A Sound Machine & Sunrise Alarm Clock

First things first: Replace your jarring phone alarm with this all-in-one gadget. At night, its a sound machine and meditation guide to help you fall asleep fast, and in the a.m., its a gentle alarm clock that uses gradual light to mimic a sunrise and help you wake up naturally. Best of all, it keeps your phone out of the bedroomwhich means youll be less likely to start (and end) the day with doomscrolling.Hatch Restore, from $179, bedbathandbeyond.ca

Calming Tea

Ease yourself into bed by sipping a soothing tea. This nighttime variety pack by Canadian brand Firebelly includes a mint tea blend for relaxation, a ginger blend to tame post-meal digestive woes and a lemon-chamomile blend to encourage calmness.Downers Variety Pack, $20, firebellytea.ca

Soothing Bath Salts

Pour a scoop of these Himalayan crystal salts into the tub and ditch the days stress. Studies show that a steamy bath can help promote mindfulness (as long as you can keep the tech away from the tub), relax the body, boost blood circulation and aid healing.Odacit Mood Cleansing Ayurvedic Bath Soak, $37, nordstrom.ca

The Perfect Pillow

Side sleepers, back sleepers, stomach sleepers, unite. This pillow is filled with pieces of memory foam that can be scooped out for just the right height and level of softness or firmness, depending on how you like to sleep. The cover is machine washable and easy slips off on laundry day.Customizable Pillow, $85, endy.com

Cool and Crisp Sheets

Made in Portugal, this duvet set by Canadian company Envello is cut from cotton percale, a luxurious weave that feels delightfully cool and crisp. We love that the materials are sourced responsibly and made without potentially harmful chemicals, and the set is delivered in recyclable packaging.Dottie Duvet Set, starting at $200, envello.com

Cannabis Gummies

Pop one of these soft gummies, which come in fruity flavours like blue raspberry, sour cherry and watermelon lemonade, when you need to mellow out. Formulated with a cannabis blend of 10mg CBD and 1mg THC in each chew, theyll help you relax.Sunshower Fruit Stand Variety Pack 10:1 Soft Chews, $13, ocs.ca

Soft & Warm PJs

Youll reach for these PJs from Toronto-based Knix night after night. Theyre made from super-soft, eco-friendly Modal fabric thats warm but breathable (Hi, hot flashes). The fabric is also wrinkle-proof and pilling-resistant, so it can be worn for years to come.Sleep Top, $65, Sleep Pant, $65, knix.ca

A Light Shield

Sleep masks may be a glam bedtime accessory, but they help you get a good nights sleep, too. Darkness cues the body to produce melatonin, the natural hormone responsible for regulating your circadian rhythm. Any light exposure can impede that process, making it harder to fall and stay asleep. A sleep mask creates the dark environment your body needs.Detox Mode Sleep Mask, $36, thedetoxmarket.caNext: How to Stop Committing Sleep Sabotage

The post 8 Products That’ll Help You Get Great Sleep and Wake Up Happy appeared first on Best Health.

Keep it moving

Making sure youre getting some exercise during the day will help you catch more Zs. Not only can this improve your sleep health, it plays an important role in preventing heart attacks and stroke, mood stability and even preventing cancer. We recommend exercising in the morning rather than in the evening because it has an energizing effect, says Boulos. You should also avoid caffeine within six hours of bedtime and limit yourself to two cups of coffee per day. Boulos recommends avoiding fluids right before bed so youre not waking up to pee.

No blue light in the bedroom

Scrolling your phone or streaming a show or two in the evening hours is OK, but avoiding it for at least an hour before bed is a critical part of having good sleep hygiene (these are general rules of thumb for improving sleep quality). Light and sound exposure will make it harder to fall asleep and can worsen sleep quality, so there should never be any television, laptops or phones in the bedroom. (And yes, if you use your phone as an alarm clock, switch to an old-school one.) Your bedroom should only be for sleep and intimacy, he says.

