The ideal sleep number is between 7-9 hours of sleep a night. Sleep is beneficial in aiding the body when it comes to feeling recharged and refreshed as well as more alert to take on the day’s task. Getting the right amount of sleep can aid in a healthy heart as well as weight loss and a better outlook on life. However, everyone sleeps a little differently. There are few people who can get by on less than 5 hours of sleep. These individuals make up only about 5% of the population. Here are some famous sleepers and their sleeping habits.
Thomas Edison believed sleep to be a waste of time. With so many things to accomplish, he tried to sleep as little as possible. He used a polyphasic sleep cycle, which essentially means napping every couple of hours for no more than a total of 3 hours a day.
Arianna Huffington collapsed in 2007 from exhaustion. Since then she has turned her life around to garner more attention around a restful night’s sleep. This is why she has turned her bedroom into a “slumber palace”, complete with a canopied bed and blackout curtains. She turns off all electronics and leaves them outside the bedroom. Lastly, after a calming bath, she settles in for 8 hours of slumber.
Matthew McConaughy – McConaughy sleeps 8 hours a night. Anything less, he claims “I’m not near as good the next day if I get less.”
Jennifer Lawrence – Lawrence prefers an 8 hour sleep. She jokes, “Anything less than six and I have to cover the mirrors in my house.”
Amanda Seyfried – Seyfriend admits to needing 10 hours a night. She states “I get more sleep than the average human being.”
Albert Einstein- Einstein also needed 10 hours of sleep a night. To top it off, he even admitted to taking afternoon naps as well.
So unless, you’re the next Thomas Edison, it is safe to assume that you need that solid 8 hours of sleep. If celebrities do it, you can do it! Here are some tips for improving the quality of your sleep.
- Lose the anxiety and work stress. Stress will only keep you awake longer. It is best to clear your mind in order to fall asleep fast.
- Create a routine. Routinely going to sleep and waking up at the same time will program your body into getting sleepy at the same time each night and hopefully help you avoid hitting snooze in the morning.
- Exercise each day. Daily exercise can add 45 minutes to your sleep pattern.
- Make your bedroom your sleep haven. Keep all electronics and other light distractions off and in another room.
- Invest in a good mattress. If you spend 1/3 of your day in bed, why not make it the best sleep? Cooling mattresses can help the body relax and know when it’s time for bed, helping you fall asleep faster and stay asleep.
Which of these sleep habits surprised you most?
Making sleep a priority can be difficult. However, in today’s society the benefit of sleep is becoming more and more prevalent. Sleep has many benefits and aids in health and mental cognition. So what is the ultimate formula for a good night’s sleep?
Noise is a big reason that individuals do not get enough of a restful slumber. Noise can make it difficult to fall asleep and even more difficult to stay asleep. One helpful fix is to invest in a sound machine. Sound machines provide soothing sounds and background noise while drowning out wakeful sounds. If you happen to be really sensitive, it wouldn’t hurt to look into ear plugs. Although, you may be able to fall asleep in a noisy room, continuous noises prevent you from entering deep sleep, which is necessary in order to feel fully rested.
Screens in the bedroom are a huge turn off. The bedroom is a sacred place for sleep and should be treated as such. It is easy to get caught up in scrolling through social media or watching a nail biting drama, however, cell phones, televisions, and computers all emit blue light which can actually make it more difficult to fall asleep. Even alarm clock digital displays can be detrimental to a good night’s sleep. The light as well as the constant anxiety of counting the minutes can make it more difficult to fall asleep. If you must have a light source, it is important for it to be dim. Most cell phones even have a night mode on it which shuts off the blue light emitted from these devices. Also, if a cell phone is necessary place it screen down because most screens light up when there is an incoming call or text. These light flashes can be distracting to a good night’s sleep. Blackout curtains are especially helpful in removing bright lights from the outside.
As you sleep, your natural body temperature will drop in preparation for sleep. The optimum sleep temperature according to Dr. Rosenberg (a board-certified sleep medicine physician and author of The Doctor’s Guide to Sleep Solutions for Stress & Anxiety) is between 65-72 degrees. A room that is too warm will actually make it harder to fall asleep and stay asleep. Additional ideas to achieve this optimal sleep temperature is to remove heavy blankets, turn on a far, or wear lightweight pajamas. The new Tanda mattress is the perfect addition to keeping you cool all night long with it’sbreakthrough ATROS cooling technology.
