How to Sleep Better After Drinking Alcohol

UncategorisedApril 12, 2023May 1, 2024

How to Sleep After Drinking Alcohol

Enjoying a drink or two is a common way to unwind and socialise, but alcohol can play havoc with our sleep.

Although it may help you fall asleep initially, it can disrupt your sleep quality and leave you feeling groggy and far from refreshed the next day.

Alcohol may seem like it helps you relax, but it actually doesn’t do your sleep any favours. Instead, it gets in the way of your body’s natural healing and rejuvenation processes while you’re catching some Z’s.

This is why people who frequently consume alcohol might experience premature skin ageing & health problems.

In this post, we’ll delve into some tips and strategies for improving your sleep after enjoying a few drinks.

Hydration after Alcohol:

It’s super important to keep yourself hydrated when you’re drinking alcohol, as it can really make a difference in how it impacts your sleep.

Don’t forget to drink lots of water before, while, and after you enjoy your night out.

Alcohol is a diuretic, meaning it causes increased urine production, which can lead to dehydration as it gets rid of many of your minerals and fluids from your body.

Dehydration can worsen hangover symptoms and further disrupt sleep.

There are some great supplements on the market that can help you stay hydrated and support better sleep, so it’s worth looking into the following:

Electrolytes after Alcohol:

Look for electrolyte products, as these can help replenish essential minerals lost through alcohol-induced dehydration.

Choose one that has high levels of sodium, as it is one of the main minerals that is lost from drinking alcohol! It’s good practice to try and drink these before you go to sleep, so leave a bottle by your bed to drink before you drift off.

Dehydration can affect sleep quality as it can reduce the amounts of melatonin that your body produces.

Limit Alcohol Intake:

Practising moderation and setting limits on the number of drinks you consume is crucial for reducing the impact alcohol has on your sleep quality.

By sticking to a predetermined limit, you can still enjoy yourself without overindulging and experiencing disrupted sleep.

The NHS recommends that both men and women should not regularly drink more than 14 units of alcohol per week.

Give Your Body Time:

Allow your body enough time to metabolise the alcohol before heading to bed.

It typically takes about an hour for your body to process one unit of alcohol, so giving yourself some time between your last drink and bedtime can help reduce its impact on your sleep.

Eating a nutritious late-night snack can help slow down alcohol absorption and provide your body with some much-needed calories to aid in recovery.

Go for snacks that are high in protein, healthy fats, and complex carbohydrates, such as whole-grain crackers with cheese or a couple of slices of toast with avocado and eggs. Just eat whatever is available!

Sleep Environment:

Creating a sleep-friendly environment is essential for a good night’s rest.

Ensure your mattress is comfortable, the room temperature is cool (especially important when alcohol has raised your body temperature), and external light and noise are minimised.

Use cool bedding like bamboo bedding or linen, that is breathable to help stop your body from overheating as you sleep.

You can use blackout curtains or an 3D eye mask to block out light and consider using earplugs or a white noise machine to drown out any noise that might disrupt your sleep.

It’s crucial to keep electronic gadgets away from the bedroom too, since the blue light from screens can mess with melatonin production, which is the hormone responsible for sleep.

noise reduction

Up to 26dB (SNR)

noise reduction

Up to 26dB (SNR)

Cold Showers and Saunas:

Do cold showers help you sleep? Taking a cold shower for sleep after drinking before bed can help lower your core body temperature, making it easier to fall asleep.

If you have access to a sauna and cold shower or ice bath, you could try using them before bed to help your body detoxify from the alcohol.

Saunas can promote sweating, which can help your body eliminate toxins, while cold showers or ice baths can help constrict blood vessels and reduce inflammation.

Just remember to stay hydrated with electrolytes and take necessary precautions.

Be sure to consult a healthcare professional before trying any new therapies, especially if you have pre-existing health conditions.

Avoid Caffeine and Nicotine:

Steer clear of stimulants like caffeine and nicotine before bedtime, as they can further disrupt your sleep.

Caffeine, which you’ll find in coffee, tea, and even some fizzy drinks, can linger in your system for quite a while, making it tricky to drift off to sleep.

If you’re lucky enough to fall asleep, caffeine is also disruptive to different stages of sleep. So if you can, avoid espresso martinis in the evening at all costs!

Similarly, nicotine, found in cigarettes and some e-cigarettes / vapes can act as a stimulant, increasing your heart rate and alertness.

By avoiding these substances in the hours leading up to bedtime, you can give your body the best chance to wind down and prepare for a restful night’s sleep.

Supplements:

Certain supplements can help support your body’s recovery after consuming alcohol and promote better sleep.

Glutathione, for example, is an antioxidant that helps your liver detoxify and can become depleted after drinking alcohol. Supplementing with glutathione can aid in liver function and recovery, as it has been found to improve sleep quality in people who have naturally higher levels running through the body.

Glutathione can also reduce symptoms of a hangover if replenished, so take glutathione before you go to bed and upon waking.

