Eating Breakfast Might Just Help You Sleep Better

It’s an established fact that a lot of things can affect your sleep. Another addition to this long list is breakfast. According to some experts, eating breakfast can also help you improve your sleep.

This might sound weird since there is such a huge gap between eating breakfast and going to bed. However, according to sleep expert Dr. Nerina Ramlakhan, eating in the morning will convince your brain that you’re not living in famine anymore. As the brain is wired to believe that humans still need to survive a caveman lifestyle, you have to convince it that you have an adequate food supply in order for it to relax. This will then help you sleep better since you’re more at ease of your safety.

Referred by Dr. Ramlakhan as the ‘metabolic window’, breakfast is basically a way to signal your body that it won’t die from hunger so you can rest easy about its safety. It’s a really simple concept that can also benefit you in a lot of other ways so it certainly makes a good case for eating breakfast.

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5 Easy Breakfast Ideas for Those Who Love to Snooze

It’s highly likely that if you go around, you can count on your hands just how many people regularly have breakfast before they zoom out of their homes. With our country’s sleep situation, most folks just opt to skip breakfast, grab something on their commute, or just eat at work in the morning.

It’s really a shame because breakfast is an important meal that will fuel your day. Unfortunately, a lot of people choose sleep over sitting down for their first meal of the day, and honestly, we can’t blame them.

If you want to change your way but you still don’t want to wake up way earlier than you’re used to just to make breakfast, here are a few quick and easy breakfast ideas that you can try out:

Toasted Bread


Photo: Andra Ion

This one’s a no-brainer. If you have a toaster in your kitchen, you should just pop in a slice of bread or two (preferrably with some butter) and that’s it. You can also spice things up by adding a few other ingredients to your toast.

One great example is avocado toast. You can go for the basic recipe of spreading some smashed avocado on top of the bread with some salt and pepper and then toasting it or fancy it up with a whole range of other avocado toast recipes you’ll find online.

If you don’t have avocado on hand, here are other simple recipes worth trying.

Overnight Oats


Photo: Yanina Trekhleb

Another convenient way to prepare breakfast is by doing it the night before. If you’re not too keen on eating ‘old’ stuff in the morning, overnight oats will be a nice alternative. You can prep this before hitting the hay and still get a fresh meal in the morning.

The best thing about overnight oats is that you can have it whichever way you like your oats. Here are some amazing recipes that you can try if you’re interested in trying some.

Cereal

Photo: Amanda Belec

There’s possibly no easier way to prepare breakfast than by pouring the ingredients into a bowl. This is why cereal is still king when it comes to easy breakfasts. You even have a wide range of options to choose from so you don’t have to worry about variety.

Sandwich


Photo: Melissa Walker Horn

Whipping up a sandwich is also very easy. It’s very filling and can be eaten while on the go so it’s always great to have in the morning. And with all of the different variations you can make, it will be hard to get tired of these breakfast items.

Waffles


Photo: Melissa Walker Horn

If you don’t mind mixing a batter and then using a small appliance early in the morning, then a waffle breakfast might just work well for you. It only ideally takes 5 minutes for a waffle to cook, so it can be a great quick breakfast to enjoy.

 

 

If You’re a Light Sleeper, You Need to Work on Your Zzz’s, Too

When it comes to sleep, not being able to doze off right away isn’t the only thing that can keep you from getting ample and quality zzz’s. If your slumber gets disrupted often, you’re also pretty much in trouble. If you get woken up by the slightest movements or sounds, there’s a good chance that you’re a light sleeper. This can explain why you might be able to clock in 8 hours in bed but still wake up tired and sleepy by the morning.

Being a light sleeper means you spend a lot of time in the non-REM sleep phase. This is the first stage of sleep where you’re still settled between the realms of sleep and wakefulness. A lot of time is spent on this phase but you’re supposed to transition to the second stage where your breathing and heart rate regularizes and your temperature drops. After which, you’ll enter the deepest stages of sleep where your body starts repairing itself.

