Want to Cut Out Sweets in Your Diet? Try Sleeping Better

Everyone knows that sugar can be blamed for all of the additional inches on your waist. This is why ditching sugar is one of the everpresent dieting techniques out there.

However, if you have a sweet tooth, doing this can be easier said than done. This is particularly true if you rely on sweets to perk you up during the day. Despite the crash that it can cause later on, a sugar rush can be rather effective in helping you power through a midday slump.

This doesn’t mean that you can’t cut out sweet in your diet, though. With the right techniques, you can actually completely avoid sweets without sacrificing your energy levels during the day.

How?

Sleep better.

According to a study, increased sleep might be able to help reduce your sugar intake. While the research only involved 42 subjects and didn’t really say that sleep is the key to an improved diet, it still shows great promise.

As lots of people take in sugar because they’re tired and sleepy, sleeping more and better can definitely be the best solution to get rid of the problem. It’s like hitting two birds with one stone as this technique won’t just help you avoid sweets but will also boost your weight loss efforts, too.

With more sleep, you’ll get more energy for your workouts. It will also help reduce your other cravings, so you’ll most likely have to eat less. This can result in better creating better calorie deficit and more lost weight.

Besides, there’s really nothing wrong in improving your zzz’s if you’re sleep deprived anyway. It can do wonders on your health that if it did help you cut down your sugar intake, it will just be a bonus.

So if you’re having a hard time saying no to indulging your sweet tooth, sleeping more could be of great help to you. Try our many sleep tips in the blog to help you improve your zzz’s and you might just find yourself consuming less sweets in no time.

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Scientists are Now Saying that Sleeping In can be Good for You

One of the biggest dilemmas we’ve always had was whether to promote sleeping in on the weekends or not. Sleeping in has been strongly advised against by many experts as they can wreak your carefully crafted sleeping schedule. In fact, it’s one of the reasons why you feel groggy on Mondays. We resorted to promoting naps instead as naps are always good when done in moderation.

So imagine our surprise when a new study has emerged saying that sleeping in on the weekends can be good for you.

Honestly, it wasn’t entirely surprising since the science of sleep is still being researched. Sleep is such a complex activity so it’s not shocking to find contrasting information about the topic. It’s welcomed, actually, so it can be understood better.

But what does this new study offer?

Conducted by the Stockholm University, the study looked at the relation of sleep duration and habits to the general health of 43,000 people. They have determined that those who get less than 5 hours or more than 8 hours of sleep at night have higher mortality rates.

This has led experts to believe that even though you can’t really “bank” sleep, getting a few extra hours of shuteye on the weekends can be good if you really need it. You might not be able to offset the lost hours of zzz’s, but it’s a start. They still say that the best way to get better health is to get at least 7-8 hours of sleep nightly.

Simply put, those who are sleep deprived can benefit from sleeping in on their days off. If you’re not really in much need of the extra zzz’s, though, sticking to your regular sleep schedule would be best.

Sometimes You Just Need to be Creative to Get Your Kids to Sleep

It’s no secret that kids are buzzing balls of energy. They also reject their bodies’ need to sleep. With all the fun these youngsters get, though, the more sleep deprived their parents are.

A quick search online will give you thousands of parenting tips how to get your kids to sleep. If you’ll ask us, consistency and being firm on enforcing bedtimes would be our top tips, but this post is not about that. This post is to share just how creative parents are getting just to get their little ones turn down for the night.

We’ve rounded up a few of the most unique and hilarious techniques that parents do that might also give you a few ideas when you’re already running out of ideas how to get your little one shut down.

The Bedtime Checklist

One mom made sure that their little one won’t be pulling any stalling techniques on them everytime bedtime rolls in. By listing down all of the things their kid likes to request before lights out, they get to make sure that they run out of reasons to stay up.

If you’re going to give this technique a try, some of the things you can add to your list are:

  • get a drink of water
  • say goodnight to all the pets and toys
  • check the closets for monsters

Tailor-fit your list according to your little one’s antics and they’ll soon run out of reasons to delay their bedtime.

End the Day with a Game

If you’re raising a competitive ball of energy, turning bedtime into a game can also work. One parent found out that they can get their kids to ‘race’ to sleep. The first one to fall asleep wins the game and for some kids, it works.

