Many have heard the question, “Are you an Early Bird or Night Owl?” Though recently CBS News reported a study done by sleep specialist and best-selling author Dr. Michael Breus. He stated that there are actually 4 different sleep types.
Lions- Early Risers
Bears- People who have energy mid-day
Wolves- those who enjoy late evening
CBS reported these statistics, “It turns out that roughly 15 percent of people are lions (the category more commonly known as “early birds”). Another 15 percent of people are wolves. About 50-55 percent of people are bears. And somewhere between 10-15 percent of people are dolphins. That means, the vast majority of people — in this case, bears, who are most energetic in midday — were not accurately reflected in the old way of thinking.”
The Early Bird and Night Owl concept only looked at biological timing or circadian rhythm. The studies did not look at Sleep Drive. Brues states, “Sleep Drive is predetermined by the PER3 gene and the buildup of a naturally-occurring chemical called adenosine in the body.”
CBS stated, “Taking sleep drive into account, Breus worked with the global grooming brand Braun to make recommendations for how people can better customize their morning routines, based on their sleep chronotype. They call this approach Morning by Design, and it takes into account things like lifestyle, diet and exercise habits.”
So to discover your sleep type take into account your habits. Do you enjoy waking up early, are you more energized during the day, etc. What is your favorite meal can also help you determine what your Sleep Chronotype is. Once you define your sleep type look at the tips below for each category.
If you are still struggling with sleep it might be time to speak to a sleep specialist. If he or she suggests Melatonin Supplements check out World Wide Labs for an all natural option.
Source: CBS News online
There have been many studies on how to get a better nights sleep. We know that being too full or too hungry can disrupt the night. The brain uses many hormones and chemicals to induce sleep. These mainly include melatonin and tryptophan. These following snack ideas from Daily Medical and Readers Digest can help these chemicals activate and help your mind drift off to dreamland.
Snacks and Their Bedtime Benefits
Bananas – This underestimated yellow fruit is full of potassium, tryptophan, and magnesium. These three elements together work as muscle relaxers which can help the body be ready for sleep.
Fish- You can be humming ,”Just keep sleeping, just keep sleeping…” into your pillow if you eat tuna, halibut or salmon. These fish are packed with vitamin B6. Your body needs this vitamin to be able to produce melatonin and seratonin which are important chemicals for the brain.
Pistachios- This fun to open nut is also a great source of B6. Which like with the fish this vitamin helps create melatonin in the brain which helps the body fall asleep.
Walnuts – This powerful little nut has tryptophan (an amino acid that enhances sleep by helping produce the hormone melatonin which signals sleep). University of Texas researchers even found that walnuts contain their own supply of melatonin.
Almonds- These smooth nuts provide magnesium, which is a mineral that can provide a higher sleep quality. Journal of Orthomolecular Medicine published a study that discovered that low magnesium levels can disrupt sleep.
Give these bedtime snacks a try and see if you fall asleep faster and stay asleep longer. Share your results in the comments. Remember if you have severe insomnia to consult your doctor.
Reader’s Digest Online
There have been conversations at the breakfast table of family members sharing stories of the strange dreams they had the night before. Dreams happen because of Rapid Eye Movement or REM sleep. It is when the brain is most active during sleep. this brain scan shows the difference in activity between NREM and REM sleep.
The Huffington Post wrote a news article about how and why melatonin supplements can increase the vividness and strangeness of dreams. (Dream Article) This article stated that people who start taking melatonin are usually those having trouble sleeping. They are not used to the increased REM sleep and therefore notice odd dreams. This post also stated that a majority of dreams are abnormal. It mentioned that the increased brain activity creates more lifelike dreams that the dreamer can remember. If you are taking melatonin and your dreams are becoming bothersome you can decrease the dosage.
Dreams will decrease in intensity once the body and mind are adjusted to the new increased amount of REM sleep. A caution to those with diagnosed insomnia talk with your doctor about treatments. The Melatonin supplement is not meant for severe insomnia it is meant for graveyard shift workers & those recovering from the symptoms of jet lag.
Melatonin can truly help those who are trying to adjust to new sleeping schedules. Dreams can be a new fun side effect. If you have taken melatonin and enjoy the new more vivid dreams feel free to share your story in the comments below. Also check out Worldwide Labs for an all natural melatonin supplement if you would like help in getting a good night’s sleep. Remember to always speak with your primary doctor before starting any supplements.