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What is Sleep Texting? Sleep texting is exactly what it sounds like. It’s is a phenomenon when people send or reply to text messages – you guessed it, in their sleep. Sleep texting has arisen and has become increasingly more common in the last decade, with the advance and the increasing prevalence of smartphones in our lives. If you’ve ever woken up to find a text you sent to a friend you have no memory of writing, you know what it is. How is it possible to text someone in your sleep? If this scenario seems wild to you, that’s a sign that texting is just not an integral part of your life as it is for many people, and your relationship with your phone is not as automatic. Sleep texting is not that different from other parasomnias – a kind of sleep disorders when a person performs movements and behaviours during their sleep that they might perform automatically during the day but that shouldn’t happen during sleep. The more known parasomnias include sleepwalking, sleep talking, sleep eating, groaning, night terrors, teeth grinding, jaw clenching – and occasionally more dangerous ones like sleep driving. All these have been around for a while, and as technology adds new dimensions and new regular behaviours to our lives, things like sleep texting (and even sleep shopping) are becoming common because texting and shopping online are just regular things we do during the day. The reason that parasomnias in general happen is that while you might be sleeping, parts of your brain may still be awake, so you’re engaging in the same behaviours you engage while you’re awake. Sleep Texting and Smartphone Use Using technology in your sleep is not entirely new either. What seems to be the first documented case of sleep emailing took place nearly 10 years ago and was reported in a Journal of Sleep Medicine. In that case, the patient reported sleep emailing after taking an increased dose of sleep medication. But in a matter of 10 years, sleep texting has turned from sensational to a pretty common phenomenon. Researchers from the Villanova University recently conducted a study surveying sleeping habits of college students. In an article published in the Journal of American College Health, they report that as much as 25% of college students surveyed report sleep texting, and the majority of them (72%) do not remember doing so afterwards. The rise of sleep texting is of course not surprising given the prevalence of phones in our lives. According to Deloitte’s 2018 Global Mobile Consumer Survey, 85% of Americans now own a smartphone, and they check it on average 52 times a day (that’s up from 47 times the year before). In addition, 60% of the respondents aged 18-to-34-year-olds admitted they’re hooked on their devices. For instance, one of the respondents in the Villanova college students study commented that she resorted to wearing mittens to bed to prevent sleep texting, because “moving the phone from being in my bed to next to the bed is not an option, I have to keep my phone with me.” Of course with many of us attached to our phones for the large part of the day and responding to each notification as soon as it arrives, it is not surprising that our phones have become an extension of ourselves like our arms and legs. As a consequence, our reaction to the sound of a text notification on our phone has become automatic: we grab the phone and immediately begin to text back. As a matter of fact, people who sleep text usually do so in response to the sound of a text notification on their phone. It’s quite rare for people to actually initiate a text conversation in their sleep although it does happen too. Also, as with sleep talking, most of the time the texts people send in their sleep are a total gibberish, but occasionally they can have logical conversations in their sleep. Of course, unlike sleep talking where you’re embarrassing yourself in front of only one or at most a couple of people who know you well, sleep texting is an opportunity to embarrass yourself in front of a much wider audience. Just imagine what would happen if sleep texting turned into sleep tweeting! Causes of Sleep Texting While the immediate danger of sleep texting is embarrassing yourself in front of your friends, relatives and co-workers, it is possibly a sign of a bigger problem, your inability to relax and get into a deep sleep. Stress, poor sleep quality and excess daytime activity are all factors that affect your sleep quality and may all be possible causes of sleep texting. The Villanova sleep-texting study specifically linked students’ sleep-texting to the quality of sleep and the level of exhaustion and stress the students had during the day. It makes sense, of course. If you’re stressed, or overly active during the day, and don’t take time to unwind, you’re less likely to be able to relax and fall into deep sleep come nighttime. Sleep deprivation is another factor that makes you more likely to sleep text. If you’re already sleep deprived, it might be harder for you to fall into deep sleep, and you’re more likely to respond to outside auditory stimuli like a phone notification. Parasomnias may also be hereditary, even if it’s not necessarily sleep texting. So if your mom used to sleepwalk, you’re more likely to exhibit parasomnias, and if you’re used to regularly text during the day and have your smartphone nearby at night, this might manifest as sleep texting. Other factors that may contribute to parasomnias in general and sleep texting in particulal are the use of certain medications, alcohol and sleep breathing disorders, such as obstructive sleep apnea. How to Prevent Sleep Texting Luckily, sleep texting is a highly preventable disorder. The first and most logical thing to do to ensure it does not happen is to not keep your phone in your bedroom, or to turn it off entirely. But that might not be possible for everybody. For instance you might have to keep your phone on and close to you because of a work commitment or a family circumstance. Or maybe you’re legitimately using an app that helps you fall asleep or tracks your sleep, or listening to a guided sleep meditation on your phone. In that case the solution is to simply put your phone somewhere you can’t reach it easily. There is no guarantee of course that you won’t get up during your sleep and walk to get your phone, but it will make it a lot less harder and therefore less likely for you to do so. Even better, put in a Do Not Disturb mode. This will allow only the most important phone calls to come in while silencing all other notifications. Remember that the effects of sleep deprivation are a lot more far reaching than a few embarrassing text messages. Mood swings, poor concentration and longer term effects such as hormonal changes, compromised immunity and poor memory are some of the longer term effects of not getting enough sleep. Chronic sleep deprivation also makes you more susceptible to health issues such as high blood pressure, risk of heart disease, depression. Make sure to get enough exercise, eat right and make sure you have the right environment in your bedroom, the right mattress for your body, the right pillow and other things to help you sleep soundly. Avoiding screen time before bed will also make a significant difference. Exposure to blue light from screens at night time suppresses the production of melatonin, a hormone produced by the pineal gland that regulates our sleep-wake cycles. Melatonin rises when it’s darker outside signaling our body that it’s time to relax. When melatonin production is suppressed by exposure to blue light our brains and bodies think they should be awake and alert. Finally, improve your screen habits during the day. Are you sure you really need to respond to every beep and ring of your phone as soon as the notification arrives? If you get into the habit of not responding to every text immediately, it is less likely to become an impulsive behaviour that you will engage in even when you’re sleeping. While sleep-texting in itself is not necessarily a sign of phone addiction (especially since it’s not always clear what we mean by phone addiction) it might be a sign to some people that they might want to cut back on their phone use, take back control and make it less of an impulsive behaviour. If you’re truly serious about being more conscious about your phone use and improving your overall health and wellbeing, turn your phone grayscale, delete or limit particularly addictive apps from your phone, and follow other excellent tips from Tristan Harris, the founder of the Time Well Spent movement, to take control of your relationship with your phone. By claiming back deep sleep, you will be doing your body and brain a favor that reaches far beyond avoiding a couple of embarrassing text messages.

