Stay Awake: Cnet's Guide To A Productive Night

Sleep is an important part of our lives, and getting a good night's rest can be challenging for many people. CNET has published several articles on the topic, offering advice on improving sleep quality and addressing common sleep disorders. From exploring the high costs of sleep aids and mattresses to providing tips on dealing with nighttime anxiety, CNET aims to help readers get the restorative sleep they need. With the right tools and knowledge, better sleep is achievable, and CNET is a valuable resource for anyone looking to improve their sleep habits and overall health.

The Scandinavian sleep method

Couples can still share a bed but use their own single-sized duvets or comforters. Each person can then customize their bedding to suit their unique needs, minimizing disturbances to their partner. This approach is more economical than having two separate beds, while still allowing the benefits of co-sleeping.

Benefits:

• Temperature Regulation: Each person can adjust their body temperature by choosing a duvet or blanket that suits their needs. For example, a colder sleeper can wrap themselves in a heavier duvet, while a hotter sleeper can opt for a lighter option.
• Personalized Sleep Experience: Partners can select bedding that matches their preferences, such as thinner or thicker duvets, without having to compromise on a middle option that may be uncomfortable for both.
• Minimized Partner Disruptions: Restless partners or those with different sleep schedules can move around or get in and out of bed without significantly disturbing their partner.
• Maintained Benefits of Co-Sleeping: Couples can continue to experience the benefits of sharing a bed, including reduced stress levels, increased feelings of security and comfort, and potential improvements in sleep quality.
• Cost-Effective: Using two duvets is a more affordable option than purchasing two separate mattresses and sheet sets.

Potential Drawbacks:

Despite its benefits, the Scandinavian Sleep Method may not work for everyone:

• Difficult to Cuddle: Sleeping under separate duvets may limit couple-friendly sleep positions like spooning and make cuddling more challenging.
• Space Constraints: Using two duvets on a smaller bed may be difficult, requiring creative solutions such as overlapping the duvets or investing in a larger bed.
• Bed-Making Hassle: Maintaining a neat and tidy bed with two single duvets can be more challenging and time-consuming.
• Limited Movement: For those who toss and turn during sleep, the separate duvets may restrict movement and affect overall sleep comfort.
• Aesthetic Concerns: Visually, having two different duvets or blankets may look unusual, unless they are carefully coordinated or disguised with a decorative throw.

Trying it Out:

If you're considering the Scandinavian Sleep Method, it's recommended to test it out for a week or two to see if it works for you and your partner. You can experiment with different types of duvets or blankets to find the right combination for your individual body temperatures and preferences.

Natural sleep supplements

Many people prefer natural sleep supplements because they tend to have fewer side effects than prescription sleep medications. They are also a good option for those who prefer natural products or are concerned about the addictive potential of prescription sleep aids.

