People can have insomnia because of a number of factors, such as a stressful event or other life changes. In most cases though, this kind of acute insomnia can be overcome with treatment such as medications and behavior therapy.

On the other hand, the more long-term chronic insomnia, which prevents a person from falling into restorative sleep for more than a month, may involve a more in-depth assessment to determine the underlying cause and appropriate treatment. The cause may be something as simple as a worn-out mattress that needs to be replaced or something more serious such as a medical condition.

Scientists have also been looking into the connection between insomnia and genetics. Could it be hereditary?

Insomnia: Not just psychological

In 2017, an international team of researchers from the Netherlands published a study describing how they found seven risk genes for insomnia. Their study is a big step toward understanding the sleep disorder not just as a psychological condition but a biological one. By linking insomnia to genes, the researchers suggest that the sleep disorder can be inherited and that some people are genetically predisposed to develop the condition.

The research echoes the results of a previous study, which suggests that stress response is genetic. People with increased stress response have a higher likelihood of developing insomnia and getting poor sleep.

Insomnia genes

The seven risk genes the researchers identified have previously been associated with insomnia-related conditions, such as depression and anxiety. To pinpoint these seven gene variations, the research team looked at samples from more than 113,000 people and scanned these to spot patterns.

The researchers found seven genes that were more common among people with insomnia. One of the genes they found, called MEIS1, has already been linked to two other sleep disorders: restless legs syndrome and periodic limb movements of sleep.

The team also found differences in genetic variations between men and women with insomnia, which suggest that one’s gender can also affect biological processes related to sleep.

Genetic mutation

A new study published in in 2018 confirms that insomnia can be inherited. Researchers from California analyzed samples from more than 33,000 people who took part in the Army Study To Assess Risk and Resilience in Servicemembers. The research team found a significant likelihood of heritability for insomnia and they were able to associate the disorder with a genetic mutation on Chr 7 (chromosome 7).

A cure for insomnia

The findings of the different research studies done on the causes of insomnia provide the scientific community with new insights into the disorder.

These insights that could then create new pathways into the development of treatment. By knowing that the sleep disorder can be rooted in one’s genes, sleep specialists will be able to come up with more effective and more personalized treatments. As a result, people with insomnia would soon be able to finally get a good night’s sleep and improve their overall health in the process.

The post Insomnia: What Is It and Can It Be Inherited? appeared first on Sleep Mogul.

It’s not uncommon for couples to have different nighttime and sleeping habits. One may enjoy watching TV late at night while the other can’t sleep if there were lights on. Or one may have a nasty habit of hogging the blanket or snoring loud enough to wake up the dead.

Because of this, it’s also common for one or both to not have enough sleep and get up from bed not only sleep-deprived and irritable but also annoyed with or resentful of their partner. Not a good way to start the day, and damaging for the relationship.

Times like these, it may probably be a good idea for couples to ditch the conjugal bed and sleep in separate beds or bedrooms. Sleep experts even say sleeping apart can spice up the relationship. The concept is nothing new – nearly one in four married couples sleep separately, according to the National Sleep Foundation. So if you find yourself in the following situations, it’s time to talk to your partner about getting a sleep divorce.

Your partner snores

If you can’t go to sleep or wake up from sleep because your partner makes a racket, better sleep in another room.

You prefer a different mattress

If your partner likes a soft, cushy mattress but you prefer a firmer one and you can’t agree on a mattress that would work for the both of you, it may be a good idea to invest in two mattresses instead of one. That way, you can both sleep comfortably.

Your sleep routine doesn’t match your partner’s

You prefer complete darkness or silence; your partner likes sleeping with the TV or lamp on. It’s either you move to the couch, or your partner does.

You partner hogs the bed…and the blanket

Co-sleeping means not only sharing the same bed but also the same blanket. If you or your partner is the type who hogs the bed by sleeping like a snow angel or diagonally and steals the blanket from the other person, you can keep the peace by sleeping apart.

You have a different daily schedule or circadian rhythm

Many couples differ in work schedules, which affect sleeping times. One person may also be a night owl while the other is an early sleeper who wakes up with the sun. To avoid disturbing the other person’s sleep, consider sleeping in another bed or room.