Everyone loves a good night’s sleep in any season, and there’s nothing grosser than waking up soaked in sweat with clothes sticking to the body. The body sweats more when we sleep as a means to keep the body temperature balanced, but sometimes excessive sweating happens not because of temperature but because of internal reasons. This is called night sweat and is a common condition among a large number of people. What Are Night Sweats? It is normal to sweat more than usual in certain seasons. In summer, people experience excessive sweating when they are sleeping, and it’s nothing extraordinary or unusual. However, night sweats are different from normal sweating because they are not influenced by external factors. Someone suffering from night sweats will perspire excessively even when trying to sleep in sub-zero temperatures. Also called hyperhidrosis, night sweats can happen in any season and aren’t influenced by environmental overheating. If you experience excessive sweating in the summertime or when you’re in a warm environment, it may or may not be hyperhidrosis. However, if you get drenched in sweat in winter or in cooler temps, it is definitely a case of hyperhidrosis. Even though night sweats is a common condition affecting a large number of people, there are fairly easy things you can do to stop or prevent them. However, before ascertaining a remedy, you have to know the causes behind hyperhidrosis. What Causes Night Sweats? The factors responsible for night sweats are dependent on whether the type of hyperhidrosis, i.e., environmental or medical. You know you have hyperhidrosis if the sweating drenches your sheets and clothes, interferes with your sleep, and is not because of environmental factors like summertime or a hot bedroom. The last factor is most important because it helps you determine if the condition is environmental and can be easily remedied, or is due to a medical condition that requires treatment. For instance, night sweats and hot flushes associated with menopause are true hyperhidrosis, while excessive sweating because of restrictive or thick clothing can be easily fixed by wearing lighter clothing to bed. Once you know what is causing the night sweats, it becomes much easier to find a solution. When it comes to environmental reasons, only warm temperatures or uncomfortable clothing or bedding can cause excessive sweating. But when it comes to medical reasons, there can a million conditions causing hyperhidrosis. The latter is true night sweats while the former is just sweating too much because it’s hot. Environmental Reasons There are three factors that influence night sweats that are not because of an underlying medical condition. These are as follows: Warm or Uncomfortable Clothing or Bedding If you wear thick or uncomfortable clothing to bed in summer or sleep with several layers of bedding, it shouldn’t be a surprise if you wake up sweating. Excessive sweating at night is primarily caused because of uncomfortable bedding that gets too warm or restrictive clothing that doesn’t allow air circulation. That is the reason why sleep experts recommend sleeping either naked or in light, loose, comfortable clothing that allows the air to circulate and keep you cool. This is truer during hot summers. Your sheets should be made of cotton or linen, which are not only best for the skin but also help keep you cool on hot nights. Ditch the silk or satin sheets during summer, and stick to skin-friendly, breathable materials for a bed. This helps in thermoregulation, the process of your body maintaining a consistent temperature. Warm Bedroom Temperature Summer is the time when the indoor temperature rises too quickly. If your bedroom temperature is too high when you go to bed, it can interfere with your sleep and cause you to sweat excessively. The feeling of sweat drenching your clothes and the sheets is icky and will most certainly wake you up in the middle of the night. Use the thermostat or the air conditioner to set the room temperature between 60 and 70 degrees. Illness When you’re down with a cold or a fever, your immune system works to help in the recovery process. This involves raising the core body temperature, which causes excessive sweating when you sleep. In all three of these cases, the sweating can be easily stopped without much effort. Medical Reasons There is more than one medical reason that can cause hyperhidrosis. In women, menopause and hormonal changes are famous for causing hot flashes and night sweats. Hyperhidrosis is also common during pregnancy, or when there is a hormonal condition like hyperthyroidism. Treating the condition usually gets rid of the night sweats to some extent if not completely. Another common factor behind hyperhidrosis is obesity. Overweight people tend to sweat excessively, and that’s true even when they are trying to sleep. This is because excess weight makes it hard for the body to thermoregulate, causing night sweats. Losing weight is usually the solution to weight-related hyperhidrosis. Sleep apnea is also responsible for causing night sweats. It is one of the most common sleep disorders, in which breathing momentarily stops and then restarts, causing snoring, choking or gasping. This happens because the tissues at the back of the throat relax more than they should and block the upper airway. Since there is no permanent cure for sleep apnea, the recommended treatment option is CPAP or BIPAP therapy, where the individual is required to wear a mask connected to an air machine when they sleep. The key to relief is to stick to this treatment. Individuals who find it uncomfortable to wear the mask do not stick to the treatment, and are also at greater risk of night sweats. Other medical conditions that cause night sweats are GERD, anxiety, as well as the reaction to certain medications. It has nothing to do with environmental overheating. Treating Night Sweats The easiest way to deal with night sweats is to stay cool when you sleep. If lowering your bedroom temperature isn’t much effective, you can invest in a cooling mattress or buy a temperature regulator for your bed. Managing your medical conditions can also go a long way in keeping night sweats under control.

Sleep remains a mystery to even to the scientific community. We have been able to build spaceships and send a man to the moon, but when it comes to sleep, much of it is still a mystery. Why? Because sleep is a state of unconsciousness and we don’t yet have the ability to wake up and recount what happened while we were sleeping. Science has been able to find out a lot of things about the mechanism behind sleep over the years, but there is a lot more that needs to be understood about this nightly phenomenon. The need for sleep has also been quite a mystery. Why exactly do we need sleep? Today it is believed that we need sleep because the brain needs to recharge and store energy for the next day. But sleep came about not because of rest but because of safety. The ancient man needed to be safe from wild animals after the sun went down. With nothing else to do, they chose to go to their caves and sleep, even if they did not feel tired. A few centuries ago, when electricity had not been invented, sleep was chosen because it helped save oil and gas. Besides, there was nothing else to do after the sun went down. The duration of sleep has also changed over the years. Man did not always need 8 hours of sleep. The early man slept for as long as 12 hours with a break in between. Today, science has found that man needs 7 to 8 hours of sleep because that’s the time to brain takes to recharge for the next day completely. However, some people need more or less than that amount to function normally. Although science has been successful in interpreting much of the sleep mechanism, there is one aspect that still needs a lot more research: dreaming. And if you have ever experienced Deja Vu – the feeling of familiarity with something that’s not supposed to be familiar – it may have something to do with your dreams. Why Do We Dream? Everyone dreams, including babies and animals (if your dog howls in his sleep, he’s probably dreaming of confronting other members of his species). But even though sleep is such a common phenomenon, no one fully understands the reason behind them. The father of psychoanalysis, Sigmund Freud, had written a famous book interpreting dreams, but there’s still so much that needs to be answered. Some believe that dreams express hidden feelings and desires, while others believe that dreams can also predict the future. But despite the several advancements made by science, when it comes to decoding the mechanism of dreams , it is still a long way off. Dreams occur in the final stage of sleep, also called the REM stage. In this stage, the brain slowly begins to become active, but the body is still inactive. This is unlike what happens in previous stages when the brain is inactive, and the body works to heal and recharge. The REM stage sleep is important for cognitive functioning and memory forming. In this stage, the brain consolidates thoughts and memories, boosts productivity and concentration, and becomes alert. When REM sleep isn’t sufficient, cognitive functioning can be affected. Dreams occur in the REM stage and not in other stages. That’s because the brain becomes active in this stage, right before waking up. Besides that, the heartbeats rise, and the body temperature also starts to become normal. It is believed by scientists that a conscious part of the sleeping brain is responsible for dreams. This conscious part of the brain has cognitive, sensory and emotional occurrences, leading to dreams. Dreams are usually life-like, complete with people objects themes voices and color. These things can often have a close resemblance to waking life. But dreams can also be about unfamiliar things. Some dreams can seem real because they are very vivid. Such dreams are usually remembered for a long time. Nightmares are also dreams, but only frightening or traumatic. Deja Vu and Dreaming We have all had the feeling of Deja Vu at some point. Deja Vu (French for “already seen”) is a sense of familiarity about something unfamiliar. For instance, you go to a place for the first time but feel like you have already been there before because it feels familiar. Why does that happen? Even science doesn’t have the answer to that. However, there is a possibility that the sense of Deja Vu has something to do with dreaming. A dream plays out just like real life, full of people and objects, colors, sounds, and voices. Sometimes dreams are about things, places or people we are unfamiliar with. But dreams can also be about things and events we are familiar with. When we dream of familiar people, places or events, they are actually bits and pieces of memories that are stored in our subconscious. Deja Vu is different from a vision. A vision is when something seems familiar because you remember having seen or experienced it before. But in Deja Vu, you have no idea why something seems familiar because you don’t remember seeing or experiencing it before. The dreams that we don’t remember might be the ones that appear as Deja Vu. However, there hasn’t yet been any fundamental proof to establish why we experience Deja Vu. Is Deja Vu Precognitive? Deja Vu is often assumed to be precognitive, in that they may be capable of predicting the future. However, there is no evidence to prove that dreams or feelings of Deja Vu are precognitive. If anything, then it’s purely coincidence. But dreams are called precognitive if you experience the same thing later in real life, even though you may not recall it. There is no evidence yet to prove that dreams can predict significant future events, but when it comes to déjà Vu, it could be something that our dreams tell us from beforehand.

