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What Are Sleep Chronotypes and Which One Are You?
Are you a night owl who thrives in the late hours of the evening, or an early bird who has boundless energy in the wee hours of the morning? Or are you somewhere in between? Understanding your sleep identity can have a significant impact on your overall health and well-being. Below, we’ll explore the different chronotypes and help you discover where you land on the sleep spectrum. What Are Sleep Chronotypes? Sleep chronotypes are a relatively new concept in the field of sleep research. They’re a type of classification system based on the natural patterns of your sleep-wake cycle. The concept of sleep chronotypes was first introduced by Dr. Michael Breus in his book The Power of When. These types are used to help define your biological clock (when you feel most alert and productive vs when you’re more likely to feel fatigued or sluggish) and your preferred time for sleeping/waking, eating meals, and other daily activities. Chronotypes represent different kinds of sleepers; each has their own unique characteristics and behaviors. Understanding your sleep chronotype can help you optimize your daily routines for maximum productivity and overall well-being. Lions and Dolphins and Bears…Oh, My! No, these aren’t NFL team mascots, they’re sleep types. Here are the 4 main chronotypes plus a bonus type… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. The Lion (aka “Early Bird”) Often described as a morning person or early riser, Lions are those who prefer to rise early in the morning and tend to feel most energized during the first half of the day. They typically don’t have trouble waking up earlier than others and may even be up before the sun rises. Also, they may find it difficult to sleep past their usual wake-up time, regardless of how late they went to bed the night before. Lions make up about 15% of the U.S. population. 2. The Wolf (aka “Night Owl”) On the opposite end of the spectrum, night owls prefer to stay up late into the night. They thrive in nighttime hours, feeling most alert, energetic, and productive late into the evening or early morning hours. They may have difficulty falling asleep at an early hour, typically struggle with early mornings, and often require more time in bed to feel well-rested. Wolves make up around 20% of the population. 3. The Bear This type falls somewhere between early birds and night owls on the spectrum, with a slight preference towards either end, but still adaptable enough to function well in both daytime and nighttime hours. Bears follow a traditional sleeping pattern of going to bed at a reasonable time in the evening and waking up early in the morning. They prefer a consistent schedule with regular mealtimes and bedtime rituals. These individuals tend to be able to shift their sleep schedules without much disruption. Bears make up about 50% of the population. 4. The Dolphin Just like real dolphins, which stay alert even while sleeping, individuals comprising this sleep type may have difficulty falling asleep and tend to be light sleepers. They usually experience fragmented and disrupted sleep, waking up multiple times throughout the night. Dolphins also are known for being highly sensitive to external stimuli, such as noise or light disturbances. Dolphins make up only about 10–15% percent of the population. It’s important to note that while these four categories are the most commonly recognized chronotypes, not everyone fits neatly into one specific category. Some individuals may exhibit traits of more than one chronotype or may have a unique pattern all their own. This certainly applies to the “unofficial” fifth sleep chronotype… 5. The Hummingbird Hummingbirds defy categorization as they don’t fit into any of the traditional sleep chronotypes. They have flexible sleeping patterns and can adapt to different schedules with ease. Hummingbirds often thrive in creative or entrepreneurial roles that allow them to make their own schedule. [/wc_box] Chronotype Quiz So, how can you know your specific chronotype? That’s where a chronotype assessment comes in. A chronotype quiz is a series of questions designed to assess your natural sleep process. It considers various factors, such as: when you feel most alert and productive when you prefer to go to bed how easily you fall asleep at different times during the day or night By answering these (and other) questions, you can gain a deeper understanding of your personal circadian rhythm – the internal clock that regulates your sleep-wake cycle. There are several chronotype quizzes available online, each with their own unique approach to determining an individual’s sleep identity. One sleep test is the Morningness-Eveningness Questionnaire (MEQ), which measures whether a person is more inclined towards being a morning or evening person. Another popular sleep quiz is the Munich ChronoType Questionnaire (MCTQ), which uses self-reported data on sleeping and waking habits over weekdays and weekends to calculate an individual’s circadian typology. It also takes into account lifestyle factors, such as the amount of sunlight exposure (which naturally produces vitamin D3 in the body) a person gets each day. Some other sleep evaluations use images rather than text-based questions or involve physical tasks like recording body temperature upon waking up. Regardless of which type of assessment you choose, taking a chronotype quiz can help provide valuable insights into your sleep tendencies. Based on this information, you can make informed decisions about your daily routine and create a customized sleep schedule that aligns with your chronotype. Note: these quizzes aren’t meant to be a definitive diagnosis of your chronotype. They can function as a guideline and starting point for understanding your sleep identity, but shouldn’t be adopted without first seeking professional, medical advice. Know Your Sleep Chronotype Knowing your chronotype can help you understand why you struggle with certain tasks or habits and can help you make better choices about when to schedule tasks and activities throughout your day. It also allows you to work with, rather than against, your natural sleep rhythms, leading to improved overall productivity and well-being. It’s recommended that you consult with a healthcare professional or sleep specialist before making any adjustments to your sleep-wake schedule. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Are Naps Good for You? Here's the Best Tips for Napping as an Adult
Would you like to take more naps, but aren’t sure if you should? Or do you like to squeeze in a daytime nap regularly, or on occasion when the opportunity presents itself? If so, you might be wondering if they’re good for you or if you should make some changes to your napping habits. We can probably all agree that quality sleep is important for good health. During sleep your body rejuvenates and repairs itself. Adequate sleep is linked to a healthy immune system and sleep is essential for a healthy body and brain. On the flip side, when your body doesn’t get enough rest, you’re more susceptible to illness, mood swings, and increased stress levels. Lack of sleep can also lead to lower productivity, energy, creativity, and problem-solving abilities. Is It Okay to Take a Daytime Nap? The short answer is yes. This is good news for all the nappers out there! One of the biggest benefits that research has found is that napping can improve cognitive function. However, pay attention to the length of your nap. Limit your nap to 30 minutes or less if you want to feel the immediate positive effects that a nap can provide. Power naps are called just that for a reason. Research has shown that short naps can give you an immediate powerful boost in alertness and cognitive function. If you’re feeling midday fatigue, finding a place to take a quick snooze might be just the thing you need. It’s recommended that adults aim for 7-9 hours of sleep per night. But let’s face it, sometimes you aren’t going to be able to get adequate sleep. Life happens and getting enough sleep isn’t always straightforward, whether it’s due to sleep disturbances, or just not enough time in the day. Taking a nap can help when you aren’t able to get enough quality sleep at night. One study found a link between regular nappers and larger total brain volume. As you age, your brain volume tends to decrease. Taking naps may slow the decline, leading to greater overall brain health. Health Benefits of Naps: Increased alertness Reduced sleepiness Increased productivity Improved mood Better relaxation Physical rejuvenation Enhanced cognitive performance Improved memory There are just a few guidelines you should stick to when trying to make the most of your nap. 4 Helpful Tips for Napping As an Adult 1. Shorter is Usually Better The length of your naps is one of the most important considerations when determining if the nap is good for you or not. Research has shown that naps under 30 minutes are best. A nap of 10-20 minutes is an ideal length to aim for as an adult. When you take a long nap, you’ll enter the deeper sleep stages, which can lead to grogginess upon waking. This probably isn’t what you’re hoping for when you start your nap. Naps longer than 30 minutes have been linked to adverse health conditions, along with potentially messing up your natural nighttime sleep rhythms. However, if you need a longer nap to catch up on lost sleep, try to get about 90 minutes. These longer naps can be restorative and will allow you to complete a full sleep cycle. It may take longer to recover from these naps, and they may disrupt nighttime sleep. 