Christmas Gift Guide: Best Last Minute Self-Care Gifts Under $40

Get your online Christmas gifts while you still can! Use this guide to find amazing gifts that you can still order in time for Christmas and are budget friendly.

If your budget is... $10 - $20 (USD)

The Body Shop Handfuls of Happiness Gift Set - $9.00
This novelty gift has a trio of nourishing, hydrating hand creams that work wonders for dry, winter skin. Soothe with almond milk and honey, feel revived with fruity strawberry, nourish with nutty, creamy shea.

Natural Himalayan Salt Lamp - $19.95

These lamps can be used anywhere in your home but are most beneficial in bedrooms, living rooms, home offices and kitchens. When used properly, these lamps help create a peaceful environment, which helps offset the negative effects of the electronic devices we constantly use.

Paintstrokes 4mm Yoga Mat  - $19.99

Whether you're at home or at the yoga studio, Oak and Reed's Paintstrokes Yoga Mat provides the security of a double-sided non-slip surface along with a cool, stylish look. A colorful carry rope is included.

If your budget is...  $30-40 (USD)

Google Home Mini - $29.00

Get hands-free help in any room. Google Home Mini has the Google Assistant built in, so you can ask it questions and tell it to do things. Just start with “Hey Google” to get answers from Google, tackle your day, enjoy your music and entertainment, and control your smart home

Big Red Rooster Premium Sound Machine - $29.99
Features 10 high-quality sounds to create an idea sleep environment

Mia Aroma Diffuser - $39.99
Use your favorite pure essentials, and Mia will blend water and pure essential oil, and emit your favorite fragrance.

Bamboo Bathtub Tray Bath Table - $39.99

Crafted from 100% natural and Eco-friendly bamboo, environment friendly and looks fantastic.

We hope this helped you find the the perfect self-care gift while keeping it under $40! Good luck shopping and happy holidays!

source https://goodmorningsnoresolution.com/blogs/news/christmas-gift-guide-best-last-minute-self-care-gifts-under-40

The Best Way to Fill Your Sleep Journal

Many people keep a journal or diary, maybe even one dedicated to recording dreams, but have you heard of a diary dedicated to your sleep patterns? This is a simple tool that allows anyone to track their sleep habits and figure out what helps them get to sleep, or may be hindering their ability to get proper shut eye. There are many versions of sleep diaries, but here are some of the recommended notes we think you should take in yours!

• The time you went to sleep & woke up

This will track how many hours of sleep you got, and will help you find the ideal amount of hours that make you feel revived and well rested the next morning.

• How easily you fell asleep

This will allow you to consider how factors such as caffeine intake, time on electronics or naps throughout the day had impacted your ability to fall asleep.

• What may have bothered you in your sleep

If you notice yourself waking up or having a difficult time falling asleep, this would be the place to write down why. A partners snoring, too much light, or worrying thoughts could be examples of disturbances to sleep. It can be helpful to note these things so you can find a solution, especially if they bother you consistently.

There are many apps that can help you track your sleep on a digital form, or if you prefer paper, you can easily create your own sleep journal format. There are also many free and printable outlines such as the one from the Sleep Foundation found HERE.

We hope that you consider recording your sleep patterns with a tool like this, to learn more about your nights and achieve better sleep!

source https://goodmorningsnoresolution.com/blogs/news/the-best-way-to-fill-your-sleep-journal

Join us as we help support children in developing countries

We are thrilled to announce Good Morning Snore Solution’s partnership with Sleeping Children Around the World (SCAW)!

SCAW is a volunteer-based organization that works tirelessly to give millions of children a chance at a good night’s sleep. This is done by providing children in developing countries with bedkits that contain basic fundamentals they are often deprived of, such as a mattress/mat and a bednet to protect against vector-borne diseases such as malaria. SCAW ensures that all bedkits also include clothing and school supplies to give these children extra support to achieve better lives along with better sleep.

In 1970 Murray Dryden took a trip to Pakistan where he tripped over a child sleeping on the street. Recognizing the harmful impacts of poor sleep on health, memory, emotions and academic potential, Mr. Dryden and his wife, Margaret Dryden, created SCAW and made a commitment to make a difference in the lives of children worldwide. Over the past 48 years, SCAW has focused on distributing bedkits for free to children aged 6-12 from any culture and religion around the world. To this day, SCAW has raised more than 40 million dollars and delivered more than 1.5 million bedkits to children across 34 developing countries.

MPowrx (makers of Good Morning Snore Solution) and SCAW share common values when it comes to helping people get a better night’s sleep, increasing overall wellness and enabling people to live better lives.

MPowrx hopes to help spread this positive impact and help SCAW support even more children! Putting hopes into action, MPowrx is joining forces with SCAW this holiday season to raise awareness and funds to support children around the world.

During December 3 - 14, Good Morning Snore Solution will be donating a portion of every sale to SCAW and is hoping you will join in spreading the joy! This holiday, we encourage everyone to contribute to this charitable organization, and we will be offering prizes for those who do during our 12 Days of Christmas Giveaway! During this giveaway, we are offering 12 amazing sleep prizes, and many ways to enter to win!

A donation of only $35 gives SCAW the ability to give a child a bedkit which contains a mat or mattress, pillow, sheet, blanket, mosquito net and school supplies.

100% of donations to SCAW go towards creating a bedkit, so you can feel secure in knowing all of your donation will be put towards supporting these children. It is worthy of mention that bedkit items that are locally sourced, creating a positive economic impact in the local community where the children live.

Want to learn more about how you can help us support SCAW while winning some amazing prizes? Follow us on Facebook and stay tuned for more information.

source https://goodmorningsnoresolution.com/blogs/news/join-us-as-we-help-support-children-in-developing-countries

5 Helpful Methods to Tackle Insomnia

Suffering from insomnia? Many can relate. In fact, insomnia is one of the most common sleep disorders experienced by adults. Lack of sleep can contribute to dangerous driving, serious health issues and slowed cognition, so why isn't there more out there to help those with insomnia?

We wanted to gather 5 helpful methods that others have used to beat insomnia, without the use of sleeping pills. If insomnia is something you are experiencing, we hope these methods help you get the rest you need.

1. Keep your sleep clock consistent. By waking and falling asleep at the same time everyday, your body will eventually develop this as a habit, making it easy to fall asleep at an ideal hour. Limit the amount of naps you take as well, as this may interfere with your bodies ability to wake and fall asleep at a consistent time.
2. Cut the caffeine… by a certain time. Stimulants like coffee can last in your system for hours, so by being aware of how it impacts your body and your sleep will help you know if you should stop drinking it by a certain time in the day.
3. Engage in exercise. It may be difficult to find the time to workout, especially if you are exhausted from not getting enough sleep, but try to fit in some form of physical activity in the day (ideally at least 3 hours before you go to bed). This will help tire you out and aid your ability to drift off to sleep.
4. Take care of your mental health. Many of those with insomnia state that their mind races with worries when they are unable to sleep. A tip to combat this stress is to think about what you are worrying about, and write down a plan on how it will be resolved. Reducing stress in general also helps the mind relax, and this can be done through meditation, breathing techniques. Engaging in therapy has also helped a lot of individuals who suffer from insomnia be able to manage their stress and get a better sleep.  
5. Make yourself the most comfortable in bed. Control temperature, lighting and noise to your liking. Set a sleep-time comfort routine that tells your body you are ready for bed, while ensuring you have all you need to be comfortable for the night and not have to get up. Try to limit eating and drinking before bed, as you want to relax the body and not have to think about your full bladder.

