In early October, Arianna Huffington created a poll on LinkedIn asking her network how they handle their devices at night. Calling it “a great first Microstep for sleep,” the media mogul-turned-sleep-evangelist asked, 

“Do you keep electronic devices (phones, tablets, etc.) out of your bedroom in the evening?” 

When the poll closed, over 14,000 people responded, and a whopping (and unsurprising) 49 percent said they “could never” keep devices out of their bedrooms at night. 

Sifting through the comments, we found a wide range of opinions on the topic. 

While some folks clearly understood that using devices at night can deliver a blow to their sleep quality and duration, others offered myriad reasons why a complete disconnect isn’t an option. 

Quite a few people indicated that with landlines going the way of the dinosaurs, their smartphones are close in case of emergencies, and perhaps just as many said, their phones are also their alarm clocks. More than a few said their phones are tools to help them sleep — a la meditation music and soothing sounds, and e-books. And at least one person said scrolling through their phone is a Plan B if they don’t like the movie/show their “remote hog” spouse has chosen. 

In addition to excuses, err… reasons for keeping their phones nearby, many people shared their favorite workaround — using the Do Not Disturb option. 

Why Is It So Hard to Disconnect?

Lauri Leadly, CCSH, RPSGT, clinical sleep educator, founder & president at Valley Sleep Center, says, “The question of whether to keep your phone in the bedroom at night or not is a tricky one. It seems we either commit to the “powering down” rule 100 percent or not. There isn’t an in-between.” 

Leadly adds that this is undoubtedly a result of an “always on” culture and maybe a little FOMO. 

“It used to be that the phone call in the middle of the night was for “emergency news” only. But now, social media, work, and even boredom have people on their phones all the time, no matter the hour.” Leadly notes that culturally, we’ve moved to a place where we feel we need to be available all the time. Whether it’s to keep up with a 24-hour news cycle or the information that’s constantly refreshing on our social media feeds, we’re there for it. She also adds, “Most often — nothing is that important.” 

Noting that she also keeps her phone at her bedside, Leadly says she uses Do Not Disturb features that will help her get a good night’s sleep. “I only receive calls from my kids past a certain hour, and all news and social notifications are shelved until after my wake time in the morning.” 

The one exception to the rule? Emergency workers, doctors, and similar professions. 

“Unless you have the kind of job that requires 24-hour on-call service, there is no reason to allow sleep disruption by phone. If a coworker, friend, or even a family member is up at 2 a.m. emailing, texting, and messaging content that can wait until morning, there’s no reason why you have to be available to view it or even respond to it.” 

What Is Good Sleep Hygiene? 

“Sleep hygiene is comprised of different practices that help promote good sleep and enable you to function with optimal alertness and energy during the daytime,” says Leadly, adding that “developing good sleep habits is a great practice for both children and adults.”  

According to Leadly, good sleep hygiene includes:

• Maintaining consistent sleep and wake times every day (this includes weekends and holidays)
• Developing a relaxation routine that you do each night before bedtime
• Only using your bed for sleep and sex
• Avoiding large meals too close to bedtime and allowing your body at least 3 hours between your evening meal and sleep
• Avoiding daytime naps 
• Avoiding caffeine, nicotine, and alcohol before bedtime
• Exercising regularly and completing your workout by 2 p.m.
• Powering down devices at least 1 hour before bedtime

What Do Your Electronics Have to Do With Sleep Hygiene?

“The human body has an internal clock that regulates its circadian rhythm – the body’s natural wake and sleep cycle, and light plays a significant role in aligning circadian rhythms,” says Leadly. (1) “While all visible light can impact our circadian rhythm, blue light has the most considerable effect — it suppresses the body’s release of melatonin (aka the sleep hormone), which is incredibly unhelpful at night when our primary goal is to get to sleep. (1) Exposure to blue light in the evening can trick the brain into thinking it’s still daytime and leave us feeling too alert to feel tired and fall asleep.” (1)

So, where is the blue light coming from? You guessed it, your devices. Leadly says, “People are increasingly exposed to vast amounts of blue light before bedtime, courtesy of their phones, laptops, tablets, e-readers, and TVs.” (1)

Tips to Help Mitigate the Effects of Blue Light at Night

If you’re one of the 73% who struggle with letting go of your devices at night. Leadly offers the following tips and best practices to help combat the effects of blue light. 

