How Do Astronauts Sleep in Space?

UncategorisedApril 26, 2023April 27, 2023

Unlocking the Secrets of Sleep: How Astronauts Catch Zzz’s in Space

As connoisseurs of all things sleep, the team at ZLEEPY® have often pondered how different types of people and animals sleep in different situations.

Like how best to sleep on airplanes, or how best to sleep in a tent, whether it’s possible to sleep standing up or even upside down.

Do fish sleep? And if so how. So many sleep questions. However, in light of the recent flurry of space exploration missions we got to thinking, how do astronauts sleep?

Image “Sleeping in Space” owned by NASA*

Problems with Sleeping in Space

The most significant issue with sleeping in outer space is the lack of gravity.

Astronauts sleeping in space are not going to be able to lie down, tuck themselves in, fluff their pillow and drift off the for night. Well actually, they are very likely to drift off, literally!

In addition to zero gravity affecting sleeping positions, depending on the space mission, astronauts may find themselves experienced up to 16 sunrises in 24 hours. How is one supposed to get any sleep with all that sunshine?!

With near constant light present on a spacecraft, circadian rhythms are bound to take a beating.

Normal routines are out the window and your previous sleep schedule is likely to be a thing of the past. Without a clear day and night, melatonin production may well be limited and trying to get to sleep will be much harder.

Without nearby air vents and air circulation, it is a very real risk that astronauts could find themselves sleeping in a bubble of their own exhaled carbon dioxide.

This lack of available oxygen can cause hypoxia, similar to what happens at high altitude, which can massively affect brain function causing disorientation, hallucinations and in severe cases, death.

Image “Sleeping in Space” owned by NASA*

Where do Astronauts Sleep?

To stop astronauts from floating around whilst sleeping in space, they zip themselves into special sleeping bags which are fastened to a wall or other surface.

These makeshift beds are usually in a crew cabin which is a dedicated sleeping space the size of a shower cubicle equipped with their astronauts sleeping bag and not much else.

Because there is no up or down in space, these special sleeping bags loosely attach the astronaut to a bed whilst still allowing for movement. Crazy, huh.

One astronaut who found it difficult to sleep without a pillow described using a Velcro surface to attach his head to just so there was something solid to rest his head on!

How Long do Astronauts Sleep For?

For astronauts, sleeping is essential even if illusive. They have a vital role to play during their time in space and any mistakes, errors of judgement or accidents can have catastrophic consequences.

We know that sleep is needed for optimal brain function and that for most adults 7-9 hours is the golden goal to aim for.

NASA schedules approximately 8 hours of down-time per 24 hours for their astronauts, where there will be few, if any, communications and no work required for this period.

This is great, in theory, but some astronauts report on getting around 6 hours sleep a day due to the volume of work required.

How to Maintain a Sleep Schedule in Space

The amount of space explorations that have been conducted have resulted in some useful strategies for sleeping in space being collated.

In particular the Apollo program found the following more conducive to helping astronauts sleep in space during their missions.

Circadian rhythms that were maintained before flight should be continued on-board
All cabin crew members should go to bed and sleep at the same time
Crew members were able to remove their suits for sleeping
Work schedules were arranged so that there was a period of 6-8 hours of radio silence in a 24 hour period to reduce disruption
Astronauts sleeping bags were restrained to limit movement
Cabin temperature and sleepwear were adapted to be more suitable for sleeping
Instrument and equipment lights could be dimmed to reduce internal light pollution, sleep masks were supplied and ear plugs provided as preferred
Noisy equipment such as pumps were muffled to lessen background noise

So, there you have it folks. How astronauts sleep. Who knew.

If you’d like help on how to fix your sleep schedule, you can see our latest up to date information by following the link provided.

How to Sleep with Tennis Elbow

UncategorisedApril 17, 2023May 11, 2023

How to Sleep with Tennis Elbow: Tips & Tricks

Tennis elbow, or lateral epicondylitis, is a common condition that occurs due to repetitive strain or injury to the tendons and muscles around the elbow.

It often affects people who engage in activities that involve repetitive motion of the forearm, such as tennis, golf, or even everyday tasks like typing or lifting objects.

In this blog post, we will explore the reasons behind the increased pain at night, the best sleeping positions for tennis elbow, and the most effective supplements to help alleviate pain and promote better sleep.

What we will discuss:

Why does tennis elbow hurt?
What is the best sleeping position for tennis elbow?
Is it better to keep your arm straight or bent?
Supplements for tennis elbow

We will also discuss long-term solutions for eliminating tennis elbow completely.

Why Does Tennis Elbow Hurt Worse at Night?

Tennis elbow pain tends to worsen at night for a few reasons. First, when we lie down to rest, our body is in a more static position, which can lead to stiffness and discomfort in the affected arm.

Additionally, the lack of movement and the force of gravity when lying down can cause blood to pool in the inflamed area, exacerbating pain and discomfort.

Finally, during the day, our minds are often occupied with various activities, which can distract us from the pain.

At night, however, when our focus shifts to rest and relaxation, we may become more aware of the discomfort caused by tennis elbow.

What Sleeping Position is Best for Tennis Elbow?

The ideal sleeping position for tennis elbow is one that allows for minimal pressure and strain on the affected arm.

Typically, this means sleeping on your back or on the opposite side of the injured arm.

When sleeping on your back, use a pillow to support and elevate the affected arm, reducing strain on the elbow joint.

If you prefer sleeping on your side, choose the uninjured side, and use a pillow between your arms to prevent the affected arm from being compressed or twisted.

Is it Better to Keep Tennis Elbow Straight or Bent?

It’s best to keep your arm in a neutral position.

When sleeping with tennis elbow, it’s generally better to keep the affected arm in a neutral position, meaning neither fully straight nor completely bent.

This helps to minimise stress on the tendons and muscles around the elbow joint. Using a pillow to support the arm can help maintain this neutral position throughout the night.

Realistically, as obvious as it sounds, it is best to keep your arm in the position that feels the most comfortable.

Pain = strain, so the least amount of pain that your arm is in is most likely the safest position.

Supplements to Help with Tennis Elbow for Sleep

1. Magnesium oil spray and magnesium glycinate: Magnesium is essential for muscle relaxation and reducing inflammation.

Using a magnesium spray directly on the affected area or taking magnesium glycinate supplements can help alleviate pain and promote better sleep.

