Healthy Sleep Habits
The Cognition and Sleep Quality Connection
Cognition and Sleep Quality Connection Mental health and cognition are two key benefits of quality sleep. Researchers continue to learn about the importance of sleep
First Night Effect
Have you ever travelled somewhere and couldn’t sleep well the first night? If so, you are not alone. This common experience is known as the
Sleep Well at 35,000 Feet: A Traveler’s Guide
Whether you’re flying across the ocean or coast to coast, there’s one part of air travel that many people dread: trying to sleep on a
Are Online Sleeping Trends Affecting Your Sleep?
Quality sleep has many benefits including improved health, increased productivity, and better overall mood. As awareness of quality sleep increases, so does the number of
Sleep for Parents and Infants
Sleep is a game-changer for the health and happiness of both babies and parents. The way babies sleep affects how well parents rest, and vice
ASMR and Its Benefits for Sleep
Have you ever felt a pleasant tingling sensation when someone whispers or taps their fingernails? This feeling might be ASMR, which stands for “autonomous sensory
Sleep Like a Professional Athlete
There’s sleep, there’s good sleep, and then there’s sleeping like a professional athlete. When it comes to professional athletes, even good sleep isn’t good enough.
Benefits and Drawbacks of Napping
There are as many opinions on napping as there are hours in the day. Is napping good or bad? How long should you nap? When
Sleep’s Role in Recovery
Don’t Skip This Part of Your Workout! You go to the gym every day. The day isn’t complete without a workout or practice, and your
Sleeping at High Altitudes
Many bodily functions can be impacted by high-altitude and low-oxygen environments, especially sleep. High-quality sleep is crucial for mood, memory, and overall health and well-being.
Better Sleep Through Better Nutrition
Waking up rested and ready for the day is a wonderful feeling. Stress, noise, or snacking on spicy chicken wings too close to bedtime can
Sleeping Your Way to Better Performance
Sleep is a normal and reversible activity that is essential for recovery. Studies show that sleep is important for health and performance, especially for athletes.
The Traveler’s Guide to Healthy Sleep Around the World
For travelers on the go, creating an environment conducive to healthy sleep can be complicated, especially if the sleep setting is unfamiliar. Fortunately, healthy sleep
Soothing Bedtime Routines
One healthy sleep habit is having a consistent and soothing bedtime routine. Ideally a bedtime routine begins 30 to 60 minutes prior to bed and
The Power of Noise for a Good Night’s Sleep
When you think about getting a good night’s sleep, you probably imagine a completely quiet room. When that isn’t possible, a little noise might actually
Sleep Deprivation in the Elderly
What Causes it and How to Remedy It While sleep deprivation – or not getting enough sleep is common, there is a remarkable increase as
Have You Heard? The AHA Life’s Essential 8 Includes Sleep
The American Heart Association (AHA) has added sleep to their cardiovascular health checklist! In 2022, AHA’s previous checklist, known as “Life’s Simple 7” was updated
Daylight Saving Time: How does it work – and should it continue?
You may be familiar with the practice of daylight saving time (DST), which moves the clock time one hour forward in spring and returns one
Promotion of Sleep Around the Globe
Sleep is a crucial biological process. Humans need an average of 7-8 hours of sleep each night to operate at our best. However, studies suggest
The Stages of Sleep
Each night as you drift off to sleep, your brain begins going through a series of sleep stages. These stages combine to form a sleep
Sleep Is Essential for Health
On an intuitive level, we all know that good sleep is vital for our health. However, if we scratch the surface of this understanding a
Sleep and Meditation
Is This the Master Key? Sleep might be one of those rare occasions when science needs to listen to poetry. In Macbeth sleep is extolled
Sleeping Pills and Travel
Whether you love to travel or have to hit the road for work, traveling can interfere with getting quality sleep. Traveling may have an adverse
Medication and Air Travel
If you take any type of medication, it is important to understand how traveling may affect your medication schedule and the effects of the drugs.
Alcohol and Sleep
Many people struggle with not only falling asleep at night but also staying asleep all night. Typically, this restlessness is blamed on work and home
Jet Lag and How it Affects Sleep
Everyone’s body has an internal clock that regulates your sleep-wake cycles. This is referred to as your circadian rhythm (patterns your body follows based on
Five Reasons People Avoid Going to the Sleep Doctor
We have heard it all before, the numerous reasons that are made as to why we are not prioritizing sleep. When people break a bone,
Sleep in the Spotlight
Over the past several years, two hot topics have emerged, with an impact on health and safety, from issues associated with daytime sleepiness. The first
How to Identify if Sleepiness is an Issue
Have you ever felt grouchy or irritable and blamed it on a bad night of sleep? Well, you were not wrong. Daytime sleepiness can
The Science of a Good Night’s Sleep
While sleep seems “quiet and restful”, it is, in reality, an active process and involves complex neurophysiology, engaging a number of brain systems. This multi-component
Short Sleeper & Long Sleeper
At 5:00 am sharp, my daughter’s eyes fly open. After just six hours of sleep, she’s bouncing with energy, eager to start her day.
Ways to Get Through the Day on Little Sleep
There are many indicators of poor sleep quality. While many warning signs are sleep sensitive—such as irritability, poor mood, worse performance, difficulties concentrating—most could also be
Consequences of Poor Sleep Quality
What happens if you regularly sleep less than seven hours per night and/or usually live with disrupted sleep to the point of sleep deprivation? Sleep
Understanding Caffeine & Sleep
A majority of adults begin the day with caffeine. Drinking caffeine 4-6 hours before bed has been shown to impact the ability to fall asleep &
Better Sleep, Better Immunity
I was always fascinated by the conventional wisdom and personal experience that sleep helps fight infections. And isn’t it interesting that, on the other hand,
How to Know if You Have a Sleep Disorder
What is a sleep disorder? Simply put, a sleep disorder is a problem or condition that results in lack of quality sleep. Lacking quality sleep
What is “Regular” Sleep?
Understanding the definition and why it’s important for our health. Regular sleep can be explained as being “not irregular” and vice versa. Sleep is naturally
The Case for Later School Start Times
Why starting school later is healthier for our teens. By helping the next generation maximize their potential, decrease risk-taking behaviors, improve driver safety and improve
Gender Differences in Sleep
For decades, researchers have reported and recorded differences in sleep for women and men, with more recent studies including transgender and nonbinary individuals. Dr. Michael
Sleep Changes as We Age
A Q&A with Dr. Catherine McCall Catherine McCall, MD is a sleep medicine physician and psychiatrist working at the Seattle VA. She is also the
10 Healthy Sleep Habits
1- Maintain regular sleep and wake times.
2- Avoid light from electronics before bedtime.
3-Avoid caffeine 6 hours before bedtime.
4-If you don’t fall asleep in 20 min, get up and return to bed when you feel sleepy.
5- Don’t exceed 30 min of daytime sleeping or napping.
6-Avoid alcohol and heavy, spicy, or sugary foods 4 hours before bedtime.
7- The bedroom should be for sleep and sex only – avoid work or recreation in the bedroom.
8- Do not smoke.
9- Exercise.
10- Create an optimal sleeping environment.
Creating an Optimal Sleep Environment
1- The bed, bedding and sleep clothes are comfortable.
2- Find a comfortable room temperature, cool is better than too warm.
3- Eliminate as much outside noise as possible.
4- Make the room as dark as possible.
5- Set an old fashioned alarm clock rather than a cell phone.