2. Set an Alarm Setting an alarm is the best way to make sure you get the length of nap that you’re intending. It’s so simple! Yet many of us have thought, “I’m just going to rest my eyes for a minute” only to fall asleep and find that we’ve slept much longer than we wanted to. Set your alarm, even if you’re just resting your eyes, and you won’t regret it. 3. Choose the Right Time of Day The best time of day to nap is in the early afternoon. Your body’s natural circadian rhythm dips around this time, making it easier to rest and experience a restorative nap. If you wait too long to take your nap and it’s closer to evening, you may find it harder to fall asleep at your usual bedtime. The ideal nap time is between 12:30 pm and 3:00 pm. You don’t want to sabotage your nighttime sleep with a late nap. Taking a late nap is like eating a snack too close to dinner and spoiling your appetite. For this reason, aim for a nap before 3:00 pm. 4. Don’t Nap in Complete Darkness When you’re taking a nap, it’s best if you can let a little light in. Turning out the lights is okay, but try to avoid napping in total darkness. If you can leave a window open to let in the natural daylight, this is best. Letting in light will help signal to your brain that it isn’t yet time for your nighttime sleep and help you to avoid falling into a deeper sleep. What If I Can’t Nap? If you find it hard to take a nap, that’s okay! Naps might just not be for you. Some people struggle with the ability to fall asleep for a nap. If you experience poor sleep quality at night, napping might worsen your sleep challenges. Napping can give you a needed boost, but it isn’t the only option. If you find yourself in need of a midday pick-me-up, below are a few other ways to naturally increase your energy. Other ways to get a daytime energy boost: Exercise Take a walk Meditate Get some natural light Eat a healthy snack Engage in social interactions The Conclusion About Naps As an Adult A short nap has many potential benefits including increased energy, alertness, mood, and physical and mental performance. People who nap regularly seem to benefit more from naps than the occasional napper. If you aren’t sure if naps are right for you, find a quiet place in the early afternoon, set an alarm, turn down the lights, and take a quick snooze. You might just wake up feeling refreshed and ready to take on the rest of the day with renewed vigor. Next time you get the chance for a daytime nap, go ahead and take one – guilt free. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Could Your Mood Issues Be Linked to a Pain In the Neck?
Mood issues affect millions of people worldwide. Low mood is characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities that were previously enjoyable. While there are several treatment options available, including medication, many individuals are turning to alternative therapies such as Blair Chiropractic to help manage their symptoms. Let’s explore the importance of Blair Chiropractic in helping people who suffer from mood problems. What’s Blair Chiropractic? Blair Chiropractic is a specific type of upper cervical chiropractic that focuses on correcting misalignments in the cervical spine (generally referred to as the neck). The first two bones in the cervical spine surround the brainstem, which controls several essential functions in the body, including breathing, heart rate, and digestion. Misalignments in the upper cervical spine can disrupt the signals between the brain and the body, leading to various symptoms, including those associated with mood issues. Blair Chiropractic aims to correct these misalignments by using gentle, precise adjustments in the cervical spine. By doing so, it can help restore proper communication between the brain and the body, which may lead to improvements in mood. Mood Issues and Neck Pain One of the main benefits of Blair Chiropractic in treating mood is that it’s a non-invasive, drug-free approach. Many individuals who suffer from mood problems prefer to avoid medication due to the potential side effects, and Blair Chiropractic offers a natural alternative. Unlike medication, Blair Chiropractic works to address the underlying causes of mood issues, rather than simply masking the symptoms by reducing the stress in the nervous system. Low mood can be a complex condition, and what works for one person may not work for another. Blair Chiropractic offers a comprehensive and personalized approach to care, with each adjustment tailored to the individual’s specific needs. By addressing the misalignment of the cervical spine, Blair Chiropractic may offer relief for individuals who haven’t found relief from other treatment options. Another benefit of Blair Chiropractic is that it can help reduce stress and improve overall well-being. Extreme stress is a common trigger for mood problems, and by reducing stress levels in the body, Blair Chiropractic may help alleviate symptoms. Additionally, Blair Chiropractic can help improve sleep quality, which is essential for managing mood symptoms. Proper sleep is crucial for overall health and well-being, and individuals who suffer from mood issues often have trouble sleeping. Blair Chiropractic can help improve sleep quality by reducing pain and discomfort in the body. Blair Chiropractic also can help improve posture, which is essential for optimal wellness. Poor posture can lead to intense pain and discomfort, which can exacerbate symptoms of low mood. By improving posture, Blair Chiropractic can help reduce pain, which may lead to a reduction in mood symptoms. A Natural Approach to Care Blair Chiropractic is an effective, non-invasive, drug-free approach to managing mood symptoms. By correcting misalignments in the cervical spine, Blair Chiropractic can help restore proper communication between the brain and the body, leading to improvements in mood and overall well-being. If you or someone you know suffers from mood issues, consider exploring Blair Chiropractic as a natural, holistic approach to care. Please contact the friendly office staff at Well Connected Chiropractic to set up an appointment today! Dr. Elizabeth S. Hoefer (Hay-fer) earned her Doctor of Chiropractic degree, Bachelor of Science, and Associate of Science in Chiropractic Technology at Palmer College of Chiropractic in Davenport, Iowa (the birthplace of Chiropractic). She recently earned her Diplomate in Craniocervical Junction Procedures, D.C.C.J.P., which is a 3 year post graduate training in upper cervical procedures. This is the most advanced degree available in the field of upper cervical chiropractic. In 2015, Dr. Hoefer was awarded Blair Chiropractor of the Year. Dr. Hoefer was voted New Chiropractor of the Year 2013 by the California Chiropractic Association for the State of California. She currently serves as the President for the California Chiropractic Association (CalChiro). With such extensive and advanced training in chiropractic, Dr. Hoefer offers patients a wealth of knowledge and a passion to serve. Having personally experienced the healing power of Blair Upper Cervical Chiropractic, she is dedicated to the advancement of this work and committed to educating the public about the vast benefits Blair Chiropractic has to offer. Dr. Hoefer lives in Southern California with her husband and three lovely daughters.
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What Is Blue Light and How Harmful Is It?
