Chicago, IL – Whether it’s stressing over work, dealing with jet lag or just being a light sleeper, travelers are often missing out on valuable sleep. In fact, 65% of respondents in a recent survey say they have trouble falling asleep at least once a week, while 54 percent claim not to be getting quality sleep multiple nights a week. The numbers are suspected to be even higher for guests in hotels.
According to a recent study published in the scientific journal SLEEP, you should be getting at least 7 hours of sleep a night for optimal heart health.
Getting only 5 hours of sleep doubles your risk of suffering from angina, coronary heart disease, heart attack or stroke compared to people who get 7 hours of sleep.
Sleeping in doesn’t help either though (sorry if you were looking for an excuse). Sleeping 9 hours of more results in an elevated risk of cardiovascular disease.
The article continues by saying, “the amount of time you sleep affects endocrine and metabolic functions, and lack of sleep can lead to improper glucose tolerance, reduced insulin sensitivity and elevated blood pressure, all of which increase the risk of hardening the arteries.
In sum, GET YOUR 7 HOURS OF SLEEP!!! If you’re not, sleepyhead might be the ticket to helping you fall asleep faster and getting your 7 hours.
"I can't sleep." 64% of Americans are saying this, but few are doing anything about it. Here are a few practical things to start doing so you can stop saying "I can't sleep."
Sometimes your internal clock is completely screwed up. There are a million reasons why. Everyone has their own.
Regardless of how you got here, you're here. Now here are a couple things you can do to to help your body relax and fall asleep faster. Here are four techniques to put and end to your sleeplessness.
1. Muscle Relaxation - If you’ve ever taken a yoga class you might be familiar with this. While lying in your bed, flex the muscles in your toes… then relax them. Next your calves, then your thighs, and so on to the top of your head. This should create a sense of calm and relaxation by the time you’re done… perfect for falling asleep.
2. Aroma Therapy - Certain scents have been shown to have a calming effect on the body. Lavender is a good scent to test out first, but go with whatever scent helps you relax and fall asleep.
3. Focus on Your Breathing - Try taking slow deep breaths. Focus on the air running through your nose. It should calm your body down and put you in the right frame of mind for sleep.
4. Visualize Something Peaceful - The wise Adam Sandler said in Happy Gilmore, "Find a happy place." Focus on something that is very calming to you… a setting, a certain memory. Focus on the details and wait for any anxiety to melt away.
5. Use a Supplement - Kickstart your clock with a supplement. Some people can't sleep because their bodies aren't getting/producing what they need to sleep. A sleep supplement may fill in the gaps. Something like Sleepyhead is contains a handful of natural sleep supplements, mainly melatonin, GABA, valerian root, calcium and magnesium.
Couple these suggestions with a warm sleepyhead and you'll squash those pesky thoughts and get to sleep.
10 Powdered Packets (16g each). Caramel-toffee flavor.
Works using a powerful combination of Melatonin, Valerian Root & GABA.
5 Powdered Packets (16g each). Caramel-toffee flavor.
Works using a powerful combination of Melatonin, Valerian Root & GABA.
Keep a Journal
This is a very basic, yet extremely effective way of helping your brain relax into a great night of sleep. If your mind races at night with the activities of the day and those of the following one… release it into a journal. Writing everything down is a great way of freeing it from your mind and clearing your head for a great night of sleep.
Avoid Snacking Before Bed.
This may elevate your blood sugar levels and prevent you from falling asleep. It also may cause a sleep disturbance as your blood sugar levels drop back down to normal. Aside from that, you’re also sending your body into “work mode” when it should be in a “relaxing and getting ready to sleep” mode.
White Noise
Sometimes while lying awake at night a person’s body will become more sensitive to random noises such as cars driving by, creaks in the floor, etc.. Introducing white noise such as a relaxing CD can give your senses something calming to focus on… as opposed to external jarring, surprising sounds.
Hot Shower
Raising your body temperature in the evening means that it will eventually fall back to normal sometime shortly after… thus putting your body in a comfortable setting to fall asleep.