Seek out some sun

A lack of natural light can impact our ability to feel energetic during the day, which is why its not uncommon to struggle more, or less, depending on the time of year. Getting more light exposure during the dayand using blackout curtains and some good earplugs at nightcan help strengthen your circadian rhythm, says Boulos. For some, prescription medication can contribute to healthy sleep routines during those trickier times of the year, but for others, it can cause issues. Boulos suggests always working with your physician.

Stamp out revenge bedtime procrastination

Are you staying up late bingeing murder documentaries on Netflixwhich is bad, both because of blue light and the hours of sleep lostor reading a book into the wee hours, because youre enjoying the silence youve been craving all day? This is known as revenge bedtime procrastination, and it occurs when youre so busy and connected to other people during the day, you seek alone time at night, often resulting in a delayed bedtime and even more exhaustion the next morning. So what do you do when youre dead tired but need that me time for your mental health?Its tough! As a parent or caregiver, you make so many sacrifices and feel like you dont get any time for yourself, Boulos says. I would suggest trying to optimize your time to yourself and your sleep. This may involve re-jigging your schedule to build in some solo moments during the day instead. Make a firm bedtime and set an alarm or reminder on your phone. If youve got the willpower to treat bedtime like an appointment you cant miss, this will create a boundary that preserves your sleep and prioritizes your health.

Try and try again

And if that deep rest continues to elude you? After 20 or 30 minutes, get up, do something boring (no screens!) and then try again, Boulos recommends. Make a grocery list, do a puzzle, fold laundry or read something calming. Then, get back in bed. You dont want to associate the bedroom with stressor youll spend the whole night tossing and turning.

See a pro

If you have persistent insomnia, you may benefit from cognitive behavioural therapy (CBT), which helps train your brain to recognize your bed as a place for sleeping or sex. CBT strategies can also help you deal with racing thoughts or other distractions. You dont need a doctors referral to see a therapist (and it may be covered by your group benefits).Next: I Get Enough SleepSo Why Am I So Tired?

The post How to Stop Committing Sleep Sabotage appeared first on Best Health.

The post Could Sleep Apnea Be the Root of Your Sleep Problems? appeared first on Best Health.

The post Does Daylight Savings Have a Negative Effect on My Sleep? appeared first on Best Health.

What is bad sleep, anyway?

If you wake up feeling refreshed and able to carry out your daily activities without being too tired, that may be a sign that your sleep health is pretty good. But if you wake up feeling like youve run a marathon or were up all night (and maybe you were!), thats a red flag, says Mark Boulos, a neurologist and sleep health expert at Sunnybrook Hospital in Toronto.People come with different levels of energy, and every one of us is very differentwe all need a different amount of sleep, he says. But if youre so tired that you dont have the ability to carry out tasks, thats obviously a big problem.Many individuals monitor their sleep using an app on their smartphone, a smartwatch or a fitness trackernot a bad idea, Boulos says, but not the same as comprehensive testing in a sleep lab. These products will give you a general idea of how well youre sleeping, but not the nitty gritty of what sleep stage youre in, he explains. They cant tell you if you have sleep apnea. If a formal sleep study is needed, your family doctor can refer you to a local sleep clinic.

I swear Im sleeping eight hours a night. So why am I still so tired?

There are many reasons people feel tired, Boulos says, and both medical and psychological factors may play a role. A doctor may review your prescriptions and order several different blood tests, including checking your ferritin (iron) and various vitamin levels. If youre found to have an iron deficiency, your medical professional can recommend different types of iron supplements to help reach the level thats right for you with minimal side effects (iron supplements can cause an upset stomach for some people). They may also screen you for potential thyroid issues, like hypothyroidism, which can cause exhaustion as a main symptom.To help a patient identify and treat their sleep issues, Boulos looks for signs of an underlying sleep disorder as well as physical markers. Are you snoring? Boulos asks. If youre a loud, noisy sleeper or youre witnessed not breathing in sleep, it could be sleep apnea.Having the urge to move your legs constantly while trying to drift off can be a sign of restless legs syndromea condition that occurs in approximately seven to 10 percent of the population, and has been linked to anxiety and depression. Individuals who are dealing with long COVID may also experience sleep issues, as the virus can affect the part of the brain that manages sleep. Its unfortunatebut also uncommon, Boulos says.(Related: 13 Medical Reasons Youre Tired All the Time)

Should I be sleeping more?