• Practice the 20/20/20 strategy. When using a device that emits blue light, make it a point to stop every 20 minutes to peel your eyes from the screen, focus on objects about 20 feet away, and study them for about 20 seconds before returning to your work. 
• Keep your eyes moist. Keeping your eyes hydrated with a humidifier or eye drops is an excellent way to keep them from becoming dry or irritated while using blue light devices.
• Take advantage of blue-light-blocking lenses. With the increased usage of technology, it’s now common to purchase lenses specifically for protecting your eyes when using blue light devices. (1)
• Adjust the blue light on your screens. Many devices have the option of “night mode,” which allows you to turn off blue light and sets your screen to warmer tones. This is especially useful for those who surf the web in bed.
• Minimize screen time. Simply minimizing the time you spend in front of the screen each day is the best way to reduce blue light from your life. Read a book, go for a walk, make a delicious meal, and pry your eyes away from the screen for a few more hours than you normally would. Then, see how fast you fall asleep.
• Adjust backgrounds to warmer colors. Consider changing backgrounds on all devices from bright white to warmer colors to help filter out the blue light.
  
  For those who completely want to disconnect, Leadly suggests leaning into some non-tech activities before bed, like:

• Reading a book
• Praying or meditating 
• Journaling 
• Jotting down your “to-dos” for the next day to get them off and out of your mind.

All About Anxiety: Why Is It Preventing You From Sleeping?

Anxiety is a normal human response to alarming situations and life stressors, such as a move, job change, or relationship transition. Anxiety is characterized by feelings of worry, dread, and uneasiness. Anxiety affects … Read more

Read More

Dr. Joseph Krainin Turns Your Bedroom Into Your Own Personal Sleep Lab

Snore every night? Wonder if you have sleep apnea but don’t want to spend eight hours in a strange bed to find out? According to neurologist and Sleepopolis sleep expert Dr. Joseph Krainin, … Read more

Read More

An Interview With Layla Sleep Founder Akrum Sheikh

Sleepopolis sits down with Layla Sleep founder Akrum Sheikh to get the inside scoop on everything from mattress innovation to personal sleep tips.

Read More

Sleepopolis Is Launching a Podcast! Check Out “Sleep Talking With Dr. Shelby”

In case you missed our big announcement, well, we have a big announcement! Sleepopolis will officially be in the podcast game as of November 1, 2023. Our big audio debut wouldn’t be complete … Read more

Read More

The post Arianna Huffington’s LinkedIn Poll Reveals We Just Can’t Disconnect at Night appeared first on Sleepopolis.

Sleeping in a cold bedroom is the ultimate experience of relaxation to most people, considering 57% of American adults get hot while sleeping. From the crisp air in your chilly bedroom to the cozy blankets this combination brings the perfect sense of tranquility. (1)

While shivering under the blankets might sound like the perfect way to fall asleep, it doesn’t seem to be the ideal way to go to bed at night according to American actor and comedian, David Koechner, who is known for his roles in the Anchorman films and The Office. 

On the “First Date Show” podcast, hosted by Lauren Compton, she invites an array of guests on and takes part in a first date with them and then she decides if they are date-able. She and her guest  have conversations on a multitude of topics (often random) such as the ideal sleep temperature. 

On her 15th episode of the season, she invited Koechner to her show. One part of the episode included her asking if he likes his room cold while he sleeps. In fact, Koechner likes it nowhere near cold. 

He said he likes his room at the “perfect” temperature. Compton proceeded to ask him what the perfect temperature was and to be honest it’s not all that perfect. 

We for sure believe Koechner sweats himself to sleep since he sets his thermostat to 76 or 77 as he drifts off to sleep. 

Compton also shared her preferred sleep temperature and if you like to be freezing while sleeping, you might agree with the temperature she has set at night. Her ideal sleep routine sounded like music to ears for the ones who like to snuggle under the cold comforter and sheets at night. 

“I like it to be so cold in the room and like a fluffy blanket on top of me,” she said in a TikTok clip from the show. (2)

After it took several tries for Koechner to guess Compton’s ideal temperature, she admitted that 65 degrees is the warmest temperature she can sleep in. 

So which temperature is it going to be? We decided to speak with an expert to see if Koechner or Compton would win this one. 

What’s the Perfect Temperature to Sleep in?

Is there truly a perfect temperature to sleep in? According to Dr. Chester Wu, MD, there seems to be a flexible range of temperatures. 

Wu said that research shows that there is a wide range of temperatures to sleep in and the temperature we prefer changes over our lifespan. 

Even though the recommended temperatures for sleeping are 60 to 68 degrees, he said that older individuals should be sleeping in temperatures ranging from 68 to 77 degrees. 

