yourself constantly distracted. Although initially, this might not appear to be much of a problem, it could get worse with time. You could also find yourself suffering from memory loss, however mild. Poor sleep can have very far reaching consequences indeed.

Lack of enough sleep is also characterized by decreased energy levels. You may find yourself tiring very quickly, and generally lacking the energy to do things you would ordinarily not think twice before doing. This can be easily explained away by the fact that it is during sleep that the body replenishes its lost energy, therefore if you fail to sleep enough, your energy levels will be lower than they should be.

Conclusion
Since lack of enough sleep can be more than costly, it is important that you find ways to improve sleep. You should consult with your healthcare provider in order to devise ways to improve yourself. If you can, avoid areas that are prone to air pollution, because they can be the main cause of your sleep troubles.

 

Helpful Tip

Although moving to a less polluted area may not be feasible; there are steps you can take to improve the air quality in your home, such as keeping certain plants in your house and bedroom. See Sleeping with Plants for the best plants for this job.

In addition, an air purifier will go a long way to providing the right conditions in your bedroom.

Bestseller Air purifiers

 

pink noise-the sleep hub

Pink Noise Boosts Memory- New Study Finds

Study of Pink Noise

 

 

Research conducted in March 2017 reveals that deep sleep is important for the purposes of memory consolidation especially in adults that are a bit older. However, individuals in their middle ages tend to experience a significant decrease in deep sleep. A fact that scientists believe contributes to memory loss in old age. Gentle sound stimulation when properly synchronized to the brain waves’ rhythm greatly improves the ability of an older adult to sleep deeply. Furthermore, it improves their ability to remember some words and score well in a memory exam.

Example of Pink Noise

Technique
Dr. Phyllis Zee who is a professor of neurology at Northwestern University Feinberg School of Medicine and a sleep specialist in Northwestern Medicine said the sound stimulation technique is a safe, simple and innovative approach to improving the health of the brain in older adults. She added that pink noise is a potential tool for improving the memory of older adults in society as well as significantly reducing memory loss that is usually associated with old age.

Study
Past research had indicated that pink noise during deep sleep has the potential of improving memory consolidation in young individuals. However, the same research was yet to be conducted in adults who are older.

The study was conducted on thirteen participants, all of whom were of the age of 60 years or older. The participants had their recruitment done at the Cognitive Neurology and Alzheimer’s Disease Center located at Northwestern.

The participants in the study were all subjected to an overnight acoustic stimulation as well as a sham stimulation. The two forms of stimulation were identical with regard to the procedure followed. However, participants reported that they failed to hear any kind of noise while asleep during the entire sham stimulation session.

The participants were subjected to a memory test both at night and in the next morning after undergoing the sham and acoustic stimulation sessions. The ability to recall by the participants generally improved by a small percentage after the sham stimulation on the test that was carried out in the morning. Nonetheless, the improvement on average was thrice following stimulation by the pink noise.

Analysis
Each and every brain wave/ oscillation slows down to approximately 1 oscillation per second during deep sleep compared to the 10 oscillations per second experienced during periods of wakefulness.
An algorithm which delivers sound during a slow wave oscillation’s rising portion was developed by a study coauthor called Giovanni Santostasi. It is this stimulation that increases the neurons’ activity synchronization.

On conclusion of the sound stimulation the slow waves for the older participants increased significantly during sleep.

The extent of slow wave sleep improvement was accurately related to the degree of memory enhancement. This means that slow wave sleep is crucial to memory regardless of age.

Dr. Phyllis Zee confirmed that the gentle sound stimulation technique is potentially a viable solution specifically for long-term use in the home. This is despite the fact that the Northwestern scientists were yet to study the effects of repeated nights of gentle sound stimulation on participants.

Discussion
Nelly Papalambros, a Ph.D. student in neuroscience who works in Dr. Phyllis Zee’s laboratory said that studies on a larger scale are required to be carried out just as confirmatory tests for the efficacy of the pink noise technique. She further mentioned that the plan was to make ‘at-home’ studies in the long term.

