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Snews

5 iPhone Hacks
For Better Sleep

5 iPhone Hacks
For Better Sleep

One of the best hacks to ensure your sleep hygiene stays in check involves going to bed and waking up at the same time every day.
That means that even on the weekends, keeping a regular bedtime is key to preventing poor sleep hygiene and maintaining proper sleep health. 
The “Bedtime” feature helps ensure you get enough sleep and stick to regular sleep and wake times. 

To use this feature, open the Clock app and scroll to the top of your alarms. Hit the “Change” button under Sleep | Wake Up. In order to automatically use built-in “Sleep” features and edit your Bedtime schedule, you must first turn on “Sleep” from the “Health” app. 

One of the best hacks to ensure your sleep hygiene stays in check involves going to bed and waking up at the same time every day.
That means that even on the weekends, keeping a regular bedtime is key to preventing poor sleep hygiene and maintaining proper sleep health. 
The “Bedtime” feature helps ensure you get enough sleep and stick to regular sleep and wake times. 

To use this feature, open the Clock app and scroll to the top of your alarms. Hit the “Change” button under Sleep | Wake Up. In order to automatically use built-in “Sleep” features and edit your Bedtime schedule, you must first turn on “Sleep” from the “Health” app. 

The Connection Between Body Posture and Tongue Posture
  • June 23, 2023
  • 5 min read

The Connection Between Body Posture and Tongue Posture

Chances are, you were repeatedly told to sit up straight as a young child. Proper posture helps prevent back pain and misalignment throughout the body. That said, did you know that the posture of your tongue influences the positioning of your head and spine, too? Poor tongue posture leads to forward head posture, slouched shoulders, jaw pain, headaches, and more. But what makes or breaks tongue posture? A proper tongue posture includes sealed lips and slightly parted teeth with the tongue suctioned against the roof of the mouth at the front, middle, and back. This ensures nasal breathing over mouth breathing – which is great news for our airway health. Nasal breathing is the method of breathing we’re designed to use, but many of us are habitual mouth breathers, only worsening forward head and body posture. By maintaining proper tongue posture during the day, improved breathing and body posture follows. You can even work toward correcting forward head posture while sleeping by nasal breathing during the night with the help of mouth tape. While it may sound intimidating, mouth taping during sleep reinforces the proper lip seal and tongue posture required to keep the body in alignment.
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5 Best Sounds to Fall Asleep Fast (and Stay Asleep)
  • June 16, 2023
  • 5 min read

5 Best Sounds to Fall Asleep Fast (and Stay Asleep)

If you can’t fall asleep without the sound of your bedroom fan regardless of the temperature, you’re already harnessing the power of sound to fall asleep faster. The sound of a bedroom fan refers to white noise – a soothing, static sound that drowns out other disruptive noises, like the sound of passing cars on the street. White noise isn’t the only sound color that promotes better sleep, though. Brown, pink, and green noise (nature sounds) are also known to help ease the brain into relaxation, encouraging the onset of sleep. White, brown, and pink noise apps allow you to harness the rainbow of sound colors right from your smartphone. Podcasts and audiobooks help to distract your mind from anxious thoughts that may otherwise keep you awake – as long as you pick a soothing podcast topic or book genre. Moreover, music is proven to shift brainwaves into alpha brainwaves that lead to relaxation. Binaural beats take it a step further, helping the brain shift into delta brainwaves that occur during deep sleep. Guided meditations offer an easy-to-follow script that can help us drift into sleep, too.
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Always Tired? It Could Be a Hormonal Imbalance
  • June 09, 2023
  • 5 min read

Always Tired? It Could Be a Hormonal Imbalance

Always feeling tired and groggy? Constant fatigue may be linked to a hidden hormonal imbalance. Our endocrine system helps to regulate our hormones, which are sensitive to changes in our sleep routine. Conversely, our hormones control our energy, metabolism, and even our moods – all of which play a role in the quality of our sleep. Therefore, our hormones and sleep patterns both affect one another. Breaking this cycle lies in understanding the endocrine system and balancing both hormones and sleep patterns to correct the issue. For example, the endocrine system controls almost every process within the body. Within it are our adrenal glands and pineal gland, the smallest endocrine gland. When the adrenal glands are overworked, anxiety follows, keeping us up at night. Moreover, the pineal gland controls the release of the sleep hormone melatonin based on exposure to light within the environment obtained through the eyes. To balance our fatigue, we must balance our hormones, and vice-versa.
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Hum Your Way to Reduced Stress Before Bed
  • June 02, 2023
  • 5 min read

Hum Your Way to Reduced Stress Before Bed

Ever feel a lift in your mood after humming along to a song in the car? It’s not just in your head. If you’ve ever asked yourself, “Is humming good for you?” the answer is yes! Science shows that humming activates our vagus nerve, taking us out of a state of stress and into a state of relaxation. It lowers blood pressure and improves heart rate variability all while improving lymph flow. In fact, the vibrations created during humming may help the lymphatic system to pump out waste from the body just as well as cold plunge therapy or a lymphatic massage. Moreover, humming reduces happy hormones like oxytocin while surging the body with feel-good endorphins, meaning it’s just as beneficial for the brain and body as a consistent exercise routine. It even causes increased melatonin production which leads to the onset of quality sleep. Bee breathing offers a quick, easy-to-follow humming exercise that you can practice anywhere, anytime. All in all, humming provides a shortcut to calm in any situation, whether practiced before a stressful meeting or before you drift off to bed.
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Does Cold Exposure Really Boost Sleep?
  • May 26, 2023
  • 6 min read

Does Cold Exposure Really Boost Sleep?

