Sleep disturbances are becoming more common in today’s fast-paced world, impacting our health, mood, and productivity. Poor sleep not only leaves us feeling exhausted but also affects our mental and physical well-being. Fixing your sleep schedule is essential for long-term health, and this guide will help you understand the do‘s and don'ts of getting better rest.  Effective Steps to Fix Your Sleep Schedule Set a Regular Sleeping and Waking Time The foundation of a healthy sleep routine is consistency. It would be helpful, if you could establish a fixed bedtime and wake-up time every day, even on weekends. This helps regulate your internal clock, training your body to expect sleep at a particular time. This practice makes it easier to fall asleep and wake up naturally. Develop a Relaxing Pre-Sleep Routine A soothing bedtime routine signals your brain that it is time to wind down. Engage in calming activities like reading, listening to soft music, or practising meditation. It is necessary to avoid mentally stimulating tasks such as watching intense TV shows or doing work, as they can keep your brain active when you are trying to sleep. Upgrade to a Comfortable Mattress and Pillows A good night’s sleep depends on a comfortable sleeping environment. Your mattress and pillows should provide proper support. If they are old or uncomfortable, consider investing in high-quality bedding that caters to your comfort and enhances sleep quality. A well-supported body is less likely to wake up during the night. Read more: Bonnell Vs Pocket Spring Mattress: Which is the Best for Good Sleep? Adjust Bedtime Gradually If you are trying to reset a late bedtime, do so slowly. Shifting your sleep time by 15-30 minutes each night is more sustainable than making drastic changes. This incremental adjustment helps your body adapt without the shock of suddenly going to bed hours earlier than usual. Keep Your Bedroom Cool and Quiet A cool, quiet environment promotes deeper sleep. Use earplugs or white noise machines to drown out any disruptive sounds. The right temperature and noise level create the ideal conditions for uninterrupted, restorative sleep. Control Light Exposure Throughout the Day Natural light in the morning helps reset your internal clock and makes it easier to feel sleepy at night. In the evening, dim your lights and minimise screen time at least an hour before bed to avoid blue light, which inhibits melatonin production. You may use blackout curtains or a sleep mask to keep your room dark.  Limit Daytime Naps Though naps can help you recover from fatigue, they can also affect your ability to fall asleep at night. If you need to take a nap, keep it brief—about 20-30 minutes and try to avoid napping late in the afternoon. This way, you will be tired enough to sleep through the night. Read more: Common Sleep Problems in Children: Causes, Symptoms, Ways to Help Watch What You Eat and Drink What you eat and drink can greatly affect the quality of your sleep. Avoid caffeine, alcohol, and heavy meals in the evening, as they can interfere with sleep. Caffeine stays in your system for hours, while alcohol disrupts your sleep cycle. You can have a light snack like almonds or a banana if you are hungry before bedtime. Incorporate Regular Exercise into Your Routine Exercising regularly improves sleep quality by reducing stress and tiring your body. However, avoid vigorous workouts close to bedtime as they can elevate your heart rate and energy levels, making it harder to wind down. Instead, aim for exercise earlier in the day to enhance your nighttime rest.