While logging extra hours in bed to make up for poor sleep may sound good in theory, its not always a healthy choice. Getting more than nine hours of sleep [on a regular basis] is harmful for you, and less than six hours is also harmful, Boulos says, reiterating that most health associations recommend seven to nine hours of sleep per night for adults. The extremes are not good. Boulos also advises maintaining the same sleep schedule throughout the week11 p.m. to 7 a.m., for exampleso try not to stay up super late on Saturday nights (or stay in bed until noon the next day).If youre an active dreamer, you may feel like youre not getting the kind of deep sleep you needalmost like your brain hasnt rested properlybut that isnt actually the case, according to Boulos. Dreaming is not necessarily related to sleep quality, he says. Dreams happen during the REM stage of sleep, which is particularly restorative and good for your body. Other indicators, like how tired you are during the day, or how often you wake up in the night, are more reflective of sleep quality.If youre having poor sleep, get it checked out by your family doctor, Boulos advises. You may need a referral to a sleep specialist.Next: Can a Weighted Blanket with Cooling Tech Help Me Sleep (and Not Over-Heat)?

The post I Get Enough Sleep—So Why Am I So Tired? appeared first on Best Health.

Cooling blankets in Canada

Ive always been a hot sleeperI’ve been shouting Did somebody turn the aircon off?! in a murderous rage since I was six years old. Now that Ive become a Woman of a Certain Age And That Age is Definitely Not 23, my need for products that will keep me cooler at night has become a bit of an obsession.When you sleep, your body temperature goes down a couple of degrees, but the heat that you let off often gets trapped in your mattress, pillows and bedding, which then slowly cooks you as if you were a sweaty little sous vide snack.Here are some products that can help keep you cool. One caveat: sleepor lack of it!is the biggest factor that makes my life 1) suck or 2) not suck, so while some of these items are pricey, this is one area where I think spending a little more on quality goods is worth it.(Related: Can a Weighted Blanket with Cooling Tech Help Me Sleepand Not Over-Heat?)

Cooling Bed Sheets

Try: Casper Hyperlite SheetsFrom $97, CasperOK, when I heard about these sheets, I didnt believe the hype. Im generally of the opinion that most bed sheets are pretty much alike, but after trying these I can say with full authority that I BELIEVE.Made with Tencel lyocell, a super soft synthetic fibre, and grid weave for maximum breathability, these sheets are so weirdly light it feels as if youre sleeping under fairy wings. Now I dont even bother with any of my other sheetsjust wash this set and put it right back on the bed. Comes in Indigo, Dusty Rose, White, Grey and Fog Blue.(Related:Meet Lyocell, a Potentially Sustainable Fabric That Could Become Your New Favourite Textile)

Cooling Weighted Blanket

Try: Gravid Weighted Blanket with Cooling CoverFrom $209 at GravidI love weighted blankets for their much-touted ability to help tossers and turners relax. But these blankets were pretty much a winter-only thing for me because I always found them too warm for the hotter months. Enter this blanket from Canadian brand Gravidboth the inner weighted blanket and outer cover are made from eucalyptus-derived Tencel lyocell which doesnt trap heat. The cover feels slippy and cool to the touch. It also attaches to the blanket with a neat zipper design that avoids the bunching Ive experienced with other weighted blankets. So far it only comes in a dark blueish greybut hope eternal!

Cooling Fan and Air Purifier

Try: Dyson Purifier Cool$750, DysonYes, I have the aircon on blast and I also use a fansue me! While of course you can get a standard tower fan for a lot cheaper than this new high-tech version from Dyson, this baby does double duty as a heavy-duty HEPA air purifier, a bonus for someone like me who has allergies and minimal floor space for multiple appliances. You can control it with a remote or via a phone app. It has 10 different strengths, and also, isnt it sexy? If something is going to be a permanent fixture in your bedroom for four months of the year, its nice when its not ugly. Comes in dark/silver or white/silver.(Related:4 Times in Your Life You Should Definitely Be Using an Air Purifier)

