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Tips to Fall Back Asleep When You Wake Up in the Middle of the Night

Did you know that nighttime awakenings are a very common symptom of sleep disorders like insomnia and sleep apnea? But, many other factors can contribute as well, including medical conditions, worrisome thoughts, alcohol consumption, unhealthy sleep environment, going to bed too early, etc.

Surprisingly, but true, 20% of Americans face this issue. And, whether or not you have a sleep disorder, waking up in the middle of the night and not being able to go back to sleep is very challenging and frustrating. So, how to finally get a good night’s sleep? Read on to find out.

How to Deal with Nighttime Awakenings?

First and foremost, you have to address the main causes of waking up in the middle of the night and being unable to fall back to sleep. In other words, you have to:

  • check your health and see if you have a medical condition.
  • set a strategy to deal with stress and anxiety.
  • avoid alcohol, as well as caffeine, consumption.
  • create a sleep-conducive sleep environment.
  • follow a consistent sleep schedule.

Once you are finished with these, you should be able to get quality sleep. However, if your issue continues, here’s what you should do:

Get Out of Bed                    

Although most people think they should stay in bed and try to sleep harder when they abruptly wake up in the middle of the night, this strategy is completely counterproductive. They start to think about not being able to fall back to sleep, count the hours until wake-up time, worry and stress about life, etc. And, of course, this will only keep you up longer.

Instead, if you haven’t been able to fall back to sleep even after half an hour, get out of bed. And, choose an activity from this list of the top tips to help you fall back to sleep after waking up in the middle of the night.

  1. 1. Read a Book

Once you’re out of bed, get yourself comfortable in a chair, dim the lights, and start reading a book. But, read an actual book, not an eBook emitting blue light which further disturbs sleep. As a bonus tip, avoid using any electronics like mobile phones, tablets, TVs, etc. Plus, you may even get cozier by getting yourself a robe or blanket or simply putting it next to you so you can reach it in need.

  1. 2. Meditate

Another thing that can help you doze off after waking up at night is meditation. Luckily, there are plenty of apps now designed to help you with this specific issue, i.e. to go back to sleep and stay asleep. Hence, ensure you have an app downloaded and choose your meditation session in advance so that you don’t have to be exposed to the blue light while choosing meditations in the middle of the night.

  1. 3. Wait Until You Feel Sleepy

Finally, don’t return to bed too early. In other words, wait until you start to feel sleepy again and then go to bed. Otherwise, if you go back to bed without feeling sleepy, the chance that you go back to not being able to fall asleep again is pretty high. So, whatever activity you choose to do, do it for long enough to make you sleepy again before returning to bed.

To conclude, getting out of bed is the best thing to do after waking up in the middle of the night. But, the activity you choose to do plays a huge role when it comes to being able to continue sleeping. Fortunately, the above-listed tips can help make a wise choice and help you get a good night’s sleep.

Summer Sleep Tips for the Whole Family

Most people can’t wait for the summer to begin. And, it’s no wonder why. Summer is the season of beach holidays, outdoor activities, long days, and much more. However, many are unaware of the fact that more hours of daylight may cause sleep issues for children and, thus for the entire family.

Namely, increased daylight postpones the production of the sleep hormone called melatonin which normally rises at dusk and promotes sleepiness. As a result, kids experience delayed bedtimes. Plus, schoolchildren, especially teens, often get up later in the morning as they don’t go to school.

So, hot to ensure that both your children and you get the sleep and rest you need during summer? No worries, it’s not that difficult. Read on to find out everything you need about kids’ sleep during summer.

Signs Your Children Need More Sleep

If you want to determine whether or not your children are getting enough sleep or experiencing sleep issues, watch for the following signs:

  • Increased appetite
  • Defiant behavior
  • Temper tantrums
  • Hyperactivity
  • Concentration issues
  • Listening and learning problems
  • Trouble solving problems

Some of these behaviors may be typical for your child. In this case, watch for specific changes like an increase in intensity or frequency. And, if you determine that lack of sleep is the culprit, follow the below-listed tips to help them sleep better.

