WHY YOU COULD BE HAVING TROUBLE SLEEPING ?

At night, most of us will realize we can’t sleep; we’re still on our phones.

We think close to bedtime is the perfect time to snuggle up, cradle our phones and scroll through Facebook or Instagram just for a little bit. But yet we find ourselves wide awake enough for that little bit to turn into a lot of bit. 

Why?

Circadian Rhythm

Humans have an internal clock called the circadian rhythm.  In short,  sunlight means ‘wake up, time for fun in the sun’ versus the lack of light, which means ‘it’s time to sleep’.

But it’s not limited to sunlight—artificial light, which our phone emits, can also affect our circadian rhythm.

Physiologically, melatonin is a hormone that influences the circadian rhythm. High production of melatonin encourages us to sleep; reduced production of melatonin will encourage us to stay more awake. This is why most sleep aids on the market utilizes melatonin for those of us who can’t sleep.

But isn’t there a more natural way to induce sleeps and avoid using supplements?

Blue light/Warm light

Not all lights are created equal.

Blue light’s wavelength just happened to be one of the most powerful suppressant of melatonin—whether it be from the phone, television, computer, or even regular room lighting. (2)

But there are other colors that are less luminous and harsh towards optimal sleep.

Orange or red tints are shown to be much more tolerable and less disruptive for sleep. (1)

What should we do since we can’t sleep?

There’s no need to throw away your phone and live in the dark ages. Here are some tips and tricks:

• Newer generations of phones have built in ‘Nightshift mode’. This feature is available for phones like the iphone 5s and above, the Samsung Galaxy 7,  and the Note 7 (if it didn’t blow up),

• The‘Nightshift mode’ App is available for those with slightly older generations of phone.

• Orange/red tinted lamps for those of you who love DIY or available for purchase.

• Multiple settings lamp. There are some lamps that can change to studying mode, reading mode, and softer, warm light for sleep preparations.

• You can wear orange tint sunglasses at night. It may look dorky but it’s possible to rock orange tinted sunglasses for work or before bedtime.

• Changing phone usage and sleep habits is the ultimate organic method. Avoiding illuminant light two hours before bed, honoring a sleep schedule, and using a good old fashion alarm clock will be much more beneficial towards achieving well-rested sleep.

Blue is not always the enemy of sleep

There’s no need to avoid blue for bedtime. In fact, a travelodge study shows many people find the color of blue is associated with soothing, calming, and relaxing mood before slumber.  (3) Perfect for those who can’t sleep–not to say it’s an instant fix, but it may make a significant difference. 

Decorating the room interspersed with blue, such as blue wallpaper, blue bed sheets, pillow cases or duvet covers, may contribute to a more well rested sleep.

However, for those who are not a fan of blue, green and yellow have also been shown to have restful effects on people too. (3)

How much light is acceptable?

It doesn’t take much light to disrupt sleep. Table lamps with a mere 8 lux can still have that effect. (1)

For reference and comparison:

Lux Light Level Chart
Conditions	Illumination (LUX)
Summer Sunshine	25,000 Lux
Overcast Skies	1,000
Well-lit office	500
Sunset	400
Minimum for easy reading	300
Twilight	3.4
Clear full moon	1
Typical Starlight	.002
Poor starlight	.0001

In the end, we get it. It’s hard to put the phone down.

However, this is definitely noteworthy to keep in mind.

A Harvard study shows the possible connection between the lights emitted from phones and TV can lead to: several types of cancer, diabetes, heart disease, obesity, and even depression. (1,  2)

Ideally, this correlation should jump start your decision to reduce phone usage at night. Snuggle up to a luscious, fluffy pillow instead. 

BEDROOM FENG SHUI

What is Feng Shui?

At its core, Feng Shui is a philosophy that originated from Asia to maximize your well-being through certain guidelines. Although there are many skeptics about the effects of this ideology, we think it’s a wonderful idea to share.

Feng Shui encompasses the belief of the harmonious interaction between “yin” energy and “yang” energy.

Yin is associated with feminine energy such as black, mysteries of the dark, soft, slow, and relaxation. Yang energy is a contrast, associated with masculine energy such as white, fire, aggression, fast, and hard surfaces such as rocks.

The bedroom should have more “Yin” in order to ensure a more relaxing energy in the bedroom. “Yang” should more be for the office.

What does it look like to have Feng Shui for the bedroom.

The art presented in your room should be pleasant and appealing since they will be the last things encountered before sleep and the first thing you see when you wake up. Theoretically, these can subconsciously affect your dream and mood in the morning.

The bedroom should be predominantly be more towards “yin” to encourage relaxation, but it’s still important to provide more “yang.” Red candles, or light accent colors should balance the deep colors.

Paintings with subjects like water (ponds, lakes, and oceans) are advised to be avoided outside the bedroom, as an old Chinese superstition says doing so can bring financial disaster.

Religious icons or photos of family and friends should be avoided in the bedroom, as it can be used for lovemaking, which is considered disrespectful in Feng Shui. And awkward.

It is also a part of the Feng Shui to avoid images of solitary figures as they will cause a sense of loneliness in your subconscious. On the other hand, images of a crowd (three or more people) may encourage desire to be involved with multiple people.

Abstract paintings, although may promote and inspire deep pondering, are also believed to be too strenuous and thought provoking which may hinder the ability to unwindand have peaceful sleep.

There are some subjects that may be all around pleasant to incorporate:

Bamboo is recomended for strength, energy, and growth.

Flowers inspire feelings of content and joyfulness.

Skies attract blessings from the heavens into your life.

Any of these will be positive and uplifting to see every morning and every night.

