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Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth

Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth

When you think about all the things that affect your skin, sleep isn't usually the first thing to come to mind. You may have heard that quality sleep is essential for our overall well-being, but did you know that it's also a big factor that impacts our appearance? However, it's not always easy for us to get those recommended 7 to 9 hours of beauty sleep. According to the Centers for Disease Control and Prevention, an estimated 70 million Americans suffer from chronic sleep disorders.

So, what does poor sleep do to your appearance and health? Here's what we know.

Read more: Fall Asleep Faster by Doing This Thing Right Before Bed

The science behind beauty sleep

When you sleep, your body enters recovery mode and each stage of sleep is crucial to skin recovery. During varying stages of sleep, the body produces multiple hormones including human growth hormone, melatonin and cortisol. These hormones play critical roles in recovery including repairing skin from daily damage, keeping our skin looking youthful and protecting your skin from free radicals that can cause damage to cells.

When sleeping, every hour counts. If you're having trouble getting the recommended hours of sleep, check out our guide on how to get better sleep.

How sleep deprivation affects your appearance

A 2017 study found that lack of sleep has the potential to negatively affect your facial appearance and may decrease others' willingness to socialize with the sleep-deprived person. Here's how not getting enough shut-eye affects your appearance.

Skin: Let's start with the basics. Lack of sleep affects your appearance by making you look tired. You know, bags under the eyes and all that jazz. Not only does poor sleep affect your skin, but also its normal functions -- like collagen production. Excess cortisol due to the stress of sleep deprivation is a common cause of acne. 

Hair: Lack of sleep also impacts your hair growth since collagen production is affected when we don't get enough sleep, making your hair more prone to thinning or hair loss. Sleep deprivation can also cause stress on the body and increase cortisol, which can lead to hair loss.

Eyes: Just one night of poor sleep is enough to cause dark circles under your eyes. Lack of sleep can cause the blood vessels around your eyes to dilate and create dark circles or puffiness. Depending on your natural skin tone, these dark circles may be visible as shades of blue, purple, black or brown.

Read more: How to Fall Asleep in 10 Minutes or Less

Marina Demeshko/Getty Images

Lack of sleep affects your body and mind

Sleep deprivation goes beyond affecting the way you look. Lack of sleep can also affect the way your body and mind work.

Impact of poor sleep on your body

Prolonged deprivation can make you feel sluggish and fatigued, which means less energy to get you through the day. Other studies have linked lack of sleep to an increased risk of heart disease, stroke, diabetes and high cholesterol due to the higher levels of cortisol.

Impact of poor sleep on your mind

Studies show that sleep deprivation can affect memory function and emotional stability, as well as impair decision-making skills. Poor sleep can hurt your performance at work, lead to mood swings and enhance emotions like anger and sadness.

Data from a 2021 study found that people ages 50 through 60 who got 6 hours or less of sleep were at greater risk of developing dementia. Those who got less sleep than the recommended seven hours, were 30% more likely to be diagnosed with dementia later in life than those who got the recommended hours of sleep.

The link between lack of sleep and weight gain

In addition to how you look, how you sleep can also impact your weight. Sleep deprivation has been linked to weight gain and a higher risk of obesity in men and women. Similarly, people with severe sleep apnea tend to experience increased weight gain. 

One study that followed 68,000 middle-aged American women for 16 years found that women who slept five hours or less a night where 15% more likely to become obese over the course of the study than those who slept seven hours.

How to get a good night's sleep

Ready to catch up on some beauty rest? Follow these tips for sleeping for better skin:

How to build a good routine? Here are four steps to try:

1. Go to bed at approximately the same time each night.
2. Wake up at approximately the same time every morning.
3. Limit your naps to 30 minutes or less.
4. Maintain a regular sleep schedule on weekends.

Read more: How to Create the Ideal Environment for Better Sleep

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

Source

https://nichols.my.id/how-to-download-reels-with-music.html

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Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth

Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth

When you think about all the things that affect your skin, sleep isn't usually the first thing to come to mind. You may have heard that quality sleep is essential for our overall well-being, but did you know that it's also a big factor that impacts our appearance? However, it's not always easy for us to get those recommended 7 to 9 hours of beauty sleep. According to the Centers for Disease Control and Prevention, an estimated 70 million Americans suffer from chronic sleep disorders.

So, what does poor sleep do to your appearance and health? Here's what we know.

Read more: Fall Asleep Faster by Doing This Thing Right Before Bed

The science behind beauty sleep

When you sleep, your body enters recovery mode and each stage of sleep is crucial to skin recovery. During varying stages of sleep, the body produces multiple hormones including human growth hormone, melatonin and cortisol. These hormones play critical roles in recovery including repairing skin from daily damage, keeping our skin looking youthful and protecting your skin from free radicals that can cause damage to cells.

When sleeping, every hour counts. If you're having trouble getting the recommended hours of sleep, check out our guide on how to get better sleep.

How sleep deprivation affects your appearance

A 2017 study found that lack of sleep has the potential to negatively affect your facial appearance and may decrease others' willingness to socialize with the sleep-deprived person. Here's how not getting enough shut-eye affects your appearance.

