Category Archives: Sleep News (RSS)

The Relationship Between Water And Sleep Is A Two Way Street – How To Avoid Dehydration0

If you didn’t see my earlier post about Sleep Doctor PM and want a better way to go to sleep and go back to sleep if you wake up, have a look.

The relationship between water and sleep is a two-way street

You have seen me write and speak about the importance of hydration to sleep from time to time. For example the New Year’s Eve, when on an airplane, or in making your supplements more effective, but these articles have all been about how certain situations can leave us dehydrated and its effects on sleep. Now there is new research looking at how sleep deprivation itself can make use more dehydrated.

But let’s start out with a more basic fact: While sleeping, just based on the humidity in our breath, we lose about 1 liter of water each night! So, we wake up dehydrated.

Sleep Doc Tip #1: When you wake up each day, drink 12-16 oz of water first thing in the am (room temp). This helps to replace your water loss immediately.

Sleep Doc Tip #2: Wait 90 min for your first cup of caffeine. Yes, I know you may have a habit of a caffeinated beverage being the first thing to enter your system, but remember caffeine is a diuretic! It makes you have to urinate, this is counter-productive with a dehydrated body. I recommend a second glass of water and then consider a coffee.

If sleep dehydrates us, then it seems as if we sleep less we should become less dehydrated, correct?

NO

New research suggests that insufficient sleep can cause dehydration by potentially disrupting the release of a hormone that is key to hydration (Vasopressin). Newer research shows that sleepiness increases the risk of kidney disease, and we know that the kidneys play a significant role in hydration, and of course, drinking more water is good for kidney health.

New research from Penn State (published in the journal Sleep) shows us why this has become an important area to review. This research was a survey study looking at over 20,000 healthy young adults in the US and China. Subjects completed surveys about their sleep and gave urine samples. Medical News Today reports the research found that:

“people who regularly got 6 or fewer hours of sleep each night had more concentrated urine than those who got about 8 hours per night. ‘Short sleep duration was associated with higher odds of inadequate hydration in [American] and Chinese adults, relative to sleeping 8 hours,’”

And …

“More specifically, people who reported that they regularly slept for 6 hours or less each night were 16–59 percent more likely to be dehydrated than those who slept for 8 hours a night. These results applied to both population samples.”

The theory of why this is happening is based on the availability of an antidiuretic hormone Vasopressin which is an antidiuretic hormone that controls the body’s water balance during the day and night.

“Vasopressin is released both more quickly and later on in the sleep cycle,” Rosinger explained, adding, “If you’re waking up earlier, you might miss that window in which more of the hormone is released, causing a disruption in the body’s hydration.”

So, if sleep itself dehydrates a person and depriving myself of sleep makes one more dehydrated, what should you do?

Step 1: Determine your chronotype and calculate your bedtime, and stick to your schedule 7 days a week.
Step 2: Drink Caffeine between 90 min after you wake up and 2 pm, (remember, drink about 16oz of water first) stopping at 2 will eliminate the poor sleep quality effects caffeine may have long after ingestion.
Step 3: Limit alcohol to 3 hours before bed and have one glass of water for each alcoholic beverage (remember alcohol is a HUGE dehydrator).
Step 4: Exercise daily, and replace your sweat with WATER!
Step 5: When you are drinking your morning water, do it in front of the window to get your morning light exposure. This helps turn off the melatonin faucet in your head and remove brain fog.

Hydration and sleep are interrelated components of a healthy life, be sure to get enough of both this week and every week!

Here are a couple of articles I where I shared some advice this week that I thought you might enjoy.

5 Ways Your Gut Health Can Impact Your Sleep – Bustle

The Mysterious Beats That Could Help You Sleep – Greatist

Sweet Dreams
Dr. Breus
P.S. If you have a hard time falling asleep and wake up and night and have a hard time falling back to sleep, take a look at Sleep Doctor PM, a two-part formula, one for falling asleep and another if you wake up in the middle of the night that won’t leave you feeling groggy in the morning.

The post The Relationship Between Water And Sleep Is A Two Way Street – How To Avoid Dehydration appeared first on Your Guide to Better Sleep.

Foods for Sleep: A List of The Best and Worst Foods for Getting Sleep0

There are many tips and tricks that you can implement to help you get to sleep every night. Many of them come in the form of practicing good sleep hygiene, which are basic habits that one can apply to their nightly routines that promote getting great sleep at night. One of the most underrated sleep hygiene practices that really goes far in improving quality sleep is making the right dietary choices.

