5 proven methods

Learn how to sleep better and improve the quality of your waking life.

What causes insomnia?

Oct 2021

Do you often find yourself lying awake at night not being able to sleep? Read up as you may be suffering from insomnia.

Supplements that could aid your sleep problems

Oct 2021

We'll dive into natural sleep remedies/supplements that may end your sleep problems once and for all.

Fall asleep faster with these 5 proven methods

by Aleksandra Syga Smith

Sleep disturbances are more prevalent nowadays than ever before. We observe sleep problems in people across various age groups. No wonder why we've come to relate to this phenomenon as a 'silent epidemic'. 2021 UK sleep statistics reveal that "36% of UK adults struggle to get to sleep at least on a weekly basis [and] nearly half of the UK have trouble falling asleep at least once a month."^[1]

We tend to underestimate the importance of sleep and how badly lack of it affects our physical and mental well-being. We've increased the pace of our lives, leaving little room for relaxation and 'decompression' from daily stresses. We rush through days ticking off one task after another, being in a round-the-clock hurry. Whilst there is nothing wrong with leading a busy life, we tend to forget to 'switch off', continuing to worry about the next task to come or reminiscing on day events, long after the day is over. This kind of mental arousal, particularly close to bedtime, may result in poor sleep quality or difficulty falling/staying asleep. If you struggle with those symptoms regularly and find that they persist for a long time, read this, as you might be suffering from insomnia.

Let's take a look at some relaxation techniques and breathing exercises that might help you fall asleep faster. Whilst, in certain cases, sleep disturbances may require a professional approach, most of the techniques explained below are commonly utilised as a part of CBT^[2](Cognitive Behavioural Therapy), which is an effective way of treating different mental health disorders or sleep problems.

Try these 5 methods to fall asleep faster:

1. Mindfulness meditation.

It describes the practice that focuses on being fully present in the given moment, being aware of your surroundings as well as sensations, thoughts and feelings whilst observing them with no judgment or emotional response. Through breathing exercises or/and visualisation it aims to help develop physical and mental awareness. Mindfulness meditation is about noticing your thoughts and feelings without identifying yourself with them or getting emotionally carried away. This method is very likely to help you relax your mind and body, helping you get into the 'sleep mode' faster. It is also known to reduce stress, anxious thoughts and improve focus. Here is how to meditate.^[3]

2. Four-Seven-Eight breathing.

4-7-8 breathing is a technique of mindful breathing that is based on pranayama yoga^[4], the ancient yogic practice that focuses on the breath. This technique instructs to inhale for 4 seconds, hold the breath for 7 seconds and to exhale for 8 seconds. It is very likely to help you fall asleep within minutes. Wanna give it a go? Here's how to do it:

1. Breathe in through the nose for 4 seconds.
2. Hold the breath for another 7 seconds.
3. For 8 seconds, with your lips pursed, exhale through the mouth, as if you were about to whistle.
4. Repeat this sequence up to 4 times.

3. Papworth method.

This breathing technique was developed in the 1960s and it emphasizes diaphragmatic breathing, or, in other words, abdominal breathing. This type of exercise strengthens your diaphragm, the large respiratory muscle located just below the lungs. Diaphragmatic breathing forms the basis of many meditation and relaxation practices but is also known for reducing symptoms of asthma.^[5] Research also finds that it may help lower blood pressure^[6] and heart rate^[7], which results in stress reduction and therefore, promotes relaxation. Here are some basic tips for diaphragmatic breathing:

1. Sit or lie down comfortably.
2. Put one hand on your chest and one on your stomach and breathe in through your nose. You should feel your stomach rising while your chest remains relatively still.
3. Exhale through pursed lips.
4. Repeat a few times.

4. Paradoxical intention.

Refers to a cognitive method developed by psychologist Viktor Frankl. Paradoxical intention revolves around performance anxiety and suggests that fear or angst prevent falling asleep. As its name suggests, this technique is based on the idea of making an effort to stay awake for as long as possible rather than trying to go to sleep (hence the paradox). It forces individuals to engage in the behaviour that causes their fear, in this case, staying awake. Shifting one's focus from trying to fall asleep to attempting to do the opposite reduces one's anxiety about sleep and promotes good sleep.

"When a person focuses on staying awake instead of trying to fall asleep, the anxiety of insomnia begins to vanish. Therefore, it's easier for that person to eventually fall asleep."^[8]

How does it work?

1. Lying in bed, try to keep your eyes open for as long as you can. Keep affirming yourself that you’re doing well and you just need to keep your eyes open for a little longer. Remember, the goal is to stay awake.
2. Don't let anxiety get in your way, stay focused on your task.

5. Progressive muscle relaxation.

In short- PMR is the widely acknowledged method of anxiety reduction and sleep promotion. Based on the concept that mind calmness comes as a result of body relaxation, it involves contracting and releasing tension in muscle groups one at a time. It has been found effective and is still used as one of the treatment methods in insomnia patients. Everyone could learn and benefit from this method, all it takes is about 20 minutes of daily practice. There are many courses and audiobooks available out there to help you learn this technique but the basic principle is to:

1. Starting from your lower extremities, inhale and tense one muscle group at a time( for instance calves) for 5-10 seconds and release the tension as you exhale.
2. Rest for a few seconds and proceed with another muscle group( for example thighs), repeat the process.
3. Work your way up to your upper body, including facial muscles( tensing up cheeks, lifting up eyebrows etc.)

Research references.

^1.https://www.formulatehealth.com/blog/insomnia-statistics-uk-how-many-people-have-sleep-problems ^2.https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia ^3.https://www.mindful.org/how-to-meditate/ ^4.https://www.webmd.com/balance/what-is-pranayama ^5.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2094294/ ^6.https://pubmed.ncbi.nlm.nih.gov/19798037/ ^7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575449/ ^8.https://www.betterhelp.com/advice/therapy/paradoxical-intention-how-it-works/

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Sleepless Nights

Learn how to sleep better and improve the quality of your waking life.

Effects of sleep deprivation

Oct 2021

What happens to us when we don't sleep well?

Supplements that could aid your sleep problems

Oct 2021

We'll dive into natural sleep remedies/supplements that may end your sleep problems once and for all.

What causes insomnia?

by Aleksandra Syga Smith

Do you often find yourself lying awake at night not being able to sleep? Do you toss and turn endlessly, looking at the clock and worrying that you will not get enough rest? Or, maybe, you wake up too often at night, losing on quality of your sleep? If you experience sleep disturbances that affect your daily functioning you may be suffering from insomnia.

