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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. 

3 Best Sunrise Alarm Clocks to Wake Feeling Refreshed
  • August 18, 2023
  • 5 min read

3 Best Sunrise Alarm Clocks to Wake Feeling Refreshed

There’s nothing worse than being pulled straight from blissful sleep by a blaring, loud alarm clock. Whether you use a traditional clock or your phone’s alarm clock, the noises aren’t exactly soothing. In fact, they trigger involuntary increases in adrenaline, heart rate, and blood pressure. Over time, this causes harm to your health. If you awake confused and panicked at the sound of your alarm going off, a sunrise alarm clock may be the answer. These alarm clocks mimic the natural sunrise to ease you into wakefulness. Many of them couple calming, soothing nature sounds to help you feel refreshed first thing in the morning rather than anxious and frightened. This light exposure even helps to establish and maintain a healthy circadian rhythm thanks to light’s influence on our eyes first thing in the morning. Selecting the best sunrise alarm clock can be overwhelming, which is why we’ve rounded up our top three picks for your most peaceful mornings yet.
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Sigh Your Way to Reduced Stress (Physiological Sigh 101)
  • August 11, 2023
  • 5 min read

Sigh Your Way to Reduced Stress (Physiological Sigh 101)

Stress is an everyday part of modern life. That said, the stress levels of today’s adults are swiftly on the rise. We’re seemingly feeling more anxiety and stress than ever before. Emerging research suggests that sighing helps to lower stress levels quickly. Cyclic sighing, also called the physiological sigh, has shown the most promise as an effective practice for reducing stress. A physiological sigh consists of an inhale followed by a second short inhale. A lengthy sigh exhaling all of the breath concludes one physiological sigh. Practicing three of these cyclic sighs may be all that’s standing between you and significant stress relief. Andrew Huberman recently put cyclic sighing to the test by comparing it to other breathwork and mindfulness techniques. The physiological sigh came out on top as providing the largest benefit for relieving stress – even beating out traditional mindfulness meditation.
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Thermometer shows outdoor temperature
  • August 04, 2023
  • 6 min read

Beat the Heat! 7 Tips to Prevent Overheating at Night

No one likes the feeling of overheating at night. Heat is also known to disrupt your REM and slow-wave sleep cycles, leading to grogginess the next day. Thankfully, you can take steps to prevent overheating during sleep to achieve cool, summer rest. For starters, did you know that certain things you choose to consume increase your internal temperature? Spicy foods, caffeine, and alcohol are all known to worsen the feeling of being too hot. Avoid these before bed to beat the heat! Freeze your socks, a water bottle, or a washcloth and apply the icy cold to certain pressure points to bring down your body heat. If freezing things doesn’t sound ideal, try to Egyptian Sleeping Method, which consists of dampening your sheets before bed. Opt for natural, breathable bedding rather than synthetic materials, which trap heat. Resist cuddling with your pet during hot months, as their body heat will increase yours. Finally, try a warm shower or beverage to raise and then rapidly lower your body temperature a few hours before bedtime.
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The Biohacker’s Guide to Better Sleep
  • July 28, 2023
  • 4 min read

The Biohacker’s Guide to Better Sleep

Chances are, you’ve heard the trendy buzzword “biohacking” in recent months or years. But what does the term “biohacking” actually mean? Biohacking refers to experimenting with techniques known to help you “hack” your way to improved health. A huge pillar of good health? Proper sleep quality. Most of us don’t get enough sleep – and certain biohacking supplements and techniques can help you ramp up the quantity and quality of your rest. Nootropics and melatonin provide external supplements that can take your sleep health from zero to hero. Cold therapy helps to control your morning stress responses by keeping inflammation low, making sleep more easily achievable later in the day. Red light exposure in the evening ensures that your circadian clock remains uninterrupted, so you’ll drift off easier than usual. Finally, mouth tape prevents open-mouth snoring that may wake you up throughout the night.
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Is Sleeping on Your Stomach Good for You?
  • July 21, 2023
  • 4 min read

Is Sleeping on Your Stomach Good for You?

