Is there anything better than a good night’s sleep? You wake up in a good mood and when you sit up and get out of bed, it’s as though your body thanks you for that rest. Contrast to the mornings when you wake up after a minimal amount of sleep. You don’t feel like yourself and you usually see dark circles under your eyes. You feel sluggish and would give anything for a few more hours of sleep. 

Growing evidence indicates that sleep is necessary for maintaining long-term health. The body can typically handle a few nights with minimal sleep, but it is not sustainable over time. There will be a price you pay if you continually get insufficient sleep, according to health experts. In this article, we’ll detail some of the health problems linked to sleep deprivation.

Type 2 Diabetes

People who experience minimal sleep or poor quality sleep tend to have poorer blood sugar control, especially in people with diabetes. Additionally, sleep deprivation can increase the risk of developing type 2 diabetes, according to some studies. In a group of middle-aged Caucasians, researchers observed a strong connection between poor sleep quality and metabolic syndrome, fasting blood duster levels, insulin levels, and insulin resistance, a precursor for type 2 diabetes. 

Kidney Issues

Unfortunately, the link between insufficient sleep and kidney health has not been as firmly established as the link between poor sleep and other health conditions. Researchers note that people with chronic kidney disease tend to have sleep disorders, including restless leg syndrome and insomnia related to their condition. Some evidence shows that poor sleep quality may increase the risk of developing chronic kidney disease. Researchers believe that the link could be related to disruptions to the circadian rhythm. 

Depression And Anxiety

According to research, people who have chronic insomnia have a higher rate of depression and anxiety. An estimated 40% of people with insomnia have clinical depression. The relationship between your mood and sleep is complex and bidirectional. That means that depression or anxiety can negatively impact sleep and lack of sleep can negatively affect your mood. Sleep experts consider insomnia to be an independent risk factor for developing mental health disorders, such as depression. You may need to address your sleep problems and anxiety or depression separately in order to improve your overall health. 

A Less Healthy Gut

The gut microbiome is a complex system of trillions of microorganisms found in the gastrointestinal (GI) tract. Experts believe that the more diverse the microbiome, the better a person’s overall health is. Some studies suggest that altered sleep patterns, such as those consistent with night shift workers, may impact gut health. One study used Mendelian randomization, a method that looks at genetic variation to study the effects of different health variables. This study found that sleep issues may alter the abundance of bacteria in the gut. 

Hypertension, Stroke, And Heart Disease

According to the American Heart Association (AHA), the smallest changes in sleep have been linked to heart issues. After the clocks change in March, there are 24% more heart attacks for the first three to four days. When the clocks “fall back” in November, the AHA estimates a 21% reduction in heart attacks because people gain an hour of sleep. Sleeping for five hours or less per night on a regular basis has been associated with a two to three times greater risk of coronary artery buildup. That decreases the flow of blood to your heart, so sleep deprivation may increase the risk of coronary artery disease. 

Reduced Immune Function

Sleep experts suggest that insufficient sleep or poor sleep quality can harm immune function. Evidence shows that poor sleep increases your susceptibility to various infections and illnesses. Studies show that people who sleep less than seven hours per night are three times more likely to develop the common cold compared with people who get eight hours or more of sleep per night. 

Additional research states that insufficient sleep can make it more difficult for the body to produce disease-fighting antibodies, specifically after receiving flu, hepatitis A, and hepatitis B vaccines. Participants who only slept four hours per night in the days before and following vaccination developed lower levels of antibodies compared to those who had great sleep. 

Weight Gain

Unfortunately, there is a strong connection between sleep issues and being overweight or having obesity. Failure to get enough sleep every night can cause a hormonal imbalance, and these are the hormones that regulate appetite. Ghrelin makes you feel hungry and leptin helps you feel full. Leptin levels tend to rise during sleep, so the theory is that insufficient sleep causes a decrease in those levels. That makes you feel hungrier, which leads to unnecessary eating. Additionally, sleep disturbances of any kind can increase the production of ghrelin, which increases appetite. Studies suggest that insufficient sleep can make people burn 100 more calories per day. While that sounds wonderful, the extra wake time increases how much people eat or drink by more than 250 calories per day. Over time, that can cause people to gain weight.