Not many of us usually connect our diet to our sleep quality. But the nutrition that we provide to our bodies determines the sleep quality and quantity to a great extent. There are various kinds of diets that a person can follow, in order to lose weight or stay healthy. But getting into a new diet can affect sleep. Some diets can cause insomnia while others can make you feel excessively sleepy. There are foods that are good for sleep. Not only do they keep you healthy, but also keep your sleep cycle normal. Including those foods in your diet can improve your quality of sleep. But there are certain foods that can interfere with sleep. Foods that are high in sugar or carbohydrates or processed food are the biggest enemies of sleep. It is often recommended that large, heavy meals should not be consumed close to bedtime. This is because sugar and carbohydrates take time to be broken down and digested by the body, which increases metabolism and interferes with sleep. The quality of sleep that a person enjoys is an indicator of his health. If he sleeps well without any interferences or disturbances, it indicates good health. Poor quality or quantity of sleep is linked to internal weaknesses or nutritional deficiencies. One diet that can cause insomnia in some people is the ketogenic diet. Various diets come and go, and there are several people who like to try them out, in the hopes of losing weight or becoming healthier. But before starting any new diet, no matter how beneficial to other aspects of health, its effect on sleep should be carefully studied. What Is The Ketogenic Diet? Although the keto diet has been around for a while, it has recently started to gain massive popularity because it claims to help in weight loss and fat burn. In this diet, you need to cut down on carbohydrates and increase intake of healthy fats, proteins, and vegetables low in starch. The most significant aspect of this diet is the drastic cut-down on carbohydrates. You have to consume little to no carbohydrates, with most of the energy being provided to the body by fats and proteins. The word “keto” comes from the small fuel molecules called ketones produced by the body as an alternate source of Ketones are produced by the liver when both carbs and proteins are in short supply. Carbohydrates and proteins are what convert into glucose to provide fuel for the body. But when these aren’t sufficient enough, the body uses up fat to produce ketones, which serve as fuel for the body and the brain. A keto diet is thought to be beneficial for weight loss because it helps the body burn fat rapidly. It also has other effects such as less hunger and a higher metabolism. However, there are significant side effects too, which happen when the body is in a state of ketosis. What Is Ketosis? When there is an excess of ketones in the body, it’s called ketosis. This is usually triggered by an insufficient amount of carbohydrates and proteins in the body when the metabolism is fueled entirely by fat. It also happens in diabetic patients when the blood sugar levels rise suddenly but can be managed with insulin. However, when ketosis is a result of a keto diet, there can be a number of side effects. Some of the side effects include diarrhea, fatigue, muscle cramps, loss of appetite, and insomnia. Sleeplessness is one of the most significant side-effects of ketosis. Even though every person’s reaction to the keto diet is different, insomnia is one of the most commonly reported symptoms. This is more noticeable when beginning the diet, as the body takes time to adjust to it. Insomnia, at first glance, may not seem as bad. But going without sufficient sleep, especially when you’re on a diet, can do more harm to your body than good. If you suffer from any sleep disorder, you must consult your doctor before going on a new diet. The Connection Between Ketosis and Insomnia There is a scientific explanation for the loss of sleep associated with ketosis. Since carbohydrates are usually the main source of energy to the body, they constantly supply the body with glucose and provide the brain amino acid L-tryptophan into the brain. This amino acid helps in the production of serotonin, a hormone that aids in relaxation, sleep, and overall wellbeing. As day turns into night, serotonin is converted into melatonin, the sleep hormone. The reason behind the insomnia is the inclusion of little to no carbs in the keto diet. As a result, there is low L-tryptophan, which hinders the production of to serotonin and melatonin. This usually happens in the initial stages of the diet, when the body is still getting used to the new system. Insomnia and inadequate sleep are one the most commonly reported symptoms of ketosis, which also helps people understand that the diet is starting to work. There may also be other reasons behind insomnia triggered by ketosis. One of them is a high metabolism and extra energy. A keto diet is supposed to fuel energy and boost metabolism, making you more active and alert. However, on the downside, it can also cause delayed sleep onset and insomnia. When you’re bursting with energy all the time, it’s hard to fall asleep. How To Prevent Insomnia Due to Ketosis Generally, insomnia or sleep difficulties caused by a keto diet go away on its own once your body gets used to the new diet. To make sure this happens quickly, you must stick to the diet religiously. However, if your sleep problems keep getting worse and if it’s related to the new diet, then it’s an indication that the diet isn’t right for you.

For the longest time, we have depended on the mattress to solve most of our sleep problems. But even the most expensive mattress begins to sink and gets dips within the first five years. The more the mattress sags, the lower is the support provided to the body. No matter what kind of mattress you buy, you cannot keep it from sagging. Sooner or later, it is going to dip and sag, leaving you with an improper sleep position. This is one of the reasons why several people change their mattress so often. A sagging mattress has little firmness and fails to provide your body with the support it needs for proper proper sleep. When you keep sleeping on this worn-out mattress, you develop soreness and aches and pains in various parts of your body. You believe that you are suffering from some ailment when the actual culprit is your mattress. Unfortunately, mattresses will sag. There’s not much to do about it. But instead of relying only on a mattress for proper sleep, why not choose another solution for quality rest? That’s right; we are talking about a body pillow. It is the next best alternative to a mattress for adding in a good night’s sleep. Whether you suffer from medical conditions that make it hard for you to sleep at night or sleep on a mattress that does not provide enough support, a body pillow can make sleeping a more comfortable and relaxing experience. What Is A Body Pillow? A pillow that’s narrow and long and runs the entire length of the body is called a body pillow. Initially, body pillows were mostly used by pregnant women for extra support during sleep. But these pillows have gained massive popularity in recent years because they provide support to the whole body when the mattress fails to do so. A lot of people prefer to sleep with a cuddle pillow. But these pillows are usually small and do not provide support to the entire body. A body pillow is soft and comfortable but firm enough to support the top leg (for side sleepers), torso, back, and arms throughout the night. Body pillows are counted among the best orthopedic pillows and are widely available online, at bedding stores, and What Is Body Pillows Made Of? A body pillow is no different than a regular pillow and can be made of a variety of materials. Some of the materials that a body pillow is made of are: Shredded latex: Body pillows with an outer cotton casing and a shredded latex fill are bouncy and conform to the shape of your body. Shredded latex body pillows are great for those who suffer from neck and shoulder pain because it’s responsive and keeps the spine aligned while hugging the body. Natural latex is hypoallergenic and can be conveniently used by those with allergies. Memory Foam: Body pillows are also made with memory foam, another hypoallergenic material. Memory foam is breathable and comfortable and also regulates temperature. The firmness of the pillow can also be adjusted according to preference. Wool: If you want a body pillow that keeps you cool in summer and warm in winter, then choose wool. Because wool is a natural insulator, it keeps you comfortable in all seasons. Wool body pillows are comfortable to sleep with, and also keep the back and spine aligned, regardless of your sleep position. Feather/Down: Although body pillows made of feather or down are soft, they aren’t capable of providing the best support. Besides, feather or down can cause allergies, which doesn’t make them suitable for all. Wool-Latex Blend: When wool and latex are combined to make a body pillow, it becomes soft and supportive at the same time. The combination of shredded latex and wool gives the pillow a firmer feel, while the wool functions like a natural insulator and promotes breath-ability and circulation. The latex makes the pillow responsive while keeping your spine aligned and helping relieve pressure points. Kapok: Cotton makes for some of the most breathable and comfortable body pillows. Kapok cotton is used to make organic body pillows, which have the same fluffiness of down without the feathers. Cotton pillows keep you cool on hot nights, providing proper support for side sleepers, spine alignment, and pressure relief. Benefits of A Body Pillow Pillows are used by everyone for comfort. But pillows are also great at providing support to the body. These days, there are orthopedic pillows, which are ergonomically designed to provide support to various parts of the body. There are pillows for the legs, for the back and spine, and for the neck and shoulders. Body pillows combine the support of all pillows into one. If you have a body pillow, you can use it for supporting any part of the body or the entire body. Some benefits of the body pillow are: Spinal Alignment: Keeping the spine aligned is of utmost importance when sleeping. When we sleep, we often aren’t aware of our position. This leads to soreness when we wake up. A body pillow keeps the sleeper supported no matter which position he sleeps in, improving spinal alignment and keeping aches and pains away. Pressure Relief: When we are in a supine position, our body takes the maximum pressure. This is heightened if the mattress isn’t supportive enough. A body pillow provides extra support, relieving the pressure and preventing soreness. Improved Circulation: When your sleep position isn’t proper, your blood circulation is also poor. A body pillow keeps you supported and comfortable, keeping your sleeping position right and improving circulation. Diminished Snoring: A body pillow can be used to elevate the upper part of the body, to help with snoring and sleep apnea. Body pillows designed for sleep apnea makes sure that the sleeper remains in a side sleeping position all through the night, helping relieve symptoms of sleep apnea like obstructed breathing, snoring, coughing, and dry mouth. Body pillows are available at all bedding stores or online marketplaces. Quality body pillows last long and provide ample support for the whole body.