Cooling Pillow

Try: Blu Sleep Ceramo Pillow$149, myblusleep.comThe fancy pillows from this Canadian brand are made with a breathable, high-tech foam that Blu Sleep claims is 3,000 times more cooling than standard memory foam. While I dont know about 3,000(!) times cooler, these pillows are definitely cool to the touch and come in both back and side sleeper styles (the side sleepers have a cut out for your shoulder). Theyre also infused with essential oils like lavender, chamomile and aloe. While I found they didnt smell too strongly and the scent faded pretty quickly, these might not work you if youre sensitive to fragrance or essential oils.(Related:The 11 Best Pillows for Every Type of Sleeper)

Cooling Mattress

Try: Casper Wave Hybrid Snow MattressFrom $2,545, CasperReal talk: I havent actually tried this mattress, but Ive been thinking about it since Casper launched their Cooling Collection thats all about keeping you up to 6 degrees cooler than other mattresses. The beds in this collection have snow technology, which includes a layer of cooling gel and breathable fabric that collects and moves heat away from your body, like some kind of superhero. While theres a slightly more affordable mattress in the collection (the Nova Hybrid Snow, starting at $2,095) this one is the most supportive for people with achy backs.

Cooling Duvet

Try: Simba DuvetFrom $299, Simba SleepA duvet made with space-inspired fabric technology, this baby keeps you cool but cozy with a hypoallergenic fibre fill thats embedded with semi-conducting minerals that draw heat away from the body and an outer layer made of breathable cotton.

Cooling Duvet Cover

Try: Maison Tess Coco Linen Duvet Cover$275, Maison TessIts useless to have a cooling duvet if you just slap a synthetic, non-breathable cover on it, which is why I love my purposely rumply percale cotton and flax linen duvet from this eco-friendly Canadian brand. Comes in a range of muted pastels and chic earth tones.Next: We Found the Absolute Best Pyjamas to Keep Cool at Night

The post The Best Blankets, Bed Sheets and Pillows for a Cool Sleep appeared first on Best Health.

Why sleep is important

As adults, we keep hearing that we need seven to nine hours of sleep a nightuninterrupted sleep at that.Sleep is when “the brain starts to organize the millions of thoughts we have every day, the sensory input, the feelings, the emotions. The brain shuts off from rest of the world and does internal maintenance,” explains Randall Wright, MD, director of the Houston Methodist Brain Wellness Center at The Woodlands. “Anything that disrupts that process can manifest as problems down the line. There are real-time consequences.”

Causes of fragmented sleep

Waking mid-slumber doesn’t always mean you have a problem. “Occasionally, waking in the middle of the night is not necessarily an issue,” says Dr. Singh. “However, if a person frequently wakes up at night, they should try to address this.”Getting to the root of the problem is the key to fixing it. And it’s extra important if you have trouble drifting off again.Any number of things may be waking you: a full bladder, pain, anxiety, your partner’s snoring, or a nightcap before you hit the sack.Then there’s age. Older adults spend less time in deep sleep and more in light sleep, which means they’re more easily wakened. And older adults may be more likely to deal with sleep disruptions like a full bladder. “As we get older, more people have an issue with nocturia, or having to urinate frequently in the middle of the night,” says Lauren Broch, a psychologist with Northwell Health Sleep Disorder Center in Great Neck, New York.(Related: How Circadian Rhythm Disorders Can Affect Your Sleep)

Tips for sleeping through the night

Consider your sleep environment

Take a look around your bedroom. Do you sleep in a hot room illuminated by a 24-7 street light and filled with the sound of rushing traffic? If so, it would be surprising if you didn’t wake up. Other things likely to keep you up at night: lumpy pillows, a bad mattress, and uncomfortable bedclothes.”Make sure you are sleeping in an environment that is comfortable and conducive to sleep,” says Broch. Ideally, your bedroom will be dark and quiet, with a comfortable temperature (usually on the cooler side). If you can’t do anything about noise, try an app for white or gray noise to drown out the sounds, she suggests.

Limit bedroom activities

Your bedroom isn’t an all-purpose area for watching TV or hanging out. Let your body know that sleep happens in the bedroom by limiting the other activities you do there. “Make your bedroom a sleep sanctuary,” says Dr. Singh. “Reserve it for sleep, intimacy, and restful activities such as meditation and reading for pleasure.”