"Insomnia is the term applied collectively to complaints involving the chronic ability to obtain adequate sleep[...]Thus, insomnia is typically defined as taking longer than 30 minutes to fall asleep, awakenings during the night totalling more than 30 minutes of wakefulness, and less than 6.5 hours of total sleep."^[1]

Insomnia can describe short-term sleep disturbances that last less than 3 months, often caused by traumatic events, life changes, medication or drug withdrawals, or it can be chronic. Chronic insomnia is a long-term difficulty falling or staying asleep that occurs more than 3 nights a week and lasts for 3 or more months.^[2]

There are 3 types of insomnia :

Sleep-onset insomnia, which describes difficulty falling asleep
Sleep-maintenance insomnia- interrupted sleep characterized by periodic awakenings; difficulty staying asleep
Early morning awakenings -waking up early with no ability to fall back asleep

Possible causes of insomnia are:

1. Depression and anxiety.

NHS^[3] has identified stress, anxiety and depression as top causes of insomnia. Stress and anxiety are closely linked to sleep disturbances as they result in a state of mental hyperarousal, meaning higher reactivity and lower relaxation levels. Certain anxiety treatment medications, like beta‐blockers, may also compromise your sleep. If taken too late in the evening, beta-blockers impair the body's ability to produce melatonin.^[4]
"Melatonin, the hormone produced by the pineal gland at night, serves as a time cue to the biological clock and promotes sleep anticipation in the brain default mode network (DMN)"
It is worth remembering that the aforementioned hormone is produced in the absence of light therefore it is a good idea to dim your bedroom before you are about to get some shut-eye.

As for sleep problems related to depression, researchers found a strong link between the two as sleep disturbances could induce depression and vice versa. People who already suffer from insomnia could develop depression as a result of poor sleep quality that impairs the regulation of emotions. One study has found that "prior disordered sleep leads to emotion-regulation deficits and abundant data demonstrates that difficulties in emotion regulation are stable predictors of depressive episodes"^[5] On the flip side, if you already suffer from depression you are also most likely to develop sleep problems. Sleep foundation states that insomnia occurs in about 75% of adult patients with depression.^[6]There could be many reasons why individuals with depression suffer from insomnia. First of all, depression is linked to low serotonin levels and therefore, low melatonin as well. In some cases, depression may induce physical pain that prevents sleep. It also may cause fear of sleep due to distressing nightmares. Excessive thoughts that increase body alertness, or sleeping during a day resulting in irregular sleep patterns could be the reasons too.

Don't give up if you experience any of these symptoms. Treatments such as cognitive behavioural therapy are widely available and could make a difference in your life.

2. Sleep apnea.

Another potential cause of insomnia could be sleep apnea, which is "a condition marked by abnormal breathing during sleep. People with sleep apnea have multiple extended pauses in breath when they sleep. These temporary breathing lapses cause lower-quality sleep and affect the body’s supply of oxygen, leading to potentially serious health consequences."^[7] During periods of shallow, or interrupted breathing, the brain receives signals of a potential threat to an individual's life and attempts to prevent suffocation by instigating insomnia. There are treatment options for people with sleep apnea. See your doctor or a sleep specialist to learn about them.

3. Caffeine.

Besides certain physical and mental health conditions that may induce insomnia, there are other factors, which we often overlook, that could be found the culprits. You may want to begin with re-evaluating your caffeine intake throughout the day as its stimulative properties may interrupt your sleep. Remember that coffee isn't the only source of caffeine. It's in chocolate( as caffeine is derived from cocoa beans), black and green tea, some sodas, weight loss pills and even some pain relievers. Get in the habit of reading labels to make sure you're not doing yourself an injustice.

4. Alcohol.

Despite being known for its sedative effects (as alcohol is a Central Nervous System depressant), studies found links between alcohol consumption and compromised sleep. "Late afternoon (“happy hour”) drinking, as much as six hours before bedtime[...] disrupts sleep, even though alcohol is no longer in the brain at bedtime. This phenomenon suggests a relatively long-lasting change in sleep regulation."^[8] Whilst it has been found that, depending on dosage, alcohol can have either hypnotic (aids sleep) or sleep-disturbing properties, it is certain that its hypnotic properties wear off very quickly. It means that, at low doses, alcohol can initially promote sleep however, that phase does not last and you end up with disturbed sleep after all.

5. Nicotine.

Nicotine, just like caffeine, is a stimulant and may cause insomnia. One study^[9] conducted by Dr Naresh M.Punjabi has indicated that smokers spend more time in light sleep and less time in a deep stage of sleep, which demonstrates a high risk of restorative sleep deprivation amongst smokers. The research included smoking and non-smoking individuals with no existing medical conditions and no regular medication usage, therefore, it could indicate that disturbances in sleep were directly associated with nicotine use. It has been suggested that those disturbances in the sleep pattern might be caused by nicotine withdrawals that smokers experience at night.

6. Psychological associations.

Unlike preceding examples, this one is purely psychological but may just as well affect your ability to fall asleep. If you spend a lot of time in your bedroom working, planning and scheduling, you might eventually associate that space with productivity rather than relaxation. Your brain will be tempted to stay active even when you want to fall asleep. Furthermore, it works both ways and your work performance could be disadvantaged too since you might be inclined to snooze when you're not supposed to. To avoid this, designate one room/space, which is other than your bedroom, where all your work and planning will always be conducted. Leave the bedroom for what it is intended for and that is sleep.

7. Irregular sleep schedules.

Study^[10] conducted on university students in Taiwan concluded that people with irregular sleep schedules are likely to experience insufficient sleep. Moreover, it has been suggested that sleep quality also decreases the more irregular one's sleep pattern is. You should try to go to bed at the same time each night. Practice meditation, listen to calm music or read a good book to help you wind down and fall asleep easier. Click here for some tips on how to improve your overall sleep or here( Fall asleep faster with these 5 proven methods blog ) to find out about proven techniques to help you fall asleep faster.

Research references.

http://apps.who.int/iris/bitstream/handle/10665/58229/WHO_MNH_PSF_93.2H.pdf;jsessionid=B01E0387305EE30D528B901A25B6E2EE?sequence=1 ^2.https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia https://www.sleepfoundation.org/insomnia/types-of-insomnia https://www.nhs.uk/conditions/insomnia/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057895/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6190702/ https://www.sleepfoundation.org/mental-health/depression-and-sleep https://www.sleepfoundation.org/sleep-apnea https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775419/ https://journal.chestnet.org/article/S0012-3692(15)49091-9/fulltext https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718885/

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Natural solutions to aid sleep

Learn how to sleep better and improve the quality of your waking life.

What causes insomnia?

Oct 2021

Do you often find yourself lying awake at night not being able to sleep? Read up as you may be suffering from insomnia.

Fall asleep faster with these 5 proven methods

Oct 2021

Let's take a look at some relaxation techniques and breathing exercises that might help you fall asleep faster.

Remedies that may help you sleep better

by Aleksandra Syga Smith

If you're one of those people that find themselves tossing and turning in bed all night, looking at the clock every few minutes, you're probably desperate to finally get a good night's sleep. Don't worry, we know how frustrating and disruptive it is. A lot of UK people do. Sadly, sleep disturbances are very common these days. This year, we registered a significant increase in the number of Google searches related to sleep problems. We also know that almost 1 in 5 adults in the UK experience trouble falling asleep every night.^[1]

Overstimulation, anxiety, depression or poor sleep hygiene could be contributing factors, but regardless of the source of the problem, certain strategies could help you eliminate it. In this article, we'll dive into natural sleep remedies/supplements that may end your troubles once and for all.