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In 2020, data from a National Health Interview Survey found that 14.5% of adults had trouble falling asleep most days. The number of adults who had a hard time falling asleep increased as family income and educational attainment decreased. Additionally, the percentage continued to increase as family income decreased and the place of residence became more rural.

The American Academy of Sleep Medicine recommends seven to eight hours of sleep per night for optimal health. Over 25% of adults do not meet this recommendation on a regular basis. If you have a hard time falling asleep, that decreases your ability to get a sufficient amount of sleep per night. Sometimes, it is difficult to relax, and that can be the result of an irregular circadian rhythm. Instead of resorting to sleeping pills, since they have a long list of side effects, you may want to consider experimenting with the bedtime balm in this article. 

Does Lavender Promote Sleep?

One study compared the effects of lavender and sleep hygiene versus sleep hygiene alone on sleep quantity and quality. The goal was to determine if participants experienced a sustained effect two weeks after the study. Study authors noted that the lavender and sleep hygiene group demonstrated better sleep quality at the two-week follow-up. Additionally, study authors noted that the lavender group woke up feeling more refreshed. 

Several studies indicate that inhaling lavender aroma may help reduce anxiety. Scientists have found similar results for lavender’s effectiveness in treating depression. Lavender essential oil is also popular in aromatherapy because of its ability to promote relaxation and sleep. Some studies found that the use of lavender oil for aromatherapy improved sleep quality not only in people without sleep or mental health disorders, but also in people with depression, insomnia, and anxiety. Inhaling lavender essential oil’s aroma may also increase the time spent in deep, slow-wave sleep. 

Some research indicates that lavender may have a calming effect on the central nervous system. For this reason, lavender may benefit people who experience circadian rhythm disorders or occasionally sleeplessness. 

Where Do You Apply The Bedtime Balm?

Once you make the bedtime balm, apply a small amount to your wrists, collarbones, or temples when you get ready for bed. It is unclear how quickly the sleep balm works. It usually depends on how sensitive you are to the aromas in the balm. For the average person, it may start to calm you down and promote sleep in about 15-30 minutes. As with any natural remedy, though, it may take a few tries for it to be effective. Continue using it and experiment with different placements. Lastly, before we give you the recipe, make sure to do a small patch test on your arm and see if you have a reaction within 24 hours. 

DIY Bedtime Balm

Ingredients:

• 1.5 ounces beeswax pellets
• 2 tablespoons coconut oil
• 2 teaspoons sweet almond oil
• 10 drops frankincense essential oil
• 10 drops myrrh essential oil
• 8 drops cedarwood essential oil
• 6 drops vetiver essential oil
• 6 drops lavender essential oil

Instructions:

• Melt the beeswax and coconut oil in the top of a double boiler or in the microwave in a heat-safe bowl. 
• While those ingredients are melting, prepare your lip balm containers to be filled. 
• Once the beeswax and coconut oil are melted, pour in the sweet almond oil and stir to combine. Make sure there are no lumps in the mixture. 
• Let the mixture cool for about a minute and then add the essential oils. Stir until fully incorporated. 
• Pour the mixture into the containers and allow it to cool and solidify at room temperature. When fully cooled, the balm is ready to use. 
• To use, apply a small amount to your temples, wrists, collar bones, or back of your neck. You can even place a small amount on your pillow to help you sleep.

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Most sleep experts agree that you should sleep on your back if you want to wake up without back or neck pain. Emerging research, however, suggests that sleeping on your side may be beneficial than previously thought. In this article, we aim to detail how to sleep on your side, given its popularity, and not wake up with back or neck pain. 

Through many sleep studies, sleep experts have concluded that side sleeping is more common among older adults, as well as people with higher body mass index (BMI). The benefits to side sleeping exist, but only if you do it correctly. If you don’t, you can expect to experience pain in your spine, neck, shoulders, and other joints after a night on your side. 

