Mediflow

Does counting sheep actually help you fall asleep?

Wed, 13 Apr 2016 06:15:00 -1000

You’ve probably been told that counting sheep will help you sleep, but does it actually work? Counting sheep has been recommended as a method to lull you to sleep when you have trouble sleeping. The concept is simple, imagine a heard of sheep jumping over a fence one by one. The idea is that counting the sheep is so simple and boring that it will cause you to fall asleep. The concept of counting sheep has been around since the for hundreds, if not thousands of years. Shepherds counted their sleep before they would go to sleep to make sure their flock was with them. Well, if it has been around for so long, it must work, right? Wrong. Oxford University conducted a study in 2001 that split 50 people with a history of sleep issues into three groups. Each group was instructed to visualize different scenes. The first group was told to imagine calm relaxing scenes like a waterfall or a beach, the second group were told to imagine sheep jumping over a fence and the third group wasn’t told to do anything and used their own method of attempting to fall asleep.

The results of the study were surprising, the group visualizing relaxing calm scenes fell asleep 20 minutes faster than they had on other non-experimental nights and group two, who counting sheep, took longer to fall asleep than usual.

So, although the advice to count sleep to go to sleep has been around for a long time, we don't recommend it. Instead, visualize a waterfall, a beach or any other relaxing scene to fall asleep faster.

Lack of sleep making you gain weight?!

Wed, 23 Mar 2016 04:44:00 -1000

Your sleep deprivation could be leaving you more than just cranky. It could be causing you to gain weight! Weight isn't all about vanity either. Maintaining a proper weight is critical to your overall health. When you're at the proper weight, you lower the risk of stroke, diabetes, heart disease and high blood pressure.

The National Sleep Foundation says the recomended sleep range for adults is 7-9 hours. Without enough sleep, your body isn't able to regulate key hormones that factor into the feeling of hunger and ability to feel full: ghrelin and leptin. Ghrelin, aka the “hunger hormone”, works to regulate hunger and appetite. Leptin, aka the “satiety hormone” is the opposite of ghrelin and works to deter hunger. So, if these hormones could talk, ghrelin would say “I’m hungry… feed me NOW” and leptin would say “I’m full. Time to put the fork down”.

If these hormones aren't regulated properly, your body sends the wrong signals. When your body isn’t getting enough rest, it lowers the levels of leptin in your blood stream and increases the levels of ghrelin. This will cause your body to signal you're hungry, even when you're not or that you're still not full , when you really are, causing you to over eat and gain weight. In one study, people suffering from lack of sleep consumed 300 more calories per day than the group that was getting enough sleep. That could add up to 30 pounds in one year alone!

Not only does lack of sleep cause an imbalance in the hormones that control hunger signals, it has also been shown to drastically slow metabolism. This means your body will burn less calories throughout the day than if you had been getting enough sleep. So, combine heavier appetite, inability to tell when you're full and a lower metabolism?! That's just asking for some serious weight gain, which puts your entire body at risk for stroke, diabetes and even cancer.

How Apple Neglected Sleep

Mon, 20 Oct 2014 09:18:00 -1000

Apple is launching its newest innovative product in 4 years, the Apple Watch, the companies’ first wearable device. This watch is water-proof and comes in 3 different styles (Apple Watch, Apple Watch Sport, and Apple Watch Edition) with 2 different touch screen sizes (1.5 for women and 1.7 for men).

What’s even more special about this Apple Watch is the potential to “revolutionize” personal healthcare, via the devices pairing with Apples’ new iPhone and health kit software. With health data monitoring becoming a worldwide trend; Apple has reportedly hired experts in sleep research, fitness and nutrition. “Apple Watch gives us the ability to motivate people to be more active and healthy,” Apple CEO Tim Cook stated. The watch can track movement and your heart rate with its sensors on the back of the device. There will be two apps specifically dedicated to fitness.

Among the experts hired to work on Apples highly anticipated project, is Roy J.E.M Raymann. Roy is an expert researcher on sleep, who has extensive experience on wearables, sensors, and non-pharmacological methods of improving sleep quality. Unfortunately, CEO, Tim Cook was quoted saying “…We think that based on our experience of wearing these (The Apple Watch) that the usage of them will be really significant throughout the day. So we think you’ll want to charge them every night, similar to what a lot of people do with their phone.”