Dr. Roneil Malkani who is an assistant professor of neurology at Feinberg and a sleep specialist at Northwestern Medicine is currently directing a team Northwestern scientists. They are testing the acoustic stimulation effect in overnight sleep studies specifically in patients with memory complaints. The aim is to establish whether pink noise can improve memory in adults who have been diagnosed with mild cognitive impairment. This follows previous studies that were carried out on people suffering from mild cognitive impairment. The studies had been conducted in collaboration with the professor of psychology at the Weinberg College of Arts and Sciences located at Northwestern called Ken Paller. The results were that there is a possible link between memory impairments and sleep.

Conclusion
The above study positively relates pink noise with memory boost and deep sleep. Although more research ought to be done, the discovery can still be applied to help older adults in society not to suffer from memory loss.

Yet another reason why every bedroom needs a sound machine.

Examples of excellent sound machines with Pink Noise is the Cherry Koala machine or the LectroFan .

Let’s Look At LectroFan Sleep Machines

The LectroFan White Noise Sleep Machine

With their ever- increasing popularity we thought we would take a closer look at LectroFan.

Sound machines are no longer just an amazing natural sleep aid in the bedroom, but can now be found at some work stations to drown out the sound of the busy office environment. They are in dentists waiting areas, counselling rooms, and even some hotel rooms (genius!)

Adaptive Sound Technologies is a leading supplier of sound masking machines and currently dominate the market in several countries.

 

LectroFan 10 Fan 10 White Noise machine


This LectroFan White Noise Sleep Machine produces a constant non-loop sound that has not been recorded. It is generated through their proprietary algorithm for a unique non-repeating sound. The product has unmatched features including ten fan sounds, ten white noises, multi-hour timer and is loaded with options for every situation you are in.

With this product, you can now mask all disruptive noises so you can fall asleep easily. It is now possible to drown out those noisy neighbors, barking dogs, traffic, household and construction noises for peaceful sleep, work or conversation. Use it to lull babies or adults to sleep and keep your conversations private. It comes with settings for all the situations you may find yourself.

Product Description
The LectroFan has a simple design with no moving parts making it very safe for any user, energy efficient and last longer compared to other white noise machines using motors. With over 50 levels of volume control in one decibel increments, it is easy to find the perfect environment for your needs.

The white LectroFan White Noise Sleep Machine is designed to drown out disturbing noises either using the fan or by producing white noise both with ten non-repeating sounds that can be adjusted for unique decibels depending on your environment. It works so well in soundproofing rooms so you can have private conversations without the hissing or any part of your conversation getting out. There is no better way to reduce disruptive noises. This little machine also creates a relaxing environment for meditation and yoga any time of the day.

Product Details
– Dimensions of the product: 4.4 x 2.2 x 4.4 inches
– Shipping Weight: 1.2 pounds
– ASIN: B00JU8P8VY
– UPC: 730669484483
– Item model number: ASM1007-FFP
– Customer review: it has a 4.5-star rating on Amazon from 5,683 customers.  

 

LectroFan Jr. with 6 White Noise Sounds, 6 Fan sounds, and Nursery Rhymes

 

 

This product is designed using state-of-the-art technology that generates dynamic non-repeating sounds that steadily eliminates any distractions better that the loping sound common among other competing brands in sound elimination.

The LectroFan White Noise Sleep Machine is useful in helping your baby fall asleep and sleep longer in spite of the surrounding disturbances that may otherwise disrupt their daytime nap. Its portability makes the product a part of your baby’s sleep routine since you can use it anywhere anytime. The 12 white noise options make this product unmatched in the market providing sleep therapy even for the lightest sleepers. Its 18 classic nursery rhymes make this product the more important for your baby’s playtime and to create fun. It has no motor or a moving part meaning it is safe even if left near the baby.

