Sleep

Subterms

    More stories

    • 175 Shares

      in health and weelbeing

      “I Tried The Latest Massage That Promises To Help With Insomnia, Pain And Fatigue.”

      by

      A magnesium massage may sound like something better suited to pro-athletes or off-the-grid wellness gurus, but there’s a growing body of research that’s showing us mere mortals should jump aboard the magnesium train. 

      To find out if you can actually massage your way to better ZZZ’s, we kneaded our way through the research before getting treated to a much-needed kneading at a Cape Town spa. Here’s everything you need to know about magnesium massages.

      What Is Magnesium?

      “Magnesium is an essential macronutrient that plays a key role in many body processes, including muscle, nerve, and bone health and mood,” according to Medical News Today. Many people don’t get enough in their diet despite it being found in a variety of different foods like nuts, beans and leafy greens, says Healthline. 

      READ MORE: Exactly How Sleep Deprivation And Weight Gain Are Linked – And How To Prevent The Spread

      The Benefits Of Magnesium:

      If you’ve spent any time on the health and wellness side of TikTok, you’ll no doubt have come across videos about magnesium and the amazing benefits people have experienced from taking supplements. But it’s not just a factless fad. Research conducted into the benefits of magnesium and magnesium supplements have shown many benefits:

      It may boost exercise performance: One 2015 study of 2 570 women associated higher magnesium intake with increased muscle mass and power.

      It may improve PMS symptoms: Some research suggests that magnesium supplements help relieve PMS symptoms, menstrual cramps and migraine attacks.

      It may combat depression: A PubMed Central study linked low levels of magnesium to an increased risk of depression.

      It may support better sleep: Research has shown a positive link between magnesium and improved sleep

      Magnesium may also be linked to supporting healthy blood sugar levels, promoting heart health, fighting inflammation, and reducing symptoms of anxiety. 

      What Is A Magnesium Massage?

      It’s usually a full-body massage that incorporates magnesium oil to help induce a state of calm, help with pain and fatigue and give you a great night’s sleep.

      Why Get A Magnesium Massage For Better Sleep?

      Like many of the above-mentioned TikTok users will tell you, magnesium supplements are a very common natural remedy for sleep problems like insomnia. And there’s a scientific reason for that; magnesium regulates many neurotransmitters that are involved with sleep. One such neurotransmitter is GABA (or gamma-aminobutyric acid) which is a neurotransmitter associated with helping with feelings of anxiety, stress, and fear. And what do you know, a 2017 systematic review showed that magnesium supplementation also had a beneficial effect on mild anxiety.

      But if your problem is falling asleep, a 2021 review of older adults who had insomnia found that magnesium supplements lowered the amount of time it took them to fall asleep by an average of 17 minutes. And another study of almost 4000 adults found a link between taking magnesium and improved sleep quality and duration.

      Plus, if you find yourself nodding off in your morning meeting or needing to take a nap in the arvie, a PubMed Central study found that women who had a higher magnesium intake experience a decreased likelihood of falling asleep during the day.  

      While magnesium supplements could positively impact your sleep, like the research suggests (always consult a doc before taking anything new though), magnesium massage therapy could be an underrated sleep hack.

      READ MORE: Normal Sleep — Turns Out, There Might Be No Such Thing

      How Does It Work?

      Transdermal (through the skin) magnesium therapy has been touted online as a hero ingredient that could potentially cure many conditions. It’s said that when used topically, it’s absorbed straight into the body’s cells and tissues, raising magnesium levels in a shorter period of time. 

      However, the research is limited and there are varying opinions about your body’s ability to absorb it through the skin. One Journal of Integrative Medicine study showed that magnesium oil alleviated fibromyalgia symptoms, such as pain. And we know that many athletes love using magnesium in their routines.

      Magnesium Massage Full Review

      Between never-ending loadshedding and a Woolies avo costing a month’s rent, it’s no wonder we’re losing out on precious ZZZ’s.  And while most of us are cutting out anything that isn’t a necessity, I’m here to tell you why a magnesium massage might just be worth the investment.

      I tried the Muscle And Joint Magnesium Therapy Massage at Steenberg Spa. It’s a luxury wellness spa in the Constantia Winelands (tough job). Their massage promises to re-energise the body while treating symptoms of insomnia, pain and fatigue. According to them, their luxurious magnesium therapy induces a state of calm and promise’s a good night’s sleep.

      My treatment expert carefully kneaded away at my body, working through my problem areas (my back – thanks WFH shrimp-like posture!). And by the end of it I felt relaxed and rejuvenated. She even told me concern areas; knots along my scapula and tightness in my lower back I was unaware of. Following a delicious breakfast of fruit, yoghurt, granola and green juice, I wandered through the gardens and pool where you can lounge with a glass of bubbles and a good book.