2. Sleep patches: Sleep patches contain natural ingredients that reduce inflammation and promote relaxation, making it easier to sleep with tennis elbow while promoting deeper sleep.

3. Hemp patches: Hemp patches are known for their anti-inflammatory properties, which can help reduce pain and discomfort associated with tennis elbow.

4. Turmeric: Turmeric is a powerful anti-inflammatory herb that can help reduce swelling and pain in the affected joint.

5. Fish oils: Rich in omega-3 fatty acids, fish oils can help improve joint health and reduce inflammation.

6. Glucosamine and collagen: These supplements support joint health and may aid in the healing process of the tendons and muscles affected by tennis elbow.

How to Get Rid of Tennis Elbow Completely

The most effective way to eliminate tennis elbow is through a combination of time, physiotherapy, and a healthy diet.

Physiotherapy, including stretching and strengthening exercises, can help improve flexibility and muscle strength around the affected elbow.

A balanced diet, rich in anti-inflammatory foods and nutrients, can support the body’s natural healing process.

We advise that you speak to a healthcare professional, more specifically someone like a physiotherapist that deals with these injuries weekly.

But here are some steps that some have been found to help get rid of tennis elbow:

Rest and avoid aggravating activities: Refrain from activities that caused your tennis elbow or exacerbate the pain. This means taking a break from specific sports, exercises, or daily tasks that put strain on the affected elbow.

Pay attention to even the smallest movements, such as opening a jar or steering a car, that might cause discomfort.

Implement rehabilitation exercises: Tendons require tension and motion to heal, so incorporate exercises that specifically target and strengthen the forearm extensor muscles and associated tendons. Here are some effective exercises:

a. Negative reverse wrist curls: This exercise promotes tendon healing through eccentric movements that create microtears, which trigger the healing process. Start with a light weight, such as 0.5-2kg, and gradually increase the weight as your muscles adapt.

b. Zottman curls: This exercise helps reset bone positions and alleviates pain. Start with a light weight and gradually increase it, ensuring that you don’t experience pain during the exercise.

You can find information for both these exercises on YouTube.

Stretch wrists, fingers, and arms: Regular stretching can help loosen the surrounding structures and alleviate pain. Follow a comprehensive stretching routine to maintain flexibility and prevent further injury.

There are many YouTube videos around hand & finger stretches to help you understand the best method to use.

Cross-friction massage: This massage technique helps alleviate pain in a different way than strengthening exercises. If the massage is painful, wait until the injury has healed further before attempting it.

Roll over a hard ball: Use a hard ball, like a cricket ball to release knots in smaller areas, such as the shoulders, triceps, and forearms.

This can help release tension in surrounding tissues, which in turn can alleviate tennis elbow pain.

It can help break up the tissue which can have longer term pain relieving affects, which is exactly what you need. You need to stay disciplined, as this isn’t an overnight remedy.

Summary

While time and physiotherapy are essential for ultimately healing tennis elbow, finding ways to reduce pain and improve sleep quality is crucial during the recovery process.

By adjusting your sleeping position, using supportive pillows, and incorporating supplements, such as magnesium, turmeric, and fish oils, you can help alleviate inflammation and promote restful sleep.

Additionally, focusing on rehabilitation exercises and making adjustments to your daily activities can aid in a faster recovery. Remember, taking care of your body and prioritising sleep are key components to overcoming tennis elbow and regaining your overall well-being.

How to Sleep Without Weed

UncategorisedApril 16, 2023May 1, 2024

How to Get to Sleep Without Weed

Weed, that controversial form of cannabis, is technically a no-no in the UK. However, some folks can’t resist sneaking a bit of it to chill out their nerves and glide smoothly into dreamland.

Though it might offer a quick fix, weed isn’t the long-term answer you’re looking for, and leaning on it too much might just turn it into a tricky little crutch.

In this blog post, we’ll explore the reasons why weed is not ideal for sleep and introduce alternative ways to help you catch those Z’s without reaching for that joint.

Why Weed is Bad for Sleep

Weed is a sedative, which means that it only sedates you, which stops you from entering proper sleep cycles. The THC component in the cannabis plant can really interfere with the natural sleep cycle, preventing you from experiencing all the stages of sleep properly.

Long-term use of weed before bed can have serious health implications, as good quality sleep is crucial for overall well-being and longevity. Chronic use of weed can lead to faster aging, similar to the effects of alcoholism.

An example of this is when you see an alcoholic, ore often than not they can have more wrinkly skin on average compared to their peers.

Reducing Weed Usage

If you’re using weed to help you sleep, consider seeking
help or gradually reducing the amount you consume.

The goal is to eventually
stop using weed altogether and find healthier alternatives to improve your
sleep quality.

Top 5 Tips for Reducing Your Weed Usage

1. Set realistic goals: Gradually reduce your weed intake by setting achievable goals for yourself. Track your progress as you decrease the amount you consume each day or week.

2. Identify triggers and find alternatives: Recognise situations or emotions that prompt you to use weed and develop strategies to avoid or cope with them. Engage in new hobbies, activities, or social interactions that don’t involve weed to help you break the habit

3. Seek support: Reach out to friends, family, or support groups for encouragement and guidance during your journey. Surround yourself with people who support your decision to reduce your weed usage.

4. Exercise and practice mindfulness: Adding a sprinkle of regular exercise and some mindfulness magic, like deep breathing or meditation, to your daily routine can do wonders!

They’ll help you handle stress, kick those cravings to the curb, and give your overall well-being a fabulous boost.

5. Be patient and reward yourself: Reducing your weed intake may not be an easy process, and you might face setbacks along the way.

Be patient with yourself, recognise that change takes time, and celebrate your progress by rewarding yourself for reaching milestones in your journey.

These 5 tips can help you navigate the challenges of reducing your weed usage, ultimately leading to better sleep and overall health.

Alternatives to Weed for Sleep

CBD: CBD oil or topical skincare products, such as calm patches and sleeping patches, provide a natural way to stay relaxed and improve your sleep quality.

These products contain the beneficial compounds found in the cannabis plant, minus the psychoactive THC component.