This foolproof formula will have you drifting off to sleep and staying asleep so you are recharged and ready to go each day.
Sleeping with animals has been an age old debate. These furry friends provide comfort and warmth, while on the other hand they sometimes carry bacteria and can keep you awake at night. So rather than put this debate to rest, why don’t we look at both sides.
First, to counterbalance the idea that sleeping with pets is bad, in one study, 41% of participants reported sleeping better when their pet was in bed with them. This alone debunks the myth that pets can ruin a good night’s sleep. Then again, this is all dependent on the animal. Some are small and don’t take up much room and are just happy to be in your presence, while others toss and turn and are considered bed hogs.
One quick fix to the concern of pets carrying diseases is to include regular wellness exams, parasite control, vaccinations, and dental care. If you treat your pet like a child, then include the proper hygiene and care.
Unless you have bad allergies or asthma, there is no reason that your pet can’t sleep in bed with you. Even in this case, invest in a dehumidifier or inhaler, and consider keeping your furry friend out of the bedroom.
Overall, pets are very good bed companions for a number of reasons.
- Animals are comforting and a member of the family.
They fight insomnia
- Animals promote calm, stress relief, and a feeling of safety
Snuggling relieves stress and anxiety
- Therapy dogs are proof that snuggles are great stress relievers, and can even lower heart rate.
They provide warmth
- In the winter, who doesn’t love a personal heater?
They make you feel safe
- Pets are like little guard animals that watch over the home. Sometimes having that extra set of eyes is just comforting.
It’s good for your pet, too
- They receive comfort from you the same way you receive comfort from them!
Jet lag occurs when you have traveled through time zones causing fatigue, headaches, and sleep problems among others. Jet lag is the body’s natural response to the disruption of its circadian rhythms, which is involved in many psychological processes but most importantly, our sleep-wake cycles. Now while it is easier to travel west than east, the Sleep Health Foundation has put together some tips in beating jet lag. By the end of this post, you’ll be an expert and ready for all of your travels.
Adjusting to the Time Difference
- Going to a different time zone can be hard on the body. While it might be 9 p.m. where you are it is already midnight at home and your bedtime was an hour ago. To help combat those feelings, you need to reset your body-clock closer to the new time. Traveling east to west, you need to delay your body clock, so wake up a couple of hours later and go to bed later. But if you are traveling west to east, you need to wake up earlier and go to bed earlier.
Short Trips—Stay on Home Time
- If you are going to be away from home for less than 3 days, you should eat and sleep at the same time you do at home and try not to go outside when it is dark at home.
- Coming prepared to make your flight experience more comfortable will help to overcome jet lag. Bring earplugs, an eye mask, and a neck pillow. Stay hydrated during your flight and wear comfortable layers of clothes that are easy to remove and put back on if you get hot or cold.
Say No to Pills
- While some people might swear by them, taking sleeping pills can render you immobile, increasing your chances of Deep Vein Thrombosis (DVT). Sleeping on a plane usually involves broken sleep so when you do wake up, get up, wiggle your ankles and toes, do the hokey pokey, and that’ll get your blood flowing.
Become a Local
- This doesn’t mean knowing where everything is after 5 minutes or trying all the local food you can in 1 hour; it has to do with adjusting your body clock. Your arrival time is more important than your departure so do as the locals do. Eat when they do and go to sleep when they shut their eyes. An important factor in resetting your alarm clock is sunlight so if you are trying to stay awake, get outside as much as you can!
Take a Short Nap
- We know that sleep experts say napping is bad for your sleep cycle (but those siestas do sound appealing), but napping is a useful tool if you are having a hard time staying awake until night time in your new destination. When you take your nap, set your alarm and don’t sleep for more than 2 hours; making sure you’re awake for at least 2 hours before you go to bed. So don’t take a nap at 8 p.m.
Do Some Exercise
- We get it, you’re on vacation and want to indulge, and this is your time to not feel guilty about not hitting the gym. But it is proven that getting the blood pumping will help revitalize you on your arrival and reset your body clock.
