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.

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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.

Why You Need to Get Some Sleep During the Holidays

Good news: the holidays are here! Bad news: it’s highly likely that you’ll have to miss some zzz’s. With the horrible traffic, late night parties, and long-haul travels the holidays have in store, lots of people opt to lose sleep than miss out on what’s happening. As a result, most people end up with a massive sleep debt by the time the new year rolls in.

Being groggy and sluggish on your first day back is not how you’d want to start your year, right? The lack of sleep you’ll get during the holidays will soon manifest itself as soon as you get back on your regular programming and it can get tough.

It’s very easy to avoid all of that if you can just make the effort to maintain your regular sleep schedule during the holidays. If you’re doing well in having a regular bedtime and wake up time before the holidays rolled in, sticking to them will help you avoid incurring sleep debt during the most wonderful time of the year.

In short, the secret to ensure that you’ll start the new year right is as easy as sticking to your bedtime.

Want some motivation to get to bed even with the temptation of staying out with friends and family? A new Salem Bed might just do the trick. Check out our selections at www.salem.ph and you might just find something that will make you look forward to bedtime.

Travel Sleep Tips and Why It’s Hard to Get Restful Sleep on the Road

Holidays are not only known for family get-togethers and some time away from the workplace. They also come with long haul trips to the provinces and nights of sleeplessness.

Because it’s already a given that you’ll lose a couple of hours of sleep during the holidays, what some people try to make amends by just sleeping on the way to wherever they’re going. Unfortunately, this doesn’t cut it as it’s nearly impossible to sleep while traveling.

Ever wondered why? Here are a few answers:

  • REM sleep paralyses your spine and muscle tone which makes it difficult to sleep while sitting up. Your spine won’t be able to hold your body up while asleep, so it’s common to find yourself getting jolted awake when you lose control of your body.  This makes it almost impossible to sleep while sitting on a vehicle.
  • A vehicle’s chair isn’t exactly what most people consider as comfortable. Being comfortable will make you feel relaxed and ready to fall asleep and that’s just hard to achieve while riding a bus, plane, or car.
  • You might feel worried about your safety. It’s unfortunate that people with malicious intents like to take advantage of sleeping individuals in public spaces, so you have to stay on your toes to keep yourself and your belongings safe while traveling. This can keep you on edge which won’t really help your sleep.
  • Your co-passengers are noisy. Not everyone can fall asleep next to a screaming child or a talkative group of people.
  • You’re dehydrated. Lots of us don’t really drink anything when traveling because of the hassle of having to go to the bathroom. Most of the time, they’re completely inaccessible, so it’s best to not just drink anything. Unfortunately, dehydration won’t just make you uncomfortable, but it also makes you feel more exhausted. These, in turn, can make it harder to get a good shuteye while on the road.

As most of us like to make the most of our time, lots of long haul travels to the provinces are often scheduled at night. This way, you can just sleep en route and then get to what you want to do in the morning when you get to your destination. While you can still sleep while traveling, it won’t be as restful as the sleep you’ll get in your bed.

So, what are you to do? Here are a few tricks that can help you manage the inevitable loss of sleep during the holidays:

Plan Your Holidays Better

If you’re traveling for an action-filled getaway over the holidays, you should make sure to plan it better. It’s best if you can squeeze in some time to actually sleep before getting on your itinerary.

You should also make sure to get some free time in the evenings. This way, you can get ample rest after a tiring day. Sticking to your bedtime is also the best way to ensure that you won’t damage your sleep habit, so try to do that as well.

Pack Your Valuables Properly

If you’re worried about losing your valuables, make sure to secure them while in the vehicle. Wearing a small bag underneath your clothing can help secure your money and IDs. If you’re carrying other valuables, safely pack it inside a bag that you can stash safely away.

Bring Pillows

The seats on most vehicles aren’t comfortable even for sitting, so if you want to sleep on them, you should at least try to make them more comfortable. Pillows are the most portable items that can help you get comfortable, so, if you can, bring one to help you get some shuteye while on the road.