If you have any other helpful tips for insomnia, we would love to hear from you! We hope the methods we shared are achievable, and help you get a goods night rest.

source https://goodmorningsnoresolution.com/blogs/news/5-helpful-methods-to-tackle-insomnia

5 Soothing Sounds to Stimulate Sleep

We know that keeping a room dark without disruptive lights help aid sleep, but sometimes your thoughts can not shut off in a black, quiet room. Rather than reading or watching TV, listening to audio is a great way to fall asleep without being disrupted with light. From podcasts to music, here are 5 different types of audio that help people to fall asleep.

1. Trying to shut your mind off? Try white noise.

Consisting of sounds of waves, wind, urban traffic and crowd noise, white noise helps many fall asleep at night. This noise that can consist of many unique sounds which drowns out everything else that is distracting the brain from drifting off. Discover what white noise sound suits you.

2. Want to fit in some learning? Explore podcasts.

Podcasts are a great form of audio that is easy to access and are suited to a numerous amount of interests. It’s easy to find a topic of interest, and many platforms you can access them free, such as:

• iTunes 
• Google Play 
• Spotify 

You can even listen to podcasts tailored to inducing sleep.

3. Want to feel comforted? The right music can help you relax.

Music can have a direct effect on your nervous system, helping your body relax and prepare for sleep. Studies have shown that those who listen to 45 minutes of relaxing music before bed fall asleep faster, have longer sleeps, wake up less and are more rested in comparison to when they do not drift off to tunes.

Not too sure where to find relaxing music? Youtube is a great resource that has calming tracks that last as long as you sleep.

4. Want some entertainment? Get hooked on audiobooks.

Audiobooks can be just as good as watching TV or reading but are something you can do in the dark and easily drift off to sleep to. Search for audiobooks online to find a wide selection, you can even listen to some on Spotify! 

5. Stress keeping you awake? Guided meditation will help you stay calm.

Studies have shown that meditation decreases levels of stress, which is a factor tied closely to many sleep disorders. Guided meditation helps you focus on your breathing, and allows you to reach a sense of relaxation. This technique not only helps you fall asleep for the night, but meditation improves your overall well being, which is strongly connected to sleep.

Guided meditation audio clips can be found on many platforms, and there are even apps dedicated to this relaxation method, such as Headspace.

 

Play these sounds out loud, or through wire or bluetooth headphones. With the variation and the benefits these bedtime sounds have to offer, you will definitely be getting your much needed shut eye! 

source https://goodmorningsnoresolution.com/blogs/news/5-soothing-sounds-to-stimulate-sleep

The Experts Have Spoken: This is the Mattress You’re Going to Want to Buy

Note: some of the links below are affiliate links, meaning, at no additional cost to you, Good Morning Snore Solution will be compensated for any purchases made.

There are countless companies out there claiming to offer the best sleep products on the market, but the science to back up these claims may be lacking. We wanted to help you find the best sleep products supported by trusted scientific data, and we thought we would start with mattresses.

The Science of Comfort

For most of us, comfort is the first thing we look for when choosing a mattress. As stated by many sleep doctors, comfort is a relative sensation and a good mattress is one that you personally find to be comfortable. Dr. Milton Chua, M.D., a specialist in sleep medicine, states that a good quality of sleep “means that you're not waking up a lot of times during the night.” Finding a good mattress for you plays a significant role in your ability to sleep without any physical discomfort that may disturb your sleep.

“It is all about personal preference,” says Sara Elizabeth Benjamin, M.D., a neurologist and sleep medicine specialist.  This idea is shared by many sleep doctors, including neurosurgeon Joshua M. Ammerman, M.D., who says “the best type of mattress is the one you find most comfortable.” This is why he recommends investing in a mattress that allows you to adjust the firmness. Jeffery Goldstein, M.D., suggests that a customizable mattress is preferable as it allows patients to choose the level of firmness that works best for them. Rather than quickly comfort testing in a mattress store, actually sleeping on a mattress will give you a better idea of your preferred firmness level. This is why risk free trials are so valuable, as you can test out a chosen mattress and return it if it doesn't suit your needs.

When it comes to the science of comfort, Layla has it figured out. The Layla mattress is two-sided: the top side is soft and the bottom side is firm. This allows users to flip it to their ideal comfort. And if that weren’t enough, each Layla mattress comes with a 120 night risk free trial with no fees for return.

The Science of Support

As stated by many sleep professionals, proper support for the body is essential for a mattress to give someone a proper sleep. Dr. Chua notes how “even pressure throughout the body is what you need to feel for in a mattress.” This involves the curvature of your spine, so it is important to pick a mattress that creates the same curve in your spine as when you are standing straight.

Designed with proper support in mind, Layla uses copper-infused memory foam which provides variable support to relieve pressure points. 

The Science of Temperature

Considering how a mattress absorbs heat and regulates temperature is necessary when searching for the perfect mattress. Dr. Chua states how you do not want a mattress that is too cold, too warm, or absorbs temperatures, making it steadily increase in heat. Memory foam is a common material used in most mattresses today as it’s extremely comfortable, the downside to this, however, is that it locks in heat, as noted by Dr. Ammerman.

While the Layla mattress is made of memory foam for optimal comfort, it is infused with copper - one of the most conductive metals in the world, resulting in a mattress that takes your body heat, carries it away, and keeps you cool all night long.

At Good Morning Snore Solution, we’re all about the scientific facts. We like to see brands take sleep as seriously as we do and develop solutions based on clinical data. For this reason, we’re all for Layla mattress as it critically addresses the key elements of a good mattress in order to deliver a good night’s sleep.

Choosing a mattress can be difficult, and while Layla is a great option, it certainly isn’t the only one. If you’re in the process of finding a new mattress, look out for temperature cooling technology, a supportive foundation, and be sure to take your time trialing it to ensure it’s the right fit for you. Not sure if you need a new mattress? Here are 5 clear signs that it’s time to start mattress shopping.

***PROMOTION ANNOUNCEMENT***

For the entire month of November, you, our readers get an exclusive, best in market discount on all Layla mattresses! Get $125 off any sized Layla mattress AND a free pillow when you use the coupon code FRIENDSOFGMSS. Buy now!

References:

https://healthcare.utah.edu/the-scope/shows.php?shows=0_rvz3r1w2

https://www.spineuniverse.com/wellness/sleep/5-mattress-buying-tips-reduce-back-pain-improve-sleep

https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/choosing-the-right-mattress-making-a-smart-investment

https://www.consumerreports.org/neck-pain/neck-back-pain-mattress-strategies/

source https://goodmorningsnoresolution.com/blogs/news/the-experts-have-spoken-this-is-the-mattress-you-re-going-to-want-to-buy

Do These 4 Yoga Poses in Bed to Help You Sleep

Yoga is a relaxing and natural method to promote sleep, and can be achieved without equipment or experience. This restorative practice reduces stress, tension and anxiety, which allows both the body and mind to rest. Achieving a sense of relaxation in both the body and the mind are essential for drifting off and achieving a deep, restful sleep.

Here are some poses to help you sleep, which you can practice easily in the comfort of your own bed: 

Child’s pose

Sit kneeling with your legs far apart, then fold forward so your forehead is resting on the ground mat or bed (depending on where you choose to practice). Without raising them, touch your hands together and stretch your arms as far as they can reach over your head. Move your hips back as far as they go while keeping your hands reaching and grounded.