It’s your best friend’s birthday, and you finally decide to head to the new Italian restaurant that you had been eyeing for a long time. You dine with mindless abandon– from garlic pasta, spicy sausage, homemade tomato sauce to tons of wine. When you return home fully sated, you have only one thing on your mind– long, deep, restful sleep. But the moment you lie down in bed, it hits you like a train. What? Acid reflux. We have been in such a situation many, many times, when we have gobbled down food and washed down alcohol like there’s no tomorrow, only to stay awake all night with a tummy ache, discomfort, and heartburn. Acid reflux is extremely common, and that’s mostly because of our eating habits. Of course, there are people with weak digestive systems who are more prone to acid reflux, but it almost always happens because of the things we eat or drink. Among the many reasons that can disrupt sleep at night, there is acid reflux. Anyone who has ever experienced acid reflux will be acutely aware of how difficult it makes sleep. You keep tossing and turning, drinking water, pacing up and down the room, downing digestives in hopes of making it better, but it isn’t easy to get rid of. The result is that the next morning you aren’t just sleepy, but also not feeling your best. All because of the birthday dinner that you so enjoyed. Acid reflux can be prevented, but there are times it happens suddenly. Don’t be surprised if you get acidity even without eating a heavy Italian meal for dinner. There are various reasons why acid reflux happens, but no matter why it happens, it always makes falling asleep an impossible task. Because acid reflux is so common, a number of manufacturers have come up with a special pillow that are supposed to help with acid reflux symptoms and make it easier to fall asleep. With normal pillows, you keep stacking then but don’t get the support that you need to ease the heartburn. That’s why these special pillows are intended to help you sleep even when you have acid reflux symptoms. What Is Acid Reflux? Before we go into details about the pillows made for acid reflux, let’s first discuss what acid reflux is and why it happens. Although we know it by many names – acidity, indigestion, dyspepsia – it’s the same thing – gastroesophageal reflux disease (GERD). The condition is characterized by a burning sensation and discomfort located in the throat, chest or stomach. Sometimes it also leaves a sour taste in the mouth, besides nausea, bloating, flatulence and belching. With all these symptoms it’s no wonder that acid reflux makes it difficult to fall asleep. What Exactly Is the Cause of Acid Reflux? Acid reflux is caused by hiatal hernia, a condition in which a part of the stomach pushes up towards the chest. This is the cause of acid reflux, when the stomach and lower esophageal sphincter push above the diaphragm. The diaphragm muscle is responsible for helping keep acid in our stomach. When a part of the stomach pushes up, and above the diaphragm, the acid moves up into the esophagus. The muscles of the diaphragm are supposed to be taut, keeping the opening leading from the stomach to the esophagus closed. During eating or drinking, these muscles relax to allow the food to pass to the stomach, and then they tighten again. In people with GERD, the diaphragm muscles are weak, and they don’t relax when they should. This prevents the esophageal muscles from closing completely and allows stomach contents to push back up the throat. This is what causes indigestion, bloating, heartburn and discomfort. Acid reflux is more common than any other condition. About 60 percent of the American population experiences acid reflux every year, with more than half of them getting weekly symptoms. Acid reflux clearly needs more attention than just popping digestive supplements. There are several factors that cause acid reflux. Some of the most factors are: Eating too close to bedtime Consuming acid triggering foods, such as alcohol, spicy or fatty foods, and caffeine Smoking Obesity Wearing tight clothing to bed As we realize, most of the factors that cause acid reflux are manageable. But since acid reflux mostly happens at night during bedtime, it affects sleep more than anything else. This is why the things we consume close to bedtime have a maximum effect on our digestive system. Do Wedge Pillows Work for Acid Reflux? There are quite a few treatments and prevention options for acid reflux. Taking antacids prescription medications and surgery are some of the means for those who experience regular acid reflux symptoms. However, none of these offer any immediate improvement and also have an animal of side effects. Popping an antacid when you have acid reflux during bedtime can offer relief but take a few hours to work. So until then, you have to keep tossing and turning or pacing around your room. There is however a quick and easy relief option when you experience acid reflux at night, and that is by elevating upper portion of your body while you are lying down in bed. The elevation is proven to be one of the quickest solutions for acid reflux because it prevents stomach contents from coming up to the throat through the esophagus. Several studies have found the usefulness of elevating your head or the upper portion of your body to get immediate relief from acid reflux symptoms. There are quite a few ways to elevate your head while you lay down, including stacking up the pillows and elevating the head of the bed. However, if you elevate your head simply by stacking a few pillows, you are creating excessive strain on your neck and spine, as well as creating pressure on your abdomen and aggravating acid reflux symptoms. Unfortunately, that is the way most people are used to elevating their head, but it isn’t of much use. This is when you should use wedge pillows that have been specially designed to keep the head elevated while supporting the rest of the body. While wedge pillows have a number of different uses, they are mostly used for elevating certain parts of the body such as the head the shoulders the back or the legs. As the name suggests, these pillows are shaped like a wedge and are a little firmer than regular pillows, which allows them to provide better support. Wedge pillows are also used for elevating the head for people who snore or have sleep apnea or need support during pregnancy. Wedge pillows are a simple, affordable, and risk-free solution to treat nighttime GERD quickly. It won’t make your symptoms disappear but will make sleeping at night a lot easier. It is also far safer than popping pills or undergoing surgery. Wedge pillows are available online and at major bedding stores. 5 Best Wedge Pillows for Acid Reflux? Wedge pillows are primarily manufactured for acid reflux relief. They are rising in popularity, and various manufacturers have started to bring out their own versions of the wedge pillow. But remember that there is a difference between ordinary wedge pillows and those that have been specifically designed for acid reflux relief. There are various cheap alternatives to wedge pillows available, but they are not capable of providing the support that therapeutic pillows do. That is why when purchasing a wedge pillow make sure it is meant for therapeutic use. Here we look at the top 5 wedge pillows capable of providing elevation and support. MedCline Wedge and Body Pillow Reflux Relief System This pillow is the result of a collaboration between Cleveland Clinic and medical device company Amenity Health. After Cleveland Clinic conducted a research to find if sleeping on the left side could improve symptoms of acid reflux, it collaborated with Amenity Health to create this system that contains a wedge pillow as well as a body pillow, designed to keep sleepers on the left side throughout the night while keeping their head elevated. This is one of those systems that prevent the sleeper from sliding down from the wedge pillow while providing support to the entire body with the help of the body pillow. The dual component system has a patented design to create an elevated and side sleeping position for relief from acid reflux. The system can also be used for snoring and sleep apnea. Because you aren’t going to slide down this pillow, you remain in the right position all night long and get maximum relief. If you aren’t naturally a side sleeper, then the patented arm pocket of the Advanced Positioning Wedge not only prevents you from sliding down the pillow but also prevents any pressure on arms and shoulders. The body pillow prevents you from rolling on to your back, and also allows you to keep your knees tucked to take the pressure off the lower back. The pillow can also be washed. Shop the Medcline Pillow FitPlus Premium Wedge Pillow If you are interested in a doctor recommended wedge pillow for acid reflux, snoring, sleep apnea, and CPAP devices, then consider FitPlus Premium. This pillow has an underlying polyurethane foam wedge with a 1.5-inch layer of memory foam on top to provide you with comfort as well as support. The pillow has been designed in such a way that it keeps your torso elevated and supported throughout the night in case of acid reflux congestion snoring sleep apnea and any other condition that requires elevation. The pillow has a gentle elevation that is meant to provide cervical alignment and support to the torso while providing an inclination of 7.5 inches. Aside from relief with sleep apnea acid reflux and congestion, this wedge pillow can also be used for elevation doing the reading, watching television and working. It has a soft cover that is washable and easy to maintain. You may also use this pillow for leg elevation or for inclining any part of the body. Design for both back and side sleepers, the highlight of this pillow is the cushioning that the memory foam layer provides. However, some customers have complained that the pillow is too high and a little too firm to be comfortable. Shop the Bed Wedg Fit Plus Wedge Pillow Medslant Acid Reflux Wedge Pillow A common complaint about wedge pillows is that they are too small or too narrow and do not offer enough room the spread or move about without sliding off. Most wedge pillows are the same size as a regular pillow designed only for the head and neck. However, wedge pillows are also meant to support and incline the torso, which isn’t possible if the size of the pillow is small. Even if a small wedge pillow is capable of providing the sleeper with enough inclination and support, it’s easy to slide off during the night because there is not enough room to move about. This is where the MedSlant Wedge Pillow is a winner. Not only is this pillow longer than usual but is also 28 inches wide which is half the size of a queen bed. Although this pillow elevates the torso up to 7 inches, the gradual slope does not make the incline too steep. Whether you are a back sleeper side sleeper or a combination sleeper who likes to move about during the night, this wedge pillow fits a number of different requirements. Made from a soy, polyurethane foam, it has a cushion of memory foam but also with a firm foundation layer underneath, with zero off-gassing. The zippered cover made of microfiber is easy to take off and wash and allows more breathability and airflow to keep you cool in any season. The size of this pillow offers you to adjust your sleeping position better, and also makes this a more suitable option for all kinds of sleepers. Shop the Acid Reflux Wedge Pillow from Medslant Bed Wedge Pillow by Xtra-Comfort If the size of the pillow is important to you, then another great option is the wedge pillow by Xtra Comfort. What makes this pillow stand apart from the rest is the incredible 12 inches of elevation. Yes, the adjustable loft of this pillow can be increased up to 12 inches, so you can remain supported and inclined for a number of different purposes, from sleeping to reading to working. Besides the torso, the legs can also be elevated using this pillow, and the high elevation is useful if you have a fracture or sprain. This folding pillow is made from dense memory foam, has a firmer feel than most other wedge pillows, and also offers more control because of the 3 in 1 design. The clever design of the pillow makes it useful for both the back and the rest of the body. The soft, microplush cover can be removed for washing, and the zipper keeps it snug and secure. There is also a handle on the cover, which can also be used for easy storage and portability. Because the pillow is large, the handle is useful. However, some users have said that the pillow is a little too firm and takes a little time to get used to. Shop Xtra Comfort Xtreme Comforts 7″ Memory Foam Bed Wedge Pillow The Xtreme Comforts Memory Foam Bed Wedge Pillow is made by layering two solid wedges, which make the sleeping surface soft and comfortable while accommodating both side and back sleepers. The