Here’s Another Reason to Love Chocolates If You’re Sleep-Deprived

Chocoholics might not find it surprising that scientists have found another benefit for their favorite superfood as dark chocolate has already lots of health benefits that you can take advantage of. It’s packed with fiber and minerals that’s good for your diet, it’s a fantastic source of antioxidants, can improve blood flow, as well as boost your skin and heart health among many others.

While all of these may not sound much, the fact that you’ll be eating chocolate, a.k.a. one of the best treats in the planet, instead of some soggy green stuff can really motivate you to eat better. And now, with scientific proof that dark chocolate is also a great addition to the diets of those who don’t get enough zzz’s, you have more reasons to snack on these to keep yourself awake on your midday slump.

As 50% of Filipinos are deemed to be sleep deprived, getting only six hours of zzz’s nightly, looking for ways how to cope is essential. While improving one’s slumber is still the best solution to sleep deprivation, you will still need to manage the effects of the problem while you solve it. As improving your sleep doesn’t really happen overnight, you will need remedies to handle sleep deprivation’s consequences. And dark chocolate may just be one of the best examples of such.

According to a study conducted by Italian researchers, dark chocolate can boost brain power. By consuming the compound commonly found in cocoa and chocolate known as flavanols, proficiency on cognitive tests are seen to have increased in test subjects, heling scientists conclude that eating chocolate can help people focus better, react faster, and retain information better.

Chocolate and Sleep

But what does all of these have to do with sleep or the lack of it? With sleep deprivation often resulting to poor concentration, slower response, and poorer cognitive functioning, chocolate might just be the perfect instant remedy if you didn’t get a solid night’s sleep.

The study actually helped prove this as well. They’ve discovered that ingesting cocoa after a night of total sleep deprivation counteracts cognitive impairment effectively. They have also discovered that the bigger the cognitive challenge is, the more chocolate help.

Through the study, researchers discovered that chocolate can be a potential remedy to those who are chronically sleep deprived and that daily consumption can have a positive effect on one’s cognition over the long run.

A Word of Caution

While dark chocolate can be packed with lots of health benefits, you should also remember that it has high calorie and sugar content, so to prevent weight gain and other health complications from regular consumption, you should do so moderately.

Sleep Deprivation: Actual Solution vs. Remedy

It should also be noted that snacking on chocolates is still just a remedy for sleep deprivation. If you really want to have your cognitive functions in full swing, you’ll want to solve your sleep deprivation problem head on. To do that, improving the quality of your slumber with a solid sleep hygiene is still the best and most effective way to enjoy the benefits of getting ample shuteye. A regular sleeping schedule, less stress, good diet, ample exercise, and a Salem Bed can really help you go a long way.

This isn’t to say that eating dark chocolate for better cognitive performance while sleep deprived is something you shouldn’t try. If you feel like snacking post-lunch to perk yourself up, some dark chocolates can really be some of the best options as they will also fuel your brain and maybe even make you more productive for the rest of the day. What we’re saying, however, is that you shouldn’t be reliant on chocolates to keep you awake, alert, and capable.

Yes, There are Best and Worst Days for Sleep

Most people have weekly routines. Lots spend time with the family on Sundays, while Saturdays are practically for chores. Friday evenings are for date nights or night outs with friends and then there’s also a night in, whenever the car’s coding. Of course, things can vary occasionally, but for most people, their routines tend to help them keep their lives in order and easier to handle.

Despite sticking to your routine, though, there are just a few things that you may find to be a challenge to control. Sleep is the best example as you really can’t just force yourself to catch some zzz’s.

However, scheduling your sleep can still be a good idea. According to some studies, there are nights that are just more conducive for a solid night of zzz’s, but there are also nights that are worst for your shuteye. Scheduling some efforts to ensure your sleep can be done more easily by knowing which days it will most likely work and which days you have to get creative and take other steps.

So, what are the days of the week when you get better sleep? According to one publication, Tuesday is the best night for zzz’s. It’s considered as the night that can give you the most restorative sleep possibly because Tuesday evenings already give you a sense of satisfaction that you’ve already conquered the first two days of the work week and that you’re not as beat and trying to recover from all the activities you’ve had over the weekend as you were on Monday evening. Experts also theorize that you don’t usually take alcoholic beverages on these evenings, so such substances won’t have any effect on your zzz’s.