TIPS FOR A HEALTHIER SLEEP

Does that drip, drip, drip of the faucet keep you up at night? Do you need to keep your fan running because “white noise” helps you sleep? Have you ever tossed and turned because you were too hot, or too cold? What about the barking dog or the cat that jumps onto your bed – have they ever disrupted your zzz’s? Most of us recognize that our sleep environment can greatly affect how (and if) we sleep, but are you doing everything you can to make your bedroom a sleep haven?

Learn about the do’s and dont’s of the sleep environment and then get tips for making a healthier sleep.

Noise

Noises at levels as low as 40 decibels or as high as 70 decibels can keep us awake. That means that a dripping faucet can steal your sleep, as well as the next door neighbor’s blaring stereo. But the absence or presence of a familiar noise can have as great an impact on your sleep as out-of-the-ordinary noises. Studies show that sirens and traffic noise from a city street can actually become soothing to longtime city sleepers (they will cringe at the thought of sleeping in the serene desert or mountain climate) just as the absence of the tick, tick, tick of your favorite clock while you try to sleep at a hotel can become a sleep stealer.

Try to block out unwanted sounds with earplugs or use “white noise” such as a fan, air cleaner or sound conditioner. Take your favorite clock with you when you travel in order to recreate familiar sounds that help you sleep.

Temperature

In most cases, temperatures above 75 degrees Fahrenheit and below 54 degrees will disrupt sleep, but even sleep researchers fail to agree on the ideal temperature for sleep. The point at which sleep is interrupted due to temperature or climate conditions varies from person to person and can be affected by bed clothes and bedding materials selected by the sleeper. In general, most sleep scientists believe that a slightly cool room contributes to good sleep. That’s because it mimics what occurs inside the body when the body’s internal temperature drops during the night to its lowest level. (For good sleepers, this occurs about four hours after they begin sleeping.)

In general, sleep scientists recommend keeping your room slightly cool — Turning the thermostat down at night in cold weather sets the stage for sleep and saves on fuel bills. Blankets, comforters or electric blankets can lock in heat without feeling too heavy or confining. Or the heat-seeking partner might dress in warmer bedclothes while the warmer partner might opt not to wear sleep clothes or bed covering. A room that’s too hot can also be disruptive. In fact, research suggests that a hot sleeping environment leads to more wake time and lighter sleep at night, while awakenings multiply. An air conditioner or fan can help, and a humidifier can provide relief if you’re suffering from a sore throat or dryness in your nose.

Light

Much of our sleep patterns – feeling sleepy at night and awake during the day – are regulated by light and darkness. Light – strong light, like bright outdoor light (which is brighter than indoor light even on cloudy days) – is the most powerful regulator of our circadian rhythms , or biological clock. The biological clock influences when we feel sleepy and when we feel alert. As a result, finding the balance of light and darkness exposure is important. Bright light helps to keep you awake during the day, but in the evening prior to sleep, bright lights can be disturbing.

Make sure to expose yourself to enough bright light during the day. Find time for sunlight, or purchase a lightbox or light visor to supplement your exposure to bright light. At bedtime, think dark: a dark bedroom contributes to better sleep. Try light blocking curtains, shades or blinds. If you find yourself waking earlier than you’d like, try increasing your

Exposure to bright light in the evening. It may delay sleep onset but as little as one to two hours of evening bright light exposure may help you sleep longer in the morning. Also, make sure to avoid light if you wake up in the middle of the night to go to the bathroom. Minimize light by using a low illumination night light.

Sleeping Surface

For the most part, we know people sleep better when horizontal and not cramped by space, and it is clear that the sleep surface plays a role in getting a good night’s sleep. For example, tossing and turning on a lumpy 20-year-old mattress that doesn’t provide support for your back or neck can impede you from getting the sleep you need and make you very sleepy (and stiff) the next day. Mattress experts say that too often consumers believe that ultra-firm mattresses are good for them, but research on patients with back pain found this was not true and a more supple, comforting mattress may lead to better sleep.

Give yourself enough space to sleep. If you share a bed with a partner, make sure it is large enough to give both of you room to move around. Replace an old mattress with a new one, and choose a pillow and mattress that fits you best (soft, firm, thick, thin?) and will be comfortable throughout the whole night. Consumer Reports recently found that consumers who spent 15 minutes or more testing each mattress at the store were more likely to be happy with their purchase. When choosing pillows, find the shape and construction that supports your head and neck and that you find most comfortable. And change your pillows regularly. If you have allergies or asthma, you may also wish to purchase hypo-allergenic covers designed to protect from possible allergic triggers such as dust mites.

Other Factors for a Healthier Sleep

Bed partners with sleep disorders can negatively impact your sleep. Have you ever been kept awake by your partner’s snoring? Or been jolted out of a sound sleep by your partner’s restless movements?

If so, you’re not alone. According to the National Sleep Foundation’s 2005 Sleep in Americapoll, 67% of respondents reported that their partner snores, 27% said their intimate relationship was affected because they were too sleepy, and 38% said they have had problems in their relationship due to their partner’s sleep disorder.

Start off by talking to your partner about the problem. If he/she has not sought treatment for a potential sleep disorder, encourage them to see a doctor. Consider ear plugs if snoring prevents your sleep. Try to create a sleeping arrangement that is comfortable for both you and your partner. Keep the lines of communication open.

TVs, computers, and work in the bedroom are sleep stealing culprits. NSF’s 2005 Sleep in America poll found that 87% of respondents watched TV within an hour of going to bed at least a few nights a week. Doing work, watching TV and using the computer, both close to bedtime and especially in the bedroom, hinders quality sleep. Violent shows, news reports and stories before bedtime can be agitating. The sleep environment should be used only for sleep.