How else do you beat jet lag? Let us know in the comments below!
Everyone is gearing up for the solar eclipse on August 21, 2017. The last solar eclipse has not occurred for over 30 years. It occurred on Monday, February 26, 1979. This is a memorable day in history due to it being the day of the last solar eclipse, but for Lou Tomososki it holds a deeper meaning. It was on this day that Lou Tomososki went partially blind. So for this solar eclipse, protect your eyes! If you plan on looking at it, make sure to buy protective glasses.
Here is what was going on during the last solar eclipse.
- Jimmy Carter was president
- Corinne Bailey Rae and Mariano Bainotti was born
- The most popular song in the US was “Do Ya Think I’m Sexy?” by Rod Stewart
- CBS’ premiered a NYC sitcom entitled “Flatbush”
- The 47 Ronin was one of the most viewed movies released
- Overload, by Arthur Hailey, was one of the best-selling books
- People fell in love with Stockard Channing in Just Friends
- NASL Socceror Speed Freak was the video game of the time
Wonder what this solar eclipse will bring…
Monday sucks; let’s just put it out there—especially Monday mornings. Most of us feel it Sunday afternoon; those dreaded blahs where the weekend is gone and here comes Monday once again to body slam us into reality. Now while some may be blessed with not having these blah feelings, a lot of us do.
Some research surmises that it is due to the disruptive sleep patterns that occurs over the weekend—staying up late, sleeping in, and a host of other activities that destroy any good sleep habits we did throughout the week.
It can also be as simple as not wanting to go to work or school or what ever else we are supposed to do on Monday. Sundays, unlike Saturdays, which are jam packed with errands and activities to do, are sometimes left for more quiet and chill relaxation where the blahs can hit.
But you don’t have to be like everyone else and you can learn to take Monday morning head on.
Snooze No More
We’ve said it before but don’t hit the snooze button, especially Monday morning. The alarm lets our body know that it is time to get up and by hitting the snooze button, you are delaying the inevitable and making yourself more groggy as you roll out of bed.
Exercise is proven to help boost energy, especially throughout the day so try to exercise at least 3 times a week. Even taking your dog for a walk will do the trick.
Your E-mail Can Wait
I promise you nothing will fall off if you don’t check your email on your phone before you get into work (in most cases at least). Monday is the start to your week and when you mentally prepare for it. E-mails can be a distraction so wait until you get to your desk to nose dive into your inbox.
Don’t Do It on a Monday
With Sunday afternoons bumming us out, Monday’s are a prime day for big decisions or people to quit their jobs. Don’t do it! Mondays make us more emotionally distraught and you might end up regretting the decision later. Give it a day so you’ll have chance to think about it and actually schedule what you want to do and say.
Get Some Results
Work on projects where you can see immediate results. Even small tasks can give us a sense of accomplishment and boost your mood during those Monday morning blues.
Do dogs dream? Researchers say they do, and similar to humans. In 2001, researchers at MIT studied the activity of rats brains when they ran a race and while they were in rapid-eye movement sleep (REM). They found that the brain activities were similar in both instances and concluded that the rats must be dreaming about the maze they ran earlier in the day.
Since rats can dream, researchers posited that other animals, like dogs, would also dream in similar ways.
How can you tell when your dog is dreaming?
Usually they bark, whimper or twitch their legs in REM sleep. Another indicator that your dog is dreaming is if their eyes are moving behind their eyelids 10-20 minutes after they have fallen asleep.
A dog’s frequency of dreams is also dependent on their size. Researchers have found that small dogs, like toy poodles, dream about every 10 minutes whereas large dogs, like golden retrievers, only dream about every 90 minutes. There is further indication that puppies and senior dogs dream more than middle-age dogs.
So what are they dreaming about?
Very similar to people, dogs dream about waking things or doggy things…chasing a bird, digging a hole or even just running around.
But what to do if your dog is dreaming?
Ever heard of “let sleeping dogs lie?” It’s a pretty good old adage and one you should stick to. Waking your dog up during their REM sleep can be startling, similar to a person being awoken from a dream, and can result in your dog lashing out or being very drowsy in the morning.