Stay Hydrated (If Possible)

As mentioned above, dehydration can make you even more tired, so it’s important to stay hydrated even while traveling. Doing so can be hard if you’re going to use public transportation, though.

To avoid the hassle, you can limit your liquid intake while on the road and opt to rehydrate well once you get to your destination. If your trip has scheduled stops, you should also take full advantage of them. Rehydrating about 45 to an hour before the stop can be a good way to make sure that you’ll be able to get your fill of fluids and still make it to a comfort room when your bladder neeeds it.

Take a Premium or Sleeper Bus (If Possible)

Lots of long haul destinations are now catered by Premium and sleeper buses. Due to the size of their seats, they can be comfortable eonough to sleep in. They can be the best options if you want to make the most out of your time. Unfortunately, they’re not the cheapest options, but if you can splurge anyway, your mode of transportation is always a good place to put your money in.

If your time off from work or school will involve a lot of traveling, keeping these in mind can come in handy. They can help minimize the number of hours of sleep you’ll lose over the holidays.

The Reason Why You Sometimes Feel Giddy and Energetic When Sleep Deprived

Have you ever experienced feeling so hyper after a few sleepless nights? It’s quite surprising and mildly encouraging, right? Because you totally expect to look and feel like a zombie, the burst of energy on what could be some of your busiest days ever is a great gift. But what does it mean and is it bad for you? Should you be worried?

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The thing with the sleep deprived brain is that it can get extreme. You don’t need to read a study to know that lots of people who aren’t getting a lot of zzz’s are irritable and pessimistic at best. However, one study discovered that the brain’s reward networks also go into hyperdrive when deprived of sleep. This means that you can end up taking neutral cues as positive ones when you haven’t gotten some shuteye in a while.

While this sounds great, it can also be burdensome in many occasions. Not because lack of zzz’s makes you hyper and giddy does it mean that you’re doing alright. You should actually look at it as you not communicating properly, which can lead to interpersonal complications later on.

What we’re getting at here is, not because you’re feeling up and happy despite not getting enough sleep does it mean that you’re fine not getting quality shuteye. You might feel great, but, really, sleep is important, so you should work on improving your sleep hygiene.

Sometimes, Getting Out of Bed is the Best Solution for Your Sleep Woes

When it comes to sleep, there’s hardly any better surface to do it in other than a good bed. This is why we often tell you to invest in a great one, so you can get comfortable and get a good night’s sleep.

However, there are also those instances when it’s better to get out of bed if you want to fall asleep. It might sound counterintuitive, but it’s actually proven to be effective by many sleepers around the globe.

So, how does it work? Here are two good instances when it’s better to get out of bed instead of stay in it.

Can’t Sleep? Get Out of Bed

Whether you have insomnia or you just experience difficulties in falling asleep every now and then, it’s never good to force yourself to fall asleep. If you find it hard to catch some shuteye at bedtime, experts say that it’s better to get out of bed. This way, you won’t have your bed associated with snoozing difficulties.

Once you got out of bed, it’s best to do something dull and boring. Listen to some relaxing music or a specialty podcast that’s designed to help you fall asleep. You can also pick up a book that you’re not particularly interested in (this might backfire, though, as you might end up with a rather exciting paperback). Doing breathing exercises can also help to relax your mind and body.

Your Mattress Might Need Replacing

In many occasions, it’s your bed that’s keeping you from catching some shuteye. If you’re completely uncomfortable, it’s time to ditch your old mattress and get a new one. Most mattresses are only ideal for use for 7 to 10 years anyway, unless it has a higher warranty.

They’re not exactly designed to last a lifetime since the fabric and foam can soak in bodily fluids and become a breeding ground for creepy crawlies. The materials also degrade after a while, especially foams. They will naturally shrink over time, so you should definitely consider getting a replacement unit after a while.

Getting Out of Bed can Lead to Better Sleep in Some Cases

If you’ve already run out of options how to fall asleep, maybe getting out of bed can be something new to try. Give it a shot and you might just find a whole new way to get more zzz’s.

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.