Watch how you spend pre-sleep hours

What you do before bed can affect how well you sleep. Drinking, exercising, and eating right before you hit the sheets can mess with your sleep. Large, rich, or spicy meals in particular can trigger acid reflux, making it harder to sleep. Try to abstain from all three for about four hours before retiring.Caffeine is also a no-no before bed since it can keep you awake. Skip the alcohol, too. “Alcohol can make you sleepy when you first drink it, but three to four hours later, it becomes a stimulant,” says Dr. Wright.It goes without saying that you shouldn’t smoke before bed (or anytime). Exercising is great, but don’t work out right before bedtime.(Related: Revenge Bedtime ProcrastinationIs This Keeping You up Late at Night?)

Turn off your computer

Dimming lights in your bedroom before sleep is a good start, but it’s not enough. You need to put the computer and any other electronic equipment to bed as well. In fact, they should go to bed earlier than you: about two hours.”The brain is the only organ that really takes its cues from the external environment and reacts to that,” explains Dr. Wright. It is sensitive to light. Phone, tablet, and laptop screens emit all blue light, which sends a signal to the brain that it’s time to wake up. It throws off your circadian rhythm.Some devices allow you to adjust or block the blue light or try filters for your devices that block the blue light. Or read a print book or magazine instead. If you’re bothered by light you can’t control (say, a street lamp), consider blackout curtains.

Check your schedule

“Keeping regular sleep and wake hours is essential,” says Broch. “If someone sleeps another three hours on the weekend, that will contribute to problem sleeping during the week, especially at the beginning of the week.”As much as you may hate the idea, go to bed and wake up at the same time every day of the week. And factor in some time to unwind before you hit the sack.Napping can also interfere with continuous sleep. It’s best to avoid naps, especially in the afternoon or later.

Manage stress

This is where physical activity earlier in the day comes in handy. Study after study has shown that exercise not only reduces stress but also helps you sleep well. Adults should get at least 150 to 300 minutes of moderate-intensity aerobic activity every week, according to the Office of Disease Prevention and Health Promotion.A 2018 study in Sleep Research Reviews has shown that resistance exercise specifically can ease anxiety and depression and benefit sleep.Other ways to relax include meditation, yoga, and progressive muscle relaxation. If you’re still having trouble, consider cognitive behavioral therapy for insomnia (CBT-i). “It’s reteaching people how to fall and stay asleep,” says Dr. Singh.

Review your medications and underlying health conditions

Antihistamines, beta-blockers, alpha-blockers, and antidepressants all can interfere with good sleep, especially if you take them close to bedtime, says Dr. Singh. If you think one of your meds is to blame for your fragmented sleep, you may need to make an adjustment. Remember to always check with your doctor before discontinuing any medications.Certain medical conditions also affect sleep: nocturia, sleep apnea, pain and movement disorders such as restless leg syndrome, periodic limb movement disorder (PLMD), and rapid eye movement (REM) sleep behavior disorder. If you have any of these conditionsor think you mightsee a health care professional.(Related: Can a Weighted Blanket with Cooling Tech Help Me Sleepand Not Over-Heat?)

What to do if you wake up during the night

Even without an identifiable reason, waking up during the night happens. One of the worst things you can do is stay in bed, watch the clock, and worry about not getting to sleep again. Instead, after about 20 minutes, get out of bed and find ways to wind down without turning on a device or working.”Go somewhere nice and dimly lit, and then you can take out your book, preferably not your iPad, and read something boring, then return to the bedroom only when you feel sleepy again,” says Dr. Wright. “If you stay in the bedroom, you develop anxiety and the bedroom becomes a source of stress.”And don’t sleep in the following today. Instead, try to stick to your normal schedule.