Tracking sleep patterns has been a major area of focus for popular fitness tracking products on the market. However, the Apple Watch does not track sleep. Almost every wrist-worn activity tracking device offers sleep tracking. Misfit, Fitbit, & Withings Pulse O2 to name a few, are some of the top sleep and fitness tracking modules.

Because of its advanced features and demanding power requirements, it is expected that users will charge the Apple Watch at night while asleep. The Watch is also a bit bulky and can be uncomfortable to sleep in. We believe Apple will undoubtedly do a great job at tracking your conscious health, yet it’s lack of data tracking ability in regards to sleep, is a real let down. Once again Apple’s battery life gets called into question, and this time, it’s the reason 1/3 of your life will not be tracked by Apple’s health kit software. We’re unsure why Apple would go through the hassle and expense to hire a sleep expert but we’re hoping this is proof that they will implement some form of sleep tracking in the near future.

What are your thoughts?

Will you buy the Apple Watch because of its “revolutionary” health kit or do you believe that the health kit is not complete without a practical sleep tracker?

The Power of the Brain During Sleep

Thu, 18 Sep 2014 09:46:00 -1000

Many of us thought our minds completely shut down during sleep; incapable of processing information and making informed decisions. Recent studies have proven otherwise.

A study published in Current Biology, showed that complex stimuli can not only be processed while we sleep but that this information can also be used to make decisions; similar to being awake. When we’re asleep, the brain regions critical for paying attention or implementing instructions are shut down, which makes it impossible to start performing a task. The study, instead, tested for a continuance of decision making in the brain after sleep onset; by providing participants with an automatized task just before falling asleep.

Participants in the study were asked to categorize words in two specific groups by pressing a left or right button. One category had “real words” such as hammer, cat, hat etc. The other category contained pseudo-words. A pseudo-word is one that could exist in a language in that all of its sounds and combinations are permitted, but it has no meaning whatsoever such as fabu, and piggle. Once the task of identifying the word and categorizing it became almost automatic, participants were asked to continue to respond to the words, but were permitted to fall asleep. Participants were being hosted in a dark room in a laying down position, which ushered most participants to close their eyes and fall asleep.

EEG electrodes were placed on participant’s heads to monitor their state of vigilance. Once they were asleep, participants were given new words from the same categories. While asleep, participants stopped pressing buttons, BUT their brains were still responding to the words. Researchers looked at the activity in the motor areas of the brain, as it is possible to see whether someone is preparing a response and toward which side. Applying this method to the sleeping participants showed that even during sleep, participants’ brains continued to routinely prepare for right and left responses.

As the participants awoke and the experiment came to an end the participants who fell asleep had no memory of the words they heard during their sleep. Participants confidently recalled the words they heard while they were awake. So not only did the test subjects process complex information while being completely asleep, but they did it unconsciously, with no memory of the decision making occurring.

As studies continue to come out on the impact of sleep and the brain, it is easy to see we still have much to learn. We know that good sleep has great mental, physical and emotional benefits and bad sleep has the exact opposite, but the effects of good and bad sleep on the brain is still being studied and researched. We are excited to see the advancements in sleep research and are happy to bestow this information onto our friends, customers, followers and other sleep enthusiasts.

Sleep Deprivation can cause a decline in Brain Volume

Tue, 09 Sep 2014 06:20:00 -1000

Sleep Deprivation can cause a decline in Brain Volume:

According to a University of Oxford study researchers said, “Sleep repairs and restores the brain.” They surveyed 147 adults, aged between 20 and 84 years, about sleep habits to determine the relationship between sleep difficulties and brain volume. The survey pertained to sleep duration, how long it took subjects to fall asleep, and the use of sleeping medications. All participants also underwent two brain scans.

Researchers found that sleep difficulties caused a rapid decline in brain volume in frontal, temporal and parietal areas. The impact was higher in participants above the age of 60.

Author Claire E. Sexton, in a press release stated, "It is not yet known whether poor sleep quality is a cause or consequence of changes in brain structure, There are effective treatments for sleep problems, so future research needs to test whether improving people's quality of sleep could slow the rate of brain volume loss." If that is the case, improving people's sleep habits could be an important way to improve brain health."