Have you ever found yourself mindlessly scrolling on your phone late at night, unable to tear your eyes away from the mesmerizing glow? We’ve all been there. But did you know that this seemingly harmless habit could be putting your health at risk? In recent years, there’s been increasing concern over the potential negative effects of blue light exposure on our health. Due to modern technology, we’re now being exposed to more blue light than at any previous time. With people spending extensive periods of time in front of screens, understanding the impact of blue light has become a crucial topic. But what exactly is blue light? And how does it affect our bodies? Let’s delve into the basics of blue light and its potential risks to your overall health. What is Blue Light? Blue light, also known as high-energy visible (HEV) light, is a type of visible light with shorter wavelengths and higher energy levels compared to other colors in the spectrum. It’s found naturally in sunlight and plays an important role in regulating our body’s circadian rhythm or sleep-wake cycle. Artificial sources of blue light are emitted by electronic devices such as smartphones, computers, laptops, and tablets, as well as LED lights and fluorescent bulbs, which emit varying amounts of blue light. Since prolonged exposure to artificial blue light sources may have damaging effects on your eyes and skin cells, be mindful of these everyday sources of blue light… 8 Common Sources of Blue Light 1. Natural Sources Blue light exposure from natural sources is unavoidable as it’s present in sunlight and the blue sky during the daytime. While this is essential for regulating our body’s circadian rhythm and supporting mood and alertness, excessive exposure can lead to eye strain, headaches, and sleep disruption. 2. Electronic Devices Electronic devices – such as smartphones, laptops, tablets, and televisions – emit high levels of blue light. With the prevalence of technology in our daily lives, we spend more time staring at screens than ever before, increasing our exposure to blue light. 3. LED Lighting LED lights have become popular due to their energy-saving properties. However, these lights emit a significant amount of blue light, which may contribute to eye fatigue and irregular sleep patterns. 4. Compact Fluorescent Lights (CFLs) CFLs are commonly found in households and are considered an energy-efficient alternative to traditional incandescent bulbs. Like LEDs, CFLs emit high levels of blue light that may cause vision and sleep issues. 5. Environmental Factors Certain environmental conditions can increase our exposure to blue light. For example, living in areas where the sunlight is more intense may naturally increase your exposure to blue light. 6. Medical Treatments Some medical treatments, like phototherapy for skin conditions or jaundice, require exposure to intense amounts of blue light for therapeutic purposes. This type of blue light exposure should be carefully monitored and controlled to prevent any potential harm. 7. Work Environments Various work environments – such as offices, schools, and factories – use artificial lighting that can emit varying levels of blue light. Prolonged exposure to these sources of blue light may contribute to eye strain and fatigue. 8. Lifestyle Choices Certain lifestyle choices also can increase your exposure to blue light. For example, smoking has been linked to intraocular pressure (IOP) and may lead to eye strain and other vision problems. Top 5 Health Risks Associated with Blue Light As technology continues to advance, more people are being exposed to blue light every day. While blue light can have some benefits for our bodies, such as regulating our sleep-wake cycle and improving mood, there are also potential health problems associated with excessive exposure. Here are some of the main health risks commonly attributed to blue light exposure: Eye Strain and Fatigue Excessive exposure to blue light can cause eye strain and fatigue, especially when using devices with screens for extended periods of time. The main reason for this is that the high-energy blue light emitted from these screens isn’t easily filtered by the eye’s natural defenses like other forms of light. Prolonged exposure can lead to muscular discomfort, dry eyes, headaches, blurred vision, and may interfere with your daily routines. Headaches and Migraines For individuals who are sensitive to bright lights or suffer from migraines, blue light exposure can trigger or worsen symptoms. This may be due to its direct effect on the brain’s nerve cells and the blood flow response in the brain. Disruption of Circadian Rhythm Blue light exposure at night may suppress the production of melatonin – the hormone that regulates our natural sleep-wake cycle. This can affect our ability to fall asleep and may result in poor quality sleep, which can lead to mood problems, irritability, or difficulty concentrating throughout the day. When our melatonin levels are depleted, it can slow or halt the repair processes that occur during sleep, leading to slower skin healing and regeneration. Skin Damage Blue light also has been shown to contribute to skin damage by penetrating deeper into the skin than other forms of light. It can cause oxidative stress, accelerate collagen breakdown, and increase the production of free radicals, which can lead to such signs of premature aging as fine lines, wrinkles, and age spots. Also, blue light exposure can cause inflammation in the skin. This occurs when the body’s immune response is triggered by certain stimuli like UV rays or toxins from pollution or digital screens. Inflammatory reactions may lead to accelerated aging processes due to their ability to break down collagen and elastin fibers – vital components responsible for maintaining firmness and elasticity in our skin. Accelerated Aging One of the lesser-known health risks associated with blue light exposure is accelerated aging. As we age, our eyes begin to lose their natural ability to block harmful UV and blue light rays from reaching our retinas. This makes aging individuals more susceptible to the damaging effects of excessive blue light exposure. Also, there may be a link between excess blue light exposure and an increased risk for age-related macular degeneration (AMD). The macula is responsible for central vision and prolonged exposure to blue light may damage its cell structures leading to permanent vision impairment. The good news is that there are several ways to protect yourself from the negative effects of blue light exposure. Tips for Reducing Blue Light Exposure [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Use a blue light filter or screen protector on all electronic devices. Limit screen time at least 1 hour before bedtime. Also, consider using devices that have built-in night mode settings to reduce blue light emissions during nighttime hours. Take regular breaks from screens and give your eyes a rest by looking at objects far away. Wear glasses with blue light blocking filters for added protection. Opt for warmer-toned LED lights instead of cool white ones. Incorporate antioxidant-rich foods, such as fruits and vegetables, into your diet to help combat the effects of free radicals on the skin and the rest of the body. [/wc_box] Good Night, Blue Light! Blue light is an essential part of natural daylight, but excessive exposure to artificial sources can have negative effects on your physical and overall health, especially your eyes, skin, mood, and sleep patterns. By understanding the basics of blue light and taking necessary precautions, you can minimize potential risks and maintain a healthy balance between technology usage and well-being. If you have additional questions about blue light exposure, be sure to speak with your optometrist or healthcare professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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We Asked A Sleep Expert How To Get The Best Rest, Here’s What He Said