It’s a misconception that sleeping apart is a sign of trouble in paradise. If you are not comfortable or are unable to sleep well with a partner in the same bed, it makes sense to sleep apart. It will not only be good for your physical health but your mental and emotional health as well. With enough sleep, you wake up refreshed, focused and happy. If you stay in separate bedrooms, sleeping apart can even make you excited about seeing your partner.

There will always be opportunities to spend quality time and be intimate with your partner. A loving, healthy and happy relationship isn’t determined by your sleeping arrangements, after all.

The post Couple Conundrum: When It’s Time to Sleep in Separate Beds – or Rooms appeared first on Sleep Mogul.

There are pros and cons to buying a mattress online versus in a physical store. Let’s take a look at the benefits and disadvantages of each to help you see which option would be best for your situation.

Buying Online: Pros

• You can shop from the comfort of your own home, even in your pajamas, anytime. You don’t have to wait for showrooms to open or schedule in a trip to the store.
• Many mattress models are sold at a lower price online, sometimes 15 percent less than store prices.
• Online retailers include long trial periods to convince customers the transaction is low-risk.
• You have a wide variety of mattresses to choose from.
• You can quickly do a price comparison.
• You can read reviews on different kinds of mattresses.

Be sure to check out our guide to buying the right memory foam mattress online right here

Buying Online: Cons

• You can’t really determine how a mattress would feel to your touch.
• Some retailers have a rather sketchy return policy or a pricey return fee if it turns out you don’t like the mattress at all.
• It can make you feel nervous about making a big purchase online.

Buying In-store: Pros

• You can test out different mattresses in one visit. You can lie down and get a feel of the comfort and support that would work best for you.
• Salespeople can assist you in selecting a mattress that would meet your unique needs.
• You can negotiate with salespersons for a lower price.
• You can get freebies like a new set of pillows or a mattress topper.
• You can inspect mattresses closely.

Buying In-store: Cons

• Your choices are limited.
• It can be a hassle going to the store.
• The presence of other people may make you feel awkward or uncomfortable about lying down on different mattresses for 15 minutes at a time.
• Some salespeople can be pushy, or only show you mattresses that may be too expensive for your budget.

So where should you buy your next mattress?

Taking all of these points into consideration, the recommended thing to do is to look at the best of both options and work out a plan.

1. Do your research online to determine the kind of mattress that would be best for you. Make a list of the mattresses you’re interested in, their specifications and the price range of each type as offered by different retailers.
2. Find those mattresses in showrooms near you or ask to see mattresses that have the same specs so you can test them out. Bring your spouse or a friend with you so you won’t feel embarrassed about trying out the mattresses. Take your time to really get a good feel of the mattress.
3. Negotiate prices to see if the retailer can match the price you saw online, or offer a lower price. If the price in the physical store is firm, then it would be a better idea to buy the mattress online.

The post Online or Offline? Where to Shop the Next Time You Buy Your Mattress appeared first on Sleep Mogul.

Exactly what happens when you sleep? Here’s a look at the different sleep stages so you can appreciate the value of a good night’s sleep.

Stages of sleep

You actually experience two basic kinds of sleep. One is rapid eye movement sleep or REM sleep and the other is non-REM sleep. Each type is associated with specific brain waves and brain activity. Non-REM sleep has three different stages, each of which can last from 5 to 15 minutes, and you cycle through them along with REM sleep multiple times. The stages of non-REM sleep are when the body regrows and repairs tissues, strengthens the immune system and builds muscle and bone.

Stage 1 non-REM sleep

In this sleep stage, you transition from wakefulness to slumber. During this period of light sleep, your muscles start to relax and twitch on occasion. Your eye movements, breathing and heartbeat slow down, and your brain waves also start to ease from the daytime patterns of wakefulness to a more subdued state.

Stage 2 non-REM sleep

This is also a stage of light sleep and occurs just before you enter a deeper sleeping stage. Your muscles relax more and your breathing and heartbeat continue to slow down. Your eye movements stop and your body temperature cools down. Your brain waves lessen in activity but it’s replaced by short bursts of electrical activity. Repeated sleep cycles are spent more in stage 2 non-REM sleep than in other stages of sleep.

