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While living in today’s fast-paced world, it’s not uncommon to skip sleep here and there. However, many of us are so sleep-deprived that we’re paying for it with our mental and physical well-being. That said, a top cause of sleep disturbances ends up in bed with most of us every single night: our smartphones. If you’ve ever laid awake scrolling through your iPhone, you’re in luck! Apple devices also offer several built-in sleep tools that can help you achieve and maintain your best shut-eye yet. For example, if you’re in the market for a white noise machine but you own an iPhone, you’ve already got a built-in white noise machine right in your pocket! Worried about blue light exposure from electronics keeping you up at night? Red light iPhone filters offer a built-in screen temperature adjustment that turns on and off every night and morning. All you have to do is set it up and select your desired schedule. Scroll your way to enhanced sleep tonight!
The Danish term “hygge” has seemingly taken the world by storm. While this concept is associated with all things comfortable and easygoing, there aren’t normally many moments within our hustling, bustling lifestyles to slow down and take a break. However, our mental well-being may depend on it. Research shows that feelings of mindfulness and gratitude associated with hygge are proven to have huge effects on our satisfaction and happiness levels, all while lowering stress and anxiety. In fact, those living in areas with hygge culture are often more satisfied and happy than those living in other parts of the world. Hygge examples include lighting your favorite candle, playing a board game with loved ones, or cozying up to read a nice book while wearing your favorite sweatshirt. While you can define hygge in your own terms, The Hygge Game provides prompts and questions that can help you create a cozy, intimate environment with family and friends. Make like the Danes and integrate a hygge lifestyle into your everyday habits! 
Americans are far behind other countries when it comes to our average sleep duration. With the hustle and bustle of everyday life, prioritizing sleep is a challenge. Luckily, many other countries around the globe have passed down unique sleep habits for generations…and they’ve been passed down because they work! A night-time foot soak is popular in China, while Scandinavians swear by bedding essentials like sleeping with two different duvets rather than one if you have a sleeping partner. Swedish bedtime snacks are proven to help you fall asleep faster and stay asleep longer, while Salvadorans have made hammock naps a daily practice within their culture for years. Chamomile tea has been passed down from ancient times for the improvement of health and sleep – and so have certain breathing patterns! Implement these global lifestyle hacks for your most restorative sleep yet.
Professional athletes and celebrities alike have hopped aboard the mouth taping trend. But it’s more than just a popular fad – mouth tape is here to stay! Gwyneth Paltrow, Ashley Graham, and professional athletes Erling Haaland and Iga Swiatek swear by mouth tape for a reason. Mouth taping promotes nasal breathing, the most efficient method of oxygen delivery. Nasal breathing is key to a healthy, balanced lifestyle. Moreover, it leads to enhanced sleep quality, so you’ll wake feeling more refreshed than ever if you sleep with tape over your lips. Although it sounds outlandish, the idea has roots in ancient somatic breathwork practices that rely on nasal breathing for parasympathetic activation. Nitric oxide produced during nasal breathing shifts the body into a relaxed, restful state for improved general health.
Have you noticed that your ribs protrude more than they used to? A flared rib cage (AKA a rib flare) is easier to develop than you may think – and it’s nothing to ignore. If left unaddressed, rib flares lead to neck and back pain and may even cause further injury. Rib flares develop due to an underdeveloped Zone of Apposition, or ZOA, where the diaphragm and abdominal muscles meet. This happens for a variety of reasons, but shallow, poor breathing patterns are a huge contributor. Just like any muscle, the diaphragm weakens if you don’t use it. Nasal breathing not only properly engages the diaphragm, but it also activates our rest and digest response to help the body and mind de-stress. Moreover, the nose warms and filters the air we breathe. Our mouths, on the other hand, provide no filtration or humidification features for breathing. Moreover, mouth breathing places us in a stressed fight or flight state. The development of proper tongue posture is key when it comes to making the switch from mouth breathing to nasal breathing. Diaphragmatic breathing exercises further assist with strong breathing patterns and a stable core. Mouth tape ensures nasal breathing while you sleep, which prevents open-mouth snoring and promotes quality rest.
Air travel has revolutionized the way we work and vacation, but it’s come at a price: jet lag. This temporary sleep disruption affects travelers who quickly find themselves in a much different time zone than the one their internal clock is “set” to back home. Luckily, a couple of handy hacks can help you overcome jet lag if you find yourself in this sleep-deprived situation. For starters, if you plan to travel east rather than west, plan for more significant adjustments ahead of time: traveling east is harder on your circadian rhythm than traveling west. Be sure to use a jet lag calculator that determines your time of departure and arrival. Then, start shifting your sleep schedule to account for the time change at least two days ahead of travel. Finally, plan to take a melatonin supplement either on the flight or after you land. Try out handy accessories if you must take an in-flight nap, like an eye mask, noise-canceling headphones, or mouth tape for snore-free, restorative sleep.
A rough night almost always means a rough day. That said, researchers have proven that poor sleep is more than just an annoying inconvenience; it has real consequences when it comes to your relationships with others. People who experience poor sleep are less likely to give charitably to others or offer up kind gestures like holding the door open for someone. Moreover, sleep deprivation is proven to increase feelings of anger and irritability. It also hiders impulse control, so flying off the handle after you were up all night becomes highly likely. When we’re tired, we tend to avoid others – and they pick up on it. Poor sleep lends itself to isolation and loneliness, killing your social life altogether. If you want to improve your life, improve your sleep. Start by using a sleep debt calculator to determine your level of sleep debt. Your total number of lost hours each week may surprise you. Once you’ve determined how short on sleep you truly are, establish habits that support a healthy, consistent sleep routine. Get selfish about sleep! Your quality of life depends on it.
If you can’t seem to get to sleep when you want to or find yourself waking up several times throughout the night, you’re one of many adults who suffers from insomnia. No single thing can explain sudden insomnia, butseveral unexpected causes may becontributing to your lack of shut-eye. For example, eating too many fatty foods close to bedtime may shift your digestive system into overdrive, making sleep difficult to achieve. Alcohol induced insomnia can keep you awake due to the rebound effect alcohol has on sleep quality, while alcohol withdrawal insomnia is common in heavy drinkers. Changing up your medications – even down to the dosage amount – is known to cause insomnia. Early pregnancy is notorious for disrupting sleep, too, so tell your health specialist if you have a tough time falling asleep after finding out you’re expecting. Beyond that, unknown sleep disorders like sleep apnea could be to blame for your late nights, as symptoms can be subtle and difficult to detect.
Lack of sleep is proven to cause numerous health problems – but did you know that poor gut health is one of them? If you’ve experienced digestive issues like gas, bloating, or constipation, your sleep habits may be the culprit. Researchers believe that there’s a direct connection between gut health and our sleep patterns. However, they’re unsure if gut health influences sleep quality or vice versa. That said, we do know that a happy gut is a balanced gut. Balancing good and bad gut bacteria is key to relieving the symptoms of poor gut health. Prebiotics and probiotics help achieve this, but some of the best prebiotic (and probiotic) supplements come in the form of food. Fermented foods like pickles and sauerkraut fill the gut with healthy bacteria while fiber-rich foods like apples and bananas “feed” pre-existing gut bacteria and encourage microbiome diversity. Once you’ve got your gut health handled, turn your attention to sleep hygiene by establishing and maintaining healthy sleep-wake patterns and addressing sleep disruptions, like snoring.
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.
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.
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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