In an era where hustle culture often prioritizes productivity over rest, the significance of sleep quality cannot be overstated. We recently chatted with Dr. Shane Creado, our resident sleep expert, to uncover the intricacies of achieving a good night’s sleep. Let’s get into it! The Foundation of Quality Sleep “When we talk about sleep quality, we’re thinking about three things: the absence of sleep apnea, pain, and stress,” - Dr. Creado. He points out that achieving these factors requires a proactive approach. It's not enough to just avoid these hindrances; you must actively cultivate conditions that induce quality sleep, a concept Dr. Creado emphasizes throughout our chat. 5 Expert Tips for How to Get Better Sleep Consistent Schedule One significant step towards maintaining quality sleep is setting a consistent wake-up time, even on weekends. This practice helps regulate the body’s internal clock and creates what Dr. Creado calls “training wheels” for sleep. A consistent sleep schedule and a calming morning routine can help prepare the mind and body for a restful night. Managing Stress For Peaceful Nights There is a strong connection between stress and sleep quality, according to Dr. Creado. “Anxiousness and sleep are opposites,” he adds. “That's why it's vital to wind down effectively before bedtime.” Creado recommends incorporating relaxation techniques such as meditation into your daily routine. “Infusing your routine with sleep-supporting practices is like giving your body and mind the training they need to fall asleep,” says Creado. Sleep supplements like Put Me To Sleep Naturally and Calm My Brain can aid in calming the mind and supporting the body’s transition into sleep mode.* By prioritizing stress management in the hours leading up to sleep, individuals can create an environment conducive to restful slumber. Leveraging Supplements Wisely Shifting to the topic of sleep supplements, Dr. Creado highlights the benefits of melatonin as a sleep aid, but he cautions against misuse. “Taking melatonin alongside caffeine, such as in coffee, negates its effectiveness.” Instead, he advises that individuals maintain proper hydration throughout the day and create a calm, dark sleep environment to optimize the effectiveness of supplements. Additionally, Dr. Creado recommends exploring other sleep-supporting ingredients that enhance the effects of melatonin, such as l-theanine, GABA, and magnesium.* “These nutrients, when used appropriately, can promote deeper and more restorative sleep.” - Dr. Creado The Bedroom As a Sanctuary Dr. Creado cautions against the intrusion of gadgets into the bedroom. “Light and radiation from tech devices can take a toll on sleep hygiene. The bedroom should be a space for relaxation and slumber, devoid of technological distractions.” Treat your bedroom as a sanctuary for good sleep. The Path to Rejuvenating Sleep Hydration, winding down, a calming environment, and a nightly routine are all integral components of cultivating restful slumber. By taking a proactive role in managing stress, utilizing sleep-supporting supplements, and creating a sleep-conducive atmosphere, individuals can set the stage for nights of rejuvenating rest. Take it from our sleep expert: sleep is not a passive state; it’s an active investment in your well-being. About Dr. Creado: Dr. Shane Creado is a board-certified psychiatrist and sleep medicine physician who works with athletes every day to prime their performance with solid habits and good rest. He hosts the Overcoming Insomnia course, which teaches evidence-based sleep improvement strategies, and has authored “Peak Sleep Performance: Cutting-Edge Sleep Science,” a #1 Amazon new release in Sports Medicine (March 2020). At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain-healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here’s How You Can Try Quality Sleep Supplements for FREE!
Do you get enough sleep each night? If not, you could be setting yourself up for mental and physical problems. Getting inadequate sleep has been associated with lowered brain efficiency, which can negatively affect your: Mental focus Mood Energy Weight Decision-making Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol or video game playing, can have adverse effects on your ability to effectively perform tasks at work, school, or home. Also, insufficient or inconsistent sleep can increase irritability, moodiness, and poor judgment. The Truth About Sleep According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning. If you’re one of those who fail to get consistent sleep each night, you might be at risk for a host of issues. When you don’t get enough sleep, you may have overall lowered blood flow to your brain, which can disrupt your thinking, memory, and concentration. Also, lack of sleep can weaken your immune system and make you more susceptible to getting a cold, flu, or virus. Getting quality sleep each night may help your brain function at optimal levels, as well as support your overall immunity and wellness. How to Get Quality Sleep Getting high-quality sleep is essential for optimal brain and body health. Though minimal required levels of sleep vary, many researchers agree that adults should try to get an average of 7 to 9 hours of sleep per night. If you have healthy habits, such as avoiding caffeine later in the day and getting regular exercise, but still have problems falling asleep, a scientifically formulated and safe dietary supplement that promotes restful sleep may give you the relief you need. Whether you’re too wired, worried, or stressed to sleep, nutritional sleep aids may help improve the quality of your sleep. BrainMD has a line of ultra-pure, high-potency sleep products and one of our top formulas is… Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality. The body’s daily sleep phase is now recognized to be just as important for health as the awake phase. Sleep is vital for mental and physical performance, as well as overall health and well-being. This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain. They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Melatonin – some may enjoy greater sleep benefits from taking a lower dose of melatonin, as is offered in this formulation.* GABA – the gamma-amino-butyric acid used in this product is chemically identical to the body’s GABA neurotransmitter, and may enhance brain function when taken by mouth.* L-Theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforces GABA’s calming effects and helps bring on sleep and maintain sleep quality. Vitamin B6 – is vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* [/wc_box] This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep. BrainMD’s Free Trial Program BrainMD’s Free Trial program offers a sample package of some of our top-selling supplements, including Put Me To Sleep Naturally. After 14 days, you’ll be enrolled into a subscription service and receive a monthly supply of Put Me To Sleep Naturally for the low price of $35.66. BrainMD will notify you prior to the subscription upgrade and before processing any payments for your first Subscription Delivery shipment. Every 30 days, your credit card will be charged, and a new shipment will be sent to the address supplied at the time of enrollment. You may adjust, pause, or cancel your subscription at any time and for any reason by contacting BrainMD’s Customer Care Team (see below). This offer is only valid in the U.S. One trial program may be purchased at a time by each customer. Quality Sleep Supplements If you’re tired of being tired, it’s time to turn to a natural sleep solution that can help you fall asleep, stay asleep, and wake up refreshed…without the grogginess! Put Me To Sleep Naturally can help support your sleep patterns with ultra-pure nutrients designed to ease you into a peaceful sleep.* If you have difficulties getting quality sleep, this natural sleep supplement may help you achieve deep, sustained, and restorative sleep.* Order your FREE sample today! BrainMD Customer Care Team Email: support@brainmdhealth.com Phone: (888) 850-5287 M-F 6 AM – 5 PM PST At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Do You Know How Much Melatonin Is Too Much?