When to talk to your doctor

“I tell people that there are four main reasons why you should talk to your doctor and get a referral to see [a sleep specialist],” says Dr. Singh. The first is if you snore or gasp for air while you sleep. This could be a sign of sleep apnea, which, left untreated, can raise your risk for hypertension, heart attack, and stroke.You may want to see a specialist if you continually have a hard time falling or staying asleep, you feel tired during the day (another possible sign of sleep apnea), or if you can’t perform your daily activities because you’re so tired.Next: Hypnotherapy Is the One Thing That Has Cured My Insomnia

The post 3 AM and Wide Awake? Here’s How to Sleep Through the Night appeared first on Best Health.

The post Hypnotherapy Is the One Thing That Has Cured My Insomnia appeared first on Best Health.

What causes circadian rhythm disorder?

“The circadian rhythm is the body’s internal clock,” says Lawrence Jay Epstein, MD, clinical director of the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston. “It regulates all of the physiologic processes in the body.”It affects your whole body, but most notably your sleep. When your circadian rhythm is in balance, you go to sleep at a normal time and you stay asleep throughout the night. However, “when the circadian rhythm becomes misaligned in any way, you start to suffer from sleep problems,” says Dr. Epstein.This can happen because of lifestylesay, for instance, your job requires you to work in the middle of the night, or you’ve taken an international flight and now you’re suffering from jet lag. It can also happen because of your innate circadian rhythm. In other words: It’s just how you are.That can be genetically determined, but age also plays a role, says Marissa Bowman with the Center for Sleep & Circadian Science at the University of Pittsburgh. “During adolescence, we see that teens tend to prefer to go to bed later and later, which is often in conflict with the early times they have to wake up for school. During older age, we see that (people) often prefer to go to bed earlier,” she explains.(Related: 4 Sleep Hacks to Make Sure You Get Your Vitamin Zzz)

Different types of circadian rhythm disorder

There are several types of circadian rhythm disorders, notes the National Institute of Health. They include:Advanced sleep-wake phase disorder: It’s difficult to stay awake in the early evening, and you wake up unusually early in the morning.Delayed sleep-wake phase disorder: You stay up late into the night and have trouble waking up on time for responsibilities in the morning.Irregular sleep-wake rhythm disorder: You sleep in small bursts throughout the day and night and generally suffer from sleepiness.Jet lag disorder:You feel sleepy or awake at the wrong time after traveling across at least two time zones. This is short-term; your clock will eventually sync with local time. What’s known as “social jet lag” can happen on weekends when you stay up and sleep in later than you do on weekdays.Non-24-hour sleep-wake rhythm disorder: Your sleep-wake patterns do not follow a 24-hour day. As a result, your clock gradually shifts, leading to insomnia followed by periods of totally normal sleep. This happens to people who are blind.Shift work disorder: Happens after working during the night or on a rotating schedule.(Related: What Your Sleep Problems May Be Telling You)

Signs and symptoms of circadian rhythm disorders

You notice that your sleep patterns don’t match up with what you have going on in your life. But it’s not really a problem until, well, it causes a problem in your day-to-day life, how you feel, or your relationships with others. “A characteristic for diagnosis is clinical distress or impairment,” says Bowman.Here’s what to look for:

• Feeling sleepy
• Not feeling well-rested
• Having difficulty concentrating
• Irritability
• A low mood
• Depression
• Problems in work or school
• Substance abuse

Diagnosing circadian rhythm disorder

To diagnose any sleep problem, your doctorideally a sleep specialistwill take your medical history and do a clinical examination to establish your sleep and wake patterns, Dr. Epstein says. They will also look for signs and symptoms of other sleep disorders that have similar symptoms (like insomnia) and rule those out. Your provider can also run a test that determines at what time your body releases the hormone melatonin, which essentially makes you sleepy at night.If your doctor thinks it could be sleep apnea or a limb movement disorder, then they might order a sleep study to check for the underlying cause.If there’s suspicion of a circadian rhythm disorder, then you might be asked to keep a sleep diary for several weeks to get a full picture of your habits, Dr. Epstein says. That’s when you keep a log of sleeping habits, as well as other factors like caffeine and alcohol intake. Wearables like Apple Watch, Fitbit, or Garmin can provide similar data, he says. The only limitation is that these are not 100 percent accurate.(Related: Do You Have Morning Anxiety?)