Boost your sleep with these natural supplements:

1. Camomile tea.

Camomile is probably one of the most ancient herbs used for medicinal purposes as well as beauty regimes. Thanks to the diversified health benefits it has, it has been used for centuries. Ancient Egyptians used it to heal many ailments. It was often used as a cold remedy as well as beauty oils and incense. Thanks to its sedating effects it is often used as a sleep-inducing product. Research has shown that "chamomile extracts exhibit benzodiazepine-like hypnotic activity"^[2], which practically means that it exhibits effects similar to those of Diazepam( or Valium if you will), which is a central nervous system depressant( slows down the nervous system). Additionally, camomile is known to relieve anxiety symptoms and aid relaxation. All in all, if you struggle with poor sleep, camomile could become your go-to remedy. Try drinking a cup of camomile tea in the evening before you get ready for bed.

2. Valerian Root.

Valerian is a herb grown in Western Asia, Europe and North America. It has been used for centuries to promote sleep and relaxation. It contains compounds like isovaleric acid and antioxidants, like hesperidin and linarin ^[3], that have been recognised for having sedative effects on the brain and nervous system and thus, promoting sleep. A study has demonstrated that "patients taking valerian had an 80% greater chance of reporting improved sleep compared with patients taking placebo."^[4] Valerian root supplement is usually inexpensive and normally doesn't cause side effects but you should not take it if you're pregnant or breastfeeding as it may be unsafe. This supplement appears to be most effective after 2 weeks of regularly taking it.

3. Magnesium.

Magnesium is a mineral that plays a widespread role in the body, from normalising blood pressure and heart rhythm, to keeping bones strong and healthy. Magnesium is also responsible for keeping the immune system healthy and for regulating muscle and nerve functions. Low levels of this mineral in the body may contribute to poor sleep or insomnia. One study of elderly individuals with insomnia found that supplementation with magnesium increases the concentration of melatonin( a sleep hormone) in the body and that "magnesium deficiency affects circadian cycle, melatonin reduction, and sleep disorders." ^[5] This mineral is usually easy to obtain through good dietary choices. Dairy products such as milk or eggs are sources of magnesium, as well as avocado, soy milk or almonds. If you do find that your diet is low in these products you might want to try supplements. People with persistent sleep problems and poor sleep quality may find supplementation with magnesium particularly helpful.

4. L-tryptophan.

It is an essential amino acid that you can normally get through a balanced diet. Natural sources of l-tryptophan are those that contain proteins such as meats( chicken or turkey), dairy products( eggs, milk, cheese), nuts etc. After obtaining l-tryptophan from foods( or supplements), our bodies convert some of it to serotonin^[6] a chemical that helps with mood regulation and sleep. Our bodies need serotonin to produce melatonin, a hormone responsible for the sleep-wake cycle. There is a lot of research^[7][8], that have indicated that increased l-tryptophan intake may improve sleep by increasing melatonin levels in the body. In addition to obtaining this amino acid from your diet, you can also supplement with it, or with molecules, that it produces (for instance 5-HTP).^[9]

5. Ashwagandha.

Also called, Indian ginseng, is a shrub that grows in Africa and Asia. It is recognised for its ability to help the body reduce stress. Researchers have suggested that several compounds present in the herb may promote sleep. Dr Andrew Weil, who proposed the 4-7-8 breathing technique, mentioned in my previous article, said "I do recommend ashwagandha – along with other measures – for treatment of insomnia when stress is a contributing factor."^[10] One study^[11]concluded that ashwagandha has the potential to encourage sleep and that it improves sleep quality in insomnia patients. Ashwagandha is most safe when used for up to 3months. When pregnant, it is best to avoid taking this supplement as it could cause complications. People with thyroid conditions should also be very cautious, or avoid it altogether, as ashwagandha may raise thyroid hormone levels. Refrain from taking sedatives whilst supplementing with ashwagandha as this may cause too much sleepiness/drowsiness.

Research references.

https://www.formulatehealth.com/blog/insomnia-statistics-uk-how-many-people-have-sleep-problems https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/ https://www.sciencedirect.com/science/article/abs/pii/S009130570300368X https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/ https://www.verywellmind.com/what-is-serotonin-425327 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195230/ https://pubmed.ncbi.nlm.nih.gov/25407790/ https://medlineplus.gov/druginfo/natural/794.html https://www.drweil.com/health-wellness/body-mind-spirit/sleep-issues/ashwagandha-for-better-sleep/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/

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Impact of sleep deprivation

How sleep loss affects your health? What happens inside a sleep-deprived body? Seek no more, we have some answers.

What causes insomnia?

Oct 2021

Do you often find yourself lying awake at night not being able to sleep? Read up as you may be suffering from insomnia.

Fall asleep faster with these 5 proven methods

Oct 2021

Let's take a look at some relaxation techniques and breathing exercises that might help you fall asleep faster.

Impact of sleep deprivation

by Aleksandra Syga Smith

Despite countless benefits of sleep, sadly, a lot of us regularly experience sleep-related problems.

"22% of people in the UK struggle to fall asleep every single night. A further 15% struggle to fall asleep at least once a week"^[1]

Whether you suffer from insomnia or not, you probably experienced a sleepless night at some point in your life. If you wonder how sleep loss affects your health, seek no more.
To understand what happens inside a sleep-deprived body, we'll first take a look at what occurs during sleep and why this process is essential to your health.

Sleep is a physiological process that is crucial for maintaining body homeostasis. It's the time when body cells regenerate, allowing tissue growth and muscle repair. During sleep, the body removes toxic by-products, releases vital hormones and proteins, restores the energy, and allows the formation of long-term memory. What we usually perceive as a time of being the least efficient, for the brain and body sleep is truly the exact opposite- it is a time of hard work.
But what happens when the body is deprived of such an important process?

Understand the impact of sleep loss:

1. Rise of cortisol levels.

A study^[2] performed on a group of young men concluded that sleep loss could distort the body's stress response and thus, might increase cortisol levels. Cortisol, also known as the stress hormone, is the chemical produced by the adrenal glands and it's responsible for self-preservation during threatening situations. It becomes activated whenever a potential threat is perceived, preparing one for fight-flight-or freeze response. In this regard, cortisol secretion is extremely important. However, the last thing you want to happen is for your body to flood with cortisol for no particular reason. It has been suggested that, since the body preserves and recharges our energy during sleep, high levels of cortisol following a sleepless night are associated with the body's effort to produce enough energy to stay awake.
"Studies have shown that insomnia and other forms of sleep deprivation cause your body to secrete more cortisol during the day, perhaps in an effort to stimulate alertness. "^[3] The long term stress exposure may contribute to a vast amount of health problems, amongst others: heart disease, digestive issues, weight gain, depression and anxiety.