It professionally balances the trusted technology of the LectroFan brand with playful nursery songs to provide your baby with a playful environment and sets the tone for a lovely day. Its non-repeating white noise sounds and uniquely engineered to provide your newborn all the sleep they require. You no longer have to worry about household noises, traffic, unexpected noises during a journey and disruptive neighbors. The volume control allows you to set the right white noise level and the 60-minute sleep timer can ensure your baby sleeps in any new environment.

The LectroFan White Noise Sleep Machine is compact and can be used in baby nurseries, busy neighborhoods, apartments, day care centers, any sleep environment and a household with many children. It is easy to travel with this product from LectroFan due to its small size and powerful noise masking effects. You can bring along the regular sounds from home as you travel so your baby gets their regular familiar sleep environment no matter where you are.
Product details
– Color: White with blue or pink
– Shipping Weight: 1 pound
– ASIN: B00RC5PAZG
– UPC: 612524468367
– Customer reviews: 4.4-star rating from 107 customers.

 

 

LectroFan – Micro

Equipped with one ocean sound, four white noises and five fan sounds, this micro wireless speaker system Lectrofan White Noise Sleep Machine is very compact and easy to use. Its swivel design allows you to direct the speaker for projecting the sound to specific directions to achieve full room sound. Its Bluetooth speaker system allows one to listen to music through the speakers in the LectoFan when you connect it to a smartphone.

You can easy pack it for traveling due to its small size. Enjoy the benefits of a steady white noise wherever you go and even during the travel. The rechargeable battery lasts 16 hours for sleep sounds and can take you for 6 hours when streaming audio. It can be recharged through the included USB cable.

Product Description
The LectroFan Micro is an ideal sound machine portable for use anywhere and can be used to create a relaxed environment, lull baby to sleep, keep one sleeping even in a disruptive environment and provide privacy for conversation. The wireless Bluetooth speaker system can also be used to stream music from a smartphone or any compatible device. It is a must pack device whenever you travel since it takes little space and is convenient wherever you are.

What makes it unique?
Its proprietary software generates the unique sounds that run without the disruptive looping like other products. The device uses an advanced sound synthesis technology to produces gentle surf sound that can make you think you are at the beach relaxing. The product is tiny but has the capability to produce loud sounds when needed. It allows you to share music with family using the Bluetooth speakers and an extended battery life of 6 hours.

The LectroFan White Noise Sleep Machine is small but very efficient in keeping your conversations from a neighbor, therefore, creating privacy. As much as it keeps surrounding noises out, this product also works to keep your talking from reaching the ears of those you do not want to hear. Its compact size gives you a lot of freedom to travel with the device whenever you leave home. It takes a very small space that is insignificant to your package. LectroFan have also bought this model out in White.

Technical Details
– Brand: LectroSound
– Weight: 4.8 ounces
– Dimensions: 2.8 x 2.8 x 2 inches
– Model number: ASM1017-K
– UPC: 897392002312
– Battery: 1 lithium ion
– Color: Black, or White

 

LectroFan have really earned their fan base and we can see why their noise machines are so popular. With four products covering all occasions, and their neat compact designs it is no wonder they are consistently top rated for their sound machines.

The Process Of Sleep In Humans

Sleep Characteristics

Sleep is one of the essential routines in our daily lives. We start to feel a bit drowsy as the clock reaches a certain time and we know it is time to lie down and close our eyes for a while. We have to sleep so that our bodies can refuel for the next day. Sleep is something that is simply programmed into our bodies. We know this because it is commonly seen that people eventually sleep even if they don’t want to! This is because their bodies simply demand it.

 

Sleep goes on for roughly one-third of our total life which shows how important it is. It is an important activity that, if not spent wisely, will eventually detract from your work and cause severe problems in your life. People just aren’t as good at anything as they are when they have had enough sleep. We know that we should not neglect our sleep because it is crucial for our motor and our cognitive functions. For us to survive in this world, we simply need to sleep.

