ANCSLEEP BLOG

Imagine rolling out of bed, walking outside, and submerging your body into a tub of 50°F (10°C) water—all before your morning coffee. For more and more people, this isn’t a form of punishment or a TikTok dare—it’s a daily wellness ritual known as the morning cold plunge.

Cold plunges, or cold water immersion, have been practiced in cultures around the world for centuries. But they’re now seeing a major resurgence as part of the modern biohacking, athletic recovery, and mental health movement. So what exactly are the benefits of starting your day with a jolt of icy water, and is it worth the initial shock?

Let’s take a closer look.

Cluster headaches are among the most painful types of headaches—often described as a burning, stabbing, or drilling pain, usually centered around one eye. While they're relatively rare compared to migraines or tension headaches, their intensity and pattern make them especially disruptive, particularly when it comes to sleep.

People who experience cluster headaches often find themselves dreading bedtime or waking up in the middle of the night with searing pain. If you or someone you love is dealing with cluster headaches, understanding their connection to sleep can be the first step toward better rest and better quality of life.

Sudden Infant Death Syndrome (SIDS) is every new parent’s worst fear. It’s the unexplained death of a healthy baby, usually during sleep, and while its exact causes remain unclear, decades of research have identified several ways to reduce the risk. One surprising—and simple—tool that has emerged from this research? The pacifier.

Yes, that little silicone soother can do more than calm cries. Sleeping with a pacifier has been shown to significantly lower the risk of SIDS. Here's what every parent should know.

As the day winds down and we prepare for rest, our minds often become flooded with lingering thoughts—unfinished to-do lists, worries about tomorrow, or self-doubt stemming from something that happened hours ago. Nighttime affirmations offer a gentle yet powerful way to shift this mental chatter into something more calming, loving, and intentional.

Affirmations are simple, positive statements that you repeat to yourself. While they can be practiced anytime, saying them at night creates a unique opportunity to end the day on a soothing note and rewire your subconscious for deeper sleep and greater self-confidence.

Here’s how nighttime affirmations can improve your sleep, mindset, and overall well-being—plus examples to help you get started.

When bedtime rolls around and your baby is tired and fussy, the bottle can feel like a magic wand. A few sips, some quiet sucking, and—bam—they’re out like a light. It’s a common routine in many households. But is letting your baby fall asleep while feeding a bottle a good idea?

Like most parenting decisions, there are pros and cons to this bedtime shortcut. Let’s break it down so you can make an informed choice for your baby’s sleep and overall health.

In the hustle of busy weekdays—filled with school, work, errands, and screens—it’s easy for meaningful family time to slip through the cracks. But one of the most powerful moments to reconnect is also one of the simplest: bedtime.

Taking time to intentionally connect as a family before bed not only strengthens emotional bonds but also helps kids (and parents!) feel grounded, safe, and loved. That sense of security can directly improve sleep quality—for everyone in the house.

Here’s why bedtime connection matters and how to build a calming, connected routine that the whole family can look forward to.

Do you ever crawl into bed feeling tired—but somehow your body just won’t relax? Maybe your shoulders are tight, your jaw is clenched, or your legs won’t stop fidgeting. Muscle tension is one of the biggest obstacles to falling asleep and staying asleep. Whether it’s caused by stress, poor posture, or a busy mind, learning how to release physical tension can transform your nighttime routine.

Here are science-backed, simple techniques to help your body fully relax before bed—so you can sleep more deeply and wake up refreshed.

When it comes to getting a great night’s sleep, most people think about their mattress or pillow—but your sheets play a huge role too. The type of fabric your sheets are made from can impact your body temperature, skin comfort, and even how often you toss and turn. Among the most popular options are silk and cotton, but which is better for restful, quality sleep?

Let’s break down the pros and cons of each to help you decide which is the best fit for your sleep needs.

When people think about sleep aids, things like blackout curtains or white noise machines often come to mind. But there’s one simple tool that might be overlooked: the mouthguard. Originally known for protecting teeth during sports, mouthguards—or more specifically, night guards—can play a powerful role in improving sleep quality for many people.

Whether you grind your teeth, suffer from jaw pain, or even snore, a properly fitted mouthguard might be the key to more comfortable and restorative sleep.

Swaddling is one of the oldest and most trusted ways to help newborns feel calm and secure. But walk down the baby aisle or search online, and you’ll quickly discover that there’s more than one way to wrap a baby—and more than one type of fabric to use.

From traditional blankets to modern zip-up sacks, and from cotton muslin to stretchy bamboo, choosing the right swaddling method and material can make a big difference in how well your baby sleeps.

Here’s a guide to different swaddling techniques and materials to help you find what works best for your little one.