2. Elevated blood pressure.

"A bad night's sleep may result in a spike in blood pressure that night and the following day, according to new research led by the University of Arizona."^[4]

study

^[5]

3. Disrupted body heat regulation.

Thermoregulation is the ability to regulate (or maintain) one’s core body temperature through a vast number of internal body processes. Our core body temperature plays a key role in sleep. Working in perfect harmony with a circadian rhythm^[6], it fluctuates up and down throughout a 24-hour cycle. It drops around bedtime, which signals to the body that it is time to prepare for sleep. Naturally, during sleep, it drops about 1°C, allowing rest and energy preservation. It has been observed that sleep deprivation alters this natural rhythm of thermoregulation^[7] One study^[8]involving six healthy, young women, found that in the long term, sleep loss causes individuals to be more vulnerable to heat loss and reduces their ability to warm, even in thermally comfortable environments. Therefore, researchers believe that sleep deprivation disrupts natural body heat regulation.

4. Lower immune system response.

We need sleep to keep our immune system healthy. Lack of it, or reduced quality of sleep, could make us more prone to catching infectious diseases and might decrease our ability to fight them. Lack of sleep suppresses the immune system due to deficiency of the disease-fighting substances that are normally released during sleep. Research^[9] has shown that persistent sleep loss and the body's natural stress response that goes with it, not only weakens the immune system but also causes low-grade inflammation in the body. During sleep, there is an increased production of cytokines, which are pro-inflammatory proteins that help the body recover if a person is sick or injured. Experts believe that this happens to strengthen adaptive immunity. However, normally, this low-grade inflammation goes back to normal before a person wakes but it continues with people who don’t sleep enough.^[10]

5. Risk of obesity and type2 diabetes.

Good night’s sleep plays a significant role in appetite regulation and maintaining a healthy weight. Poor sleep quality however, affects metabolic processes in the body, particularly regulation of hormones responsible for healthy eating patterns. The two primary hormones associated with appetite are ghrelin and leptin. Ghrelin increases appetite by sending hunger signals to the brain, whilst leptin, an appetite suppressor, sends signals of being full. Poor sleep decreases levels of leptin and elevates ghrelin levels, which correlate with increased appetite, particularly for energy-dense foods. This, eventually, may lead to obesity and, due to the impaired glucose metabolism^[11], type 2 diabetes.

5. Emotional instability.

Sleep restriction has been linked to higher emotional reactivity and impaired emotion processing. Even one night of bad sleep may cause you to react more impulsively to a negative stimulus than you normally would. Irritability, anger and exhaustion go hand in hand and can make your day more difficult than it needs to be. The part of the brain responsible for emotional response, the amygdala, is more reactive when an individual is sleep-deprived. Researchers speculate that it could be due to hindered communication between the amygdala and the prefrontal cortex, part of the brain responsible for cognitive functions, like focusing one’s attention and impulse control. That’s why individuals who don’t sleep well are more likely to experience low moods and have a more negative outlook on life. Sleep deprivation that persists over a long period may induce certain mood disorders, like depression, anxiety or seasonal affective disorder (SAD).

5. Decrease in cognitive functions.

Researchers^[12]support the thesis that sleep deprivation harms attention and working memory. It has been suggested that this occurs due to the vulnerability of the prefrontal cortex, which, amongst its other functions, allows decision-making, problem-solving and planning. When lack (or bad quality) of sleep comes into play, those processes become more difficult to execute. Drowsiness and a slowed reaction time are another, and probably the most dangerous, downfalls of sleep loss. Driving a vehicle after a sleepless night has been compared to driving after alcohol.

"[…] Going over 24 hours without sleep is equivalent to having a blood alcohol content level of 0.10%"^[13]

Research references.

^1.https://www.linenbundle.com/blogs/news/insomnia-statistics ^2.https://pubmed.ncbi.nlm.nih.gov/9415946/ ^3.https://www.healthline.com/health/cortisol-and-sleep ^4,5.https://www.sciencedaily.com/releases/2019/06/190604131159.htm ^6.https://nigms.nih.gov/education/fact-sheets/Pages/Circadian-Rhythms.aspx ^7.https://pubmed.ncbi.nlm.nih.gov/19002705/ ^8.https://pubmed.ncbi.nlm.nih.gov/9485537/ ^9.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/ ^10.https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity ^11.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/ ^12.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/ ^13.https://www.sleepfoundation.org/sleep-deprivation/how-to-function-after-sleepless-nights

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Seasonal Affective Disorder and sleep

Find out what causes Seasonal Affective Disorder and discover treatment options to reduce its impact on your sleep.

Effects of sleep deprivation

Oct 2021

What happens to us when we don't sleep well?

Supplements that could aid your sleep problems

Oct 2021

We'll dive into natural sleep remedies/supplements that may end your sleep problems once and for all.

What is SAD and how does it impact your sleep?

by Aleksandra Syga Smith

With winter months ahead, we get in the spirit of festivities, we begin planning holidays and family gatherings. Regrettably, fall and winter are not as joyful for those who suffer from the seasonal affective disorder( SAD).
SAD is a type of depression that is related to change in seasons. Those suffering from it usually experience the symptoms around the same time each year. According to September 2021 statistics^[1] "more than 1 in 20 people in the UK have been diagnosed with Seasonal Affective Disorder." The study also revealed that, during autumn and winter, women tend to suffer more from depressive moods than men.

What are the symptoms?

If you have SAD you are likely to experience :

Low mood, feeling sad and/or hopeless
Irritability
Fatigue, lack of energy, sluggishness
Changes in appetite; eating less or more than usually
Loss of interest in activities that you normally enjoy
Withdrawal from social activities/ interactions
Trouble concentrating
Sleep problems; sleeping less or more than normally

What causes the seasonal affective disorder?

Although some people experience symptoms of SAD during spring or summer, the majority suffers from it throughout fall and winter. Seasonal affective disorder, which impacts people during the winter season, has been linked to reduced exposure to sunlight. With days being shorter and darker, there isn’t enough sunlight reaching your skin so your body might be deficient in Vitamin D, which is associated with depression.^[2]

On the flip side, due to reduced sunlight, there is an increased production of melatonin, the sleep-regulating hormone. This can throw your circadian rhythm^[3]out of whack, making you feel groggy and lethargic during the day.
The majority of SAD sufferers struggle to maintain healthy sleep patterns.
Research ^[4] involving 293 SAD patients reported that 80% of participants experienced hypersomnia.^[5]
People with hypersomnia find it difficult to function during the day due to lack of energy, low concentration and tiredness. They also sleep longer at night and tend to drift off during the day. Researchers found a link^[6] between increased sleep duration and decreased efficiency of it.
They’ve discovered that SAD patients spend less time in deep sleep and therefore, sleep longer to compensate for it. Deep sleep, also called a non–rapid eye movement phase, is very important to your physical and mental wellbeing. One study^[7]has found a link between reduced deep sleep and Alzheimer’s disease. Hence, not only sleep length but also the quality of your sleep is relevant.