• Melatonin: Melatonin is a sleep-regulating hormone produced by the pineal gland in our brains. It plays a crucial role in organising our circadian rhythms, the 24-hour sleep-wake cycles that govern when we feel alert, tired, and sleepy. A wide range of factors can suppress melatonin production, including nighttime exposure to light, ageing, and certain diseases. As a result, many people take melatonin supplements, especially when dealing with jet lag or shift work. While generally safe for adults when used for short periods, more research is needed on the long-term effects of melatonin supplements. They are not recommended for pregnant or nursing individuals due to limited research in these areas.
• Valerian Root: Valerian is an herb native to Asia and Europe, and its root is commonly used to treat symptoms of anxiety, depression, and menopause. It is also one of the most popular sleep-promoting herbal supplements in the US and Europe. While studies on its effectiveness have produced mixed results, valerian root supplements may improve sleep quality and sleep disorder symptoms when taken in doses of 300-600 mg. However, the safety of long-term use is uncertain, especially for pregnant or nursing individuals.
• Magnesium: Magnesium is a mineral that plays a crucial role in hundreds of processes in the human body, including brain function and heart health. It may also help quiet the mind and body, making it easier to fall asleep. Magnesium supplements are available in various forms, including combinations with other sleep-promoting ingredients such as glycine or melatonin. While most studies use doses of 225-729 mg daily, you should not take more than 350 mg per day unless advised by a healthcare professional.
• Lavender: The soothing fragrance of lavender is believed to enhance sleep. Several studies suggest that smelling lavender oil shortly before sleep may improve sleep quality for those with or without insomnia. Lavender aromatherapy is considered safe, but oral ingestion of lavender oil has been linked to nausea, belching, and diarrhoea.
• Passionflower: Passionflower, also known as Passiflora incarnata or maypop, is a popular herbal remedy for insomnia. While studies have shown mixed results, passionflower tea or extract may slightly improve sleep quality for some individuals. Passionflower intake is generally safe for adults.
• Glycine: Glycine is an amino acid that plays a role in the nervous system and may help improve sleep. It is believed to work by lowering body temperature at bedtime, signalling that it's time to sleep. Most studies use a dose of around 3 g, taken before bed.
• Cannabidiol (CBD): CBD is a compound derived from hemp and is often featured in oils and capsules. It contains low amounts of tetrahydrocannabinol (THC), the psychoactive compound in cannabis, so it doesn't cause the same high. Some studies suggest that CBD can relieve anxiety and act as a natural sleep aid, especially when combined with THC. However, more high-quality research is needed to routinely recommend CBD for sleep disorders. It is not recommended for pregnant or breastfeeding individuals due to limited research on its long-term safety.

Other natural sleep-promoting supplements that may be beneficial but require further scientific investigation include tryptophan, ginkgo biloba, and L-theanine.

While these natural sleep supplements may be helpful, it is important to consult with a healthcare professional before starting any new supplement, especially if you have existing health conditions or are taking medications. Additionally, natural sleep aids should not replace good sleeping habits, such as keeping electronics out of the bedroom and limiting caffeine intake before bedtime.

Sleep and your mental health

Sleep is an essential pillar of health, and when it is disrupted, it can have a significant impact on our mental and emotional well-being. Sleep disturbances can manifest in various ways, from difficulty falling asleep to abnormal behaviours during sleep, such as sleep talking or night terrors. These issues not only affect the quality of our sleep but may also indicate underlying health problems.

The Impact of Sleep on Mental Health

Sleep plays a crucial role in maintaining our mental health. When we don't get enough restorative sleep, we become more susceptible to a range of health issues, including elevated blood pressure and Type-2 diabetes. Additionally, our ability to manage our emotions effectively can be compromised. Sleep deprivation can make it harder to regulate our moods, leading to increased irritability, anxiety, and difficulty handling stressful situations.

Sleep Disorders and Mental Health Disorders

Sleep disorders and mental health disorders often go hand in hand. For example, insomnia, which involves difficulty falling or staying asleep, is commonly associated with stress, anxiety, and poor sleep habits. Sleep paralysis, characterised by temporary immobility during sleep transitions, has been linked to mental health disorders such as PTSD and bipolar disorder. Addressing these sleep disorders through diagnosis and treatment can significantly improve overall sleep quality and mental well-being.

Sleep and Emotional Regulation

Emotional regulation is closely tied to the quality of our sleep. When we are well-rested, we are better equipped to handle our emotions and those of others around us. Sleep deprivation, on the other hand, can lead to emotional dysregulation, making us more reactive and sensitive to negative stimuli. This, in turn, can impact our relationships, work performance, and overall quality of life.

Sleep Hygiene and Mental Health

Improving sleep hygiene, or our habits and practices around sleep, is crucial for maintaining mental health. This includes establishing a consistent sleep and wake schedule, reducing exposure to bright lights before bed, and disconnecting from electronic devices at least 30 minutes before bedtime. By prioritising sleep hygiene, we can enhance our sleep quality and promote better mental health.

Seeking Professional Help

If you are experiencing frequent sleep disturbances or notice changes in your sleep behaviour, it is important to seek professional help. A licensed psychotherapist or a medical professional specialising in sleep disorders can help identify any underlying issues and provide effective treatment options. Addressing sleep issues is essential for improving overall sleep quality, enhancing mental health, and boosting daily energy levels, mood, and productivity.