Stage 3 non-REM sleep

This deep sleep stage happens in longer periods during the first half of your sleeping hours. This is the stage where your breathing and heart rate are at their lowest levels, the brain waves are a lot slower and the muscles are completely relaxed. When a person enters stage 3 sleep, he or she may be difficult to rouse. This is the sleep stage you need to feel refreshed and energized when you wake up.

REM sleep

Rapid eye movement sleep is called such because during this time, your eyes move quickly from side to side while your eyelids are closed. You first enter REM sleep around 90 minutes after you have gone to sleep, and this will typically last for 10 minutes. As you cycle through the different sleep stages, your REM sleep stages get longer – your last REM sleep may last up to one hour.

During REM sleep, brain activity is characterized by mixed frequencies and becomes closer to that experienced in wakefulness. In this sleep stage, your blood pressure and heart rate increase, and you start breathing faster at an irregular rate.

It is during REM sleep that you dream the most. You can dream in different stages of sleep but dreams are usually the most vivid in REM sleep. What’s interesting is that during this stage, your leg and arm muscles become paralyzed temporarily, which is why you can’t act out your dreams.

The post What Are The Different Stages Of Sleep? appeared first on Sleep Mogul.

There are times when drinking coffee can make you feel tired and sleepy, for which you may think you just have a high tolerance for caffeine. That is indeed one of the reasons, but there’s more to it than that. Here’s a look at how and why drinking coffee can make you drowsy and fatigued.

What caffeine does
The caffeine in coffee is a nervous system stimulant. It signals the release of hormones in the body that can increase blood pressure and heart rate. The boost in cardiovascular activity brings more oxygenated blood to the body’s tissues, causing coffee drinkers to feel more alert, awake, and energized.

Caffeine also blocks receptors in the brain from receiving a neurotransmitter called adenosine, which causes fatigue. However, the body still continues to produce adenosine, which builds up until the caffeine wears off and the neurotransmitter gets access to the brain again, making you sleepy. This means that all caffeine does is delay the effects of adenosine and cover up drowsiness.

Coffee and dehydration
Coffee is a diuretic that makes you need to urinate. Consuming coffee to get out of an afternoon slump can result in a cycle of dehydration that would actually make you feel more tired. What happens is that after drinking coffee, you would experience an initial burst of energy but would also need to go to the bathroom to pass water. As a result of water loss, your blood thickens, making it move more slowly through your blood vessels.

Coffee is also a vasoconstrictor, which means it makes your blood vessels (the arteries and veins) narrower, making it more difficult for blood to be transported to the different parts of the body.

Because of the slow movement of blood, less oxygen is delivered throughout the body. And with oxygen deprivation, you feel sleepy. At this point you may be thinking the effects of caffeine have worn off, so you may be inclined to make yourself another cup to fight off sleep, repeating the cycle. Plus, when you drink coffee, you probably don’t think of drinking water too, or even if you do drink water, the amount of water you take in isn’t enough to fully rehydrate your body.

Sugar in your coffee
If you like your coffee sweet, you may have experienced a sugar crash soon after emptying your cup. The body processes sugar faster than coffee, so you’re left without energy after it’s used up. With coffee-flavored drinks that are high in sugar but low in actual caffeine content, you may have a sugar rush and crash, not really a caffeine boost.

How to prevent sleepiness when drinking coffee
It’s recommended to stay hydrated when drinking coffee, or any caffeinated product. Each time you drink a cup of coffee, drink a glass of water too. You can also cut down on the sugar to avoid crashing and feeling sleepy afterward.

The post Can Drinking Coffee Make You Sleepy? appeared first on Sleep Mogul.

Several research studies have suggested that nutrition plays a major role in how well you sleep at night. In a 2010 study published in the journal Sleep, researchers found that some food groups help with being well-rested. Food such as oats, walnuts, almonds, cherries, grapefruit, rice and milk can help people have better quality sleep.

Of course, there are also different kinds of food and drinks to stay away from if you want to catch some really good zzz’s. Here’s our list of food to eat and avoid to help you become well-rested at night and wake up refreshed.

