ANCSLEEP BLOG

Borderline personality disorder (BPD) is a psychiatric mood disorder that consists of fluctuating emotions, threats of self-harm, and attention seeking behavior. BPD requires various modalities of treatment, including psychotherapy, medication, and behavioral interventions. 

One activity that may help reduce the severity of the symptoms of BPD is sleeping. Insomnia treatment may be important for managing BPD symptoms according to a recent study. Continue reading to find out more about this relationship, and ways to improve sleep in patients with BPD. 

If you have had trouble sleeping, you may be willing to try anything. One option is icing your vagus nerve. Using an ice pack, you may be able to unlock better sleep with things in your own home. A new TikTok trends seems to be placing ice on your chest, which can help put you in a more relaxed state that can help you fall into a deep sleep. 

Although you cannot believe everything you see on social media, there may be some science behind this hack. Cold therapy on the chest is supposed to stimulate the vagus nerve which is a cranial nerve that runs from the brainstem to the torso. This can help to regulate the body's parasympathetic nervous system (PNS).

The PNS is the "rest and digest" system responsible for putting the body in a calm state. After a stressful day where the fight or flight response is activated, this may be a useful trick to put your mind at ease enough for a good night's sleep. 

Continue reading to learn if this trick is for you! 

Research shows that 1 in 4 women have at least one symptom of insomnia. That could be difficulty falling asleep, staying asleep, or some combination of the two. Women are 40% more likely to have insomnia at some point in their life compared to men, even though women actually need more sleep than men. 

Different sleep strategies could be helpful depending on the source of insomnia. Here are some common sleep tips that could help women, specifically, in terms of treating their insomnia. 

Schizophrenia is a mental health disorder that is characterized b y hallucinations, delusions, and disorganized or paranoid thinking. 

This condition is lifelong, and often needs treatment for the entirety of one's life. Schizophrenia first appears in one's mid 20s, but it can occur earlier or later. 

Some original symptoms include disruption to your usual sleep pattern and can lead to insomnia and increased sleep latency. Circadian rhythm disruption is also an early sign of schizophrenia and can appear prior to any delusions, hallucinations, or other noticeable symptoms. 

The relationship between schizophrenia and sleep are closely related, and understanding the relationship may help with management and treatment. Continue reading to find out more about this relationship. 

If you have ever gotten a professional massage, you may have found yourself drifting in and out of sleep. When you come out of that dark room, you may have even felt in a haze. You can experiencing this same effect while getting your shoulders or feet rubbed before bed. Why is that? Many people find that being massaged makes them feel sleepy.

Part of this is due to the fact that your muscles are rubbed into a more relaxed stated. When muscles are tense, it makes it hard for you to be as relaxed as is required when you go to sleep. The other reason for this is because you are often in a dark, quiet room with your eyes closed. Your brain gets a chance to relax as you enter this spa-like era.

Continue reading to learn why massages have this effect, and how it can help with different sleep disorders.

Sunlight was the natural alarm clock of our ancestors, which is probably why our body responds to it the way that it does. Before technology and alarm clocks, the sun and presence of light dictated circadian rhythms. 

Today, that is still true, but we are just exposed to so much artificial light, that our circadian rhythms are not as synchronized to the sun as they once were. 

Balancing your circadian rhythm is important for helping you wake up and go to sleep everyday. One way to help manage that is to get exposure to sunlight or sleep early in the morning, and reduce it late at night. Continue reading for information on sunlight's impact on sleep!

Caffeine is stimulant that is used around the world to combat sleepiness. It is present in coffee, teas, sodas, and other supplements to help provide energy throughout the day. It is natural, but can also be synthetically produced. 

Caffeine normally affects the body within about 30-60 minutes of consumption. It is efficiently distributed throughout the whole body and can cross the blood-brain barrier. 

Inside the brain, it blocks a sleep-promoting chemical and can also interfere with the circadian melatonin rhythms. Caffeine has a half-life of 4-6 hours, which means that's how long it takes for approximately half of it to remain in your system. So, consuming caffeine in the evening could keep you up at night because of how long it takes your body to metabolize it.

Caffeine can have a significant impact on sleep, so it's important to understand how it works, and how you should be consuming it for optimal sleep health. 

Sleep apnea is a common breathing disorder that affects millions of Americans. The best treatment for obstructive sleep apnea is continuous positive airway pressure therapy, or CPAP. It provides enough pressure to blow the airway open and keep the muscles from collapsing. CPAP treatment requires the use of a mask, and many CPAP users think that they have to sleep on their backs to accommodate the mask. 

However, for those who do not prefer to sleep on their backs, it is not required of them. There are other options that allow sleepers to sleep in the positions that best suit them. It's important to follow the advice of your doctor or sleep specialist when choosing the best CPAP mask. Selecting the correct mask is a task of trial and error, and your doctor can help you find the best option for your preferred sleeping position. Continue reading to learn more before you go and speak with your physician.     

The art of sleeping is truly just that. It is not as simple as lying down and entering a peaceful slumber. Actually getting good quality sleep requires a multidimensional effort in terms of good sleep environment, a relaxed state of mind, and good sleep behavior. 

Once you are able to "master" all three of these, then you can prepare yourself for a very restful night of sleep, consistently. A good sleep environment is one that is dark, quiet, and cold. If it's clean and decluttered, that also helps. A relaxed state of mind is achieved by doing relaxation techniques before going to bed, and trying to stress dump before it's time for sleep. 

However, sleep behaviors can be a little more tricky to achieve because they require consistency and have to be individual to you! Sleep behaviors are the things you do before bed that prepare you to go to sleep. They are important because they get your body ready (or un-ready) to go to bed. Once you get a good pattern of sleep behaviors down, you can complete your triad of necessities for sleep.

So, in this article, we are going to talk about good and bad sleep behaviors, and what you can do to get ready for bed. 

Sleep architecture is the basic pattern of normal sleep. There are two main types of sleep. Non-rapid eye movement (NREM) and rapid eye movement (REM). NREM has three different stages, all of which have a different depth of sleep. They are identified by sleep experts through brain-wave patterns, eye movements and muscle tone. 

REM sleep is a stage all by itself and is the stage of "dreaming". This can be identified through higher levels of brain wave activity and being as close to being awake as possible. Continue reading to find out more about what sleep architecture is and associated conditions when it is disrupted.