Have you ever wondered why human beings tend to sleep at night and work during the day? With exceptions aside, that’s how almost everyone functions. Lack of sleep makes us cranky throughout the day. Why does that happen? It's all related to our biological master clock or circadian rhythm. What is Circadian Rhythm?  The circadian cycle refers to the metabolic changes that occur within a living organism over 24 hours. The term ‘Circadian’ comes from two Latin words Circa meaning around and Diem meaning day.  Circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. This rhythm is influenced by external cues such as light and temperature along with internal factors including genetics and hormones. Read more: What is Autism spectrum disorder? Why is Autism Awareness Important? How Does Circadian Rhythm Work?  Just like a master clock regulates the time zone across the world, there’s also a master clock in the human body that regulates sleep patterns and sense of time. It's situated in the hypothalamus of the brain, specifically in an area called the suprachiasmatic nucleus (SCN).  The SCN receives input from the eyes, particularly light-sensitive cells in the retina, which helps synchronize the internal clock with the external day-night cycle. The circadian rhythm regulates the sleep-wake cycle by controlling the time alertness of the human body through melatonin production. Additionally, it also plays a significant role in body temperature regulation.  Circadian rhythm disorder is generally caused due to genetic factors, erratic light exposure, medical conditions, age-related changes, psychological stress, etc. Read more: Cerebral Haemorrhage: Signs, Reasons, Treatment, and Prevention Symptoms of Circadian Rhythm Disorder  There are several symptoms of circadian rhythm disorder. The common ones include:  Insomnia The most common symptom of circadian rhythm disorder is difficulty with sleep or insomnia. A patient gradually develops difficulty in either falling asleep or staying asleep. Waking up multiple times at night is also attributed to this disorder.  Increased Daytime Sleep A decrease in sleep quality results in increased daytime sleepiness. This symptom is directly related to sleep difficulty as waking up multiple times during the night results in drowsiness throughout the day.  Early Wakeup  At a more advanced stage, a person might find it difficult to fall asleep after waking up during the night. Sleep deprivation triggers fatigue which inherently harms other body processes.  Read more: Why are Suicide Rates Higher Among Men? Concentration Difficulty  People with circadian rhythm disorder may find it difficult to concentrate or face memory-related problems. The lack of balanced sleep affects certain cognitive functions of the brain and affects decision-making capabilities.  Mood Swings  Circadian rhythm disorder may trigger severe mood swings. It increases the risk of depression and anxiety leading to BPD at later stages.  Besides, physical symptoms like headaches and gastrointestinal issues may be caused by the disorder.  Read more: Self-care Tips for Parents of Newborns Types of Circadian Rhythm Disorder  The difference in sleep-wake cycle characteristics resulted in several types of circadian rhythm disorders. The prominent ones are:  Delayed Sleep Phase Disorder  Delayed Sleep Phase Disorder of DSPD is the most common type of this disorder. A person with DSPD has a convoluted biological clock which makes it difficult for them to sleep at conventional bedtimes.  As the name suggests, DSPD delays the conventional sleeping time by several hours. The subsequent result is sleepiness continued well into the day.  Advanced Sleep Phase Disorder  ASPD is the opposite of DSPD. In this case, an individual might experience a sleep cycle well in advance compared to the conventional sleeping times.  Irregular Sleep-Wake Rhythm Disorder Irregular sleep-wake rhythm disorder is usually triggered by insomnia or fragmented sleeping patterns. Waking up multiple times during a sleep cycle may induce an irregular disorder.  Read more: 7 Types of Strength Training And Their Benefits Shift Work Sleep Disorder Shift work sleep disorder is seen among people with unconventional work hours. For example, a person working night shifts may find it difficult to sleep during the day. The result is sleepiness and drowsiness in the subsequent work shifts at night.  Non-24-Hour Sleep-Wake Disorder Non-24-hour sleep-wake Disorder is usually noticed among individuals with complete blindness. The lack of light perception makes the brain lose perception of the light-dark cycle in 24 hours. As a result, affected individuals experience a gradual shift in their sleep-wake schedule, leading to periods of insomnia and excessive daytime sleepiness. Jet Lag Disorder Jet lag disorder is seen among individuals who travel between several time zones. Unlike the other types, jet lag disorder usually improves once the body gets adjusted to the new timezone. However initial symptoms may include sleeplessness, digestive issues, and reduced cognitive functions.  