      You can’t help but feel relaxed being surrounded by gorg gardens, buildings and mountains at Steenberg. But the real star of the show is their scented garden. You can have your massage in this secluded haven that’s punctuated by fragrant flora and a towering Oak tree. So you can soak up nature’s scenes, sounds and scents and segue into a peaceful state. 

      So Did It Help With Insomnia And Fatigue?

      Yes, the real impact happened that night. My sleep is where I suffer most when I’m stressed out. I experience late nights with my mind racing, wake up several times throughout the night and lie for hours trying to fall asleep. Bedtime becomes something I dread, anxiety building throughout the evening as I worry I will have another sleepless night. 

      I’d had a few weeks of terrible sleep so I was in serious need of a good night’s rest. And that’s exactly what happened. I fell asleep almost immediately, without any of that bedtime anxiety, and I slept through the night, not waking up once (a very rare occurrence for me). And the following nights were exactly the same.

      Of course, I can’t state how much of it was placebo or not. But it really helped with the weeks of insomnia I had been dealing with and reset my bedtime routine. Sometimes you just need to break the pattern to alleviate bedtime anxiety that accompanies an extended period of bad sleep. And this massage was exactly that. Although managing the stressors in your life so that your sleep is unaffected is first prize. 

      For me, The Muscle And Joint Magnesium Therapy Massage at Steenberg did exactly what it promised and had lasting benefits outside of what a sublime spa day already does. The massage costs R1 100 for 60 minutes, R1 210 for 75 minutes and R1 340 for 90 minutes and in my opinion it’s well worth it just for the good night’s sleep, let alone the luxe experience you receive.

      READ MORE: The 6 Greatest Recovery Tools That Ease Tight Muscles

      What To Book

      They currently have an amazing Scented Bliss package on offer that’s the ultimate spoil. You’ll have your massage in the Scented Garden. This package for two includes a side-by-side Herbal Oil Massage, Pressure Point Foot Massage and Scalp Ritual at R2450 (60 minutes) or R2970 (90 minutes).

      Alternatively, you can have one of their three unique massage treatments. There’s the CBD Wellness Journey for pain relief and immune boosting, Bellabaci Signature Massage for circulation and toxin elimination or the highly-recommended-by-me Muscle and Joint Magnesium Therapy Massage for fatigue and insomnia.

      Post-pamper, indulge with a bottle of crisp Steenberg 1682 Chardonnay Cap Classique and a refreshing dip in the pool. And it doesn’t have to end there; delight your taste buds with a Scented Garden private dining experience. At R1 250 per person, you’ll get to enjoy a three-course meal on the candlelit deck under the stars with the gentle sounds of trickling water from the garden’s water feature for ambience.

      How To Get More Magnesium In Your Diet

      Once you leave the Steenberg spa, you can still incorporate magnesium into your everyday life. These foods are rich in magnesium (click on the magnesium sources for delicious recipes using these ingredients):

      Pumpkin seeds

      Chia seeds

      Black beans

      Kidney beans

      Edamame beans

      Spinach

      Avocado

      Banana

      Potato with the skin on

      Almonds

      Cashews

      Peanut butter

      Brown rice

      Salmon

      Halibut

      Soy milk

      Whole wheat bread

      Low-fat yoghurt

      Oatmeal

      Fortified breakfast cereals

      Add These Magnesium Sources To Your Pantry

      Shop them from local brand, Faithful To Nature. You’ll have the magnesium magic sources at the ready every time you want to cook or have a snack.

      Chia seeds contain 335mg of magnesium per 100g.

      Pumpkin seeds contain 262mg of magnesium per 100g.

      Almonds contain 268mg of magnesium per 100g.

      Cashews contain 292mg of magnesium per 100g.

      1/2 cup of cooked black beans contains 60mg of magnesium.

      Kidney beans contain 140mg of magnesium per 100g.

      Peanut butter contains 154mg of magnesium per 100g.

      1 serving of instant oats contains 36mg of magnesium.

      1 cup of soy milk contains 61mg of magnesium.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites.

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More

    • 138 Shares

      in health and weelbeing

      Normal Sleep – Turns Out, There Might Be No Such Thing

      by

      When we think about sleep, almost anyone will tell you that getting eight hours is ideal. However, how many people have you met who swear by only getting six? Or those who get 10 or even 11 each night?

      Dr Alison Bentley, Restonic Sleep Specialist, cautions against the idea that only eight hours can be considered normal and in fact, healthy. Dr Alison Bentley has been seeing patients with bedtime problems for 30 years and helped to run the first diagnostic sleep laboratory in South Africa. She believes that there is some room for deviation from commonly cited “normal sleep” in terms of three main components: duration, timing and solidity.