Benefits Of Sleeping On Your Right Or Left Side

Sleeping on your side, when done correctly with proper body alignment, can reduce joint and low back pain. Correct side sleeping may also help relieve chronic pain associated with long-term conditions like fibromyalgia. Another benefit to side sleeping is that you may not snore as much. Snoring is a common symptom in obstructive sleep apnea, which causes disruptions in breathing, and that can lead to some of the following complications:

• Arrhythmia
• Diabetes
• Hypertension
• Stroke
• Heart attack
• Cognitive issues

Finally, you may experience better gut health if you sleep on your side. This position helps the digestive system function optimally and may ease gastrointestinal issues, such as heartburn, bloating, and constipation.

Drawbacks Of Side Sleeping

Sleeping on your side may be beneficial for people with recurring back pain or sleep apnea. That said, the body may prefer variety, i.e. you like to change positions throughout the night to prevent pain in different areas of the body. You may shift to one side or the other, or end up on your back or stomach. Be mindful about your chin placement, making sure that it isn’t touching your chest, as that can cause neck pain. 

Another thing to consider is that side sleeping may cause shoulder pain. Sleep experts refer to this problem as a notable drawback of side sleeping. The shoulder can collapse into the mattress and up toward your neck, which creates misalignment and pain the next morning. A medium-firm or firm mattress may help alleviate this risk, in addition to keeping your head in line with your shoulders. 

Which Is The Best Side To Sleep On?

Sleep experts agree that sleeping on your left side is thought to have the most benefits for overall health. That said, either side can offer benefits if you have sleep apnea or chronic lower back pain. Feel free to start on your left side and see how your body feels. You can also wedge a pillow between your legs to help relieve low back tension by aligning the hips. It is completely normal to shift positions while you sleep, but try not to sleep on your stomach, as that can be hard on the spine and organs. 

Great Side Sleeping Practices

You may be a veteran side sleeper, and we applaud all your years of success. It’s also possible that you are new to side sleeping and want to do it right to avoid pain and have the best results. To get the most out of side sleeping, we recommend the following:

• Lie down on a medium-firm mattress and place a firm pillow underneath your head. 
• Shift over to your left side at first. Your ears should be in line with your shoulders, and you should maintain a neutral chin position. Avoid tucking the chin into the chest.
• Keep your arms and hands below your face and neck ideally, parallel to the sides. 
• Put a firm pillow between your knees to help prevent the hip and knee joints from collapsing. That ultimately aids alignment of the spine. 
• Bring your knees up toward your chest to help reduce pressure on the back.

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Cherries are a popular summer stone fruit that contain many health benefits, such as natural melatonin for better sleep and it may improve our heart health.

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Struggling to catch some Zzz’s? Discover why you can’t sleep and learn three easy ways to fix it!

Chapters:
0:00 Intro
0:15 1. Delayed Sleep Wake Phase Disorder
1:34 2. Insomnia
2:26 3. Sleep Anxiety
3:06 The Fix is In
4:28 Outro

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We’ve all been in this situation: it’s the middle of the night, you wake up, and cannot fall back asleep, no matter what you do. Perhaps you count sheep, experiment with 4-7-8 breathing, or think about a peaceful, relaxing scenario and you still toss and turn. There’s no need to wrestle with your blankets in a restless state or resort to doom-scrolling on your phone until your morning alarm goes off. 

After waking up in the middle of the night, you should take a moment to breathe and consider things that will negatively affect your sleep for the remainder of the night. How do you do that, though? In this article, we will provide advice from sleep experts on how to fall back asleep after waking up in the middle of the night. We will also suggest tips that may prevent you from waking up at night!

Woke Up In The Middle Of The Night? Here’s How To Fall Back Asleep

The worst thing you can do when you wake up in the middle of the night is look at your phone. You don’t need to look at the time because that only makes things worse, at least for most people. In addition to the blue light keeping you awake for longer, you could start to feel frustrated about waking up and not being able to fall back asleep. 

Sleep experts actually recommend getting out of bed, especially if you feel frustrated and your mind is racing. Get up out of bed, go sit somewhere, and engage in something calming and relaxing. Reading a book, meditating, or practicing deep breathing can help calm the mind and body. Whatever you do, don’t bring your phone with you because the blue light won’t do you any favors. You can, however, turn on a dim light while you engage in your quiet, calming activity. 