Built into your sleep/wake cycle is a signal that goes from the retinas of your eyes to the brain, instructing it to increase the hormone melatonin when it gets dark, which causes you to feel sleepy and prepares your body for sleep. Conversely, when it starts to get light in the morning, your retinas signal the brain to decrease melatonin, which prepares your body for wakefulness. This sleep/wake cycle (also called circadian rhythm) can get disrupted at times and disturb your ability to fall asleep, stay asleep, and have quality sleep. Enter melatonin supplementation. A quality melatonin supplement, taken at the right dosage and time, can help deliver the message to your brain that it’s time to sleep, which may help your body fall asleep faster, stay asleep longer, and sleep more restfully. No wonder a recent Sleep Foundation survey found that nearly 28% of U.S. adults take supplemental melatonin as a sleep aid. Here’s what you need to know about melatonin supplementation and how to find the right dosage. What Disrupts Melatonin Levels? There are several factors that can impact your melatonin levels and disrupt the sleep/wake cycle. One of the most common is traveling across two or more time zones. You may feel awake when it’s time to sleep, or sleepy when it’s time to wake. Or, if you’re a night shift worker, when it’s time to go to bed in the morning, sunlight can signal the body to reduce melatonin, making it difficult to sleep. In our modern world, we’re exposed to light after the sun goes down from our digital devices, televisions, and bright lighting in our homes that can delay the release melatonin, making it difficult to fall asleep or even causing sleeplessness. Our bodies also make less melatonin as we grow older, and this is one reason elderly folks don’t sleep as much. Providing your body with supplemental melatonin for sleep support makes sense. One research study found melatonin helped improve sleep induction and quality in the participants with sleeplessness. A meta-analysis, which included studies involving both children and adults, demonstrated that melatonin supplementation decreases the time it takes to fall asleep, increases total sleep duration, and improves overall sleep quality. What’s the Proper Dose of Melatonin? Since melatonin is considered a dietary supplement, there are no official FDA-recommended dosing guidelines. That said, research studies using melatonin show that effective doses range from 0.5 to 10 milligrams (mg) per day. While the Sleep Foundation states that proper dosage depends on the individual’s age, weight, and sensitivity to the hormone, it does provide the following general guidance: Dosing for Adults A common safe dose for adults to start with is between 1 and 5 mg of melatonin taken a few hours before bed for sleep/wake cycle regulation, and a half hour before bed for sleep quality support. Experts recommend starting with a very low dose (as little as .5 mg) to see how it works, and then increasing the dosage as needed. Surveys have found that 3 mg of melatonin is the most often used dose by people who want sleep support. Dosing for Older Adults/Seniors Older adults are more sensitive to melatonin supplementation because they typically have less of it. Seniors are recommended to start with the lowest dose of melatonin possible (.5 to 1 mg). Dosing for Children Talk to your child’s pediatrician before giving them melatonin. A common dose for children is 1 to 2 mg. How Much Melatonin Is Too Much? More than 5 mg of melatonin for children and more than 10 mg for adults are generally considered too much. Too much melatonin can cause sleepiness even after a solid night’s rest, headache, nausea, and agitation. But it’s very hard to overdose on melatonin in a way that’s dangerously toxic. In general, melatonin is considered safe and has proven to be well-tolerated by most people, but for some, taking any dosage of melatonin isn’t a good idea. If you take blood thinners or certain other medications, are pregnant or breastfeeding, or if you suffer from brain health disorders such as memory loss, chronic low mood, or seizures – any melatonin without the guidance of a medical doctor isn’t recommended. How to Start Supplementing With Melatonin If you’re struggling with sleeplessness or have a dysregulated sleep/wake cycle, BrainMD’s sleep formula Put Me To Sleep Naturally may provide the support you need. It contains 1.25 mg of melatonin – not too much, but enough to provide needed sleep support. It’s doctor-formulated with additional, natural ingredients that work synergistically to support sleep. In addition to melatonin, the formula’s 5-HTP and vitamin B6 help support the body in making its own melatonin. If racing thoughts are keeping you awake, the formula’s ingredient GABA, an inhibitory neurotransmitter, can help calm a noisy mind. Also, l-theanine, derived from green tea, can help increase calming alpha brain waves, and magnesium, known as a calming mineral, can assist with quality sleep. Put Me To Sleep Naturally is delivered as a chewable tablet, which allows the nutrients in the formula to reach your bloodstream and take effect quickly. Don’t Miss the Benefits of Sleep It’s critical to your brain and body health to ensure you get adequate sleep. Taking a natural, non-habit forming, quality melatonin supplement at the right dose may help! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Make Friends at Any Age
There can be no doubt that friendships make life richer. They certainly make us happier, according to Harvard research – especially if our friends live nearby. Sharing our feelings with friends has been shown to activate the brain’s reward circuits, making us feel good. Friendships can help make us healthier, too. The bonds of friendship appear to help protect our brains against memory loss later in life. But what if you find yourself without friends? It happens. If you move or change jobs, or if your friends move away from you, you may find yourself without a buddy to call. You may need to learn how to make friends as an adult after a romantic partnership ends or when a longtime friendship has been lost. Don’t worry. We’re built to be social creatures. You can learn how to make friends regardless of your age. Here are some tips for making friends, informed by research and the advice of mental health experts. 8 Top Tips for How to Make Friends at Any Age 1. Make an Effort While circumstances can help when it comes to making friends, friendship requires effort. In fact, one study found that in people who hold the belief that friendship happens based on luck end up lonelier in the long run. You must be willing to take action if you want to make friends. That means saying hello, introducing yourself, sharing, listening, and asking others to do things. You may have potential friends all around you, but if you don’t make an effort, a friendship might not happen! 2. Pursue an Interest Here’s a win-win opportunity: pursue an interest (preferably one that involves other people). Take a photography class or volunteer for a beach cleanup. Maybe you can take a community hike, or perhaps you can work out regularly at the park. Whatever interest you pursue, you’ll have the joy of doing it, while creating opportunities for friendships to develop at the same time. Showing up consistently to your group or class is important to make friends as well. Research shows that when others see a new person regularly, over time they feel more friendly toward that person. This is referred to as “exposure effect.” Make use of it! 3. Say “Yes” If you’re in need of friends, follow the rule of saying “yes” to social invitations. When your colleagues ask you to join them after work, go! Even say yes to things you don’t want to do. If you don’t have the time or inclination to commit to an entire afternoon or evening, show up for an hour. Take advantage of opportunities that come your way. You never know where a potential friend might be. 4. Try an App Meaningful friendships can be made online, especially for people living in remote locations and elderly people who have trouble getting out. Use social media to your advantage! Facebook has literally thousands of groups to choose from. Whatever you decide to join, really give it a go. Show up regularly and engage. There are also apps like Meetup, Yubo, or Bumble BFF designed to make friendships. What’s wonderful about them is that you can find other people just like you looking to make new friends! 5. Develop Your Social Skills If you haven’t made a friend in a while, you might be rusty on your social skills. One way to start a conversation is to ask a question based on something you’ve observed. People love to talk about themselves! Slip in a compliment too for good measure. For example, a new (or existing) neighbor grows beautiful roses, and you happen to love gardening. The next time they are in their garden you could say, “I love how beautifully you grow your roses, what is your secret?” Really listen. Give the potential friend your full attention. Be genuine in your observations, questions, and compliments. Taking interest in another person helps to build friendships. 6. Look for Similarities Shared interests, values, and passions play an important role in friendships. Look at where you have similarities with others and build on them. This is easier if you join a group or take a class. Once you have an idea of what you have in common with a new friend, you can share information about books, articles, or TV shows you both like. Or you can really be bold and extend an invitation to an event, such as a concert or play, or activity that involves your shared interest. For instance, if you both like fitness and outdoor activities, invite your new friend to go for a hike, run, or walk. 7. Self-Disclosure and Humor Experts say that self-disclosure and sharing funny stories or inside jokes are ways to build a closer friendship. Self-disclosure is the act of sharing facts, inner thoughts, feelings, and emotions about your life and circumstances. This kind of sharing should come with time and earned trust. Whatever it is, the intent is to be vulnerable and let that person know you better. 8. Keep Expectations in Check Not every person will become a lasting friend and friendships take time to form. Don’t place too many expectations on new potential friendships. Be patient and trust the process. Friendly Reminder Be good to yourself while trying to make new friends. Keep up your self-care: exercise, sleep well, and relax. When you feel your best, it’s easier to meet new people. If loneliness overtakes you or you find it too overwhelming to extend yourself, consider getting the support of a qualified therapist. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Dangers of Being a Night Owl?