You probably understand the disadvantages associated with lack of sleep or bad sleep quality but what about sleeping too much? Surprisingly, sleeping more than it is recommended does as much damage to your body as not sleeping enough. The study^[8] found that deviating from the optimal 7-8 hours of sleep is associated with a higher risk of cardiovascular diseases and consequently, increased mortality.

How can you treat SAD and improve your sleep?

The most common treatment for the seasonal affective disorder is light therapy. It involves exposure to an artificial light that mimics natural sunlight. The objective of the light therapy is to balance brain chemicals responsible for regulating both mood and sleep. Cognitive Behavioural therapy( CBT)^[9] has also been found effective in the treatment of SAD and is commonly used to treat various sleep and mood disorders, like insomnia, anxiety, panic disorder and many others.

Over and above that, there are some things that you can do yourself in order to ease the symptoms of your SAD and sleep more efficiently:

1. Regular exercise .

There are a number of benefits coming from exercising regularly. Exercise lowers the risk of cardiovascular diseases, diabetes, or even cancer. It helps lower blood pressure, eases symptoms of anxiety and depression, and helps you sleep better. It has been found that moderate intensity aerobic exercise helps regulate sleep by increasing the length of the deep sleep.^[10] Regular exercise also balances the levels of serotonin in the brain. Higher levels of this chemical are associated with better mood, increased appetite and better sleep. Additionally, during exercise your body temperature goes up, and consequently decreases afterwards. This imitates the pattern your body goes through when preparing for sleep and may eventually help you sleep better.^[10]

2. Healthy diet.

You ought to know that a healthy, balanced diet plays a major role in mood regulation as well as it can help with sleep. If your dietary choices are poor you are likely to see the consequences in your cognitive abilities( learning, understanding, thinking) but also in the way you perceive situations and feel. Diet rich in processed foods and sugars is damaging to the brain, which works 24/7 and to be the most efficient, requires a good ‘fuel’. The right eating patterns as well as a diet rich in protein, fiber and healthy monounsaturated fats not only help to balance the mood but also regulate sleep. You should opt for a diet with lots of vegetables, olive oil, whole grains, fish and seafood. Fish, such as salmon, tuna, mackerel, herring or sardines are a good source of Omega-3 fatty acids, which are very important when it comes to battling depression and sleep problems. You can obtain them through a diet( fish, nuts and plant oils, like flaxseed oil or canola oil) or via supplements( fish oil). Omega 3’s have been recognised to not only lower symptoms of depression but also boost sleep. Research,^[11] involving 170,000 people from different countries, has indicated that fish consumption is linked to a lower prevalence of depression. The same study also disclosed that in Asian countries, where fish consumption is very high, people tend to suffer relatively little from depression, in comparison to other countries. On the flip side, researchers observed that "subjects having low fish consumption (lower than once per week, including seafood) present high scores of depression."
Scientists also studied a relationship between fish consumption and sleep and found that eating fish regularly may improve the quality of one’s sleep and reduce sleep onset( time to fall asleep)^[12]

3. Spending time outdoors.

Exposure to natural sunlight is very important for SAD sufferers. During the day, whenever you can, step outdoors to get some sunlight. Even in small doses, it can boost levels of serotonin and help you feel better. If you’re not a fan of going to the gym to get your exercise, do it outdoors, whilst basking in the morning light. Schedule your outdoor time so that you get some sunlight on your skin every day. Go for walks, exercise or do some work around your garden, anything would do. During cold or rainy days, when being outdoors isn’t particularly pleasant, make sure to increase the amount of light in your home or workplace. Open the curtains or put the lights on. You may also invest in some light therapy tools, such as a SAD lamp or a sunrise alarm clock.

4. Boosting your sleep hygiene.

Sleep hygiene refers to optimizing your sleep pattern, your daily bedtime routine and your sleep environment. If due to seasonal affective disorder your sleep pattern has become irregular, look into making some adjustments in your daily habits. One of the things that may help is setting a fixed time for going to bed and for getting up in the morning. Your bedtime should be consistent regardless of weekends, holidays etc. The body needs to get used to a specific sleep schedule in order to shape your biological clock. Once you get used to sleeping and waking up at the same time every day your body will adapt to it, and it will help you fall asleep on your set time.
Around your bedtime, make sure to dim your bedroom. Remember, that melatonin, the sleep-inducing hormone, is produced in the absence of light so keeping your bedroom dark will help with your sleep.
Additionally, keep in mind that using electronic devices about 30 mins before bed is not recommended as exposure to blue light has been linked to a reduction in secreted melatonin. For more tips related to sleep hygiene visit our article here.

Research references.

^1.https://www.microbizmag.co.uk/seasonal-affective-disorder-statistics/ ^2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/ ^3.https://nigms.nih.gov/education/fact-sheets/Pages/Circadian-Rhythms.aspx ^4.https://pubmed.ncbi.nlm.nih.gov/8064650/ ^5.https://www.nhs.uk/conditions/excessive-daytime-sleepiness-hypersomnia/ ^6.https://pubmed.ncbi.nlm.nih.gov/8064650/ ^7.https://www.science.org/doi/10.1126/scitranslmed.aau6550 ^8.https://www.ahajournals.org/doi/10.1161/JAHA.118.008552 ^9.https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/ ^10.https://www.sleepfoundation.org/insomnia/exercise-and-insomnia ^11.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/ ^12.https://pubmed.ncbi.nlm.nih.gov/26847986/

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Sleep stages and cycles - what are they?

How sleep tracking can help you optimise your sleep?

Impact of sleep deprivation

Oct 2021

How sleep loss affects your health? What happens inside a sleep-deprived body? Seek no more, we have some answers.

Seasonal Affective Disorder and sleep

Oct 2021

What is SAD and how does it impact your sleep?

Light, REM and deep stages of sleep.

by Aleksandra Syga Smith

You probably heard the common recommendation for sleeping for 7-9 hours each night, and whilst most of us follow this advice regularly, have you ever wondered why?

Let me explain.

Sleep is a complex process. Every night, as you drift away your body and mind transition through four different stages, which complete a full cycle of sleep. On average, one sleep cycle lasts about 90 minutes. Your body usually completes 4 to 6 of them over the night, which makes about 7-9 hours of sleep, hence the guidelines.
It is important that, aside from sleeping long enough, you get a good quality of sleep as well and that means spending a sufficient amount of time in each of the four stages, as they all play particular roles in helping you to wake up refreshed the following day. Every stage of sleep is characterised by specific shifts in the activity of the brain waves occurring during every phase. That is why cycling through all of them is critical to your health and wellbeing.

Three of the four stages are considered non-rapid eye movement (NREM) sleep ( also described as quiet sleep), whilst stage 4 is known as rapid eye movement (REM/ or active) sleep.

Let us take a closer look at each of the sleep phases:

1. Stage 1.

It is the lightest of all stages, transitioning between wakefulness and sleep. During stage1 sleep, breathing occurs at a regular rate and muscles begin to relax but may occasionally twitch. Brain activity slows down as your mind begins to drift. The body prepares itself for a deeper sleep.

