sleep writer

The Easy Guide to Becoming a Morning Person

2013-05-21T08:17:00.000+05:30

If you are a 'night owl' then waking up early may not be your cup of tea. Here's a quick (but easier-said-than-done) guide to transform yourself into a morning person.

Go to bed early

It's not rocket science. Even a morning person needs to get an adequate amount of sleep (this may vary individually). So plan the night before, and sleep early. Having a sleep-friendly bedroom will help you fall asleep quickly. Drinking a little extra amount of fluids can help you, since a full bladder in the morning is a good enough reason to get up. But don't overdo it.

Get quality sleep

Never underestimate the benefit of quality sleep. Poor sleep quality will make you sleep more and still feel tired in the morning. A quiet bedroom, good quality mattress and pillows, getting treatment for sleep disorders all help you to sleep better.

Wake up to your alarm

An alarm comes in handy when you need to change your sleep habits. Set your alarm to go off at a multiple of 90 minutes (e.g. 6 hours, 7.5 hours, 9 hours) works best. Our sleep cycles usually last for 90 minutes, so the alarm goes off when we are in shallow sleep, making it easy to get up.

During the first few days, keep a back up alarm set at your usual wake up time.

Reward yourself for waking up early

The most difficult part of getting up early, is the first few minutes of trying to get out of bed. It's so easy to crawl back into bed and snuggle. One way to overcome that temptation is to reward your new found good behaviour.

Start doing a workout (plan this the previous night), make yourself a cup of tea or (my favourite option) listen to upbeat music. Rewards not only strengthen your new habit, but is also helps you to make good use of your extra few hours in the morning.

Practice makes permanent

It might take you a while to adjust to the new routine, but keep pushing yourself. You might miss out every now and then, but stay positive.

What's your secret to waking up early? Share your own tips!

My Pet is My Alarm Clock

2013-05-20T01:07:00.000+05:30

I once had a pet cat who wakes me up in the morning. It's amazing how quickly they adapt to assume the role of an alarm clock.

Having your pet dog or cat wake you up isn't rare. But such behaviour isn't always welcomed by pet owners. While you can turn off your alarm on weekends to catch an extra bit of sleep, your pet alarm don't come with a snooze button.

Why do pets wake their owners?

You might think it's your pet's superior intelligence, but waking up owners is often a behaviour reinforced via classical conditioning.

Let me explain.

Your pet can wake up early one day feeling hungry. Since it can't find it's owner, it might walk into your bedroom and start barking or meowing. You might get up and feed your pet. That simple act of feeding, is a reward in the eyes of your pet. The reward strengthens the behaviour of waking you up early morning. So the next day, your pet will try even harder to wake you up to reap the rewards.

So in a way it's you, who set the alarm, in the first place.

How to stop your pet alarm

Sooner or later you will be annoyed by our pet's 'alarm clock' behaviour. When it does, you might find the following steps useful to change it's bad habits.

Stop rewarding your pet

You encouraged it (maybe unintentionally), so it is up to you, to correct it. Avoid waking up to your pet's calls. And don't associate waking up with feeding.

Reinforce good bahaviour

Wait till your pet gives up trying to wake you, and reward the silence. So your pet will learn that it is the silence that gets them food, not to noise or scratching.

Create a distance between you and your pet

If your bedroom has a door, close it so your pet can't come onto the bed. Wear ear plugs if door-closing isn't an option.

Make your pet sleep more

Play with your pet late at night to make it tired. Feed them dinner late so they are less likely to be hungry in the morning. You can even use thick curtains to block out light to make it seem dark in your pet's room.

Does your pet wake you up early morning? Share your story and tell us how you dealt with it.

7 Interesting Facts About Microsleep

2013-05-18T03:03:00.000+05:30

1. What is microsleep?

We all have experienced drowsiness. When extreme drowsiness causes us to sleep momentarily, it is called microsleep. Microsleep can last from a faction of second upto 30 seconds.

2. What causes someone to microsleep?

Sleep deprivation is a the main reason for microsleeps. It can also occur as a result of extreme fatigue, narcolepsy, idiopathic hypersomnia and depression. So anyone can have microsleep.

3. Aren't short naps good for you?

Taking a short nap is helpful when you're sleepy. But microsleep occur suddenly, without prior warning. Very often you are completely unaware of having a brief nap. While this may not affect you badly while reading a newspaper, it can lead to grave consequences when you doze off while driving or doing a hazardous task. Microsleeping is responsible for many motor traffic and workplace accidents.

4. How can you tell if a person is microsleeping?

Fixed gaze, drooping eyes, slow eyelid closure, complete failure to respond and head nodding are telltale signs of microsleeping.

5. Are there any tests to confirm microsleeping?

EEG recordings, which measure brain's electrical activity can be used to confirm microsleeping. When you close your eyes and fall asleep, the brain waves change from alpha to theta waves. The same occurs during microsleeping. The domination by theta waves is considered as a microsleep. This is an oversimplified explanation as various regions of the brain act differently during microsleep.

6. Does the whole brain shut down during microsleep?

Microsleeping can be described as a localized sleep by several regions of the brain. The areas controlling vision, co-ordination go into sleep, while others are active.

7. How to prevent microsleeping

If you are worried about microsleeping, or caught yourself suddenly jerking into consciousness, then you need to improve the quality of your sleep to prevent microsleeps. Avoid sleep deprivation and accumulating sleep debt. Seek treatment for sleep disorders. Avoid drowsy driving or other high risk activities when you feel sleepy.

Do you know someone who microsleeps? Share this post with them and tell us their story!

Pregnancy Sleep Tips

2013-05-16T08:00:00.000+05:30

Pregnancy can bring more challenges to your sleep habits. Changes in your body might force you to change your sleep posture. Or the frequent visits to the bathroom and heartburn can really tax your sleep. Here are few tips to help you overcome these problems and enjoy a quality sleep during pregnancy.

Learn relaxation techniques

Expectations and worries can make pregnancy a stressful experience. Try learning deep breathing, progressive muscle relaxation, meditation or yoga to help alleviate anxiety and stress. Since some mothers need bed rest for a safe pregnancy, always consult your doctor regarding your choice of physical activities.

Drink fluids wisely

The growing baby takes up space inside the tummy leaving the bladder less room to expand. Frequency urination is a common symptom particularly during the first and last trimesters. So drink plenty of fluids during the day but reduce it close to bedtime to prevent your bladder from disturbing your sleep.