It’s probably best for you to experiment with various forms of CBD, like oils, capsules, or topicals, to see which one works best for you & your lifestyle.

noise reduction

Up to 26dB (SNR)

noise reduction

Up to 26dB (SNR)

Glycine: This little amino acid works its magic to enhance sleep quality by helping you unwind and chill out, all while gently lowering your core body temperature.

Sweet dreams await. Take your glycine supplement before you hit the hay, and you might just find yourself snoozing off into dreamland faster and staying sound asleep all night long.

Reishi mushroom: Known as the “mushroom of immortality,” reishi mushroom is an adaptogenic herb that can help enhance sleep, reduce stress, and support overall well-being.

Consuming reishi mushroom supplements or teas can be a valuable addition to your bedtime routine to encourage relaxation and restorative sleep.

Ashwagandha: This fabulous, time-tested Ayurvedic herb has a reputation for easing anxiety and melting away stress, making it a super addition to your relaxation routine.

Ashwagandha may help you feel calmer and more relaxed, making it an excellent addition to your sleep optimising supplement stack. It’s available in various forms, including capsules, powders, and tinctures.

Magnesium glycinate: Say hello to this super-absorbable form of magnesium, an essential mineral that’s a total game-changer for your sleep.

With magnesium glycinate on your side, chances are you’ll be resting like a pro in no time. Taking a daily 500mg dose can help alleviate magnesium deficiency, support restful sleep, and promote overall health.

Magnesium also helps regulate the body’s stress response system, which can further improve sleep quality.

5-HTP: Meet 5-HTP, the friendly precursor to serotonin, which helps create melatonin, our beloved sleep hormone.

By boosting melatonin, 5-HTP can help you catch those elusive Zzz’s for a cozy night’s rest. Taking a 5-HTP supplement can potentially improve sleep quality and promote a sense of calm.

However, consult your doctor before taking 5-HTP, especially if you’re on SSRI medication.

Lavender Epsom salts & magnesium flakes: A warm bath infused with lavender epsom salts and magnesium flakes offers a soothing, spa-like experience that can help your body absorb magnesium transdermally while promoting relaxation.

The calming scents and warm water can ease muscle tension and prepare your body for sleep.

Alternative Techniques for Getting to Sleep Without Weed

Cold showers: Do cold showers help you sleep? Incorporating a cold shower into your nightly routine can help lower your core body temperature, boosting melatonin production and improving sleep quality.

Meditation for sleep: Regular meditation practice can lead to better
sleep by promoting relaxation, reducing stress, and increasing mindfulness.

Guided meditation apps or simple deep-breathing exercises can be a great
starting point for those new to meditation.

Limit caffeine intake: To avoid the sleep-disrupting effects of caffeine, try to avoid consuming it after 1 pm.

Caffeine’s long half-life means it can remain in your system for hours, potentially impacting your sleep quality.

Read a book: Engage in relaxing activities like reading a
book before bed to help you wind down and prepare for sleep.

Opt for a physical
book or an e-reader with a blue light filter, and consider reading by
candlelight to create a cozy and soothing atmosphere.

Reduce blue light exposure: Limit your exposure to blue light from screens, like smartphones, tablets, and computers, at least 3 hours before bed.

Blue light can interfere with your body’s production of melatonin, making it harder to fall asleep. Consider using blue light-blocking glasses or installing apps that reduce blue light emissions on your devices to help signal your body that it’s time to rest.

Create a sleep-friendly environment: Make your bedroom a sanctuary for sleep by keeping it cool, dark, and quiet.

Invest in a comfortable mattress and pillows, use blackout curtains, and consider using white noise machines or earplugs to block out any disturbances.

Establish a consistent sleep schedule: Going to bed and waking up at the same time every day, even on weekends, can help regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

Exercise regularly: Engaging in regular physical activity can help improve sleep quality and reduce stress.

Aim for at least 150 minutes of moderate-intensity exercise per week, but try your best to avoid exercising too close to bedtime, as it may be too stimulating.

Relaxation Techniques: Say hello to a more serene bedtime routine by weaving in relaxation techniques like progressive muscle relaxation or deep breathing exercises.

These calming practices will help soothe your mind and prime your body for a dreamy night’s sleep.

Limit alcohol and nicotine: Both alcohol and nicotine can negatively impact sleep quality. Avoid consuming these substances, especially close to bedtime, to ensure a more restful night’s sleep.

If some nights you unfortunately end you end up with alcohol in your system, you can find out how to sleep better after drinking alcohol by reading our post.

Journaling: Grab your journal and make it your bedtime companion. By jotting down your thoughts and concerns each night, you can sweep away those pesky stressors and pave the way for a peaceful slumber.

Embrace the power of the pen and create your very own calming, sleep inducing ritual.

Seek professional help: If you’re struggling with sleep despite trying these tips, consider seeking help from a healthcare professional or sleep specialist.

They can help identify any underlying issues and recommend appropriate treatment options.

Summary

Depending on weed for snoozing can be a slippery slope, leading to some not-so-great long-term impacts on your well-being.

So, why not embark on a journey of self discovery and find the sleep enhancing alternatives that make you and your body truly happy?

It’s all about figuring out what works best for you. With a wide range of options available, you can achieve better sleep without turning to weed, and in turn, support your overall well-being and longevity.

Does Hot Chocolate Help You Sleep

UncategorisedApril 15, 2023April 18, 2023

Hot Chocolate for Sleep – Fact or Fiction?

Welcome to our exploration of hot chocolate and its potential for helping you sleep. In this blog post, we’ll delve into what hot chocolate is and its possible effects on your sleep quality. So, let’s get started!

Does Hot Chocolate Help with Sleep?

Potentially Yes for some individuals, but for the majority, No.

Addressing this question, we must keep in mind that the impact of hot chocolate on sleep isn’t a universal experience – it can vary as much as our unique tastes and preferences!

The impact it has on sleep can vary wildly, with each person experiencing their own unique twist on the hot chocolate slumber effect.

Reasons Hot Chocolate May Help with Sleep

One reason hot chocolate might help with sleep is the calming and relaxing ritual of making and drinking it. Preparing a warm beverage and sipping it slowly can create a sense of tranquility, easing you into a restful state.

Plus, sipping on hot chocolate can raise your body temperature a bit, and in response, your body works to cool down its core.

This cozy, warm sensation can be quite soothing and help set the stage for a good night’s sleep. This process can aid in sleep initiation, as the body naturally cools down before sleep.