So, are there any health benefits that come with sleeping in a cooler or warmer temperature? There might be, according to Wu.

“Some studies suggest that sleeping in a cooler room may have health benefits, including an increased metabolism,” he told Sleepopolis. “There’s evidence to suggest that cooler sleeping environments may stimulate the activity of brown adipose tissue, commonly known as brown fat.”

While you sleep in cooler temperatures, your body is actually getting in a workout while you sleep by burning more calories due to an increased metabolic rate. 

However, research on warmer temperatures is not looking too strong and warmer temps might leave you sweating than actually getting a good night’s rest. 

“Research is less conclusive about the benefits of a warmer sleeping environment,” he said. “More typically, a warmer sleeping environment will make it difficult to fall asleep and stay asleep resulting in sleep deprivation and its myriad negative health implications,” he said. 

Even though it might sound crazy that Compton sleeps in a 65-degree bedroom, we might have to take her side on this one as it might bring some more health benefits and a mini cardio session in our sleep.

The post Celebs Debate the Perfect Temperature For Sleep — But They Sound Kind of Extreme? appeared first on Sleepopolis.

Legend has it that you should never sleep with an empty chair in your room, especially if your room is cold. Why? Well, that’s because spirits like to hang around cold places, and empty chairs are an invitation to sit and stare at you while you’re sleeping. According to paranormal investigators, some people can see these spirits in their dreams, and said spirits often cause them to wake up between 2 and 3 a.m., seemingly without reason. 

While he can’t quite say how far it dates back, paranormal expert, medium, and spiritual author Jock Brocas tells Sleepopolis that this is an old Irish superstition. Brocas notes that, “People attempt to put bags or clothes on their chairs because there’s an inherent fear of not wanting an evil spirit in your house, but the reality is, the spirit is not going to care whether there’s something on the chair or not. That’s not how an evil spirit works.” 

And sure enough, we found plenty of folks across social media who have poo-pooed this superstition, trusting in a pile of laundry to protect them from evil spirits taking a load off on their chair. On the other hand, we also found quite a few who insist they’ve had very real experiences with these sleep-watching spirits. 

One woman wrote: “I have had this happen… In my dream, I was talking with my hairdresser, and all of a sudden, everything went dark. She pointed behind me and whispered, “BTW, she is standing right behind you!” That’s when I woke up. I didn’t open my eyes, but I was suddenly aware of this old lady watching me sleep. She was standing by my bed, right behind me, just staring at me!”

Another said: “I always keep my room super cold, even in the winter. I have a bean bag chair in my room, and last night, I woke up to the smell of my Nana’s perfume. This morning, when I got up, I looked at the bean bag, and it looked like someone had sat in it. No one has sat on it since it’s been moved to my room.” 

Yikes.

A Case For Keeping TVs Out Of Your Room?

The internet is good for a lot of things, one of which is providing just enough information to scare the bejeezus out of us. And we didn’t have to go far to find this gem — TVs and mirrors facing your bed create portals for demons.

This is a popular myth on TikTok, and we found quite a few videos, like this one by The Facts Geek, with over 1 million views sharing the same information. The Facts Geek tells us that TVs are  essentially black mirrors that create a portal for demons to watch you sleep. And while we couldn’t find any stories on the internet to back up the” TV as a demon portal” idea, we dug up this blood-curdling story about mirror portals. 

Moon_child_731 shared: “It’s said that mirrors are portals to places we are not familiar with. My stepmother used to have a mirror in her room near the bed, and the first week of it being there, she suffered […] sleep paralysis. She explained how, in her dream, she was awake and turned to see her precious mirror only to see someone stepping out. That someone, at first glance, was a handsome man. They made eye contact, and he began to approach her, only to her horror, this handsome man’s face began to morph into a horse with bloodshot eyes. I’m not sure what happened because she didn’t wanna go into detail. Must have had a good scare because she sold her mirror soon after.” 

Brocas tells us that while this particular anecdote is also a superstition, “Mirrors were not just used for reflection in ancient societies. They can be dangerous, and they can open portals.” 

Sure enough, our research shows that The Maya people believed the human world was only one of many, and reflective surfaces, like mirrors and water, were portals to the spiritual world and other realities. 

While plenty of superstitions are alive and well in the 21st century, Brocas notes that “The reality is a person’s intention is what attracts spirits, and their belief is what brings these things to life.”