Skin: Let's start with the basics. Lack of sleep affects your appearance by making you look tired. You know, bags under the eyes and all that jazz. Not only does poor sleep affect your skin, but also its normal functions -- like collagen production. Excess cortisol due to the stress of sleep deprivation is a common cause of acne. 

Hair: Lack of sleep also impacts your hair growth since collagen production is affected when we don't get enough sleep, making your hair more prone to thinning or hair loss. Sleep deprivation can also cause stress on the body and increase cortisol, which can lead to hair loss.

Eyes: Just one night of poor sleep is enough to cause dark circles under your eyes. Lack of sleep can cause the blood vessels around your eyes to dilate and create dark circles or puffiness. Depending on your natural skin tone, these dark circles may be visible as shades of blue, purple, black or brown.

Read more: How to Fall Asleep in 10 Minutes or Less

Marina Demeshko/Getty Images

Lack of sleep affects your body and mind

Sleep deprivation goes beyond affecting the way you look. Lack of sleep can also affect the way your body and mind work.

Impact of poor sleep on your body

Prolonged deprivation can make you feel sluggish and fatigued, which means less energy to get you through the day. Other studies have linked lack of sleep to an increased risk of heart disease, stroke, diabetes and high cholesterol due to the higher levels of cortisol.

Impact of poor sleep on your mind

Studies show that sleep deprivation can affect memory function and emotional stability, as well as impair decision-making skills. Poor sleep can hurt your performance at work, lead to mood swings and enhance emotions like anger and sadness.

Data from a 2021 study found that people ages 50 through 60 who got 6 hours or less of sleep were at greater risk of developing dementia. Those who got less sleep than the recommended seven hours, were 30% more likely to be diagnosed with dementia later in life than those who got the recommended hours of sleep.

The link between lack of sleep and weight gain

In addition to how you look, how you sleep can also impact your weight. Sleep deprivation has been linked to weight gain and a higher risk of obesity in men and women. Similarly, people with severe sleep apnea tend to experience increased weight gain. 

One study that followed 68,000 middle-aged American women for 16 years found that women who slept five hours or less a night where 15% more likely to become obese over the course of the study than those who slept seven hours.

How to get a good night's sleep

Ready to catch up on some beauty rest? Follow these tips for sleeping for better skin:

How to build a good routine? Here are four steps to try:

1. Go to bed at approximately the same time each night.
2. Wake up at approximately the same time every morning.
3. Limit your naps to 30 minutes or less.
4. Maintain a regular sleep schedule on weekends.

Read more: How to Create the Ideal Environment for Better Sleep

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

Source

https://reinavoe.kian.my.id/

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9 Tips to Help You Sleep Better While You're on the Road

9 Tips to Help You Sleep Better While You're on the Road

Whether you're going on vacation, a work trip or visiting family for the holidays, all that traveling can take a toll on your sleep... especially if you're crossing time zones. From bumpy plane rides to long car trips and the jet lag that comes with time changes, getting proper sleep while traveling isn't always easy. This is especially true if traveling itself makes you anxious. All of these disruptions can add up to travel fatigue, which can lead you to feel groggy, cranky and exhausted. 

A full night's sleep is a crucial part of maintaining your physical and mental health. It promotes brain functions, repairs muscle tissue and boosts your mood so you can be your best self while you're away. Consider the tips below to help cure poor-sleep woes for your next trip and get better sleep while traveling.

What is travel fatigue?

Travel fatigue is the physical manifestation of travel's grievances. It can happen for instances such as: having anxiety about flying on a plane, stress from planning, long layovers, delayed flights or lack of sleep during travel. And although you're mentally drained, travel fatigue can make it more difficult to get restful sleep. 

Jet lag

Aside from travel fatigue, jet lag during travel can also make it a struggle to achieve quality sleep. Jet lag is a temporary sleeping disorder that develops when you cross time zones, and your body is thrown out of whack from its regular sleep-wake cycle. 

Our body heavily depends on outside factors like sundown, sunrise and eating times to regulate the release of melatonin. As a result, your body has a difficult time readjusting during travel, leaving you feeling tired and having difficulty concentrating. 

How to sleep better during travel 

Combat travel fatigue, jet lag and uncomfortable sleeping circumstances by following these tips. 

Prepare your body for the new schedule

Starting three days before you go, set your bedtime an hour later (depending on the time zone of where you're traveling) each day. This will help your body become accustomed to the new time change that you'll be experiencing in a few days, and allow you to fall asleep at a reasonable time when you're away. 

An exception to this rule: If you expect to be gone across time zones for only two days, stick to your regular sleeping schedule. By the time you adjust to the new time, you'll be getting ready to head back home.  

Do as the locals do

Once you arrive at your destination, try to sync up to their schedule. When people are awake in the morning and out-and-about, you should be, too. When the people around you are gearing up for bed, you should be about ready to hit-the-hay, as well. Unless your stay is two days long, this will help your body readjust even if it means you'll be half-asleep at dinner. 

Pack comfy 

Pack your comfiest clothes for travel and a pillow to sleep with if you can fit it inside your suitcase. Loose-fitting fabrics can help you feel comfortable while you travel long distances, which is key if you're hoping to get some sleep while on the road. 

A pillow can also make it easier to fall asleep. Bring a standard pillow for the back seat of a car or a C-shaped pillow to wrap around your neck while on a plane or train. 