Other studies, however, say that Thursday is the best night for catching some shuteye. Experts explain that while most people are horrific in keeping proper sleep schedules, a lot of those with day jobs at least try to sleep on weekdays so they can function better at work. So by Thursday you may already have had slept at around the same time for the previous days that your body is already a bit used to the routine. This allows you to fall asleep easier and get a pretty solid night of shuteye in most cases.

Better sleep on Thursday evenings can also be a reason why everyone’s so happy about Fridays. Because a good night’s sleep can also affect your mood, the solid evening of zzz’s could contribute to the elation you feel about Fridays. That and the fact that most folks don’t have to wake up early the next day can really be lots of folks are thanking the heavens for these days of the week.

As for the worst night for sleep, it’s none other than Sunday. As most people sleep late on Fridays and Saturdays, Sunday evenings will have you still wired a few hours after dinner because you’ve been up on those times on the previous nights. Your body is just adjusting to a later sleeping schedule by the third day (Sunday) so you’ll still be wide awake around your usual weekday bedtime. Add to this the stress you’ll get by watching the clock and knowing that if you don’t fall asleep right now, you’ll practically be a zombie at the office tomorrow and you got yourself a recipe for disaster. Sleep will even come later and you’ll have another case of the Mondays the next day.

How do you deal, though? It’s still best to just to try and stick to a regular sleep and wake up schedule, experts say. This way, you won’t have to mess with your internal body clock and then suffer from the consequences later on. If you want to sleep in or hit the hay later than usual, stick to just an hour around your regular sleep and wake up time.You might also want to take advantage of Tuesday and Thursday evenings

You might also want to take advantage of Tuesday and Thursday evenings by doing something more relaxing befor hitting the hay. It can be an extended bedtime routine like drawing an actual bath instead of just showering or getting a massage earlier in the evening. Small things that can really relax you might just give you better quality sleep on these nights.You can also work on improving your Sunday zzz’s by skipping afternoon naps and those catchups over coffee with friends.

Want an extra boost to your nightly zzz’s? A Salem Bed might just do the trick. Check out our selections in our website today!

Post-Holiday Slump? Here’s How to Deal

With the fun few days you’ve experienced, it’s either you’re already reinvigorated to get back on track to your daily routine or you feel extra groggy after not sleeping a lot due to the hectic itinerary you accomplished while out of town. Either way, the post-holiday slump is real and your sluggishness proves it.

How do you get out of your slump and perform better? Here are two surefire ways to feel better today despite feeling so sleepy.

Take a nap.

On your lunch break today, take a quick power nap to energize yourself and get the alertness you need to get through the day. The after-lunch hours will be brutal if you’re already sluggish to begin with, so get ahead of the game and sleep some of your tiredness away. The National Sleep Foundation says that 20 minutes will already let you enjoy the benefits of napping, so gun for that. If you have more time, you can also try the 26-minute trick used by air traffic controllers, as suggested by a NASA-conducted study.

Just don’t go overboard as sleeping more will transition you to deeper levels of zzz’s and you’ll come out of it groggier and more tired. Stick to these nap durations and you can be sure to get out of your slump without a hitch.

Drink lots of water.

Being all groggy and sluggish will want you to reach out for a few cups of coffee or some sweets to help you jolt yourself awake. While this is a quick solution, it’s also not the best. It will only postpone your sluggishness and may even affect other effective techniques (like napping).

What you should do instead is to hydrate yourself by drinking loads of water. Fatigue is a symptom of dehydration, so by feeling tired and sluggish, your body could be telling you that you need more water. By rehydrating, you also get to energize your body without having to worry about crashing later on, which is common with sweets and coffee. This makes it a great way to stay awake and alert on your first day back at work after a tiring long weekend.

Get back to your regular sleep routine.

Lastly, getting back to your regular sleep routine is the best way to recover from your slump. Doing so will help you get back on track with your regular sleep schedule, letting you reacclimatize with your daily routines faster.

