ANCSLEEP BLOG

On this blog, we talk a lot about establishing a good sleep hygiene. Sleep hygiene is by far the best method for establishing a good sleep routine that leaves you feeling rested and ready to take on the day! 

But what exactly is sleep hygiene? It's this term that is sort of thrown around without a lot of context. However, it is an important part of improving your sleep health. Therefore, it's important that you understand what it is, as well. Continue reading for a more in-depth explanation of what sleep hygiene actually is, so you can better implement it into your life.

Acid reflux is the uncomfortable burning sensation in your throat that almost feels like vomit. It hurts, it tastes and smells disgusting, and can wreak havoc on you sleep. Acid reflux causes symptoms like heartburn, regurgitation, or the feeling of having a lump in your throat - like it's difficult to swallow. Radiating chest pain can also be an uncommon symptom that lasts from minutes to hours and can cause people to wake up from their sleep. 

Continue reading to learn why acid reflux is late at night, its effects on your sleep, and what you can do to avoid these issues. 

Alcoholics are those that abuse alcohol and drink it in excess. Among the other health problems they may face, such as liver disease, obesity, heart disease, and neurological disorders, sleep is another aspect of their lives that can be disrupted. Alcohol may help individuals fall asleep faster, but this is about the only benefit alcohol has towards sleep. 

Alcohol does not allow sleepers to enter the phase "deep sleep" which is important for restoration and next-day function. The more alcohol that one consumes, the more this sleep is interrupted. Abstinence from alcohol can further exacerbate sleep issues, increasing sleep latency, and leading to other health issues like insomnia. Continue reading to learn how to manage sleep problems associated with alcoholism. 

The season does not only come with changes in the environment, or changes in your mood. They also come with changes in your sleep. With each new season, the light patterns vary, which can cause your sleep to fluctuate. 

This is because light controls our sleep-wake cycle, or circadian rhythm. Therefore, increased light during the spring and summer months can have different effects than decrease light during the fall and winter months. 

Not only does light play a role, but so does temperature. Colder temperatures make you want to sleep longer than warmer temperatures. 

Knowing what these seasonal fluctuations are, and how they can impact your sleep may be useful for helping you manage your sleep. You can make the necessary changes by based on whatever the season is and your sleep requirements. Continue reading to learn more!

Have you ever heard your alarm go off, and got up and did your normal routine, just to realize it was all a dream? This is known as false awakening. They are one of several weird things that can happen during rapid eye movement (REM) stage of sleep. 

Continue reading to find out why they occur, how they are related to other strange sleeping phenomenon, and when it's definitely time to talk to a physician. 

Modern sleep culture encourages going to sleep, and sleeping throughout the night. This is known as monophasic sleep because there is one time to sleep. 

Some cultures practice biphasic sleep. This consists of sleeping throughout the night with a daily nap in the afternoon. In those countries, there are two times to sleep. 

Polyphasic sleep schedules involve more than two sleeping periods each day. Quick nap breaks could count, with reduced sleeping throughout the night. Babies are examples of populations who follow a polyphasic sleep schedule. They follow this pattern until they are about three months old, and then they learn to sleep throughout the night with about two naps throughout the day. Others who work unusual hours or jobs that require attention at all times but also follow this sleep pattern.

There are some benefits and harms of polyphasic sleeping. Some prefer it, while others do not. Is it right for you? Continue reading to find out.  

Lucid dreaming is a state of dreaming where the dreamer is aware that the dream is taking place but will not leave the dreaming state. Speculation about lucid dreams even go as far as to say that dreamers are able to control their dreams while lucid dreaming. About 55% of adults have had at least one lucid dream, and almost a quarter of people have at least 1 lucid dream a month. 

There are some benefits of lucid dreaming, according to some research. The treatment of nightmares is one of those proposed benefits. However, other studies show that lucid dreaming actually has a negative impact on mental health before of how much they can disrupt sleep by blending the lines between dreams and reality. 

Weighted blankets are becoming more and more popular with sleepers who struggle with insomnia or nighttime anxiety. Weighted blankets must have enough pressure to induce a calming feeling in order to be effective. However, this pressure needs to be balanced so the user doesn't feel suffocated by the blanket throughout the night. Here, we are going to discuss the proper dimensions of your heavy blanket, so you can ensure you are using one that truly helps, instead of hurts, your sleep. 

Late-night cravings are very hard to resist, and part of the reason for unknown weight gain. After-dinner treats, or desserts, are commonly craved after a savory meal. One of the favorites, chocolate, has been controversial for years. It has a trace of caffeine so it may not be the best option for someone trying to get a good night's sleep. It also has theobromine, which is a compound that can produce wakefulness. 

However, chocolate is not all bad. It does have nutrients that can help with sleep. One ounce of 70% cacao has more than 15% of daily recommended doses of magnesium. This is the same as half a cup of black beans or quinoa. Magnesium can be a helpful sleep aid, as it can promote relaxation and improve sleep. Chocolate also has the amino acid tryptophan, which can help the body produce serotonin. Serotonin is a hormone that can regulate sleep and positivity. 

The combination of chocolate and sleep aids may provide you with the perfect balance to get that late-night sweet while also helping you get a good night's rest. Continue reading to learn about chocolate-covered sleep aids to see if they are a good fit for you. 

Insomnia induced by the consumption of alcohol, drugs, and other medications is called substance or medication-induced disorder. This means that the effects of using any of those substances is the cause of any sleep issues you may be experiencing, including sleep deprivation, excessive sleepiness, and unusual behaviors during sleep. 

Substances or medication-induced sleep disorder differs from primary insomnia or exhaustion because it affects individuals right after they have taken a drug. Staying up late, participation in activities induced by drug or alcohol use can all interfere with sleep significantly, and the effects last much longer. Continue reading to learn more about how substances can lead to a sleep disorder.