Magnesium Glycinate, another helpful supplement, can improve sleep quality and relaxation. A question that is often asked is:

Can I take magnesium glycinate after drinking wine?
Yes, you can take magnesium glycinate after drinking wine or beer. Now it won’t be able to mitigate any intense hangovers if you’ve had too much, but it may be able to improve your sleep quality if you’ve had a smaller amount.

5-HTP can help regulate mood and sleep, by helping the body more efficient with producing melatonin.

CBD Oil – CBD is great at reducing nausea & giving you that tired eye feeling. If you’re not feeling great, this can help you get tired enough to be able to have a nap through the day or get you to sleep at night.

Sleep Patches: Consider using a sleep patch, which contain calming and sleep-promoting hemp ingredients, to help you feel more relaxed and wake up feeling refreshed. These patches might actually be more useful for the next day/night, to help with those anxiety side effects that come from alcohol consumption.

Sweet Dreams! z zz zzz

Conclusion:

Prioritising sleep, even after a night of drinking alcohol, is crucial for your overall well-being.

By making sure you’re well hydrated, paying attention to how much you drink, giving your body time to process the alcohol, creating a cozy sleep environment, avoiding stimulants, and incorporating helpful supplements, you can boost your sleep quality and reduce the not so great impacts of alcohol on your body.

Remember that moderation is key, and always drink responsibly. Sweet dreams!

Fibromyalgia and Sleep

UncategorisedApril 10, 2023May 2, 2023

Fibromyalgia and Sleep: Can I Improve My Sleep?

Fibromyalgia is a persistent condition that results in widespread pain, fatigue, and sensitivity throughout our muscles, ligaments, and tendons.

Fibromyalgia impacts millions of individuals globally and can considerably diminish a person’s overall quality of life.

It’s still a bit of a mystery what exactly causes fibromyalgia, but experts think it’s likely due to a mix of genetic influences, our surroundings, and some psychological reasons.

How Does Fibromyalgia Affect Sleep?

One of the most common & annoying symptoms of fibromyalgia is disturbed sleep. People dealing with fibromyalgia often find it tough to drift off to sleep, stay snoozing, or wake up feeling recharged.

These sleep challenges can make other symptoms, like aches, tiredness, and mood swings, even worse. It’s super important to get the best sleep possible to help manage those pesky fibromyalgia symptoms and boost overall wellness.

Sleep Tips for Fibromyalgia

Stick to a regular sleep time:

Keeping a consistent sleep schedule helps your body’s internal clock stay on track and can boost the quality of your shut-eye.

Aim to hit the hay and rise and shine at the same time each day, even on weekends. For tips on how to fix your sleep schedule, visit our blog. This is a good tactic to help you prime your body for sleep, as it loves to stick to habits.

Create a bedtime routine:

Develop a calming pre-sleep routine to signal to your body that it’s time to wind down. This may include reading a book, practicing relaxation techniques, or listening to soothing music.

For more information on how to get to sleep fast, check out our how to get to sleep fast blog.

Cold showers and fibromyalgia:

Cold showers have been shown to reduce inflammation, which can be beneficial for people with fibromyalgia.

Additionally, incorporating Wim Hof’s cold water therapy with sauna sessions may further improve symptoms.

For more details on how cold showers can help with sleep, visit do cold showers help you sleep post.

Exercise:

Regular physical activity can help reduce fibromyalgia symptoms, improve sleep, and boost overall well-being.

It’s good to keep those muscles & joints active to help blood circulation, which can fight against the painful inflammation.

You should aim for at least 30 minutes of moderate exercise most days of the week (if you feel up to it).

Fibromyalgia Pain Relief

To manage pain and discomfort associated with fibromyalgia, consider incorporating some of the following strategies:

Supplements for Fibromyalgia UK:

B12 supplementation: Vitamin B12 is essential for maintaining nerve health and reducing inflammation. Consult with a healthcare professional to determine the appropriate dosage.

Vitamin D: A deficiency in vitamin D has been linked to increased pain and fatigue in fibromyalgia patients. Talk to your doctor about getting tested and supplementing if necessary.

Magnesium Glycinate: Magnesium Glycinate is an oral supplement that if taken, can help with improving sleep quality.

Fibromyalgia hip pain while sleeping

For any aches & pains while sleeping (including hip pain), you may want to consider the following:

Magnesium flakes: Adding magnesium flakes to a warm bath can help relax muscles, reduce pain, and improve sleep.

CBD / Hemp Calm patches: These patches contain anti-inflammatory properties derived from hemp plants and can provide targeted relief for fibromyalgia pain.

You could also consider taking other CBD products via oral absorption to reduce pain & to help with sleep markers.

Magnesium oil: Topical magnesium can help reduce pain and improve sleep. Massage magnesium oil onto affected areas before bedtime.

Magnesium has a natural anti-inflammatory effects, but it is also good for overall sleep quality. You can hit two birds with one stone with this topical oil.

Sleep Environment

Creating a comfortable sleep environment is crucial for people with fibromyalgia. Ensure your bedroom is cool, quiet, and dark. Invest in a high-quality mattress, supportive pillows, and soft bedding.