Summer Sleep Tips for Children

Here’s what you should do if your baby or young child isn’t really tired at their normal bedtime:

  • Try introducing a later bedtime by postponing it for half an hour to an hour later than usual. For instance, instead of 8 pm consider an 8.30 pm bedtime.
  • Ensure that this extra time is spent in a way that helps them slowly wind down by working on puzzles, looking at or reading books, and other quiet activities.
  • If your child is testing you, especially toddlers who tend to resist bedtime, set strict limits and return them to bed quickly without any interaction.

And, here’s what you should do if your baby or young child is really tired at bedtime, but resisting sleep:

  • Try introducing an earlier naptime, depending on your child’s age, but not too early so that they feel overtired by bedtime.
  • Make your child’s room dark by using blackout curtains to encourage an earlier bedtime, as well as sleeping later in the morning.

Healthy Sleep Hygiene Habits for All Ages

In the end, your main goal should be that your whole family sleeps well during the summer. To achieve this, here are some healthy sleep hygiene habits you should apply:

  • Follow a consistent sleep schedule every day, even at weekends.
  • Make bedrooms sleep-conducive by making them dark and quiet.
  • Keep the temperature cool in the bedrooms.
  • Choose cotton as the material for your summer bedding.
  • Opt for quiet activities an hour before bedtime.
  • Avoid using electronic gadgets at least 30 minutes before bed.
  • Exercise regularly, but not too close to bedtime.
  • Get sunlight exposure in the morning.
  • Limit your intake of caffeinated beverages.
  • Be active and socialize during the day, instead of late at night.

The bottom line, sleep issues are very common during the summer as a result of more hours of daylight. Luckily, with the above-listed tips you can easily promote better sleep both for your kids and yourself. Just follow them and be consistent if you want to enjoy better sleep soon.

Sleep Improves Libido in Women

Did you know that decreasing libido, or sex drive, is quite a common issue women face? According to statistics, nearly one in three women aged 18 to 59 experience low sex drive. Indeed, women tend to experience fluctuations in libido caused by different triggers like stress or changing hormones. So sometimes, they do need a libido boost.

Fortunately, there’s a very simple solution to this problem. Indeed, sleep is one of the most important factors affecting sex drive. Therefore, getting more sleep can increase sexual interest in women and boost their libido. Namely, both men and women require quality sleep for optimal sexual health, but for different reasons.

Now, let’s have a look at the science behind the link between sleep and an increased libido in women. Continue reading to find out more!

Sleep and Libido in Women

A recent study found that there’s a close connection between sex drive in women and the amount of sleep they get. That is, sleep plays a huge role in women’s sexual desire. Without sleep, women are typically too drowsy and tired to show any sexual interest.

One study showed that if they get an extra hour of sleep, the likelihood that women engage in sexual activity increases by 14%. That said, libido and sleep are strongly connected in women’s lives. Therefore, getting enough quality sleep is key for improving libido in women.

How are Sleep and Libido Connected?

Sex drive and sexual function are closely connected with the autonomic nervous system (ANS). The ANS is responsible for the body’s reactions to stressors, both good and bad. And, the part of the autonomic nervous system that causes the body to react to good stimulators plays a major role in sexual arousal.

In addition, quality sleep is also essential for a great variety of functions connected to the optimal ANS function, as well as hormonal production and release. Also, the part of the autonomic nervous system that causes the body to react to bad stimulators, for example, stress, is more sensitive when people lack sleep and are sleep-deprived.

Hence, we can conclude that sleep and sex drive are connected and that decreased libido can be a result of sleep deprivation. So, if women want to improve their libido and sex drive, they have to reconsider their sleep schedule and ensure they get the quality sleep they need to feel truly refreshed, both mentally and physically.

How are Sleep and Infertility Connected?

Unfortunately, evidence shows a strong relationship between sleep and infertility in both men and women. Namely, many couples suffering from poor sleep experience issues in bed. Plus, if one or both partners lack sleep, infertility and trouble conceiving may be a major issue.

Poor sleep reduces hormonal levels in both sexes while sleep disorders are linked to erectile dysfunction in men. So, it is no surprise that sleep and infertility are connected.

Final Thoughts

To conclude, sleep and libido are closely interlaced. Thus, to improve your libido, make sure you’re getting the quality sleep your body and mind need. In short, try to get 7 to 9 hours of sleep each night.

However, remember that you have to be consistent in order to boost your libido. You cannot expect that one night of 10 hours of sleep will solve the problem. Instead, ensure you get the recommended amount of sleep every night and your sex life will soon improve.