Tag Archives: sleep

Sleep Habits from Around the World

Post by Tracy Kaler.

It may come as a surprise, but different cultures possess different sleep habits. Spend any time in other countries, and you’ll soon figure out that although everybody sleeps, we differ in our sleep habits and patterns.

In FRANCE, people sleep an average of 8.8 hours per night. Studies show that more sleep contributes to healthier, happier, and even thinner people, which might explain why the French spend so much time at the table eating but tend to be thinner than those in some other countries. Eating fresh food and skipping fast and processed food might also have something to do with that theory.

Folks in MEXICO like to keep their bedrooms tidy – 82% make their bed every morning, more than any other country in the study. And in the UK, one third of all Brits tend to sleep in the nude, which helps regulate body temperature.

According to the sleep tracking app, , Sleep Cycle, POLAND has the latest average bedtime at 12:55 a.m. SOUTH AFRICA has the earliest wake-up time at 6:24 a.m. and South Africans average only six hours of sleep a night because they hit the hay rather late at 12:20 a.m.

Many Mediterranean countries take siestas or midday naps, but even in SPAIN, that tradition isn’t as common as it once was.

A lot parents and babies around the world do sleep together. In fact, in some cultures, it’s unheard of to allow babies to sleep alone, so cosleeping is expected. Eventually, young children are weaned to sleep in their own beds.

Unfortunately for SINGAPORE and JAPAN, sleep deprivation is on the rise. In JAPAN however, SIDS and infant mortality rates are incredibly low, which might be attributed to the acceptance of cosleeping (children sharing a bed with parents). In the US, cosleeping is not as socially accepted as it is in some other countries.

Generally, few of us in the world are getting enough sleep on most days of the week. It turns out, though, that Sundays are the happiest mornings because most countries wake up feeling refreshed and in a great mood. At least we have that much in common.

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5 Bedtime Beverages to Help You Get a Good Night’s Sleep

Post by Tracy Kaler.

Having trouble sleeping again? You’re not alone. Per the National Institutes of Health, about 30 percent of people have sleep issues, including some degree of insomnia. Not only does the amount and quality of sleep affect your mood and productivity, but a lack of sleep is downright dangerous for your health, especially if you’re sleep deprived for weeks or months.

While there are plenty of natural remedies that can help you get to sleep and stay asleep, you need to find one that works for you. The next time you’re wide awake at midnight, try one of these bedtime beverages.


Cherry Juice

It’s not an old wives’ tale that tart cherry juice can help you sleep better. As a matter of fact, drinking two 8-ounce servings daily (one in the morning and one in the evening) reduces the likelihood of insomnia because cherries are an excellent source of melatonin, the hormone that helps regulate circadian rhythm.

Sleepytime Tea from Celestial Seasonings

This herbal tea’s name says it all. A blend of chamomile, spearmint, lemongrass, and orange blossoms will surely have you snoozing like a baby.

Warm milk

Because it’s high in the amino acid, Tryptophan (known to promote restful sleep), sipping a glass of warm milk about two hours before bedtime should make drifting off a no-brainer. Add a teaspoon of honey for flavor.

Coconut water

Because it contains potassium and magnesium, this energy drink will help your muscles relax, which in turn, will help you relax.

Valerian tea

Valerian is a herb that’s commonly used to treat sleep disorders. Doctors often recommend Get Some Zzz’s from the Republic of Tea. Brew yourself a cup about an hour before you hit the hay.

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Tips and Tricks: What to Do When You Can’t Sleep

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Post by Tracy Kaler.

Insomnia. It happens to all of us. We have those nights when no matter what we try, we can’t get to sleep. Tossing. Turning. Stressing. Watching the minutes and hours pass, and nothing. Not even a light snooze. Feeling exhausted and not being able to drift off to sleep can be incredibly frustrating. Here’s what to do when you can’t sleep.