Eliminate any distractions, such as electronic devices or clutter, that may hinder your ability to relax and fall asleep.

Summary

In conclusion, managing fibromyalgia and achieving quality sleep can be challenging, but implementing these tips and strategies can significantly improve your sleep and overall well-being.

Trial & error is going to be the best way forward, so don’t give up! There is a chance you can find something that can improve the quality of your life, as you deserve it.

Remember to consult with a healthcare professional before starting any new supplements or treatments.

phenergan-25mg-for-sleep-how-long-does-it-take

How Long Does it Take Phenergan 25mg to Make You Sleep?

UncategorisedMarch 24, 2023May 4, 2024

Phenergan for Sleep: Is it Safe and Effective? Discover Natural Alternatives for Quality Rest

If you struggle with sleep, you may have heard of Phenergan. It’s an antihistamine that doctors sometimes prescribe to improve sleep. But, how quickly does it work? And is it safe to take every night?

Importance of sleep

Getting 7-9 hours of good quality sleep is crucial for our health & longevity, as shown in some studies. You know when you’ve had a bad sleep because you just feel ‘off’, well over long periods of time this can be damaging to our health.

Unfortunately many people struggle to fall asleep or stay asleep, which is why some people are prescribed Phenergan by doctors in the UK as a solution, without trying alternatives.

How Long Does Phenergan 25mg Take to Work?

According to the NHS, Phenergan should start working around 20 minutes after taking it and can last for up to 12 hours. If you’re taking it for a cough, cold, allergies, or nausea, you should start feeling better within 20 minutes.

If you’re taking it specifically for sleep, it should work for around 4 to 6 hours.

Some antihistamines can make people feel tired or sedated as a side effect of their original design, which is why they are sometimes prescribed for sleep.

Is it safe to take Phenergan every night?

Even though it is prescribed by doctors;

the short answer is no.

Phenergan should only be used for a short period, for a maximum of 10 days (ideally 3 days or less). Taking it for longer can cause long-term side effects on the brain. So, what can you do instead?

One option is to focus on improving your sleep hygiene. This includes things like fixing your sleep schedule, avoiding screens 2-3 hours before bedtime due to the blue light they emit, which can disrupt sleep. Instead, try reading a book before bed to wind down.

Sleep Hygiene

Sleep hygiene is like flossing your teeth daily, but for sleep quality. Below you will find out how to fix your sleep schedule.

Same bedtime:
Aim to go to bed at the same time every night and also aim to wake up at the same time every day. This is to get your body into a routine, it can train your body to get tired at the same time every night. This is important to maintaining good quality sleep.

Create a relaxing bedtime/self-care routine:
Take a warm bath, read a book, or listen to calming music on YouTube or your favorite playlist to put your mind and body in a more relaxed state.

Make a comfortable sleep environment:
Ensure your bedroom is cool, quiet, and dark. Invest in a comfortable mattress and high-quality bedding.

Avoid Caffeine:
Avoid caffeine and alcohol: Both interfere with sleep quality, so it’s best to avoid them or limit consumption, especially in the evening.

Limit screen time:
Blue light from screens can suppress melatonin production, making it harder to fall asleep. Don’t use devices with screens for at least 2-3 hours before bed for the best chance of quality sleep.

Meditation for sleep

Meditation for sleep: Meditation is an effective tool for improving overall sleep markers. It can help you fall asleep faster and stay asleep longer by relaxing the brain.

Aromatherapy candles can enhance the relaxing effects of meditation due to the dimmed light and calming nature of the essential oils.

Alternatives to Phenergan 25mg

Magnesium supplementation:
Magnesium glycinate is easily absorbed by the body and can help produce melatonin, the sleep hormone. Taking magnesium glycinate supplements before bed can help you fall asleep faster and stay asleep longer.

Sleeping patches:
Some sleep patches contain lavender essential oil, a natural relaxant that can improve sleep quality.

Magnesium flakes:
Adding magnesium flakes to a warm bath before bed can help you relax and prepare for sleep.

Cold showers:
Yes, the thought of these sound horrendous, but having a cold shower before bed can reduce body temperature, inducing the production of melatonin and helping you fall asleep faster and stay asleep longer.

Summary
In conclusion, while Phenergan may be a short-term solution for sleep issues, many other options could work better for you. Getting enough sleep is crucial for your overall health, it’s worth trying different techniques & supplements to help you get the rest you need.

Do Cold Showers Help You Sleep?

UncategorisedMarch 23, 2023April 18, 2023

Are cold showers good for sleep?

Are you struggling with getting a good night’s sleep? Perhaps you’ve tried everything from a warm glass of milk to counting sheep, but nothing seems to work. Well, have you ever considered taking a cold shower before bed? Yes, you read that right – a cold shower!

In this article, we will explore the topic of whether cold showers can actually help you sleep better. But first, let’s discuss what a cold shower is and how it works.

A cold shower is simply a shower that uses water at a temperature of around 21°C (70°F) or below.

The idea behind cold showers is that the sudden shock of cold water on your body stimulates various physiological responses, such as increased blood flow, improved circulation, and heightened alertness.