      “What is normal sleep?” asks Dr Alison Bentley, Restonic Sleep Specialist. “It’s not a strange question, really. But while books and Google insist that normal sleep is 7-8 hours long, in one go from 10pm to 6am, how many of us actually rest like that? I find that people whose rest differs from this ideal often believe they have a sleep disorder. However, that’s not necessarily the case.”

      While on average, sleeping can lie between seven and eight hours, that’s not to say the norm is the only kind that’s healthy. There are people whose bedtimes are only five hours long. Dr Alison says that while a sleep disorder could be in the realm of possibility, that person could also just be a naturally short sleeper. “The difference lies in how they function during the day,” notes Dr Alison. “The naturally short sleeper copes well and doesn’t feel tired, while the person with insomnia feels tired and fatigued with a deficit in attention resulting in poor concentration and memory difficulties.”

      The sweet spot

      So how can you tell if you’re getting optimum zzz’s? Dr Alison says you need to pay attention to how you feel after waking, and during the day. “The most important thing is that you need to feel that you have had enough when you wake up – that you are not fatigued or tired during the day,” she says. “Being able to concentrate and focus during the day on important tasks is also an important measure of enough rest. Good daytime function is a better measure of sleep rather than the right numbers at night.”

      Timing your zzz’s

      While many people catch naps between 10pm and 6am, there is variation in terms of timing. “Some people are like larks and go to bed early and wake early – feeling refreshed and ready to go to the gym at 5am,” says Dr Alison. “Others are owls, preferring to stay up late and sleeping in a little later as well. Whether you are a lark or an owl is also genetically determined.” You can always try and override your natural sleep timing but this would leave you feeling tired.

      Duration

      Naturally, nap for a short period of time and wake up ready to hit the gym? You’re a naturally short sleeper. If you naturally prefer a lie-in and like going to bed later at night, that’s your natural duration. “It is important to accept the duration of your rest, otherwise it is can lead to a lifetime of medication with no real change in your sleep,” says Dr Alison.

      Solidity

      Lastly, Dr Alison says there’s also a misconception that zzz’s happens in one solid block – uninterrupted from start to finish. “Solidity of sleep refers to the expectation that rest during the night should occur in one solid block,” she says. “However, that never really happens because we actually wake up every 90 minutes.”

      According to Dr Alison, these wake-ups are very short and good sleepers don’t even remember them. It is believed that we wake up just to check the environment – an evolutionary “safety feature”.

      “If you extend your duration by an hour, those wake-ups are also likely to expand, meaning that when you wake up normally you may stay awake for longer,” she says. “Sometimes, the first three hours of bedtime stay intact with multiple awakenings after that.”

      While many assume that any period spent awake during the night must be abnormal, Dr Alison says that literature from centuries ago suggests that it was normal to go to sleep as soon as it got dark, followed by a few hours spent awake during the night and another few hours of sleep before starting the day. “So, sleep would be in two pieces – and that was normal,” she says.

      What about tech?

      While you might be using blue light blockers to minimise your blue light exposure before bed, what about smartwatches that track your zzz’s? Dr Alison says it’s a useful tool to use. “Smart devices can give us lots of information about our sleep,” she says. “Analysis has been done on many of them looking at how accurate they are compared to the gold standard – a full overnight sleep test. They match up quite well but can be up to 40 minutes off when analysing sleep stages.” So don’t go overboard when using them as the absolute truth of your rest – it might be off by a few minutes when letting you know how many hours you’ve slept.

      They can also give valuable insights in sleep apnoea and heart rate levels during rest, says Dr Alison. “If your heart rate during the night is high and your oxygen is very variable – that is not normal.”

      Our top sleep-tracking watches

      Huawei Band 7

      With 96 workout modes and a two-week battery life, you can’t really go wrong. It tracks sleep and can identify up to six sleep-related issues.

      Fitbit Sense

      Track your time spent asleep in various sleep stages and use the app to create a personalised wind-down routine that’ll keep you accountable.

      Garmin Venu Sq 2

      Understand how your body is recovering with our improved sleep monitoring feature. After waking up, you’ll receive a sleep score as well as breakdown of your sleep stages. More

    • 188 Shares

      in health and weelbeing

      Is Your Mattress Actually Good For You? Here’s How To Tell, According To The Experts

      by

      Sleep is our body’s top recovery mechanism. It impacts our health, our weight and is even affected by our menstrual cycle. But what you sleep on? That’s a different topic entirely.

      Signs you need a new bed

      “There are a few signs which indicate that you need a new mattress,” says Rudo Kemp, founder and CEO of Sloom. “If you are waking up feeling sore and stiff – your mattress isn’t correctly supporting you and distributing your weight which could cause pain in your neck, shoulder, lower back, and hips. This is the generic answer however, having been in the industry for 11 years I’ve found that there are many other factors to consider.” Other factors to consider? If there’s an indentation in your bed, it’s time to think about a new mattress. If your bed is more than eight years old, this is also a sign, says Rudo. And, if you’re waking up groggy (and consistently, sans partying the night before) or are plagued with allergies, it could be your bed that’s got to go.