Sleep hacks

Sleep is an essential part of our lives, and getting a good night's rest can be challenging for many people. Here are some science-backed sleep hacks to help you sleep well every night:

• Get Morning Sunlight: Exposure to sunlight in the morning can improve your sleep. Natural light helps regulate your body's sleep-wake cycle, so try to get outside early or sit by a sunny window to enhance your sleep routine.
• Try the Scandinavian Sleep Method: This method could be the key to improving your sleep and your relationship. While specific details are not provided, it is worth researching further to see if it can help you.
• Use a Natural Supplement: If you often wake up feeling groggy, consider trying a natural supplement to enhance your sleep routine. Always consult a healthcare professional before starting any new supplement.
• Invest in a Comfortable Mattress: A good mattress is crucial for quality sleep. While it can be expensive, a comfortable mattress that suits your needs can make a big difference in your sleep quality.
• Create a Conducive Sleep Environment: Ensure your bedroom is set up for optimal sleep. This includes having a comfortable mattress, pillows, bedding, and a suitable temperature. Consider using a white noise machine if noise is a factor.
• Practice Cognitive Shuffling: Cognitive shuffling is a cognitive behavioural therapy technique developed by Luc P. Beaudoin, who holds a PhD in cognitive science. The method aims to disrupt unhelpful thought patterns by focusing your mind on random words, phrases, or images. This helps to relax your mind and prevent anxiety or stress from interfering with your sleep.
• Improve Sleep Hygiene: Evaluate your sleep habits and practices. Maintain a consistent sleep and wake schedule, cut back on caffeine, and limit alcohol and screen time before bed. These small changes can have a significant impact on your sleep quality.
• Address Sleep Disorders: If you experience disruptive sleep behaviours, such as sleep talking, insomnia, or excessive snoring, it may be time to seek medical advice. These issues can impact your overall health and well-being, so don't hesitate to consult a healthcare professional for guidance and treatment options.

Sleep and your heart health

Sleep is essential for your heart health. While it's important for maintaining your energy levels, it's also critical for keeping your heart strong. The American Heart Association recommends 7-9 hours of sleep per night for optimal heart health.

How Sleep Impacts Your Heart

Poor sleep can affect your heart in several ways. Firstly, it can lead to unhealthy food cravings, causing you to gravitate towards less heart-healthy comfort foods high in saturated fat and sugar. This can contribute to weight gain and increase your risk of developing high blood pressure and heart disease.

Secondly, lack of sleep promotes inflammation in the body. While inflammatory cells are necessary to protect against illnesses, too many of these cells lingering for extended periods can result in chronic inflammation and, eventually, heart disease. Research has shown that even mild sleep problems can cause inflammation in the endothelial cells lining the veins, significantly contributing to the development of cardiovascular disease.

Sleep Disorders and Heart Health

Sleep disorders are conditions that affect the quality, timing, and amount of sleep you get. Common sleep disorders include insomnia, narcolepsy, restless leg syndrome, and sleep apnea. These disorders can make it difficult to get the recommended amount of sleep, disrupting your heart health.

Sleep apnea, for example, can increase the risk of high blood pressure, heart attack, and stroke. It is more common among Black, Hispanic, and Native American adults. Insomnia is also linked to high blood pressure and heart disease, and it can lead to higher stress levels, decreased motivation for physical activity, and unhealthy food choices, all of which can negatively impact your heart health.

Tips for Improving Sleep

• Stick to a regular sleep schedule, even on weekends.
• Get morning sunlight and natural light throughout the day.
• Get enough physical activity during the day, but avoid exercising close to bedtime.
• Avoid artificial light, especially within a few hours of bedtime, and use blue light filters on electronic devices.
• Avoid eating or drinking within a few hours of bedtime, and limit alcohol and foods high in fat or sugar.
• Keep your bedroom cool, dark, and quiet.

Frequently asked questions