sleeping position offered by this pillow not only allows the head and the neck to sink into the surface for better support and spinal alignment but also keeps the body inclined at a 30-degree angle. This helps reduce symptoms of acid reflux, sleep apnea and snoring. The pillow has a plush bamboo cover that facilitates not only excellent airflow but also provides maximum comfort to the sleeper. The pillow can be used to support other parts of the body, such as the back, the legs, and the knees. However, even though the pillow is mostly a great product for back and side sleepers that suffer from acid reflux, some users have complained about off-gassing and the pillow being too firm. Shop Xtreme Comforts How to Sleep If You Have Acid Reflux? Because acid reflux is more common than many other conditions, it is one of the biggest causes behind disrupted sleep. Acid reflux can happen at any time during the day but is notorious for striking at night, just when you’re trying to sleep. This happens particularly when you consume a big heavy meal close to bedtime or smoke or drink or have a natural tendency for GERD. In some people, everything they eat gives them acid reflux. And the problem compounds at night, just when you’re lying down in a supine position. In such cases, medicines are not much help, and surgery needs to be done in order to get rid of chronic acid reflux. Acid reflux or GERD is notorious for disrupting sleep quality. The heartburn, pain, and discomfort can keep you up for several nights if the problem persists. As a result, you are weary, sleepy, tired, and unable to feel comfortable because of the dyspepsia. There are actually people who go through this very frequently but don’t know what to do about it. Sleep position can have a vital role to play in managing nighttime acid reflux. As several studies have already found, elevation is the key to battling nighttime GERD. The point is to prevent the stomach from sending its contents to the throat through the esophagus. When you keep your torso elevated, the stomach acids are unable to come up towards the throat. When the acids reach the back of the throat or larynx, it prompts choking or a coughing fit, which wakes you up. You may also wake up when you get regurgitation when some amount of stomach acids come up into the mouth through the esophagus. All these aren’t pleasant things to experience when you’re trying to fall asleep. GERD or acid reflux is also known to be a risk factor for sleep apnea, a respiratory disorder in which breathing repeatedly stops and starts through the night when the person is asleep. It is believed that the acids cause spasms in the voice box, blocking the airways and preventing air from flowing into the lungs. What makes matters worse is the mechanisms of sleep. Just the act of being flat on your back or side increases the risk or acid reflux. When you are in an upright position, sitting or standing, the force of gravity keeps the stomach acids from rising. When you are lying flat, it’s a lot easier for the stomach acid to flow back into the esophagus. When a person is asleep, they swallow less frequently. As a result, the regular esophageal contractions that help keep food down in the stomach are slowed. When people are asleep, they also produce less saliva, which hinders the role it plays in keeping esophageal pH levels normal after acids are refluxed. That means you must revise your sleeping position in order to prevent instances of acid reflux. We need to lay down in order to sleep, and it can’t be changed. But what can be done is to keep the torso elevated to prevent the stomach acids from flowing back towards the throat. And what better way to achieve this than with the help of a wedge pillow? How High Should You Elevate Your Head? Although elevation is key in preventing the risk of acid reflux, there are a few do’s and don’ts of inclining your torso. First and foremost, remember that keeping your body supported during sleep is more important than anything else. If you fail to keep your neck, spine, and shoulders supported while you sleep, you are going to hurt your posture, and end up with aches and pains. That’s even worse than acid reflux. Before going out and buying a wedge pillow, remember that your torso shouldn’t be inclined any higher than six to eight inches. Yes, so that 12-inch pillow that you read about, keep the highest inclination only for the legs and stick to six to eight inches for the torso. Any higher and you have the risk of ending up with a stiff neck and sore back. Sleeping on your back is also a risk factor for acid reflux. When you sleep on your back, the pressure created on the stomach helps drive the acids back into the esophagus. That is why you must have noticed that lying flat not only increases the discomfort but also makes you prone to regurgitation. If you’re overweight or obese, the risk is even greater. Overweight or obese people should avoid sleeping on their back to prevent instances of acid reflux. Sleeping on the right side is also another factor that contributes to acid reflux. When you sleep on your right side, it relaxes the lower esophageal sphincter muscle, which tightens to prevent acid reflux. The loosening of these muscles increases the chances of acid reflux. Sleeping on the right side has also been found generally disruptive to sleep quality. Even if you do not suffer from acid reflux, you should practice sleeping on your left side. In various studies, it has been found that sleeping on the left side is best for optimal sleep quality. Whether you have trouble falling asleep, suffer from constipation or are prone to snoring, sleeping on your left side can be much better for quality sleep. How to Manage Nighttime Acid Reflux? Nighttime GERD is most often caused by eating habits and aggravated by sleep positions. If you frequently suffer from nighttime acid reflux, try the following for relief: Don’t Eat or Drink Too Close to Bedtime: This means you should stop eating and drinking at least two hours before going to bed. Also, make sure to avoid caffeine after 2 in the afternoon because it is also a potential cause for acid reflux at night. Avoid Acidic Foods: There are plenty of foods that seem harmless but are actually acidic or cause acid reflux. From tomatoes to red wine to coffee to garlic, the list is never-ending. Make sure to avoid these foods before bedtime to reduce the chances of acid reflux. Lose Weight: Excess weight and obesity is often a trigger for nighttime acid reflux, because of the pressure created on the abdomen. Losing weight, in that case, is the best solution to prevent acid reflux. Wear loose clothing to bed: Wearing clothing that is too tight to bed constricts the stomach and makes digestion difficult. Remember to wear loose fitting clothing to bed, to reduce instances of acid reflux. GERD or acid reflux may be common, but it’s also easily manageable. Simply make some lifestyle changes and get a wedge pillow to elevate your torso and enjoy better sleep every night.

Research published by the Annals American Thoracic Society states that the ill effects of air pollution may cause many people to lose sleep. Researchers have found that people living in regions with high air pollution are likely to face sleep problems compared to those living in areas with less air pollution. Low quality and lack of sleep have adverse effects on humans. It increases the chances of accidents and also makes them moody. If this becomes a habit, then it can be harmful to your health. People not having adequate sleep are more likely to suffer from cancer and cardiovascular diseases. How Air Pollution Affects your Airways Poor air quality could affect your upper airways and also increase the chances of sleep apnea. Dr. Ryan Donald, sleep medicine expert at The Ohio State University, said that they need to research more to conclude if poor air quality and sleep are interconnected. There are many reasons for sleep apnea. Air pollution causes congestion in upper airway but things like mold, dust, and pollen can cause allergies and increase the chances of sleep apnea. A study has found the association of air pollution and sleep but not a cause-effect relationship. Dr. Martha E. Billings professor of Medicine at the University of Washington stated that there is no direct relationship between air pollution and sleep, but yes, pollution causes people not to have a sound sleep. It makes them toss and turn while they are asleep. Billings said that more studies are required to understand the direct link between air quality and sleep. Air Pollution and Mood Adverse air pollution also affects your mood. A research published a few months back on people’s happiness pointed out that people living in more polluted areas are less happier. Researcher Siqi Zheng of MIT China Future City Lab stated that pollution has an emotional effect as well. Pollution makes people unhappy and makes them take irrational decisions. Researchers also noticed that people who do not like to live in air polluted areas, move to clean cities, and are likely to experience mood swings when they live in more polluted areas. Also, people living in cities with adverse air pollution are aware of and worried about their adverse health effects. Air Pollution and Health Problems Air pollution has a direct link to increased chances of respiratory problems like asthma and lung cancer. Studies have shown a relation between air pollution and many health problems. A study published in 2017 by the researchers of the University of Birmingham, United Kingdom, stated that every additional 10 micrograms of PM 2.5/cubic meter of air increased the chances of cancer by 22% in seniors. Another research stated that there are increased chances of premature birth if the pregnant woman is breathing highly polluted air. Other research stated that air pollution particles in the human brain could lead to dementia. Indoor Air Quality and Sleep Indoor air pollution could be more harmful than outdoor air. The outdoor air is around 4 to 5 times less polluted than the air indoors. People are becoming more careful about what they eat and drink but airborne chemicals enter your body easily. One of the best ways to improve indoor air quality is by having more organic options at home. One of the common airborne chemicals in our houses are toxic gases like Volatile Organic Compounds and PBDEs. It is next to impossible to find a house to stay in the United States that does not have any airborne chemicals present. VOCs are found in homes in different forms like paints, hobby supplies, dry cleaned clothes, aerosol spray, air fresheners etc. Your bedroom is the place where you could avoid toxic chemicals. Converting your bedroom into a healthy retreat can be a positive impact on your health and your children. Clean air helps you have a good night’s sleep and is significant for overall health. Quality Air Purifier Investing in a quality air purifier is the best thing that you can do to improve air quality. It is almost impossible to limit the toxins and pollution but an air purifier can help you breathe cleaner air. You should look for an air purifier that is tried and tested by the users. Go for the one that removes more than 99% of airborne contaminants that are larger than 0.3 microns. Also, choose the purifier that eliminates more than 2500 toxic gases and odors that surround you like ammonia, benzene, cooking odor, dry cleaning odor etc. I recently reviewed the Molekule Air Purifier that will eliminate VOCs and goes beyond what a standard HEPA filter can do. I highly recommend it. Frequently Asked Questions Can Air Quality Affect Sleep? The air pollution could affect the quality of your sleep. The researchers have focused on two parts – sleep quality and sleep efficiency. This is measured as the total number of hours you sleep and the times you wake up after falling asleep. Can Air Pollution Make You Feel Tired? The pollutants in the air cause an increase in fatigue. If you feel tired often, you should take some time off from working in poor air quality areas. One of the common symptoms of poor air quality is headache. How Does Poor Air Quality Affect Health? Long term exposure to poor air quality can lead to many health issues like: Development of chronic respiratory diseases Asthma A decrease in lung function Respiratory issues like irritation of airways, difficulty in breathing and coughing. Do Air Purifiers Help You Sleep Better? Yes, air purifiers improve your sleep. They purify the air by trapping more than 99% of up to 0.3-micron airborne allergens like pet hair, molds, bacteria, dust and dust mites. These are the elements that wake you up in the middle of the sleep. Thus, air purifiers help you sleep better. We hope to have helped you give a basic idea of how poor air quality may be affecting your sleep. Investing in a quality air purifier is the only solution so far.