 

In a test on rats, those who were deprived of sleep died within two to three weeks. Scientists have learned that it is crucial for both animals and people to sleep to be alert and functioning each day. In scientific terms, we now know that the activity of the brain regulates the amount of sleep that is needed by the body. Researchers use electrodes and electroencephalograms (EEG’s) to measure electrical activity in the brain, eye movement, and muscle tension. These are all examined to determine many facts about sleep in general. The results show certain patterns which then lead to finding out about the various stages of sleep.

 

There are two basic stages of sleep which are rapid eye movement (REM) and non-rapid eye movement (NREM). NREM sleep is composed of four stages regarding the amplitude and frequency of the activity of the brain waves. The pattern of NREM sleep on the brain waves is slower, more regular, and of a higher voltage than that of wakefulness. When you are in a deep sleep, the brain waves move slower and have bigger amplitude. The first stage of NREM sleep is very light sleep. Stage two NREM, however, has two kinds of brain waves that are present. They are called sleep spindles and K-complexes. Stage three and four of NREM has incrementally higher voltages and slower waves. By stage four NREM, it is extremely hard to wake a person up. This could also be referred to as “sleeping like a log.”

 

REM sleep is the second basic stage of sleep. It is described by eye movements that bounce around underneath a person’s eyelids in an extremely rapid fashion. The eye movements do not necessarily move all the time but they may suddenly zoom up and down or back and forth, stop for a while and then dart back and forth again intermittently. During REM sleep, the activity shows very fast and irregular activity. It is a lot more spontaneous than in the NREM sleep. The person’s muscle tone also goes limp although the major muscles like the heart, diaphragm, eye muscles and

 

Blood vessels are still active. The state of the body at this stage is almost like being paralyzed. This is because the electrical activities in the muscles are almost completely stopped. There may be some small twitching in these muscles, but mostly there is nothing during this stage.

 

Sleep is a cyclical process where NREM and REM sleep will repeat in cycles. It starts with an NREM phase which lasts for roughly ninety to one hundred and ten minutes. Then it recurs four to six times per night. As the night progresses, the extent of NREM sleep decreases and the extent of REM sleep increases. Also, blood flow to the brain, airway resistance, sexual arousal, respiration and blood pressure increase.

 

Sleep is necessary because it gives your body and mind a chance to recoup. For those with crazy, busy, stressful schedules it is even more so needed. Think about everything you do in a day. Think about the demand you place on your mind and body. Getting rest is the body’s only chance to reenergize for another day of your life.

 

When you deprive your body of sleep, you will suffer from more than just sleepiness. Your body will begin to ache. You can get headaches. You will find you will catch more colds and illnesses. That’s because sleep contributes to your immune system, strengthening it so it has the power to ward off disease. A lack of sleep inevitably weakens your immune system, making it susceptible to things like the common cold and flu as well as other undesirable afflictions and diseases.

 

The drowsiness that comes from being sleep deprived also hinders daily life. This can distract you from your job, making it difficult to keep up required productivity levels. Sleeplessness also makes you cranky, as your kids, co-workers or significant other can attest to. This unattractive quality stands in the way of the person you want to be and may go so far as to affect your personal and professional relationships.

 

If you are going to make sacrifices in life, make the right ones. Instead of sacrificing sleep you might sacrifice that hour, you spend watching The Bachelor. Or you could shut off the news or that late night show you usually watch while finishing work. If you do, you’ll be able to concentrate better the next day, get to bed sooner and wake up feeling more refreshed and full of energy.

 

So, what is sleep? Quite simply, sleep is a vital part of you and your body’s ability to function productively. Without adequate levels of quality sleep, everything from our reaction times and mental capacity to our overall health and well-being is negatively affected.

 

Enabling your body to reenergize sufficiently will improve your output, help safeguard against sickness, and contribute to your overall wellbeing. You’ll soon begin to realize the benefits rather than sarcastically asking your sleep deprived co-workers, “What is sleep?”