Eat nutritiously and drink water

Staying hydrated and eating well while traveling not only will help you remain fueled up for different stages of travel, but it will also keep you from feeling hungry or thirsty if you want to doze off on the plane or in the car. 

Use light to your advantage

The sun is a signal to our circadian rhythm that it's time to be awake, and the night tells us it's time for sleep. 

If you travel from west to east, the best times of day to get light exposure are the late morning and late afternoon. That way, you stay awake and vigilant during the day, but you give your body the chance to wind down into the nighttime. If you travel from west to east, remain in the sun into the evening to help adjust to the new time.

Avoid alcohol on your first day

Hear me out. As fun as it is to get a drink on the airplane on the way to your destination or at dinner when you arrive, alcohol messes with your sleep-wake cycle. This is something you want to avoid during your first day of getting acclimated to the new time. 

Avoid caffeine and nicotine 

Caffeine and nicotine are stimulants that will make your body feel like it wants to be awake. Caffeine can stay in your system for up to five to six hours, making you feel wired when you should be winding down for bed. Nicotine, on the other hand, causes cravings and has no time limit. That means you can be laying awake in bed feeling tired, but your body stays awake wanting more nicotine.  

If you have to stay awake, keep moving

Like light, body temperature also plays an important role in regulating our sleep-wake cycles. If your body is higher in temperature, it's a signal that it's time to be awake. It's a reason why hot sleepers can have trouble getting quality sleep if they're too warm. By keeping your body in motion and your heart rate up, you can help fight grogginess and fatigue that come with travel. 

Use natural sleep aids 

Melatonin is always an option, but I'm always wary of recommending it, because it can mess with your body's natural production of melatonin. As an alternative, consider using natural sleep aids to help you fall asleep at night like herbal tea or CBD oil.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

Source

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7 Tips for Using Aromatherapy to Fall Asleep

7 Tips for Using Aromatherapy to Fall Asleep

If you've ever had trouble falling asleep due to an injury, illness, stress or another reason, you're certainly not alone. In fact, according to the Centers for Disease Control and Prevention, more than 70 million Americans experience chronic sleep problems.

While you could use a supplement or sleep aid to fall asleep, aromatherapy is also a more natural alternative. People have used this ancient practice for thousands of years to alleviate numerous conditions, including stress, anxiety, pain and sleeplessness. It involves using essential oils (extracted from plants like eucalyptus, lavender and peppermint) that are inhaled through the nose or applied to the skin.

Not only are there many different types of essential oils, but there are also several ways you can work with them to improve your sleep. Let's look at some of the most popular methods to use aromatherapy for sleep. 

Choose the right essential oils

Essential oils serve different purposes, and there is a handful that can help promote better sleep. According to the American Sleep Association, some of the best options include lavender, chamomile, jasmine and sandalwood. Since essential oils are so potent, you'll also want a milder carrier oil (such as almond oil or coconut oil) to dilute the oils before applying them to your skin.

Rub a few drops on your chest, hands and neck

Once you've chosen the right essential oils, it's time to apply them to your body. First, dilute the oils by combining one teaspoon of carrier oil for every drop of essential oil. Then, making sure to avoid any areas with damaged or broken skin, add a few drops to your chest, hands or neck. Keep an eye on these areas after applying the oil to ensure no allergic reaction occurs.

Put drops of oil in a diffuser

Alternatively, if you'd rather not use the essential oils topically, you can inhale them through a diffuser. There are several different types of diffusers, including ultrasonic, burner and reed diffusers, but all of them work by taking the pure essential oils and dispersing them into the air for you to breathe in. 

marefoto/Getty Images

Try a clay mask with essential oils

Another way to use aromatherapy for sleep is by applying a clay mask with essential oils. Several retailers sell facial mask products made with sleep-friendly essential oils, or you can find DIY recipes online.

Take an aromatic bath before bed

Soaking in the bath an hour or two before bed can help you unwind and prepare your body for sleep -- especially when you incorporate essential oils. To take an aromatic bath, combine a carrier oil with your preferred essential oil (lavender is a great pick), add it to the bathwater, and mix it all together. You can also buy pre-made essential oil bath salts or body washes.

Mix essential oils into your lotion

After -- or instead of -- your aromatic bath, try moisturizing your skin with an essential oil-infused lotion or body butter. Many of these products are available off the shelf, or you can create your own by infusing a few drops of essential oil into an unscented lotion or another moisturizer.

Spray essential oils on your pillow or mattress

If you're looking for a gentler way to incorporate aromatherapy into your bedtime routine, you can lightly spritz your pillow or mattress with an essential oil spray. You can buy premixed sprays or make your own by combining essential oils, distilled water and witch hazel.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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These 5 Tips Make Sleeping With a CPAP Machine Easy

These 5 Tips Make Sleeping With a CPAP Machine Easy

Sleeping with a CPAP machine can be annoying -- the mask covering your face, the hose tethering you to a machine that grumbles beside your bed. We get it. Undeniably, they can be a hassle, and that's a big reason why people opt to sleep without them. Up to 35% of people don't use their prescribed CPAP machine as intended. Some people only use it for a few hours each night, while others disregard it entirely. 