To illustrate his point, Brocas uses the example of Ouija boards. “The Ouija board isn’t inherently dangerous. What’s dangerous is people’s intentions. If they have an intention to connect to the other side, that’s where the trouble starts.” Brocas says, “Essentially, you can make a Ouija board out of anything and get the same results.”

Ultimately, Brocas says, “Superstitions have validity as a result of the mass consciousness of people who believe them. It’s people that give these things life.”  

The post Have You Heard the Halloween Myth About Never Sleeping With an Empty Chair In Your Bedroom…? appeared first on Sleepopolis.

In case you missed our big announcement, well, we have a big announcement! Sleepopolis will officially be in the podcast game as of November 1, 2023. Our big audio debut wouldn’t be complete without our lovely-voiced Director of Sleep Health, Dr. Shelby Harris. Dr. Harris will soon grace everyone’s ears as the host of our podcast Sleep Talking With Dr. Shelby, available wherever you get your podcasts.

For a taste of what’s to come, check out our trailer here:

We know there are a few podcasts out there focused on sleep, but with the combination of Dr. Harris’s expansive real-life and professional experience, and the high standards we here at Sleepopolis bring to our product reviews, industry coverage, and health stories, Sleep Talking With Dr. Shelby will help answer major listener questions and go deep on — and debunk — buzzy sleep trends, and hopefully everyone will walk away (or snooze away) having learned something helpful.

A few topics Dr. Harris and our Sleepopolis editors will be tackling:

• Does it really matter what type of mattress you sleep on? And how much should they cost?
• Should you try a sleep divorce?
• Which sleep accessories do you really need?
• What’s keeping teenagers up at night?

Make sure to find Sleep Talking With Dr. Shelby on Apple Podcasts, Spotify, Amazon Music, or wherever you love listening to podcasts, and subscribe so you don’t miss the first episode, available on Nov. 1st. Follow us on Instagram and TikTok to keep up with all our latest news.

The post Sleepopolis Is Launching a Podcast! Check Out “Sleep Talking With Dr. Shelby” appeared first on Sleepopolis.

Most realize how a less-than-ideal night’s sleep can lead to feeling tired and sluggish and experiencing a decline in mental and physical performance. However, recent research suggests that losing even one hour of sleep can throw you off-balance, create sleep debt, and, over time, lead to many adverse side effects. 

According to recent research conducted at Columbia University in New York City, missing out on even an hour of sleep can cause inflammation and increase cardiovascular risks (1). “Sleep is essential for physical and mental health, and even a small amount, like a single hour of sleep deprivation, can have the potential to exert lasting effects on health,” says Dr. Fu Chen, head of R&D with More Labs.

With about 53 percent of Americans, 39 percent of UK adults, 30 percent of Canadians, and 29 percent of Mexicans getting less than the recommended minimum of seven hours per night, focusing on sleep may be a critical strategy for improving rates of cardiovascular illness and inflammatory diseases. 

Even Mild Sleep Debt Increases Oxidative Stress and Cardiovascular Risk 

According to the Columbia University research, individuals who experience sleep deprivation have cells in their circulatory system lined with oxidants (molecules that can harm DNA), resulting in inflammation and increasing cardiovascular risks. 

The study, published in Scientific Reports, involved 35 women who were initially maintaining a healthy, eight-hour sleep schedule (2). For six weeks, they continued with the same routine. Next, the participants delayed their bedtime by 90 minutes while keeping the wake-up time the same for an additional six weeks. 

Analysis of the samples collected from the participants during the period with less sleep revealed differences in oxidative stress on their vascular cells. The findings showed that even mild sleep restriction over just six weeks increased the level of endothelial oxidative stress by 78% compared to their previous amount of healthy sleep.

Sleep Improves Heart and Brain Health

Scientists have long known how losing sleep can impact heart health. In one study conducted during daylight savings time,  researchers found that losing an hour of sleep a night in March causes a 24 percent increase in heart attacks the following day. In the fall, when gaining back that precious hour of sleep, there are 21 percent fewer heart attacks the next day.

The new Columbia University research sheds light on why that may be. Sleep helps protect against oxidative stress — an imbalance between free radicals and antioxidants — which is associated with inflammation, cancer, and premature aging.

Sleep Fights Oxidative Stress and Toxin Build-Up

Antioxidants are typically considered mystical components of vibrant fruit and dark leafy greens (or wine and dark chocolate), but many lifestyle factors play a role in antioxidant levels, including sleep. 

Regularly getting a good night’s sleep can help relieve the body of oxidative stress, which means sleep has an antioxidative effect. But when you miss out on enough sleep for a long time, your cells may become saturated with oxidants, which can raise their risk of heart disease, according to the researchers.