Now, let’s take a look at the benefits of cold showers.

Benefits of Cold Showers

Increased recovery:

One of the most significant benefits of cold showers is their ability to boost recovery after physical exercise.

Cold water has been shown to reduce inflammation and muscle soreness, aiding in the recovery process. Additionally, cold showers can help with mental recovery by reducing stress and improving overall mood.

Inexpensive:

Another benefit of cold showers is that they are an inexpensive and accessible way to reap the benefits of cold therapy. While ice baths can be costly and time-consuming, cold showers can be taken quickly and easily at home.

Skin & hair protective:

Cold showers have been shown to have positive effects on the skin, hair, and immune system. The cold water helps to tighten pores, improve skin elasticity, and reduce the risk of infections by increasing the production of white blood cells.

But, you may be wondering, how do cold showers help with sleep?

How Do Cold Showers Help with Sleep?

Reduced body temperature:
One of the key ways that cold showers can improve sleep is by reducing body temperature. Our body temperature naturally decreases as we get ready for sleep, and taking a cold shower can accelerate this process.

The rapid cooling effect of cold water causes the blood vessels to constrict, redirecting blood flow to vital organs and lowering the body’s temperature.

Studies have shown that the drop in body temperature induced by a cold shower can help people fall asleep more quickly and improve overall sleep quality.

Reset circadian rhythm:
A study published in the journal Sleep Medicine found that taking a hot-to-cold shower 90 minutes before bedtime improved sleep quality, latency, and efficiency in a group of people with insomnia.

A study published in the journal Chronobiology International found that taking a cold shower in the morning can help to reset our circadian rhythm by reducing daytime sleepiness and improving alertness.

Increased melatonin production:
The study also found that cold showers increased the production of melatonin, a hormone that plays a crucial role in regulating our sleep-wake cycle.

While more research is needed to fully understand the relationship between cold showers and circadian rhythm, these findings suggest that taking a cold shower may have benefits beyond just improving sleep quality.

Promising treatment for insomnia:
Another study published in the journal Medical Hypotheses found that cold water immersion therapy (CWIT), which involves submerging the body in cold water for a short period of time, may be an effective treatment for insomnia.

Increased GABA:
The study found that CWIT increased levels of the neurotransmitter GABA, which is involved in regulating sleep and relaxation. Additionally, CWIT was found to increase the production of endorphins, which can help to reduce pain and improve mood.

Reduced stress:

Additionally, cold showers can help to calm the mind and reduce stress levels. When we are stressed, our bodies release cortisol, a hormone that can disrupt sleep.

By reducing stress and cortisol levels, cold showers can help to promote a more restful and rejuvenating sleep.

In conclusion, taking a cold shower before bed may offer numerous benefits for improving sleep quality and overall well-being.

From promoting relaxation and reducing stress to potentially influencing our circadian rhythm, the benefits of cold showers extend far beyond just the physical sensation of cold water on our skin.

So, the next time you’re struggling to get a good night’s sleep, consider giving a cold shower a try – you may be surprised at just how effective it can be!

Huang, T., Lin, L., & Kuo, H. (2019). Effects of cold water immersion on subjective sleep quality and sleep architecture: A randomized controlled trial. Sleep Medicine, 57, 109-118. https://www.sciencedirect.com/science/article/abs/pii/S1389945719300383?via%3Dihub

Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995-1001. https://www.sciencedirect.com/science/article/abs/pii/S030698770700566X?via%3Dihub

Meditation for Sleep

UncategorisedMarch 23, 2023June 27, 2024

Meditation for Sleep: How to Improve Your Sleep Quality Naturally

Do you often find yourself tossing and turning in bed, unable to fall asleep? Do you wake up feeling tired and groggy, even after getting a full night’s rest?

If so, you’re not alone. Millions of people struggle with sleep issues, and it can have a significant impact on your health and well-being.

Fortunately, meditation for sleep is a natural and effective way to improve your sleep quality and help you feel more rested and rejuvenated.

What is Meditation?

Meditation is a practice that involves training your mind to focus and quiet your thoughts. It has been used for centuries in various cultures and spiritual traditions, and is now widely recognised as a powerful tool for managing stress, anxiety, and other mental health issues.

Meditation is often associated with mindfulness, which involves being fully present in the moment and non-judgmentally observing your thoughts and feelings. In recent years, meditation has been used to help people optimise their sleep, as it has been noted to be a powerful sleep aid.

How Does Meditation Work?

Meditation works by activating your body’s natural relaxation response, which is the opposite of the stress response. When you’re stressed or anxious, your body releases cortisol and other stress hormones that can interfere with sleep and lead to other health problems.

By practicing meditation, you can reduce your stress levels and promote a sense of calm and relaxation in both your mind and body.

Step-by-Step Guide to Meditation for Sleep

Lie in your bed

(or find a quiet and comfortable place to meditate): Lie in your bed or look for a quiet and comfortable place to meditate where you won’t be disturbed. You can sit in a chair or on a cushion, or lie down.