"This stage tends to last 1 to 5 minutes, consisting of around 5% of the total cycle."^[1]

2. Stage 2.

During stage 2, the body temperature starts to drop, breathing and heart rate slows down, muscles relax and the eye movement stops.^[2] Due to brain waves slowing down, deeper sleep is facilitated, therefore it is more difficult to wake someone from this stage than the previous one.

"Stage 2 sleep lasts around 25 minutes in the initial cycle and lengthens with each successive cycle, eventually consisting of about 50% of total sleep."^[3]

3. Stage 3.

This stage is recognised as the deepest sleep and it is very difficult to awaken from this phase. Research^[4] indicated that even noises reaching over 100 decibels( for instance a leaf blower, a motorcycle or a jet take-off) might not awaken some people from this stage of sleep.

Those that do awake from deep sleep often experience sleep inertia.^[5]
Commonly referred to as brain fog, sleep inertia is a transitional state between wakefulness and sleep. It may last from a few minutes to a few hours and causes slow functioning and reduced cognitive performance.

Most of the restorative processes occur during this stage of sleep. The body regenerates its cells, replenishes the energy and strengthens the immune system. Owing to the increased production of the human growth hormone( HGH), it also regrows the tissues, builds muscles and bones and retains memory. Stage 3 sleep is also known as delta sleep due to slow brain waves( or delta waves) beginning to appear at this point.

4. REM sleep.

REM( Rapid Eye Movement also known as active) sleep usually begins about 90 minutes after falling asleep. The first REM stage lasts about 10 minutes and it progressively gets longer with each following cycle. The last REM sleep could last up to an hour. This stage constitutes about 20-25% of the whole night. This phase of sleep is where dreaming takes place. Breathing becomes irregular, eyes move quickly and brain activity resembles this of an awake person^[6]

Although neural activity is high, skeletal muscles remain atonic( paralysed, exhibiting no muscle tone). At this stage the body is not able to regulate its temperature, so you might begin to feel hot or cold during the night. REM sleep, or active sleep, is considered to help regulate mood and enhance memory. That is why it is important to get enough sleep after learning something new or preparing for the exam. If you consistently deprive your body of a sufficient amount of sleep, you most likely prevent it from reaching the REM stage. Thus, you may have difficulty concentrating or memorising.

How can sleep tracking help you optimise your sleep?

Nowadays, in the era of digital wearables, tracking sleep has become very common and easily accessible. Increasingly popular smartwatches measure your daily activities by tracking the number of steps you take each day, the number of calories you burn and your sleep patterns.

Most of the companies that offer smartwatches utilise technology based on motion detectors and heart rate sensors that may help recognise the phases of sleep and analyse its quality. Thanks to this, you may be able to analyse how much time you spend during each stage of sleep. Moreover, sleep trackers often measure the continuity of sleep, detect any interruptions in the sleep pattern and, based on that, calculate the actual time spent sleeping.

However, besides monitoring heart rate and movement, more data is needed to accurately measure sleep quality and detect potential sleep problems. The most accurate sleep tracking devices focus on monitoring respiration and brain wave activity as well. For this reason, even though the technology is evolving rapidly, it is safe to assume that currently, when it comes to tracking sleep, digital watches present estimates rather than accuracy.

To spot potential sleep disorders and receive the most accurate readings, most researchers and sleep doctors recommend a polysomnogram( a sleep study) that measures brain waves and eye movement during sleep. The tests are usually performed overnight in hospitals or at sleep centres. Nonetheless, there are more convenient alternatives available on the market these days that were closely studied and are believed to be just as accurate as polysomnograms, according to the researchers.^[7]
We are talking about the at-home EEG( electroencephalogram) wearables, usually in the form of a headband that connects to your phone. The headband is equipped with sensors that recognize sleep patterns, including changes in the brain waves throughout the night.

Whichever method of sleep tracking you choose, if you consistently keep an eye on your sleep patterns, you might be able to detect any behavioural or/and environmental factors that impact the quality of your sleep and thus, make necessary adjustments. By regularly analysing your sleep, identifying the areas for improvement and methodically applying changes in your routine and sleep environment, you may be able to bring your sleep game to a whole new level.

Research references

^1.https://www.ncbi.nlm.nih.gov/books/NBK526132/ ^2.https://www.sleepfoundation.org/how-sleep-works/stages-of-sleep ^3.https://www.ncbi.nlm.nih.gov/books/NBK526132/ ⁴https://www.ncbi.nlm.nih.gov/books/NBK526132/ ^5.https://www.sleepfoundation.org/how-sleep-works/sleep-inertia ^6.https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep ^7.https://sleepreviewmag.com/sleep-diagnostics/consumer-sleep-tracking/wearable-sleep-trackers/at-home-eeg-wearable-accurate-as-sleep-center-experts/

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Obstructive sleep apnoea

Few facts about obstructive sleep apnoea and how to reduce symptoms

Seasonal Affective Disorder and sleep

Oct 2021

What is SAD and how does it impact your sleep?

Stages of sleep and understanding patterns

Oct 2021

Sleep stages and cycles - what are they?

Obstructive sleep apnoea

by Aleksandra Syga Smith

Obstructive sleep apnoea is a common respiratory condition characterised by interrupted breathing during sleep. People suffering from this disorder struggle to sleep properly as their upper airways collapse, ceasing their breathing for a brief moment. A person with sleep apnoea will most likely remain asleep but they might be snoring or gasping during the night. The episodes of restricted, or interrupted, breathing are linked to changes in heart rate and drop in blood oxygen levels.^[1]

As reported by the British Lung Foundation, approximately 1.5 million adults living in the UK suffer from sleep apnoea and up to 85% remain undiagnosed.^[2] It’s been reported that men are two to three times more likely to be inflicted with sleep apnoea than women.^[3] Middle-aged men are at the highest risk of developing this condition.^[4]
Obesity, just as being overweight, increases the risk of sleep apnoea. That is because the fatty tissue around the neck is more likely to block the airways and restrict breathing.

"Estimates vary, but around half of people with OSA[ obstructive sleep apneoa] have excess body weight"^[5]

Unrestricted tobacco use, heavy alcohol consumption and a sedentary lifestyle are also amongst factors linked to this disorder.

What are the symptoms?

The most common symptoms of sleep apnoea are loud snoring, tossing and turning and waking up unrefreshed in the morning. Some people awaken with a sore throat or dry mouth during the night. Due to decreased sleep efficiency, people with sleep apnoea often experience excessive daytime sleepiness, morning headaches and have difficulty concentrating.

Obstructive sleep apnoea can also instigate or worsen other health issues, for instance, it may increase acid reflux in people with digestive disorders. It may also irritate the airways and trigger an asthma attack during the night. Furthermore, people with sleep apnoea often have high levels of bad cholesterol( LDL) and low levels of good cholesterol ( HDL).

"OSA[ obstructive sleep apnoea] can affect your quality of life. It can also lead to other health problems, including high blood pressure, heart attack, stroke and diabetes. You’re more likely to have accidents at work and on the road. And your ability to work may be affected."^[6]

How to treat sleep apnoea?