Adjust your sleep posture

If you sleep on your stomach, then the growing belly can make it difficult to maintain your preferred sleep posture. As the pregnancy progresses, sleeping on your back compresses the large blood vessels, reducing the blood flow to the baby. Best position to sleep is on your side (preferably your left side).

Grab extra pillows

When you sleep on your side, keep a pillow under your knee and tummy to support your body. Alternatively, you can use a body pillow for support.

Take naps during the day

Short day time naps can help you overcome tiredness and make you more relaxed. Heartburn can aggravate when you sleep soon after a spicy meal. Keep a gap of at least 2 hours to minimize heartburn and acid reflux. Limit your naps to 30 minutes so you wake up refreshed. Too much daytime sleep can make you sleepy and also prevent you from falling asleep at night.

Don't forget sleep hygiene

Good sleep habits like sleeping and waking at regular times will also help you during pregnancy. Also keep your bedroom colourful and clean.

Keep away from sleeping pills

It is best to minimize the use of sleeping pills to avoid any harm to the growing foetus. But some medications are registered to use during pregnancy to help overcome sleep problems. Always ask your doctor before taking any sleeping medications.

If you are worried about having a sleep disorder during pregnancy, talk to your doctor. Your sleep disorder can be a sign of another illness like depression or sleep apnoea.

Share these tips with a pregnant mother and add anymore tips that have worked for you.

How to Wake Up Early Without an Alarm Clock

2013-05-15T19:49:00.000+05:30

Waking up to an alarm can be a real pain. It is even more painful to forget to set up the alarm and wake up late to miss something important. Is there an alternative to alarm clocks? Can our biological clocks be used to wake up early morning?

The following steps will help you wake up naturally without an alarm clock.

1. Regularize your biological clock

Our internal clock can get disturbed by bad sleep habits. Our biological clock is synchronized with the light and dark. When you get too many naps during the day, the body gets mixed signals. Stick to a regular routine. Night shifts and jet lag can ruin your internal clock and it could take weeks to get things in order. Too much caffeine in the night can also prevent the body from relaxing and slowing down before sleep, which is a natural part of our daily habits.

Poor sleep habits is one reason for alarm clocks to exist. So get your internal clock in shape before anything else.

2. Assess how much sleep you need

Not everyone requires the same amount of sleep. Sleep requirements also vary with age. While a toddler can sleep up to 14 hours, an adult requires only half that number.

Signs of sleep deprivation can help us assess how much sleep we need. Excessive daytime sleepiness, inability to pay attention, forgetting simple tasks and falling asleep too quickly (reduced sleep latency) all point to inadequate sleep.

3. Practice waking up at a fixed time

Waking up at a regular time helps your body adjust to a rhythm. You might need an alarm clock to help you with this. And often we set our alarms to go off at a fixed time in the morning. With time, the body will adjust and will 'switch-on' just before the wake up time.

4. Go to sleep at a regular time

Similar to waking up, going to bed at a regular time will help your body relax and anticipate sleep. This helps you to enjoy better sleep. Good quality sleep makes it easier to wake up in the morning, because your body has had enough rest.

When you go to bed, picture yourself waking up in the morning. Give suggestions to your brain to wake up at the desired time. Talk to yourself and say you're going to wake up.

5. Minimize sleep disturbances

External stimuli can affect the quality of your sleep. Waking up during sleep can disrupt the sleep cycle and make it difficult to wake up at the desired time. Our blog post on creating a sleep-friendly bedroom will point you in the right direction.

6. Plan your morning routine

When you have some task to do in the morning, it motivates you to wake up. But it has to be something you like doing. If you are keen on fitness, then do a light workout soon after waking up. I found that running can be a good motivator to wake up. It is much easier to run early morning, so it acts as an incentive to wake up early. Watching television, drinking tea or enjoying the sunrise can be used to motivate yourself.

7. Don't throw away your alarm clock, just yet!

Even after following all the above steps, you can't guarantee 100 percent success. So when you have an important appointment, have the alarm clock as a back up, 20 or 30 minutes later than your wake up time. That will take away the stress of trying to wake up all by yourself.

Try this and you might be surprised how amazing and accurate our biological clock can be. But it can get affected by mood, stress or illnesses.

Have you ever had any success waking up without an alarm clock? Share your views with us!

Try These Natural Sleep Remedies to Prevent Insomnia

2013-05-02T01:34:00.000+05:30

When you don't get enough quality sleep, it is easy to turn into sleeping pills for a cure. But try these natural sleep remedies that can help you improve you sleep. Sometimes, a few adjustments to your daily routine is all you need to switch back to good sleep.

Modify your diet

Food habits can mean the difference between good sleep and twisting and turning in bed with insomnia.

A light dinner helps your body to relax. It also minimizes acid reflux, which can interfere with good sleep. Avoid caffeine (tea, coffee, milk chocolate) in the evening and night. If you must have chocolate, then stick to dark chocolate which improves sleep. Oatmeal, cherry, banana, honey and cheese promotes sleep. Soy based products also interfere with sleep when consumed later in the day.

If you don't eat enough food containing calcium (milk, yogurt, cheese, almonds, fish etc.) and magnesium (almonds, potato, rice, soybeans and oatmeal etc.) then consider having a calcium and magnesium supplement. Calcium and magnesium can help you relax and enjoy a good sleep.

Having a glass of milk before you sleep helps you fall asleep faster and give enough calories to keep your body running during sleep.

Relaxation techniques

Anything that helps your mind to calm down before lying down in bed will help you enjoy a good sleep. It will cut down on sleep latency, which means you will fall asleep faster.

Meditation can reduce your stress level and help you get into sleep. Progressive muscle relaxation is another way to loosen up before you hit the sack.

Exercise wisely

Physical activity will help you overcome the stress build up during the day. But exercising few hours before going to bed is a bad habit with bad consequences. Try to space out your workouts with your napping time. Also try light exercises like yoga, if you only have spare time available for workout close to your bedtime.

Relaxation music

Listening to soothing music can help you relax and enjoy a good sleep. Noise pollution during sleep, on the other hand interferes with your sleep, especially if you are a light sleeper.

Aromatherapy

A good aroma can lift up your spirits. The smell of lavender can induce sleep.

Tweak up your bedroom

Having a cozy bedroom is one way to beat insomnia. Few months ago I wrote a blog post on how to create a sleep-friendly bedroom.