Part 3 – Sight

Thu, 17 Apr 2014 09:09:00 -1000

When you think of sleep and the sense of sight, I’m sure you think of darkness. When trying to sleep, lights are typically turned off and eyes are closed, so what can you possibly do (besides closing your eyes) to increase sleep quality when it comes to sight?

We are glad you asked!

Let’s start with basic cleanliness. Results from a survey commissioned by the National Sleep Foundation (NSF) suggest that people sleep much better when their bedrooms are comfortable and clean. A well-organized clean bedroom can make all the difference in how you generally feel prior to sleep.

Electronics & Artificial Lighting

Sunlight and artificial light work to activate the brain’s natural reaction to wake up. Light suppresses melatonin production and keeps your mind working as if it was not preparing for sleep.

Optimal sleep conditions revolve around complete darkness and minimal to zero electronic disturbances. When creating the optimal sleep room, begin to take an inventory of products that harm sleep quality. You will notice that electronics typically encircle your bed and some may even sleep with you (i.e. cell phone, and tablets).

Televisions are a huge distraction and they do not make your bedroom conducive to sleep. Many surveys suggest that many Americans might be losing valuable shut-eye because they spend the hour before bedtime in front of the electronic glow of a television, cell phone, tablet or computer. We recommend removing televisions from a bedroom entirely to prevent watching television in bed. If you want to watch television, go to the living room. When you want to sleep go to the BEDroom. Separating the two rooms will help your internal consciousness of identifying your bedroom with sleep and your living room with entertainment.

When relaxing in bed prior to sleep it is recommended to use a nightstand light with a low wattage light bulb. This reduces the amount of light in the room to one light source. This light source is preferred for reading as opposed to backlit devices (i.e. tablets and smartphones). An eReader on the other hand that does not operate off of a backlit lighting source (i.e. Amazon Paper White Tablet) is a good alternative to a book and nightstand light.

Have to go to the bathroom in the middle of the night? DO NOT turn on the lights. Use a flashlight to go to the bathroom - keep the light to a minimum so it will be easier to go back to sleep.

Natural Lighting

Sunlight as opposed to artificial light regulates our sleep cycle and is why we sleep at night and are up during the day. If you are having trouble regulating your sleep cycle, it is recommended to wake up and go by a window or go outside to let natural sunlight naturally wake you. It is also recommended to regulate your sleep patterns by going to sleep and waking up

The Brand New Mediflow Elite Pillow

Mon, 18 Nov 2013 09:41:00 -1000

Now introducing the newest addition to the Mediflow family of products; The Mediflow Elite Pillow, our finest quality!

The Mediflow Elite Pillow contains the timeless water base technology that has made Mediflow famous. The water base pillow product category has been pioneered by Mediflow and the company continually innovates and develops the Mediflow Pillow to provide its customers with a product that ensures a great night’s sleep. The most recent addition to the product line is our highest quality and can now be exclusively purchased at FrontGate and select Bed, Bath and Beyonds. The following features have been added to the Mediflow Pillow to make the New Mediflow Elite Pillow:

Ø Hand Sewn Woven Rope Cord Edge

Ø 30 Day Money Back Satisfaction Guarantee/3 Year Warranty against any manufacturing defects

Ø 300 Thread Count/100% Sateen Cover

Ø INVISTA’s Newest PURESTUFF Polyester Fiber which is loftier and will stay lofty longer

In 1994, Mediflow produced the original water base pillow and actively gained recognition in retail markets such as Amazon, where the Mediflow Pillow is the number 1 selling pillow, with over 4 million sold and over 1,000 reviews averaging 4 out of 5 stars. Besides gaining notoriety in the retail markets, The Mediflow Pillow has been praised by healthcare professionals after the release of a Johns Hopkins School of Medicine clinical study that ranked The Mediflow Pillow best in all categories tested, including quality of sleep and reduction in neck pain. The Mediflow Elite Pillow is now being sold at a select number of Bed, Bath and Beyonds in the United States.