 

Sleep is a broad topic, and it is intimately connected to a person’s age in how it functions. Biological clocks, homeostasis, dreams, and sleep practices all play a part in how living things sleep. The science of sleep is so complex that we should all take care to get the correct amount of sleep. It is one of the most important things you will ever do!

how much sleep for kids

How Much Sleep Should Your Child Really Have?

Sleeping Hours Required by Children

A new study shows children aged 12 and younger function best if they go to bed before 9:00 p.m., and are prone to increased health risks if they stay up late.

The panel of pediatric specialists, led by the American Academy of Sleep Medicine (AASM), have produced these recommendations based on the age of the child:

  • Infants (4-12 months): 12 to 16 hours
  • Toddlers (1-2 years): 11 to 14 hours
  • Preschoolers (3-5 years): 10 to 13 hours
  • School-age children (6-12 years): 9 to 12 hours
  • Teenagers (13-18 years): 8 to 10 hours

Sleep deprivation, especially among our children is increasing. The pressures of modern life to always be ‘connected’ , available, and up to speed with all things social media is worsening the situation.

As parents it is often hard to tell if our child is getting enough sleep as they tend to ‘speed up’ when tired, as opposed to adults who tend to wind down. What we may just attribute to age and hormonal changes may in fact be a sign of sleep troubles.

In the study of sleep requirements the panel analyzed how sleep impacts mental health, metabolic rates, cardiovascular development, immunology, and life performance to determine how much sleep is optimum. Enforcing it may be another matter, but it is a reminder of how important sleep is and how we as a nation should take it more seriously if we are to produce well- adjusted healthy children.

According the The Sleep Foundation, sleepiness can look like symptoms of attention deficit-hyperactivity disorder (ADHD).” Children often act as if they’re not tired, resisting bedtime and becoming hyper as the evening goes on. All this can happen because the child is overtired”. Equally ADHD can in fact cause sleeplessness.

You can download the National Sleep Foundations sleep guide chart here Sleep Chart

 

 

sleep better shorter

Sleep Aid Kit 2017

Helping You Sleep Naturally in 2017

 

Often with sleep, it is the routine we take that can make or break our promise of a decent night’s sleep. Waking after a solid sleep at the right time, feeling refreshed and rejuvanated can be an elusive dream (pun intended) in adulthood.

When I was a child I slept my best when I stayed at my Grandparents’ house. I didn’t sleep there often. The room was always pitch black, and the blankets way too heavy, yet I slept the soundest sleeps I ever had whilst staying there. Why? As an adult I now know exactly why. It was a comforting evening ritual. Familiar little delights coupled with the right mix of things in the bedroom. Things I have recreated in adulthood to ensure I sleep sound.

As bedtime approached the TV glare was replaced by low-level lighting and music, while we all read or completed a crossword puzzle. The only sounds were relaxing rhythmic sounds (except the occasional trilling of their Budgie!) like the ticking of a Grandfather clock (this sound still makes me sleepy to this day).

Warm milk and two malted-milk biscuits were taken before being tucked into the darkest room ever! I always felt slightly uneasy at first, but the blankets that I had always felt restricted my movement were pulled over me, and that was usually the last I would know until I awoke refreshed and ready for the next day.

What did I learn from this?

Bedding is everything!! For someone who has difficulty sleeping one of the first things we suggest is ensure your bed is a decent one. If you cannot afford a new mattress then a mattress topper can make all the difference.

Secondly, a decent duvet with quality covers. There is a reason hotels favour Egyptian Cotton. Your skin can breathe, allowing your body temperature to stay stable, while the weight of it stays around your body rather than revealing little pockets of air when we turn at night, which in turn creates a chill and can lead to awakening. Find Egyptian cotton sheets on Ebay, or Amazon. These are the best Egyptian Cotton Duvet Cover we have found. Currently over $50 off!

Thirdly, blackout curtains. Buy blackout curtains in their entirety, or a black- out blind, or both! or simply line the ones you have. No more early waking! If you cannot afford or do not desire these, then a decent sleep mask can do the trick. The best sleep mask we have found is this one.