For the majority, most people who drink hot chocolate for sleep don’t notice any changes.

Can Hot Cocoa Help You Sleep?

Now, let’s talk about hot cocoa and its potential for sleep enhancement. Although hot chocolate and hot cocoa are similar, they have some differences.

This results in a richer, creamier beverage for hot chocolate. Hot cocoa has a substance called theobromine, which can increase blood flow and potentially help the body upregulate melatonin production naturally.

However, this effect is likely minimal and varies among individuals.

Downsides to Drinking Hot Chocolate for Sleep

While sipping hot chocolate before bed might have its perks, it’s also essential to keep in mind the possible drawbacks that come along with this cozy nighttime treat.

Drinking hot chocolate at night may cause some people to need to urinate more frequently, potentially disrupting their sleep. Plus, hot chocolate can pack quite a sugar and calorie punch, making it a less-than-ideal choice for those keeping an eye on their health conscious habits.

Despite these drawbacks, if you find that hot chocolate does help you sleep, it might be worth continuing the habit. After all, the benefits of good sleep can outweigh the negatives of consuming a slightly calorific drink.

Alternatives to Hot Chocolate for Sleep

If you’re on the hunt for some hot chocolate alternatives to help you catch those Z’s, there’s a whole world of options to explore:

Bone Broth for Sleep: Brimming with nourishing goodness and packed with the amino acid glycine, bone broth could be your ticket to dreamland, giving your sleep quality a lovely boost.

It does come with a wealth of health benefits, so even if you’re not going to add it to your sleep routine… you may want to add it to your daily routine in general.

Reishi Mushrooms: With potential sleep-enhancing properties, a dose of around 1g of reishi mushrooms can be beneficial for sleep.

Sleep Patches: These patches contain lavender and natural hemp, which can be absorbed through the skin and help induce sleep. Place one sleep patch to the upper arm after your shower, before you go to bed.

Each patch offers a sense of calm as you try to go to sleep & each ingredient works synergistically to help you wake up feeling more refreshed.

Magnesium Flakes: Adding these to a hot bath can help relax your muscles and increase melatonin production. Plus, the process of heating up and then cooling down your body can further promote sleep.

Magnesium Glycinate: This oral supplement can help with sleep by supporting melatonin production, becoming very popular among the sleep community as a supplement that should be in everybody’s sleep routine.

5-HTP: This nifty supplement acts like a little cheerleader, boosting serotonin production – that oh-so-important neurotransmitter that juggles both our mood and sleep.

As serotonin transforms into melatonin, our sleep superhero, it sets the stage for relaxation and, for many of us, more restful nights and dreamier dreams.

But remember, if you’re taking an SSRI, 5-HTP might not play well with others, so chat with your doc before adding it to your sleep-enhancing toolkit.

Glycine: Available as a supplement, glycine can be taken separately from bone broth to help with sleep. Glycine is a very sweet ingredient, you could even add it to a drink or hot chocolate to help aid with sleep.

Electrolytes: Although not directly related to sleep, staying hydrated with electrolytes can indirectly support melatonin production and improve sleep quality.

Summary

In conclusion, hot chocolate may not be the best option for everyone when it comes to improving sleep.

Give it a whirl, though! If it turns out to be a winner for you, then embrace the habit and keep sipping your way to dreamland.

At the end of the day, what truly matters is finding your perfect sleep aid, whether that’s hot chocolate, hot cocoa, or any of the other fabulous options we’ve touched on in our discussion. Sweet dreams!

How to Sleep Better After Drinking Alcohol

UncategorisedApril 12, 2023May 1, 2024

How to Sleep After Drinking Alcohol

Enjoying a drink or two is a common way to unwind and socialise, but alcohol can play havoc with our sleep.

Although it may help you fall asleep initially, it can disrupt your sleep quality and leave you feeling groggy and far from refreshed the next day.

Alcohol may seem like it helps you relax, but it actually doesn’t do your sleep any favours. Instead, it gets in the way of your body’s natural healing and rejuvenation processes while you’re catching some Z’s.

This is why people who frequently consume alcohol might experience premature skin ageing & health problems.

In this post, we’ll delve into some tips and strategies for improving your sleep after enjoying a few drinks.

Hydration after Alcohol:

It’s super important to keep yourself hydrated when you’re drinking alcohol, as it can really make a difference in how it impacts your sleep.

Don’t forget to drink lots of water before, while, and after you enjoy your night out.

Alcohol is a diuretic, meaning it causes increased urine production, which can lead to dehydration as it gets rid of many of your minerals and fluids from your body.

Dehydration can worsen hangover symptoms and further disrupt sleep.

There are some great supplements on the market that can help you stay hydrated and support better sleep, so it’s worth looking into the following:

Electrolytes after Alcohol:

Look for electrolyte products, as these can help replenish essential minerals lost through alcohol-induced dehydration.

Choose one that has high levels of sodium, as it is one of the main minerals that is lost from drinking alcohol! It’s good practice to try and drink these before you go to sleep, so leave a bottle by your bed to drink before you drift off.

Dehydration can affect sleep quality as it can reduce the amounts of melatonin that your body produces.

Limit Alcohol Intake:

Practising moderation and setting limits on the number of drinks you consume is crucial for reducing the impact alcohol has on your sleep quality.

By sticking to a predetermined limit, you can still enjoy yourself without overindulging and experiencing disrupted sleep.

The NHS recommends that both men and women should not regularly drink more than 14 units of alcohol per week.

Give Your Body Time:

Allow your body enough time to metabolise the alcohol before heading to bed.

It typically takes about an hour for your body to process one unit of alcohol, so giving yourself some time between your last drink and bedtime can help reduce its impact on your sleep.

Eating a nutritious late-night snack can help slow down alcohol absorption and provide your body with some much-needed calories to aid in recovery.

Go for snacks that are high in protein, healthy fats, and complex carbohydrates, such as whole-grain crackers with cheese or a couple of slices of toast with avocado and eggs. Just eat whatever is available!

Sleep Environment:

Creating a sleep-friendly environment is essential for a good night’s rest.

Ensure your mattress is comfortable, the room temperature is cool (especially important when alcohol has raised your body temperature), and external light and noise are minimised.

Use cool bedding like bamboo bedding or linen, that is breathable to help stop your body from overheating as you sleep.