This pose is easy and comforting, and relieves mental and physical tension which may impact your ability to fall asleep. 

Plow Pose

 

Lie down on your back ensuring there is lots of space above your head. Slowly lift your legs and hips so your legs swing over your head and your touch the ground. Have your arms at your side with your palms down, or interlace your fingers behind your back.

This pose stretches your back and neck muscles, which helps dissolve common physical tension and brings overall relaxation to the body.

Revolved Abdomen Pose

 

Laying on your back, bend your knees into your chest and spread your arms out at shoulder level with your palms facing up. Rest your knees to the right side of your body, pointing them to your right elbow. Keeping your left shoulder blade on the ground, stretch your left arm out as far as you can. Repeat on the left side.

This pose gives a great stretch to the lower back and helps with digestion by stimulating blood flow to the organs. This pose has also been found to ease insomnia.

Reclining Butterfly

Sit with the bottom of your feet together and closest to your body as is comfortable. Slowly lay your back down, and drop your knees as far as they can go while keeping your feet together. With every deep exhale, sink deeper and deeper into this stretch.

This pose decreases muscle tension, relieves insomnia, reduces anxiety and combats nervous tension in the body.

source https://goodmorningsnoresolution.com/blogs/news/do-these-4-yoga-poses-in-bed-to-help-you-sleep

What Makes Side Sleeping the Best Position?

Note: some of the links below are affiliate links, meaning, at no additional cost to you, Good Morning Snore Solution will be compensated for any purchases made.

Do you sleep on your side? Most people do; in fact, it’s the most common sleeping position. Side sleeping has many benefits, and is the best for those who snore, but this sleep position does not come without its downsides. Side sleeping can cause pain by leaving your upper leg unsupported, rotating your lower back, and putting stress on your hips. Due to this, putting a pillow between the knees has become a highly recommended solution, as this prevents the downward pull on the hip.

This is why Sleepy Kneez, a pillow especially designed for cushioning your knees, has helped many sleepers reduce pain and get the good night's sleep they deserve. But the good news doesn’t stop there! Until October 23, Sleepy Kneez is offering you, our readers, 20% off all Sleepy Kneez products with the coupon code FRIENDSOFGMSS.

Click here to buy our favourite Sleepy Kneez pillow at 20% off!

The pillow has an adjustable stretchy band, keeping it in a comfortable position all night long, no matter how much you move. Sleepy Kneez also can be fitted with a custom hot/cold gel pack insert for additional comfort and pain relief. Heat can help relax the knee muscles and lubricate joints, where as cold can help reduce knee swelling, pain and inflammation. In addition to all these features, the Sleepy Kneez knee pillow helps to:

• Eliminate pressure on the hips & back
• Cushion and comfort the knees
• Support the spine

While back sleeping worsens snoring and sleep apnea, sleeping on your side does the opposite by opening airways. Side sleeping also prevents acid reflux, supports fetal health (for those pregnant) and is a position where you can easily keep your spine aligned, with the right pillow of course.

With its many benefits, a 30 day return period, and 20% off, there’s not much to lose! Give Sleepy Kneez a try and use the coupon code FRIENDSOFGMSS at checkout for 20% off!

source https://goodmorningsnoresolution.com/blogs/news/what-makes-side-sleeping-the-best-position

How Does Light Help us Sleep More Soundly?

Sun exposure is necessary for all life, and its rays strongly influence human well-being. Like any living thing, us humans need the benefits the sun gives us to thrive and function properly.  Think back to days which you spent in the sun, and reflect on how you feel. It is common to feel happier and more relaxed after soaking in some rays, and there is a scientific explanation to back this up. Light from the sun stimulates the release of the hormone serotonin, which increases happiness! Along with serotonin, light also produces the release of melatonin, which helps us naturally go to sleep and wake up at the right time.

Although sunlight is needed for us to survive, it is often difficult for us to get the proper amount of light needed. Many of us spend our days inside, and are impacted by the seasons such as winter, where sunlight is sparse. Due to this and our heavy use of technology, our body is often confused by the light signals it receives, straining our ability to get a sound sleep.

A study comparing the sleep patterns of employees without office windows to those with windows in their office space showed that those who got sunlight access slept an average of 46 minutes per night and tended to be more physically active and generally happier.

Because the wellness of many individuals has been impacted by lack of natural light sources, light therapy methods were created as a solution. These therapy methods mimic the light given from the sun, and offer the same benefits that sunlight brings. This artificial light substitutes regular sunlight that may be difficult to get enough of, and offers all the benefits of the sun’s light without the harmful UV rays. Like the sun, this light improves mental and physical health as it promotes proper sleep cycles and lifts mood by helping your body release happy hormones.

Results a study where the impacts of artificial light treatment were analyzed, showed that, in comparison to those who were exposed to 100 lux (a measure of illumination) a day, those exposed to 2500 lux a day reported:

• The ability to fall asleep faster
• An increase in sleep time
• Decreased insomnia intensity
• Decreased pre-sleep anxiety
• Improved overall daytime functioning
• Less daytime fatigue
• Less daytime sleepiness

These alternative light producers bring the proper amount of sunlight into your daily life, and can also work around your busy schedule. In the form of lamps, bulbs and boxes, light therapy can be used while you are reading, working, doing chores, or really, doing anything.

If you find yourself not getting tired at night, or lacking energy when your alarm sounds in the morning, methods like light therapy can greatly help reset your internal sleep clock.

**GIVEAWAY ANNOUNCEMENT**

Until October 15, 2018, you can win not only a Light Therapy Lamp, but also a Natural Wake-up Alarm Clock, a Good Morning Snore Solution Value pack AND a $100 Amazon gift card. Win this ultimate Happy Sleep Sweepstake by clicking here.

Study referenced:

https://doi.org/10.1111/j.1479-8425.2007.00272.x

source https://goodmorningsnoresolution.com/blogs/news/how-does-light-help-us-sleep-more-soundly

Snoring in Young Adults: Recognizing the Risk

Written by: Michael Todd Sapko MD, PhD

What is snoring?

Snoring is the sound produced by vibrations of the mouth and throat (upper airway) during sleep. When we sleep, the muscles in the neck relax, and tissue in the throat (pharynx) collapses a bit, blocking airflow from the nose and mouth. Gravity and relaxed muscle tone also cause the tongue to fall into the airway. These tissues impede the flow of air and, as air passes by, the tissues vibrate, causing the snoring sound that everyone has heard. In essence, upper airway constriction during sleep causes snoring.  

Who snores?

Snoring is extremely common. In otherwise healthy people between 30 and 60 years old, 44% of men and 28% of women snore virtually every night. In fact, almost everyone snores occasionally. People of all ages snore, from infants to children to adolescents to middle-aged adults to the elderly. Snoring often begins during adolescence and young adulthood; though snoring may go unnoticed and undiagnosed in this age group if patients sleep alone. This is particularly troubling since the detrimental health effects associated with snoring are cumulative, which means that if they start early and are left untreated, they get worse over time. Therefore, if someone starts to snore as young adult, the problems could magnify by the time they reach middle age.

Is snoring a problem?

Not everyone who snores has a problem. On the other hand, snoring may be a clue to a severe condition such as sleep-disordered breathing or obstructive sleep apnea. Most sleep researchers agree that the severity of snoring exists on a continuum. On one end of the spectrum is simple snoring, and obstructive sleep apnea is on the other end. In the middle are conditions such as sleep-disordered breathing and upper airway resistance syndrome.