Avoid TV
We know this can sometimes be really hard to avoid before going to sleep… but it can mean the difference between lying awake for hours, and going to sleep! The TV is very stimulating to the brain (not to mention to your body if you’re watching a heart-pumping action movie). Watching TV at night keeps your mind active and alert when it should be shutting down and getting ready to sleep. Furthermore, the light from the TV can inhibit your pineal gland from secreting the correct amount of melatonin which helps you fall asleep.
Go Pee
Go to the bathroom before you lay down. If you are tired of waking up in the middle of the night… do your best to go before you lay down to sleep.
Put your alarm clock out of arm’s reach and remove any other clocks from sight. The only thing worse than lying awake at night is having a clock starring you in the face documenting the tragedy unfold. This adds worry and stress to the situation which only prevents you from relaxing and falling asleep.
Stage 1: Your eyes are closed and you’re just starting to drift to sleep. This is the stage where some experience small muscles spasms. If awoken (which is very easy at this stage) you’ll feel as if you didn’t really get any sleep.
Stage 2: Your heart rate and breathing are regular, your body temperature drops. You’re sleeping, but not deeply. At this stage your body is preparing to go into deep sleep. This stage lasts about 20 minutes.
Stage 3: Delta waves start to emerge in the brain signaling that you are entering a deeper sleep. Your breathing is slow and steady. At this stage it is hard to be woken up.
Stage 4: Delta waves are peaking now. This is the stage where you’re most likely to sleepwalk. It is also the stage where your body starts releasing hormones that repair and strengthen the body. This stage lasts for approximately 30 minutes.
Stage 5: (Some consider a subsection of stage 4): R.E.M. sleep. Your respiration rate and brain activity increase while at the same time your muscles become completely relaxed. You start dreaming and if awoken from this stage you should have memories of them. Your brain and body are becoming energized. Once asleep it takes roughly 90 minutes to reach this stage.
It should be noted that this isn’t one long process that takes an entire night. Depending on age, your body will go this cycle multiple times a night. As you get older its harder to reach the later stages of sleep where the body repairs itself. Some theorize this contributes to the aging process.
learn more about the ingredients in sleepyhead that can help you get quality sleep
sleepyhead fact 1…
- People can take cat naps with their eyes open without even being aware of it.
sleepyhead fact 2…
- The 1989 Exxon Valdez oil spill off Alaska, the Challenger space shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep- deprivation played a role.
sleepyhead fact 3…
- We are not sure if other species dream.
sleepyhead fact 4…
- Having trouble sleeping because of your new baby? You’re not alone. A new baby typically results in 400-750 hours lost sleep for parents in the first year
sleepyhead fact 5…
-Scientists learned about REM (rapid eye-movement) sleep in 1953. Part of the reason it took so long is because the scientists who conducted the study were concerned about wasting such a large amount of paper.
sleepyhead fact 6…
- British Ministry of Defense researchers have been able to reset soldiers’ body clocks so they can go without sleep for up to 36 hrs. Tiny optical fibers embedded in special spectacles project a ring of bright white light (with a spectrum identical to a sunrise) around the edge of soldiers’ retinas, fooling them into thinking they have just woken up. The system was first used on US pilots during the bombing of Kosovo.
sleepyhead fact 7…
- The National Roads and Motorists’ Association estimates fatigue plays a factor in one in six fatal accidents.
sleepyhead fact 8…
-Trouble falling asleep? The record for the longest period without sleep is 18 days, 21 hours, 40 minutes during a rocking chair marathon. The record holder reported paranoia, hallucinations, blurred vision, slurred speech and memory lapses.
sleepyhead fact 9…
- REM sleep doesn’t occur just once per night. REM sleep occurs in bursts totaling about 2 hours a night, typically starting roughly 90 minutes after falling asleep.
sleepyhead fact 10…
- Specific types of eye movements during REM sleep correspond to certain eye movements in dreams, suggesting that part of the dreaming process is similar to watching a movie.
sleepyhead fact 11…
- The “natural alarm clock” which enables some people to wake up more or less when they want to is caused by a burst of the stress hormone adrenocorticotropin. Researchers say this reflects an unconscious anticipation of the stress of waking up.
sleepyhead fact 12…
- Elephants lie down for REM sleep, and stand during non-REM sleep.
sleepyhead fact 13…
- There is a chance dreams don’t mean anything at all. They may simply be a byproduct of two evolutionary adaptations… sleep and consciousness.