Mediflow believes in the importance of sleep and it's impact on one's overall health. The added benefits for achieving a quality night's rest range from energy, confidence, less stress and increase in physical appearance. In a world where you are constantly on the go, we believe when you do lay your head onto your pillow, it should be a pillow that has been trusted by over 4 million people and approved by prestigious health institutions such as Johns Hopkins University School of Medicine. Give us a try and we promise not to disappoint. We are so confident in our pillow that we offer a 30 day money back guarantee and a 3 year warranty against any manufacturing defects. The holiday season is here, so give a loved one, “the gift of a good night’s sleep.” We promise it will be the gift that keeps on giving!

The Mediflow Elite Pillow is exlcusively sold at Bed, Bath & Beyond and BedBathandBeyond.com

Find a Bed, Bath & Beyond location near you by clicking the link below.

https://www.facebook.com/Mediflow/app_120943004606148

Ever Wonder How Your 5 Senses Impact Your Sleep?

Wed, 17 Jul 2013 08:29:00 -1000

Part II - Smell & Touch

In part 2 of this mini-series, we will be looking at the sense of smell and touch. Each of these two senses can be stimulated to promote sleep. Knowing how to set your sleep environment up for sleep success is largely based off its smell and how comfortable you are in bed. We will be diving deeper into which scents are scientifically proven to promote sleep and what bedding products are the best to get a great night’s sleep.

Starting with scent, let’s talk about the holy grail of scents -- lavender. According to a Wall Street Journal article, Lavender’s aroma has been shown in human studies "to slow down heart rate, slow blood pressure and put you in a parasympathetic state, which is a relaxed state," says University of Miami School of Medicine scientist Tiffany Field, who has studied the effects of lavender on relaxation and sleep. So instead of counting sheep, try using lavender to place your mind at ease and relax your body. If lavender isn’t quite the scent for you, try some of these other scents that have been proven to relax the mind and body according to naturalhealthontheweb.com: chamomile, bergamot, sandalwood, mandarin, jasmine, vanilla, rose, lilac and ylang-ylang. All these scents can be purchased as a candle, incent or oils, but incents and candles should never be burned during sleep because of the danger of a fire. So instead, try some scented oils or other aromatherapy products that can be placed in the corners of your bed or room for maximum aroma exposure.

Purchasing candles and oils is a relatively inexpensive investment to promoting quality sleep. Bedding on the other hand is a bit more expensive but worth the expenditure as it will be used 1/3 of every day.

Being physically, mentally and emotionally relaxed before sleep is the main ingredient in getting a good night’s rest. Even having fresh clean sheets can impact the quality of sleep. According to Dr. Michael J. Breus a sleep expert, found that 78 percent reported more excited about going to bed when they have clean sheets, 71 percent reported sleeping better on clean sheets, 29 percent reported going to bed earlier when they have clean sheets on the bed. Fresh sheets are an easy way to give yourself a clean start to getting a good night’s rest, room temperature is also a quick fix to promote sleep. It really depends on the temperature you enjoy but I have always found that a room that is a little cooler allows me to use my comfortable blanket to keep myself warm.

Your mattress, pillow, sheets and comforters are all important to how you sleep. Each of these products needs to fit a comfort level that encourages you to go to sleep. Mattresses, pillows, sheets and comforters range from cheap to extremely expensive; the most expensive products are not necessarily the best products nor are they the best product for you. The leading cause for poor sleep is a bad mattress. One third of your life you spend sleeping, so why not splurge on a mattress and/or pillow that will ultimately help you enjoy that 1/3 of your life. Each individual is different and the sleep council has a great way of breaking down each mattress and its benefits and downfalls, check it out here: http://bettersleep.org/mattresses-and-more/mattress-types. This site is a great starting point when purchasing a new mattress.

When it comes to pillows, I believe the decision is obvious; The Mediflow Pillow is the only clinically proven pillow to improve quality of sleep and decrease overall neck & back pain. It has a 4 out of 5 star rating on Amazon and was reviewed by over 900 people. Over 4 million Mediflow Pillows have been sold and is the top selling pillow on Amazon. We do not believe the pillow should be approached as a one size fits all type product. Which is one of the many reasons why the Mediflow Pillow works for all. It is 100% customizable. Depending on the firmness you desire, simply add or subtract water from the water bladder to achieve the best possible firmness and support.