Read more: Colon Cancer: Everything You Need to Know How to Reset the Circadian Rhythm Circadian rhythm can be restored through certain lifestyle changes. In addition, behavioral strategies, and sometimes medical interventions may be needed to improve the condition. Here are some strategies to get started.  Practicing a Consistent Sleep Schedule  One of the best ways to reset the circadian rhythm is to maintain a strong routine. It is recommended to go to bed and wake up at a fixed time every day, even on weekends. This would allow your body to get used to a consistent cycle and adjust accordingly.  Light Exposure  Circadian rhythm is greatly regulated by light and dark. Try and increase your light exposure when you wake up in the morning. Go for a short walk or spend some time on the balcony. The more you’re exposed to natural light in the morning, the more the body adjusts to the wake period.  Read more: How Does Physical Activity and Exercise Affect Testosterone Levels? Limit Night Time Exposure  Just as the opposite of morning, limit the light exposure at night. It is advised to avoid the use of blue light emitting sources like TV and mobile late at night. This will help in the production of melatonin which will naturally induce sleep.  Create a Relaxing Environment  Avoid stressful work during the night if possible. Create a relaxing environment by listening to slow music, reading a book, taking a shower, or practicing meditation to ease brain functions.  Avoid Day Naps  It can be helpful to avoid naps during the day. If you can’t entirely avoid them, try and limit naps to no more than 30 minutes. Long naps during the day will interfere with nighttime sleep.  Read more: Measles: Causes, Symptoms and Prevention Avoid Stimulating Substances  It is recommended to avoid stimulating substances like coffee, tea, or nicotine before sleep. It might trigger hyperactivity in the brain which will deter the usual sleeping time.  Consult a Healthcare Professional If the disorder persists, consult a healthcare professional. A trained medical practitioner can provide personalized treatment for the disorder.   Final Words  The circadian rhythm or biological clock ensures a healthy sleep-wake cycle in the human body. When this rhythm goes off balance it may result in several complications in physical and emotional health. Fortunately, it is possible to reset the circadian rhythm without medical intervention unless in extreme cases. Make sure to lead a routined and disciplined lifestyle including a timely sleep schedule to maintain a healthy rhythm.  Read more: How Does Fat Leave the Body When We Lose Weight?

A good night's sleep is essential for a healthy and productive life, and the right mattress can play a crucial role in achieving that. A comfortable and supportive mattress can help alleviate back pain, promote good posture, and improve the quality of your sleep. With so many types of mattresses available, it can be challenging to decide which one is right for you. Let's discuss the differences between Bonell and Pocket Spring mattresses and pick the best mattress for better sleep. Key features of Bonnell Spring Mattress Hourglass-shaped Springs Bonnell spring mattresses consist of a series of hourglass-shaped springs that are connected to one another by a wire frame. The design of the springs allows them to compress and expand as weight is applied to the mattress. The interconnected springs provide a stable and supportive foundation that can distribute weight evenly across the mattress, creating a comfortable sleeping surface. Balanced Weight Distribution The interconnected design of the Bonnell springs allows them to work together to distribute weight evenly across the mattress. As pressure is applied to one area of the mattress, the springs compress, and the weight is transferred to the surrounding springs. This creates a stable and supportive sleeping surface that can prevent pressure points from forming on the body. Read More: Common Sleep Problems in Children: Causes, Symptoms, Ways to Help Firm Sleep Surface Bonnell spring mattresses are known for providing a firmer sleep surface than other mattresses. The interconnected design of the springs creates a stable foundation that resists sinking and provides support to the body. This can be beneficial for those who prefer a firmer sleep surface, as it can help maintain proper spinal alignment and prevent back pain. Affordable Mattresses Bonnell spring mattresses are generally more affordable than other types, such as memory foam or latex mattresses. The traditional design of the Bonnell springs is simpler and requires fewer materials, which can keep the cost of the mattress down. This makes Bonnell spring mattresses a popular choice for those who are on a budget. Durable Bonnell spring mattresses are known for their durability and longevity. The interconnected design of the springs provides a stable and supportive foundation that can withstand regular use over a long period of time. In addition, these mattresses typically have a thicker gauge wire than other types of mattresses, which makes them less prone to sagging or losing their shape over time. Read More: 10 Healthy Bedtime Teas for Better Sleep, Relaxation 