Bedtime routines differ around the world, but so do myths. In America, we have Rip Van Winkle, the man who slept for twenty years. We have Sleeping Beauty, who was placed under a spell that only true love could break. But what about other cultures?
Because the name Tanda comes from Hindi origins, it seemed only fair to start there. In Hindu mythology, the god Vishnu, slept on the cosmic ocean and created the universe during sleep.
In Greek mythology, Hypnos is the personification of sleep. As the story goes, Hypnos was able to trick Zeus and put him to sleep, while he helped the Danaans win the Trojan War. The word “hypnosis” is derived from his name. This is because of the sleep-like state a person is in when they are hypnotized.
The Domovoi appears in Slavic folklore. He is a protective house spirit that watches over occupants as they sleep. If he is kept happy, he will help in household chores, but if he is angered, he acts similar to a poltergeist. His behavior tells of the future.
These are just some of the sleep myths around the world. We could go on and on, but rather than tell you the rest, how about you dream of them?
Everyone dreams even if they don’t remember it. Not remembering a dream is a very common practice, however, sometimes there are those dreams that are difficult to shake. Here are some common dreams and what they mean.
These types of dreams are the most common and frequent of all dreams we experience in our lifetime. Dreams of falling are usually vivid and tend to wake you up before hitting the bottom. Usually when we dream of falling, we have lost control of something.
Seeing water in a dream can be interpreted in various ways from the color to the type and even how you are interacting with water in the dream. Here we’ll talk about the colors of the water
- Clear: a positive symbol letting you know your emotions are clear. Is someone else in the dream with you? Your subconscious might be trying to tell you something
- Murky/Brown: unclear water might suggest emotional difficulties
- Dark Blue: this dark color suggests that your unconscious emotions could be heavy and deep. How do you feel in the water in your dream? It’ll let you know your level of comfort with those emotions
- Red: as most things that are red in dreams, this suggests anger and passion. This colors brings out your inner feelings
Dreaming in a Dream
How very Inception of you; now while this might seem like you are dreaming of the movie (and fingers crossed Joseph Gordon-Levitt or Tom Hardy show up in your dreams), it is not that uncommon to have a dream within a dream. Similar to the movie, you will be able to discover levels to your unconscious mind that you couldn’t access before.
Ever busted a move in your dreams? Dancing in dreams can mean so many different things! So how are you dancing in your dreams?
- Alone: you feel complete & free
- With a partner: feel joy and safety with that person
- Taking the lead: you are in control and in charge
- Stepping on your partners feet: awkwardness in the situation
- Audience or with a group: you are putting on a show, let loose and have fun!
Dreams of this nature indicate your life’s path. How the road looks will help to guide you with what is ahead of you.
Each country has its own unique culture. So it is no surprise that this even extends to sleep.
- Sometimes excessive worry keeps you awake at night. Therefore, worry dolls were born. These dolls are incredibly small and can be placed under a pillow. One doll for each worry. They are then placed under a pillow, so that the sleeper can relieve themselves of their worries.
- Japan is named one of the top countries that sleeps the least. They average about 6 hours and 22 minutes a night. It is no surprise, then, that napping is a custom adopted by the Japanese. However, these naps are usually done in public; on a train, standing up, at a desk, or even in meetings. These naps are called “inemuri” or “to be asleep while present.” The idea is that a person is so fatigued from over working that they can’t help but nap.
- The kids usually go to bed around 10pm. This is considered late to many Americans, but in Argentina, children are encouraged to stay awake to partake in evening activities. Very often, dinner is served at 9pm. Don’t worry, many Argentine kids sleep in late too.
- Families have a multipurpose bedroom. Often, families will sleep together in the same room, and then in the morning, bed mats are rolled up to create a living room for sharing a meal.
- Although, siesta is a Spanish word, Italians are known to also take siestas. Around midday they will close shop, go home, eat lunch, and nap. This proves beneficial because the body naturally gets tired around midday.
Bostwana and Zaire
- They sleep when they’re tired. In hunter gatherer tribes like the !Kung of Botswana and the Efe of Zaire, they have no set sleep schedule. They sleep during the day, at night, really whenever they are tired. Sleep medicine scientists are saying that only sleeping when tired can actual prove beneficial in getting better sleep.