Sleep on a hammock

If you aren't the kind that hugs your bed, then try sleeping on a hammock. Gentle rocking helps you to fall asleep faster. Your sleep is also immune to noise pollution when you sleep on a rocking bed. If you can't find a hammock, at least dreaming of a hammock or a boat itself can help you sleep better.

Cold shower

Having a shower in the night helps you to relax before bedtime. It also cools your brain and reduce the metabolism so you can fall asleep more easily.

Good sleep hygiene

Benefits of good sleep hygiene can never be underestimated. Sleeping and waking up at regular times will help your body adjust to a rhythm that promotes good sleep.

Fatal Familial Insomnia: The Disease That Kills You by Keeping You Awake

2013-04-30T01:06:00.000+05:30

Fatal familial insomnia is a rare genetic disease. It is death sentence coded in the genes of an unlucky few, that makes them suffer from chronic insomnia and eventual death.

We all suffer from bouts of insomnia every now and then. But people living with fatal familial insomnia never get a chance to turn back the tide and sleep normally.

A ferocious sleep disorder

Fatal familial insomnia (FFI) is an autosomal dominant genetic disease. So an affected person has a 50% chance of transmitting the condition to his or her progeny. But this disease is extremely rare, with around 40 families harbouring this genetic defect.

The genetic defect is in the short arm of the chromosome 20.

The victims of this fatal familial insomnia lead a normal life, until the onset of symptoms around 50 years of age. But it is known to occur at ages between 18 to 60 years. The genetic defect results in production of an 'abnormal' protein. This 'abnormal' protein gets deposited in the brain, resulting in degeneration of the brain tissue.

Symptoms of fatal familial insomnia

The disease progress in four stages. Deaths occur between 7 to 36 months from the onset of symptoms. The people suffering from fatal familial insomnia doesn't seem to sleep beyond sleep stage 1.

Progressive insomnia leading to panic attacks and phobias (lasting around 4 months)
Hallucinations (lasting around 5 months)
Complete inability to sleep and marked loss of weight (3 months)
Dementia, unresponsiveness leading to eventual death (6 months)

Can chronic insomnia cause death?

The precise cause of death of fatal familial insomnia is uncertain. But many animal studies have shown that total sleep deprivation can lead to death in a matter of days. Autopsies done on FFI subjects have not revealed enough brain damage to account for the deaths. If this is the case, then controlling the symptoms of insomnia can prolong the life of these people.

No cure, only palliative care

As the name suggests, there is no cure for this condition at present. Even gene therapy has not been a success. The only mode of treatment is to alleviate the symptoms. Sleeping pills and sedatives do not work well for these unfortunate patients.

If you want to read more about this rare condition, the following links might interest you,

Also read the post about the man who never slept in 38 years, and obviously didn't suffer from FFI

Can Sleeping Without a Pillow Improve Your Posture?

2013-04-06T18:10:00.000+05:30

Humans didn't always have the comfort of sleeping on a pillow. The most ancient pillows found in China and Egypt were made of wood or stone. During the middle ages, it was considered a weakness to sleep on a pillow. So can we actually benefit from sleeping without a pillow?

Benefits of sleeping without a pillow

People who sleep on their backs can improve their posture when they without a pillow. Some even say that sleeping without a pillow has helped them overcome neck pain associated with sleeping. Pillows can restrict your movements during sleep. So sleeping without a pillow also gives your body a wider range of movements.

If you sleep on your back, then sleeping pillow-less can improve posture and theoretically increase your height a little. It is a result of your back and neck being straightened and the general improvement in posture. So it won't help you 'grow' taller.

Drawbacks of sleeping without a pillow

Pillows support your neck. And if you are a side sleeper, a pillow will help your neck to remain straight while you sleep. Going pillow-less or sleeping on a tall pillow can tilt your neck and strain your neck muscles.

A pillow also provides comfort for the head. This helps you fall asleep faster.

Is it good or bad?

In the end, whether or not to sleep on a pillow is a personal choice. Your fitness level, sleep posture, sleep disorders or neck problems all contribute to it. If you think your pillow is giving you troubles, then try sleeping on a towel roll (you can make your own by rolling up a towel and keeping it under your neck).

Do you know someone who sleeps without a pillow? Share it with them and try it yourself and tell us whether it helped you to get a better sleep.

Can Sleeping with Earplugs Damage Your Ears?

2013-03-28T23:13:00.000+05:30

Not everyone has the luxury of sleeping in a quiet bedroom. Snoring partners, nearby traffic or railroads all contribute to noise pollution. Shift work and jet-lag, force us to nap during daytime amidst noise. Apart from disturbing your sleep, noise pollution has many ill effects on your health. Earplugs are an easy solution to tackle noise pollution.

But is it safe to use earplugs? What precautions do you need to take when using earplugs?

Earplugs cut off only a portion of noise. Usually it cuts the background noise, leaving you receptive for your alarm tone and human voice.

Ear infection

Earplugs close the external ear canal, and prevent the natural drying process. The moist, warm environment invites bacterial and fungal growth.

Solution: Clean your earplugs with soap and water. Wash your hands before inserting them before going to sleep. And change them regularly.

Earwax compaction

The external ear canal is coated in earwax to protect itself from dust particles. They gradually flow out of the ear canal. When you push the earplugs too far, it can push earwax in, causing it to clog.

Solution: Insert the earplugs carefully and avoid pushing it too far inside.

Damage to eardrum

Earplugs make the external ear canal airtight. Overenthusiastic pushing of earplugs can suddenly increase the pressure inside the canal. Sleeping on your side can also push the earplugs inwards. This causes pain and can even wake you up. Same can happen when you try to remove it quickly.

Solution: Take care when inserting and removing the earplugs. When you try a set of earplugs, check them with your head turned sideways.

Dependency on earplugs

When earplugs are giving you good results, it tempts you to use them more often. Most of the ill effects of earplug use result from prolong use.

Solution: Try other methods to reduce noise pollution in your bedroom. Use thick curtains and use earmuffs.

Share this post with a friend who uses earplugs. And share with us your own problems or solutions with using earplugs

Here's a short video clip showing you the correct way of inserting earplugs.

8 Amazing Facts About Dreams

2013-03-21T22:48:00.001+05:30

1. We forget our dreams very quickly

Half of our dreams are forgotten during the first few minutes after waking up. And after 10 minutes, you can't recall 90 percent of your dreams But if you are suddenly awoken during REM sleep, you are more like to remember dream content more clearly and vividly.