You can use blackout curtains or an 3D eye mask to block out light and consider using earplugs or a white noise machine to drown out any noise that might disrupt your sleep.

It’s crucial to keep electronic gadgets away from the bedroom too, since the blue light from screens can mess with melatonin production, which is the hormone responsible for sleep.

Cold Showers and Saunas:

Do cold showers help you sleep? Taking a cold shower for sleep after drinking before bed can help lower your core body temperature, making it easier to fall asleep.

If you have access to a sauna and cold shower or ice bath, you could try using them before bed to help your body detoxify from the alcohol.

Saunas can promote sweating, which can help your body eliminate toxins, while cold showers or ice baths can help constrict blood vessels and reduce inflammation.

Just remember to stay hydrated with electrolytes and take necessary precautions.

Be sure to consult a healthcare professional before trying any new therapies, especially if you have pre-existing health conditions.

Avoid Caffeine and Nicotine:

Steer clear of stimulants like caffeine and nicotine before bedtime, as they can further disrupt your sleep.

Caffeine, which you’ll find in coffee, tea, and even some fizzy drinks, can linger in your system for quite a while, making it tricky to drift off to sleep.

If you’re lucky enough to fall asleep, caffeine is also disruptive to different stages of sleep. So if you can, avoid espresso martinis in the evening at all costs!

Similarly, nicotine, found in cigarettes and some e-cigarettes / vapes can act as a stimulant, increasing your heart rate and alertness.

By avoiding these substances in the hours leading up to bedtime, you can give your body the best chance to wind down and prepare for a restful night’s sleep.

Supplements:

Certain supplements can help support your body’s recovery after consuming alcohol and promote better sleep.

Glutathione, for example, is an antioxidant that helps your liver detoxify and can become depleted after drinking alcohol. Supplementing with glutathione can aid in liver function and recovery, as it has been found to improve sleep quality in people who have naturally higher levels running through the body.

Glutathione can also reduce symptoms of a hangover if replenished, so take glutathione before you go to bed and upon waking.

Magnesium Glycinate, another helpful supplement, can improve sleep quality and relaxation. A question that is often asked is:

Can I take magnesium glycinate after drinking wine?
Yes, you can take magnesium glycinate after drinking wine or beer. Now it won’t be able to mitigate any intense hangovers if you’ve had too much, but it may be able to improve your sleep quality if you’ve had a smaller amount.

5-HTP can help regulate mood and sleep, by helping the body more efficient with producing melatonin.

CBD Oil – CBD is great at reducing nausea & giving you that tired eye feeling. If you’re not feeling great, this can help you get tired enough to be able to have a nap through the day or get you to sleep at night.

Sleep Patches: Consider using a sleep patch, which contain calming and sleep-promoting hemp ingredients, to help you feel more relaxed and wake up feeling refreshed. These patches might actually be more useful for the next day/night, to help with those anxiety side effects that come from alcohol consumption.

Sweet Dreams! z zz zzz

Conclusion:

Prioritising sleep, even after a night of drinking alcohol, is crucial for your overall well-being.

By making sure you’re well hydrated, paying attention to how much you drink, giving your body time to process the alcohol, creating a cozy sleep environment, avoiding stimulants, and incorporating helpful supplements, you can boost your sleep quality and reduce the not so great impacts of alcohol on your body.

Remember that moderation is key, and always drink responsibly. Sweet dreams!

Fibromyalgia and Sleep

UncategorisedApril 10, 2023May 2, 2023

Fibromyalgia and Sleep: Can I Improve My Sleep?

Fibromyalgia is a persistent condition that results in widespread pain, fatigue, and sensitivity throughout our muscles, ligaments, and tendons.

Fibromyalgia impacts millions of individuals globally and can considerably diminish a person’s overall quality of life.

It’s still a bit of a mystery what exactly causes fibromyalgia, but experts think it’s likely due to a mix of genetic influences, our surroundings, and some psychological reasons.

How Does Fibromyalgia Affect Sleep?

One of the most common & annoying symptoms of fibromyalgia is disturbed sleep. People dealing with fibromyalgia often find it tough to drift off to sleep, stay snoozing, or wake up feeling recharged.

These sleep challenges can make other symptoms, like aches, tiredness, and mood swings, even worse. It’s super important to get the best sleep possible to help manage those pesky fibromyalgia symptoms and boost overall wellness.

Sleep Tips for Fibromyalgia

Stick to a regular sleep time:

Keeping a consistent sleep schedule helps your body’s internal clock stay on track and can boost the quality of your shut-eye.

Aim to hit the hay and rise and shine at the same time each day, even on weekends. For tips on how to fix your sleep schedule, visit our blog. This is a good tactic to help you prime your body for sleep, as it loves to stick to habits.

Create a bedtime routine:

Develop a calming pre-sleep routine to signal to your body that it’s time to wind down. This may include reading a book, practicing relaxation techniques, or listening to soothing music.

For more information on how to get to sleep fast, check out our how to get to sleep fast blog.

Cold showers and fibromyalgia:

Cold showers have been shown to reduce inflammation, which can be beneficial for people with fibromyalgia.

Additionally, incorporating Wim Hof’s cold water therapy with sauna sessions may further improve symptoms.

For more details on how cold showers can help with sleep, visit do cold showers help you sleep post.

Exercise:

Regular physical activity can help reduce fibromyalgia symptoms, improve sleep, and boost overall well-being.

It’s good to keep those muscles & joints active to help blood circulation, which can fight against the painful inflammation.

You should aim for at least 30 minutes of moderate exercise most days of the week (if you feel up to it).

Fibromyalgia Pain Relief

To manage pain and discomfort associated with fibromyalgia, consider incorporating some of the following strategies:

Supplements for Fibromyalgia UK:

B12 supplementation: Vitamin B12 is essential for maintaining nerve health and reducing inflammation. Consult with a healthcare professional to determine the appropriate dosage.

Vitamin D: A deficiency in vitamin D has been linked to increased pain and fatigue in fibromyalgia patients. Talk to your doctor about getting tested and supplementing if necessary.

Magnesium Glycinate: Magnesium Glycinate is an oral supplement that if taken, can help with improving sleep quality.

Fibromyalgia hip pain while sleeping

For any aches & pains while sleeping (including hip pain), you may want to consider the following:

Magnesium flakes: Adding magnesium flakes to a warm bath can help relax muscles, reduce pain, and improve sleep.