First, if you’ve tried to sleep for 20 or 30 minutes and you find that you’re not even close to dozing off, get out of bed. Staying horizontal will only create more stress, knowing that you can’t drift off.

Once you’re up, find something else to do that relaxes you and takes your mind off sleep. That could be different for everyone. You might like to read, meditate, or do some light stretching or yoga. Or, walking around the house might be therapeutic enough to make you tired.

Even though experts advise not to watch television or get in front of a computer around bedtime, if staring at a screen can cause enough relaxation to put you to sleep, then, by all means do, it. Do whatever works for you.

Still no luck? Try to rub your pulse points with lavender oil. The scent is calming and will help reduce the stress you’re feeling since you’re having trouble getting to sleep.

You could be hungry, or have low blood sugar, which might prevent you from sleeping. Try a light snack. A cup of warm milk, a few almonds or turkey (with tryptophan) could induce sleep.

Most of all, think happy thoughts. If you’re worried about what’s going to happen at work the next day, or you’re thinking about a disagreement you had with a friend earlier, chances are, you won’t get to sleep at all. Try to save the serious business for waking hours. Imagine yourself doing your favorite activity in your favorite place, until you unwind. Then, you should get to sleep in no time.

Sweet dreams!

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Tips & Tricks: 6 Suggestions to Stay Cool When You Sleep

Post by Tracy Kaler.

When it comes to sleeping, a comfortable temperature in the bedroom is almost as important as a comfortable mattress on the bed. If you find that you’re often waking during the night, you could be too warm.

Body temperature shouldn’t rise when you get in the sack. In fact, to fall asleep and stay asleep, your overall temperature should remain cool. So if you feel warm in bed, heed these six suggestions so you can chill out when it’s time to snooze.

Angel Sleeps

1. Stick your sheets and pillowcases into a plastic bag and place in the freezer for a few minutes just before you hit the hay.

2. Wear cotton or silk bedclothes. Both fibers are breathable and more likely to keep you cooler than polyester.

3. Take a cool shower before you crawl in bed. Even a quick rinse might be enough to lower your body temperature.

4. Avoid spicy food too close to bedtime. For medical reasons, it’s also not a good idea to eat too late in the evening, but hot and spicy dishes could leave you feeling a tad warmer than you should.

5. Try a cooling pillow, which can help regulate your head and face temperature so you don’t get overheated and wake up before the alarm sounds.

6. Purchase a tabletop fan. Although many bedrooms come with ceiling fans, an additional fan on a nightstand or table can circulate enough air to keep you cool as a cucumber until morning.

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Tips and Tricks: Drink Any of These 5 Beverages For a Good Night’s Sleep

Post by Tracy Kaler.

cherries

Insomnia affects approximately 60 million Americans each year. What gives? Hectic work schedules, stress, and even diet can have an impact on overall quality of sleep. Before turning to prescription medication, give any or all of these natural beverages a try and put your insomnia to bed once and for all.

Valerian tea
It’s no secret that Valerian encourages relaxation and even drowsiness for some, so a cup of this herbal tea before bedtime could send you off into a sound sleep until the alarm sounds in the a.m.

Tea

Banana smoothie
Loaded with potassium, bananas might be all you need to drift off to a peaceful slumber. Try combining a half a cup of low-fat milk or unsweetened soymilk with a small banana. It’s tasty too.

Coconut water
Many people love the flavor and drink it on a regular basis, but coconut water is also jam-packed with potassium and magnesium. The healthy drink contains B vitamins too, which have been known to reduce stress. If you’re not already sipping coconut water, you might want to start.
Coconut Water

Almond milk and honey
Almond milk is high in tryptophan and magnesium, both key components for good sleep. Raw honey is known to stabilize blood sugar levels, which can keep you asleep through the night. The two together could be the winning combination your body needs to get a full night’s rest.

Tart cherry juice
Cherries contain melatonin, which could be the reason the tart fruit juice will put you into a sound sleep. An eight-ounce serving twice per day is recommended for optimal benefits.

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