sleepyhead fact 14…
- In 1998 scientists showed a bright light shone on the backs of human knees can reset the brain’s sleep-wake. To this day they still can’t explain it.
sleepyhead fact 15…
- 17 hours without sleep leads to a decrease in performance in humans equivalent to a blood alcohol-level of 0.05%
According to a recent article regarding trouble sleeping from northjersey.com, it’s not only the people that snore who are suffering the effects from a poor night sleep, but also the people in the house (or same bed) who can’t sleep because of the snorer. This has significant ramifications. According to the AAA Foundation for Traffic Safety, “drowsy driving has been identified as a contributing factor in 16.5% of fatal crashes in the U.S.”. The AAA also revealed that, “41% of drivers surveyed said they have fallen asleep or nodded off at the wheel at some point in their lives.” Staggering numbers to say the least.
Sleep deprivation doesn’t just affect motorists though. The Air India jet that crashed last May killing 158 people was found to be the result of sleep deprivation. The cockpit recorder recorded the pilot snoring heavily prior to the crash.
The gist of the article can best be summarized by John Penek, MD, board certified in sleep medicine and medical director of the Sleep Health Institute at Chilton Hospital in Pequannock. “Snoring is not just a nuisance for those around us, but a warning signal that you are putting yourself and others at risk. Snoring is often an indicator of sleep apnea, which reduces air flow when you sleep. The human body goes into panic mode if it receives less oxygen. Blood pressure rises and the heart will become stressed.”
So you’ve reached the point in your day when it is finally time to power down the batteries, start to relax, and ultimately get some sleep. And that’s great! Not only is sleep incredibly important as it relates to your health, but it creates the mental break for you to get ready to tackle another day.
Here is the problem though (and maybe you can relate), we don’t always put ourselves in the best position to get the quality sleep that we need.
Many of us walk into a messy room, knock off whatever has accumulated on the bed over the day, turn on the TV, and lay on our old worn out mattress. We think it is comfortable enough so we don’t bother to invest in a new one. The other distractions created by the mess, lights from alarm clocks and TV are too common to even notice anymore, and the pillow you use is probably good enough to get the job done.
Without getting too far into it, that isn’t the way to get quality sleep. This is though:
Create a cave. Yes, a cave. No light, sound, or distractions allowed. TV’s: out. Black out blinds: In. You need to create an atmosphere void of elements that keep your brain active. The lack of light will help your body produce melatonin, a hormone that helps with the onset of sleep. A lack of sound will put your mind at ease.
Get a good mattress. By the time you’re 75 years old you will have spent about 25 years lying in your bed. That’s a long time! Get a mattress that firmly supports you (and your partner if needed). There are many options out there. Find one in your price range and don’t scrimp. Too much of your life is derived from the amount and quality of the sleep that you get.
Get a quality pillow. Don’t just grab the pillow that feels softest, or that’s on sale. Get one that can support your head and neck, while at the same time provide the level of comfort you need. If you sleep on your side, get a firm pillow. If you sleep on your back, get a moderately firm pillow. If you sleep on your stomach, get a soft pillow.
For both the mattress and pillow you have many quality options. One company doing some amazing things in this space is Technogel Sleeping. They have created a revolutionary line of high end mattresses and pillows designed to meet your sleeping needs.
Whatever the case, put yourself in the best position to get the quality sleep that your body needs. If you’re not in your bed, you’re out somewhere feeling the direct of the time you spent there
Sleepyhead is great for getting in a good night of sleep, but here are our top 5 tips for getting good sleep on the regular!
#1 – Having a peaceful environment in which to sleep. This may seem like the most obvious tip, but it is often the hardest to attain.
#2 – Getting on a sleeping schedule. If your sleep cycle is on track, it will help you fall asleep at night, and make it easier to wake up in the morning.
#3 – Getting some exercise during the day. This will help you fall asleep faster at night, and will improve your overall sleep quality… but make sure that work out isn’t at night, because it could end up energizing you in the short term!
#4 – Having a nighttime ritual. Having a routine, and doing it regularly will tell your body it’s time to go to sleep.
#5 – Avoiding nicotine and alcohol. We all know caffeine is not a good idea at night, but nicotine and alcohol are also disrupters that can make it harder to fall asleep or get a quality sleep