We don't recommend doing that. Ignoring sleep apnea is serious as heart disease and high blood pressure. Instead of compromising your sleep quality and health, use these quick tips to make sleeping with a CPAP mask part of your routine. 

1. Pick the right mask style

The good news is that CPAP machines have come a long way from the clunky old noise machine with a huge face mask. Newer models are very quiet, and there are various mask styles you can choose from. Modern CPAP machines offer mask variations that allow you to choose what works best for you.

Common CPAP mask styles: 

• Full-face masks: This coverage option is what people expect from CPAP machines. It covers both your mouth and nose. It's a good option for people with nasal congestion or those who breathe through their mouths at night. 
• Nasal mask: This mask only covers your nose. It's well suited for people who move around in their sleep. 
• Nasal pillow mask: This mask has the smallest face covering -- it sits across your upper lip and nostrils. This option is great for people who feel claustrophobic in full coverage options or wear glasses. 
• Oral mask: This mask covers only your mouth and is best suited for people who breathe out of their mouth at night.

Keep in mind what position you sleep in when choosing the style of mask. If you sleep on your stomach or side, the larger masks with various straps may push against your pillow.

2. Make sure your mask fits properly

Once you know which mask style best fits your needs, you must ensure it fits. An ill-fitting mask is uncomfortable and can leave you with a dry, stuffy nose. If you notice red marks on your face, it's too tight. On the other hand, you won't get the benefits CPAP machines offer if the mask is too loose. 

Make adjustments each night until you find the perfect fit. When you adjust your mask, you should do so while lying down with the mask on your face. If you are having trouble getting your mask to fit properly, your doctor will be able to help you adjust the mask accordingly. 

Getty Images/cherrybeans

3. Practice wearing it during the day

When you first put on a CPAP mask, it can feel a bit like having a facehugger from Alien clamped to your face. It takes time to get used to. The last thing you want to do is save the adjustment period for when you are trying to fall asleep. Instead, start wearing it during the day so you get used to the sensation of being on your face. Wear it while you're watching TV or reading a book. Soon enough, you won't notice it at all. 

If you find that you can't tolerate wearing it during the day, try breaking it down into steps. Start with just the mask -- no hose or straps. Then slowly attach the hose and straps to the process.

4. Use the 'ramp' feature

CPAP machines are designed to push air into your airways to keep them from collapsing from sleep apnea. For some people, the feeling of forced air is hard to tolerate, especially in the beginning. Many CPAP machines have a "ramp" feature that starts with lower air pressure as you fall asleep and increases through the night. Work with your doctor to find your prescribed optimal pressure for your sleep apnea.

5. Be patient

Getting used to sleeping with a CPAP machine is an ongoing process that you should measure in terms of small steps. No one brings home their brand-new CPAP machine and immediately sleeps eight uninterrupted hours with it on. CPAP machines can help you sleep better and ultimately improve your health in the long run. Despite the sometimes annoying CPAP struggles, you'll feel more rested if you sleep with it.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

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Does your child have sleep apnea? How to tell and what to do

Does your child have sleep apnea? How to tell and what to do

Pediatric sleep apnea is relatively common, affecting from 1 to 4% of kids. Like adults, children with obstructive sleep apnea experience breathing interruptions while sleeping because the muscles in their airways collapse, leading to daytime sleepiness or potential behavioral issues. In the long term, if left untreated, sleep apnea in kids can cause serious health complications like stunted growth or heart issues.  

The good news is that symptoms are pretty mild for most children, and they often outgrow it. Here's what you need to know if you suspect your child might have sleep apnea.

What causes sleep apnea in children? 

There are two main types of sleep apnea in kids -- obstructive sleep apnea and central sleep apnea. With obstructive sleep apnea, the muscles in the airway collapse in on themselves, blocking your child's ability to breathe. Central sleep apnea is when the brain isn't sending the correct signals to the airway muscles.  

We will talk primarily about obstructive sleep apnea, as it is more common than central sleep apnea. There are several causes of sleep apnea in children, like narrow facial bone structures, cleft palate or a high or low muscle tone. 

However, two main factors largely contribute to OSA in children.

Obesity

According to a cross-sectional study of children aged seven to 18, obesity is a significant contributor to sleep apnea. About 44% of children categorized as overweight had OSA compared to 9.1% prevalence in the "normal-weight group." 

Like in adults, obesity is one of the leading risk factors for sleep apnea. It happens because fat deposits collect in the upper respiratory tract, limiting muscle activity. 

Enlarged tonsils and adenoids

Sleep apnea can arise in children because of enlarged tonsils or adenoids. The tonsils are found in the back of the throat and the adenoids in the nasal cavity. If either is enlarged, it can narrow the child's airways, making it difficult for them to breathe while sleeping. The severity of the breathing interruption will depend on the side of the tonsils or adenoids. This doesn't happen to all children, and it's not exactly clear why it happens to some and not others. Exposure to viruses, bacteria or other infections can enlarge tonsils or adenoids. 

Common signs and symptoms of sleep apnea in kids

Your child likely won't be able to tell you what's happening. Generally speaking, they'll fall asleep after any breathing interruptions without knowing they woke up. If your child complains of being tired during the day or their behavior has changed, it's worth noting what happens when they sleep.