2. Men and women have different dreams

Men dream about sex, violence and strangers. Women often have dreams about fear, losing a loved one or confusing emotions. Women also have more 'deja vu' dreams (dreams which you feel you've already experienced).

3. Normal physical rules do not apply to dreams

The laws of gravity don't apply to your dreams. So are many other rules. It is also what makes them much more interesting. Dreams don't often follow logic. It maybe because they mean something beyond the superficial story-line.

4. All characters in your dream are based on real people

You might not recognize every face in your dream. But they are all based on faces you have seen or interacted. Our brains have an endless supply of characters. Often they play a different role in your dreams than in real life.

5. Almost everyone see dreams

Dreams are common to everyone. Blind people also have dreams. Even your pet cat and dog have dreams while napping. Humans begin to dream around 3 years of age.

6. Dreams are not exactly what they appear to be

Often, the symbols or events in a dream have a hidden meaning. Dream interpretation is a whole field in itself. Psychoanalysts like Sigmund Freud believed that dreams represent our sub-conscious desires expressed in a symbolic way.

7. A stimulus from outside can modify your dream

It is not rare for a dream to get nudged into a new direction, following an external stimuli. Sounds that won't wake you up, can creep into your dreams. Even your bodily needs such as thirst or a full bladder and get incorporated into your dream.

8. Majority of your dreams are nightmares

Studies have shown that 75 percent of our dreams are on a negative theme. Children have more nightmares than adults. Some scientists believe that dreaming was a primitive way of reinforcing bad experiences. Something that would have helped our ancestors living in the caves.

How to Survive the Night Shift and Get a Good Sleep

2013-01-17T16:58:00.000+05:30

Nothing challenges your biological clock like a night shift. The body's internal clock is turned on it's head. And the results may leave you feeling sleepy all the time. More than half of all shift workers admit to falling asleep at work.

Night shifts can become the worst enemy of your sleep. But it shouldn't be so. And here's how

Adjust your sleep pattern prior to your shift

You can gradually change your sleep habits to better suit your night shift. You can practice staying up late and sleeping into the morning. If your company has a sleep-friendly shift rotation and allows a rest day prior to the night shift, then it becomes easier.

Improve your physical fitness

A healthy body can better tolerate the stresses of a night shift and allows you to remain alert during your shift. This can reduce the drowsiness related injuries at the workplace.

Nap before the shift

Take a power nap 2 hours before your shift. Even if you're working on an evening shift, this helps to keep you alert.

Change your eating habits

A light dinner makes you less drowsy. Also avoid sleep enhancing food like banana, oatmeal, almonds, cherries, dark chocolate and cheese. Having your meals at regular times of the day helps your biological clock keep its bearings.

Plan your social life

Keep your work and sleep schedules in mind when planning your social life. If it can be helped, don't tire yourself before the shift. Ask your family members and friends not to disturb you while you rest during the day.

Get exposed to bright light during the shift

Bright light that mimics the sunlight tells your body that it is not the time to have a nap. A poorly lit workplace on the other hand makes you feel more drowsy.

Use caffeine wisely

Shift workers are more addicted to caffeine than daytime workers. Caffeine can counter the symptoms of sleep deprivation. But it isn't a substitute for good sleep. The effect of caffeine can take last a few hours so limit your caffeine use close to the end of the shift. Try to be caffeine-free during the last hour of work. Too much caffeine in your body can interfere with your sleep after the shift.

Avoid alcohol at all costs

Alcohol can put you to sleep faster, but it disrupts your sleep cycles so you end up feeling drowsy after waking up.

Practice good sleep habits

Sleeping during the day can be a challenge. So avoid exposing yourself to too much sunlight as it can reset your biological clock to daylight. Try to sleep at a regular bedtime throughout your night shifts to help your body adjust to a pattern.

Tweak your bedroom

Even minor adjustments to your bedroom can help you enjoy a good daytime sleep. Make your bedroom dark and cover your windows with thick drapes. Use an eye patch if it helps. Ask other family members to keep the sound level outside to a minimum.

Related posts...

4 Signs That Your Mattress is Cheating on You

2012-09-22T05:21:00.000+05:30

You spend several hours everyday on your mattress. Yet the relationship with our mattress is something we often take for granted. While you're ignoring your mattress, it too may not give you adequate support for a healthier sleep. Here are 4 signs that tell you it's time to part with your old mattress and replace it with a new one.

1. Look for signs of wear and tear

If your mattress has visible damage, it can be a rough indicator of it's present condition. A mattress can last between 5 to 10 years. But this depends on the frequency of use and the quality of the mattress. You can also look for sagging in the mattress. A sagging mattress cannot fully support your body while asleep.

2. Waking up constantly with aches and pains

How do you feel when you lay down on bed? Is it comfortable to sleep on your mattress? Sometimes the lack of support from your mattress is only evident from the constant backaches or neck pains you experience upon waking up in the morning. Lack of comfort gives you one more reason to trade in your old mattress with a new one.

3. Compare it with another mattress

If you get a chance to sleep on a different mattress, and feel much better, then it could be that your own mattress isn't serving it's purpose. The deterioration of your mattress takes time, making it difficult for you to figure out the change in quality. Comparing it with a new one makes it easier to assess the quality of your mattress.

4. Changes in your lifestyle

Even when your mattress is doing it's job well, your needs might change with time. Kids grow older, your partner or spouse shares your bed, or your spine demands more support from your mattress. All these can make your mattress less useful and needs replacing.

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How to Say Good Night to Insomnia

2012-09-18T00:10:00.000+05:30

Beating insomnia is an art you need to master. We all take sleep for granted and it's true value is realized only when it is disturbed. You might think sleeping pills would be the answer. But here are a few proven natural ways to overcome insomnia.

Stop forcing it

Sleep cannot be forced, especially when you're suffering from insomnia. You need to stop worrying about your sleep. If you lay in bed wondering whether you can get a decent sleep, then get up and do something else like reading a book or listening to music. Come back when you feel sleepy.

Get enough sleep at night

This maybe too obvious, but if you don't get enough sleep at night, then you run the risk of taking too many daytime naps. Improper sleep times also prevent you body from getting into a routine.

Have a fixed bedtime and a wake up time

It may not matter much as long as you get a good sleep. But going into bed at a regular time can help you beat insomnia. With time, you will begin to feel drowsy close to your bedtime as your body prepares for sleep.

