Category: Sleep tips

The Original Power Nap

The Original Power Nap

Ever wondered what’s the science behind napping?

This week’s Halloween special is all about naps!

A mid afternoon power nap has been shown to be more recuperative than a nap taken at other times of the day.

In fact, there’s a whole range of naps to choose from- some more effective than others. Check it out!

  1. The Nano-Nap– ever nodded off on someone’s shoulder on the train? These brief intervals (10-20 secs) of napping are still being debated on their effectiveness!
  2. The Micro-Nap – this one’s a beauty! 2-5 minutes to shred the sleepiness.
  3. The Mini-Nap – a go-to for athletes. Increases alertness, stamina, motor learning and motor performance in 5 – 20 mins!
  4. Wait for it………………..The Original Power Nap! (in 20 minutes)

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Improves muscle memory and clears the brain of useless built up memory- great for building long-term memory. Anyone doing exams? This one’s for you!

Take our poll to find out which nap type is the best for you!

Let us know in the comments below which ones worked for you!

Happy Halloween to our American readers!

Snooze wisely,

Rebecca

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To the left, to the left

To the left, to the left

Which side do you sleep on?

Left, right, front or back- they can all affect your health.

Sleeping on your back can cause breathing difficulties- a no go for anyone with asthma or sleep apnea.

Sleeping on your right worsens digestion problems (you got to break it down) while sleeping on your left improves digestive symptoms.

Ok, so this all seems a bit far-fetched maybe? But WAIT until you hear the facts.

Experts say the left is better for us, here’s why:

  1. Give your heart a break

One of the biggest players on the left side is your heart. Sleeping on your left means the lymph drainage toward the heart will be aided by gravity, which means less work for your heart.

2. The clean, mean fighting machine 

The spleen, which is part of the lymphatic system is also on the left. The spleen is much like a giant lymph node, expect apart from lymph, it also filters blood. Helping the lymph and blood to drain with gravity is a good thing.

3. It reduces heartburn

Let us know which side you feel most comfortable sleeping on!

Take our poll or comment below!

Happy snoozing,

Rebecca

Nudes or prudes?

Nudes or prudes?

Do people actually wear pajamas?

In a survey by the National Sleep Foundation , one third of UK said they sleep nude.

Another survey down under found only 18% of Aussies choose to sleep naked.

Experts say sleeping naked is better for your health. Here’s why:

  1. PJ’s are a breeding ground for harmful bacteria

Your private parts will thank you! Underwear and PJs keep heat and moisture locked in- which means those bacteria are having a party.

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2. Keep your cool

Studies show that cooler temperatures of about 18 (°C) are better for a restful night. Your body temperature rises and falls with your sleep cycle. If the air in your room is too hot,  it may interfere with your body’s natural dip and keep you tossing and turning at night.

We challenge you to try it out this week! Let us know in the comments below what worked!

Keep on snoozing!

Rebecca

5 Ways to make your room sleep worthy

5 Ways to make your room sleep worthy

Does your bedroom look anything like this?

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Research shows that your sleep environment contributes to the quality of rest. Your bedroom should be your sleep sanctuary. Use your five senses to create the best sleep environment:

  1. Colour me pretty 

Choose wall colours that elicit warmth and calm. Studies show that certain colours and hues affect our mood. Green is the most restful colour for the eye while red triggers excitement. Yellow captures joy and happiness whereas blue is known to bring down blood pressure, slow respiration and heart rate. Pick blankets, paintings and wall colours that are soothing to you.

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2. Scent away

Did you know? Lavender has been shown to decrease heart rate and blood pressure – not bad for someone who wants to get a restful night’s sleep. Having lavender scented candles, oils or sachets in your bedroom can make it easier for you to drift off. Stay away from harsh smelling laundry detergents to clean your bedsheets and replace these with scent-free products.

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3. White noise

Create a soothing backdrop as you sleep. Having some ambient noise throughout the night can help you sleep through disturbances. White noise works by reducing the difference between background noise and a ‘peak’ sound such as a door slamming. It can be created by anything from a fan or air conditioner to an air purifier.

4.Touched by an angel

If your bedsheets are as rough as sandpaper, you’re probably not sleeping too well. Check your pillow case and mattress for lumps and sags. Evaluate their comfort and keep them clean to avoid dust mites. Try this trick using baking soda to dust off your mattress. It will draw out moisture and you can vacuum it the next day.

5. Eat light, sleep tight.

Research shows that certain foods can promote better sleep. Check out my post on healthy bedtime snacks here.

Comment below and let me know which tips YOU used!

Snooze well!

Rebecca

Will YOU choose to snooze?

Will YOU choose to snooze?

Are you getting enough shut-eye? Take our new poll to find out!

3 Reasons Why You Can’t Get Enough Sleep

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Ever wondered why you’re not getting enough sleep?

Let’s be honest – uni students are notoriously good at pulling the proverbial all-nighter. Be it for an assignment due in a few hours or last minute cramming for an exam, we somehow pull through to survive the next day fuelled by caffeine.

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Needless to say, the next few days are probably the worst. You’re now caught up in a cycle of accumulated sleep debt and before you know it, you’re struggling to keep your eyes open.

Here are 3 common reasons why you don’t get enough shut-eye:

  1. Taking sleep for granted

Ok so you’ve probably heard the saying “sleep is for the weak” but before you totally dismiss the idea you might want to check out this article: What If You Stopped Sleeping?

When you sleep, the brain is actually forming memories and going through the day’s events. These are really important for your mind and body to repair and function.

2. Caffeine is your drug of choice

Tea and coffee are your worst enemy if you’re trying to get a restful night. The caffeine found in these drinks acts as a stimulant that keeps you alert and restless. Try lemon and warm water instead.

3.  Glued to your screen

Every night, every day or basically everywhere you go. Yes, we’re all guilty of this. What’s important is that you wind down at least 1 hour before bedtime. The light from your phone or computer screens trick your mind into thinking its daytime! Try reading a book or listening to relaxing music instead.

Join the sleep revolution! Choose to Snooze!

Rebecca