      If your body changes, your mattress likely needs to change too.

      A good mattress should support your body changes and not leave you with little aches and pains. “If physical changes in your body such as ageing or weight gain are causing joint pain, muscle aches, and stiffness then it would be time to find a mattress that relieves your pressure points and supports your body,” says Rudo. Also, springs in beds wane in strength over time. You might want to look at a bed with a different supporting mechanism. According to Rudo, “The Sloom Mattress has modular comfort, meaning that the foam layers can be rearranged according to the specific firmness that you prefer. If your body is changing, it could mean that you require a different firmness level to support those needs. Sloom uses a high-density foam that is divided into five ergonomic zones that help relieve pressure on the shoulders and hips by correctly distributing your weight.”

      How to pick one

      This one’s a biggie. When it comes to picking a mattress, there’s a ton of conflicting information, but Rudo says there are five main points to consider:

      Will both myself and my partner enjoy the firmness of the mattress? Look for beds with split comfort so partners both wake up on the right side of the bed.

      Does it have zoned support to relieve pressure points? The Sloom mattress is divided into five different zones to relieve pressure.

      Does the mattress have an anti-bacterial treatment? Reducing allergies and bed bugs leaves you with a safe sleeping environment.

      Do I have support from the brand that I bought the mattress from? Aftercare service and the option to have the freedom to return your mattress after the trial is essential.

      Can I change the comfort levels? Some mattress companies can customise the firmness level of the bed.

      When you’re buying a mattress, it’s always easier to go for the cheapest option possible. But not knowing what’s in your mattress, not having the option to customise it and not having aftercare can dictate how well you’ll be sleeping each night. “The perception that a high or thick mattress is a better quality mattress still dictates the demand in the industry,” notes Rudo. When picking a mattress, look for high-quality foam. “Advances in foam technology have allowed for far more breathable foams with even better durability.  The foams that we use in our mattresses are not just any type of traditional high-density foam but rather a new generation of foams specifically formulated for better durability, longevity and quality,” he says. More

    • 188 Shares

      in health and weelbeing

      I’m Always Tired: Here Are 5 Things I’m Adding to My Routine to Combat Exhaustion

      by

      Everyone knows someone who can fall asleep anywhere and at any time, and if you don’t, now you do. It’s me. I am that someone. I have a habit of falling asleep in the car, on a plane, at someone else’s house, at a movie theatre, at a bar (OK, that only happened once), but you get the point. I am always down for a little nap, but it’s not because I’m lazy, I’m just always battling exhaustion. It’s a great problem to have when I am on a long flight and want to fall asleep, but overall, exhaustion isn’t so great because I’m an adult who has a career and responsibilities that need tending to.
      After yawning one too many times on a Zoom call, I decided it was time to make some changes in my routine because I needed more energy and I needed it stat. Always one to lean on products and routines that prioritize wellness over quick fixes, I have found five things that have helped me combat exhaustion, and I am sharing them with you all here:

      1. Energy Capsules
      I am a coffee girly through and through, but I know myself better than to think I can have more than two cups of coffee. Especially if I reach for a cup in the afternoon, I start to bounce off the walls, immediately get a headache, and then crash from the jitters. For this reason, I have not allowed myself to have coffee past 10 a.m. in a long time. But when I do need some extra caffeine, I always reach for Equilibria’s Energy Capsules because they have the same amount of natural caffeine as a standard cup of coffee but the caffeine is paired with L-Theanine which is an amino acid that helps reduce mental fatigue and supports calm alertness. Taking up to two of these capsules when I need to get in the zone and have focused energy has been a game-changing addition to my routine. Try them out for yourself and use code THEEVERYGIRL for 20% off your first order at Equilibria!

      EQUILIBRIA
      Energy Capsules
      Equilibria’s Energy capsules deliver calm, focused energy so your mind and body can operate at peak performance. Since they get to work in 30-60 minutes, your energy is back in action in no time.
      Use code THEEVERYGIRL for 20% off + get a FREE Nourishing Body Oil for a limited time only!

      2. Low-Intensity Exercises
      Back in the day (AKA before I turned 25), I would wake up and head straight to a high-intensity, bootcamp-style workout class 5-6 days a week. Looking back, I don’t know how or why I did that, but my routine looks a lot different now. While I still love a sweaty HIIT class every now and then, adding yoga and pilates into my routine has drastically helped me feel less run down and tired on a day-to-day basis. I have also been incorporating long walks on the weekends and even during my lunch break sometimes for a little refresh and boost of energy.