Be physically active

Exercising can have a positive effect on your sleep. A hard workout at the gym isn't the ideal way to get a good sleep. You might fall asleep due to exhaustion of the heavy workout, but it is the idea of being 'physically fit' that seem to promote sleep. So even a light exercise, that makes you feel more active will help improve your sleep. Always plan your workouts at least a few hours before bedtime.

Have a glass of milk

Helping yourself to a glass of milk before bedtime can help you fall asleep better. It can serve as a late night snack, providing your body some energy during sleep.

Sacrifice your caffeine products

Caffeine containing food like chocolate, coffee and tea can stimulate your brain, keeping it awake. This is particularly troublesome when you find it hard to fall asleep. Avoid all caffeine products after 3 pm to enjoy a better sleep.

Get a cold shower before bedtime

A cold shower relaxes your body. It cuts down on metabolism. When your body is slowed down, it makes it easy to switch to the 'sleep' mode. A late night shower will also give you a deeper sleep.

Make your bedroom sleep-friendly

Your bedroom should help you get the best possible sleep, no matter how busy you are. Make the necessary adjustments to your bedroom, to enjoy a better sleep.

Plan your daytime naps

Daytime naps or power naps can be very effective only if used wisely. Too many naps in the evening can disturb your night time sleep. Managing your daytime naps and keeping it to a minimum can help falling asleep at night quicker and easier.

Food Habits That Give You a Good Sleep

2012-09-03T22:15:00.000+05:30

The food we eat has a direct effect on our sleep. Good food habits can help you fall asleep easily and enjoy a deeper sleep with less interruptions.

Eat a light diet

You might feel drowsy after a heavy meal. But that is because blood circulation is diverted your digestion system, at the expense of your brain. The reduced blood flow to the brain, gives you the illusion of sleepiness. A heavy meal takes longer to digest and stay longer in your stomach. So stick to a light diet. It is particularly helpful if you are suffering from acid reflux and heartburn.

Have an early dinner

A late night dinner, close to your bedtime gives your body very little time to digest the food. Even if it's a light dinner, food will still be in your stomach when you fall asleep. Your digestive system will be busy metabolizing the food, instead of relaxing. This prevents your body from relaxing and enjoying a good sleep.

Avoid caffeine

If you have trouble falling asleep, then impose a caffeine ban after 3pm. Coffee, tea, milk chocolates as well as energy drinks, boost your alertness and prevents your body from relaxing.

Include sleep-enhancing food to your dinner

Oatmeal, almonds, cherries, banana, honey, dark chocolate and cheese all help improve your sleep by relaxing your body.

Avoid alcohol

Alcohol disturbs your sleep cycles and prevents you from enjoying a deep sleep. It can also increase heartburn.

Cut down on food that can disturb sleep

Spicy food can increase the heartburn which can affect your sleep. Soy based food also increases the alertness so should be consumed earlier in the day.

Have a glass of milk before bedtime

Milk promotes sleep and drinking a glass of milk before going to bed helps your body get a slow but steady supply of energy during sleep.

5 Mistakes You Might Be Making When Sleeping During Daytime

2012-08-14T20:43:00.000+05:30

Daytime napping is a great way to recharge your batteries. Our biological clocks take a dip in the evening, signaling our bodies to rest. But we don't often listen to these natural cues.

If you are in the habit of napping during the day, but find it less productive, then you might be doing one or more of these 5 mistakes.

1. Sleeping for too long

If you wake up drowsy after your daytime nap, then you probably sleep too much. Your daytime nap should ideally last no more than 30 minutes. When you sleep longer, you run the risk of going into deep sleep. Waking up from deep sleep is a nasty experience. You feel lethargic and drowsy. It feels as if your brain will take some more time to 'boot' and be ready for functioning.

The solution? It's simple. Use an alarm before taking your nap. I find it easy to set the alarm for 25 minutes.

2. Too many naps

Although daytime sleep helps us to stay alert, it shouldn't interfere with night-time sleep. When you take too many naps (even short naps) they all add up and make less sleepy by your bedtime. Frequent napping also interferes with our biological clock, which is biphasic.

3. Wrong timing

Daytime naps are best taken between 1pm - 3pm, when our bodies are naturally feeling drowsy. But taking a power nap or a caffeine nap can help you beat sleepiness at anytime.

We stay alert during mornings, so napping is not very effective. If you feel drowsy in the mornings, it only means you are not getting enough sleep the night before. You cannot pay your sleep debt with a short daytime nap.

Also when you nap close to your bedtime it interferes with your night-time sleep. You should avoid napping for at least 3 hours before bedtime.

4. Bad sleep posture

Whenever possible, use your bed for daytime napping. But this may not always be possible, especially when you take a short break at work or while driving. Sleeping in an awkward posture can give you a sore neck. Try to keep your neck in a neutral position. If you are sleeping on your desk, then prop your head using a pillow, bag, books or your own hands.

5. Sleeping in the wrong environment

Daytime often provides a hostile environment for sleeping. Use curtains or an eye patch to avoid the bright light. Try to minimize the background noise. If it is distracting, try listening to soft music while napping. If you are sleeping at your work place, then ask someone to take your calls and keep visitors from disturbing you.

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Sleeping With Pets [Infographic]

2012-08-06T09:00:00.000+05:30

Sharing your bed or bedroom with your pet has its benefits and drawbacks. The debate is still on, and both parties have many things to say. Experts on animals beheviour advice against keeping pets in bed. The risks of infection and behaviour problems among pets are significant. But there are many pet owners who enjoy the comfort of their pets at bedside or even sleeping besides them.

If you are reading this post via email, the infographic may not appear properly. Clicking on 'display images' link usually solves this problem.

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Are You Sleeping With Your Pet?

10 Steps to Make Your Bedroom Sleep-friendly

2012-08-05T18:40:00.001+05:30

We spend a lot of time in our bedrooms. But is your bedroom sleep-friendly? Your bedroom affect the quality of your sleep. American Academy of Sleep Medicine suggests that our bedrooms should resemble a cave - cool, quiet and dark. Deep down we all are still cave-men and women.

Here's a quick guide to help you turn your bedroom into a modern day sleep-friendly cave.

1. Reduce the bedroom clutter

A chaotic-looking room isn't conducive to sleep. Your laziness maybe breeding clutter, but if you sit down and think, a messy room isn't the best place to take a nap. So clear up the bedroom. Stack away things and store them in a cupboard. Have a minimalist approach to your bedroom and you will be rewarded with good sleeping experience.