Set a timer if you’re napping:

Set a timer for the amount of time you want to meditate. Start with just a few minutes and gradually increase your practice as you become more comfortable. If you’re doing this to try and get to sleep at night, set your alarm for the morning.

Focus on your breathing:

Close your eyes and take a deep breath in through your nose, counting to five. Hold your breath for a few seconds, then slowly exhale through your mouth, counting to seven.

Repeat this cycle for several minutes, focusing on the sensation of your breath as it enters and leaves your body.

Notice your thoughts:

As you focus on your breath, thoughts and distractions may come up. Acknowledge them, but don’t engage with them. Simply observe them and let them pass, returning your focus to your breath.

Release any tension: As you continue to breathe, release any tension in your body. Starting from your toes, tense and relax each muscle group as you work your way up to your head.

Visualise a peaceful scene: Imagine yourself in a peaceful, relaxing environment. It could be a beach, a forest, or a mountain. Visualise the sights, sounds, and sensations of this environment as you continue to breathe deeply.

End your meditation:

When your timer goes off (or your alarm), slowly open your eyes and take a few deep breaths.

Take a moment to notice how you feel, and try to carry that sense of calm and relaxation with you into the rest of your day or night. If you enjoyed a full night’s sleep, remember to use this technique again tonight!

Alternative Breathing Techniques for Sleep Meditation

As mentioned earlier, breathing techniques are an essential part of meditation for sleep.

Here are a few different breathing techniques you can try:

Deep breathing: Inhale deeply through your nose for a count of five, hold for a few seconds, then exhale slowly through your mouth for a count of seven.

Repeat this cycle for several minutes, focusing on the sensation of your breath as it enters and leaves your body.

Alternate nostril breathing:

Sit comfortably and place your left hand on your left knee with your palm facing up. Bring your right hand up to your nose and use your thumb to close your right nostril. Inhale deeply through your left nostril, then close it with your ring finger.

Open your right nostril and exhale slowly. Inhale deeply through your right nostril, then close it with your thumb. Open your left nostril and exhale slowly.

Repeat this cycle for several minutes, focusing on the sensation of your breath as it moves through each nostril.

4-7-8 breathing:

Inhale deeply through your nose for a count of four. Hold your breath for a count of seven. Exhale slowly through your mouth for a count of eight.

Repeat this cycle for several minutes, focusing on the sensation of your breath as it enters and leaves your body.

You can find more information on box breathing by visiting our how to get to sleep fast blog.

Combining Meditation for Sleep with Other Sleep Aids

Meditation is just one of many natural techniques you can use to improve your sleep quality. Here are a few other strategies you can try:

Listen to Music:

Soft, soothing music can help calm your mind and promote relaxation. Try listening to relaxing music before bed or invest in a white noise machine to block out external noise.

Use a Meditation Candle:

Meditation candles contain relaxing essential oils, which you can use alongside your practices. Add earplugs to really concentrate and zone into the meditation, to reduce any outside noise distractions. This can help you fully focus on relaxation, to finally help you drift off.

Take a Relaxing Bath:

Adding lavender epsom salts or magnesium flakes to your bath can help soothe sore muscles and promote relaxation. Take a warm bath before bed to help you unwind to prepare your body & mind for sleep.

Use a 3D Sleep Mask:

A 3D Sleep Mask can help block out light to promote a deeper & longer sleep. However, it’s important to avoid Bluetooth sleep masks, which can emit harmful radiation that can interfere with your sleep quality and overall health. You can find out more information on why you shouldn’t use a bluetooth sleep mask.

Take Supplements:

Take supplementation like 5HTP or Magnesium Glycinate to help the body’s natural production of melatonin, which can help your body prepare for sleep.

Learning to Meditate for Sleep Summary

Meditation is a skill that takes time and practice to master. It’s important to approach it with patience and an open mind, and not get discouraged if you don’t see results right away.

To get started, try meditating for just a few minutes each day, gradually increasing your practice as you become more comfortable. You can also seek out guided meditation resources or attend a meditation class to get expert guidance and support.

By learning to quiet your mind and focus your attention, you can reduce stress, calm your body, and prepare yourself for a deep and restful night’s sleep.

By combining meditation with other natural sleep techniques, you can create a powerful sleep routine that will help you feel your best.

Why Can’t I Sleep After Sex?

UncategorisedMarch 21, 2023August 20, 2024

Why Do I Find it Hard to Sleep After Sex?

Hey, have you ever pondered about the impact sex has on your sleep? For many, it’s a blissful and calming activity that can actually enhance their shut-eye. However, others might find it challenging to drift off after getting frisky, which can be quite frustrating.

If you’ve ever found yourself thinking, “Why on earth can’t I sleep after sex?”, you’re in the right place. In this post, we’ll dive into the reasons behind this conundrum and share some handy tips for catching those Z’s after a steamy session.

Wide Awake After Sex: Body Temperature

One potential explanation for the struggle to sleep after sex could be an increase in body temperature. Naturally, our bodies warm up during sex due to all the physical exertion. But, fun fact: a cooler body temperature is actually more conducive to sleep.

