10 Tips for Better Sleep

Do you feel groggy today? Do you feel that your brain is not operating at optimum efficiency? Well, this may mean that you are not sleeping enough. If you are looking for a solution or solutions to these issues, look no further than your current sleeping habits. If you are looking to improve your health, regardless of whether or not you are feeling tired on a regular basis, you should follow these 10 tips so that you can improve your health.

#1) Maintain a Consistent Sleep Schedule

#2)Drink Less Caffeine, Especially after 2 p.m.

#3) No TV, Computer, Tablet or Cell Phone 

        Immediately Before Sleep

#4) Do Not Go to Bed on an Empty Stomach 

#5) Do Not Go to Sleep on a Full Stomach

#6) Exercise as Often as Possible

#7) Limit Drinking before Bed  

#8) Keep Your Bedroom Dark and Quiet

#9) Investing in a Comfortable Mattress and Pillow 

WE CAN HELP WITH THIS ONE!!

#10) Attempt to Wake Up with your Internal Sleep Clock 

(waking up without an alarm clock) 

 

 

Caffiene, It is Disrupting Your Sleep

Caffeine


Caffeine is currently the stimulant most widely used by Americans on a regular basis. However, most Americans do not think about the potential ramifications that a 2 p.m. cup of coffee, consumed at to get through an afternoon lull, can have on their quality of sleep. Caffeine has a half life of 8 hours, meaning that it takes 8 hours for its effects on you alertness and wakefulness to ware off. So, if someone was planning on going to sleep at 11:00 p.m. , then they should not drink a cup of coffee, or consume any substance with caffeine for that matter, after 3:00 p.m.

Several studies have been conducted, including one which was done by the American Academy of Sleep Medicine, to study the effects that caffeine has on humans. This study, done by the American Academy of Sleep Medicine, took 24 test subjects, 12 men and 12 women, and separated them into three groups.  These group were allowed to drink coffee between 0 hours, 3 hours and 6 hours before going to sleep. The study found that that effects of caffeine disrupted all three of the group's sleeping patterns. The test results showed that caffeine did have a detrimental effect on the quality of the test participants sleep, suggesting that in order to prevent difficulty in falling asleep, people should attempt to cut off all consumption of caffeine 8 hours prior to going to sleep. If you are one of those people who feels they need to drink coffee in order to keep yourself going during the day, and there are plenty of us who do feel that way,  then you should attempt to replace that afternoon cup of coffee with a cup of tea.

Facts to Know

• Caffeine 6 hours before bed will reduce sleep by at least 1 hour 
• Cut off caffeine at 2 p.m. to assure restful sleep 
• Deep, restorative sleep will be prevented if you consume caffeine after 2 p.m.

Caffeine Alternatives 

• Apples --> an energizing fruit due to its high fructose content, which increases blood sugar and alertness
• Vitamin B12 --> Increases blood melatonin levels, a naturally occurring chemical that facilitates healthy sleep
• THIS IS THE MOST IMPORTANT OF ALL

Studying Your Sleep

Typically, it is required of a test subject to look like the man below in order to study that individual's sleep stats

Fortunately, if you are interested in obtaining this information without having eight monitors taped to your face, a company by the name of Withings has developed a minimally invasive product for you. It is called the Aura Smart Sleep System. Earlier this week, this system was put on display at the CES technology conference in Las Vegas. A video has been placed below depicting the functions of this system. It is cool for sure, check it out!

Let us know what you think about this system. Use #SleepMatters

New Years Resolution

A New Year, of Sleep

Today starts a new year. It is a time to reflect both upon the year that has passed, and upon the new year that is ahead of us. We also take it upon ourselves at this time to make a new year's resolution. A suggestion from us here at Sleep Matters would be to restructure your daily sleeping habits. It has been scientifically proven that a great night's sleep has drastically improves your performance both mentally and physically. Better sleeping habits can assist you in avoiding the negative effects of sleep deprivation. Improving you sleep habits can be simple. Try to set a regular sleep and wake time for yourself during both the  week and weekend. Check what time you wake up naturally without an alarm, so that you can asses how much sleep your body truly needs to restore itself.

Sleep is the golden ticket to a better life, however, it is severely undervalued. If you are looking to improve one aspect of your life than can create a positive influence on everything else you do, you should try consistently getting a good night's sleep. All you need to do is create better habits for yourself and stick with them. Good luck! We here at Sleep Matters will be right there with you. Happy New Year!