Tag Archives: sleep

Couples Who Sleep in the Same Bed Sleep Better, According to New Study

A new study determined that romantic couples that sleep in the same bed at night improve the dream stage of their rest—the rapid eye movement stage. This is one of the most important stages of sleep. The brain consolidates memories during this stage, it also regulates emotions, solves problems and is one of the reasons people dream.

The study found that romantic couples who sleep together in the same bed have longer and unbroken REM periods of sleep.

The study also determined that these couples who sleep in the same bed synchronize their sleeping patterns. The researchers believe this may be a sign of relationship satisfaction and depth. The study even noted that when participants rated their relationship as having a high significance in their life that the sleep synchronization was even stronger.

The stages of sleep are all important. Scientists generally agree there are four phases of restorative sleep.

The first stage is a light sleep. In the second and longest stage people disengage from the environment around them. The third and forth stages are the deepest and most restorative. These are the stages that contain the REM dream state. Additionally during this stage the brain waves eventually emit the slow delta waves. During this slow-wave sleep memories are further processed, the immune system restores itself, the brain makes new neurons and the muscles repaired.

So, couples, snuggle up if you want the most restorative sleep.

Simple Stress Reduction Techniques

One thing you can do to reduce stress is exercise. Scientist think that this will increase blood circulation to the brain, especially areas like the amygdala and hippocampus. These regulate motivation, mood and response to stress. One thing exercise will do is release the body’s so-called feel-good hormones. Scientists have found that it only takes exercise intensity of a moderate level to reduce depression.

Some scientists believe that high impact interval exercise can actually increase stress and inflammation. This is especially true for those who are not used to exercise.
Exercise will also improve your sleep quality which is another thing you can do to relieve stress.

But it isn’t just sleeping more. You are giving your body time to go through enough cycles of sleep to repair itself.

To promote this develop a routine. One wants to teach the body and brain to calm down and get ready for bed about an hour before bedtime. Turn off your devices and TV. A warm bath or shower, reading, listening to relaxing music, meditation, light stretches are all activities that can signal your brain its almost time for sleep. Experts even say you should keep a weekend schedule as well.

Something as simple as taking deep, slow breaths can do amazing things to our brain and therefore our stress, experts said.

Taking deep breaths can do great things for our brain and therefor our stress, scientists say. Learning breathwork gives you the ability to control your own brain to an extent.
When you are able to psychologically calm yourself, you change your brainwaves. Deep breathing realigns the sympathetic system, the source of stress in the body.

These are just a few things you can do to keep yourself stress free that don’t cost you any money and that you can start working on today.

Staying Fit During CoViD-19

With people staying home with their stay-at-home or shelter-in-place orders, it’s hard to get the exercise your body needs. People are turning to comfort food, baking, doing more cooking and that doesn’t bode well for your “bottom”(line).

As far as eating, try to buy as much fresh produce as you can. Luscious fruits and vegetables that are season in your area. If you can’t find them, next try to rely on frozen fruits and vegetables before having to move onto sugary or salty canned versions.

Meat is becoming an issue so try alternative protein sources like beans, lentils, nuts, eggs. Don’t be afraid to try new recipes or experiment.

Try to move more. Run up and down the stairs, do leg lifts, go on the treadmill while watching TV. Instead of fast-forwarding through the commercials, get up and do a few jumping jacks or other exercises. Get your mask on and take a walk. Set an alarm or timer every hour or two to remind you to get up and move. Put on some fast music and dance to a song or two.

Get enough sleep. Sure you’re worried but you need to get a good night’s sleep. Shoot for at least 7 hours per night.

How fast do you fall asleep?

Sometimes during the day, you can feel so tired. When you are supposed to be falling asleep, do you just lay awake tossing and turning? ASAPScience has an entertaining video (below) about “How to Fall Asleep in 2 Minutes” based on what you should do before you go to bed and a technique the Navy uses.

They say to first sleep in a colder environment – around 65 degrees.
Take your hot shower or bath before bed. It actually lowers your temperature.
Put your clock out of site so you can’t see it.
Avoid caffeine and nicotene.
Exercise earlier.
Nap earlier.
Relax before bed without electronics.
Get sun exposure during the day – at least 30 minutes a day.
Go to bed the same time of day and get up the same time, even on weekends! (bummer)

Navy technique:
Close eyes and breathe out – relax each part of your body one at a time and focus on relaxation, try to clear your mind.

Reading for the Health of it!

Did you know reading is good for you? Here are some ways it can help:

1) Reading can help reduce stress. Because it can immerse you into new worlds, you can forget about some of the issues dogging you. It offers a distraction.

2) Reading helps keep your brain from slowing down too quickly. Keeping your mind active helps slow down cognitive decline.

3) Reading can help improve your sleep. If you use a device at bedtime to read, be sure to use the night or blue mode, though.

4) Reading can improve some social skills. Engaging with book characters helps increase empathy.

5) Reading may increase intelligence. Well, the more you read, the more you know.

Does it matter what you read? Some of the wealthiest, most successful people read biographies, autobiographies, educational, and other non-fiction books. Health benefits are enhanced from all kinds of reading. Even reading for just 6 minutes a day can help.

Sources:
medium.com
medicalnewstoday.com