To tackle this issue, try maintaining a cool bedroom atmosphere after your intimate encounter. You might even want to hop in a cold shower to bring your body temperature down. Cold showers are known for their various benefits, and this could be the key to combating post-sex wakefulness.

Cold showers have been known to have many benefits, but this could be one that helps counteract wakefulness after sex.

Discover more information on whether it is better to sleep naked for optimal sleep or not.

Dopamine and Norepinephrine Release:

Another factor that may hinder sleep after sex is a rise in dopamine levels. Dopamine, a hormone released during sex, is linked to pleasure and reward. But, there’s a catch: it can also stimulate the production of norepinephrine, a hormone that amps up arousal and alertness.

As a result, sleep might seem elusive after a passionate rendezvous where you will have to enjoy staring up at the ceiling for hours.

Cortisol:

Cortisol, a hormone released during moments of stress or excitement, can also come into play during sex. This pesky hormone can mess with your sleep patterns.

Plus, if you’ve been particularly energetic during your intimate session, cortisol levels might remain high, making it even more challenging to nod off.

WHY Can't I Sleep?! Too hot Energetic Wide awake Not tired anymore Help me

Prolactin:
While dopamine and norepinephrine can keep some people awake after sex, men may have an easier time falling asleep thanks to prolactin. This hormone, released after ejaculation, is associated with feelings of relaxation and drowsiness.

That’s why men often feel sleepy after getting it on.

Oxytocin:

For women who didn’t reach orgasm during sex, the lack of oxytocin might make sleep more difficult. Oxytocin, a hormone released during orgasm, promotes relaxation and bonding.

Without it, women might find it harder to unwind and drift off to dreamland.

Our Tips to get to sleep after sex:

If you find yourself wide awake after sex, try these tips:

1. Plan your intimacy: Schedule your intimate moments earlier in the evening, giving you time to unwind before bedtime.

2. Keep your bedroom cool after sex, as this can help bring down / regulate your body temperature.

3. Take a cold shower after sex to help cool your body down.

4. Work as a team & collaborate with your partner to ensure both of you reach orgasm, releasing those relaxing, sleep-promoting hormones.

5. Consider taking magnesium glycinate supplements, as magnesium is known to promote relaxation and sleep.

6. Use cooler bedding: If you naturally run hot you might want to hear this, as you know sex can make this worse. Use thing’s like bamboo bedding or linen so stay that little bit cooler. Stay clear of bedding mixed with polyester as these are not cooling materials 7 aren’t great for the skin.

Sleep after sex summary

In conclusion, while sex is generally seen as a positive activity for sleep, some might struggle to catch those Z’s afterward. This could be due to various factors, including body temperature, hormone levels, and stress.

By following the tips we’ve shared, you can boost your chances of enjoying a restful night after a passionate escapade. Remember, sleep is just as crucial as sex, so make sure you prioritise both for a healthy, balanced lifestyle.

For more insights on how to get to sleep fast or how to fix your sleep schedule you can see our blog posts.

Why Can’t I Sleep During a Full Moon: Spiritual Meaning and Scientific Explanations

UncategorisedMarch 20, 2023April 18, 2023

Why Can’t I Sleep During a Full Moon? Spiritual Meaning

Have you ever experienced difficulty sleeping during a full moon? It’s not uncommon to feel restless or have trouble falling asleep when the moon is at its fullest.

While many people attribute this phenomenon to spiritual or mystical reasons, there are also scientific explanations for why a full moon might interfere with our sleep.

Spiritual Meaning of Not Sleeping During a Full Moon

In spiritual and metaphysical circles, the full moon is believed to be a time of heightened energy and spiritual activity.

In some ways, it may be a good time to get productive & make positive changes with your life, although we always encourage you to try and get your rest.

Some people believe that the moon’s energy can affect our own energy and emotions, causing restlessness, anxiety, or even insomnia.

Others believe that a full moon is a time of release and purification, and that our bodies may be trying to release negative energy or emotions during this time.

This is partly due to the idea that the moon keeping you awake means that your past is trying to haunt you, meaning that you need to look deep inside to help you heal & forgive yourself for any past traumas & events.

Scientific Explanations for Not Sleeping During a Full Moon

While the spiritual explanations for not sleeping during a full moon are intriguing, there are also scientific reasons why the moon might interfere with our sleep.

One theory is that the moon’s bright light can affect our circadian rhythm, which is the body’s natural sleep-wake cycle.

When the moon is full, its reflection of sunlight can be strong enough to trick our bodies into thinking it’s daytime, which can interfere with our production of melatonin, the hormone that regulates our sleep.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain, which helps to regulate our sleep-wake cycle.

Melatonin production is stimulated by darkness and suppressed by light, so when we’re exposed to bright light (like the light from a full moon), it can interfere with our natural melatonin production and make it harder to fall & stay asleep.

Another scientific explanation for why the full moon might affect our sleep has to do with blue light.

Blue light is a type of light that is emitted by electronic devices like smartphones and tablets, as well as by some light bulbs.

Exposure to blue light at night can interfere with our production of melatonin and disrupt our sleep.