Snoring isn't always necessary to diagnose a child with sleep apnea, though it is the most common indicator. However, there are several other signs.

The signs of sleep apnea in kids include:

• Snoring and gasping for breath at night
  
• Mouth breathing or heavy breathing
  
• Nighttime sweating
  
• Wetting the bed
  
• Sleepwalking or night terrors
  
• Restless sleep
  
• Trouble waking or staying awake
• Behavioral issues
  

What happens if pediatric sleep apnea isn't treated?

Just because your child snores it doesn't mean they have sleep apnea. If you suspect they could have it, it's worth looking into. The effects of untreated sleep apnea can be severe -- high blood pressure, the risk of a stroke and heart issues all increase with sleep apnea. 

There are differences between sleep apnea in adults and children -- most of which are highlighted in the side effects of the disorder. Children with sleep apnea will likely exhibit behavioral problems due to their fractured sleep patterns. They may have trouble waking up in the morning, paying attention in school or being hyperactive. If the sleep apnea is left untreated, your child may experience behavioral and learning difficulties.

Getty Images

Treatments for pediatric sleep apnea

After a physical exam and detailed sleep history, a sleep study is best to diagnose pediatric sleep apnea. In a pediatric sleep study, your child's sleep will be monitored in a lab setting where a doctor can note any abnormalities of sleep apnea symptoms. 

Once diagnosed, your child's sleep apnea treatment will typically fall within these three categories. However, special cases may require unique treatment options. 

Surgery

One of the most significant contributing factors to childhood sleep apnea is the enlargement of the tonsils or the adenoids. Your ears, nose and throat doctor may recommend removing one or both to effectively cure obstructive sleep apnea -- surgery results in the elimination of sleep apnea symptoms 70 to 90% of the time. 

After surgery, you should expect a sore throat. Children with sleep apnea who get their tonsils and adenoids out have a higher chance of lower oxygen levels for the first two to three nights after surgery.

Continuous positive airway pressure machine

Your child's doctor may also recommend using a CPAP machine to treat their sleep apnea. CPAP machines constantly blow air into your child's airway, ensuring it doesn't close during the night. While they effectively treat sleep apnea, they do require that your child wear the mask when they sleep. 

Sleeping with a CPAP machine will be an adjustment. We recommend that you slowly introduce the machine. Try it at nap time at first and then for more extended periods each night. This will help them ease into the change and better adapt. 

If your child cannot tolerate a CPAP machine, your doctor may recommend an oral appliance to treat their sleep apnea, which pushes the tongue and jaw forward, expanding their airway through the night. Oral appliances are less effective but are easier for most children to adapt to. This option is generally limited to those who had surgery to remove their tonsils and adenoids, and the sleep apnea persists. 

Diet change

In addition to other treatment options for sleep apnea, lifestyle changes will be recommended for children who are considered overweight. Research has shown that weight loss successfully treats sleep apnea among children. Talk to your doctor about a nutritional and exercise plan that promotes a healthy way to lose weight.

Remember that adequate sleep is a crucial part of weight management. Kids who aren't getting enough sleep have a higher likelihood of gaining weight. A CPAP machine can help give them more restorative sleep to help with weight loss. 

Getty Images

When should your child see a doctor?

The big, lingering question you have is probably: what should I do first if I think my child has sleep apnea? 

In general, you shouldn't try to self-diagnose your child's sleep apnea. If your child consistently presents any of the symptoms associated with sleep apnea -- snoring, gasping for air or restless sleeping -- you should consult a doctor. It's never too soon to start the conversation. 

Tips to prepare for your appointment:

• Make sure you bring all the questions you want to be answered. Don't shy away from talking through everything on your mind. 
  
• Be ready to explore treatment options you're comfortable with. Express your concerns and hesitations.
  
• If you're seeking additional support, you can connect with your local A.W.A.K.E group, an education and support group run by the American Sleep Apnea Association. 
  

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

---

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How to Train Yourself to Become a Back Sleeper (and its Benefits)

How to Train Yourself to Become a Back Sleeper (and its Benefits)

Unless you're some kind of Incredibles Elastigirl, there are three primary sleeping positions: side, stomach and back -- although, some can be a combination of these. In 2019, a study that involved over 3,700 volunteers concluded that only 7% of people sleep predominantly on their back, a stark contrast to the 54% of people who favor sleeping on their side. 

However, what if back-sleeping had real, tangible evidence that it's better for you? Would you give it a try? It turns out there are many benefits to back-sleeping as it has a long list of benefits, ranging from reducing physical pain to preventing wrinkles and pimples. 

Don't worry, it's never too late to train yourself to become a back sleeper, but it will take effort to accomplish. Becoming a back sleeper may not happen overnight, but it's worth a shot if you want to reap its benefits. Find out below how sleeping on your back can improve your health and the steps you can do to make the switch. 

See more: Best mattress 2022

The benefits of back sleeping

Back sleeping has been praised as the ultimate sleeper position, and for good reason. It can do wonders for your body, face and overall health. 

There are a few exceptions to this. The first is pregnant women (usually after 20 weeks) because back sleeping can cause more pressure to their bellies. The second is people who snore or suffer from sleep apnea, as back sleeping can cause the tongue to obstruct your airway and cause breathing difficulties. Otherwise, training yourself to sleep on your back is worth considering. 

