ANCSLEEP BLOG

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. 

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. 

Your sleep environment can strongly impact your sleep quality and quantity. Sleep environment is not just the triad of cool, dark and quiet. Although that is extremely important, it is the entirety of which sleep environment consists. 

Sleep environment also includes the accessories in your room, the colors, and the furniture and accessories you have. If they are too stimulating and overwhelming, then that can be antagonistic towards your sleep efforts. One of the aspects of your environment that you may never have thought of, but that is important, is the pillow color. 

Certain colors are very stimulating for the brain, which can be antagonistic towards sleep efforts. Therefore, they should be avoided. Your pillow is what you lie on, so you brain may actually be being stimulated if you have one of the five colors listed below. 

Sleep is one of the most vital pieces of human health. It is necessary for almost all bodily functions to run optimally, and without it, there are so many things we can't do. Our bodies turn into "low battery mode" and simply focus on getting us through the day. But, when we get great sleep, then we are able to accomplish so much because we feel good, motivated, and well-rested. 

One barrier to getting good sleep may actually be our mattress. If we are sleeping on an old, lumpy and uncomfortable mattress, then no matter how much time we spend in bed, it doesn't matter. Our bodies flop around all night trying to find a comfortable position to lie in. If this sounds like you, then it may be time to replace your mattress. Continue reading to find out if you have a couple of years left, or if you're overdue for a new set of springs. 

Some sleepers are pillow lovers while others are quite the opposite. Does it make a difference for your health? Potentially. You may be tempted to sleep without a pillow if you have neck or back pain. However, if you have trouble breathing at night due to heart issues, then you may want a pillow at night. There's no hard rule to whether or not sleeping with a pillow is good for you. Continue reading to learn about the advantages and disadvantages of sleeping with a pillow! 

If you are hot while sleeping, it can severely ruin your sleep quality. For optimal sleep, you must be cool. Your body actually drops to about 96 degrees when you are sleeping. Therefore, your outside temperature needs to match that. Your sleeping environment should be anywhere from 66-70F degrees. If you feel very hot when you sleep, continue reading to learn possible causes, and what you can do. 

Infants require the most sleep out of anyone, sleeping on average 14-17 hours. Some even reach as many as 18 or 19 hours a day, waking up every couple of hours to eat. As much as they sleep and as small and fragile as their bodies are, this puts infants at higher risk for SIDS - sudden infant death syndrome. It's important that you are aware of what safe sleeping looks like for infants and how you can make sure that your baby gets as much sleep as they need while maintaining optimal safety. 

Choosing a mattress is very important for ensuring you get a good night's sleep. However, it can be so intimidating, and the last thing you want to do is make an expensive mistake. Here is a short guide of some things to consider when looking at how to choose a mattress.  

Sweating is normal and is a way that the body regulates temperature. When you're working out or in the sauna, profuse sweating is expected. Waking up sweating in the middle of the night is another matter and not normal. Night sweats can be defined as sweating in excess of that required by the body to regulate body temperature. 

Night sweats can occur during sleep and without physical exertion. They don't have another cause such as a heavy blanket or warm room, but instead are rooted in other health issues. They can reduce sleep quality and concern your bed partner, as well as be the root of severe discomfort. Continue reading to find out more about what night sweats are and what you can do about them for better sleep.