While simple snoring does not generally pose an immediate health risk to the patient, it can create substantial problems for the patient's partner. Even simple snoring can be loud, and can prevent the snorer’s partner from getting adequate sleep. In the extreme, snoring has led to physical fights and divorce, according to the Married Couples Sleep Study at Rush University Medical Center.

When trying to determine if snoring is a problem for the patient, physicians generally focus on two things: airflow and sleep quality. If the snorer has reasonably good air flow to and from the lungs, snoring is unlikely to be an immediate health problem. When airflow is more restricted, the patient must work harder to keep the airway open. This means breathing harder, coughing, gasping, and waking at night. If too much of this extra work occurs, it interferes with sleep, leading to daytime tiredness and the many other health effects that come with obstructive sleep apnea.

I hardly snore…do I have a problem?

Unfortunately, the loudness of snoring does not always correlate with airflow. Loud snorers may have reasonably good airflow, while soft snorers may have dangerously low degrees of airflow. Consequently, snorers cannot know if their snoring is a health problem simply by knowing how loudly or softly they snore (especially in younger patients). The only way to know for sure if snoring represents a medical problem is to have a sleep study (i.e. polysomnography).

Snoring is a problem that gets worse over time

Since snoring exists on a spectrum, from innocuous snoring to dangerous snoring, all snorers are at some risk of having problem snoring—if not currently, than in the future. Unfortunately for people who snore, the snoring spectrum is tilted toward increasing danger. Stated another way, simple snoring tends to become mild obstructive sleep apnea and mild obstructive sleep apnea tends to become severe obstructive sleep apnea. This worsening can happen quite quickly. Pendlebury and colleagues found that untreated sleep apnea could get substantially worse in as little as 17 months. While weight gain can be a reason for worsening sleep apnea, the Pendlebury group found that weight was not always a factor, i.e., sleep apnea got worse even in people who maintained the same weight. Moreover, this progression can happen in people of all ages. In a study of 70 children aged 6 to 13 years old diagnosed with primary snoring, 37.1% had progressed to obstructive sleep apnea over a four-year period.

The consequences of problem snoring

Large epidemiologic studies suggest that snoring may be related to high blood pressure, cardiovascular disease (e.g. atherosclerosis, heart attack), and cerebrovascular disease (e.g. stroke). Norton and Dunn showed that in over 2000 people surveyed, snoring was associated with high blood pressure, heart disease, diabetes, and daytime sleepiness, among other problems. The risk of developing these conditions was higher as snorers got older. In a larger epidemiological study (~3000 patients), researchers found that snoring increased the risk of cardiovascular disease and stroke, each by 1.6-fold. Snorers relative risk of ischemic heart disease (narrowing of coronary arteries) was 1.9 times that of non-snorers.18 Gislason and co-authors showed that the risk of high blood pressure and daytime sleepiness in women who snore was similar to that in men who snore—and higher than in people who do not snore.

While the effects of snoring get worse with age, young people are not immune to the health effects of snoring. Snoring appears to hit men under the age of 40 particularly hard. The rate of high blood pressure in snorers under the age of 40 is much higher than in non-snorers of the same age. In other words, problem snoring increases the risk of blood pressure in men, but substantially increases that risk in young men. Young women are at risk as well, even if they are soft snorers (which women tend to be). Dunai and colleagues showed that women of all ages who were quiet snorers were significantly more likely to have high blood pressure and experience a heart attack than non-snorers. Importantly, the more that snoring interfered with breathing in young women, the higher risk of high blood pressure and heart attack.

Why snoring is a problem in young adults

There are five main reasons why snoring is a serious issue for young adults.

1. Many young adults do not know they snore, so they go undiagnosed—either they sleep alone or their partners do not tell them that they snore
2. Most adolescents and young adults don’t think snoring is a problem for them—even young people who know they snore do not realize the dangers that could result from problem snoring
3. Any degree of snoring could be problem snoring—the loudness of the snore does not necessarily indicate its severity
4. The health problems associated with snoring get worse with time—young snorers who want to avoid health problems should seek treatment early
5. Certain effects of snoring hit young adults hardest—high blood pressure and ischemic heart disease risk are much higher in young snorers than in young non-snorers

What can I do?

The first step is to determine whether you have problem snoring. When physicians try to determine if snoring is problematic, they consider several questions including:

• Who is most affected by the snoring? The patient or the patient’s partner? Both?
• How disruptive is it to life and relationships?
• How long has snoring been a problem?
• Has there been a recent, large increase in body weight?
• Does it just happen after drinking alcohol or taking sedatives?
• Could the problem be related to nasal polyps or trauma to the nose, sinuses, or face?
• Does sleeping disturb sleep? The patient or the patient’s partner? Both?
• Lastly, could the patient have obstructive sleep apnea?

Snoring that happens most nights of the week, even when the snorer does not use alcohol or sedatives, is at least simple snoring. While only a medical professional can diagnose it, problem snoring is snoring that significantly affects you and/or your partner. If snoring is affecting your partner—but not necessarily affecting your breathing or sleep—it can still be a significant issue that demands attention. If the snoring disturbs sleep and leads to daytime sleepiness, it is almost certainly problem snoring. Lastly, coughing, waking at night gasping for air, substantial daytime sleepiness, and stretches of time in which breathing stops could indicate obstructive sleep apnea. If you suspect you have obstructive sleep apnea, talk to a medical professional about it.

If you suspect you have problem snoring, there are several possible treatments. Most people with problem snoring pursue one or more of these treatments.

Weight loss - Snoring is often associated with excess body weight. Conversely, losing weight can help reduce snoring. It is important to note, however, that people of normal weight snore as well, so weight loss is unlikely to be helpful in normal weight snorers. 

Tobacco and alcohol cessation – Smoking and alcohol make snoring worse, and tend to make it more dangerous. As such, quitting smoking and not drinking/drinking in moderation may help.

Side-sleeping – Most snoring occurs when the snorer is lying his or her back, and rarely occurs when the person sleeping on his or her side. Posture alarms, special sleep shirts, and side-sleeping pillows help encourage people to sleep on their sides instead of their backs. While this therapy makes sense and can work for some people, the scientific evidence to support them is relatively weak. 

Therapies that open the nasal passages – When airflow through the nose is reduced and leads to snoring, nasal decongestants, steroid nasal sprays, and/or nasal dilators may help. This is especially true for people who have seasonal allergies and/or chronic inflammation of the sinuses. While structures in the back of the throat and tongue are responsible for most snoring, improving airflow through the nose can help in some cases. Notably, nasal surgery to treat snoring is rarely effective and is associated with risk.

Oral appliances – Oral appliances held in the mouth during sleep can decrease snoring. The two main types of oral devices are tongue-retaining devices and mandibular advancement devices. Tongue-retaining devices pull the tongue forward slightly and out of the airway. This is especially useful for patients who sleep on their backs, since gravity pulls the tongue down and into the airway. Mandibular advancement devices, on the other hand, hold the lower jaw forward and keep the throat from partially collapsing during sleep. When used properly, oral anti-snore devices are a highly effective treatment for snoring. The American Academy of Sleep Medicine and American Academy of Dental Sleep Medicine Clinical Practice “recommend that sleep physicians prescribe oral appliances, rather than no therapy, for adult patients who request treatment of primary snoring (without obstructive sleep apnea).”