• Prevent back and neck pain: The key to preventing back pain while you sleep is ensuring your spine, neck and head are all in proper alignment -- one straight line, if you will. Back sleeping on a firm mattress can promote a neutral alignment, relieving pressure on your back and spine. A 2017 study revealed that sleeping on your back with your arms resting on the side or your chest is the best position to relieve pain. 
• Prevent acid reflux and clear up your sinuses: Sleeping with your head elevated above your heart helps prevent the build up of mucus in your sinuses, and relieves symptoms for those who experience acid reflux by preventing the exposure of acid to the esophagus. 
  
• Reduce tension headaches: Headaches that originate from the neck or cervical spine can be confused with migraine headaches, and often happen because of compressed nerves in the neck. Back sleeping helps relieve pressure on your neck, similar to how back sleeping prevents back pain. 
  
• Prevent wrinkles and blemishes: Sleeping on your stomach with your face down can have an undesired effect on your appearance. The compression and pinching of your face against your pillow can lead to wrinkles and fine lines, and the same thing goes for your neck. Additionally, your pillowcase is a hub for bacteria and sebum which can lead to breakouts. 
  
• Prevent puffiness in your face: When you sleep face-down on your pillow, fluid can collect in the tissues of your face resulting in swelling, puffiness and under-eye bags. Sleeping face-up on your back with your head elevated ensures the fluid is properly drained out. 
  

How to train yourself to sleep on your back 

Pillow placement is key   

Use pillows to your advantage to help train yourself. You should have a pillow with medium loft (height) to keep your head propped up, a pillow under your knees and a pillow under your lower back. This helps support the natural curvature of your body and relieve pressure. 

You can also create a pillow fortress to surround your whole body. It can prevent you from changing into a new position, and make you feel so cozy that you don't even feel the need to roll around. 

Properly elevate your head

To elaborate on step one, your pillow should keep your neck in a slight "C" curve to help reduce pressure on your neck and head. If you're staring straight up at the ceiling, your pillow isn't tall enough. If you're fully facing the wall in front of you, your pillow is too tall. The perfect back-sleeping pillow will be somewhere in between. 

Make sure your bed is firm enough 

Back sleeping on a soft mattress is a recipe for back pain. A soft mattress lacks the support to keep your spine and neck in a neutral alignment, allowing your back to sag into the bed. Instead, try a firm mattress or firm mattress topper to make your bed feel more accommodating. 

Try an adjustable bed frame

My Slumber Yard

An adjustable bed frame that allows you to move the head and foot positions up and down can keep you in a comfortable sleeping position, while also discouraging you to switch to your side or stomach. 

By raising your head above your heart and slightly raising your feet, you go into a "zero gravity" mode, and it relieves pressure from all parts of your body -- like you're floating in space (hence the name). The positioning also prevents you from moving into an uncomfortable position on your side or stomach. 

Consider the starfish position 

If you're a single sleeper, your bed is your oyster and you can do as you wish without bothering a co-sleeper. In that case, lay with your legs and arms spread out and stretched each way like a starfish. You're able to evenly disperse your weight to prevent the build-up of pressure, and people who have tried it swear by it. 

Mind your late-night meals 

As tasty as pizza and hamburgers are, try to refrain from eating heavily fatty foods too close to bedtime. If you eat dinner less than 2 hours before you plan to go to bed, you may feel an uncomfortable pressure on your belly when you try to sleep face-up. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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6 Tips to Use if You Want to Fall Asleep Faster

6 Tips to Use if You Want to Fall Asleep Faster

How did you sleep last night? The question typically goes one of two ways -- well enough or terrible. On nights when you can't seem to fall asleep, you'll do just about anything to make it happen. And sometimes, counting sheep doesn't cut it. Use these six tips to fall asleep easier each night. 

1. Use breathing techniques 

Don't worry if you don't fall asleep immediately when you slip between the sheets. For most people, it takes 15 to 20 minutes to fall asleep. Breathing techniques are an effective way to relieve stress and relax. Some methods -- like 4-7-8 breathing -- are specifically designed to help you sleep better. 

There are also guided meditation apps designed to help you sleep. Popular apps like Calm and Headspace have guided meditations that can help you drift off to sleep. Calm has celebrity sleep stories that feature favorites like Harry Styles, Matthew McConaughey and Emma Thompson. 

2. Get out of bed

This one seems counterintuitive, but trust me. If you are awake after 20 minutes of trying to fall asleep, it's best to get out of bed. The last thing you want to do is associate your bed with scrolling through social media or watching TV. You want to save your bed for sleep.

Get out of bed and do something that relaxes you -- maybe that's light yoga or reading a book or listening to music. You want to avoid screens as much as possible. You shouldn't get back in bed until you are tired enough to fall asleep. 

3. Adjust the temperature of your bedroom

Research shows that the best temperature for sleep is between 60 and 67 degrees Fahrenheit. When your room is too warm, it can impact your body's natural thermoregulation process and keep you awake. 

If you are lying in bed and can't seem to fall asleep, check the temperature in your room. Then, don't jump right back in bed after you adjust the temperature. Let the room get cooler before you try to go back to sleep. 