Use Aromatherapy

If you already have your own collection of essential oils, you’re in luck. You can just use a few drops of lavender, chamomile, and sandalwood are just a few of the best picks that can help soothe your little one to sleep.

There are a few ways how you  can use essential oils to get the job done:

  • A few drops on a tissue paper placed near their bed or crib can already be enough for many kids.
  • Massaging a small amount on their temples can also work. Make sure that the oil is safe to use on skin before doing this, though. It’s also not advised to use this trick on infants and very young kids.
  • A few drops on a humidifier can also help disperse the scent inside your kid’s room, so it can also be a good way to help them calm down at the end of the day.

Use Some Background Music

Listening to some white noise proves to be a useful way for some people to focus. For others, it’s very relaxing that it can even lull them to sleep. There are tons of white noise sounds and videos that you can play for your kid to get them to fall asleep, so you don’t have to worry about where to start.

These are just a few relatively different techniques that parents use to help their little ones sleep. Some of them are largely similar to what most adults do, so they might not seem too weird for a lot of folks. They are guaranteed to work, though, as most of them are techniques that can get everyone fall asleep.

Give these tricks a go and maybe you can start getting good sleep at night, too.

New Year, New Sleep

The new year is definitely one of the best times to start a new routine that will help you sleep better. While you can just start having a bedtime any time of the year, the new year is an easy symbol of a fresh start.

How do you reset your sleep in 2018? Here are a three techniques worth looking into:

Get a new mattress.

Experts say that a new mattress can definitely give you a fresh start if you want to improve your sleep. Your sleeplessness and body pains can be largely attributed to an old, uncomfortable mattress, so switching to a new one can be a revelation to many sleepers.

Replace your pillows.

If your mattress is not up for replacement yet, your pillows will most likely be. Experts recommend swapping an old pillow for a new one every year or two, so there’s a good chance that you can already retire your pillows.

A new pillow will provide better support and can give you a cleaner surface to rest your head in. So if your neck already gets painful in the morning or if you suspect that it’s allergies that’s keeping you up all night, a set of new pillows might just be the solution you need.

Set a new bedtime.

If you’re going to do something that’s really new for you, the new year is a great time for it. This is why it’s also great to set a new bedtime on the first week of January as it can really motivate you to start anew.

Start the year right by paying closer attention to your health. Better sleep can work wonders on your body, so if you wish to do one thing for yourself, we hope that it can be this one.

Need help in getting better sleep? Read our posts here or on our official blog for more tips and tricks or get a new Salem Bed mattress for the best results.

5 Things You Can Add to Your New Year’s Resolution that will Lead to Better Sleep

Many of us will have “sleep better” as a New Year’s resolution for 2018. Unfortunately, not everyone gets it done. Sure, it can increase the time you spend in bed in January, but this resolution tends to be one of the easiest to break.

If you don’t want to break the same promises over and over again in 2018, you might want to start small. Tweaking a few habits can also improve your zzz’s so why not start from there?

Where do you start? Here are a few that you can add to your list:

1. Drink more water during the day.

Dehydration can affect a person in so many ways. When you’re awake and dehydrated, you’d feel tired, sluggish, and even irritable. This is why it shouldn’t be too surprising that it can also have a negative effect to your zzz’s.

If you haven’t been drinking fluids all throughout the day, it’s very common to find your sleep disrupted during the night. Dehydration will naturally dry up your nasal airways which can then cause great discomfort and sleep disrupting snoring. Nocturnal leg cramps are also typically attributed to dehydration.

The key, however, to getting this technique right is to hydrate well during the day. Don’t guzzle a liter of water before hitting the sack as that will also result to disrupted sleep.

2. Stop trying to perk yourself up in the late afternoon or early evening with caffeinated drinks.

Caffeine is best known for its stimulating effects in the body. It also stays in your system for up to five hours. So if you drink some in the late afternoon or early evening in hopes to energize yourself, you can also be sure that it will affect your sleep. You can get some sunshine or take a walk outside to jolt yourself awake as alternatives.

3. Unplug an hour or two before bedtime.

Experts say that the internet is the biggest sleep disruptors in the modern age. The fact that it offers so many content to devour and it’s so easy to access make it nearly impossible for lots of people to disconnect.