There’s a quick hack for most things these days, including better sleep and pain management. Cold exposure is a popular topic, with many people filming their morning cold plunges in freezing cold water or practicing Wim Hof breathing in extremely cold environments. But does cold exposure really boost sleep, reduce pain, and improve healing? Science suggests that it does. Cold therapy reduces our overall body temperature, boosting the production of the sleep hormone melatonin. Moreover, exposure to cold temperatures may even help us to burn more brown fat, improving our overall calorie expenditure and metabolic health. What’s more, cold exposure therapy offers muscle and tissue repair while promoting accelerated healing. Better yet, you don’t need a fancy cold plunge tank or cryotherapy machine to practice it. The Breg Polar Care Cube offers cryotherapy for at-home use, while DIY ice baths and cold showers provide a free solution to help anyone achieve the benefits of cold therapy, anytime.
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Want Better Rest? Avoid These 5 Supplements
  • May 19, 2023
  • 6 min read

Want Better Rest? Avoid These 5 Supplements

Supplements fill in the gaps of our nutrition. Wherever our food intake is lacking, vitamins and supplements can help to maintain and boost our health and well-being. What’s more, sometimes they’re necessary. Calcium helps maintain healthy bone density, while prenatal vitamins like folic acid reduce the risk of birth defects in pregnant women, That said, some supplements are proven to cause sleep disruptions. For example, weight loss supplements usually contain caffeine known to keep us up at night. The timing and dosage of certain vitamins matter, too. Taking vitamin C too closely to bedtime fragments our rest, while a high intake of vitamin D and insomnia are closely linked. In summary, if you want better rest, there are certain vitamins and supplements that you should steer clear of entirely or closely monitor your dosage of to ensure your best sleep yet.
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Is Red Light Therapy The Key to Sweeter Sleep?
  • May 05, 2023
  • 6 min read

Is Red Light Therapy The Key to Sweeter Sleep?

Red light therapy has recently gained popularity as a secret weapon for biohacking your way toward wound healing, wrinkle reduction, and more. It’s even used in medical settings to promote faster recovery or combat the side effects of chemotherapy. Whether you purchase your own red lights to use at home or you visit a red light therapy salon, the benefits are seemingly endless. The science behind how red light improves health lies in the way that the wavelengths of red light affect our cells. Red light encourages our cells to produce more energy within the mitochondria, allowing for faster regeneration and repair. Moreover, skin health isn’t the only perk of red light healing. Sleep quality is also proven to improve massively in those who regularly use red light therapy. Red light promotes the secretion of melatonin, a sleep hormone that helps us wind down in the evening. On the other hand, different spectrums of light (like blue light) are proven to interrupt melatonin production, making red light a solid evening light source for your best sleep yet.
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True or False: Is Lack of Sleep Worse Than Drunk Driving?
  • April 28, 2023
  • 6 min read

True or False: Is Lack of Sleep Worse Than Drunk Driving?

Everyone knows that driving under the influence of alcohol is dangerous for everyone on the road. But did you know that tired driving is just as harmful? In fact, drowsy driving is responsible for 21 percent of all fatal accidents. When we’re sleep deprived, our concentration, reaction times, and problem-solving abilities all take a hit. This dramatically increases our risk of making fatal errors that lead to accidents on the road. Moreover, research has revealed that being awake for 17 hours leads to impairment equivalent to having a blood alcohol concentration (BAC) of 0.05%. In most Western European countries, this is considered the legal drinking limit. Staying awake for 24 hours is the same as having a BAC of 0.10%, well over the legal drinking limit of 0.08% in the United States. Therefore, it’s important to recognize the symptoms of severe sleep debt and avoid getting behind the wheel if you’re running low on sleep. Your life and safety literally depend on it.
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5 Best Breakfast Foods For Your Best Sleep Yet
  • April 07, 2023
  • 6 min read

5 Best Breakfast Foods For Your Best Sleep Yet

You’re probably mindful of what you eat before bed to ensure that you sleep well. For example, eating carbs before bed or consuming caffeine late in the day are thought to lead to poor sleep. That said, what you eat in the morning is just as important. Eating breakfast on a regular basis is proven to lower your risk of both type 2 diabetes and obesity. However, only a very small percentage of us eat breakfast regularly. Breaking our overnight fast with a nutritious breakfast replenishes glucose levels and helps to boost energy and alertness for optimal performance. What’s more, selecting and eating a healthy breakfast cues our internal clock to gear up for the day, leading to better sleep after nightfall. If you don’t already eat breakfast, learn to incorporate a morning meal into your day. Be sure to opt for nutritious, sleep-promoting foods filled with protein and other vitamins and minerals that will help keep you energized and feeling your best.
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