Other vitally important aspects of sleep are what you do or don’t eat and drink before bed see: Six Proven Foods to Help You Sleep.

The scents and sounds you surround yourself with: Play some relaxing music. See our article about the most relaxing piece of music ever made. Fall asleep in 8 minutes to this song or invest in a Sleep Sound Machine.

Still the best rated in 2017 is the Ecotones Sound Machine, but there are dozens of others worth investigating

Last but not least, why not try some soothing herbal tea before bed? Tim Ferris (of The Four- Hour Work Week) himself reportedly drinks Yogi Herbal Tea to help him sleep.

We are going to enjoy trying these!

Scented candles (extinguished before you sleep of course) or an aromatherapy oil diffuser can wrap you up in the most relaxing scents and lure you to a deep sleep. This great little kit is currently only $16.95 instead of $69.95 (at time of posting) which makes a lovely gift to yourself (or someone else)

 

Let us know what works for you.

 

Fall Asleep in 8 Minutes With This Song…

Calm Anxiety & induce total relaxation…

 

 

Often referred to as ‘the most relaxing song in the world’ Marconi Union released this song in 2011 after working with The British Academy of Sound Therapy to help create a soothing piece to help people relax and sleep. ‘Weightless’ contains calming melodies, mesmerizing chimes and a heartbeat-like rhythm.

Reported to slow your pulse and ease anxiety, I am typing as I listen and can feel the pull of an afternoon nap coming on! Be sure to add it to your bedtime playlist, but DO NOT listen to it whilst driving. Enjoy…

 

 

 

 

 

Sleep & Mood (The SHY Sleep Hypothesis)

How Sleep Affects Mood

 

Sleep has been an exciting area of study for centuries because it is an activity that takes up a third of your lifetime and dictates the overall performance of the body. Considering how important sleep is in the scheme of our daily lives, those suffering from sleep disorders are curious on the affect that this has on their bodies. Throughout all of this research there is a solid indication that lack of sleep, over time, does have an affect over your mood. Experts researching the correlation between sleep deprivation and depression have found some pretty surprising results.

 

Sleep disorders and insomnia are not directly related to depression, but having a sleep disorder does have an effect on depression. In a very recent study, it was found that healthy sleep resets brain activity that builds up in the early morning hours. The renewal of your brain’s connectivity is crucial to allowing memories to develop so that you can adapt and learn from your surroundings. If you lose one night’s sleep, you have blocked the ability for your brain to naturally reset. When this occurs, the neurons in your brain are connecting too much and so confused with electrical impulses that memories cannot be established or retained much longer. This is an exciting concept because this lack of sleep is a promising way to treat depression and related conditions.

 

As far as radical therapies go, sleep deprivation treatment ranks fairly high. Through this process, patients are intentionally kept in a sleep deprived state so that the patterns of their brains are reset and tested. Sleep is actually a huge source of high functioning brain activity, and this occurs because our brains have to literally process and absorb all of the information that we have received during the day. There are so many events that we live through in a day, from books we are reading, sites that we take in, or even songs that we listen to on the radio. Sleep is the only time that your brain really has to recharge and sort everything out.

 

The synaptic homeostasis hypothesis, is a theory that was developed in 2003 by the University of Wisconsin-Madison, supports the newest information discovered about sleep deprivation. In this theory it is stated that, upon awaking, synapses fire in your brain are strengthened, and they continue to strengthen more through our learning until our brain is completely flooded with information. The entire process takes a significant amount of energy, and thus our brains use the process of sleep to rest and refresh.

 

In recent experiments, it was found that those with sleep deprived brains were easier to trigger responses. A woman, who had not slept, had magnetic pulses applied to her brain to trigger muscle spasms. Since she was sleep deprived, it was easier for her muscles to twitch. However, upon laying down to go to sleep it was harder to get neurons to respond. This difficulty with response is a sign that the brain couldn’t write down memories effectively. Sleep does allow the brain to slow down so that memories can be recorded, and the downside is that these brains are frantic with electrical energy that won’t record proper memories.

