Many people ask, “How much sleep do I really need?” The answer to that is difficult because every person is different. The sleep you need is individual. However everyone should beware of oversleeping. Staying in bed too long can be a symptom of other issues such as depression or other physical disorders. Doctors suggest that adults receive six to nine hours of sleep. Finding your personal sleep cycle that works for you is the key goal.
As too much sleep can be a sign of health issues, not enough sleep can cause health problems. Being consistently sleep deprived (defined as receiving less than 5 hours of sleep a night) can raise your risks in the following.
- High blood pressure
- Heart defects
- Car Accidents
If you have sleep problems it might be time to talk to your doctor.
If you have insomnia it might be obvious you have trouble sleeping. Though people might not be receiving a good quality of sleep and might not realize it. The best test of quality of sleep is how you feel throughout the day. If you feel refreshed and ready to go you have good sleep health. However if you feel you are dragging your feet and just want to take a nap you might want to talk to your doctor to check your quality of sleep and find some relief. Your doctor might suggest melatonin supplements. If he or she does suggest this sleep solution check out
World Wide Labs for a natural option.
Many people are searching for ways to improve their quality of sleep here are 4 of the hacks from an article on KSL.
Check your sleeping surface– Do you wake up with muscle pain? Or does it take forever to get comfortable at night? If you are not getting the hours of sleep needed each night it might be time to invest in a better mattress or even a better pillow. Do your research! Your time spent on finding the right mattress for you will be well spent. Also look for hypoallergenic pillows. Suffering from allergies spread from pillow stuffing or cases can also keep an adult or child up at night.
No Gadgets in the bedroom – Do you or your child spend time watching TV or playing on devices at night? It is time to say NO to devices in the bedroom. The blue light and active noises emitted from television and handheld devices can disrupt melatonin production. The decrease in the sleep producing hormone can make it difficult for a child or adult to fall asleep.
Check the Temperature – Lower bedroom temperatures helps decrease the body’s core temperature which can help a person fall asleep. So make sure you have a fan or a low temperature on the thermostat.
Understand the daytime benefits of a good night sleep-
Good sleep can help with the following
- Healthy weight
- Brain development
- Better focus
- Empowers brain and body
- Decreases chances for mental disorders
If you try these tips and they help please share your success stories in the comments. If you still have trouble sleeping it might be time to speak with your primary doctor. If your doctor suggests melatonin supplements check out World Wide Labs for an all natural option.
Last month we had an article on Five Bedtime Snacks To Help You Sleep.
This article is all about bedtime beverages that can soothe your mind to help you drift off to dream land.
Bedtime Beverages and their Benefits
Natural Tea Brew- Simmering three to four lettuce leaves for 15 minutes and adding mint leaves can be a calming natural tea. Lettuce has lactucarium a natural chemical which has a sedative affect. Sipping this brew might help you ease into sleep.
Cherry Juice – Researchers from the Universities of Pennsylvania and Rochester discovered that tart cherries can spike the production of melatonin. This hormone is the natural hormone in our brains that produces sleep. Drinking a glass of tart cherry juice can cause a boost of melatonin which can help you fall asleep.
Peppermint Tea- Peppermint is known to have stomach soothing properties. If you have anxiety and it is causing nausea and trouble sleeping try sipping peppermint tea to calm the butterflies and get a goodnight’s rest.
Chamomile Tea- The most popular bedtime tea is chamomile. Researchers have discovered that this tea has a chemical named glycine which can relax muscles and nerves. It is similar to a mild sedative which can help the drinker who sips this tea to fall asleep more peacefully.
Passion Fruit Tea- Researchers in Australia discovered that high levels of Harman alkaloids found in passion fruit flowers can act on the nervous system to make a person tired. Sipping this sweet herbal tea an hour before bedtime can possibly help you sleep more soundly.
If you have trouble sleeping try these beverages before bedtime. If they help feel free to share your story in the comments. If your sleeping troubles persist speak with your doctor. If the doctor suggests melatonin supplements check out World Wide Labs for an all natural option.
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.