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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. 

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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Sleep-Disordered Breathing & Ancient Skulls: They're Linked!
  • May 12, 2023
  • 6 min read

Sleep-Disordered Breathing & Ancient Skulls: They're Linked!

Believe it or not, snoring isn’t normal. It’s usually a sign of sleep-disordered breathing that may lead to sleep apnea, which increases the risk of many harmful health conditions. Moreover, it interrupts our sleep (and the sleep of anyone we may share a bed or room with). So why has snoring become so popular? It’s the same root cause as the reason dental problems have become so commonplace: our jaws are shrinking. Over time, our skulls and airway have decreased in size due to our soft, processed modern diet. As a result, narrow palates, underdeveloped airway muscles, and improper tongue posture have become a modern epidemic. Without enough space for our tongues to rest, our mouths have fallen open more often than not, leading to mouth breathing. Mouth breathing causes over-breathing and leaves our air unfiltered, full of harmful pathogens and bacteria that wreak havoc on the immune system. Nasal breathing, on the other hand, leads to efficient breathing and nitric oxide production for better oxygenation. But as chronic mouth breathers, does mouth breathing treatment exist to help us make the switch?
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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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All About Non-Sleep Deep Rest (NSDR)
  • April 21, 2023
  • 5 min read

All About Non-Sleep Deep Rest (NSDR)

Non-sleep deep rest, also known as NSDR, was coined by Stanford neuroscientist Andrew Huberman as a quick reset that can help add focus to your day or prepare your brain and body for sleep in the evening. It’s less intimidating than traditional meditation and includes a guided script and body scanning. All you have to do is follow along with the instructions, making it a simple practice for people who are new to the world of mindfulness and meditation. What’s more, it stimulates brain waves similar to that of slow-wave sleep, which is vital for the rejuvenation and healing of the body and mind. Including this practice in your daily routine helps to promote the onset of quality sleep. Many NSDR sleep protocols can be found online, including traditional Yoga Nidra (which NSDR was derived from) and NSDR meditations led by Andrew Huberman himself.
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