The most common treatment for obstructive sleep apnoea is nasal continuous positive airway pressure (nCPAP). A device that is used for this treatment is called a CPAP machine and it allows the flow of oxygen to one’s nose and mouth during sleep. Thanks to this, there are no interruptions in breathing, which allows better sleep. Make sure to consult your doctor first as in some cases, for instance, if you have enlarged tonsils, surgery is needed. Your doctor may also recommend alternative treatment options, like medication or upper airway stimulation.

Regardless of the treatment, you may still want to consider making a few lifestyle changes that could help your problem.

Here is what you should (and should not) do:

1. Exercise regularly.

As you already know, obesity, especially in the upper body, may obstruct the airways and can cause your breathing to be interrupted. Staying physically active may help you lose fat around your upper airways, allowing a better flow of oxygen. Regular exercise also reduces the accumulation of fluid in the neck and lowers the risk of inflammation. It is likely to increase the quality of your sleep too by increasing deep sleep ( stage 3 NREM). All of the above factors lessen the intensity of the sleep apnoea and reduce the symptoms; which means better daytime alertness, improved sleep quality and better oxygen absorption

2. Avoid eating late.

Research^[7] indicated that consuming meals late in the evening is linked to bad quality of sleep and escalates the intensity of sleep apnoea. Generally, to prevent digestive issues, you should allow about three hours after your last meal before you go to bed. Additionally, what you eat is as important as the timing of your meals. Around your bedtime, abstain from heavy and spicy foods like curries, chips, crisps etc. and instead opt for light snacks low in sugar, salt and fat. Avoid chocolate and caffeinated drinks ( tea, coffee, energy drinks ) at nighttime as well, as high levels of caffeine may disrupt your sleep. Throughout the day, make sure to eat enough protein, which you’ll find in lean meats, poultry, fish and seafood as well as in dairy products.

3. Be careful when using opioids.

Opioids are the type of strong painkillers that are primarily used for chronic pain relief. They work by interacting with opioid receptors, suppressing the perception of pain and increasing feelings of pleasure. These include codeine, morphine, diamorphine etc. Opioids are usually prescribed for pain management after surgery, for pain after a trauma or for cancer patients. They are usually used for a short time. If you need to use opioids be careful, as they might exacerbate your breathing problems caused by sleep apnoea and decrease the oxygen levels in your blood.^[8]

4. Quit smoking.

Smoking irritates the airways, causing swelling in the throat and nose, which then reduces the flow of air and makes breathing more difficult. Smoking may worsen the symptoms of sleep apnoea by damaging the upper airways, increasing mucous production and disrupting circadian rhythm, which results in poor sleep quality. A study^[9]suggested that ceasing smoking reduces airway inflammation and production of mucous therefore may improve oxygenation in the body tissues. This may contribute to better sleep.

5. Try sleeping on your side.

Sleeping on your back or stomach may worsen your sleep apnoea by decreasing the flow of oxygen and inducing snoring. Try sleeping on your side instead.

"It is particularly recommended to sleep on the left side as it allows the best blood flow and creates little or no breathing resistance."^[10]

Research references.

^1.https://www.ncbi.nlm.nih.gov/books/NBK459252/ ^2.https://www.blf.org.uk/sites/default/files/OSA_Toolkit_2015_BLF_0.pdf ^3.https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631 ^4.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549693/ ^5.https://www.blf.org.uk/sites/default/files/OSA_Toolkit_2015_BLF_0.pdf ^6.https://www.blf.org.uk/support-for-you/obstructive-sleep-apnoea-osa/symptoms ^7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6411188/ ^8.https://pubmed.ncbi.nlm.nih.gov/26545144/ ^9.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4251622/ ^10.https://www.okoa.org/articles/the-sleeping-positions-for-sleep-apnea-patients

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Sleep hygiene

7 tips for improving your sleep hygiene

Impact of sleep deprivation

Oct 2021

How sleep loss affects your health? What happens inside a sleep-deprived body? Seek no more, we have some answers.

Seasonal Affective Disorder and sleep

Oct 2021

What is SAD and how does it impact your sleep?

7 effective sleep hygiene habits

by Aleksandra Syga Smith

For optimal physical and mental benefit, an average adult needs between 7 to 9 hours of sleep every night. Therefore, it comes as no surprise that we spend about one-third of our lives sleeping. But have you ever wondered why we need to sleep in the first place?
Sleep is essential to our physical and mental well-being as lack of it causes the brain to operate at a lower rate and efficiency. Let's take a closer look at what exactly happens during sleep. Your bedtime is the only time in a day when your body and mind can renew their functions and prepare you to be at your prime condition the following day. Your brain recharges itself, removing toxic waste by-products out of your system. Many changes inside your body also take place during that time; cells are being repaired, energy is restored and molecules( like hormones and proteins) are being released. Healthy sleep also improves the immune system, making it more effective in fighting diseases.

Regrettably, many of us still struggle to reach the optimum number of rest hours. Research^[1] conducted in March 2021 concluded that around a third of adults living in the UK suffer from insomnia. When you are deprived of sleep, due to the amygdala (part of the brain responsible for emotional stability) being more reactive, you will be more likely to seek sensations or rewards. That, in turn, can cause further problems, like weight gain or addictions. You may also experience a decreased capacity to learn and memorise.

Here are 7 steps to help you sleep better:

1. Go to bed at regular times every night.

Developing your bedtime routine^[2] may be a useful strategy to configure your biological clock, which helps regulate the circadian rhythm of your body. The US National Institute of General Medical Sciences describes circadian rhythms as "physical, mental, and behavioral changes that follow a 24-hour cycle [which] respond primarily to light and dark and affect most living things, including animals, plants, and microbes."^[3] Once your body is programmed to sleep on your scheduled time you won't need to think about it, your internal body clock is there to make sure that you become fatigued, increasing your chances of having a restful sleep.

2. Reduce blue light exposure at night.

Studies^[4] have shown that exposure to blue light reduces the production of melatonin (often referred to as the sleep hormone). Melatonin production occurs in the pineal gland (a small gland located near the centre of the brain) and is elicited by darkness. Light, however, stops it. "Normally, blue light peaks in the morning, signalling your body to wake up for the day. Red light increases in the evening, signalling that it is time to wind down and go to bed. By interrupting this natural cycle with the blue light emitted by electronic devices, the normal sleep-wake cycles are thrown out of whack."^[5]

3. Put your phone away 30 minutes before bed.

Aside from the negative effects of blue light on melatonin release, poor sleep quality can also be caused by excessive brain stimulation during bedtime. These days, mobile phones give us access to all kinds of entertainment, including videos, games, and social networks, all of which contribute to hyperarousal. Excessive brain stimulation pre-bedtime is likely to cause you to feel alert, which in turn affects the quality of your sleep.^[6] Make sure to switch off your devices at least 30 minutes before bed.