 

Those that suffer from depression, when living through one night of sleep deprived sleep, report a large increase in their mood on the next day. These depressed brains also show other improvements in cognitive function and motivation. Although these results are exciting, many of the patients reverted back to their depression after they had received a normal night’s sleep. Even though the results aren’t long lasting, this gives researchers the incentive to study brain activity and discover new depression treatments.

 

The brain is the powerhouse of the body and is responsible for so many daily functions including memories and learning. This new research for depression will offer insight into the connection between complex neurological functions, what actual occurs during the process of sleep, and serious mental disorders like depression and schizophrenia. Through all of this new research, experts expect to pinpoint why sleep deprivation is so effective in the brains of people struggling with depression. A window has been opened, and this new and noninvasive research could prove to be an effective tool to fight depression that isn’t pharmaceutically based.

Further recommeded reading:

http://www.ncbi.nlm.nih.gov/pubmed/24411729

http://www.medicaldaily.com/why-we-sleep-shy-hypothesis-claims-our-brain-must-pay-price-learning-266726

http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood

Sleeping With Plants

5 Plants To Keep In Your Bedroom To Ensure Sound Sleep

Keeping plants indoors have more benefits than you probably know of. Not only do plants add great aesthetic value to your interiors, but also they purify air, absorb many allergens, uplift mood and reduce anxiety. One of the lesser known benefits of keeping indoor plants is better sleep quality. Yes, if you or any of your family members are suffering from a sleep disorder or have disturbed sleep, keeping a sleep inducing plant in the bedroom can be a great natural solution.

So, here are 5 plants that can help you get better sleep at night. Now, before you go through the list and adopt plants for your bedroom, be a bit cautious about toxic ones. Many plants have toxic leaves or other parts that may not be harmful for you, but can be dangerous for kids and pets. So, be extra careful if you have small kids or pets at home.

 Jasmine

plants to help you sleepWhen it comes to plants that help you sleep, Jasmine reserves the first position. While not all variety of Jasmine are apt for this job, Jasminum Polyanthum is what you should invite into your bedroom. The Jasmine vine bears beautiful white blossoms that have a soothing aroma. Even when not in blossom, Jasmine can be a calming presence in your bedroom.

 

 

Plant Type: Vine (Flowering) Difficulty Level: Moderate
Light: Prefers bright light, but not direct sunlight
Grooming: Requires pruning and support
Watering: Never let the soil dry out; however ensure proper drainage
Toxicity level: Non-Toxic

Main Benefits Offered:
· Calming aroma helps you reduce anxiety and sleep better.
· Purifies air and increase Oxygen level; as a result you get deeper and more satisfying sleep.
· Deeper sleep ensures more alertness during day.

Added Benefits:
· The exotic aroma works as air freshener.
· The ivory blossoms on dark green vine add much aesthetic value to your interiors.

 

Aloe Vera

Aloe vera helps you sleepAloe Vera is considered to be one of the top air improving plants by NASA. The simple Aloe Vera lets you get a better night sleep by purifying the air and increasing the Oxygen level. The plant is the sweetest dream of a lazy planter. It is pretty easy to grow and does not need much attention from your part. You simply need to plant it and water it every few days, and your Aloe Vera would be thriving!

 

 

 

Plant Type: Succulent

Plant Difficulty Level: Very Easy

Light: Prefers bright light; put them near window or under artificial light
Grooming: Requires minimum care; however the baby plants needs to be removed after regular interval
Watering: Water generously. Can go without watering for quite some time
Toxicity level: Non-Toxic

Main Benefits Offered:
· Absorbs carbon-dioxide and generates oxygen during the night.
· Keeps the air purified and lets you sleep better.
· Absorbs a number of allergens to create cleaner indoor air for better rest at night.

Other Benefits:
· Aloe Vera is an all in one first aid kit. The gel from Aloe Vera leaves is highly effective in treating minor cuts, burns, rashes etc.
· Aloe Vera has a host of skin and hair benefits.