2. Keep the bedroom dust-free

A dusty room can trigger allergies in some people. A room with dust is not desirable for sleeping. So sweep, mop, vacuum regularly to keep your bedroom clean.

3. Ban electronic devices

You might enjoy watching TV from the comfort of your bedroom, but it can also prevent you from getting a good quality sleep. If you stay in bed for a long time before falling asleep, then you should have a ban for electronics items like the television, computer etc. If you can't get rid of them, at least have an 'electronic curfew' of 1 hour before going to bed.

4. Invest in a good pillow and a mattress

Since sleeping takes up around one third of your lifespan, it is worth spending on a quality pillow and a mattress. The best pillow isn't always the most expensive. Select one that is suited for your body and sleep posture. A comfortable mattress will support your body and help you ease into a good sleep.

5. Choose the right colour for your bedroom

The colour of your bedroom can affect your mood. So the right colour can help you get a good sleep. Light blue colour is known to make you fall asleep faster. Yellow helps to wake up quickly by making the room brighter with the morning sunlight.

6. Control the brightness of your bedroom

Your bedroom shouldn't be too bright. This is more important when taking a nap during the day. Use blinds or thick curtains to cut down the outside light. Use dim light at night. Dim light acts as a signal, telling your body to relax and get ready for sleeping. Sleeping with lights on is also bad for your health.

7. Make your bedroom sound-proof

Sound-proofing your bedroom can be an expensive task. But even with a modest budget, you can have get thick curtains, carpets can absorb noise. Also place a large book shelf or a cupboard against the wall, where it is noisiest.

8. Have fresh bed sheets and pillow cases

Studies have shown that fresh bed sheets and pillow cases increase our desire to sleep. So change your bed and pillow covers and wash them regularly.

9. Adjust the temperature of your bedroom

When you fall asleep your body temperature drops a little, reflecting the reduction in metabolism. So coldness helps you to fall asleep. While asleep, our body maintains the temperature within a narrow range. So if the bedroom becomes too cold or too hot, the body struggles to maintain the desired temperature. This will wake you up in the middle of the night.

10. Avoid multitasking in your bedroom

Your bedroom isn't the place to check your emails, or complete your assignment. Reserve your bedroom for sleeping (and having sex). This conditions your brain to switch to sleep mode, whenever you step into your bedroom.

What have you done to make your bedroom sleep-friendly? Share your tips!

How to Avoid Falling Asleep While Driving

2012-08-01T13:20:00.000+05:30

Driving at night is a tough task. Driving when you are sleepy is both difficult and dangerous. Drowsy driving is a major contributor for road traffic accidents. This includes falling asleep during daytime especially in the evening. I wrote a post on how people undervalue the risks of sleeping at the wheel in the post 7 myths of drowsy driving.

Since avoiding driving at night or when you are fatigued is impossible, here's a comprehensive guide to help you fight sleepiness while driving.

Get enough sleep before the journey

Having a decent rest before the journey is the best insurance against falling asleep while driving. Sleep requirements can vary between individuals, but it is important not to have any sleep debt, since that will make you crave more sleep. When you don't get enough sleep, your brain can switch off for few seconds (micro sleeps) to get some rest.

Share the burden with another driver

If you know you have to drive for long hours past your bedtime, it is best to have someone to share the driver-burden. Having several drivers will allow others to rest, and also spend less time at the wheel. But it is also important that the passenger on the front seat isn't dozing off. Seeing someone sleep can make you feel more drowsier.

Avoid heavy meals and alcohol before driving

Helping yourself to a heavy dinner can make you feel drowsy. Sleepiness impairs your judgment. So does alcohol. Drinking alcohol also promotes drowsiness.

Check your medications

Some medications cause drowsiness as a side effect. So you need to be aware of them and possibly avoid them or ask your doctor for a 'non-sedative' substitute. Here is a list of medicines that can cause drowsiness.

Avoid taking a bath or a shower before the journey

If you are driving at night, and think a cold shower will refreshen you up, then think again. A cold shower can make you feel very sleepy within a few hours. Your body relaxed and makes it easy to fall asleep. You will have to fight hard to stay awake after a shower.

Take short breaks

Driving without stopping can be a tedious task. So it is important to take breaks at least every 100km or every hour spend at the wheel. Even if you don't nap during these breaks, it will help to keep your brain alert, when you get back on the wheel. Go to shop and buy something, stop at a safe location and do some stretching or anything to stop the monotony of driving.

Take a caffeine nap

Taking a power nap is a sure way to beat sleepiness. If you feel sleepy while driving, sleep researches suggest that a caffeine nap can delay your sleepiness up to 2 hours! Drink a cup of coffee or tea and nap for 20 minutes. By the time you wake up, the caffeine have entered your body and start acting to keep you alert.

Have snacks and plenty of fluids

Driving on an empty stomach will worsen your fatigue, and can put your brain to sleep. Take some snacks with you and drinks to keep you well hydrated. Or you can pause your journey for a light snack.

Listen to music

Music can help your mind to stay alert. The choice of music is a personal choice. But loud music itself can be a driving hazard. As one Canadian study revealed, loud music can delay the quick decision making while driving. Up-tempo music has been linked with more accidents compared to soft music.

If you have more tips, please do share them with us at the comments section.

How to Get Rid of Morning Neck Stiffness and Neck Pain

2012-07-08T17:52:00.000+05:30

If you wake up in the morning with a sore neck, then you are not alone. Neck stiffness and neck pain are common bedside symptoms often occur as a result of bad sleep posture. This condition is medically known as 'torticollis' which literally means (torti = twisted / collis = neck) a twisted neck. Bad posture or low temperature causes the neck muscles to spasm and stiffen. Following are few remedies to overcome neck stiffness while sleeping.

When you get neck stiffness...

Try gentle neck exercises: Stretching your neck muscles gently can help them relax. This relieves the neck pain and stiffness to some extent. Take care not to overdo it. If it's painful, then you are stretching too much.

Get a hot shower: A nice, hot shower can relax your neck muscles and reduce the soreness.

Use moist heat: Applying a hot towel or a heat pad over the neck and upper back can also relax the muscles and reduce the tissue swelling and inflammation.

Use an ice pack: Alternatively, you can use an ice pack to reduce the swelling.

Take some painkillers: If the above measures fail, use over-the-counter analgesics to get some relief. They will also help reduce the inflammation.