Unfortunately, researchers haven’t really figured out why some people are light sleepers. Initial studies suggest that light sleepers tend to react differently to sounds than heavy sleepers which is why they get woken up easily. Genetics, sex, lifestyle,  metabolism, and other factors that affect your sleep quality are also said to contribute to a person being a light or heavy sleeper.

Can you become a heavy sleeper if you’re a light sleeper? A lot of experts say yes. Improving your overall sleep hygiene is said to help you sleep deeper. Tweaking your bedroom and bedtime habits as well as using necessary tools and accessories to minimize the odds of being disturbed are also recommended.

We also recommend opting for a mattress that won’t wake you up every time a bed partner moves in their sleep. Our Elite collection is the best choice for this because of their pocketed spring system. The Renascence and La Memoire collections are good options, too, because of their memory foam core. Check them out here.

Sleepover-Concerts that Aim to Actually Help You Sleep are Apparently a Thing

With sleep being one of the more popular health trends today, it’s not surprising that people are coming up with new ways how to help people improve their zzz’s. The old ways hardly help those who seriously struggle to catch some shuteye. So folks are just ready to experiment and try new things to improve their sleep hygiene.

These new measures and techniques can range from something very obvious that can make you go, “why didn’t I think of that?”, to something seriously unique. We believe that sleepover-concerts that are designed to actually help you sleep belong in the second category.

Sleepover-concerts aren’t exactly novel ideas, however. They have been done by a lot of artists and musicians in the past. It often offers an immersive experience for concert-goers or to provide a more relaxed way of enjoying the music. Not all of them aims to lull you to sleep like Max Richter’s sleepover-concerts are designed to do, though.

Richter’s sleepover concerts don’t come with seats but mattresses. In some occasions, the organizers will ask you to bring your own beddings, others will provide them. No matter what the case, though, they all offer a unique experience.

Why would it have mattresses instead of chairs? For one, Richter is the man behind a 31-song album that’s meant to help you sleep. He created the album with the help of neuroscientists so you know that it can really help you sleep. As the concert is slated to run for eight hours straight overnight, it’s also way better to have mattresses than chairs at the venue.

While these sleepover concerts are designed to showcase how effective the album is, you don’t really have to sleep during the event. Richter, himself, said that there are really no rules about how you can enjoy such occasions. Some opt to just listen for a while and head home to hit the sack. Others stay all night long and sleep at the venue.

The whole concept is interesting except not everyone really gets a solid night of sleep. Most reviewers say that they do feel refreshed upon waking up but it also feels the same way after they sleep on a long-haul flight. It might be because of the unfamiliar setting and being with strangers, though, that your body can’t really shut down for the night. For some people, listening to the album at home can offer a better sleep experience.

If You’re Doing Any of These, Stop Now

Sleep is a fickle thing. Some get to enjoy it, others don’t. Some get to do it, a good chunk of the population don’t. It affects the body in so many different ways yet experts don’t exactly know why or how. Scientists don’t even know the reason why we need sleep, so even if we do this activity everyday, it still holds a lot of mystery.

This is why it shouldn’t be surprising that there are certain things that you do that could be keeping you from dozing off. They can be habits or other things that you come in contact with when you’re about to sleep.

You don’t have a bedtime routine.

Lots of busy folks are victims to this because not everyone has the luxury to allot at least an hour before bed for their routines. Some just really come home to sleep in their beds. This can be the very reason why some nights, catching some shuteye can be especially difficult because your body has no way of knowing when it should start winding down.

Creating a bedtime routine isn’t so hard, though. You just need to keep doing a few things before lights off. Experts prefer that its your hygiene routine but it can also be any light activity that can help you unwind after a stressful day.

You drink too much water before you hit the sack.

While you can still fall asleep even after drinking a liter of water before hitting the sack, doing this can disrupt your sleep later on. There will be a good chance that you’ll wake up in the middle of the night in great urge to pee. Not drinking can do something similar, except you’ll feel parched enough that you’ll wake up to have a drink.

In such cases, you should try to find the sweet spot between the two. In many cases, drinking half a glass of water can already tide them through the whole night while others can handle a full glass before bed. The need to go to the toilet even serves as their natural alarm clock, so it even works out for the best. You just need to find what works for you.