I’m like Batman. Am I a billionaire playboy who runs his deceased parent’s multi-billion-dollar corporation? No. Have I been trained in several forms of martial arts and regularly fight off a variety of criminals and supervillains? Nope. Do I have access to cutting-edge weapons, cars, and planes? I wish! So how am I like Batman? I’m a creature of the night. Or, to put it a different way, I’m a night bat…er, night owl. What’s a Night Owl? Named after the nocturnal bird, night owls are people who tend to stay up late into the evening or even into the early morning hours. Night owls may: Have more energy in the evening Stay up late Struggle to stay alert during the day Enjoy sleeping in Night owls may choose to stay up late or may be required to do so by their job (shift work). Some may find it difficult to turn their brain off until the wee hours but may have no problem getting to sleep once their head hits the pillow. That means night owls may not struggle with a sleep disorder, such as an inability to fall asleep or experiencing consistent sleep loss. Advantages of Being a Night Owl According to research, night owls may perform well on measures of cognitive ability, memory, and processing speed, even when those tasks take place in the morning. Though not always the case, night owls can be more creative than early birds. Night owls also may be more open to seeking out and engaging in new experiences. Many night owls catch a second wind in the late afternoon or evening. This may lead to more productivity later in the evening after everyone else has gone home from work. Some may enjoy their greatest periods of productivity and creativity after the rest of the world has gone to bed. This includes many artists, musicians, and writers. Disadvantages of Being a Night Owl The most obvious disadvantage of being a night owl is that most of the world operates on “normal” daytime hours, such as a 9 to 5 workday. This might create complications with scheduling early morning meetings and appointments or organizing your day to take advantage of the daytime business hours of companies, stores, and restaurants. Daytime school or college classes may be a drag for night owls too. Whether due to parental responsibilities or a demanding work schedule, many night owls may need to get up early in the morning, which can translate to a lack of sleep. Getting less than 6 hours of sleep each night has been associated with lower overall brain activity. The delayed sleep phase experienced by night owls may lead to morning drowsiness, poor concentration, and even serious sleep issues. Ongoing sleep problems can cause performance problems (at school or work) and mood issues. Can a Night Owl Change? As with any habit, change takes time…and intentionality. If the night owl life is working for you, you may not need to adjust your lifestyle. However, if you’re noticing any ill-effects from your sleep pattern, it might be time for a change. Shifting your sleep schedule will require a period of adjustment. The transition may require a lot of patience, both for you and those you live with. Incremental changes are recommended to help make the alteration of your sleep period as seamless as possible. Also, keep in mind that your natural sleep cycle may change over time. It’s common for those entering middle age or their later years to become early risers. Regardless of what time you prefer going to bed, here are some top tips for how to have better quality sleep… 5 of the Best Ways to Improve the Quality of Sleep for Night Owls Regular Sleep Habits Go to bed at the same time each night and wake up at the same time each morning, even on weekends. Instead of taking a nap to make up for lost sleep, power through until bedtime to maintain a regular sleep schedule. Taking naps when you feel sleepy during the day can disrupt your nighttime sleep cycle. Increase Your Melatonin Melatonin is the main sleep hormone and is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Increasing your melatonin, by taking a high-quality sleep supplement, might help you get to sleep and stay asleep throughout the night. Try Sound Therapy If you struggle to block out noise, try sound therapy, which can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, may help with sleep onset. Practice Good Sleep Hygiene Though often associated with cleanliness, hygiene also applies to behavioral practices designed to sustain optimal health. Sleep hygiene is extremely important for a person’s brain health, physical health, and overall well-being. Limiting caffeine in the afternoon/evening, reducing stress, and not eating or exercising at least two hours before bed are proven sleep hygiene strategies. Enlist the Help of Family Ask family members to keep you accountable with maintaining a consistent sleep schedule. You can have them do a countdown every hour or half hour up to the time you’ve chosen to turn in for the night. If you’re single, set your phone or other device to give you prompts reminding you of your desired bedtime. This may help you wrap up projects/activities in a timely manner and mentally prepare you for a good night’s sleep. Quality, Restful Sleep Getting high-quality sleep is essential to health and well-being. Whether you stay up late or turn in early, it’s recommended that adults get 7 to 9 hours of sleep each night. Following the above tips can help ensure you get quality, restful sleep. However, if you experience long-term sleep issues, seeking professional help, from a doctor or sleep specialist, is a good idea. They can give you some sleep strategies and help get to the root of your sleep issues. If you’ve noticed any negative effects from staying up late, it might be time to reconsider the night owl life. Though it might be hard at first, stopping a project, turning off the TV, putting down the book, and hitting the hay can pay health dividends in the future. Just remember, you can’t accomplish everything in one day (or night). If you could, you’d be Batman. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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This Is What Your Sleep Type Says About You
Sleep Quality quiz: Do you have difficulties turning your brain off at night? Do you have irregular sleep patterns that leave you tired all the time? Do you tend to ruminate over mistakes, grievances, or unfinished projects? Do you worry about every detail of your life…and the lives of your family and friends? Do you have bad habits that prevent you from getting to bed at a decent hour (like eating unhealthy snacks while binge-watching your favorite TV show)? If you answered “yes” to any of the above questions, you aren’t alone. Many Americans have sleep problems, which can interfere with their daily functioning. What Can You Do? Knowing your specific “sleep type” can help you understand what your body needs to get restorative sleep. Recently, BrainMD’s Chief Science Officer, Dr. Nicole Avena, highlighted a few different sleep types on an episode of The Dr. Oz Show. Here are some of the helpful insights she shared on the show… 3 Sleep Types + Tips for Better Sleep Short Sleepers It’s recommended that adults get 7 to 9 hours of sleep each night. Some people are short sleepers, those who get 6 or less hours of sleep each night. Getting less than 6 hours of sleep can have a negative impact on overall health and physical/mental performance. Despite a common misconception, short sleepers and those who deal with serious, consistent sleep loss aren’t the same. The latter may struggle to fall and stay asleep, and their overall sleep quality may be poor. By contrast, short sleepers may be able to function adequately, if not optimally. Since many short sleepers can function well enough to get through the day, they may see no reason to improve their sleep pattern. Light Sleepers A light sleeper may find it difficult to stay asleep all night. These individuals may wake up to random noises and may have problems getting back to sleep. Due to these sleep disruptions, they may roll out of bed feeling like they haven’t gotten quality sleep. People with this sleep type tend to remember their dreams. Since a person needs to be awake for their dreams to be encoded, there’s a good chance a light sleeper will remember their dreams more often than other types of sleepers. Some suggested changes for light sleepers: Avoid caffeine and sugar in the afternoon and evening Turn off all screens at least 2 hours before bed Discipline yourself to get exercise every day, early in the day Never hit the snooze button; force yourself to get up when you shut off the alarm Heavy Sleepers Ever known someone who’s “out like a light” as soon as their head hits the pillow? Chances are, they’re a heavy sleeper. Minor disturbances that would wake up light sleepers probably won’t even register with this type. This works well for the heavy sleeper until it’s time to wake up. Heavy sleepers usually struggle to get up in the morning and may sleep through their alarm clock. These individuals rarely remember their dreams because they don’t wake up, or don’t wake up long enough, for them to be encoded. Though this type is likely to get quality sleep, they may feel like they need even more sleep. Adjusting the bedtime routine to begin earlier in the evening may be an effective strategy for heavy sleepers. 