What’s important to note is that the activity itself may not make you sleepy. The goal is that it passes the time, which may not be the result you want. Isn’t the activity supposed to lull you back to sleep? The point of leaving your bed is to teach yourself that the bed is not a place to toss and turn; rather, it is a place for sleep. The more you toss and turn and force yourself to feel sleepy in bed, the more you will stay awake. Your bed, then, is no longer a place of sleep. Sitting on the couch and reading is a great activity, but don’t force sleepiness to happen. When you get sleepy again, you can return to your bed. 

How To Prevent Nighttime Wake-Ups

If you wake up at night, getting out of bed may help you out in the long run. In order to prevent those midnight wake-ups, there are strategies that sleep experts encourage people to practice. Going to bed later than your usual bedtime is one of those strategies. If you have trouble falling asleep or struggle with waking up early, going to bed later may help. Going to bed early only works if you are actually tired and sleepy. It is of no benefit to you if you go to bed early and lie there with your mind racing at 100 miles per hour. 

Sleep experts note that it is better to go to bed when you feel sleepy. That will give you more confidence in your ability to fall asleep, as opposed to going to bed because you think you should. Going to bed when you are actually tired will help you fall asleep faster. Chances are that you will wake up less often throughout the night. There are also many bedtime routines that can help you wind down and promote relaxation. Just remember that if you do wake up in the middle of the night, don’t put too much pressure on yourself to fall back asleep instantly. That will only make the issue worse.

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Do you soak in a warm bath in the evening to promote relaxation and prepare the body for bed? Perhaps you use a trusty supplement or a great sleep mask that works every night. These things signal your brain that it is time for bed and help you wind down. Hopefully, you don’t rely on alcohol or medications to get a good night’s rest, though. 

One medical expert recently shared three products that have helped her get sound sleep almost every night. For years, she has slept with earplugs, blackout curtains, and kept her room at 68 degrees Fahrenheit or cooler. When you keep your bedroom dark, quiet, and cool, you can promote deeper, high-quality sleep. For a guide to how you can incorporate these three products into your nighttime routine, continue reading. 

Blackout Curtains

Some people are very sensitive to light and cannot sleep if a red button on the bottom of a TV is in the room. Others can simply fall asleep no matter what, even if a giant searchlight is beaming through the window. Too much light exposure in the evening can keep the brain awake and disrupt your sleep. When you sleep in a dark bedroom, you can better regulate your circadian rhythm, which is the body’s sleep-wake cycle. It works best when you are exposed to bright light during the day and darkness at night.

Light exposure can still throw off your sleep even when your eyelids are closed. That’s why blackout curtains are a smart choice if you want to create a more restful bedroom. There are many blackout curtains that do not effectively keep light out, though. For this reason, make sure you read reviews of the blackout curtains you decide to buy. The best ones usually drape all the way down to the floor. 

Earplugs

If you are someone who prefers to use a sleep machine and find it to be effective, keep doing what you’re doing. If you are a light sleeper and find that any noise disrupts your slumber, earplugs may be a great product for you. The majority of repair and restoration occurs during the later stages of sleep, you want to minimize your exposure to things that can wake you, such as traffic or loud air conditioning. 

Foam earplugs are available at most stores. Ideally, choose ones that are extra comfy and easily stay in your ears all night. If you cannot get them to stay in your ears, though, you may want to consider a sound machine that produces rain, wind, ambient, or other noises that keep you asleep. According to experts, a pink noise setting is better than a white noise setting because white noise isn’t the best sound range for optimal sleep.

A Fan Or Some Cooling Device

Every person should have some sort of cooling device in their bedroom. The ideal temperature for an optimal sleeping environment is 68 degrees Fahrenheit or less. This temperature range assists a drop in core temperature, which helps prepare the body for sleep. You don’t need to buy an expensive fan to improve your sleep, but some people are attracted to fans that have built-in air purifiers. Not only does this device help to move air around the room, but it also works to remove potential irritants from the bedroom air. 

As you are getting ready for bed and the room is cooling down, take a hot shower. This works to get blood flowing away from the body’s core, which leads to a temperature dip that can help you fall asleep.