      3. Greens Powders
      Greens powders are absolutely everywhere right now including, but not limited to, all influencers’ morning routine videos, ads on Instagram and TikTok, commercials on podcasts, and even the end caps of my local grocery store. I can’t escape them even if I tried, and trust me, I did. But after a long time of trying to avoid buying into the hype, I gave in and to my wallet’s despair, I truly am better for it. Instead of starting my morning diving headfirst into a pot of coffee, I start with a huge glass of water and my greens. The vitamins, minerals, and adaptogens that are included in some of my favorite powders help deliver steady energy that lasts throughout the day.

      Greens Supplement
      These tablet support your energy with instant nutrients. All you have to do is drop one tablet in a glass of water, let it dissolve, and drink up.

      4. Breathwork
      I know that breathwork sounds woo-woo, but studies have shown that by incorporating high-frequency breathing, people can increase their ability to sustain attention. And when I am dosing off midday, it’s just what I need to get back into action. After a few minutes of guided breathwork (I love the Breathwrk app!), I feel better equipped to stay on task and power through my to-do list. And the best part is that it only takes a few minutes, so whenever I am feeling the effects of exhaustion and need a pick me up, I like to rely on this super quick but effective practice.

      5. Balanced Snacks
      I really do wish that popcorn and chocolate were enough to power me through the day, but your body runs off what you feed it, and I need a little more support than my favorite movie theatre snacks to beat exhaustion. In between my regular meal times, I reach for snacks that have whole grains (like oats, brown rice, and quinoa), healthy fats (like nuts, seeds, and avocado), protein (like eggs, chicken, and protein powder), and fiber (like beans, berries, and chia seeds). While I might not always check all the boxes, I notice that when I reach for more balanced snacks, I don’t feel as tired throughout the day. Some of my favorite snacks are protein bars, crackers or veggies with hummus, smoothies, and apples with peanut butter.

      Protein Bar
      RX Bars are the snack I reach for the most—both at home and on the go when I need a pick me up. They have simple ingredients, come in tons of flavors, and are high in protein.

      Tired of Feeling Tired? Here Are 10 Ways To Get Better Sleep by Tomorrow

      This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

    • 200 Shares

      in fitness and body

      Exactly How Sleep Deprivation And Weight Gain Are Linked – And How To Prevent The Spread

      by

      Before, we thought that sleep deprivation and weight gain weren’t related. But research in recent years has shown that not only are they linked, but getting too few zzz’s can have a major impact on an expanding waistline.

      In a study by the University of Chicago, researchers determined that four nights of sleep deprivation reduced insulin sensitivity in fat cells by a whopping 30 percent. And the less sensitive your cells are to insulin, the less your body produces the hunger-regulating hormone leptin.

      “This is one of the first studies to show that a cell outside of the brain – the fat cell – also needs sleep,” says study author Matthew Brady, vice-chair of the Committee on Molecular Metabolism and Nutrition at the University of Chicago.

      Brady and a team of researchers put seven young, healthy subjects through two study conditions: First, they spent 8.5 hours in bed for four nights in a row (participants slept for roughly eight hours each night, the ideal length). One month later, they spent 4.5 hours in bed for four nights.

      Previous research has shown that getting only four hours of sleep negatively affects metabolism. After the fourth night, the subjects took a glucose tolerance test and had fat cells biopsied. And, yes, food intake was controlled and identical.

      READ MORE: Will Eating Less Really Help You Shrink Your Stomach?

      How Sleep Affects Fat

      The authors found that sleep deprivation made fat cells less sensitive to insulin, a hormone that cells use to take in glucose for energy. Brady explains that insulin-stimulated glucose uptake is proportional to the secretion of leptin, a hormone made in the fat cell that regulates hunger. The less sensitive cells are to insulin, the less leptin they produce, and the hungrier you are. And the magnitude of the decrease, in this case, was very surprising.

      “A 30 percent reduction in insulin sensitivity is equivalent to metabolically ageing the subjects 10-20 years just from four nights of four and a half hours of sleep,” Brady says.

      “It’s not that we took someone who was on the tipping point of developing metabolic disease and just pushed them over the edge. These were very young, healthy subjects.”

      Brady says the findings are important because they suggest that sleep could be a treatment for obesity. To that end, his next study will consist of trying to improve the sleep of overweight or obese subjects who have obstructive sleep apnea to see if sleep quality has any effect on insulin sensitivity and metabolism.

      He’s excited about the possible impact such a study might have: “It’s hard to get people to diet and exercise but if you could show that improving your sleep quality and duration has a positive benefit, that may be an easier therapeutic intervention for people to undertake.”

      Getting more sleep can also yield weight loss results. In a study published in JAMA Internal Medicine, overweight participants who went from sleeping only 6.5 hours a night to sleeping a full 8.5 hours were able to reduce their daily caloric intake by a huge 270 calories.