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The first few days back to your regular routine may be brutal, but since you had a great time, it might all be well worth it. If you don’t want to experience the same thing the next time you go on a holiday, you should plan ahead with these tips and stick to your regular sleep schedule even while you’re away.

What Exactly is “Summer Sleep Slide”?

“Summer slide” is what experts call the slow down children experience in their reading and math progress during the summer months. Without school, some kids are not forced to practice their skills, making them fall behind.

Experts are saying that this goes the same for children’s sleep. Without the need to get up at a specific time in the morning, kids tend to sleep a lot later than what they’re used to. If they’re not capable of sleeping in, they’ll surely incur some serious sleep debt over the course of their vacation.

Because sleep is essential for kids’ development, make sure that your little ones are getting ample zzz’s even during the summer months. To do this, here are a few tips.

Enforce a Consistent Bedtime

Enforcing a bedtime, even when they don’t really have to get up early the next day, is a must. Some parents tend to become more lax during the summer vacation since kids don’t really have to go to school the next morning. If you’re letting them stay up late, make sure they get to sleep in a bit in the morning or at least they take naps.

It’s a common trend for some parents to wake their kids up early in the morning during the summer for no reason at all, mostly just to punish them for staying up late. If you’re worried about your kids’ health, though, please refrain from doing this. If you want to make them do chores, they can always do the ones that aren’t exactly time-sensitive and if they do, make sure to let them take naps afterward – even those teenagers of yours. This way, you can still be sure that they get the ample zzz’s they need.

Monitor their Schedule

It’s also essential to get them back on track on their school day sleep routine a few weeks before they go back to school. This way, they won’t have to feel sluggish on their first few school weeks because their sleep schedule is still out of whack. Getting them to follow their regular bed and wake up times at least two weeks before their classes start will help them perform better in the new school year right off the bat.

Kids may seem resilient and energetic at all times but it doesn’t mean that they don’t need sleep. In fact, they actually need more zzz’s than you do, so don’t expect them to sleep just an hour or two during their summer vacation. Make sure to help them get ample sleep, otherwise, their sleep debt will impact their development negatively and affect their performance in school.

New Techs for Sleep that will Wow You

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Sleep is the latest health trend that has been taking over the world today. From Arianna Huffington’s Sleep Revolution to Gwyneth Paltrow’s Clean Sleep, it shouldn’t come as a surprise that most of the world are now paying close attention to their zzz’s. The growing number of technologies for sleep is another proof that sleeping more is indeed the latest trend. The latest CES (Consumer Electronics Show) has definitely shown a large number of latest products designed to help people improve their zzz’s.

If you’re one who’s interested in using technology to help you sleep better, these latest innovations and offerings might tickle your fancy. However, their novel ideas might not exactly bring more slumber to everyone. Some might even just leave you encumbered with too much tech and data that you might not have use for.

Still, they seem great, right? So we’ve rounded up some of the most unique and promising techs for sleep and see for yourself which ones may work for you.

Wearable Trackers

Wearable tech comes in a wide array of designs nowadays but the most popular ones are smart wristwatches that will monitor your nocturnal behaviors for you. It will then collate the data and present the information to you upon you wake up. Mostly, it will monitor your sleep-wake patterns, movements, breathing, and heart rate. Others might also be able to monitor your teeth clenching and snoring.

Are they worth it? Yes, if you have sleeping difficulties that you can’t detect. However, if you sleep fine, they might not be the best to help you get more zzz’s.

Sleep Apps

Apps that are designed to help you get more zzz’s also come a dime a dozen nowadays as well. They have different purposes, but since they’re stuck on your phone and you largely have to input data on them to work, they’re less handier than wearables in telling you what’s wrong with your sleep. They can still be very useful, though, if you already know what you need to work on.

Smart Pillows

Ok, so you might be thinking, how can pillows be smart? They’re just a bag of fluff or a block of foam? Well, you see, these smart pillows have special chips in them that can basically replace your wearable and work just like your apps at the same time. Most are designed to track your sleep and work as white noise players or alarm clocks at the same time. You can say that they’re quite handy but they can also be pricier as well.

Smart Bed?