Treatment for circadian rhythm disorder

When you have a circadian rhythm disorder, you have two options for treatment, says Dr. Epstein. You can change your schedule to match your innate circadian pattern. Or you can try to change your circadian pattern.In other words, if you are a night owl and wake up at noon, then a job that starts a shift later in the afternoon might be more fitting for you and work better with your sleep-wake habits. But ifyou have to get up early to be at a 9-to-5 jobor maybe you simply don’t want to go to bed at an early hour because you like to participate in social activities in the eveningthen shifting your circadian rhythm is in order.

How to shift your circadian rhythm

Treatment includes light exposure (bright light therapy), plus light control and sleep hygiene, along with melatonin.In simple terms, light exposure resets your body’s clock. For example: If you have a delayed sleep-wake phase disorder, you would use bright light in the morning. At the lab, Bowman recommends that patients use a light box that is 2,500 to 10,000 lux for 30 to 60 minutes within the first hour of waking up.In the evening, you would limit or avoid light, which means reducing time spent in front of the TV or computer. Bowman also recommends goodsleep hygiene habits, like developing a wind-down routine before bed with relaxing activities and maintaining a consistent sleep-wake schedule.Your doctor might suggest taking a melatonin supplement one to two hours before your desired bedtime, Dr. Epstein says. Melatonin is the sleep-promoting hormone that your body naturally releases at night. Well-timed melatonin supplements will help shift your body’s clock.Taken together, these things would shift your sleep-wake cycle and help you adjust the habits that are actively keeping you up, so that you can go to bed and wake up earlier.It’s key to seek help from a trained sleep medicine physician. You’ll want the right exposure of light at the right time, along with the proper dose of melatonin to produce the results you’re looking for to treat your specific disorder. Otherwise, you could shift things in the wrong direction, Dr. Epstein says.(Related: How to Find the Best Sleep Aid for You)

Outlook for circadian rhythm disorder

Problems arise with untreated circadian rhythm disorder. Not because it’s necessarily dangerous to be a severe early bird or night owl, but because a desynchronized clock leads to poor sleep. “Sleep deprivation leads to other medical problems like hypertension, heart disease, diabetes, and obesity,” Dr. Epstein says. It can also lead to safety problems, like car accidents.Treatment doesn’t result in permanent changeunless you stick with it. “This is something that’s a genetically determined pattern,” notes Dr. Epstein. “You can do things to shift your clock, but it requires ongoing management.”Maintaining this new shift is a challenge for many patients. If, for instance, you stay up late on the weekends, then Sunday, you’ll have trouble going to sleep and you’ll be back at square one. “It’s best to maintain your new schedule throughout the week, but really try to avoid [staying up or sleeping in] more than one hour on the weekend,” he says.Even if things slide backwards, there’s still hope. “It’s common for patients to later experience a drift in their rhythms back to where it was pre-treatment, and that’s OK,” says Bowman. By using the strategies you’ve learned and making small adjustments again, you can get back on track, she says.Next: Can a Weighted Blanket with Cooling Tech Help Me Sleep (and Not Over-Heat)?

The post How Circadian Rhythm Disorders Can Affect Your Sleep appeared first on Best Health.

Say no to that post-dinner cappuccino. Studies have found that caffeine can disrupt your body clock and that people who consume caffeine less than six hours before hitting the hay lose one hour of sleep on average. Avoid caffeine (including coffee, tea, chocolate, cola and pain relievers) for at least six hours before you head to bed. (Related: Find out if coffee or tea is healthier.)

2. Eat nuts in the evening.

Heres yet another reason to spread almond butter on your toast or sprinkle walnuts on your salad: Both nuts contain melatonin, the hormone that regulates your sleep/wake cycle and helps you sleep more restfully. (Try our apple and raisin Open-Faced Sandwichwith almond butter.)

3. Create a twilight zone.

Youve already booted your TV from the bedroom you know its for sleep and sex only but there are a few upgrades you can do to make it even more relaxing. Keep your bedroom quiet, dark and cool. Block out noise with a white noise machine or earplugs. Spring for blackout curtains or invest in an eyeshade. Find a comforter that keeps you at an ideal temperature, between 15 and 19C. (Also, find out if a weighted blanket with cooling tech can help you sleep better.)