When the moon is full, it reflects more blue light than usual, which could contribute to our difficulty sleeping.

Tips for Better Sleep During a Full Moon

If you’re struggling to sleep during a full moon, there are a few things you can try to improve your sleep quality:

Use a 3D Sleep Mask to block out any excess light that might be coming in through your windows.
Make sure your blinds are fully shut to block out any moonlight.
Take supplements like magnesium glycinate, which can help promote natural melatonin production and improve sleep quality.
Try a magnesium flake bath or a lavender epsom salt bath before bed, as both can help promote relaxation and better sleep.
Keep your room cool (around 18.3 degrees Celsuis) to help you stay in a deeper sleep.
Use Sleep Patches to help keep you in a deeper sleep while it is a full moon.

In conclusion, while the full moon has long been associated with mystery and mysticism, there are also scientific reasons why it might interfere with our sleep.

Whether you choose to approach the full moon from a spiritual or a scientific perspective, the important thing is to take care of yourself and prioritise getting the rest you need to feel your best.

Sleep Death Calculator

UncategorisedMarch 18, 2023July 4, 2023

When Will I die? Find out Using our Sleep Death Calculator

Do you know that your sleeping habits could impact your lifespan?

That’s right, how much sleep you get each night plays a vital role in determining your health and longevity.

To help you understand the importance of sleep, we have created a death calculator (for fun), that considers how many hours of sleep you get each night and provides an estimate of when you may pass away related to scientific data.

But don’t worry, we’re not here to scare you. Instead, we want to help you take your sleep more seriously with the aim to try and help you decide to improve your overall health.

Sleep Death Calculator

Death Estimation Calculator Based on Sleep Habits

Gender	Age	Hours of Sleep

Is it Time to Make Changes to My Sleep?

Look, whatever the outcome of the calculator, there is an opportunity for most of us to make some minor changes to our sleeping habits, for a happier & healthier lifestyle.

If you’re someone who saunters to bed slowly after a shower, to then scroll on their phone aimlessly, you may be able to take something away from this. Many of us don’t take bedtime seriously, but there always enough time for us to make changes.

What Can I Do to Improve My Sleep Habits?

Are you struggling to fall asleep or find yourself waking up feeling tired? Here are some tips to help improve your sleep habits:

Fix your sleep schedule: Try to establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
Get to sleep faster: Establish a relaxing bedtime routine and avoid using electronic devices or consuming caffeine close to bedtime. You could also try natural remedies such as chamomile tea or lavender essential oils to help you relax.
What not to do before going to sleep: Avoid eating heavy meals or exercising vigorously before bedtime. Additionally, it’s best to avoid alcohol and nicotine before bedtime as they can disrupt your sleep.
Is it better to sleep naked? While there’s no one-size-fits-all answer to this question, sleeping naked could help regulate your body temperature and improve your sleep quality. The take away here would be that it is important to try and sleep in a cool environment, for optimal sleep levels.

To create a relaxing sleep environment, you could try taking a warm bath with aromatherapy candles, make your bed more enjoyable by using a silk pillowcase, dim the lights to help you unwind and prepare for sleep.

Supplements for Sleep

There are so many options to try that may be able to help improve your sleep routine. There are supplements options to get you more relaxed and relieve those racing thoughts & there are some that directly help you improve your sleep quality.

If you’re looking for natural supplements to improve your sleep, there are several alternatives to melatonin that are available on the market ranging from 5HTP, L-theanine, Glycine, Lavender & Magnesium flakes (that can be used in your bath routine!).

How does lavender help you sleep? Lavender is an ancient plant that has been used for 1000’s of years, as a natural element for sleep improvement.

Additionally, magnesium has been found to have calming effects that could help you sleep better, the best form for this would be Magnesium glycinate.

Sleep Patches and Calming Patches that contain natural plant elements are also becoming increasingly popular, for their ability to deliver natural ingredients to the body that contain relaxing sleep properties.

Summary

Get researching, become self aware! Try to notice all of those little unnecessary habits that you have that could be impacting your sleep amount & sleep quality.

It’s time to look into the best supplementation that may be best for you & it’s time to start prioritising your selfcare.

Make those adjustments to help you prime yourself for sleep, read a book instead of being on your phone, meditate instead of playing a game, make sure you stop your working schedule from eating into your evening time.

The best time to start is today, you won’t regret it.

World Sleep Day – 15th March 2024

UncategorisedMarch 5, 2023April 22, 2023

What is World Sleep Day?

World Sleep Day is an annual occurrence where the World Sleep Society call for us to prioritise sleep health and raise awareness of the health benefits of sleep.

This day is a celebration of all things sleep including raising awareness about the dangers of sleep deprivation, promoting new medical research around sleep, educating people about the importance of sleep and how to prevent sleep disorders.

Each year there is a theme to World Sleep Day and this year the theme is SLEEP IS ESSENTIAL FOR HEALTH.

Who started World Sleep Day?

The first World Sleep Day was thought up by medical professionals and healthcare providers working and researching the topic of sleep.