4. Try a white noise machine

If you're easily distracted by sounds -- like road noises or a family member who is still awake, you may want to try a white noise machine. White noise machines help you sleep by replacing intrusive noises with consistent calming ones -- think babbling brooks and rain. You can also opt for true white noise, which encompasses all the frequencies the ear can hear. 

Getty Images/domoyega

5. Be careful with the nighttime snack

When you can't fall asleep and get out of bed, it's easy to wander to the refrigerator and see what's inside. It's better to skip that late-night snack. However, if you need to eat, be careful what you choose. You want to avoid foods that are loaded with sugars or processed carbohydrates. 

Some foods contain melatonin and can help you sleep. These include milk, almonds and kiwis. As a rule, you want foods with slow-digesting proteins, like yogurt and peanut butter, or high-fiber carbs like whole grains, fruits and vegetables.

6. Consider a new mattress

Mattresses don't last forever . Typically, they have a lifespan of about seven to eight years. After that point, they stop giving you the comfort and support you need to get a good night's sleep. If you notice that you aren't getting quality sleep regularly, your mattress might be to blame. 

Key signs you need a new mattress

• You have trouble falling asleep at night.
• Your back hurts when you wake up. 
• If your mattress is sagging or asymmetrical. Look for lumps of impressions of where you sleep. 
• Your mattress is loud -- it groans and pops when you toss and turn. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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How to Give Your Yoga Mat the Scrub-Down It Desperately Needs

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How to Give Your Yoga Mat the Scrub-Down It Desperately Needs

This story is part of Home Tips, CNET's collection of practical advice for getting the most out of your home, inside and out.

My yoga mat goes through a lot each week. Between taking it to boxing training sessions each day for core workouts to using it for morning yoga, my mat gets dragged around to some not-so-clean surfaces -- not to mention how it inevitably gets covered in my sweat, too.

Because yoga mats are often used for intense, sweaty workouts, it's easy for them to harbor germs and bacteria. So whether you're sharing mats at a yoga class or using your own, it's worth taking the time to clean your mat often to banish bacteria and prevent it from falling apart.

Here are several tips and tricks on how to best clean your yoga mat. (For more cleaning tips, here's our guide on how to clean your mattress, how to kill mold in your washer and how to declutter your closet.)

How to clean your yoga mat

For everyday cleaning

For just the regular daily cleaning you'll want to do after a class or practice, I recommend using a homemade cleaning solution. You can simply mix white vinegar or witch hazel with water at a 1-to-4 ratio in a spray bottle and shake slightly to combine. (You can add a few drops of tea tree oil or another essential oil if you want a scent.) Then spray down your mat and gently wipe the solution all around the surface. Let your mat fully dry before rolling it up. 

For deep cleaning 

Believe it or not, one of the best methods to deep-clean your yoga mat is to give it a bath. Fill up a sink or bathtub with enough temperate water to fully submerge the mat. You can add a tablespoon of dish soap or detergent for each gallon of water. Allow it to soak for about 10 minutes, then gently wipe the front and back down with a cloth. Rinse your mat off with clean water before drying off the mat. I recommend wiping the mat off with a dry cloth before hanging the mat somewhere to hang-dry fully. 

I like to leave my mat to dry overnight to be completely moisture-free before I roll it back up. 

Depending on how much you use it, you'll need to deep clean your yoga mat every few weeks or monthly.

Amanda Capritto/CNET

Can you wash a yoga mat in the washing machine? 

While I recommend the above cleaning methods, some yoga mats are machine washable. If you really want to machine-wash your mat, do so on a cold gentle cycle. Check the mat's care instructions before trying this method, though, because some yoga mats will fall apart in the wash. But never put your yoga mat in the dryer: Always leave it to air-dry. 

How often should you clean your yoga mat?

With frequent usage, your yoga mat can quickly accumulate sweat, lint, skin oils, dirt and other grime. And over time, they can begin to smell if you're not careful. Depending on how much you use it, you should deep clean it around once a month. It's also just good practice to give it a wipe down with disinfecting wipes or a gentle cleaning solution after every use. 

It's important to note that yoga mats are supposed to feel tacky, or slightly sticking. Mats are made that way intentionally to help you hold more difficult yoga poses. While cleaning, be careful to not use harsh chemicals or scrub so hard that you eliminate the sticky finish so you keep your mat grippy and extend its longevity. 

Looking to get into yoga? Try out these yoga poses for better sleep and read about the benefits associated with hot yoga. 

More cleaning recommendations 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Trouble Sleeping? Your Diet Could Be Preventing Quality Rest

Trouble Sleeping? Your Diet Could Be Preventing Quality Rest

The food you eat impacts almost everything you do, which is one reason why it's so important to be conscious of what you put in your body. Good nutrition has tons of perks: It reduces the risk of diseases such as stroke, Type 2 diabetes and heart disease, boosts your mood and makes you feel more energized. It can even improve how you sleep at night, another major aspect to having a healthy body and mind. A full night's sleep offers a lot of the same benefits as conscious eating. In fact, they go hand in hand.

Eating the wrong foods at the wrong time can be harmful to your sleep quality, which plays an important role in maintaining your physical and mental health. On the flip side of the same token, you have a higher chance of making poor food choices after a night of bad sleep. Below, learn how you can improve your food choices to get higher-quality rest, including the best foods for better sleep and what you need to avoid. 