Talk to your doctor: If neck pain is severe, associated with fever or lasts longer than a week, then it is best to consult your doctor. Neck pain maybe a sign of an underlying ailment, so it needs to be excluded in chronic neck pain. He or she will direct you for further tests or physiotherapy if necessary.

How to prevent neck stiffness from sleeping...

Use the right pillow: The pillow needs to support the head and keep the neck straight as possible. If you sleep on a flat pillow, then your neck muscles will overstretch. When it is too big, then your neck has to bend to accommodate the extra height.

Use a firm mattress: A good mattress will support your body to keep it straight. Maintaining a good posture can avoid the extra tension exerted on your neck.

Avoid cold breeze: Whether it's the open window or air conditioner, cold air can tighten your neck muscles. Take care not to expose your neck muscles to cold for too long.

Do neck exercises: Keeping your neck flexible and strong is one way of reducing your chances of getting a sore neck. Stretch your neck before going to bed to relieve the tension build up during the day. Also try doing some neck exercises as soon as you wake up.

Related posts:

How to Use Pillows to Optimize Your Sleep

5 Mistakes You Make When You Wake Up to Your Mobile Phone Alarm

2012-07-07T21:46:00.000+05:30

Mobile phones are replacing traditional alarm clocks at an alarming speed. Using your mobile phone's alarm feature maybe more easy, portable and can give you more flexibility in terms of alarm tones. But are you using them the right way? Following are five common mistakes you make when waking up to your mobile phone's alarm.

1. Setting up the alarm just before going to bed

While it seems very practical to set up the alarm as the last task of the day, it has one important drawback. Most mobile phones will indicate the time left till the alarm goes off. But it is best, if you are unaware of the duration of your sleep. If your regular sleep time is 7 hours and if the phone alarm indicates that you have only 5 hours left to sleep, then it can worry your mind. And worrying will make it difficult to get the most out of your 5 hour sleep. Even when you know you don't have enough time, it helps not to know how much exactly.

It is easy to fix this problem since most phones come with a 'repeat alarm' feature, that allows you to set the alarm to go off at the same time every day.

2. Keeping the phone too close to your bed

If you, like me get less than the optimum amount of sleep, then keeping the phone away from your reach would be a good idea. You will soon learn to switch off the alarm, without getting up properly. Don't keep the phone too far away, as it needs to be loud to wake you up. The alarm speaker is usually on the back of the phone, so keep that side up for a louder alarm tone.

Keeping your phone away from your bed will also cut down your radiation exposure while you sleep.

3. Using the snooze button

Avoiding the 'snooze' button is a good policy. But for most of us, the snooze button gives us as a second chance to wake up to the alarm. Unfortunately those additional few minutes won't get you enough sleep. So it is best to keep your mobile phone alarm's snooze delay to under 4 minutes. Any nap under 4 minutes is too short for our brain to register as sleep (unless you are severely sleep deprived).

4. Not waking up at a regular time

Mobile phone alarm is easy to set up. So it encourages you to change the alarm time on a daily basis. But this will only make it difficult to wake up. Waking up at a regular time, regardless of the time you goto sleep, is a good habit. You can use the 'repeat alarm' feature here as well.

5. Using the wrong alarm tone

One advantage of mobile phone alarm is the range of alarm tones that are at your disposal. While the type of alarm tone is a personal choice, few things can help you get the best use of your alarm tone.

Human voice such as a song will work best since we are genetically programmed to be more receptive for human voice. But some find an annoying or a loud alarm tone more effective in waking them up. A gentle alarm tone can give you the perfect beginning to your day.

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Can Humans Hibernate?

2012-06-19T07:00:00.000+05:30

For a long time, medical science ignored the possibility of human hibernation. But evidence is mounting to suggest that we may possess a certain degree of hibernating capacity. A set of rare accidents have shed light to this otherwise unexplored area of medicine. If human hibernation is truly a possibility, then it will open up a brand new branch of medicine, that can change many things for good.

What is hibernation?

Hibernation is a unique adaptation in nature, evolved to get through periods of food shortage. It is displayed by many animals during winter season. Hibernation is characterized by inactivity, low body temperature, slow heart rate and breathing and reduced metabolic rate. All these changes brings the organ systems to a virtual stand still.

Primates can hibernate

Until recently primates weren't believed to hibernate. But research on 'Fat-tailed Dwarf Lemurs' have found them hibernating in tree holes. What's more interesting is that it happens in a tropical climate, disproving the need of sub-zero temperature for hibernation.

Stories of human hibernation

Earlier this year, a Swedish motorist Peter Skyllberg made the headlines by surviving for two months trapped inside his car in freezing weather. His body slowly shut itself down, while he lived on a diet of snow. Read the full story here.

In 2006, a Japanese office worker Mitsutaka Uchikoshi survived 24 days when he fell down and became unconscious in the snow. He was pulse-less when recovered but he returned home after receiving treatment at the hospital. Read the full story here.

Why it is important?

If hibernation can safely be induced in humans, then it will have a wide range of implications.

Conditions like heart attacks and strokes can be treated differently.
It can give you valuable time when treating patients with aggressive cancers.
It can be a safety measure until people are rescued from a disaster situation.
Human interstellar travel can be a possibility with hibernation.

7 Myths of Drowsy Driving

2012-06-18T02:36:00.000+05:30

Drowsy driving is a leading cause of death due to road traffic accidents. But the dangers of drowsy driving are ignored by many as one survey in US revealed almost half of the drivers admitting falling asleep at the wheel. Here are seven myths that needs busting, before next time you take the wheel.

I can tell when I'm about to fall asleep
We all think we are good judges of our sleepiness. But we can fall asleep suddenly when we are tired and sleep-deprived. Studies have shown that we are unaware of the first 2 to 4 minutes of our sleep. If a person is woken during that time, he or she won't admit being asleep. Even when you don't fall asleep completely, your brain can take micro sleeps - short naps lasting few seconds. These micro naps go unnoticed. When you are on the wheel driving at a moderate speed, a lapse of a few seconds could become fetal.

I get drowsy only at night
It is true, most drowsy driving and related accidents happen between midnight to 6am. But it is a mistake to think that it is the only vulnerable period for feeling sleepy. Our alertness takes a dip during the evening. It coincides the with the evening nap or siesta. Your daytime driving will also be affected by medication that make you drowsy.