      In another literature review, authors noted that sleep deprivation is linked with a higher intake of calories throughout the day. Sleeping less than six hours a night is associated with a higher BMI (Body Mass Index) and having less sleep for five days in a row can result in short-term weight gain. Even working nights and having irregular schedules is linked with a less favourable metabolic profile.

      READ MORE: Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

      Ways To Get Better Sleep

      While the University of Chicago study still leaves some questions unanswered – namely, if “catching up” on sleep over the weekend can reverse the effects – it’s clear that getting enough sleep is important for both your mind AND your body. Here are five ways you can improve your sleep now.

      1. Make a Bedtime Routine

      Pick an hour for shutting down every night and stick to it – on weekends, too. A regular bedtime and waking time will help you fall asleep.

      2. Power Down

      Checking your cell before bed amps up brain activity, making it harder to doze off. Plus, the blue light emitted from gadgets can suppress the sleep hormone melatonin. At least an hour before bedtime, turn off your TV and computer and don’t use your phone.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

      3. Chill Out

      A cooler body makes it easier to fall asleep. Exaggerate that feeling with a toasty, pre-bed bath or shower. Lower your thermostat a bit, then pile on the blankets—you’ll save money on your heat while you’re at it.

      4. Sip Wisely

      No caffeine after sundown and no booze before bed. While drinking alcohol may help you fall asleep faster, you could wake up in the middle of the night. Enjoy a cup of decaf or herbal tea instead.

      5. Drown Out Noise

      Sleep with a fan on or invest in a sound machine that can produce white noise to block the racket of the outside world. More

    • 100 Shares

      in health and weelbeing

      Should I Take CBD or Melatonin Before Bed?

      by

      You’ve tried taking a relaxing soak, cutting off your caffeine habit at 3 p.m., and resisting the urge to TikTok the night away (a feat in and of it self)—all in the name of a good night’s sleep—yet the quest for quality shut-eye continues. Thanks to the $64 billion a year the sleep aid market rakes in, we’ve got our pick of natural sleep supplements that promise a one-way ticket to dreamland. But arguably the top picks that people are adding to their sleep checklist? CBD and melatonin. The question is, which is better to take before bed: CBD for sleep or melatonin for sleep? I sought out experts to put the sleep debate to rest (pun intended). Read on to find out whether CBD or melatonin came out on top to land you in Snooze City.

      In this article

      What is CBD?
      From skincare and your favorite foods to wellness products and dog treats, there’s no denying that CBD is everywhere. What was once a controversial, hotly-debated supplement is now a mainstream, even en vogue phenomenon. But what really is CBD and why is it being touted as a cure-all elixir? “CBD, or cannabidiol, is one of the cannabinoids found in the cannabis plant,” explained Chester Wu, MD, a double-certified doctor in psychiatry and sleep medicine reviewer at Rise Science. “Cannabinoids are chemical compounds that bind to receptors in your central nervous system and interact with the endocannabinoid system in your body. CBD isn’t the psychoactive part of cannabis that gets you high—that’s tetrahydrocannabinol, or THC. CBD is known for making you feel relaxed and less anxious, and it may have some pain relieving properties, too.”

      What is melatonin?
      Whether or not you’re one of the 84 million Americans who struggles to catch quality Zzzs, you’ve likely heard about melatonin and that it regulates the body’s natural sleep-wake cycle, but what does that actually mean? “Melatonin is a hormone that’s made in your brain to help get your body ready for sleep,” described Dr. Wu. “It lowers your body temperature, blood pressure, stress hormones, and how alert you feel, helping you drift off. Melatonin for sleep can also be made in a lab and packaged into everything from gummies to sprays, creams to capsules. In supplement form, melatonin can help you feel sleepy at times you usually wouldn’t, like during the day if you work night shifts, or if you’re battling jet lag or trying to move your sleep schedule.”

      Which is better to take to help promote a good night’s rest?
      Sleep is individualized, and can be super tricky to pin point. Translation: There’s not a one-size-fits-all sleep solution. “The answer will depend on the underlying issues that might be causing sleep problems,” conveyed Po-Chang Hsu, MD, a medical content expert at Sleeping Ocean. “If a person experiences poor sleep due to anxiety, chronic stress, racing thoughts, or pain, they can try CBD. However, if one can’t sleep because of an inconsistent schedule, shift work, or jet lag, they should try melatonin, as it works with the body’s internal clock.” Tom Greenspan, a sleep expert and sleep science coach and Co-Founder at VS Mattress agreed: “It depends on the individual. Melatonin is more suitable for people with jet lag or shift work disorder. CBD for sleep may be more beneficial for those with anxiety issues or insomnia, due to its calming and anti-inflammatory effects.”
      In other words, melatonin and CBD do not have the same function. Melatonin acts as the body’s naturally-produced hormone that tells the body it’s time to go to sleep, while CBD does not tell the body to sleep, but it does help the mind and body relax, which is why it’s promising for people who cannot sleep due to stress, insomnia, etc. 
      So now you may be wondering why not take both? “Both are popular supplements that may help induce more sound sleep,” affirmed Dr. Sherpa, a holistic physician at Nature’s Rise. “There’s a great debate over which is more effective, but they complement each other. When used together, CBD and melatonin may have enhanced effects. Research has found that using both CBD and melatonin not only led to deeper sleep but also improved the overall duration of rest.”
      James Oliver, a sleep lead researcher and Founder at Hey Mattress, also recommended taking both CBD and melatonin in combination as an effective strategy to support better sleep quality: “CBD oil has been known to have calming effects on the body, which can help you relax and fall asleep more easily. On the other hand, taking melatonin before bed can help reset [your sleep-wake cycle] quickly so you fall asleep faster and stay asleep longer throughout the night.” Before taking CBD, melatonin, or a mixture of the two, be sure to discuss the options with your doctor to decide which method is best for you, as well as dosage. 