4. Make a daily ritual.

Go to sleep and wake up at the same time each day (yes, even on weekends) to set your circadian rhythm. Set a timer on your phone to start your daily wind-down and make it a luxe self-care sesh. Take a warm bath to relax your muscles, a soothing cup of herbal tea and a facial massage with a jade roller. (If your racing mind is the culprit, use mindfulness to get to sleep.)

Editor-approved products thatll take you to dreamland:

Made from eucalyptus fibre, this sustainably made, hypoallergenic comforter is designed to keep you cool.

Buffy Breeze Comforter, $170 to $250, buffy.co

This blissful kit includes an eyeshade infused with lavender and camomile, calming oil blends and a lavender bath soak to lull you to sleep.

Saje Sleep Well Kit, $40, saje.com

Choose from 22 types of soothing sounds from ocean waves to classic fan noise to mask noisy neighbours.

LectroFan Evo White Noise Sound Machine, $50, soundofsleep.com

A mix of passion flower, camomile flower and catnip herb (you read that right) promotes calm, restful sleep.

Traditional Medicinals Organic Nighty Night Tea, $6, well.ca

Next: 10 Natural Sleep Remedies That Actually Work

The post 4 Sleep Hacks to Make Sure You Get Your Vitamin Zzz appeared first on Best Health.

Im not alone in this experience. A recent study conducted in China found people had higher rates of insomnia, acute stress, anxiety, and depression in the wake of the pandemic. Notably, the data showed a 37 percent increase in the rates of clinical insomnia since the beginning of the pandemic.

(Related: Do You Have Morning Anxiety?)

When I was asked to test drive Toronto-based Gravids 3.0 weighted blanket with cooling technology, I was a bit skeptical. Previously, I had tried a weighted blanket but didn’t like it because of how hot I got and how unevenly distributed the weight was. And to be honest, pre-pandemic, I didnt think of myself as someone with serious enough sleep issues to need a weighted blanket. But now, the possibility of more sleepless nights, without overheating, was incentive enough to at least try a different product that might help.

Weighted blankets are therapeutic blankets that weigh anywhere between 5 to 30 pounds. The weight, which is distributed throughout the blanket using glass beads, grains, or plastic pellets, provides deep pressure stimulation all over your body. This is thought to trigger your parasympathetic nervous system and help you relax by slowing down your heart rate.

(Related: How to Tell If Your Anxiety is “Normal”)

Its the general feeling of calm, similar to the sensation of being hugged or swaddled, that helps users fall asleep. So, theyve long been recommended for patients with anxiety or sleep disorders. One study, published recently in the Journal of Clinical Sleep Medicine, found that weighted blanket use resulted in better sleep, more daytime activity, and reduced daytime symptoms of fatigue, depression, and anxiety. Plus, in the 12-month follow-up period, study participants who continued to use weighted blankets maintained the positive effect on sleep.

The blanket I tried weighs 15 pounds, about 10 percent of my total weight, which is how heavy experts suggest the blanket be. The first time I tried it, I was hooked. The comfort was instantaneousit felt like I had just wrapped someones arms around me. I was still a little apprehensive about how it would fare at night, but after a few weeks of sleeping with my weighted blanket, I now sleep through the night, fall asleep quicker, and wake up feeling a lot more rested.

(Related: What Your Sleep Problems May Be Telling You)

The EcoBreeze Cooling Coveralso does its job. The cover is made from Tencel Lyocell, which is made from tiny eucalyptus tree fibres that are hydrophilic (meaning they attract water). This makes the fabric better at absorbing water and keeping users dry than other materials like cotton or polyester. I stayed cool all night.

The price-point is a little steep ($169 for the 15-pound twin-sized blanket), especially if you add the cooling cover ($79). But, the higher price point was worth it for me to regain some normalcy to my sleep cycle especially when compared to my bad experience with a weighted blanket at a lower price point. And, as a bonus, Im free from damp, sweaty nights.

Next: 10 Science-Backed Ways to Get More Shut-Eye

The post Can a Weighted Blanket with Cooling Tech Help Me Sleep (and Not Over-Heat)? appeared first on Best Health.