Do you sleep on your back, stomach, or side? Sleeping on your stomach benefits your airway health by preventing snoring more than sleeping on your back. But it also places the spine in an unnatural position that leads to neck and back pain. Moreover, stomach sleeping may worsen wrinkles and skin irritation, as one side of your face is typically smashed into your pillow in this position. If you’re pregnant, stomach sleeping only intensifies your already aching joints. Sleeping on your side offers superior benefits for spine alignment, reducing pain across the body while offering the most support for an open airway while you rest. (Pregnant or not!) That means a lowered risk of snoring, which boosts your overall sleep quality. That said, if you breathe in and out of your mouth, snoring is still possible. Mouth tape provides an adequate lip seal that prevents open-mouth snoring. Therefore, side sleeping and mouth tape are a perfect match for achieving your best sleep yet.
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The Link Between Lower Back Pain and Insomnia
  • July 14, 2023
  • 4 min read

The Link Between Lower Back Pain and Insomnia

It’s no secret that waking up with lower back pain in the morning is, well, a pain. So is having trouble falling or staying asleep due to discomfort caused by an aching back. Recent research has found that there’s a correlation between lower back pain and insomnia. Lower back pain leads to poor sleep and, conversely, poor sleep worsens back pain. When pain is the only thing you can focus on when you lie down for the night, falling asleep is near impossible. Furthermore, back pain is notorious for causing you to toss and turn all night, waking you up from deep sleep. As sleep quality worsens, so does your pain. Trying out the best sleeping positions for lower back pain (while avoiding the worst ones) is key to keeping pain in check. Avoid sleeping positions that throw the spine out of alignment and cause unnecessary strain on the neck and back. The worst culprit? Sleeping on your stomach. Sleeping on your back with a pillow under your knees is one of the best sleeping positions for lower back pain, but some find it difficult to sleep on their back all night long. Sleeping on your side in the fetal position with one pillow under your head and another between your legs provides proper spinal alignment if you find it challenging to sleep on your back.
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Fun Facts About Sleep: Common Sleep Myths, Debunked!
  • July 07, 2023
  • 5 min read

Fun Facts About Sleep: Common Sleep Myths, Debunked!

It seems like there are always new fun facts about sleep that we could all gain perspective from learning. Researchers are constantly uncovering new information about the importance of sleep. However, regardless of how much we know about sleep, most of us still don’t get enough. As many as one-third of adults are seriously sleep-deprived. That’s why we’re debunking common sleep myths once and for all, starting with the idea that the brain isn’t active during sleep. This couldn’t be further from the truth! While we’re unconscious, the brain is busy cleaning house in more ways than one to keep us feeling restored and healthy. Another common sleep myth: the idea that alcohol is a sleep aid just because it helps us fall asleep faster. In reality, it disrupts our sleep cycles and leads to fragmented sleep, only worsening sleep quality. Speaking of sleep quality, it matters more than sleep quantity! Six hours of quality sleep is better than eight hours of disrupted sleep. Disrupted sleep causes sleep debt to build – and it’s hard to pay off! Sleeping in only worsens it. And if you’re snoring during sleep, it’s nothing to ignore! Snoring disrupts our sleep and leads to poor oxygenation, health problems, and sleep disorders like sleep apnea.
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5 Sleep Tips for Night Shift Workers
  • June 30, 2023
  • 6 min read

5 Sleep Tips for Night Shift Workers

Working the night shift is often demanding and challenging. Working while the world sleeps and sleeping while the world is awake isn’t exactly ideal. Moreover, shift work quickly becomes dangerous if you don’t prioritize your sleep schedule and quality. In fact, many shift workers are at risk of Shift Work Sleep Disorder, a condition that includes both cognitive and physical impairments that can cause dangerous workplace errors and accidents. So what does the best sleep schedule for night shift workers look like? It includes firm boundaries around bedtime – even if it falls in the middle of the day. Blocking out disruptive noise and light are both vital for preventing sleep deprivation. Moreover, refrain from working back-to-back day and night shifts that further disrupt your internal clock and lead to worsened sleep deprivation. Finally, address sleep-disordered breathing known to cause snoring that fragments sleep!
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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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