The Good Stuff: Sleep Promoters

Cherries – cherries are a natural source of melatonin, the chemical that aids in controlling the body’s circadian rhythm or internal clock. In one study, participants suffering from chronic insomnia who drank tart cherry juice experienced improvements in the quality and duration of their sleep.

Bananas – when you want to have a full, relaxing sleep, eat bananas before bedtime. Bananas contain potassium and magnesium, which relax the muscles. Potassium is also great for keeping the mind sharp and the heart healthy.

Rice – jasmine rice in particular comes highly recommended as the digestive system processes it slowly. The glucose this rice contains is released gradually into the bloodstream. Just make sure you eat it four hours before you go to bed, and you’ll fall asleep more quickly.

Milk – milk contains tryptophan, an amino acid that aids in falling asleep. It’s also a precursor to serotonin, a “relaxing” neurotransmitter that shapes sleep.

Complex carbohydrates – low-sugar cereal, oatmeal, shredded wheat, quinoa, barley. These are all complex carbs, which promote sleep. Oatmeal is also a great source of melatonin.

Herbal tea – for a calm, restful sleep, choose valerian, passionflower or chamomile tea. These caffeine-free teas have a sedating effect and make you drowsy.

For a bedtime snack, the National Sleep Foundation recommends one that contains both protein and carbohydrates, as proteins are the building blocks of tryptophan and carbohydrates make tryptophan more available to the brain. Cheese and crackers, peanut butter on wheat bread or cereal with milk will help you sleep soundly.

The Bad Stuff: Sleep Stealers

Fast food favorites – fatty, salty food such as bacon cheeseburgers are not going to help you get a good night’s sleep. Once fatty food is ingested, the stomach produces acid that can spill up into the esophagus and cause heartburn.

Alcohol – the next time you’re invited for a nightcap, like wine of a particularly good vintage, decline nicely if you want to have quality sleep. It can be difficult to say no, but if you don’t want to toss and turn trying to sleep, you must. Alcohol of any kind is quick to metabolize and causes you to rouse multiple times during the night.

Caffeine – caffeine – usually in coffee, energy drinks, sodas and dark chocolate – is a stimulant and is more than likely to keep you awake at night. Oh, and chocolate also contains a stimulant called theobromine, which can contribute to sleeplessness and an increased heart rate.

The post Kinds Of Food To Eat And Avoid For A Good Night’s Sleep appeared first on Sleep Mogul.

If you’re decided on buying an organic mattress, follow these tips to help you choose one that fits your needs.

Sniff around for VOCs.

Volatile organic compounds are released as gases from some liquid and solid materials. These compounds include variety of chemicals that have been found to have negative effects on health. Exposure to VOCs has been associated with respiratory problems and skin irritation.

Conventional mattresses that are made of polyurethane foam, petroleum-based polyester and nylon are known to emit VOCs. So when you are looking to buy a more health-friendly mattress, look for one that is free from VOCs.

Investigate the ingredients.

In line with checking if the mattress contains no VOCs whatsoever, you need to make sure that it’s made from organic materials. You need to avoid products that contain harmful chemicals such as flame retardants, boric acid, formaldehyde, antimony and synthetic latex.

It can be difficult to investigate what’s really in a mattress because manufacturers are not required to disclose what chemicals they use in making their products, so you would need to do some online sleuthing. Read all you can about organic mattresses, take note of product reviews and check out mattress layers.

You can also talk to the mattress company to ask if each component is certified organic, or to find out what makes a company’s mattress organic. Manufacturers should also be able to explain the eco-friendliness of each of the components clearly and say where the materials are sourced.

Seek out certification for materials used.

The problem with buying eco-friendly products is that the terms “natural” and “green” are often used by manufacturers without really specifying what makes a product natural or green. There are no set standards by which these terms are defined and used on products, so you have to be careful.

Ideally, you should choose a mattress that is made using organic wool, organic cotton and natural latex. For a product or material to be truly considered organic, it must be certified by a third-party organization that certifies products or materials to be organic.

• Natural Latex – organic latex derived from rubber treees should be certified by Control Union, under the Global Organic Latex Standard. If this material has been certified organic, it means that 95 percent of it is made from certified organic ingredients.
• Organic Cotton – this cotton is grown without the use of synthetic chemicals and does not undergo any sort of genetic modification.
• Organic Wool – sourced from organically raised sheep, this cruelty-free wool is all-natural and not treated with synthetic chemicals.