      Are there any downsides? 
      CBD
      While CBD and melatonin clearly have bragging rights for promoting a bright-eyed and bushy-tailed morning, there are some drawbacks to both worth noting. Dr. Wu pointed out that CBD isn’t regulated by the U.S. Food and Drug Administration (FDA), so it’s important to purchase CBD from a trusted source (we recommend Equilibria). Identifying the exact dosage that’s right for you can be difficult since it’s unregulated by the FDA and products can be inconsistent. Additionally, Dr. Sherpa said there have been reports of CBD interfering with certain medications, so it’s worth reiterating the importance of consulting a doctor when starting CBD supplementation to ensure safe and optimal use. 

      Melatonin
      As for melatonin, Dr. Wu mentioned that the FDA classifies it as a dietary supplement, so there are no strict rules or dosage guidelines regulating it. “As the amount of melatonin and the time you take it can dramatically change the effects, without clear guidance on these things, it’s easy to keep missing the mark when it comes to trying to fall asleep with melatonin,” he said. What’s more, the jury is still out on whether long-term use of melatonin supplements is safe and they may not be suitable for those with sleep disorders like insomnia. Finally, according to Greenspan, potential side effects of melatonin include headaches, nausea, dizziness, and difficulty waking in the morning. 

      Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      I Grilled Top Sleep Experts, and Their Hacks Gave Me the Best Sleep of My Life More

    • 163 Shares

      in health and weelbeing

      A New Study Shows That Nightmares Are A Good Predictor Of Future Dementia

      by

      We spend a third of our lives asleep. And a quarter of our time asleep is spent dreaming. So, for the average person alive in 2022, with a life expectancy of around 73, that clocks in at just over six years of dreaming.

      Yet, given the central role that dreaming plays in our lives, we still know so little about why we dream, how the brain creates dreams, and importantly, what the significance of our dreams might be for our health – especially the health of our brains.

      My latest study, published in The Lancet’s eClinicalMedicine journal, shows that our dreams can reveal a surprising amount of information about our brain health. More specifically, it shows that having frequent bad dreams and nightmares (bad dreams that make you wake up) during middle or older age, may be linked with an increased risk of developing dementia.

      In the study, I analysed data from three large US studies of health and ageing. These included over 600 people aged between 35 and 64, and 2,600 people aged 79 and older.

      All the participants were dementia-free at the start of the study and were followed for an average of nine years for the middle-aged group and five years for the older participants.

      At the beginning of the study (2002-12), the participants completed a range of questionnaires, including one which asked about how often they experienced bad dreams and nightmares.

      I analysed the data to find out whether participants with a higher frequency of nightmares at the beginning of the study were more likely to go on to experience cognitive decline (a fast decline in memory and thinking skills over time) and be diagnosed with dementia.

      READ MORE: 7 Brain Cancer Symptoms Every Woman Should Know About

      Weekly nightmares

      I found that middle-aged participants who experienced nightmares every week, were four times more likely to experience cognitive decline (a precursor to dementia) over the following decade, while the older participants were twice as likely to be diagnosed with dementia.

      Interestingly, the connection between nightmares and future dementia was much stronger for men than for women. For example, older men who had nightmares every week were five times more likely to develop dementia compared with older men reporting no bad dreams. In women, however, the increase in risk was only 41%. I found a very similar pattern in the middle-aged group.

      Overall, these results suggest frequent nightmares may be one of the earliest signs of dementia, which can precede the development of memory and thinking problems by several years or even decades – especially in men.

      Alternatively, it is also possible that having regular bad dreams and nightmares might even be a cause of dementia.

      Given the nature of this study, it is not possible to be certain which of these theories is correct (though I suspect it is the former). However, regardless of which theory turns out to be true – the major implication of the study remains the same, that is, that having regular bad dreams and nightmares during middle and older age may be linked to an increased risk of developing dementia later in life.