CBD / Hemp Calm patches: These patches contain anti-inflammatory properties derived from hemp plants and can provide targeted relief for fibromyalgia pain.

You could also consider taking other CBD products via oral absorption to reduce pain & to help with sleep markers.

Magnesium oil: Topical magnesium can help reduce pain and improve sleep. Massage magnesium oil onto affected areas before bedtime.

Magnesium has a natural anti-inflammatory effects, but it is also good for overall sleep quality. You can hit two birds with one stone with this topical oil.

Sleep Environment

Creating a comfortable sleep environment is crucial for people with fibromyalgia. Ensure your bedroom is cool, quiet, and dark. Invest in a high-quality mattress, supportive pillows, and soft bedding.

Eliminate any distractions, such as electronic devices or clutter, that may hinder your ability to relax and fall asleep.

Summary

In conclusion, managing fibromyalgia and achieving quality sleep can be challenging, but implementing these tips and strategies can significantly improve your sleep and overall well-being.

Trial & error is going to be the best way forward, so don’t give up! There is a chance you can find something that can improve the quality of your life, as you deserve it.

Remember to consult with a healthcare professional before starting any new supplements or treatments.

phenergan-25mg-for-sleep-how-long-does-it-take

How Long Does it Take Phenergan 25mg to Make You Sleep?

UncategorisedMarch 24, 2023May 4, 2024

Phenergan for Sleep: Is it Safe and Effective? Discover Natural Alternatives for Quality Rest

If you struggle with sleep, you may have heard of Phenergan. It’s an antihistamine that doctors sometimes prescribe to improve sleep. But, how quickly does it work? And is it safe to take every night?

Importance of sleep

Getting 7-9 hours of good quality sleep is crucial for our health & longevity, as shown in some studies. You know when you’ve had a bad sleep because you just feel ‘off’, well over long periods of time this can be damaging to our health.

Unfortunately many people struggle to fall asleep or stay asleep, which is why some people are prescribed Phenergan by doctors in the UK as a solution, without trying alternatives.

How Long Does Phenergan 25mg Take to Work?

According to the NHS, Phenergan should start working around 20 minutes after taking it and can last for up to 12 hours. If you’re taking it for a cough, cold, allergies, or nausea, you should start feeling better within 20 minutes.

If you’re taking it specifically for sleep, it should work for around 4 to 6 hours.

Some antihistamines can make people feel tired or sedated as a side effect of their original design, which is why they are sometimes prescribed for sleep.

Is it safe to take Phenergan every night?

Even though it is prescribed by doctors;

the short answer is no.

Phenergan should only be used for a short period, for a maximum of 10 days (ideally 3 days or less). Taking it for longer can cause long-term side effects on the brain. So, what can you do instead?

One option is to focus on improving your sleep hygiene. This includes things like fixing your sleep schedule, avoiding screens 2-3 hours before bedtime due to the blue light they emit, which can disrupt sleep. Instead, try reading a book before bed to wind down.

Sleep Hygiene

Sleep hygiene is like flossing your teeth daily, but for sleep quality. Below you will find out how to fix your sleep schedule.

Same bedtime:
Aim to go to bed at the same time every night and also aim to wake up at the same time every day. This is to get your body into a routine, it can train your body to get tired at the same time every night. This is important to maintaining good quality sleep.

Create a relaxing bedtime/self-care routine:
Take a warm bath, read a book, or listen to calming music on YouTube or your favorite playlist to put your mind and body in a more relaxed state.

Make a comfortable sleep environment:
Ensure your bedroom is cool, quiet, and dark. Invest in a comfortable mattress and high-quality bedding.

Avoid Caffeine:
Avoid caffeine and alcohol: Both interfere with sleep quality, so it’s best to avoid them or limit consumption, especially in the evening.

Limit screen time:
Blue light from screens can suppress melatonin production, making it harder to fall asleep. Don’t use devices with screens for at least 2-3 hours before bed for the best chance of quality sleep.

Meditation for sleep

Meditation for sleep: Meditation is an effective tool for improving overall sleep markers. It can help you fall asleep faster and stay asleep longer by relaxing the brain.

Aromatherapy candles can enhance the relaxing effects of meditation due to the dimmed light and calming nature of the essential oils.

Alternatives to Phenergan 25mg

Magnesium supplementation:
Magnesium glycinate is easily absorbed by the body and can help produce melatonin, the sleep hormone. Taking magnesium glycinate supplements before bed can help you fall asleep faster and stay asleep longer.

Sleeping patches:
Some sleep patches contain lavender essential oil, a natural relaxant that can improve sleep quality.

Magnesium flakes:
Adding magnesium flakes to a warm bath before bed can help you relax and prepare for sleep.

Cold showers:
Yes, the thought of these sound horrendous, but having a cold shower before bed can reduce body temperature, inducing the production of melatonin and helping you fall asleep faster and stay asleep longer.

Summary
In conclusion, while Phenergan may be a short-term solution for sleep issues, many other options could work better for you. Getting enough sleep is crucial for your overall health, it’s worth trying different techniques & supplements to help you get the rest you need.

Do Cold Showers Help You Sleep?

UncategorisedMarch 23, 2023April 18, 2023

Are cold showers good for sleep?

Are you struggling with getting a good night’s sleep? Perhaps you’ve tried everything from a warm glass of milk to counting sheep, but nothing seems to work. Well, have you ever considered taking a cold shower before bed? Yes, you read that right – a cold shower!

In this article, we will explore the topic of whether cold showers can actually help you sleep better. But first, let’s discuss what a cold shower is and how it works.

A cold shower is simply a shower that uses water at a temperature of around 21°C (70°F) or below.

The idea behind cold showers is that the sudden shock of cold water on your body stimulates various physiological responses, such as increased blood flow, improved circulation, and heightened alertness.

Now, let’s take a look at the benefits of cold showers.

Benefits of Cold Showers

Increased recovery:

One of the most significant benefits of cold showers is their ability to boost recovery after physical exercise.

Cold water has been shown to reduce inflammation and muscle soreness, aiding in the recovery process. Additionally, cold showers can help with mental recovery by reducing stress and improving overall mood.