4. Regulate your bedroom temperature.

Setting the right room temperature that will keep you comfortable throughout the night is one of the most important factors in achieving good sleep quality. You should aim for a temperature of approximately 65 degrees Fahrenheit (18.3 degrees Celsius), which correlates with your body's internal heat regulation. Your body temperature drops around bedtime and continues to cool itself throughout the night. If the temperature in your sleeping environment is too hot or cold, it may affect the drop in your body’s internal temperature and cause you to have disrupted sleep.^[7] Researchers also found that heat exposure affects sleep stages, decreases REM and increases wakefulness.^[8,9]

5. Avoid having caffeine 4 to 6 hours before bedtime.

NCBI( The National Center for Biotechnology Information) advises that "caffeine is the most widely used central nervous system (CNS) stimulant in the world. The pharmacological effects of caffeine [...]include mild CNS stimulation and wakefulness, ability to sustain intellectual activity, and decreased reaction times."^[10]Surely one can imagine that because of its arousing properties, pre-bedtime caffeine consumption is not recommended. For optimal sleep, abstain from caffeinated drinks( i.a. coffee, black and green tea) four to six hours before bedtime. Alternatively, opt for decaf drinks.

6. Take a hot bath.

Your body temperature fluctuates during the day. To get your body into sleep mode it needs to drop. You can achieve that by taking a hot bath, which will increase your body temperature at first and then consequently cool it down afterwards. It'll leave you feeling relaxed and will help you fall asleep faster. Researchers suggest you should take a hot bath about 90 minutes before going to bed to allow cooling of your core body temperature.^[11]

7. Meditate.

Sleep problems often originate from anxiety and stress. Meditation is known for its calming effects on the mind and body, which can initiate a state of relaxation and consequently help you sleep. Meditation might also decrease heart rate, blood pressure and improve melatonin production.^[12]

Research references

^1.https://docs.google.com/document/d/1XHGvnqrbAup5uG_YauYl_V9yXX1inD5eVVAOrDSeRFE/edit ^2.https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults ^3.https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx ⁴https://pubmed.ncbi.nlm.nih.gov/30311830/ ^5.https://www.verywellmind.com/how-do-smartphones-affect-the-brain-2794892 ^6.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7320888/ ^7.https://www.healthline.com/health/sleep/best-temperature-to-sleep ^8.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/ ^9.https://link.springer.com/article/10.1007/s00484-004-0209-3 ^10.https://www.ncbi.nlm.nih.gov/books/NBK223808/ ^11.https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552?via%3Dihub ^12.https://www.healthline.com/health/meditation-for-sleep

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How to kick-start your morning

6 effective productivity hacks to start your day with

Obstructive sleep apnoea

Oct 2021

Few facts about obstructive sleep apnoea and how to reduce symptoms

Sleep hygiene

Oct 2021

Try these 7 sleep hygiene tips that may help you sleep better

Kick-start your morning with these 6 productivity hacks

by Aleksandra Syga Smith

So finally, thanks to our sleeping tips, you had a good night’s rest. Your brain and your body are refreshed and ready to take on new tasks and activities. But what can you do, after you wake up, to make sure you maximize your productivity during the day?

Believe it or not, what you do as soon as you wake up has a great impact on the rest of your day. If your morning routine consists of bad habits that deplete your energy rather than boost it, you are likely to feel sluggish and unmotivated for the whole day. It is very difficult to get things done if you are lacking energy.

Here is a list of the top 6 productivity hacks that can help you start your day:

1. Wake up at the same time every day.

Yes, we know, it’s easier said than done but there are many benefits of waking up at the same time every day, whether it is a workday or a weekend. Doing so regulates your circadian rhythm (your internal body clock that responds to changes in the environment). Your circadian rhythm guides your body as to when it needs to wake and when it needs to sleep. It is also responsible for controlling the production of the hormones throughout the 24-hour cycle as well as regulating digestion, body temperature, mood and other body processes.^[1]
Waking up around the same time each day will help keep your body in equilibrium, therefore optimizing all physiological processes that correlate with your energy levels and mood.

2. Get up as soon as you wake up.

Another thing you can do to kick-start your morning is to get up as soon as you wake up. Lying in bed in the morning is tempting, especially if you have nowhere to be. But as tempting as it sounds, it is also a productivity killer. Spending more time in bed than you need will only make you more lethargic and less inspired to do the things you wanted to do. Getting up as soon as you wake up is the best thing you can do to start your day right.

3. Get some sunshine.

If the sun is shining, get outside and spend some time in nature. Exposure to sunlight increases the production of vitamin D, which boosts your mood and wellbeing. Research^[2] has shown that vitamin D deficiency is linked to reduced cognitive performance and low mood. If you expose your skin to sunlight daily, the vitamin D levels in your body will rise, enhancing your memory, mood and daily productivity.

During the winter season getting enough sunshine can be tricky. You might want to consider a light therapy device, such as a light therapy box or a light alarm clock. Turn it on as soon as you wake up to get some morning waking light.

4. Exercise.

You probably already know that a daily dose of exercise provides a vast amount of health benefits, including decreased risk of cardiovascular diseases, improved mood and mental health, weight control and many more. On top of this, the study^[3], published in the British Journal of Sports Medicine, found that even a quick training session in the morning, like a run or a bike ride improves cognitive abilities throughout the rest of the day. This may boost your attention span, decision making and working memory. All in all, your day can be much more productive if you start it with a little bit of exercise.

5. Eat a healthy breakfast.

Research^[4]has indicated the connection between skipping breakfast and the increased risk of mortality caused by cardiovascular diseases and other factors. So we know that eating breakfast in the morning is a must. But how does it impact your productivity?

Eating a healthy breakfast in the morning provides a burst of energy your brain and body need to perform tasks and stay alert for the rest of the day. It helps control blood sugar levels throughout the day so you stay focused and do not crush. Not to mention that it also helps with weight control and people that eat breakfast regularly are usually thinner.

So what should your breakfast look like? Aim for a mixture of carbohydrates, that will provide your body and brain energy, and proteins that will help you feel full for longer. A cottage cheese toast, a peanut butter protein shake or an egg sandwich seem like pretty great breakfast ideas.

6. Meditate.

Morning meditation can boost your mood for the rest of the day, increase your focus and prevent anxiety. It refreshes your mind so you are ready to take on any tasks that your day unfolds. Additionally, it has been discovered that Zen meditators have a higher pain threshold and that by reaching mindful states they can experience analgesic effects (relief from pain).^[5]

7. Take a cold shower.

There is a number of health benefits of having a cold shower in the morning. It improves circulation and helps your body pump blood more efficiently, supplying more oxygen to the tissues. Thanks to this, your skin will radiate and glow. The shock of cold water can also wake you up quickly as it increases your alertness and deepens your breathing. Some studies also show that it helps with muscle recovery and after-training soreness.

Research references.

^1.https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm ^2.https://pubmed.ncbi.nlm.nih.gov/17138809/ ^3.https://bjsm.bmj.com/content/54/13/776 ^4.https://www.jacc.org/doi/10.1016/j.jacc.2019.01.065 ^5.https://pubmed.ncbi.nlm.nih.gov/19073756/