Continuous positive airway pressure (CPAP) – CPAP significantly reduces snoring by using constant air pressure to keep the airway open. Unfortunately, most insurance companies do not cover the cost of CPAP for snorers who do not also have obstructive sleep apnea. Thus, people without sleep apnea who snore may not be eligible for CPAP device or supply reimbursement, which could run into the thousands of dollars.

Interestingly, patients also tend to prefer oral appliances over CPAP for treating snoring alone. Researchers compared the use of oral appliances versus CPAP (three months each) in people who snored. While both the oral appliance and CPAP device significantly reduced snoring, most patients preferred the oral appliance over CPAP because the oral appliances were more convenient (i.e., the oral appliance included fewer supplies, did not require mask, did not impede movement during sleep, etc.).

Summary

Snoring can be a problem regardless of age. In fact, snoring is a particular problem for young adults because it tends to go unrecognized and undiagnosed. The health problems associated with snoring tend to increase over time. If left untreated, snoring as a young adult can cause health problems such as high blood pressure and heart disease. Weight loss, smoking cessation, and alcohol reduction are conservative measures that can reduce snoring. Oral appliances such as tongue-retaining devices may be the optimal treatment for snoring because oral appliances effectively reduce snoring and are preferred by patients over other snoring treatments, such as CPAP. Indeed, the American Academy of Sleep Medicine and American Academy of Dental Sleep Medicine Clinical Practice specifically recommends oral appliances to treat adult patients with primary snoring.

References

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13. Carroll JL, McColley SA, Marcus CL, Curtis S, Loughlin GM. Inability of Clinical History to Distinguish Primary Snoring from Obstructive Sleep Apnea Syndrome in Children. Chest. 1995;108(3):610-618.
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15. Pendlebury ST, Pepin JL, Veale D, Levy P. Natural Evolution of Moderate Sleep Apnoea Syndrome: Significant Progression over a Mean of 17 Months. Thorax. 1997;52(10):872-878.
16. Li AM, Zhu Y, Au CT, Lee DLY, Ho C, Wing YK. Natural History of Primary Snoring in School-Aged Children: A 4-Year Follow-up Study. Chest. 2013;143(3):729-735. doi:10.1378/chest.12-1224
17. Norton PG, Dunn EV. Snoring as a Risk Factor for Disease: An Epidemiological Survey. Br Med J (Clin Res Ed). 1985;291(6496):630-632.
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20. Park CG, Shin C. Prevalence and Association of Snoring, Anthropometry and Hypertension in Korea. Blood Pressure. 2005;14(4):210-216. doi:10.1080/08037050510034248
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24. Franklin KA, Gislason T, Omenaas E, et al. The Influence of Active and Passive Smoking on Habitual Snoring. Am J Respir Crit Care Med. 2004;170(7):799-803. doi:10.1164/rccm.200404-474OC
25. Nakano H, Ikeda T, Hayashi M, Ohshima E, Onizuka A. Effects of Body Position on Snoring in Apneic and Nonapneic Snorers. Sleep. 2003;26(2):169-172.
26. Virkkula P, Bachour A, Hytonen M, et al. Snoring Is Not Relieved by Nasal Surgery Despite Improvement in Nasal Resistance. Chest. 2006;129(1):81-87. doi:10.1378/chest.129.1.81
27. Chan AS, Lee RW, Cistulli PA. Dental Appliance Treatment for Obstructive Sleep Apnea. Chest. 2007;132(2):693-699. doi:10.1378/chest.06-2038
28. Cooke ME, Battagel JM. A Thermoplastic Mandibular Advancement Device for the Management of Non-Apnoeic Snoring: A Randomized Controlled Trial. Eur J Orthod. 2006;28(4):327-338. doi:10.1093/ejo/cji122
29. Ferguson KA, Cartwright R, Rogers R, Schmidt-Nowara W. Oral Appliances for Snoring and Obstructive Sleep Apnea: A Review. Sleep. 2006;29(2):244-262.
30. Marklund M. Long-Term Efficacy of an Oral Appliance in Early Treated Patients with Obstructive Sleep Apnea. Sleep Breath. 2016;20(2):689-694. doi:10.1007/s11325-015-1280-1
31. Marty M, Lacaze O, Arreto CD, et al. Snoring and Obstructive Sleep Apnea: Objective Efficacy and Impact of a Chairside Fabricated Mandibular Advancement Device. J Prosthodont. 2017;26(5):381-386. doi:10.1111/jopr.12401
32. Lazard DS, Blumen M, Lévy P, et al. The Tongue-Retaining Device: Efficacy and Side Effects in Obstructive Sleep Apnea Syndrome. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine. 2009;5(5):431-438.
33. Ramar K, Dort LC, Katz SG, et al. Clinical Practice Guideline for the Treatment of Obstructive Sleep Apnea and Snoring with Oral Appliance Therapy: An Update for 2015: An American Academy of Sleep Medicine and American Academy of Dental Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine. 2015;11(7):773-827. doi:10.5664/jcsm.4858
34. Robertson S, Murray M, Young D, Pilley R, Dempster J. A Randomized Crossover Trial of Conservative Snoring Treatments: Mandibular Repositioning Splint and Nasal Cpap. Otolaryngol Head Neck Surg. 2008;138(3):283-288. doi:10.1016/j.otohns.2007.11.004

source https://goodmorningsnoresolution.com/blogs/news/snoring-in-young-adults-recognizing-the-risk

Snoring is not an 'old people' problem [VIDEO]

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How Does Snoring Impact Young Adults?

Snoring is often viewed as an issue for older individuals, and many snoring treatments focus on helping that demographic. In reality, snoring is more common in younger adults than realized, demonstrating the need to shift away from the idea that snoring only affects older people.

Because snoring research tends to focus on older individuals, there are few studies looking at snoring in young adults specifically. Although, the limited data available does show that a large percentage of young adults struggle with snoring. A survey which evaluated the sleeping habits of almost 3,000 students aged 18-25 years had 30% report being snorers! That is a significant percentage, but how does this play a role in the daily lives of young adults? Continue to find out how excessive sleepiness caused by sleep disturbances can impact young adults cognitive, emotional and physical wellbeing.

Cognitive Impacts

Sleep disturbances like snoring are shown to impact the ability to perform well academically, which poses as an issue for many young adults who attend post-secondary institutions. A study which examined this relationship illustrated that 30% of those who screened positive for obstructive sleep apnea were at risk for academic failure. This study also discovered that students classified as snorers more frequently failed examinations in comparison to non-snorers.

It has also been found that young adults who sleep for shorter periods of time also report significantly lower GPAs than their same peers who sleep more. This goes to show the great impact sleep has on academic success, proving the importance of snoring solutions that are tailored towards young adults.

Emotional Impacts

Proper sleep also encourages positive mental health and mood. Snoring is said to cause irregular sleep schedules, increasing the odds of experiencing depressive symptoms. A restful snore-free sleep helps achieve a healthy mental state, which can decrease factors that commonly cause snoring in the first place, such as the use of alcohol. Looking at a sample of those who seek medical assistance for sleep problems, it was found that 40% have a mental health disorder. Left untreated, a lack of sleep can have serious impacts on mental health, and there is shown to be a strong correlation between lack of sleep and a greater risk of suicidal ideation, planning and attempt. The proper amount of REM sleep, however, supports the regulation of emotions and rational decision making.