Caffeine can help me overcome drowsy driving
Coffee, tea and chocolate all contain caffeine which is a stimulant. Caffeine can boost your alertness and wade off drowsiness. But you should know the limits. It takes at least 30 minutes for it to act on your body. But the effect will wear off completely after 2 hours. So it's only a short term quick fix.

A nap can cure drowsy driving
Taking a short nap is probably the best way to fight drowsiness. But the power nap should not last for more than 30 minutes. If you extend it further, you'll end up being more lethargic and drowsy. It is a condition known as sleep inertia resulting from waking up suddenly from deep sleep. Even power naps have their limits, so they are no guarantee against drowsy driving. You can even combine your nap with caffeine to make it a caffeine nap.

It is better to be drowsy than drunk
Being drowsy at the wheel is no better than drunk driving. Drowsiness reduces your alertness and impairs judgement in the same way as alcohol does. Being drowsy means you will have longer reaction times. But drowsiness carries the added burden of falling asleep and being completely unaware of the situation. The combination of the two, is obviously much worse. So alcohol worsens your drowsiness.

Young drivers don't fall asleep easily
While adolescents have the ability to stay up late, due to their shift in the biological clock, they aren't immune to drowsiness at the wheel. They also need to get a good sleep. With sleep deprivation, they too are vulnerable as adults or elderly to fall asleep while driving.

Cool air can keep me stay awake while driving
Turning up the air conditioning or cold water will only act temporarily. Cold air will soon make you feel more sleepy. Studies have shown that cooling the head can make you fall asleep faster.

Do share us your opinion on myths that are flying around about drowsy driving.

Why Dolphins Can't Sleep Like Humans?

2012-06-10T12:35:00.000+05:30

Dolphins are mammals like humans. They communicate with each other, nurture their young, and breath air much like us. Then how about sleeping? Can Dolphins sleep like us? And why not?

Dolphins and other mammals in the cetacean order have to face the challenge of living in the ocean. There is no warm, safe place to sleep in the ocean. So they had to adapt to the conditions.

One hemisphere at a time
Dolphins can't risk falling asleep and being fully unaware of their breathing. So one brain hemisphere goes to sleep while the other looks after surfacing for breathing and keep watch of predators. They close one eye while they sleep. Overall each hemisphere get around 8 hours of sleep.

In the wild, Dolphins sleep close to the ocean surface. In captivity some sleep with their blowholes above the water. It is also seen when Dolphins are anesthetized in artificial conditions.

Less REM sleep
Dolphins exhibit more slow wave sleep and less REM sleep. It is not clear why REM sleep is redundant in Dolphins, but it maybe have to do with thermo-regulation. REM sleep causes fluctuation in body temperature.

Baby Dolphins don't sleep at all
It is interesting that at least during the first month of their lives, baby dolphins don't get any sleep. Dolphin mothers also don't sleep during this period. With time, the sleep time increases. This is in complete contrast to what is seen among other mammals. For instance, human babies sleep most when their young and gradually reduce their sleep time.

It was believed that sleeping is an essential part of brain development and physical growth. But Dolphins have questioned with idea.

We don't fully understand the weird sleeping habits of Dolphins. But understanding them may hold the key to finding solutions to some of our sleep problems and also gaining a better understanding of the role of sleep.

Related posts:
The man who never slept in 38 years

The Lazy Person's Guide to Power Napping

2012-06-07T23:11:00.000+05:30

Even the words 'power napping' appear too threatening for some people. One reason for not taking regular power naps is the belief that it is too complicated and difficult to master. Nothing can be further from the truth. And here is a minimalist guide to power napping.

Avoid misconceptions on power naps
Even a little knowledge can improve your power napping to a great extent. There's hardly anything to learn and you certainly don't need to read books to become good at power napping. But knowing how it works will give you enough faith to try it out eventually. I wrote a blog post highlighting the reasons for power nap failure. It can be used as a quick guide.

Sleep while you work / study
It might sound counter productive and your boss may not be entertained by such an idea, but more and more high tech companies are allowing their employees to take regular naps. It will boost your performance at work or while studying. And you don't need to switch gears to take your nap. You can power nap at your desk or chair. Read the 10 good reasons to sleep at work.

Start simple
Take short naps and don't expect too much. Keep things simple. All you need is an alarm clock to wake you up. If you don't want an alarm to go off in the middle of your office, then ask a friend to wake you up.

Listen to your body
Our body's rhythm changes during different parts of the day. The hormones levels rise and fall, our mood changes and so is our sleepiness. Try taking naps when your body feels 'sleepy'. This is the time after lunch and extends to the evening.

Be spontaneous
One advantage of power naps is their versatility. You can take them anytime with no preparation. If planning your nap seems too daunting, then be spontaneous and take naps whenever you feel like taking them.

Blend power napping into your daily routine
Not every day will be the same. You can blend your napping into your busy schedule. You can take naps before or during a night shift. You do not need to take time off to sleep. You can even nap while you wait for someone.

Can a Late Night Shower Improve Your Sleep?

2012-05-17T04:31:00.002+05:30

Sleep hygiene, like many good habits is difficult to master. The task is made even more difficult when you lead a busy life. So is there anything that can help you get a deep sleep, with minimum effort, that requires on training at all? It seems there some hope for us all.

Taking a shower late at night might seems outrageous for some of you. But it does improve your sleep.

I realized the effects of late night showers, when they prevented my from staying up late. On many days I just fell asleep so rapidly that felt like taking a sleeping pill. It was such a deep sleep, that by the time I woke up, I was relaxed and refreshed.

Benefits of a night shower

Less body aches - The shower helps to ease the muscles and relieve tension.
Slows down your body - Engaging in relaxing activities helps to fall asleep faster. A nice shower can be the perfect 'wind-down' your body needs.
Reduce brain metabolism - Recent studies support that cooling our brains reduce the metabolism and promotes sleep. Read our blog post on that research study here.

How it improves your sleep

Reduce sleep latency - The time taken to fall asleep after going to bed is reduced. You will sleep faster.
Much deeper sleep - A night shower helps you to enjoy a deep, relaxing sleep.
Less interruptions - When you get a deep sleep, you are less likely to wake up for minor disturbances. Your uninterrupted sleep cycles will flow smoothly.
Wake up refreshed - The cumulative effect of the above three is a more profound sleep. And a good sleep is the best start you can have for the next day.

Tell us your stories. Has taking a shower at night improved your sleeping pattern? Or what problems did you encounter?