The right combination of bedding and scents can be the key to your sleep success. If you are having trouble sleeping, clean your sheets, place scented lavender oils around the room and make sure your mattress suits your comfort preference. Sweet dreams and tune in next time for a blog written on how hearing different sounds or music may positively or negatively impact your quality of sleep.

Thanks for tuning in and be sure to follow us @MediflowPillow and Like our Facebook page (facebook.com/mediflow) for more sleeping tips, info and friendly banter!

Ever Wonder How Your 5 Senses Impact Your Sleep?

Wed, 24 Apr 2013 07:28:00 -1000

After hearing the staggering facts on sleep deprivation, and its effects on one’s health and the health and well-being of those around them, such as:

Each year sleep-related accidents and mistakes cost U.S. businesses an estimated $56 billion a year, causes nearly 25,000 deaths and results in over 2.5 million disabling injuries [1]. I decided to focus on ways to increase sleep quality in a natural and healthy manner.

Often times many people take the quick fix approach to solving sleep problems with potentially dangerous solutions like sleeping pills. According to the Alliance for Natural Health, 60 million prescriptions for sleeping pills were filled in 2011, that’s compared with 47 million in 2006[2]. The number continually increases as the general population uses a quick fix strategy for sleep. Unfortunately sleeping pills may make you go to sleep quicker BUT according to a study published in the British Medical Journal, if you take a prescription sleep aid, even as little as 18 pills throughout the year, you increase your risk of premature death by four times. And if that isn’t bad enough—you increase your risk of cancer by 35%[3].

With 70 million Americans (22% of population in U.S.) suffering from a sleep disorder and 42 million of those 70 million chronically suffering from a sleep disorder, it can be no surprise that sleeping pill consumption is on the rise[4].

But have no fear, there are many simple ways to increase your quality of sleep in a natural, and healthy way. Instead of the obvious suggestions for increased quality of sleep, I have focused on all 5 of our senses (Taste, Hearing, Smell, Touch and Sight). Each one of these senses can be used to encourage your body to relax and place your mind at ease, which provides a great base for a good night’s rest.

A great night’s sleep is not only attributed to a single cause and effect. Great sleep comes from a combination of elements. Many, if not all of those elements are under your control. If you engage each of your 5 senses to stimuli that promote sleep, you will find your quality of sleep may improve significantly. Below I have listed each of the 5 senses and how to stimulate each sense prior to sleep to maximize quality.

Part 1 - Taste

Food you eat prior to sleep can positively or negatively affect your sleep. Keep reading to discover what foods can promote sleep, and what foods can deter sleep.

Foods You SHOULD NOT Eat

Before sleep we know not to eat high fatty foods because our body cannot burn off the calories prior to sleep, so our body will be working through the night to attempt to digest the fats and protein. Besides food containing high fat and heavy protein, food containing sugar is never a good option prior to bedtime either, because the high sugar content promotes nightmares. According to an article on the Fox News Network, a recent study has shown that 7 out of 10 people who eat junk foods like candy bars before bed are more likely to have nightmares[5].

High fat, heavy proteins and junk food with high sugar content should be eaten at least 2 hours prior to sleep. During digestion of these foods an increased amount of blood flow to the digestive system occurs which can keep you awake. If you allow for two hours of digestion prior to sleep the heaviest part of digestion can take place and some of the sleep enhancing effects can take place after the two hour period of time.

Foods You SHOULD Eat

Now that we have the foods that we SHOULD NOT eat prior to sleep out of the way, let’s get into what we CAN eat.

When I was a boy, I remember my mom would make me a nice glass of warm milk, if I could not go to sleep. At the time I had no idea why this worked, but it worked like clockwork. Warm milk provides a number of sleep inducing effects from the tryptophan amino acid that it contains and the effect is has on the melatonin in your brain. Both tryptophan and melatonin create a sense of calm and relaxation. I guess this is why they say, “momma knows best.”