Physical Impacts

Combating snoring in young adults may also decrease the amount of sleep-related vehicle crashes observed commonly within a specific age group. Studies have shown that those between 16 and 29 years of age are more likely to be involved in crashes caused by the driver falling asleep at the wheel. Even 1-2 more hours of sleep can significantly decrease the risk of a sleep-related car accident. This once again demonstrates the importance of getting a full night of uninterrupted quality sleep.

Although many older adults do struggle with snoring, the issue is prevalent in younger adults as well. As a significant percentage of this demographic experience snoring, a solution such as an anti-snoring mouthpiece tailored to young adults can help those finally achieve the sleep they need to successfully perform in all aspects of life.

source https://goodmorningsnoresolution.com/blogs/news/how-does-snoring-impact-young-adults

4 Tips to Getting Back Into the School Routine

Transitioning from long summer nights to early school mornings can be challenging for everyone in the family. Here are some tips (and a special discount) to help make the change a bit easier: 

1. Limiting Technology

As screens are shown to impact one's ability to fall asleep, limiting use before bed will allow for a much needed night’s rest before school. Also, since the use of smartphones and tablets are not often allowed during class time, getting into the routine of having some technology-free time will help this transition. Using alarm clocks and having a dedicated family charging space within the house are some ways to make this rule work. 

 2. Easing Anxiety

Stress can run high as it is the beginning of a new schedule for both children and parents. Ensuring that proper coping methods will allow for a less anxious transition back to school. For parents, communicate with your kids about their possible worries starting the new year, and help them make plans in case they occur. For those going back to school, increasing self-care measures such as meditation and mindfulness will help get you in a positive mindset for class.

3. Preparing Ahead

Another way to decrease stress and save on sleep is to save the least amount of things to do for the morning of school. Packing lunch, planning breakfast and choosing outfits the night before will help the next morning go smoothly and provide motivation for the day ahead.

4. Altering Sleep Schedules

As summer can be a time of later nights and daily naps, going back to school can be a shock. If you are going back to school, change your sleep schedule so you wake up at the same time you would for class -- even before the first day back. If you have school-aged kids, account for the amount of sleep needed for your child and change bedtimes accordingly. As for teenagers, communicating about what their sleep schedule will look like provides a space for understanding and a healthy sleep goal to follow.

To get you and your family back into the school routine, we are offering 20% off all purchases when you use code SCHOOL20 at checkout!

[Promo until August 17th, 2019 - 11:59pm mst.]

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Tips for Sleeping on a Flight

Sleeping on a flight is one of the easiest ways to pass the time. However, it can be a struggle to snag some extra z’s when you’re packed in with so many other people and expected to stay in your seat most of the journey. Try these simple tips to see if you can rest easier on your next flight.

Get a window seat. Reserve yourself a window seat so you can rest your head against the wall of the plane. You’ll also be able to control the level of light exposure in this spot. And it’s just easier to rest and relax away from the aisle as people and carts pass by.

Pick a seat with adequate legroom. Check your airline’s website to choose a seat that offers enough space so you can stretch out your legs. It’s better for your circulation to extend your legs every so often and also enables you to find a more comfortable position to rest in.

Take your favorite comfort items with you. Bring your favorite music, a blanket or sweater, pair of socks, eye mask, and travel pillow. Having these items with you will psychologically help you to relax and increase your chance of falling asleep during your flight.

Tilt your chair back. Reclining your chair reduces pressure on your lumbar spine and makes you more comfortable. You can also try getting comfortable enough to sleep by sitting straight up while using a lumbar pillow, travel pillow or propping blanket behind you to support your lower spine. Using the armrests is another way to reduce pressure on your back.

Turn off the electronics. Light exposure is not going to help you sleep. Try turning off all your mobile devices and wearing an eye mask to block light from the seatback TV screens, tablets and other devices around you.

Take melatonin. Studies show melatonin can help to shift your circadian rhythm. Some research has suggested that it may be useful to take melatonin before flights that depart in the early evening. However, over-the-counter sleep aids should not be taken before flights since they can leave you feeling even more groggy after travelling.

Avoid alcohol on your flight. You may be tempted to drink if you are heading off on a vacation. But it’s not a good idea! The alcohol may encourage you to sleep for a few hours, but after that it’s going to keep you awake. You may also wake up feeling thirsty which may cause you to drink more and then have to make frequent trips to the bathroom. You’re certainly not going to sleep when you have to keep getting up.

Try out these tips on your next flight if you want to get some rest before you reach your destination. Don’t forget to plan ahead and bring what you need to get comfortable on your flight.

source https://goodmorningsnoresolution.com/blogs/news/tips-for-sleeping-on-a-flight

5 Ways an Anti-Snore Mouthpiece Can Change Your Day

To be healthy, productive, and feel great, you need to sleep. There’s no way around it. Inadequate sleep and poor sleep quality are closely linked with a wide range of health problems.

Fortunately, sleep loss and sleep problems can often be treated. One of the simplest treatments available for addressing mild to moderate snoring and sleep apnea is to use an anti-snore mouthpiece. This type of device significantly reduces loud snoring and helps you getter a better night of sleep. And we know that getting optimal sleep translates into better days.

If you snore or have sleep apnea, you need to know the facts on how your life can change after you treat these issues. Below are five ways your daily life might improve from using an anti-snore mouthpiece.

1. Reduce your risk of health problems. You might not notice the damage snoring is causing to your body right away, but it can creep up on you. People who snore often have an increased risk for long-term negative health effects. Frequent loud snoring can cause breathing to become shallow or interrupt it hundreds of times during one night. This interference increases the risk for lung infection and may also eventually lead to stroke, congestive heart failure, and liver damage. Using an anti-snore device can significantly help to prevent these and other potential health complications.

2. Prevent headaches. Are you snoring and waking up with headaches? Research shows that there is connection between habitual snoring, insomnia, sleep disorders and morning headaches. As expected, snorers reported having a lower quality of life due to their morning headaches. If you suffer from morning headaches, it makes good sense to try an anti-snore device to see if it helps reduce them.

3. Lowers chance of injury. Snoring and sleep apnea are linked with daytime sleepiness due to sleep deprivation. Being sleep deprived increases the risk of injury to yourself and others around you. A study of driving data and health information collected from 618 adults over 10 years concluded that the risk of having a car accident increases when people feel sleepier during the day.

4. Boosts sexual satisfaction. A study involving 827 men who snored found that the louder they snored, the more likely it was that they were less satisfied sexually, despite the fact that clinical analysis of their health failed to find physiological indications of decreased sexual response. Essentially, snoring should be treated since it can impact the desire for sexual relations with a partner.  

5. Improve your relationships. Even a seemingly simple problem such as snoring can impact a relationship by causing a loss of sleep. When people are unable to get proper sleep, their levels of irrationality and anxiety tend to increase along with feelings that promote relationship damage by increasing misunderstandings and arguments between partners. In some cases, snorers are even banished to another room and are left feeling alone and unwanted. But it doesn’t have to be this way.

There are plenty more reasons than those above to try an anti-snore device. You can improve your life on a day to day basis and over the long term by dealing with a snoring problem. If you or someone you know is struggling with a snoring issue, it’s time to consider your options.

source https://goodmorningsnoresolution.com/blogs/news/5-ways-an-anti-snore-mouthpiece-can-change-your-day

Sleeping Peacefully Together

Sleeping together and sleeping well should be a top priority for couples. Partners should be willing to compromise to find solutions to sleeping arrangement problems such as chronic loud snoring rather than allowing issues to become points of contention.