Many parents complain that their kids are not getting enough sleep. Sleep disorders or parasomnias affect up to 50% of children. Sleep problems can negatively affect children's performance in school, extracurricular activities, and social relationships. However, ways are available to improve children's sleep. Let's discuss the common sleep disorders in babies, infants, children along with their causes, symptoms and preventive measures.  Signs of Sleep Disorders in Children First, try to identify whether your child has a sleep disorder or not. In the first six months, a baby wakes up several times a night. The child may need nourishment and comfort. Some children have these problems for up to 1 year. So it is difficult for you to say if your child has a sleep problem in a definite manner. However, you can confirm that your baby has a problem if any of the three symptoms happen after he/she is above 6 months: -If the baby wakes up more than 3 times a night, consistently. -When the baby takes more than half an hour to settle again after he has woken up. -If he has general difficulties with sleeping and settling, this causes you much distress as parents. Read Sleep Paralysis: Causes, Risks, Symptoms, Treatment and Ways of Prevention 5 Common Sleep Disorders in Children  Sleepwalking They were sleepwalking, also known as somnambulism, where the child gets up at night and walks or does other activities. But he/she naturally does not remember getting up or being engaged in the activities. Sleepwalking generally happens during the first part of the night. Key causes of sleepwalking: -Hereditary; the condition may run in families -Lack of sleep or extreme fatigue. -Interrupted sleep or unproductive sleep -Illness or fever. -Certain medications-sleeping pills. -Stress, anxiety. - If they go to bed with a full bladder - Noises or touches. - Sleep environment changes   - Migraines. - Head injuries. Read Disadvantages of Inadequate Sleep Symptoms of sleepwalking include: -Sitting up in bed and repeating movements -Looking dazed -Clumsy or awkward behaviour. -Not responding when spoken to -Faced difficulties waking up. -Talking in their sleep. -Urinating in undesirable places Read Why we sleep? Not neurons, astrocytes hold the key Ways to help:  -Let your child relax at bedtime -Set up the regular nap and sleep schedules and let them twig with them.  -Cut back on the number of liquids your child drinks in the evening -Tell him/her to the bathroom before going to bed -Avoid caffeine near bedtime -Make sure your child's bedroom is quiet, calm, comfortable, cool and dark. Besides, take the help of counselling, hypnosis or biofeedback for your child with a sleep disorder. If necessary, contact your doctors to help your child sleep. Read Mindfulness meditation helps sleep better at night.

Sleep paralysis is a phenomenon in which a person is conscious but unable to move while they are asleep. This state can last anywhere from a few seconds to minutes or even hours. It is most common during the onset of rapid eye movement (REM) sleep, which is the stage of sleep when people experience dreams. In most people, this is the last stage of sleep before waking up. People who experience sleep paralysis are unable to progress from one stage of sleep to the next. They are fully aware of their surroundings but are unable to move. Stay with us to know the risk factors, causes, symptoms, treatment and preventive measures of Sleep Paralysis syndrome. Risk Factors and Causes of Sleep Paralysis About 8% of people experience sleep paralysis at least once in their life. While the rate is higher for students, people having psychiatric conditions, and people of color, anyone can experience it. Sleep paralysis can be a frightening experience, but it is not always dangerous. Let's see the common reasons for sleep paralysis. Read: Clean hands may make the difference between life and death: WHO Sleep Deprivation or Insomnia People who are sleep-deprived are more prone to sleep paralysis. Sleep deprivation can lead to a person experiencing sleep paralysis due to the lack of REM sleep. This is the stage of sleep where most dreams occur and where muscles relax. If a person is deprived of REM sleep, they will be more likely to experience sleep paralysis. Anxiousness and Nervousness When a person is anxious, they will often focus on their breathing or shallow breathing as if it could save them from some danger or threat that may be threatening them. If a person's breathing is shallow enough that it causes them the experience of being caught in a trap, unable to move, and unable to speak. Nervousness may also cause a person to have shallow breathing, which can then lead them to experience sleep paralysis when they begin to panic or are so nervous that they are unable to control their breathing or feel safe. Read Bug-free Home: How to get rid of insects indoors Medications Many medications can also cause sleep paralysis. For example, high blood pressure drugs, hormonal medicines, steroids, and inhaled respiratory drugs can lead to sleep