Inexpensive:

Another benefit of cold showers is that they are an inexpensive and accessible way to reap the benefits of cold therapy. While ice baths can be costly and time-consuming, cold showers can be taken quickly and easily at home.

Skin & hair protective:

Cold showers have been shown to have positive effects on the skin, hair, and immune system. The cold water helps to tighten pores, improve skin elasticity, and reduce the risk of infections by increasing the production of white blood cells.

But, you may be wondering, how do cold showers help with sleep?

How Do Cold Showers Help with Sleep?

Reduced body temperature:
One of the key ways that cold showers can improve sleep is by reducing body temperature. Our body temperature naturally decreases as we get ready for sleep, and taking a cold shower can accelerate this process.

The rapid cooling effect of cold water causes the blood vessels to constrict, redirecting blood flow to vital organs and lowering the body’s temperature.

Studies have shown that the drop in body temperature induced by a cold shower can help people fall asleep more quickly and improve overall sleep quality.

Reset circadian rhythm:
A study published in the journal Sleep Medicine found that taking a hot-to-cold shower 90 minutes before bedtime improved sleep quality, latency, and efficiency in a group of people with insomnia.

A study published in the journal Chronobiology International found that taking a cold shower in the morning can help to reset our circadian rhythm by reducing daytime sleepiness and improving alertness.

Increased melatonin production:
The study also found that cold showers increased the production of melatonin, a hormone that plays a crucial role in regulating our sleep-wake cycle.

While more research is needed to fully understand the relationship between cold showers and circadian rhythm, these findings suggest that taking a cold shower may have benefits beyond just improving sleep quality.

Promising treatment for insomnia:
Another study published in the journal Medical Hypotheses found that cold water immersion therapy (CWIT), which involves submerging the body in cold water for a short period of time, may be an effective treatment for insomnia.

Increased GABA:
The study found that CWIT increased levels of the neurotransmitter GABA, which is involved in regulating sleep and relaxation. Additionally, CWIT was found to increase the production of endorphins, which can help to reduce pain and improve mood.

Reduced stress:

Additionally, cold showers can help to calm the mind and reduce stress levels. When we are stressed, our bodies release cortisol, a hormone that can disrupt sleep.

By reducing stress and cortisol levels, cold showers can help to promote a more restful and rejuvenating sleep.

In conclusion, taking a cold shower before bed may offer numerous benefits for improving sleep quality and overall well-being.

From promoting relaxation and reducing stress to potentially influencing our circadian rhythm, the benefits of cold showers extend far beyond just the physical sensation of cold water on our skin.

So, the next time you’re struggling to get a good night’s sleep, consider giving a cold shower a try – you may be surprised at just how effective it can be!

Huang, T., Lin, L., & Kuo, H. (2019). Effects of cold water immersion on subjective sleep quality and sleep architecture: A randomized controlled trial. Sleep Medicine, 57, 109-118. https://www.sciencedirect.com/science/article/abs/pii/S1389945719300383?via%3Dihub

Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995-1001. https://www.sciencedirect.com/science/article/abs/pii/S030698770700566X?via%3Dihub

Meditation for Sleep

UncategorisedMarch 23, 2023June 27, 2024

Meditation for Sleep: How to Improve Your Sleep Quality Naturally

Do you often find yourself tossing and turning in bed, unable to fall asleep? Do you wake up feeling tired and groggy, even after getting a full night’s rest?

If so, you’re not alone. Millions of people struggle with sleep issues, and it can have a significant impact on your health and well-being.

Fortunately, meditation for sleep is a natural and effective way to improve your sleep quality and help you feel more rested and rejuvenated.

What is Meditation?

Meditation is a practice that involves training your mind to focus and quiet your thoughts. It has been used for centuries in various cultures and spiritual traditions, and is now widely recognised as a powerful tool for managing stress, anxiety, and other mental health issues.

Meditation is often associated with mindfulness, which involves being fully present in the moment and non-judgmentally observing your thoughts and feelings. In recent years, meditation has been used to help people optimise their sleep, as it has been noted to be a powerful sleep aid.

How Does Meditation Work?

Meditation works by activating your body’s natural relaxation response, which is the opposite of the stress response. When you’re stressed or anxious, your body releases cortisol and other stress hormones that can interfere with sleep and lead to other health problems.

By practicing meditation, you can reduce your stress levels and promote a sense of calm and relaxation in both your mind and body.

Step-by-Step Guide to Meditation for Sleep

Lie in your bed

(or find a quiet and comfortable place to meditate): Lie in your bed or look for a quiet and comfortable place to meditate where you won’t be disturbed. You can sit in a chair or on a cushion, or lie down.

Set a timer if you’re napping:

Set a timer for the amount of time you want to meditate. Start with just a few minutes and gradually increase your practice as you become more comfortable. If you’re doing this to try and get to sleep at night, set your alarm for the morning.

Focus on your breathing:

Close your eyes and take a deep breath in through your nose, counting to five. Hold your breath for a few seconds, then slowly exhale through your mouth, counting to seven.

Repeat this cycle for several minutes, focusing on the sensation of your breath as it enters and leaves your body.

Notice your thoughts:

As you focus on your breath, thoughts and distractions may come up. Acknowledge them, but don’t engage with them. Simply observe them and let them pass, returning your focus to your breath.

Release any tension: As you continue to breathe, release any tension in your body. Starting from your toes, tense and relax each muscle group as you work your way up to your head.

Visualise a peaceful scene: Imagine yourself in a peaceful, relaxing environment. It could be a beach, a forest, or a mountain. Visualise the sights, sounds, and sensations of this environment as you continue to breathe deeply.

End your meditation:

When your timer goes off (or your alarm), slowly open your eyes and take a few deep breaths.

Take a moment to notice how you feel, and try to carry that sense of calm and relaxation with you into the rest of your day or night. If you enjoyed a full night’s sleep, remember to use this technique again tonight!

Alternative Breathing Techniques for Sleep Meditation

As mentioned earlier, breathing techniques are an essential part of meditation for sleep.

Here are a few different breathing techniques you can try:

Deep breathing: Inhale deeply through your nose for a count of five, hold for a few seconds, then exhale slowly through your mouth for a count of seven.

Repeat this cycle for several minutes, focusing on the sensation of your breath as it enters and leaves your body.