Another good way to promote tranquility in the bedroom so that both partners can enjoy being together there is to declutter the space and keep the room neat, tidy, and inviting.

Pets should sleep in their own beds on the floor and not in the bed. When in bed, you need to snuggle with your partner to improve your marriage, not with your furry friend.

You’ll also want to keep technology out of the bedroom because it causes distractions, interferes with the time you spend with your partner, and affects how you communicate with one another.

As you now know, there are several valid reasons why you should make an effort to sleep in the same bed as your partner. So go ahead and enjoy this special time together!

source https://goodmorningsnoresolution.com/blogs/news/sleeping-peacefully-together

5 Signs You May Need to Change Your Mattress

 

It is often painful to wake up to the realization that you need a new mattress, but investing in your sleep is definitely worth it. The Better Sleep Council states that we should replace our mattresses every 5-7 years, although many of us continue to keep our mattresses past this time. Studies have shown that a new mattress can result in a significant decrease in one’s stress levels and increase in sleep quality. Along with these benefits, people are also protected from the adverse health effects that come along with sleeping on an old mattress such as allergies, back pain, a weakened immune system and higher stress levels. If you spend so much time in your bed, why risk having one that does not support your health? Consider these 5 signs as an indicator that it is time to treat yourself to a new mattress:

 1) Waking with aches

Giving your body the tools it needs to get the best rest it can is essential to having a good night’s sleep. A mattress that is both comfortable and supportive is ideal for your body to relax and rejuvenate during sleep.  Due to the fact that mattresses deteriorate in comfort and support over time, it is beneficial to consider how your body feels in your bed. Note any pain or discomfort you may feel in bed or in the morning after as a possible sign that your mattress it at its time.

2) Lumps and sags

Taking a look at the physical appearance of your mattress can indicate if it is deteriorating. Signs of wear such as lumpiness, sagging, discoloration or unevenness indicate your mattress may not be ideal for your quality sleep. These warning signs play a role in impacting your quality of sleep and continue to intensify the more you climb into bed with them.

3) Comfier in another’s

Sleeping somewhere that is not your home may make it difficult to get the rest you need, but if you are finding you sleep better in this situation, consider if it was the bed that did it. Waking up feeling less sore than usual or more rejuvenated than at home could be due to the fact that your personal mattress is not supporting your sleep the way it should. You spend many of your nights on your own mattress, so why not make it the best for your body?

4) Restless rolling

Sleep is essential for processes both in the brain and in the body. Ideal sleep contributes to happiness, improved cognition and a body better prepared to tackle health issues. If you find yourself feeling like you did not have a restful sleep, this could be due to tossing and turning throughout the night. Although you may not notice your movements, restlessness indicates that an ideal sleep is not being accomplished and your health and happiness are at risk.   

5) Age matters

The National Sleep Foundation states that most mattresses have a lifespan of around 8 years; although some experts state a lower number if the sleeper is over 40 years old due to the need for a better sleep foundation. If your mattress is on the older side, be aware of the addition signs above to decide if it is time to replace it. Keep in mind the amazing benefits a new mattress will bring for your mental and physical health because investing in your sleep and yourself is always worth it.

source https://goodmorningsnoresolution.com/blogs/news/5-signs-you-may-need-to-change-your-mattress

Why the Sleep Divorce is a Bad Idea

It appears to be a growing trend that some couples are choosing to sleep in separate beds. According to a random survey conducted by the National Sleep Foundation in 2015, 10 percent of married couples were sleeping in separate bedrooms, and the number seems to be on the rise.

As a matter of fact, homes are now more commonly being built with two master bedrooms to accommodate partners sleeping in separate rooms. The National Association of Home Builders estimates that soon over half of all upscale custom homes will be designed with two different owner suites.

But is it really a good idea for couples to sleep apart? There are actually several reasons why it’s not an ideal arrangement.

According to some psychologists, the time before going to sleep is often the most important time for couples to connect with one another, psychologically and physically. This time is critical for cuddling, talking and developing intimacy between partners which research shows helps people to feel relaxed and nurtured.

These moments encourage bonding, feelings of comfort, happiness, appreciation, and satisfaction. Additionally, studies show that when couples talk after sex, the rise in oxytocin makes it more likely that partners will share positive feelings associated with closeness, relationship satisfaction, and trust.

Females who sleep with their partner are more likely to have positive interactions with them the next day. However, for men, just getting a good night of sleep enhances the quality of their interactions with their partner the following day.  

By not sleeping in the same bed, couples are missing out on this valuable time together. Even couples who still share the same bed but who have mismatched sleep patterns are more likely to have marital conflict, poor communication, and a reduced amount of sex. Overall, it’s best for couples to sleep in the same bed and to go to bed at the same hour, so time can be spent together in bed.

Many marriages end due to a breakdown of intimacy after partners have drifted apart, and when one or both partners start to feel the loss of connection to their spouse. This is why it’s so important for couples to sleep in the same bed.

source https://goodmorningsnoresolution.com/blogs/news/why-the-sleep-divorce-is-a-bad-idea

5 Reasons You Should Make Your Bed Every Morning

Making your bed each day might already be a habit for you, or perhaps it will be after you read this article. If you think it doesn’t matter if you make your bed or that it’s a waste of time, think again…You’ll be surprised to learn how this one simple habit can affect your day and perhaps your entire life. Here are some great reasons why you should consider making your bed when you get up in the morning.

1. You’ll gain a sense of accomplishment each day. By choosing to tackle the small chore of making your bed first thing each morning, you’ll get immediate gratification after you’ve completed this initial task of the day. It’s true, getting small tasks done right like making your bed can actually encourage you to move onto addressing larger tasks. And it’s more likely you’ll carry this momentum of accomplishing things with you throughout the entire day. You’ll also feel more in control of your environment and gain a sense of pride by keeping things tidy.

2. You’ll sleep better. According to a study conducted by the National Sleep Foundation involving 1,500 participants, there is a connection between sleep quality and making the bed. People who made their beds each day or nearly every day slept better than those who didn’t. Although researchers aren’t sure why bed-makers sleep better, it may be related to establishing consistent habits, having mental self-discipline or simply enjoying a sense of accomplishment.

3. Being organized and reducing clutter lowers your stress level. Your bedroom and personal space become cluttered when bedding and pillows are thrown astray. When you make your bed, you create a tidier room and a more aesthetically pleasing environment to rest in. Decreasing clutter is proven to lower stress levels. And when you are less stressed, you’re more likely to get better sleep.

4. You might feel happier. According to a survey of 68,000 people conducted by Hunch.com, 62 percent of people who didn’t make their bed reported feeling unhappy, while 71 percent of people who made their bed considered themselves to be happy people. Interestingly enough, those who made their beds were also more likely to exercise regularly, enjoy their jobs, and own a home.

5. It helps you develop positive habits. The simple act of making your bed each day can actually initiate a chain reaction of practicing good habits. Making your bed is associated with an increase in productivity, better decision making power and positive habits such as sticking to a budget according to Charles Duhigg, author of The Power of Habit. This author refers to the act of making the bed each day as a “keystone habit” since it profoundly impacts the development of other patterns of good behavior.