For organic wool, organic cotton, bamboo and other textiles used in bedding products, you can look for Oeko-Tex Standard 100 certification and Global Organic Textile Standard (GOTS) certification. Oeko-Tex certifies that a textile is free of harmful substances, while GOTS certifies that a natural fiber has been grown organically (no synthetic chemicals) and processed sustainably.

The post Top 3 Tips For Buying An Organic Mattress appeared first on Sleep Mogul.

One of the usual culprits when it comes to triggering allergic reactions is the very surface you sleep on. Dust mites thrive in mattresses and bed linens. These microscopic creatures feed on flakes of human skin and their feces contain DerP1, a very common yet potent allergen. If you have a sensitivity to dust mites, you may exhibit eczema, chronic sinus problems and even asthma-like symptoms.

Here’s another reason to take dust mite allergy seriously, particularly if you have children: It’s a risk factor for developing asthma. This allergy may be common among kids, but that is no reason to ignore it and hope it goes away. The earlier you nip the problem in the bud, the less likely your children’s symptoms will worsen.

Good thing there’s a way for you to decrease exposure to dust mites on your family’s beds: Use hypoallergenic bedding products, like the ones below.

Dust mite covers

Did you know that about 10 percent of the weight of a 2-year-old pillow can comprise mites (dead and alive) and their droppings? By investing in dust mite covers and encasing your pillows in them, you effectively prevent mites from making your pillows their home. And if there are already mites in your pillows, using dust mite covers will cut them off their food source – you.

Dust mite covers are usually made of plastic or vinyl and are easier to clean than those made of natural fibers. Nylon is also used as an outer layer to make covers more comfortable. There are also dust mite covers for mattresses and box springs, so do shop around. Tip: It’s best to encase pillows and mattresses when they are new.

An example of a bed bug cover offering hypoallergenic protection

Hypoallergenic pillows

These pillows are naturally resistant to mold and dust mites. There are hypoallergenic pillows made of latex, which wicks away warm moisture (like sweat). Other materials that wick away moisture – and prevent dust mites from thriving – are wool, silk and down. If you are allergic to feathers, there are synthetic, allergy-free down alternatives. Some hypoallergenic pillow manufacturers have already encased their products with a dust mite impermeable cover so you can simply use a regular pillow case.

Hypoallergenic mattresses

There are latex and memory foam mattresses that are resistant to dust mites. If you prefer a latex mattress, look for one that is encased with soft cotton. If a memory foam mattress is more to your liking, you can consider one that has cooling gel infused in the foam layer so you don’t sleep hot (one of the common complaints among memory foam users).

Tips to minimize dust mites

To further keep dust mites away, follow these tips.
● Kill dust mites by washing bedding in hot water, not cold.
● Invest in a metal or wooden frame for your mattress.
● Wash bed linens and pillowcases at least once a week, and wash comforters at least every month.
● Wash and dry stuffed toys often and avoid putting them on beds.
● Make sure to keep your mattress clean.

The post Hypoallergenic Bedding Solutions For Allergy Sufferers appeared first on Sleep Mogul.

Back pain that is related to stress is considered a psycho-physiological or psychosomatic illness, which means its physical symptoms are believed to result from emotional or psychological factors. These factors may initiate and/or maintain the back pain.

Tension Myositis Syndrome

Dr. John Sarno, a specialist in rehabilitation medicine who died in June 2017 a day before his 94th birthday, conceptualized stress-related back pain, which he called Tension Myositis Syndrome (or Tension Myoneural Syndrome) or TMS.

Sarno theorized that a majority of back pain cases that were being treated using physical treatments or “organic” approaches were actually related to stress. He believed that many people could overcome pain through by acknowledging that it is rooted in their emotions, and instructed many of his patients to keep a journal or have a go at psychotherapy.

Sarno’s TMS and its treatment methods – mind over matter – became very controversial not only in the medical but also in the psychological community. For one, Sarno didn’t test his ideas with controlled studies. He said he would rather spend his time seeing patients and helping them recover.