5 Practical Tips for Any Sleep Type Regardless of your sleep type, here are some top tips to help improve your sleep: Don’t Take Naps Instead of taking a nap to make up for loss of sleep, power through until bedtime to get back on a regular sleep schedule. Taking naps when you feel sleepy during the day can compound the nighttime sleep cycle disruption. Work on maintaining a regular sleep schedule – go to bed at the same time each night and wake up at the same time each day, including on weekends. No Late Exercising Instead of going for a late-night run or taking an evening exercise class, make sure to finish exercising at least four hours before you want to go to sleep. Although regular exercise can be beneficial in preventing serious sleep issues, doing vigorous exercise late in the evening may energize you and keep you awake. Comfortable Room Temperature Make sure the temperature inside your bedroom is comfortable and on the cooler side. When you go to sleep, your body temperature tends to drop, which may help you fall asleep. The temperature inside your bedroom can dramatically affect the quality of your sleep. Try Sound Therapy If you struggle to block out noise, try sound therapy, which can induce a peaceful mood and help lull you to sleep. Consider soothing nature sounds, wind chimes, a fan, or soft music. Slower classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, may help with sleep onset. Resolve Emotional Problems Instead of going to bed worried or angry, try to settle emotional problems before going to sleep. Send a positive text, email, or write down an issue to deal with the next day. Once all matters have been resolved or tabled, forget about them. Clear your mind of stress so you can enter a relaxed state that can lead to peaceful sleep. Better Sleep Awaits! If you’re one of the estimated 70 million Americans who have trouble sleeping, try some of these tips for getting a better night’s sleep. Remember that we’re all unique individuals and what works for one person may not work for another. Keep trying new techniques until you find something that works for you. Sweet dreams! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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This Is How Sleep Patterns Can Impact Your Health
Do you get enough sleep? Even if you’re getting the recommended 7 to 9 hours of sleep each night, are you getting quality sleep? Millions of Americans are being robbed of restorative sleep. Common sleep stealers include drinking caffeinated beverages late in the afternoon or evening. Less obvious sleep stealers may involve disruptions to your sleep stages. What Are Sleep Stages? There are five stages of sleep. The first four stages are considered non-rapid eye movement (NREM) sleep, also known as quiet sleep. The fifth stage is called rapid eye movement (REM) sleep, also known as active sleep or paradoxical sleep. Each of the five stages have different functions in the brain’s nightly sleep cycle. So, what’s happening in the brain as each sleep stage occurs? Let’s take a look… Stage 1 This stage takes place between wakefulness and sleep. During this stage, the brain, heartbeat, and breathing begin to slow down. The body starts to relax, and your muscles may twitch (e.g., myoclonic jerk). This brief period lasts about 5 to 10 minutes. The brain may still be active during this stage. Stage 2 During this stage, you become less aware of your surroundings, but there are short bursts of activity in your brain. Also, your heart rate and breathing become more regular, and your body temperature drops. This sleep cycle lasts about 20 minutes. Most people spend about half of their sleep time in this stage. Stages 3 and 4 Delta waves, slow brain waves, begin to increase during these stages. Also, breathing slows, blood pressure drops, and muscles relax. Some noises may fail to rouse people in this period of deep sleep. Many believe these stages are when the body begins to repair itself. It usually lasts 20 to 40 minutes, but that interval gets shorter as REM sleep gets longer. Stage 5 During REM sleep, your voluntary muscles are temporarily paralyzed. Your brain becomes more active, your breathing is faster and, of course, your eyes move rapidly. At this point, you begin to dream. REM sleep starts around 90 minutes after you fall asleep. It’s believed that during deep sleep the body’s immunity is strengthened, cells are repaired, and hormones are secreted to grow bones and muscles. The progression of sleep stages isn’t always sequential (instead of advancing to the next stage, you may jump back to the previous stage). Anything that disrupts this cycle can negatively affect the quality of your sleep. These stages typically repeat four to five times each night. The amount of time spent in each stage can vary during the night. Sleep Patterns In addition to sleep stages, these 3 sleep patterns also may affect your health. Monophasic Sleep As is implied in the name, monophasic sleep applies to those who sleep only once per day. This pattern is widely accepted as the “normal” sleep pattern. People who practice this pattern sleep a solid block of hours each day. Biphasic Sleep This pattern applies to those who sleep twice a day, typically an extended period of rest at night and a nap sometime during the day. The biphasic pattern is popular in India, the Mediterranean and Latin American countries, where siestas are considered beneficial for health. In Western countries, naps aren’t viewed nearly as favorably. Polyphasic Sleep This pattern may involve as many as four to six different sleep sessions during the day. Some believe this pattern can provide increased energy levels and better sleep quality (more time spent in REM sleep) compared to monophasic or biphasic sleep. Here are three types of polyphasic sleep: A core sleep period of three hours followed by three 20-minute naps Six naps of 30 minutes at regular intervals during the day Every six hours, take a 30-minute nap These polyphasic options aren’t recommended since they may require a significant period of adjustment and may drastically reduce the total hours of sleep an individual gets per day. Skimping on sleep can affect your health in more ways than you might imagine. Anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your ability to effectively perform tasks at work, school, or home. Insufficient and inconsistent sleep can increase irritability, moodiness, and poor judgment. Getting consistent, high-quality sleep is essential to wellness. If you have problems falling asleep, a natural supplement may give you the support you need. 2 Highly Effective Supplements to Support Your Sleep Patterns Depending on your unique sleep pattern, you may benefit from melatonin and other sleep-promoting ingredients to help you fall and stay asleep. That’s why BrainMD developed two distinct, but equally powerful, natural sleep aids: Restful Sleep and Put Me To Sleep Naturally.* Restful Sleep Restful Sleep contains the body’s own sleep hormone, melatonin, to help you get you to sleep.