So now you know why making your bed is really quite an important task. There are more than a few good reasons to start making your bed each day or keep doing it if you already are. Pay attention to how this simple habit affects how you feel throughout the day and when you go to bed. With some practice, you might learn to enjoy making your bed knowing just what it can do for you!  

source https://goodmorningsnoresolution.com/blogs/news/5-reasons-you-should-make-your-bed-every-morning

Proven Tips for the Perfect Power Nap

Are you a power napper? If not, you might want to consider trying out a power nap. Psychologist and author of Power Sleep, Dr. James B. Maas, was the first to coin the term “power nap.” These short bursts of sleep are typically taken after several hours of being awake and don’t include stages of deep sleep. They’re great for boosting mood, energy, creativity, and productivity and their benefits can last you all through the day.

If you tend to feel tired during the daytime and turn to boosts of caffeine to stay focused on what you’re doing, you might benefit from power naps. The ideal power nap should last 20 to 30 minutes and should be taken about eight hours after getting up in the morning to help to counter the natural dip in circadian rhythm that occurs after being awake for a period. For most people, this dip occurs between 2 and 4 p.m.

Here are a few tips on how to take the perfect power nap to help you rejuvenate as much as possible in a minimal amount of time.

Before your snooze, you’ll want to choose a comfortable, dark, quiet spot where you can take your power nap. If possible, adjust the temperature in the room to ensure you are not too hot or cold. And if needed, use earplugs, an eye mask or white noise to help you tune out background noise. With time and practice, you can adjust to taking power naps under less than optimal circumstances.

So you don’t feel anxious about when you should be getting up, set an alarm for about 20 minutes. You’ll want to get up after 20 to 30 minutes since sleeping any longer might leave you feeling groggy rather than refreshed as your sleep cycles change. The next best nap length is a 90-minute nap which allows you to sleep for one complete REM (rapid eye movement) cycle.

If you can’t fall asleep, don’t get frustrated. It may take time to get into the groove of effective power napping. Encourage yourself to relax by meditating, listening to music, or using brainwave entertainment audios intended for power napping. Rest assured, you will get better at power napping with some practice. If you are at least resting for a short period, your body will be benefiting anyways.

If you enjoy caffeine, try taking a caffeinated drink right before your power nap. Research shows that drinking caffeine before your nap boosts your energy better than drinking caffeine or a taking a nap alone. The caffeine takes about 20 minutes to kick in, so you’ll be feeling the effects of it just as you wake up.

It’s not uncommon to feel disoriented and a little unstable from waking up after a power nap. To counter these feelings, try splashing some cool water on your face, having a glass of water and taking in some fresh air.

Enjoy your power naps without feeling guilty. Sleeping for these short periods is a great way to help you improve both your mental and physical health.

source https://goodmorningsnoresolution.com/blogs/news/proven-tips-for-the-perfect-power-nap

Is Sleeping in on Weekends Good or Bad for You?

The term “social jetlag” is commonly used to describe the pattern many people follow of getting up early on weekdays and staying up late on the weekends to socialize and sleep in. For many of us it has become a habit to follow this pattern after a long, exhausting week filled with nights where we didn’t get enough sleep. But are we really doing our bodies and our health a favor or not by attempting to catch up on sleep over the weekend?

The truth is there are both advantages and disadvantages of sleeping in on the weekends. Past research tells us that sleeping in isn’t ideal since you can’t bank sleep or use it later for making up lost time.

Our bodies also like and work best following routine, it’s as simple as that. When we don’t follow a consistent sleep schedule due to skimping on sleep during the week and sleeping in on the weekends, we can become groggy and tired. This happens in part because our natural circadian rhythm is interfered with.

Even a single hour of “social jetlag” leads to poorer health and is associated with an 11 percent increase in the risk for heart disease according to researchers at the Sleep and Health Program at the University of Arizona.

Additionally, getting less than five or more than eight hours of sleep per night increases the risk of mortality. Knowing this, you might ask if there are any advantages of catching up on sleep on the weekends since missing out on it is so clearly bad.

Well, there might be. Although sticking to a consistent sleep schedule is most important for optimal health, recent research tells us that sleeping in occasionally might also be beneficial.

How Sleeping in Helps Counter Sleep Deprivation

Research published in the Journal of Sleep that assessed the sleeping habits of 43,000 people found that the average amount of sleep a person gets impacts his or her health. It’s better to catch up on missing sleep on the weekends than to not catch up at all since it reduces the average extent and severity of the effects of sleep deprivation,

Another study found that people who did not receive enough sleep on the weekdays but caught up on it over the weekend had a lower body mass index (BMI) than those who didn’t catch up. It’s believed that getting the extra sleep helped to protect against disruption to hormone and metabolic cycles that influence changes in BMI. Experts also think that getting more sleep increases the chances that you’ll practice healthy habits like getting adequate exercise and following a healthy diet.

Yet another study completed by the Division of Sleep and Chronobiology at the University of Pennsylvania found that getting an hour or two of extra sleep boosts brain power. Study participants who had extra sleep after a period of restricted sleep performed better on cognitive tests than those who never got a chance to catch up at all.

The bottom line is that it’s ideal to stay with a steady sleep schedule. But if you can’t, sleeping in on weekends is your next best bet to keeping your health in check. Experts recommend getting at least seven hours of sleep each night to maintain optimal health.

source https://goodmorningsnoresolution.com/blogs/news/is-sleeping-in-on-weekends-good-or-bad-for-you

Celebrity Sleep Tips You'll Want to Try

Celebrities definitely need their sleep to do what they do. But like anybody else, some celebs struggle with getting good sleep and look to experts for tips on how to sleep well and wake up feeling energized. Below are some tricks we learned from the stars on how they’re getting a good night’s sleep.

1. Elle Macpherson – Keep a Journal. This fashion supermodel and movie star knows she needs to clear her mind before getting a good night’s rest. Elle keeps a notepad right next to her bed so she can easily jot down any ideas that might keep her mind busy before she nods off to sleep. Sometimes she writes a to-do list and sometimes just random ideas she’ll allow her mind to revisit in the morning.

2. Lea Michele – Have a Relaxing Bath. A talented actress, model and author, Lea Michelle swears by using Epsom salts in a bath before bedtime. She puts them in the bath and soaks for a good 20 minutes before bedtime. The Scream Queens star also likes to complete her evening ritual with a relaxing cup of hot tea and lemon.  

3. Ellen DeGeneres - Meditate. Ellen enjoys practicing transcendental meditation to help prepare herself for sleep. She didn’t think she would benefit as much as she has from it, but now raves that it has completely changed her life. Ellen praises meditation for helping her learn how to sit still and for bringing her an incredibly peaceful feeling each night before bed.

4. Mariah Carey – Get Enough Sleep. Mariah let out her secret of getting fifteen hours of sleep each night to Interview Magazine. While most adults typically only need seven to nine hours of sleep each day, it’s important to listen to your body and ensure you’re getting the right amount of sleep for you. Mariah also enjoys having humidity in her room to help her sleep peacefully, and uses not one, not two, but twenty humidifiers!

5. Eminem - Avoid Blue Light. Eminem might have a tough guy persona, but he certainly prizes his sleep. He avoids keeping electronics near him when he sleeps to prevent exposure to blue light and even wraps tin foil around the blinds in his hotel room to block out any UV light that might be entering.

6. Kim Kardashian - Get a Good Mattress. This media mogul appreciates the value of good sleep and is known to have spent a million dollars on new beds and mattresses. Luckily for us, memory mattresses are affordable and can help you get a comfortable night of sleep.

If these tips are good enough for the celebrities to follow, they are certainly worth trying out to help you get the best sleep possible each night.

source https://goodmorningsnoresolution.com/blogs/news/celebrity-sleep-tips-youll-want-to-try