disorders. Eventually, these can cause sleep paralysis. Alcohol Alcohol can also cause people to experience sudden awakenings from deep stages of sleep like NREM (Non-Rapid Eye Movement) and REM causing them to have difficulty returning back into deeper stages of sleeping, causing them to experience a feeling of being awake and not being able to move or talk. This feeling can last for up to 20 minutes or so, in which the person may experience a variety of symptoms, including panic attacks, hallucinations, and amnesia. Stress We have all experienced stress in our lives; some of us probably have experienced it on a regular basis, and many of us probably have experienced it at some point in our life. When you are experiencing stress, it can cause you to face sleep paralysis because the body goes into fight or flight mode when you are stressed out. And you may experience symptoms such as lightheadedness, dizziness, and feeling like you are going to pass out. Read: Tips to Keep Home Cool in Summer Without AC Sleep Positions One thing that many people do not realize when it comes down to their bedtime routine is that when they get into bed at night, they need to make sure that their body is in the correct position for sleeping. And this means you always make sure that your head is on a pillow which will allow you to have a comfortable night's sleep.  Also, if you are having trouble sleeping due to an episode of sleep paralysis, then it may be a good idea to try sleeping on your side. This position will often help keep you from falling into a state of sleep paralysis. It will also allow you to breathe in a more natural way, which will often help reduce the amount of time that you are experiencing these episodes. Being Overweight There has been a lot of research done on this subject over the years, which shows that people who are overweight often experience more sleep paralysis symptoms than those who are of normal weight. Being overweight can lead to sleep disorders, which may cause sleep paralysis. Read Microplastic in Human Blood: Health Risks and Dangers Symptoms of Sleep Paralysis The most common way to know if you have sleep paralysis is you will have a feeling of being awake but unable to move. One of the most common symptoms is that your body remains paralyzed for a few seconds after the mind is awake and the eyes are open. Another symptom is that your head may feel like it's stuck in a vise or a vice grip. The last and most scary symptom of sleep paralysis is when you can hear noises in your head like someone whispering or calling out to you or when you hear an intruder in your house. Medical Treatment of Sleep Paralysis Sleep paralysis is not a major issue, and it is a common phenomenon. Therefore, most people don't need any treatment for sleep paralysis. But if it occurs more often, you may need to consult a doctor to find out the reasons. If you have sleep paralysis due to anxiety or depression, or mental health issues, you might require medical treatment. For example, you may need to take a sleeping pill to improve sleep habits to make sure you are getting six to eight hours of sleep. Sometimes, doctors may prescribe you antidepressant medication to regulate sleep cycles. Also, treating any mental health issue will improve sleep paralysis. You may also need treatment for other kinds of sleep disorders such as leg cramps or narcolepsy. Read: Newborn Baby, Infant Care Tips during Summer Preventive Measures for Sleep Paralysis If you are experiencing sleep paralysis, here are a few things you can do to make it easier to fall asleep. First, make sure your mind is calm as you go to bed. Try not to think about anything that might cause you anxiety. Second, try to go to bed at the same time every night. Often, when we change the time we go to bed, we will find ourselves falling asleep at a different time.  Lastly, try to keep things in your bedroom as simple as possible. Sometimes, when we have too much stuff in our bedroom, we end up worrying about our stuff. Therefore, try to keep your bedroom as simple as possible and, if possible, leave a few things like pictures or items from your childhood, so it reminds you of happy times. Final Words So far, we have discussed the common symptoms, risk factors, reasons, treatment and preventive measures of Sleep Paralysis. Not to mention, Sleep paralysis is a common and often frightening experience, but it can be largely avoided through simple precautions. Practicing safe sleep habits, such as avoiding caffeine and alcohol before bed, can help reduce the chances of experiencing sleep paralysis in the first place. If you do experience sleep paralysis, be sure to seek help from a physician or other trusted source to get relief. Read: Pregnancy Care Tips for Summer: How can pregnant mothers beat the heat?

 

Why and how we sleep? American researchers claim to have solved the mystery, a breakthrough they say could pave the way for advanced scientific treatment for sleep disorders and related neurological conditions.

Sleep disturbances, like having a hard time falling asleep or staying asleep, affect millions of people around the world.