Plus, according to Dr. Patrick Porter, neuroscience expert and founder of BrainTap, we need around 1-2 hours of deep delta sleep for the brain’s detoxification process. Research shows that during sleep, the brain’s clearance of waste material is most active, especially during deep sleep when there is an increase in delta waves (3). Brain-damaging toxins are cleared by taking in blood and pushing out cerebrospinal fluid with inflammatory proteins, harmful bacteria, and other waste products.

Improve Your Sleep to Reduce Your Risks

Undersleeping, even by an hour each night, can damage your overall health over time. “It can impair mood, memory, and cognitive function in the short term, and over the long term, increase the risk of obesity, diabetes, cardiovascular disease, and a weakened immune system,” says Porter.

According to Chen, improving your sleep can reverse this by increasing antioxidant protection, helping clear waste products from the brain, balancing hormones, increasing insulin sensitivity, helping manage obesity, and reducing the risk of heart attack, stroke, and high blood pressure.

Chen recommends implementing helpful sleep hygiene habits, such as:

• Creating a bedtime routine: A routine helps signal your body that it is time to wind down and prepare for sleep. Stick to the same sleep and wake times to help regulate circadian rhythms.
• Keep your bedroom cool, quiet, and dark: Create the optimal sleeping environment by ensuring your body temperature stays lower and you don’t get disrupted by light or noise pollution.
• Avoiding blue light screen time half an hour before bedtime: The blue light emitted from electronic devices can interfere with melatonin production and leave you feeling strung out instead of ready to sleep. Avoid using devices or try wearing blue-light blocking glasses.
• Meditating to clear and relax the mind: Meditation can help reduce stress and anxiety and regulate your heart rate, making it easier to fall asleep.

The post Losing Just One Hour of Sleep Could Damage Your Heart and Health, Research Shows appeared first on Sleepopolis.

Women experiencing insomnia during menopause (and perimenopause) is nothing new, but a recent survey finds there’s a certain time at night when many women wake up.

According to the survey, the most common time that women with menopausal insomnia wake up is 3:29 a.m (1). The research was released for World Menopause Day on Oct. 18.

The research conducted by a private company found that three quarters of women in menopause and perimenopause are dealing with insomnia. Of those surveyed, 69 percent said the nighttime waking was having a negative impact on their emotional wellbeing.

What Is Menopausal Insomnia?

While it’s unclear if the 3:29 a.m. wake time is popular in other groups of women not surveyed, the medical community does know a bit about menopausal insomnia.

Menopausal insomnia can occur around the time of menopause for a variety of reasons, Fiona C. Baker, PhD, a sleep researcher with SRI International in California, said. Hot flashes and night sweats can disturb sleep. Women can also have mood changes like depression. Life stresses may also play a role. 

“Insomnia symptoms are very common in perimenopausal women, being present in about 40 percent to 50 percent of women, and these symptoms persist as women enter menopause,” Baker said.

About 26 percent of middle-aged women meet the criteria to be diagnosed for an insomnia disorder. 

“The most common complaint is waking up during the night and having difficulty going back to sleep,” she added. 

“The primary trigger for menopausal insomnia is the fluctuation and eventual decline in the levels of female sex hormones, particularly estrogen and progesterone,” said Shoma Datta-Thomas, MD, who is the head of wellness for Modern Age, and located in New York City.

“These hormonal changes can affect the body’s internal temperature regulation and disrupt the circadian rhythm, making it challenging to not only fall asleep, but stay asleep,” she said. 

Hormonal fluctuations can also lead to mood swings, anxiety, and depression, all of which can contribute to insomnia. The emotional distress and stress that many women experience throughout menopause can make it more difficult to relax and fall asleep, Datta-Thomas noted.

Hot flashes can occur for about seven years. If they’re disrupting your sleep specifically, expect the sleep disturbance to continue that long and perhaps longer, Baker said.

The good news is that insomnia symptoms taper off after menopause and there are some improvements. But they don’t completely go away, Baker said. 

Based on findings from the National Institutes of Health, perimenopausal women exhibit a higher prevalence of insomnia symptoms compared to the general adult population, Datta-Thomas pointed out.

“Interestingly, insomnia symptoms tend to become more pronounced during the later stages of perimenopause in contrast to the early perimenopausal period,” Datta-Thomas said. “As a result, it is imperative for healthcare providers to implement screening procedures for insomnia symptoms in perimenopausal women.” 