Sleep plays a major role in keeping us healthy, alert, and fully functional. In some cases, sleep is more important than food, because without proper sleep, the food that is eaten fails to nourish our bodies. A large percent of the urban population suffers from sleep deprivation. A person who goes without 7 or more hours of sleep every night is called sleep deprived. Chronic sleep deprivation can affect people of any age, although it is more common adults and the elderly. Children need 9 or more hours of sleep every night, while teens need close to 9 hours. Adults need 7 to 8 hours of sleep. The amount of sleep you need doesn’t depend on how sleepy you feel. If you do not get your required quota of sleep every night, you are going to feel sleepy and fatigued during the day and develop other health issues in time if you are sleep deprived all the time. Sleep, more than anything else, affects not only our health, but also the society and the economy. Sleep deprivation has turned into an epidemic with hectic work life schedules and busy lifestyles robbing people of their precious sleep. Nearly 40 percent of children, 90 percent of teens, 70 percent of college going young adults, and 35 percent of working adults don’t get the required amount of sleep every night. In fact, sleep hardly features on anybody’s list of priorities. For most people sleep is a waste of time. Staying awake and getting some more work done seems better. But sleep deprivation has far reaching effects on our health, as well as the society and the economy. Most sleep deprived professions in the US You’d be surprised to learn that your occupation can be a major source of sleep deprivation. In every country there are certain professions that require people to work harder than others. The demands of such professions often cut short the time that should be devoted to sleep. In a survey conducted by mattress company Sleepy’s, the following were found to be most sleep deprived occupations in the US. In the same study, the most well rested professions were found to be forest loggers, hairstylists, and sales representatives among others. This goes on to show that those with a fixed work hour are better rested than those with erratic schedules. Causes of sleep deprivation The reasons why people may not get enough are varied. What holds true for one person may not be so for others. Just because someone stays up late or fails to get to bed early doesn’t mean they have an unhealthy lifestyle. It may well mean that they suffer from certain conditions that make getting sleep hard. Or there may be people to take care of at home, resulting in poor sleep quality. Several health conditions are often responsible for poor sleep quality. These include heart problems, kidney disorders, breathing problems, and thyroid issues. Sleep disorders also form a significant cause of sleep deprivation. Reasons include insomnia, sleep apnea, restless leg syndrome, and narcolepsy. Erratic work schedules affect our sleep quality more than we can imagine. Staying up late for work or waking up in the wee hours to go to work result in chronic sleep deprivation over time. For some people, sleeping late is a personal choice. Watching movies or TV shows till late in the night or finishing pending work is the way of life. Certain medications interfere with sleep by affecting the production of melatonin the sleep hormone. Beta blockers and blood thinners are some of the medications affecting sleep. The sleeping environment is often responsible for disturbed sleep. Ambient noise, lights, temperature, and uncomfortable bed, all contribute to sleep deprivation. How sleep deprivation affects your body If you go without the required amount of sleep for a day or two, you will feel tired and weak. But if you go without sleep night after night, it leads to more serious complications. Mood swings and poor concentration are some of the immediate effects of sleep deprivation. With time, these get more complicated and lead to hormonal changes, increased or decreased appetite, compromised immunity and poor memory. When your brain fails to refresh and recharge at the end of every day, it causes foggy memory and diminished thinking, affecting productivity. If you still fail to change your lifestyle and get enough sleep, chronic sleep deprivation leads to high blood pressure, lowered sex drive, risk of heart disease, obesity, and depression. A large number of people in the US and elsewhere suffer from these consequences of sleep deprivation. How sleep deprivation affects society The consequences of sleep deprivation are further reaching than we imagine. It also impacts the society by affecting academic Performance, creating marital discords, poor performance at workplace, giving rise to obesity among children and adults, and various other health risks. How sleep deprivation affects the economy We might not think of sleep deprivation’s effect on the economy, but it is deeper than we assume. For instance, every year, the economy loses $411 Billion because of sleep deprivation related issues, including lost 1.2 million work days, loss of $2,280 per employee per year per company, cost $100 billion in cost of sleep deprivation treatment, loss of $109 billion because of drowsy driving, and 328,000 vehicular accidents a year. How to combat sleep deprivation Loss of sleep is controllable and can also be treated. Aside from getting diagnosed and treated for medical conditions, there are some easy ways to combat sleep deprivation and improve sleep quality including: Creating a sleep environment: This involves freeing your bedroom from all distractions like the TV, electronics, and work related stuff. The bedroom should be only for sleeping, not for other purposes. You should also try to remove ambient distractions like noise and lights. Evaluating the bed: Uncomfortable mattress or bed linen can have a major impact on sleep quality. The mattress is intricately connected to our sleep quality, so the mattress, sheets and pillows should be suitable for optimal sleep quality. Avoiding screen time before bed: The blue light from backlit devices hinder the production of melatonin. Therefore, at least two hours until bed time, reduce the time you spend in front of the TV, phone, tablet, or computer. Giving up bad habits: Cutting down on the consumption of caffeine, alcohol, and tobacco will promote the normal production of melatonin, and also aid in proper sleep. If you cannot give it up, try to avoid the consumption at least two hours before bedtime. Improving sleep hygiene: More often than not, sleep is all about routine. Going to sleep and awakening at the same time every day, sleeping on clean and comfortable sheets, removing clutter from the bedroom, and eating a light dinner are some of the ways to improve sleep hygiene and get rid of sleep deprivation. Sleep deprivation not only affects millions of people around the world, but also affects the society and the economy. If the society, employers, and the general public show greater concern for this condition, it is possible to bring back productivity and also have everyone getting their full 8 hours of sleep every night. A better understanding can be achieved with the following infographic –

We spend a lot of time with our smartphones, and it may be affecting our quality of sleep each night. Alongside smartphone usage, sleep deprivation rates have been skyrocketing in recent years. This is likely due in part to the fact that at least 95 percent of people use some sort of electronic device before bed. Here are just a few of the ways that modern technology is making an impact on how we sleep. Screens Disrupt Your Bedtime Routine It can be tempting to wind down before bed with a quick session on your smartphone, but games, social media, and more can end up disrupting your sleep schedule. Engaging your brain right before bed, especially if you’re excited or emotional, can end up triggering hormonal responses that will keep you feeling awake and alert. Sounds from your phone can also disrupt a full night’s sleep. Calls, texts, and social media notifications can pull you out of deep sleep cycles that are critical to body repair and maintenance. Even if you don’t awaken completely, this can still affect your REM and non-REM sleep patterns and leave you feeling exhausted the next day. Still, around one-fifth of all adults keep their ringer on throughout the night. Using screens in bed, whether you’re texting on your phone or watching a late-night movie, can trigger a learned association that the bed is a place for work, play, and socializing instead of sleep. You should keep your daytime activities confined to a couch or desk, and reserve the bedroom for sleep only. This will help strengthen the association between bed and bedtime in your head, making it easier to fall asleep at night. The Impact on a Kid’s Sleep Schedule It isn’t just adults that are losing sleep thanks to modern technology. Kids are also susceptible to insomnia related to using electronic devices before bed. Even just the presence of a screen in a child’s room has been shown to affect sleep patterns. While TV tends to be the main culprit for most young children, more and more kids are also being kept up by using smartphones in the late hours. The Impact on Teen’s Sleep Schedule Screen-related sleep deprivation is a particular problem amongst today’s teens. Teenagers tend to need more sleep than other age groups to function, and many of them already have trouble with insomnia. Only around 15% of teens are getting the full eight-and-a-half hours of sleep that they