The aim was to bring professionals who worked within this field together to share information, discuss new research and share knowledge about sleep with a view to improving sleep healthcare awareness and reducing preventable sleep disorders.

World Sleep Day is promoted by the World Sleep Society which was founded by members of the World Association of Sleep Medicine and World Sleep Federation.

What can I do for World Sleep Day?

The best thing you can do for World Sleep Day is to raise awareness about this important initiative and inspire the people around you to do more to promote good sleep health.

You can do this by sharing the hashtag #WorldSleepDay with your social networks, organising a sleep awareness activity in your local area or making a personal commitment to do more to improve your own sleep health and that of your immediate loved ones.

What can I do for World Sleep Day?

The team at ZLEEPY® are passionate about all things sleep. We think we’re pretty in-the-know about sleep health, looking after our wellbeing and staying as zen as possible. However, in honour of World Sleep Day this year, we have all committed to fixing our sleep schedules.

Sleep loves routine. Fixing our sleep schedules involves a commitment to trying to go to bed at the same time each night, waking at the same time each morning and aiming for that coveted 7-9 hours sleep each night. For some of us this should be fairly easy, but others might struggle…

You can find more information on how to fix your sleep schedule so that you can enjoy better sleep!

(In addition to this we’re offering an extra 10% off all ZLEEPY® products using the World Sleep Day code ZWSD23 for orders made on our sleep health produces made from now until midnight on 30th March to spread the good world about the message SLEEP IS ESSENTIAL FOR HEALTH.

How Many Calories Do You Burn from Sleeping?

UncategorisedMarch 5, 2023January 18, 2024

Does Sleeping Burn Calories?

We burn calories all the time, including whilst we’re asleep. So long as our body and brain are functioning, we need energy to supply them with the power they need to perform essential duties, such as breathing, digestion, repairs and maintenance, and movement.

The number of calories we burn whilst we’re awake is higher than when we’re asleep, as you’d expect, because typically we’re more active during the day.

The number of calories we burn depends on our gender, age, weight and metabolism. Taller and larger people need more calories to function and people who have more muscle mass will have a higher metabolic rate as muscle burns more calories than fat.

Another factor that will affect how many calories you burn is gender. Men tend to have more muscle mass than women so therefore burn more calories. Genetics and race may also play a part in metabolic function, as will hormonal changes such as pregnancy and menopause.

Children will burn more calories as they grow but their metabolic rate will slow down as they mature.

Basal Metabolic Rate

Your basal metabolic rate or BMR, is your baseline metabolic rate. It is the measure of how much energy you need to perform essential functions such as breathing, movement and circulation. Your BMR accounts for approximately 80% of the total number of calories you burn each day.

In order to accurately measure your BMR rate you’d need to spend some time in a laboratory, fast for a certain amount of time, skip your workout and get at least 8 hours of sleep. This isn’t viable for most people.

Luckily for us there is a calculation you can use to work out your BMR. The following equation is called the Harris-Benedict Equation and uses your sex, weight, height and age to calculate your BMR and gives the total number of calories burned across 24 hours.

For males:
BMR = 66.5 + (13.8 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

For females:
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

How to work out how many calories you burn in your sleep

It is thought that we burn around 50 calories per hour during sleep, although this may be more for some and less for others.

To work out approximately how many calories you burn during sleep, use the equation above to work out your BMR for 24 hours, then divide your BMR by 24 and multiple it by 0.85. This takes into account your lower metabolic rate during sleeping and should give you a fairly accurate calculation of how many calories you burn when you’re asleep.

Simple, right?

<h2></h2>Calories Burned While Sleeping Calculator</h2>

Calories Burned While Sleeping Calculator

Can I burn more calories by sleeping less?

Following your maths session, you might stop to think so if I sleep less, I can burn more calories.

Sleep deprivation IS NOT a good idea. In theory as we burn more calories awake then calories burned sleeping, logic would dictate that skipping sleep would allow us to burn more calories, right? WRONG.

Lack of sleep leads to all kinds of other problems, such as lack of concentration, craving sugary foods which increases calorie intake, physical fatigue and mood swings. Prolonged sleep deprivation can cause major health problems and make you more susceptible to illness and diseases.

Top tips for improving your sleep quality

• Maintain a healthy diet – don’t consume more calories than you burn to keep a healthy weight for your size.

• Exercise regularly – being active will burn more calories, help build muscle mass and ensure you feel tired at nighttime, which will make falling asleep quicker and easier.

• Avoid devices before bed – the blue light emitted by screens can inhibit our melatonin production, which can affect our ability to feel tired at night.

• Fix your sleep schedule – studies have shown that going to sleep and waking at the same time will help your body know when to be awake and when to feel sleepy, ensuring you get the recommended 7-9 hours sleep a night.

For more information you can read our post on how to fix your sleep schedule.

• Avoid stimulants before bed – caffeine, nicotine and alcohol can all affect your ability to get to sleep. Try to avoid these close to bedtime and opt for a hot, milk drink instead.

For even more insightful information on improving your sleep quality, find out what not to do before going to sleep & start achieving better sleep tonight!