6 Nootropics to Prevent Daytime Sleepiness and Boost Energy0

We live in a competitive world. A world in which natural selection separates the smart and ambitious from the rest. Whether it’s a student or a corporate nine-to-fiver, he or she is faced with the challenge of excelling or being average.

Sleep Disorders and Chronic Pain0

Sleep disorders like insomnia and restless leg syndrome are associated with chronic pain, research suggests.

It’s common for patients who suffer from chronic pain and who aren’t getting good, consistent rest to believe that their physical discomfort is interrupting their sleeping patterns, says Dr. Ann Romaker, director of the University of Cincinnati Medical Center Sleep Medicine Center.

New research published in November in the journal BMC Musculoskeletal Disorders suggests that the relationship between sleep disorders and chronic pain is more complicated, Romaker says. The findings supplement a number of studies that suggest poor sleep is associated with a raft of health problems, including increased risks for cardiovascular disease, diabetes, cognitive difficulties, mood disorders and even cancer, she says.

 

Should You Really Sleep at 68 Degrees?0

Like many people, you’ve likely woken up freezing or covered in sweat a few nights. Some research claims that 68 degrees is the perfect room temperature for sleep, but is it really the temperature everyone sleeps best at?  Similar to other aspects regarding sleep, the answer is different from person to person.

68 degrees may be ideal for some people, but figuring out your perfect sleep temperature isn’t always so simple.

What’s more, your ideal sleep temperature isn’t consistent since it varies with age. As our bodies change, so should our sleep temperature. Adults should sleep anywhere from 60-68 degrees while babies and young children should sleep in a bit warmer environment, around 65-70 degrees.

Sleep quality decreases when temperatures radically drop or increase in the bedroom. Check to make sure your bedroom temperature is never below 54 degrees or above 75 degrees since this greatly disrupts sleep.

The ideal sleep temperature varies between genders as well. Generally, women prefer to sleep in slightly warmer environments than men because of differences in metabolism. Additionally, if you have insomnia, sleeping below 68 degrees may help to improve sleep. Many studies have shown that sleeping in cooler rooms increases sleep quantity and quality.

Your bed temperature also affects what temperature your room should be at night. If you sleep hot, it may be because your mattress traps heat and doesn’t  provide proper airflow. Before you touch the thermostat, consider the fact that your bed may be the main reason you sleep cool or too hot.

Ultimately, 68 degrees is a great temperature to start out with. However, if you find yourself still freezing under layers of blankets, then bundle up. If you wake up sweating or shivering, increase or decrease the temperature accordingly to get the best sleep possible.

The Secrets of Cool Sleeping0

It seems that there are many nights we wake up covered in sweat. It is a fairly common issue, and while there are several possible causes for sweating at night, most obviously warm weather, we may not always know how to actually fix the issue. Learning how to sleep without sweating doesn’t have to be a big mystery. Check out these five useful secrets to help you sleep cool every night.

Cool down before bed

Your habits before bed significantly affect how you sleep during the night. If you already refrain from exercising at night but still sleep hot, there’s another trick to try. Rubbing some ice or cold water on pressure points such as your wrists and temples helps to lower your body temperature. This way, you can fall asleep and sleep cool.

Wear your birthday suit

Maybe the most exhilarating but obvious secret to sleeping cool is to sleep naked. Clothes trap in heat and moisture, making you sleep hot. Ditching your pajamas in lieu of nothing is not only freeing, but it’s a fast way to a cool sleep. If you prefer to wear clothes to bed, just make sure to opt for breathable fabrics like organic 100% cotton.

Take it downstairs

You probably know that heat rises, but it is easy to forget this simple, 3rd grade science fact when hot nights roll in. A big secret to sleeping cool is to sleep in the lowest possible area of your house. When the temperature rises, your mattress should lower. While it’s not feasible for everyone to bring a mattress downstairs during hot nights (specifically those of us who live in apartments), you can still sleep on a downstairs couch or even physically lower your bed frame if possible. Bear in mind that north facing rooms also tend to have a lower temperature.

Zip it, lock it, put it in the freezer

A simple but clever trick to help you avoid sleeping hot is to freeze your fabrics. It may sound unconventional, but it works well. Take your bedsheets, and even pajamas and pillowcase if you like, and put them in a sealed gallon bag. Afterwards, simply set them in the freezer for a few hours. Take the bag out about a half hour before you plan on going to sleep. Fabrics at the right temperature will feel cool to the touch, and your body will want to fall asleep right away.