should be getting each night. Throwing smartphones into the mix can lead to some severely sleep-deprived teens struggling to concentrate in school throughout the day. Over three-quarters of teenagers admit to using their smartphones without their parents’ knowledge when they’re supposed to be sleeping. Blue Light Suppresses Melatonin Photo by Youssef Sarhan Smartphones, laptops, and other electronic devices with screens tend to emit blue light, which is one of the shortest and brightest wavelengths on the visible spectrum. When it hits our eye, it mimics sunlight, convincing our body that it’s daytime out. Spending time at night staring into a blue screen scrambles up your circadian rhythm, which is the internal clock that determines your sleep-wake cycle. It does this using melatonin, a hormone produced by the pineal gland. Melatonin levels are lowest during the day, rising as it begins to get darker outside and peaking during midnight. Blue light restricts or shuts down melatonin production, preventing us from falling asleep. Staring at a computer or smartphone almost acts as a “reset” button at night, convincing your brain that it needs to be awake and alert. Staying Plugged in Increases Anxiety It’s no secret that anxiety makes it harder to sleep. It can be tough to settle down and relax after a stressful day at home or the office. Smartphones can compound on this stress, whether you’re watching an intense movie, playing an exciting game, or responding to emails. When you’re feeling overwhelmed, your body responds physically by releasing cortisol into the bloodstream. At the same time, you also essentially shut down melatonin production. While this “fight or flight” response used to come in handy back when we had to flee from predators, these days, it mostly serves as an inconvenience that makes it difficult to relax and nearly impossible to sleep. For some people, simply spending time away from their phone can cause separation anxiety or even withdrawal-like symptoms. This can make it difficult to fall asleep at night, especially for those who feel compelled to keep checking their phone. Like any addiction, excessive smartphone use can quickly chip away at your quality of life. The Impact of Insomnia on Health Photo by Charles Deluvio A good night’s sleep is essential for both your mental and physical health. Insufficient sleep has been linked to a number of different health conditions in adults, including: Memory Impairments: Sleep gives your body a chance to consolidate and connect information learned throughout the day, affecting both short-term and long-term memory. Trouble Concentrating: In addition to impairing memory, sleep deprivation also makes it difficult to focus and can make activities such as driving or operating machinery more dangerous. Depression and Anxiety: Without enough sleep, you may experience fluctuations in mood. Chronic insomnia can lead to more severe symptoms of depression and anxiety. A Weakened Immune System: Sleep is vital for maintaining a healthy immune system. Without it, you’re more susceptible to catching germs and bugs. High Blood Pressure: People who sleep between just five and six hours a night have an increased risk of developing high blood pressure. This also increases the risk of heart disease and stroke. Obesity: Insomnia can affect levels of the hormones ghrelin and leptin, which are involved in telling your body that it’s full. This can lead to overeating and weight gain. Type II Diabetes: In addition to encouraging weight gain, a lack of sleep can also affect insulin levels and increase your risk of developing diabetes. The health effects of a poor sleep schedule can be even more drastic for developing minds and bodies. Both children and teenagers who don’t get enough sleep each night can suffer from issues such as: Poor School Performance: Sleep deprivation makes it difficult to process and retain information for school-aged children, resulting in lower grades. Lethargy: Part of being a kid is getting outside and running around, but this can be tough for a sleep-deprived body. Tired kids have trouble engaging with others during playtime, recess, and sports games. Social Isolation: Without a full night’s sleep, it can be hard to pay attention and hold a conversation. This makes it a challenge to make friends in school. Mood Swings: Most parents know that kids can be moody at the best of times, but things can get out of hand after a few nights of insufficient sleep. Insomnia can lead to sad, angry, or even hyperactive children. Bad decisions: A lack of sleep, much like alcohol, can affect impulse control, especially in teenagers. This can result in reckless decision-making and potentially long-lasting consequences. What to Do About Sleep Loss If you find that your smartphone is affecting your sleep schedule, it might be time to make some changes. After all, a better night’s sleep will help you to start your day feeling fresh. Luckily, there are several ways that you can change your smartphone habits to improve your sleep schedule. Dim the Screen at Night When using your phone after dark, you should turn down the brightness setting. Doing so will help your eyes to adjust and get your brain in “nighttime mode,” ensuring that you’ll be able to fall asleep easier later. If you’re reading, try reversing the typesetting to white text on a black background. Limit Screen Time Photo by Bailey Torres It can be easy to get lost in your phone before bedtime, and so you should take steps to ensure that you’re not staring at screens for too long each night. Try to limit your screen time after the sun goes down, including your smartphone, your TV, and your computer. Instead, try reading a book or taking a bath. Cut Back on Social Media For many of us, social media consumes a large portion of our day. Taking selfies, making updates, and responding to friends and followers can have us spending hours at a time staring at our phones. If you’re trying to cut back on your smartphone usage, one of your first steps should be to reduce your social media presence. Doing this will not only help you to limit screen time but also reduce your stress levels. Avoid Your Phone Before Bed It’s a good idea to cut yourself off from screen time at least thirty to sixty minutes before you plan to go to bed. If possible, you should remove electronics from your room entirely when you sleep and silence phone notifications. Set an Example Parents can help their kids to avoid screens before bed by setting a good example themselves. Technology curfews should be enforced family-wide. Instead of letting the kids watch TV before bed, try reading to them or playing a family board game to wind down in the evening. Solutions to Look Forward To The latest models of phones, computers, and other mobile devices offer features that are designed to address the issue of sleep deprivation. Smartphone makers are heavily invested in finding new and innovative ways to make sure that their products won’t have a negative impact on a user’s lifestyle. There are several new and upcoming technologies that are helping to tackle to issue of insomnia amongst smartphone owners. Sleep Analysis Mobile devices are making it easier than ever to keep an eye on your health. In addition to fitness and nutrition apps, sleep tracker apps help you to maintain a balanced lifestyle. Photo by Crew Smartphone apps link up to wearable devices via the cloud and monitor things such as heart rate and breathing pattern while you sleep. Over time, this data can show you issues that you might be having falling or staying asleep, helping you to take the first step towards healthier sleeping habits. Personalized Scheduling Mobile apps are also helping people to reorganize their sleep schedule. Advanced algorithms can help you to determine the best time of day to go to bed based on daylight hours and your unique circadian rhythm. This can make it easier to adapt to changes in your schedule, such as flying to a new time zone or working odd hours. Alternative Backlighting Because blue light disrupts melatonin production and inhibits sleep, many electronics manufacturers are looking for ways to selectively eliminate blue wavelengths from screens. That way, users can adjust settings at night to avoid tricking their brain. More and more devices are including a “night mode” where the screen shifts from a cool blue to a warmer red or yellow light. According to a study done by researchers at the Rensselaer Polytechnic Institute, orange tones that block out blue wavelengths are less likely to keep you up at night. It’s best to switch to night mode shortly after sundown to reduce strain on your eyes. If you have an older device that doesn’t offer a nighttime backlight setting, there are apps for mobile devices and laptops that are designed to reduce blue light wavelengths. You can also find free software programs such as f.lux. If these apps don’t do the trick, specialized screen protectors may be a better option. Less Screen Time Leads to Better Sleep Photo by bruce mars Spending time on your smartphone, especially before bed, can have a significant impact on your quality of sleep. It makes it harder to fall asleep and stay asleep, which can make your performance at home or work suffer. Sleep deprivation also takes its toll on developing minds, causing kids and teens to fall back in school. If you’re having trouble sleeping, it may help to cut back on your smartphone usage. By avoiding electronics before bed, you’ll be able to fall asleep more easily. Not only that, but you’ll get to enjoy a deeper, more peaceful night’s sleep.