 

 Lavender

lavender for sleeping

The effectiveness of Lavender for reducing anxiety and inducing better sleep is quite well known. While many use lavender scented candles and lavender essential oil to create a soothing environment in bedroom, the best way to reap the benefits of this wonder plant is to pop a plant in your bedroom. Despite popular belief, the fragrant plant can be grown indoors quite easily.

Plant Type: Small Shrubs

Difficulty Level: Moderate
Light: Prefers bright day light and fresh air; best place to keep is on windowsill
Grooming: Requires pruning from time to time
Watering: Make sure to have proper drainage in the pot. Water only when the soil is dry.
Toxicity level: Non-Toxic

Main Benefits Offered:
· The aromatic plant has magical effect for relieving stress and anxiety; thus inducing relaxation and sleep.
· The aroma of Lavender flower works wonders in curing headaches, soothing pains and aches in other body parts.
· Lavender aroma induces deeper sleep.
· Lavender soothes the respiratory system and enables you to breathe easier. This again results in better relaxation and sleep.

Other Benefits:
· Dried Lavender flowers can be used to make soothing herbal tea that aids in digestion.
· Freshen up the entire indoor with its soothing aroma.
· Can be used in many homemade beauty treatments.

 

 Snake Plant

sn
Just like Aloe Vera, Snake Plant, also known as Mother-In-Law’s Tongue is an air purifying plant and is amazingly easy to grow. Once you plant the plant in a pot and ensure proper lighting, the plant can live with minimal care. It can go days without watering and require minimum to no pruning, making it perfect for super busy planters. The plant not only absorbs carbon-dioxide and emits oxygen, but also absorbs many toxins such as Benzene, Formaldehyde, Trichloroethylene etc that are often found indoors.

Plant Type: Evergreen perennial plant

Difficulty Level: Very easy
Light: Prefers indirect Sunlight.
Grooming: Requires minimal to no pruning
Watering: Can go days without watering; give gaps to dry out the soil before you water again
Toxicity level: Moderately Toxic

Main Benefits Offered:
· Improves air quality by absorbing carbon dioxide and releasing oxygen.
· Purify air and induce better sleep.
· Absorbs toxins from environment, making the environment more favorable for deep sleep.

Other Benefits:
· Adds great aesthetic value to the interiors.

 

Gardenia

GAccording to many herbalists and researchers, the aroma of Gardenia flower is as effective as sleeping pills in inducing relaxation and deep slumber. The bushy plant with glossy green leaves and white blossoms can be your effective remedy for disturbed sleep and insomnia. Although growing and maintaining this plant indoors can be a bit tricky, you can definitely give it a try to get a deeper night’s sleep and a soothing indoor environment.

 

Plant Type: Bushy Shrub

Difficulty Level: Moderately Hard
Light: Prefers bright light; make sure that the plant gets direct Sunlight for at least half of the day.
Grooming: Requires regular pruning, removal of dried leaves etc. The plant is quite susceptible to pests; so keep a close eye on it.
Watering: Best way to water Gardenia is by spraying a mist of water on it.
Toxicity level: Non-toxic.

Main Benefits Offered:
· The heavenly aroma of Gardenia blossoms induces relaxation and deep sleep.
· The fragrant flower has the capability of soothing agitated nerves and curing stress induced headaches.

Other Benefits:
· The beautiful plant adds much value to your interior decoration.
· The fragrance of the flowers keep your indoors fresh all day long.

 

So, these are the 5 plants that you can keep in your bedroom to ensure sound sleep and better relaxation. Instead of wasting a lot of money on sleeping pills which can have side effects, go for these effective solutions offered by Mother Nature. Besides, your home will look and smell its all time best with all these wonderful plants inside.

So, which plant are you bringing home today?

Pop in and support your local garden centre. Or, if you want them delivered to your door or   and have them in your bedroom by nightfall.

Buy them all here  → Clean Air Plants