* It also includes the calming neurotransmitter GABA, as well as the relaxing mineral magnesium, vitamin B6, and valerian, to help keep you asleep.* This nutritional-herbal combination produces a soothing effect that can help ease you into a peaceful sleep.* These capsules include: Melatonin – melatonin is a hormone naturally produced by the brain to initiate sleep and promotes healthy sleep patterns.* Vitamin B6 – vitamin B6 helps with the production of neurotransmitters (serotonin, dopamine, norepinephrine, and GABA), which need to be balanced for healthy sleep.* Magnesium – sometimes called “the relaxation mineral,” magnesium helps calm the mind and enhance overall sleep quality.* GABA – GABA is the brain’s major inhibitory (calming) neurotransmitter, inducing calm by inhibiting excessive firing of neurons distributed throughout the brain.* Valerian – an herb used traditionally for centuries for its calming and sleep-inducing effects, valerian supports deep, restful, quality sleep.* Restful Sleep eases you to sleep and helps you stay asleep all night so you can wake up feeling refreshed in the morning.* Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* The body’s daily sleep phase is now recognized to be just as important for health as the awake phase.* Sleep is vital for mental and physical performance, as well as overall health and well-being.* This highly effective sleep supplement includes 6 potent ingredients that work in concert to help relax the mind and body in preparation for sleep.* These ingredients have a broad range of neurotransmitter actions in the brain.* They are carefully combined in this supplement to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Melatonin – a natural hormone that may help carry you through your daily sleep/wake cycle.* GABA – helps flip the “off” switch on worrisome, ruminating thoughts, which supports the body’s natural mechanism for quieting the mind.* L-theanine – a unique green tea amino acid that works quickly to reinforce GABA’s natural relaxant actions.* Magnesium – reinforces GABA’s calming effects, helps bring on sleep, and maintains sleep quality.* Vitamin B6 – vital for the brain’s entire spectrum of functions as well as those needed for quality sleep.* 5-HTP – an important starting molecule for the brain to produce not just serotonin, a regulatory transmitter that enables quality sleep, but also melatonin.* This breakthrough chewable supplement helps bring on deep, sustained, and quality sleep.* Rest Well If you’re tired of being tired, it’s time to turn to a natural sleep solution that can help you fall asleep, stay asleep, and wake up refreshed…without the grogginess!* Restful Sleep and Put Me To Sleep Naturally can help support your sleep patterns with ultra-pure nutrients proven to produce a soothing effect that can help ease you into a peaceful sleep.* If you have difficulties getting quality asleep, these natural sleep supplements may help you achieve deep, sustained, and restorative sleep.* Try them today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Restful Sleep, Put Me To Sleep Naturally and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Power Nap 101: Some of the Best Ways to Avoid an Afternoon Slump
It’s no secret that Americans have trouble getting enough sleep. About 35% of U.S. adults fail to get the recommended 7-9 hours of sleep each night, and experts estimate about 50-70 million Americans have a sleep disorder. That’s a lot of sleepy people. Due to our internal body clocks, we’re generally at our sleepiest in the early morning hours between 2 a.m. and 4 a.m., and again in the early afternoon hours between 1 p.m. and 3 p.m. That’s when most people feel an afternoon dip in energy. One solution for the afternoon slump, and for general lack of sleep, is the “power nap.” Benefits of Napping One study compared taking a nap to using caffeine. Naps were found to be more effective in minimizing afternoon sleepiness. Numerous studies indicate that a brief afternoon nap can reduce fatigue, restore alertness, improve cognitive function and memory, and boost mood – without grogginess or disorientation. In fact, the research showing these benefits is so compelling, top American companies (Google, Facebook, Uber, Ben & Jerrys, Cisco, etc.) now allow, and even encourage, short power naps during the workday with designated sleeping “pods” or nap areas. Here’s what you need to know about napping so that you can fully enjoy its brain and body benefits if you choose to make it part of your wellness routine. 3 Types of Power Nap and Which One is Best for You The benefits that come from napping largely depend on the duration of your nap, research shows. Short Naps A brief power nap of 10 to 20 minutes delivers immediate benefits (without grogginess) such as enhanced alertness and concentration, elevated mood, and improved motor skills (like typing at your computer or strumming a guitar). These benefits are experienced immediately upon waking and can last up to three hours. Virtually any nap under 30 minutes falls into the “light sleep” part of the sleep cycle and is great for a quick mental refresh. A NASA study found that a snooze of 26 minutes showed alertness improvements in pilots of up to 54 percent, and improved job performance by 34 percent, compared to pilots who didn’t nap. If you’re under a lot of pressure, experts believe a quick 30-minute nap can release stress and improve your immune health. Medium Naps If you nap for 45 to 90 minutes, you will fall into the “slow-wave sleep” part of the sleep cycle, which improves cognitive performance up to several hours but can also cause sleep inertia (grogginess or disorientation) for a short period after waking. Naps of this length also help boost decision-making skills, and tasks like memorizing vocabulary and recalling directions. This length of nap may have heart health benefits as well. A study found that people who napped for 45 to 60 minutes had lower blood pressure after going through mental stress. Hence, a little shut-eye may help your body recover from pressure-filled situations. Long Naps Long naps lasting 90 minutes to two hours will put you into a dreaming state or REM sleep. This type of longer nap allows you to go through every stage of the sleep cycle. A longer nap can help clear your mind, improve memory, and play a key role in making new connections in the brain. It helps to boost creativity and problem-solving. This is the best nap duration if you’re catching up on lost sleep. Catnap Caveats While there are many health benefits to be had from a catnap, there are a few drawbacks. As mentioned above, if you nap for more than 30 minutes and less than 90, it’s possible you could get sleep inertia, and it may take a while to feel fully alert again. If you snooze for too long or too late in the day, it can disrupt your nighttime sleep, especially if you suffer from sleeplessness or have any serious sleep issues. Napping Tips Perfecting the power nap is an art. Here are some tips to maximize the benefits of getting midday shut-eye! Nap regularly. Some research indicates that the benefits are greater for habitual nappers. Try to nap during the ideal time, between 1 p.m. and 3 p.m., as it’s less likely to disturb your nighttime sleep. Keep it short to start. Set a time for 20 minutes or less. Choose a quiet, dark place where you won’t be interrupted. Blocking out light will help you fall asleep faster. Wear an eye mask and/or ear plugs if you need to. Your body temperature may drop when you fall asleep. Make sure you’re warm enough, but not too warm! Be consistent. Nap around the same time each day. If your mind is busy ruminating, practice relaxation techniques such as deep breathing. Don’t worry if you can’t fall asleep; research shows there are even benefits to resting with your eyes closed. Of course, if you find yourself napping too long or too often, it could be an indication of a health issue. Be sure to consult your healthcare physician. While napping is a great solution for many people, it isn’t for everyone. Some people just can’t sleep during the day, and that’s okay! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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