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You don’t need an expert to explain how beneficial sleep is for your overall health. You already know how much better you feel when you wake up after a good night’s rest. The benefits extend beyond an energy boost and better mood. Optimal sleep may help support your health far more than you realize, which is especially true if you aren’t sleeping enough right now. 

According to sleep experts, the average adult should get seven to eight hours of sleep every night. The Centers for Disease Control and Prevention (CDC) states that getting less than that may reduce immunity and increase the risk of chronic conditions, such as type 2 diabetes, depression, obesity, and heart disease. Yet, one in three people do not get enough sleep per night. Even though this is the case, you can improve your chances of getting better, more restorative sleep. The following tips explain how you can set yourself up for sleep success.

Lower Your Thermostat

There is an attraction to being warm and cozy and snuggling up like a little fox in a bed. According to sleep experts, though, keeping your bedroom cool at night can support more optimal sleep. The body’s core temperature naturally dips in the evening to prepare the body for bed. For this reason, experts recommend that you put your thermostat between 60 to 65 degrees Fahrenheit to keep the body cool. If you run hot at night, consider purchasing sheets or nightwear that is moisture-wicking or cooling. 

Move Your Body

Some evidence suggests that exercising during the day leads to more restful sleep, especially for adults and older adults. Physical activity actively tires out the body’s major muscles and helps to relieve stress, both of which relax the mind and body, making it easier for you to fall asleep. You don’t have to run a marathon or take part in a Spartan race to reap the benefits. A 2017 study found that regular movement can improve both sleep quality and duration, regardless of the intensity of your exercise. 

Make Your Bedroom A Sleep Haven

You do not need to do any major remodeling to your bedroom to sleep better. Set your bedroom up for sleep success by making it very dark, cool, and as tranquil as you can. Darkness is paramount because the more light you have, the likelier your mind is to race and wake up. Research from 2018 found that even a soft glow can disrupt your sleep, so consider purchasing blackout curtains or shades and unplug any devices or charges that emit light. Sleep experts also encourage you to make your bedroom a sleep-only zone, meaning you don’t spend time in bed catching up on work emails or scrolling social media. Treat your bedroom as a sacred space for sleep, which may help train your brain to power down when you go under the covers at night.

Try Relaxation Techniques In Bed

If you struggle to fall asleep because you get tense or anxious at night, it can be beneficial to engage in relaxation techniques. Many people benefit from guided imagery, meditation, deep breathing exercises, and progressive muscle relaxation. Trying to force yourself to fall asleep usually has the opposite effect. If you are not able to doze off with the relaxation techniques we just mentioned, consider reading, listening to an audiobook, or listening to calming music. Accepting your sleepless state can actually relax the mind and make it easier to fall asleep. 

Create A Relaxing Bedtime Routine

Sleep experts suggest going to bed and waking up around the same time daily to regulate the body’s internal clock. Research from 2015 found that consistent sleep and wake times may make it easier to fall asleep at night and wake up with more energy the next day. In order to do this, consider establishing a nighttime ritual, which can include pre-bed activities that aid sleep, such as: 

• Dimming the lights: A study from 2019 found that exposure to bright light suppresses the body’s production of melatonin. Turning off or dimming the lights an hour or so before bed may help you drift off more easily. Additionally, stop looking at screens an hour or so before bed to reduce your exposure to blue light. 
• Take a hot shower or bath: Taking a steamy, hot shower or warm bath is very relaxing, but it’s the aftermath that may have a positive effect on your sleep. Research from 2019 found that the body’s core temperature starts to go down after a hot bath/shower. That supports that natural temperature dip that occurs every evening to prime the body for sleep.

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Sleep paralysis occurs when our brain is awake, but our bodies are still in REM mode. This makes us feel paralyzed.

0:00 Intro
0:30 You can stop breathing during sleep.
2:39 You’re paralyzed while asleep.
4:07 Narcolepsy is an autoimmune disorder.
6:05 Nightmares are more common in adults than children.
7:22 Tiebreaker
7:58 Outro

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Sleep apnea happens when you stop breathing in your sleep. Sleep apnea may raise other health risks like, high blood pressure, diabetes, heart disease, and stroke. Excess weight, use of drugs, smoking, medical conditions are some factors that may increase the risk of sleep apnea.

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