ANCSLEEP BLOG

Improving sleep quality is the main goal of sleep interventions. However, this can be hard if you are unsure of what sleep quality entails. And if you are unsure, don't worry - you're not alone. Nonetheless, it's still very important to understand what sleep quality is so you can get a good night's rest. 

The best definition of sleep quality is that it is the ability to have refreshing and restorative sleep that can improve daytime function and overall health. You can be in bed for 7-9 hours, but if you're only getting quality sleep for 6 hours, then it doesn't matter. Restful sleep allows you to improve your immune function, exercise better, and repair your body from the day so you wake up feeling restored. Continue reading to get a better idea of what sleep quality really is so you can start making some better decisions to improve your sleep. 

A recent study found that sleeping with the window open actually improves our sleep. However, over half of adults in the U.S. sleep with their bedroom windows closed. The reason that sleeping with the window open can be so beneficial, is that it can improve the quality of the air that we breathe. The long-term effect of this is longer-lasting sleep. Continue reading to learn why sleeping with the window open is so important, and what may be some of the reasons that you are not doing it.   

Getting better sleep should be an important goal of yours, although most of the time it barely makes people's radars. This is because we don't think about how much sleep impacts everything that we do in life. It is essential for learning, thinking, concentrating, working out, and functioning at an optimal level.

Therefore, if you understand how important sleep is, it makes sense why getting great sleep is so important. Getting good sleep requires dedication and changing poor sleeping habits that contribute to some of the sleep challenges you may be having. It's also important to recognize what are signs of bad sleep so you know whether or not you need to improve.

Continue reading to learn six habits to give up if you want to improve your sleep! 

Feeling sleep after a workout? You could be curious about whether or not is the best idea to nap after you get done burning some calories. There are pros and cons to napping after a workout. Well-timed naps can improve alertness, memory and athletic performance, but a nap may also make it more challenging to fall asleep at bedtime. 

Continue reading to learn more about the effects of a workout on the desire to sleep and if it's the best thing to take a nap or not. 

Xerostomia is a condition in which the mouth is perpetually dry. About 22% of people experience this uncomfortable sensation that can drastically impact a person's life. Dry mouth at night can be extremely disruptive to sleep and cause individual to wake up and grab a glass of water or find some other way to lubricate their mouths. Continue reading to learn more about the causes, and how to prevent dry mouth at night to get better sleep. 

Are you looking for a way to get better sleep for both you and your infant? Maybe, you've heard of the Ferber method, but are unsure of how to implement it into the lives of your family. 

You may also have heard some controversial opinions about the Ferber method, so may be apprehensive about deploying it in your house hold. 

So, the first thing to establish is what the Ferber method is. It is a popular sleep-training technique that teaches babies to self-sooth and fall asleep independently. It was developed by Dr. Richard Ferber who is a pediatrician and the director of the Center for Pediatric Sleep Disorders at the Children's Hospital in Boston. In 1985, he wrote Solve Your Child's Sleep Problems that was updated in 2006. This book contained a detailed method for allowing babies to cry for a certain amount of time before comforting them. 

Continue reading to learn more about how this method works, and if it's the best method for your baby.

Have you ever been lying there, or lying next to someone, and there was a sudden jerk or twitch? And they seem to happen all through the night without anyone waking up or experiencing some sort of crazy dream? 

These are called hypnic jerks, or sleep starts. They are involuntary muscle contractions that you may experience during the night, sort of like a muscle twitch. Hypnic jerks are referred to as a type of myoclonus, and is the equivalent of a hiccup, or rapid, involuntary muscle movements. Hypnic is short for hypnagogic, which means the transition from wakefulness to sleep which is when these twitches occur.  

Back pain is a common issue that many people struggle with on a daily basis. The back is an intricate part of the body that consists of many muscles, fibers, and bones. When these get out of whack, that can cause back pain. 

The lower back back is extremely load bearing, meaning it holds a majority of our weight all day. Having weaker back muscles and poor posture can increase the risk for developing back pain, especially with poor posture. 

Back pain can interrupt a majority of the day, making activities like walking, playing and sleeping much more challenging. Exercise and stretching are the best methods for attending to back pain, yet back pain can make doing all of these activities nearly impossible. 

Sleep is another aspect of life that back pain negatively impacts. Pain disrupts sleep, and poor sleep can make pain worse. Also, sleeping in a position that doesn't support the back, or on a mattress with poor support can worsen lower back pain.  

If you understand the relationship between sleep and back pain, then you may be able to better address both sleep and back pain issues at once. Continue reading to learn more about this complex relationship. 

Sleep is a crucial aspect of our overall well-being. However, many people struggle with insomnia and sleep troubles, which can significantly impact their quality of life. While there are various medications available to treat sleep disorders, natural remedies can offer a gentle and effective alternative. In this blog post, we will explore some natural remedies for insomnia and sleep troubles that you can try to promote better sleep and overall health.

Flying can be one of the biggest disruptions to your sleep. It's hard to get adjusted to a new time zone before you arrive, especially after long flights. The seats are narrow, the engines are loud, there is no leg room, and your passengers don't care about your need to sleep when they have to go to the bathroom or want to keep the reading light on. 

So, are you just doomed to have bad sleep every time you take a long flight and be exhausted when you arrive to your destination? Not necessarily. Continue reading to learn how actually sleep on a plane.