Ditch the heat trapping bed

The secret is out: your bed is likely the number one culprit of you sleeping hot. If you’ve tried other methods to no avail, it might be time to get a new, high quality mattress with improved airflow. Hybrid mattresses are always a great option since  the unique combination of foam and springs provides improved breathability. You’ll never be able to sleep if you have a hot bed or high room temperature.

Sleep well, not hot.

Are You a Hot Sleeper?0

It can be extremely challenging to get a good night’s rest as a hot sleeper. Tossing and turning all night due to body and temperature is frustrating. Luckily, there are solutions for sleeping hot that help to cool down both your body and your sleeping environment.

There are people who naturally sleep hot aside from outside factors. However, it’s important to check that your room or bed isn’t the main reason you get overheated in your sleep. Don’t underestimate the role your mattress plays in helping you achieve good sleep. Always make sure that your mattress provides proper airflow and doesn’t trap body heat. Cheaply made memory foam mattresses, while comfy, often lack proper airflow.  Aside from replacing a poor quality mattress, you can adjust the temperature of your room until you find the perfect sleep temperature.

If you still find that you sleep hot at night, there are a simple few tricks that can help cool your body down.

Sleep in cotton

For many hot sleepers, pajamas can stick to sweaty skin and make them even more uncomfortable.  Always make sure to choose pajamas, underwear, pillow cases and sheets made of 100% cotton. Other materials like silk may be comfy, but cotton is the most breathable material. Even better than cotton sleepwear? Sleep naked to avoid sweating. 

Water and wind down

If you’re a hot sleeper, your bedtime rituals can make all the difference in helping you get a good night’s sleep. Take a cold washcloth or a few cubes of ice, and rub it on your pulse points before you turn in for the night. You should also keep a glass of ice next to the bed throughout the night as well. This way, if excessive sweating does wake you up, you can simply dab some water onto your forehead, temples, and wrists to cool you back down.

Shower

The body naturally decreases in temperature before and during sleep. However, if you go to bed hot after an intense workout for example, it’s going to be harder for you to fall asleep due to your increased body temperature. Taking a shower may seem counterintuitive; why jump in hot water if I want to lower my body temperature? It isn’t the shower so much that helps your body to cool down but rather the temperature change from hot water to cool air when you step out. 

Use a cooling pillow 

There are not very many people who haven’t experienced waking up during the night feeling hot and flipping their pillow over to the cool side. However, you don’t have to continuously flip over your pillow. By using a breathable cooling pillow that has natural cooling gel built in, both sides can be the cool sides. How cool is that?!

Enacting these easy sleep solutions to sleeping hot will help you to reach a temperature where you can easily fall, and more importantly, stay asleep.

 

Introducing: the Eight Sleep Pod0

We founded Eight Sleep four years ago, with the mission to leverage technology to improve sleep performance. Thanks to the thousands of customers who have joined us on this journey, we’ve collected more than 43 million hours of sleep data and learned a tremendous amount about what factors keep people up at night.

The biggest one is temperature. We know this from looking at our own data, existing research and also from talking to our customers, 78% of whom told us they wanted a product to give them full control over the temperature in their bed.

That’s why I’m so excited to announce our most cutting-edge product yet: the Pod, the first bed with dynamic cooling and heating that keeps you at the perfect temperature all night long. The result is that you never feel too hot or cold at night, reducing sleep interruptions and increasing periods of deep sleep.

The Pod uses temperature also to wake you up naturally before your alarm goes off. By gradually cooling the bed, the thermo alarm enhances the natural body temperature change prior to wake up so that you feel refreshed as you get out of bed. The Pod also has numerous other features, like biometric tracking, sleep coaching and smart home integrations, meant to round out its offering as an all-in-one platform for better sleep.

Humanity deserves to get more out of its time asleep, and the Pod brings us one step closer to delivering that.

7 Reasons Yoga and Meditation Can Help Treat Your Insomnia0

Are you looking for effective ways to combat insomnia? Have you tried diverse medications but yet to overcome sleep disorder? Worry less, this article highlights how regular yoga and meditation can treat your insomnia. Insomnia simply refers to a sleep disorder, it is a situation whereby an individual experiences difficulty in either falling asleep or staying asleep for the required time. Insomnia has diverse symptoms and this ranges from person to person.

Will Treating Your Sleep Apnea Improve Your Love Life?0

Treating obstructive sleep apnea will address a world of corresponding health issues. It will make you more energized and focused during the day, and less prone to exhaustion, depression, and morning headaches.