Cottage cheese is a great snack to be eaten at least 2 hours prior to sleep because it contains light, slow-digesting casein proteins that will distribute the amino acids to the muscle tissues for hours to come. Cottage Cheese contains the amino acid tryptophan, which will naturally induce sleep in the body and help you get a better night's rest

Oatmeal is another great nutritious snack prior to sleep because of its rich fiber carbohydrate profile which releases serotonin. Serotonin is a “feel-good” serotonin, that decreases stress and calms the body. Peanuts, and peanut butter is another snack that provides the release of serotonin via the rich source of niacin that peanuts provide. Peanuts are rich in fat and protein so the serving size should be kept to a minimum.

If your sweet tooth grabs you prior to sleep, put it to sleep with the only fruits that contain the sleep inducing hormone, melatonin. Those great fruits are the grape and the cherry. Add some grapes and cherries to cottage cheese and you might in fact have the best pre-sleep snack, known to man.

In conclusion, the snacks/foods that contain low-fat, low-sugar, high melatonin and high serotonin are the foods we should be consuming prior to sleep. The food we eat before sleep should remain a snack of some sorts and not a whole meal, as we now know that a large caloric intake prior to sleep will keep the body up digesting instead of inducing the body into a relaxed nature.

Next week I will be focusing on the senses of smell and touch. Come back next week to find out how something as small as a scent can provide the foundation of an environment conducive to sleep.

[1] Thorpy, Michael and Jan Yager. 2001. Encyclopedia of Sleep and Sleep Disorders. 2nd Ed. New York, NY: Facts on File, Inc.

[2] "Die Early with Sleeping Pills." Anh-usa.org. The Alliance for Natural Health USA, 29 Oct. 2012. Web. 17 Apr. 2013.

[3] Mann, Denise. "Sleeping Pills Linked to Raised Risk of Death, Cancer: Study." US News. U.S.News & World Report, 28 Feb. 2012. Web. 17 Apr. 2013.

[4] Nadelson, Carol C., ed. 2001. Sleep Disorders. Philadelphia, PA: Chelsea House Publishers.

[5] Golokhov, Dave. "10 Foods to Avoid before Bed." Fox News. FOX News Network, 15 Apr. 2012. Web. 17 Apr. 2013.

Take Sleep Back with a Curfew on Your Electronics

Mon, 25 Feb 2013 09:18:00 -1000

Whether or not we’d like to admit it, we are all guilty. Between email, TV, cell phones, and various social media platforms, we leave ourselves very little time to sit down and let our brain relax. Our accessibility to information, technology and social networks has increased our engagement with smart phones, smart TVs, tablets and other electronics. Our ability to be connected and accessible to work, friends, family and other contacts at any time of the day has our mind on edge. Often times cell phones are never turned off for sleep; instead they end up on our night stand, in our beds or under our pillow. Our obsession of staying connected has reduced the quality of sleep we all need to live a healthy and productive life.

The over exposure to electronics has started at such a young age it is not uncommon to see pre-teens with cell phones, and social media accounts. Technology has forever changed the way we communicate but is it changing how we sleep as well? A nursing professor at Villanova University is concerned that for some teens, cell phones have taken over a whole new aspect of life. To these teens texting has become something more than second nature; it’s become an activity of the unconscious. Teens have reported sending texts into the wee hours of the morning when they were seemingly fast asleep. It is not until the next day that they realize the odd, and sometimes inappropriate, texts they had sent the night before.

Sleep used to be a restful time when we could escape the stresses of our daily lives but our overdependence on technology has landed our cell phones and ipads in bed with us. Experts say that ditching these devices at least a half an hour before bed may actually improve our quality of sleep. Technology has wedged itself into every aspect of our daily lives, are we going to let it take our sleep as well?

I challenge you to take the Electronics Curfew Challenge! For one week only, try turning of all your electronics in your bedroom 30-45 minutes prior to going to sleep. After you wake up record your observations and share them with the Mediflow Community via Facebook or Twitter (@MediflowPillow #ElectronicsCurfew).

I am starting the Electronics Curfew Challenge tonight (February 25^th). I will be tweeting about it @MediflowPillow hash tag #ElectronicsCurfew, and posting to the Mediflow Facebook page; so check out my observations and see if you agree.

Give yourself an Electronics Curfew and start taking your sleep back!