Everything You Need To Know About Night Terrors Have you ever found your child screaming awake in the middle of the night, and wondered what could be wrong? If you answered yes to that, you are not alone. Several parents around the world still don’t quite understand what makes their children wake up screaming and crying from sleep in the middle of the night when nothing is seemingly wrong. What worries parents more is the fact that the children have no memory of what made them wake up agitated. Most people assume such occurrences to be nightmares. But there is something more common than that behind these episodes: night terrors. What Are Night Terrors? Unlike nightmares, night terrors are actually a sleep disorder, mostly affecting children below the age of 12. During a night terror episode, the child may still be partly asleep, and not be aware of their surroundings. Although night terrors are most common in children, it also affects a small percentage of adults. While children grow out of night terrors as they get older, adults may need help to get better. How To Recognize Night Terrors Some of the most common symptoms of night terrors are the same as that of nightmares. These include: Sudden awakening from sleep Crying or screaming Sweating Rapid heartbeats Fear of going back to sleep Harsh breathing While children are more likely to forget these episodes, adults tend to remember them. This is because children don’t fully awaken during a sleep terror episode, but adults wake up completely, allowing them to remember what happened. Quite often, night terrors are accompanied by sleepwalking (also called somnambulism). This creates more danger for the person by increasing the risk of injury and accidents. What Causes Night Terrors? No definite cause has yet been found for night terrors, but a significant factor might be sleep deprivation or too much stress. In children, a very important cause of night terrors is an unhealthy environment at home. When a child is constantly affected by stress and conflict, it may result in sleep disorders like night terrors. These episodes can also occur in children because of their underdeveloped nervous system. This causes the fight or flight mode to be activated at wrong times, resulting in night terrors. Other underlying causes may include illnesses like high fever, tiredness, or head injuries. In adults, the causes of night terrors can be more severe, and often accompanied by other disorders like anxiety or insomnia. Night terrors in adults can also be a result of post traumatic stress disorder or drug abuse. While childhood night terrors usually go away with age, adults need medical help to get better since there are underlying causes that need to be treated. Treatments For Night Terrors Sleep terrors in children are fairly easy to treat since most of the time they are not caused by any underlying condition. The most important treatment for childhood night terrors is a comfort. Being with the child and providing comfort and reassurance is usually enough to pacify them and help them fall back asleep. Parents must be aware of any unusual symptoms they notice about their children’s night terrors. This may include a particular pattern of these episodes, or any underlying causes like anxiety, illnesses, or injury. Doctors treat childhood night terrors by either therapy, medication, or by suggesting relaxation techniques. Therapy includes talking to the patient, finding out underlying conditions, and suggesting coping mechanisms to manage stress. If any particular event has caused stress and anxiety in the child, then the doctor will try to find it out by talking to the patient and gently seeking information. In more severe cases, hypnotherapy or cognitive behavioral therapy may also be used to get to the root of the problem and treat sleep terrors. Medications are rarely used to treat night terrors, but if these episodes aren’t caused by any serious condition and still continue to affect the person after therapy, the doctor may prescribe sleeping pills or tranquilizers bring about uninterrupted sleep. In children, the most effective way to cope with night terrors is by establishing a relaxation routine before bedtime. This includes taking a warm bath, having a hot drink, reading or listening to stories, or doing meditation. These techniques must be initiated by parents, and usually, take some time to show results, but are effective in the long run to calm down the child and aid in better sleep. Coping With Night Terrors Comfort and reassurance are usually enough to treat childhood night terrors as long as they are not caused by any underlying condition. Holding the child and assuring them that they aren’t in any danger is the best way to help calm them down. If possible, one of the parents may sleep with the child to provide a sense of safety. Parents must make sure children get proper sleep every day, and eliminate stress by incorporating fun and relaxing activities in the daily routine. The environment at home should be peaceful, and not create stress in the child’s life. If a child doesn’t grow out of these episodes by age 10 or 12, medical help must be sought. Adults can try making some lifestyle changes, like getting more sleep, reducing intake of caffeine or tobacco, and indulging in relaxation before bedtime. Usually, these will suffice unless there is any serious cause behind the sleep terrors. In that case, a doctor must be consulted for appropriate treatment. This might take some time to eliminate the sleep terror episodes but generally, provide relief if treatment is completed. Night terrors are not usually a cause for concern. While both children and adults may experience them, some simple lifestyle changes and proper sleep are enough to provide relief. Any unusual pattern or symptom must be reported to a doctor to rule out any serious medical condition.

Most people are aware that their medical history, along with what they eat and how much they weigh, can create a risk of getting Type-2 diabetes. But what they are unaware of is that such a health problem can interfere with their normal sleep routine. Not only sleep can affect the blood sugar levels but it is also true the other way round. Apart from the usual problems associated with getting a good night’s rest such as sleep apnea, hypos at night, and being overweight, having high blood sugar levels can also have a similar impact. People who have blood sugar levels that are excessively high or low can experience tiredness throughout the day. Insomnia and lethargy are two common symptoms of blood sugar though it is not necessary that people who are suffering from sleeplessness and lethargy are diabetic. How Does Diabetes Have Impact on the Ability to Sleep? Several research studies over the years have established a clear connection between diabetes and sleep problems. Sleep disturbance not only indicates the difficulty in falling asleep but also staying asleep or sleeping too much. While diabetes does not necessarily mean that your normal sleeping habits will be impacted, such a health condition is likely to interfere with your night’s rest. Some of the symptoms include – People with high blood sugar levels are prone to frequent urination. This will impact the deep sleep making the person get up frequently for using the bathroom. When the body contains extra glucose, it draws excess water from the tissues. This will make you feel dehydrated forcing you to get up in the middle of your sleep for a glass of water. The common symptoms of dizziness, sweating, and shakiness can affect your normal sleep routine. Different Sleep Disorders and Their Connection With Diabetes Although tossing and turning may be a common symptom among people with diabetes problems, there might be a separate medical condition that might be breeding underneath. Some of the commonly experienced sleep disorders among people are mainly the underlying cause of diabetes. Insomnia This sleep disorder is characterized by trouble falling and staying asleep. You are more at risk of experiencing insomnia if you have high glucose levels with high stress. Insomnia patients are known to experience several kinds of sleep disruptions, like – Problem falling asleep; Difficulty in staying asleep; Waking up early; Waking up tired Taking any OTC medication won’t solve the issue. Instead, try to identify the root cause of the problem, such as experiencing any family issues or working in a high-stress environment. Seek medical advice from a healthcare practitioner to determine and cure the root cause of such defects. Obstructive Sleep Apnea This is the most common disorder among people with diabetes problems, with almost 86 percent of people with diabetes having obstructive sleep apnea. The OSA is a medical condition that is characterized by frequently interrupted breathing while sleeping. People with such problems experience fully or partially blocked airways. Such a sleep disorder is harmful to both sleep quantity and sleep quality. Most people having OSA experience frequent awakenings with fragmented and restless sleep. In addition, it also develops a higher risk of getting Type-2 diabetes and an increased risk for cardiovascular problems. Nocturnal Hypoglycemia Low glucose levels in the blood, or hypoglycemia, can have an adverse impact on the quality of your sleep. People who are taking blood sugar medications or insulin might be at risk of getting low blood sugar. Overnight fall of blood sugar levels can disrupt your usual sleep pattern and make it difficult for you to wake up in the morning and feel tired throughout the day. One of the most common symptoms of nocturnal hypoglycemia is waking up sweating in the middle of the night. Restless Leg Syndrome Also known as the Ekbom Syndrome, this sleep disorder is characterized by uncomfortable and unpleasant feelings in the legs, causing the person to move the legs to reduce such sensation. The sleeper may experience a burning sensation or as if insects were crawling over the legs. Such a syndrome may also be an indication of the presence of peripheral neuropathy. Such a condition is often associated with a lack of diabetes control which can be treated by improving the blood glucose levels. Post Meal Lethargy or Daytime Tiredness A feeling of tiredness throughout the day, particularly during the morning period and after meals can often be a result of high blood sugar levels. If you happen to experience such problems, get a blood sugar test done to check any correlation between the blood sugar count and such feelings of tiredness. This could probably be a result of low blood sugar levels, especially if you are taking insulin or is at risk of having hypoglycemia. Some Common Causes of Sleep Disruption The dysfunction of circadian rhythm due to the underlying cause of diabetes can also disrupt the metabolic hormones. Some of the common symptoms associated with sleep disruption problems include – Headaches: Both low and high blood sugar count can develop headache problems making it hard to sleep. Sweating: This is a sign of low blood sugar levels that can prevent you from falling asleep. Irritability and Anxiety: Low levels of blood sugar can trigger irritability and anxiousness. This may be a prime cause of restless sleep and insomnia. Such people may also experience a racing heartbeat with dizziness that interferes with their ability to fall asleep. Increased thirst: Both hypoglycemia and hyperglycemia is known to contract dehydration problems causing you to wake frequently and difficult to fall asleep. The Bottom Line If you are experiencing persistent sleep problems, consider testing your blood sugar levels as it might be the underlying cause of such an effect. In such a situation, you need to consult a healthcare practitioner to help you effectively manage and prevent the recurrence of such problems and keep your blood sugar count to normal. It may take about a week or two to observe the changes, so make sure to follow a regular routine.