The latest in the burgeoning sleep techs industry is the smart bed. It’s actually quite promising because it adjusts to what you need to sleep better. It automatically contours to your body to support your pressure points better and even moves when you snore so you stop doing so. The concept’s still very new, though, so we can expect to see more development in the future.

Is Tech Good for Your Sleep?

Experts have been quite adamant that tech in the bedroom can cost you your sleep. And honestly, we kind of agree. All those blue lights can really mess up your Circadian rhythm. However, if you have no clue what’s keeping you up at night, these techs can still be very helpful to you since we don’t have a lot of sleep specialists in the country just yet. If you think they can be of great help to you, though, you can always give them a try.

If you ask us, though, there’s always a high chance that your old mattress is messing with your zzz’s. If you toss and turn in your sleep, we suggest considering replacing your old mattress for a new one. That does the trick for a lot of people, so why not give it a try?

Want to Lose Weight in 2017? Add Sleeping More to Your New Year’s Resolution

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Losing weight is the the most popular new years resolution there is. However, not everyone gets to actually pull it off. There are so many factors to losing weight that a simple list of what to do doesn’t always cut it.

If you’re one of these folks who want to lose weight this year, all you really need is to actually exercise, eat better, and sleep more. Yes, sleeping more can actually help you shed some pounds off. How? Here are the top reasons:

1. The rest sleep provides helps your body heal and recuperate.

This helps you have more energy for the next day, letting you exercise more and harder the next day.

2. You can reduce your cravings.

When you’re overtired, your body’s reward center kicks in hard. This causes cravings, which can lead to eating more or pigging out on unhealthy food items.

3. You eat more when you’re tired.

Not sleeping enough and doing strenuous physical activities will require your body to compensate. This means that you’re hungrier and will be able to eat more. More food can cause a strain to a slow metabolism (which is very likely to be present in someone who needs to lose weight) and cause weight gain.

While more sleep alone won’t let you lose weight, doing so can trigger your body to function better and boost the effects of your diet and exercise. It’s often the missing ingredient in most weight loss regimens, so if you really want to slim down, you really should sleep more.

Gift Ideas for the Sleepy

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While some of you have already ticked off every item on your gifts list, there might still be some who are quite stumped with what to give to a friend, family, or co-worker. If they happened to love sleep (or you feel like they need more of it), you’re in luck because we have a few suggestions that might come in handy.

So, what should you give a sleepyhead or someone you think should get more zzz’s? Here are our picks:

A New Mattress!

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Perfect for aging parents, siblings, and even yourself, a new mattress will guarantee a good night’s sleep for the new year. Just make sure to check with them how firm they like their mattresses to be or better yet, let them pick something from our website!

Pillows

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If you don’t have the budget for going all out, you can also go small and get a nice pillow or two. It’s best to give decorative or huggable pillows since pillows for sleeping need to be the perfect fit for sleepers.

Air Purifier

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Struggling with allergies in the bedroom? An air purifier will help you get better zzz’s. The best thing here is, if you’re not too keen on getting an appliance, you can also opt to give a potted plant that can also get the job done.

Pajamas

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Cute and cozy pajamas are some of the best gift ideas for those who love to lounge around and catch some shuteye.

Blankets

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Blankets are also great gifts for those who love to snooze as they will always get reminded of you every time they get under the covers. There are also tons of options to choose from, so you’re guaranteed to find the perfect gift for your loved one.

Eye Mask

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They’re cute, functional, and affordable, so why not opt to give them out as gifts? The best part is the fact that these items are very versatile. They can be taken and used anywhere, so you’re not only helping your loved one sleep better, but also get more zzz’s.

Linen Spray

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If nice scents relax the person you wish to give a gift to, a linen spray is an essential for their bedroom. These products are easily available and can even be DIY’ed so it’s easily one of the easiest gift options there is.

Candles

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This might seem like a cop-out gift, but anyone who knows how to relax will love a nice smelling candle for their bedroom. Skip the harsh smells and opt for these scents instead as they are the best for bedrooms as they’re relaxing and can enhance your sleep.

These are just a few examples of what would be great gifts to those who like to sleep and deserve to get more zzz’s. We hope we were able to give you a few good ideas to give out and make your holiday merrier.