With ever increasing research supporting the notion that sleep is not only good for you're wellbeing but can improve weight loss and productivity it has never felt more important for us to get a good night of sleep. That is why we scoured the internet to find some of the top sleep articles to support you in the quest for better sleep.
Better Sleep Equals Better Health: Nurse Practitioners Encourage Better Sleep Habits by Lauren Santye.
The American Association of Nurse Practitioners (AANP) is calling for individuals to make sleep a priority to improve their overall health and wellbeing.
Lack of sleep can have a negative impact on the body and can contribute to headaches, high blood pressure, diabetes, depression, weight gain, and an impaired immune system.
In a recent study, the National Sleep Foundation revealed that more than 4 in 10 Americans reported that poor or insufficient sleep at least once in the past 7 days had significantly impacted their daily activities.
Getting enough sleep can improve memory, boost the immune system, reduce hunger, increase productivity, and strengthen the ability to focus and learn.
“With more than 80 million people suffering from sleep deprivation and another 50 to 70 million with a sleep disorder, patients need to prioritize quality sleep and seek out their health care provider if they are struggling to sleep,” Cindy Cooke, DNP, FNP-C, FAANP, president of the AANP, said in a press release. “Sleep affects everything from chronic pain, to recovery from diseases, weight management, and the risk of heart disease.
“As health care professionals who see and treat millions of patients, we recommend establishing a sleep schedule, avoiding nicotine, alcohol and caffeine, getting regular exercise, and taking steps to manage stress. AANP encourages efforts by the National Sleep Foundation to advocate for better sleep so people have the tool they need to live healthier and more productive lives.”
The latest effort to improve sleep habits is in recognition of Sleep Awareness Week, which takes place April 23-30.
“Research consistently shows that adequate, quality sleep directly and positively affects mental, physical, and emotional wellbeing,” Max Hirshkowitz, chairman of the National Sleep Foundation, said in the press release. “NSF’s #SleepBetterFeelBetter campaign shines a light on the importance of sleep health toward improved productivity, mood, and overall health.”
Further Reading at: http://contemporaryclinic.pharmacytimes.com/preventive-care/better-sleep-equals-better-health-nurse-practitioners-encourage-better-sleep-habits
5 Mind Tricks to Convince Yourself to Sleep More by Serhat Pala.
Many an entrepreneur has stayed up late into the night working, believing they can squeeze more production out of the day. If that's you, tell yourself these five things (or get your spouse to tell them to you so it seems more natural).
1. Morning is the most productive time of the day.
2. Consider what the alternative to sleeping actually is.
3. Remember how amazing it felt the last time you woke up early, rested and full of energy.
4. Recognise or change the best times you get actual work done.
5. Ask yourself if all those people and studies can be wrong.
Further reading at: https://www.inc.com/serhat-pala/5-mind-tricks-to-convince-yourself-to-sleep-more.html
I Tried 3 Methods for Better Sleep, and Here's What Worked by Perri Blumberg.
Like many people, I struggle with falling asleep and getting enough rest each night. With all the background noise in modern times, it’s no surprise that roughly one in three American adults don’t get enough shut-eye. There's my inbox, nagging me to finally attend to my 38,113 and counting unread emails. Then, those did I pack lunch/call the dentist/renew my library books? moments join in on the fun. And shoot, did I double-book coffee dates Thursday?
Luckily, we're in 2017, when there are smart pillows designed to deliver the sleep of your dreams, a literal app for counting sheep, but also a huge focus on wellness and all things "natural." I decided to test out technological and "alternative" tactics for getting better sleep. Hippie teas? Herbal concoctions? Tart cherry juice? Where’s a gal to start?
Ultimately, I settled on three straightforward and readily accessible methods: Apple’s Bedtime Alarm, yoga, and meditation. After trying each strategy for a week straight, followed by spending the past two weeks “going rogue” with whichever combination of methods I desired, I may not have my summer camp bunkmate's magical ability to sleep through a volcanic eruption, but I'm much closer to bedtime Zen. Here's what I learned during my experiment.
1. I have no excuse not to use Apple's Bedtime Alarm.
2. Even five minutes of nighttime yoga made a major difference in my sleep.
3. But in the end, nighttime meditation was the real game-changer.
Further Reading at: http://www.self.com/story/3-methods-for-better-sleep-experiment.
A Night in the Life of a Sleep Study Patient by Phillips.
You arrive by 7 p.m. ready to tuck in for the night. No, it's not a luxury hotel suite with room service, but it's also not a sterile room where you're hooked up to numerous gadgets and leered at while a team of medical experts poke and prod you and listen to you snore.
If that's what you envisioned when you think about having a sleep study, we're here to ease your mind. While granted, it might not be the best night's sleep you've ever gotten, having a sleep study is a crucial way to help diagnose sleep disorders like sleep apnea, which can not only help save your life but can put you on the path to a good night sleep every night.
“There are very few outpatient medical tests that require a patient to be connected to wires, wear pyjamas, and sleep in a medical facility. While a sleep study is different than other medical tests, it does not have to be intimidating," says Dr. Neil Kline, D.O., internist and sleep physician and representative of the American Sleep Association.
Patients don't realise that sleeping in a sleep centre is very much like sleeping in a hotel—well minus some of the luxuries. However, sleep study rooms are designed to look like hotel rooms. The biggest difference though is that you'll have wires attached to your body.
Further Reading at: http://www.usa.philips.com/c-m-hs/better-sleep-breathing-blog/better-sleep/life-of-a-sleep-study-patient
Ageing Makes Deep, Restful Sleep More Difficult to Achieve by Zawn Villines.
harms the brain’s ability to trigger deep and restful sleep, according to a review published in the journal Neuron. As a result, seniors often have more difficulty falling asleep and tend to wake more frequently during the night. This sleeplessness is linked to physical and mental health issues.
Why Seniors Sleep Less
The study was a literature review that explored previous research on age and sleep. Researchers suggest, beginning in the fifth decade of life, many people go to bed later and wake earlier. They may take longer to fall asleep, sleep for shorter periods of time, and wake more frequently. They are also more likely to be awakened by external stimuli. They typically spend less time in slow wave sleep cycles, have shorter sleep cycles, and spend more time awake during the night.
These changes in sleep patterns can produce many behavioral changes. Ten percent of adults ages 55-64 report napping during the day. For those ages 75-84, that figure rises to 25%.
The study’s authors suggest these sleep changes are not due to scheduling issues or to a decreased need for sleep. Instead,brain circuits and neurons linked to sleep degrade with age, making it more difficult to get a good night’s sleep. This trend can accelerate and play a significant role in the ageing process.
Further Reading at: http://www.goodtherapy.org/blog/aging-makes-deep-restful-sleep-more-difficult-to-achieve-0420172
Image thanks to:
Photo by Anna Demianenko on Unsplash