Read also: How to Stay Cool at Night Even When It's Hot Outside

How poor sleep affects your health

The recommended amount of sleep for adults is seven to nine hours each night. During that time, your brain cycles through the four stages of sleep: three stages of NREM (non-rapid eye movement) and one stage of REM (rapid eye movement). 

• NREM sleep: The quiet sleep stages where your brain is working to retain memories and knowledge, in addition to repair, refresh, and restore your body. 
• REM sleep: The active sleep stage where your body is working to repair cells and muscle tissue, promote bone and muscle growth and helps strengthen the immune system. 

If you're waking up often in the middle of the night or have trouble getting a full night's sleep, you prevent your body from running through its necessary processes that keep you healthy and productive. Continuous poor sleep puts you at risk for:

• Heart disease
• Stroke
• Weight gain
• High blood pressure
• Bad memory
• Weakened immune system

Unbalanced nutrition tends to be a common culprit for poor sleep, especially if you're eating certain foods too close to bedtime. 

There's several foods you shouldn't eat too close to bedtime. 

Natalia Lavrenkova/EyeEm/Getty Images

Nutrition for quality sleep

There seems to be a clear link between nutrition and your quality of sleep. To find out more, I spoke to Stephanie Nelson, a registered dietitian who works as a nutrition expert at the tracking app MyFitnessPal. Nelson explained, "The relationship between sleep and nutrition is very complex and we don't know everything about all the associations between sleep and food. However, a good general summary is that any biological process, including sleep, is influenced by getting the right amount of nutrients. "

"For example, having high blood sugar impacts your energy in the moment, which can prevent you from sleep," Nelson continued. "Other nutrients impact neurotransmitters that make it easier to relax and turn your brain off for sleep." 

While food affects sleep, the amount of quality sleep you get can also impact your eating habits. Nelson said, "Interestingly, the relationship goes both ways. There's research showing that poor sleep can negatively impact hormone balances that affect your hunger, and people who sleep less tend to eat more overall."

Making more conscious choices about food and when you're eating it can make a big difference in your sleep quality.

The do's and don'ts on eating for better sleep

Here are Nelson's tips on how to eat for better sleep. 

Do's

1. Eat a balanced dinner 

"The building blocks of a balanced dinner are a protein source, high-fiber carbohydrate source, and a vegetable. This might look like a grilled marinated chicken breast, some quinoa, and roasted veggies," said Nelson. "You could also get more creative with it, like a coconut curry made with tofu and sauteed veggies, served over brown rice, or tacos made with the protein of your choice, some beans, and cabbage and onions (and all your other favorite toppings)." 

A balanced diet is critical to good sleep. 

Getty Images/Burcu Atalay Tankut

2. Eat foods that promote serotonin production

Serotonin is required for your body to make melatonin, the hormone responsible for regulating sleep. But Nelson also warns that toomuch serotonin is associated with poor sleep. 

"In order for your body to produce the right amount of serotonin, you need to consume tryptophan, an amino acid you can find in most animal-based foods, oats, nuts, and seeds," Nelson explained. "You also need to have a carbohydrate source, which allows for tryptophan to be used for serotonin rather than other processes. Other nutrients like vitamin B6, present in sweet potatoes among other foods, are also needed for the right amount of serotonin production."

3. Eat around three hours before bedtime

You might have heard that you shouldn't eat right before bedtime if you want a good night's rest. But how soon, exactly, should you stop eating? "It's different for everyone," said Nelson. "Most experts recommend to eat three hours before bedtime for best sleep results, so start there, but definitely play with it. Some people can eat closer to bedtime and still have a good night's sleep," she said.

Don'ts

1. Avoid caffeine, sugary drinks and alcohol before bed

You probably know that caffeine isn't the best nighttime beverage, but what about alcohol or juices? Nelson says you should try to avoid those in the hours right before bed too.

"Being hydrated is key to a good night's sleep," she said. "Alcohol dehydrates you, so for the first step, reduce alcohol consumption near bedtime. High sugar drinks also can interfere with sleep, and anything with caffeine." 

"If you're having trouble sleeping, definitely check when your most recent caffeinated beverages are consumed before bed," she noted.

2. Don't eat dessert close to bedtime

For individuals with a sweet tooth, don't eat foods like ice cream, cookies or chocolate before bedtime. Nelson explains that "low-fiber, high-sugar snacks before bed can cause a spike and then a drop in blood sugar." These irregular blood sugar levels can disrupt your sleep in multiple ways, making it hard for you get deep rest.

Try not to eat high-sugar snacks before bed.

LordHenriVoton/Getty Images

3. Don't overdo late-night indulgences

"Eating large amounts of any type of food too close to bedtime will probably affect your sleep, especially if it's high in sugar or fat. On the flip side, if you go to bed hungry that might also negatively impact your sleep," Nelson said 

Life happens, and sometimes you need a midnight snack to avoid falling asleep with your stomach growling. Nelson advises eating something that's small, high in fiber and pairing it with protein "to keep your blood sugar from spiking and to keep you full until morning." She adds, "Try a banana with peanut butter or a handful of berries with yogurt." 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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