You get distracted by the stuff near your bed.

If you’re the type who like to do stuff in bed, it will be very likely that things will start piling on next to your bed. They can be anything – books, toys, gadgets, stationery, etc. In many cases, they can look messy. And even if you’re not the neat freak, they can still nag on you to clean up. This can then cause restlessness and the eventual difficulty of falling asleep.

Your bedroom’s temperature might not encourage a good night’s sleep.

It’s crucial that the temperature drops a little bit for you to sleep better. The cold signals the body that it’s bedtime, so sleep comes easier. However, you shouldn’t overdo it as being too cold can also stimulate the body. Being too warm is also a reason why you can’t sleep, so it would help to turn the temperature down when you’re trying to sleep.

You exercise too close to bedtime.

Lots of people think that it’s a great idea to tire themselves out right before bedtime so they’ll be knocked out by the time their heads hit their pillows. This might work for some, but not for everyone. In most occasions, exercise can wake you up as it is a natural stimulant.

Experts recommend avoiding exercising at least three hours before bedtime. This will give you enough time to wind down for sleep.

Address these things and you might just get to improve your zzz’s exponentially. Maybe even pairing them with a good mattress from Salem Bed will help. Just give them a try and you might just find the very cure to your sleeplessness.

Scientists are Really Making a Case for Sleeping In (for Night Owls)

If you’ve been following this blog for a while now, you’ll know that we’ve been sharing updates about sleep experts making discoveries left and right about how beneficial sleeping in can be. This piece of information, of course, is well-received by night owls and insomniacs alike. But as nothing is completely proven by scientists just yet, most experts still recommend sticking with a regular bedtime routine for the best results.

This is why this new study about night owls (or later chronotype) can be a game-changer. It basically backs up the study that claims night owls to have higher morbidity rates as wells as risks for heart disease and diabetes.

Experts believe that it has something to do with people’s biological clocks. Because being a night owl can be a genetic thing, the fact that they have to subscribe to a lark’s schedule can be the very thing that’s harming their wellbeing.

According to them, the mismatch between the night owl’s body clock and their surroundings can seriously disrupt their circadian rhythm which will possibly take a toll on their overall health in the long run. This can manifest in cardiovascular and metabolic issues.

So if you’re a night owl and you want to stay in top shape, what can you do? Scientists recommend finding a career and lifestyle where you can follow your internal clock. This shouldn’t be a big problem nowadays anymore, what with so many workplaces offering flexible work hours and shifting schedules.

Then again, if you’re not a night owl, it’s still best to stick with your regular sleep schedule. This is the best way to keep your body clock in tune with the rest of your body. This means that you’re not exactly encouraged to sleep in if you went to bed late the previous night. You can always take a nap, just don’t overdo it.

The bottomline: it’s best to stick with your internal clock according to your chronotype. It might just improve your health if you choose to do so.

If You Can’t Sleep, Don’t Sweat It

We know we always talk about how everyone should improve their sleep hygiene and what no. But this week, we’re taking the time to pause and remind everyone that you shouldn’t feel pressured about getting more zzz’s.

While getting quality slumber is vital for great health and performance, we recognize that sometimes, the pressure to transport yourself to dreamland at the end of the day can get overwhelming. So much so that people get anxious if they don’t fall asleep right away.

This worsens the problem and make sleep even harder to come by. Stress-related insomnia is a real thing, so if you’re always fretting about not getting enough zzz’s, it could be  the very reason why you aren’t getting enough zzz’s. What’s worse, is that agonizing about your insomnia can also lead to more stress and even less sleep.

Studies have also shown that those who tend to fret about their stress-related insomnia tend to develop other health problems as well. This, of course, makes things even more worse because you don’t only have sleep deprivation to worry about but other ailments as well.

So, what should you do? Experts say to stop worrying about not getting enough sleep. We know this sounds easier said than done but it’s really your only choice. By resetting how you look at sleep, you might just have a better chance at improving it.

Sometimes, the answer to the most complicated questions is a very simple one. Give this a try and you might just transform your sleep for the better.