However, Sarno’s methods have achieved success. Many back pain sufferers have been healed by the doctor, including famous personalities such as Larry David and Howard Stern. Some of his theories are now being validated scientifically, particularly the idea that there can be an emotional factor for back pain. It has become accepted that chronic back pain is a biopsychosocial condition, in which both biological and psychological factors play a role.

Stress-related back pain: The cycle of pain

Most theories around stress-related back pain mention that it has a pain cycle, which is continuous and is worsened as the pain results in the patient feeling anxiety over day-to-day activities. This cycle of pain that back pain sufferers go through is characterized by the following:

1. Becoming unnecessarily limited in day-to-day functions and leisure activities
2. Decreased activity is due to fear of injury and pain
3. The fear is worsened by advice from family, friends and doctors to take things easy because of some diagnosis that may not even have anything to do with the back pain
4. Because of the lack of physical activity, the body weakens, leading to more back pain
5. The cycle continues, with the patient experiencing more pain, fear and physical weakening as well as psychosocial reactions such as anxiety, depression and isolation.

Multi-disciplinary treatment for stress-related back pain

Back pain related to stress cannot be addressed through medical intervention only. Healing requires a multi-disciplinary approach. First, the physical, emotional, cognitive and even environmental factors that may be causing or worsening the pain need to be evaluated. Only then can a treatment program be developed for each patient.

A treatment program may include physical therapy, medications such as antidepressants, pain management techniques and counseling, among others.

If you think your back pain is mostly or primarily influenced by stressful situations, it’s recommended to see a specialist right away so your condition doesn’t get worse. Try to avoid things that trigger your stress and seek appropriate help.

The post Back Pain And Stress: The Truth appeared first on Sleep Mogul.

With all of the grownup responsibilities you deal with on a daily basis, it seems you’re always lacking in sleep. Factors such as lifestyle, diet, light exposure and nighttime habits also affect how much sleep you get. If you use that snooze button a lot, find it difficult to get out of bed in the morning, get sleepy at work or after heavy meals and need to take a nap to function for the rest of the day, you may be sleep deprived.

If you’re not getting enough sleep, you may suffer from a number of negative effects, such as fatigue, moodiness, difficulty in concentrating, a weakened immune system and even premature skin aging, among others.

So how many hours of sleep should you really be getting? And how do you go about getting those? Here’s the lowdown on sleep times and some tips to getting a good night’s sleep.

Age is a determining factor

How much sleep you need depends on your age. You may not need as much sleep as a developing infant, for example.

The National Sleep Foundation has published their recommendations for sleep duration according to age group. Here’s a summary of the recommended sleep ranges (per day):

• 0-3 months old (newborn babies): 14-17 hours
• 4-11 months old (infants): 12-15 hours
• 1-2 years old (toddler)s: 11-14 hours
• 3-5 years old (preschoolers): 10-13 hours
• 6-13 years old (school-age children): 9-11 hours
• 14-17 years old (teenagers): 8-10 hours
• 18-25 years old (younger adults): 7-9 hours
• 26-64 years old (adults): 7-9 hours
• Older adults 65 years old and above: 7-8 hours

Individual needs should also be considered

The reason why there is no set number of hours for each age group is that another factor comes into play: a person’s individual needs. Some adults may feel well-rested after seven hours of sleep, while others don’t “function” properly unless they get nine hours of deep slumber. How you respond to different hours of sleep should also be something to consider.

Tips to getting a good night’s sleep

You may not be getting as much sleep as you need because of inconsistency in the time you sleep, using an uncomfortable mattress and pillows, using bright lights at night, and other factors. To help you get the most of your allotted time for sleep, do the following:

• Set a sleep schedule and stick to it every day, weekends included.
• Exercise regularly – but not too close to the time you’re supposed to be asleep.
• Use a comfortable mattress with the right level of firmness and support.
• Make your bedroom environment conducive for sleeping.
• Practice a bedtime ritual that relaxes and soothes you.
• Turn off light sources and electronics that emit bright light.
• Avoid alcohol and caffeine intake.
• Be mindful of what you eat and drink – avoid stuff you know will give you a hard time trying to sleep, like caffeine and alcohol.

The post How Many Hours Of Sleep Should I Really Be Getting? appeared first on Sleep Mogul.