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Bedtime Routine

What You Should Be Telling Your Doctor About Your Sleep

Don’t show up to your next physical without this crucial information.   You and your physician have a lot of ground to cover at a typical check-up—and considering that the average appointment lasts only 10 to 20 minutes, there’s no time to waste. Your doctor will likely assess your blood pressure, heart, and lungs and order blood work, and he might ask about your diet, stress level, and regular exercise routine. What he may not always bring up: your sleep habits. If you suspect that you’re having trouble getting enough zzz’s, it’s crucial that you start the conversation. In fact, even if you sleep soundly, discussing your shut-eye with your doctor can still be helpful. In preparation…

Why Certain Foods Keep You Up at Night

Heartburn isn’t just uncomfortable—it can also hurt your sleep. Read on for the foods to avoid to keep nighttime indigestion at bay.   Ordering spicy takeout or dousing your meal in hot sauce may seem like a good idea at 7:00pm, but if you’re tossing and turning come 11:00pm, then you’re likely to regret your dinnertime decision! In some people, spicy foods can trigger gastroesophageal reflux disease (GERD)—better known as acid reflux. It occurs when your food and stomach acids rise back up through the valve at the top of your stomach and into your esophagus. The result is painful heartburn. And if acid reflux occurs during nighttime hours, it can make getting to sleep difficult,…

What are Considered "Normal" Sleep Habits?

  Learn what to expect during sleep. It’s a common question that most people ponder when it comes to sleep: “Am I normal?” Well, there’s no one way that every person is supposed to sleep. (For instance, some people require fewer total hours of sleep than others to function optimally.) But these are some signs that you’re on the right track.You’re Getting Seven to Nine Hours Per Night.The number of hours of sleep that a person needs each night can vary depending on age, lifestyle, and other factors. But if you find yourself sleeping for seven to nine hours per night, then you’re a-okay.? If you’re sleeping less or more than that and you don’t…

Healthy Habits: Prioritizing Sleep

  Make sleep a key part of your daily routine to maximize the benefits of your zzz’s. As we begin the new year, many of us desire to make a fresh, healthy start to the year. So, we all make New Year’s Resolutions to change our lives for the better. Unfortunately, by mid-January, many of these resolutions remain unfulfilled or broken. How can we effectively harness the optimism and motivation we feel with the change of the calendar year? Research on how we create and break habits suggests that we need to target areas of our lives that have become automatic. Harness the Power of Habit As Charles Duhigg said in The Power of Habit: Why We Do What…

Your New Year’s Resolution: Better Sleep Starts Today

Prioritizing Sleep in 2015 and Beyond It’s that time of year again … the time when we make a promise to ourselves that we’ll finally hit the gym, lose weight, or spend more time with friends and family. Perhaps I’m biased, but it is always surprising to me that “improving sleep” does not show up on more New Year’s resolution lists. Sleep, along with exercise and diet, are part of the three “pillars of health.” Moreover, improving your sleep may help you to reach your other goals – eating better, exercising more and/or losing weight. This is because studies have found that losing sleep is associated with increased appetite (particularly for junk food!), feelings of fatigue (it’s hard to…

Improve Your Sleep...Tonight!

Science-backed tips that are bound to help you sleep better Reaching dreamland may seem like Mission Impossible when you’re watching the minutes tick by on your alarm clock at 3:00am. The good news is that there are plenty of things that you can do to get a more restful night’s sleep. In fact, scientists have tested some tried-and-true tricks (also called “sleep hygiene” tips) that you can practice regularly to ensure that you fall—and stay—asleep. Follow these six pieces of advice to sleep better tonight:Stick to a Schedule. Keep your sleep/wake cycle (also called your circadian rhythm  on track by going to bed and waking up at the same time every day—even on…

The Best Sleep Position for Your Body

Your p.m. pose can affect a lot more than just your slumber. Your sleeping pose can have a major impact on your slumber—as well as your overall health. Poor p.m. posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.Video production in partnership with Wondering which sleep spot is best? Check out the rankings, below, from best to worst. 1. On Your Back Though it’s not the most popular position—only eight percent of people sleep on their backs—it’s still the best. By far the…

The Perfect Bedtime Routine During Your Period

Ensure great shut-eye with these pre-sleep techniques. A consistent bedtime routine is essential for getting quality sleep—and it’s even more crucial during your period, a time when 67 percent of women experience disturbed slumber. Try these tactics to ensure great shut-eye during that time of the month. Stop Sipping Early Drinking lots of water during the day can help to ease menstrual bloat, but chugging liquids too close to bed can result in bathroom runs later in the night. It’s better to slow down your intake a couple of hours before bed. Take a Warm Bath Soaking in a tub can improve menstrual sleep in two ways. First, warm water relaxes muscles, which eases cramps that can keep you…

Tricks Athletes Use to Make Sleep a Priority

Seven sports stars who get plenty of zzz’s Whether you’re a serious athlete who competes in half or full marathons or just someone who likes to go for a walk or bike ride now and then, getting more sleep leads to better sports performance. And the more you train, the more shut-eye you’ll need. That’s because physical activity puts stress on your body, particularly on the muscles and the nervous system. Muscle repair and rebuilding happens when you’re snoozing, meaning you need more time to recoup. Check out what athletes do to keep their bodies in peak shape. Follow their lead! Catch Enough Winks. Since athletes need more sleep than average people, eight to 10 hours…

Six Ways to Get Better Sleep with Roommates

The top tips for getting enough zzz’s when you live with someone else Whether you’re sharing the same room in college or adjoining bedrooms in an apartment, living with others brings a host of challenges—such as arguing over whose turn it is to take out the trash or figuring out how to split the cost of groceries. And learning how to sleep while your roommate is up and about is no exception. After years of having your own bedroom, it can be frustrating to be kept awake by someone else, but there are ways to block out the noise and distractions to ensure that you get the shut-eye you need.Invest in Earphones. Avoid having to…