      READ MORE: Are Your Drinking Habits Ruining Your Brain Health?

      The good news is that recurring nightmares are treatable. And the first-line medical treatment for nightmares has already been shown to decrease the build-up of abnormal proteins linked to Alzheimer’s disease. There have also been case reports showing improvements in memory and thinking skills after treating nightmares.

      These findings suggest that treating nightmares might help to slow cognitive decline and to prevent dementia from developing in some people. This will be an important avenue to explore in future research.

      The next steps for my research will include investigating whether nightmares in young people might also be linked to increased dementia risk. This could help to determine whether nightmares cause dementia, or whether they are simply an early sign in some people. I also plan to investigate whether other dream characteristics, such as how often we remember our dreams and how vivid they are, might also help to determine how likely people are to develop dementia in the future.

      This research might not only help to shed light on the relationship between dementia and dreaming, and provide new opportunities for earlier diagnoses – and possibly earlier interventions – but it may also shed new light on the nature and function of the mysterious phenomenon that we call dreaming.

      This article is taken from The Conversation, where it’s been published under a Creative Commons license.

      READ MORE: What Really Happens To Your Body (And Brain) On A Detox Diet?

      Abidemi Otaiku

      NIHR Academic Clinical Fellow in Neurology, University of Birmingham More

    • 125 Shares

      in health and weelbeing

      Seriously Now, Is Alcohol Really THAT Bad For Your Sleep?

      by

      A nightcap may be nice, but is likely to lead to a fragmented night’s rest.
      While it is true that booze acts as a sedative, it also disrupts dreams and shakes up the sleep cycle. It reduces time spent in the stage of sleep understood to be the most restorative, the rapid eye movement, or REM, phase. Prolonged use can cause insomnia, sleep apnoea and snoring.
      These are the findings of the London Sleep Centre, which has published a review of all known studies on the effect of alcoholic beverages on sleep in healthy volunteers.
      Alcohol: a sleep disruptor
      ”At all dosages, alcohol causes a reduction in sleep onset latency, a more consolidated first half sleep and an increase in sleep disruption in the second half of sleep,” the authors said in the latest issue of the journal Alcoholism: Clinical and Experimental Research. Lead researcher on the review, Dr Irshaad Ebrahim, told the BBC people should be cautious about using the bottle to send themselves to sleep.
      ”One or two glasses might be nice in the short term, but if you continue to use a tipple before bedtime it can cause significant problems,” he said. ”If you do have a drink, it’s best to leave an hour-and-a-half to two hours before going to bed so the alcohol is already wearing off.
      READ MORE: 21 Best Self-Care Gifts For Her That Go Way Beyond Face Masks
      It can also mess with your breathing
      ”With increasing doses, alcohol suppresses our breathing. It can turn non-snorers into snorers and snorers into people with sleep apnoea – where the breathing’s interrupted.”
      Professor Peter Cistulli, the head of sleep medicine at the University of Sydney and director of the Sleep Health Foundation, says there are three reasons for this.
      First, alcohol is a muscle relaxant so the throat muscles become vulnerable. Second, the additives in some forms of alcohol, particularly red wine, cause nasal congestion. This means people are more likely to breathe through their mouths and therefore more likely to snore and more prone to sleep apnoea. Third, ”alcohol numbs the brain [so, if for instance] the throat collapses and there is alcohol on board, recognition of that problem is delayed”.
      READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
      Booze can mess with deep sleep
      From the hundreds of studies assessed by the London Sleep Centre, the most significant finding was the effect of alcohol on REM sleep. This is because the body does not slip into the deeper dreaming sleep state until it has metabolised the alcohol.
      ”The onset of the first REM sleep period is significantly delayed at all doses and appears to be the most recognisable effect of alcohol on REM sleep followed by the reduction in total night REM sleep,” the researchers said.
      REM sleep is still not fully understood, but it is seen as necessary for survival. Reduced REM can also lead to people feeling more fatigued the next day. One British study found almost half of the 2000 drinkers surveyed acknowledged increased tiredness after a drinking session, but 58 per cent did not realise alcohol was the reason. Cistulli said a greater awareness of the effect of alcohol on sleep means people are more able to address sleeping issues.
      ”Alcohol is a chemical and the brain is a soup of chemicals,” he said. ”Alcohol gets in there and mucks up the soup that is relevant to sleep.”
      However, he said the London Sleep Centre review is based on generalisations and ”there are clearly individual variations”. The findings are of most benefit to people who have trouble sleeping and aren’t aware of the impact alcohol is having, Cistulli said. ”Once they start to understand the link, they can start to modify their behaviour.”
      Courtesy of Stuff
      READ MORE: How To Do The Festive Season Sober, Plus The 14 Best Alcohol-Free Drinks More