The devices used to access the World Wide Web are also very disruptive to sleep.  The blue light found in electronic screens tends to trick the body into thinking that it’s daytime. This is why staying glued to your device, even when you’re already in bed, won’t make you sleepy right away.

These are some of the reasons why most sleep experts want electronic screens banned from the bedroom. If this is too drastic for you, you can always just unplug an hour or two before your bedtime.

4. Learn how to unwind after a long day.

Ever tried going to bed while you’re still super stressed? It’s highly likely that you didn’t conk out right away that night. If you often find yourself still super wired by bedtime, learning how to relax and unwind is a must. This can be the very trick you need to help yourself fall asleep faster.

5. Stop hitting the snooze button.

Believe us when we say that we get the allure of the snooze button. However, there are tons of compelling evidence that it’s bad for your sleep, health, and day, so please, just ditch this habit in the new year.

While improving the quality of your sleep can be a challenge, there are small things can do to make a difference. Starting small can also make the task more manageable, so give these tips a shot. You might be surprised at how effective they can be in improving your zzz’s.

How to Trick Yourself to Fall Asleep when Your Body Clock is Out of Whack

The holiday season is definitely upon us. And as usual, it’s not good for our sleep. With so many parties and get togethers to attend and prepare for, most of us have to sacrifice sleep just so we can get everything done. As a result, this can damage your body clock which can leave you groggy and by January.

If you can’t avoid going to bed late, the next best thing that you can do is to try to sleep earlier the next night. It can be difficult, especially if you had the luxury of sleeping in the morning or taking a long nap during the day but fret not. There are a few techniques how you can get yourself to sleep faster if you want to get your sleep back on track.

These tricks are recommended to get you drowsy with sleep in just minutes:

Grab a Boring Book

Lots of experts recommend reading a book before bed. It has several benefits, for starters. But for many, it’s the best way to unwind, especially with the help of the right title.

If you’re an avid reader, you’ll know that some books can keep you up all night which defeats the purpose of reading to lull yourself to sleep. This is why you should be able to choose a good bedtime read that is mostly boring for you.

A “boring” book doesn’t necessarily mean that your choice is useless or a bad title in general. It should only be something that’s not completely interesting to you so you won’t get so engrossed in it. This way, you can find yourself tuning out and getting more relaxed.

Repeat Certain Words

Some people say that repeating a specific word over and over can get you sleepy right away. The monotony of the activity and the rhythm involved can help you relax and doze off after a while. A few experts even say that it’s much better than counting sheep, so it’s certainly worth a shot.

Learn an Effective Breathing Technique

If you’re too wired or riled up to get to sleep, learning a breathing technique can also help. This method is effective in soothing your nerves and helping you relax.

Use a Sleep Inducing Product

There are tons of products that are designed to help you calm down and lull you to sleep. Votives are some of the most popular options for this purpose. You’ll also find creams and lotions that are said to be effective in calming you down. Some also opt for pillow packs to help them calm down.

Give them a go and find out what works for you. You might be surprised how useful they can be to help you sleep better.

Why You should Add Sleep to Your Self-Care Regimen

There’s no doubt that “self-care” is one of the most popular trends today. While it may sound over hyped, the idea behind it is wise. With modern lifestyle being too busy, lots of us forget to just sit back and look after ourselves. This is a crying shame, especially since, as the bible says, your body is a temple. You can’t do much if your body has deteriorated.

So if you have so many things to do, self-care is the best thing to balance everything. With a hectic schedule and having to look after everyone else, it’s very easy to lose yourself to the stress of it all. Doing some self-care techniques will help you stay centered and feeling good about yourself.

The best thing about self-care is the fact that there are tons of different techniques to get it done. But aside from massages, aromatherapy, and a boatload of pampering, sleep is still the ultimate self-care technique in our opinion.

If you’ll think about it, a good nap or a night of sleep can still be the best way to relax and get help yourself feel better. It can be the best way to feel-rested, get some quiet time, and just re-center yourself altogether.

Unfortunately, getting quality sleep isn’t always easy. But it’s not always hopeless. A bit of effort may be required for some, but you can always improve your zzz’s. You’ll find tons of tips how you can do so in our blog, so you don’t have to look far and wide to get started. The most important part is the willingness you have to change your ways and soon you’ll be on your way to care for yourself better by just getting quality shuteye nightly.