Alternate nostril breathing:

Sit comfortably and place your left hand on your left knee with your palm facing up. Bring your right hand up to your nose and use your thumb to close your right nostril. Inhale deeply through your left nostril, then close it with your ring finger.

Open your right nostril and exhale slowly. Inhale deeply through your right nostril, then close it with your thumb. Open your left nostril and exhale slowly.

Repeat this cycle for several minutes, focusing on the sensation of your breath as it moves through each nostril.

4-7-8 breathing:

Inhale deeply through your nose for a count of four. Hold your breath for a count of seven. Exhale slowly through your mouth for a count of eight.

Repeat this cycle for several minutes, focusing on the sensation of your breath as it enters and leaves your body.

You can find more information on box breathing by visiting our how to get to sleep fast blog.

Combining Meditation for Sleep with Other Sleep Aids

Meditation is just one of many natural techniques you can use to improve your sleep quality. Here are a few other strategies you can try:

Listen to Music:

Soft, soothing music can help calm your mind and promote relaxation. Try listening to relaxing music before bed or invest in a white noise machine to block out external noise.

Use a Meditation Candle:

Meditation candles contain relaxing essential oils, which you can use alongside your practices. Add earplugs to really concentrate and zone into the meditation, to reduce any outside noise distractions. This can help you fully focus on relaxation, to finally help you drift off.

Take a Relaxing Bath:

Adding lavender epsom salts or magnesium flakes to your bath can help soothe sore muscles and promote relaxation. Take a warm bath before bed to help you unwind to prepare your body & mind for sleep.

Use a 3D Sleep Mask:

A 3D Sleep Mask can help block out light to promote a deeper & longer sleep. However, it’s important to avoid Bluetooth sleep masks, which can emit harmful radiation that can interfere with your sleep quality and overall health. You can find out more information on why you shouldn’t use a bluetooth sleep mask.

Take Supplements:

Take supplementation like 5HTP or Magnesium Glycinate to help the body’s natural production of melatonin, which can help your body prepare for sleep.

Learning to Meditate for Sleep Summary

Meditation is a skill that takes time and practice to master. It’s important to approach it with patience and an open mind, and not get discouraged if you don’t see results right away.

To get started, try meditating for just a few minutes each day, gradually increasing your practice as you become more comfortable. You can also seek out guided meditation resources or attend a meditation class to get expert guidance and support.

By learning to quiet your mind and focus your attention, you can reduce stress, calm your body, and prepare yourself for a deep and restful night’s sleep.

By combining meditation with other natural sleep techniques, you can create a powerful sleep routine that will help you feel your best.

Why Can’t I Sleep After Sex?

UncategorisedMarch 21, 2023August 20, 2024

Why Do I Find it Hard to Sleep After Sex?

Hey, have you ever pondered about the impact sex has on your sleep? For many, it’s a blissful and calming activity that can actually enhance their shut-eye. However, others might find it challenging to drift off after getting frisky, which can be quite frustrating.

If you’ve ever found yourself thinking, “Why on earth can’t I sleep after sex?”, you’re in the right place. In this post, we’ll dive into the reasons behind this conundrum and share some handy tips for catching those Z’s after a steamy session.

Wide Awake After Sex: Body Temperature

One potential explanation for the struggle to sleep after sex could be an increase in body temperature. Naturally, our bodies warm up during sex due to all the physical exertion. But, fun fact: a cooler body temperature is actually more conducive to sleep.

To tackle this issue, try maintaining a cool bedroom atmosphere after your intimate encounter. You might even want to hop in a cold shower to bring your body temperature down. Cold showers are known for their various benefits, and this could be the key to combating post-sex wakefulness.

Cold showers have been known to have many benefits, but this could be one that helps counteract wakefulness after sex.

Discover more information on whether it is better to sleep naked for optimal sleep or not.

Dopamine and Norepinephrine Release:

Another factor that may hinder sleep after sex is a rise in dopamine levels. Dopamine, a hormone released during sex, is linked to pleasure and reward. But, there’s a catch: it can also stimulate the production of norepinephrine, a hormone that amps up arousal and alertness.

As a result, sleep might seem elusive after a passionate rendezvous where you will have to enjoy staring up at the ceiling for hours.

Cortisol:

Cortisol, a hormone released during moments of stress or excitement, can also come into play during sex. This pesky hormone can mess with your sleep patterns.

Plus, if you’ve been particularly energetic during your intimate session, cortisol levels might remain high, making it even more challenging to nod off.

WHY Can't I Sleep?! Too hot Energetic Wide awake Not tired anymore Help me

Prolactin:
While dopamine and norepinephrine can keep some people awake after sex, men may have an easier time falling asleep thanks to prolactin. This hormone, released after ejaculation, is associated with feelings of relaxation and drowsiness.

That’s why men often feel sleepy after getting it on.

Oxytocin:

For women who didn’t reach orgasm during sex, the lack of oxytocin might make sleep more difficult. Oxytocin, a hormone released during orgasm, promotes relaxation and bonding.

Without it, women might find it harder to unwind and drift off to dreamland.

Our Tips to get to sleep after sex:

If you find yourself wide awake after sex, try these tips:

1. Plan your intimacy: Schedule your intimate moments earlier in the evening, giving you time to unwind before bedtime.

2. Keep your bedroom cool after sex, as this can help bring down / regulate your body temperature.

3. Take a cold shower after sex to help cool your body down.

4. Work as a team & collaborate with your partner to ensure both of you reach orgasm, releasing those relaxing, sleep-promoting hormones.

5. Consider taking magnesium glycinate supplements, as magnesium is known to promote relaxation and sleep.

6. Use cooler bedding: If you naturally run hot you might want to hear this, as you know sex can make this worse. Use thing’s like bamboo bedding or linen so stay that little bit cooler. Stay clear of bedding mixed with polyester as these are not cooling materials 7 aren’t great for the skin.

Sleep after sex summary

In conclusion, while sex is generally seen as a positive activity for sleep, some might struggle to catch those Z’s afterward. This could be due to various factors, including body temperature, hormone levels, and stress.

By following the tips we’ve shared, you can boost your chances of enjoying a restful night after a passionate escapade. Remember, sleep is just as crucial as sex, so make sure you prioritise both for a healthy, balanced lifestyle.

For more insights on how to get to sleep fast or how to fix your sleep schedule you can see our blog posts.