Assessing Your Menopausal Insomnia Risk

Doctors aren’t sure how to tell who will develop menopausal insomnia and who won’t, but there are some important risk factors. If you have a history of insomnia, you may be more prone to menopausal insomnia. 

“That’s why it is important to address insomnia early on and speak to a healthcare provider about options for treating insomnia to establish healthy sleep—it’s easier to fix the problem when it is in the early stages,” Baker said.

Treatments include medications and cognitive behavioral therapy. 

It’s important to get an accurate diagnosis, Baker emphasized. That’s because sleep issues can happen with a number of medical issues. (One of them, sleep apnea, is also common after menopause, she said.)

Try to prioritize sleep hygiene if you have trouble sleeping, or find yourself waking up at night, Datta-Thomas said. 

A few pro sleep tips: Avoid daytime naps, stay of screens at night, and avoid caffeine and meals two to three hours before bed. Keep the room cool and dim the lights gradually before bedtime, she added. 

The post Why Are Some Women Waking Up at 3:29 a.m. Every Night? appeared first on Sleepopolis.

We all understand the risks associated with not removing our makeup before bedtime, which can result in waking up to a pillow covered in foundation and mascara stains, as well as experiencing breakouts that leave our skin irritated and red for weeks.

However, even though it might be considered a sin in the makeup world to skip the strip-off in the evening and the essential skincare steps before bed, country music icon Dolly Parton doesn’t seem to abide by this strict rule in Dollywood. 

Instead, Parton has admitted that she has been sleeping in her makeup since the 1980s. I know — we gasped too. However, she does have some solid and clever reasons for doing so. 

In her newly published memoir, Behind the Seams: My Life in Rhinestones, which came out on October 17, Parton shared personal life stories along with unexpected revelations that included her makeup habits. The one revelation she revealed was especially surprising since she’s famous for maintaining a youthful appearance that defies her actual age of 77.

Intrigued to know what it is? Parton began wearing her makeup to sleep when she left her hometown of Sevierville, Tennessee to start her career in California. 

Surprisingly, Parton started to wear her makeup to bed to be equipped to hit the streets all glammed up in case there was an earthquake. 

“When I arrived in LA in the 80s, I started sleeping with my makeup on, partly because of the earthquakes,” she wrote in her memoir. “I thought, ‘I’m not heading out on the streets without makeup in case there are cameras out there! I’m going to be ready to go!”

Despite our belief that there were no exceptions to sleeping in makeup, Parton managed to persuade us with her compelling reasoning. Once she adopted this regimen, she remained consistent with the decision for the rest of her life. 

She admitted that when she moved back to Tennessee, a state free of earthquake concerns, she still decided to ditch the makeup remover. And she owes the continuation of this routine to her husband, Carl Dean, who she has been married to since 1966. She admitted in her memoir that she always wants to look presentable for her husband, even while she is sleeping. 

“I don’t want to go to bed looking like a hag with Carl,” she wrote (Parton, Behind the Seams: My Life in Rhinestones, Ten Speed Press, October 17).

So how does Parton not worry about breakouts or irritated skin? Well, she just doesn’t. She claims that the assumption to clean your face at night is not true. According to Parton, it actually doesn’t matter when you clean your face. We were skeptical but it seems to be working for her as she is always glowing even at almost 80 years old. 

“It doesn’t matter when you clean your face, as long as you clean it once a day,” she wrote. “After I wake up, I do all the little rituals, and then I start over again and go out every day and look good all day long.”

You can either rock it the Parton way or continue with your nighttime routine. If you are content with your skincare routine, stick with it. And even if you know you breakout when you sleep with your makeup, there are some helpful options. This includes wearing an overnight sleep mask or selecting a foundation suitable for sleeping with during those relentless 9-5 workdays (get it?) when you’d rather not remove your makeup. 

The post Dolly Parton Has Been Wearing Her Makeup to Bed Since the ’80s — Here’s Why appeared first on Sleepopolis.

Nothing beats the feeling of fresh, clean bedding. There’s something about the crisp, soft, fresh-smelling experience of curling up in a just-laundered sheet and duvet set. But anyone who owns a duvet knows the struggle of replacing the cover so it’s smooth and even in each corner. One TikTok creator, likehayk24, revealed a cute couple’s out-of-the-box method for putting on a duvet cover using a helper that’s been shared thousands of times and has hundreds of comments (1). 

Essentially, one person puts the cover over their head inside out, holding the corners in their hands and the middle in their mouth while the other person ensures all the ties are fastened before flipping the whole thing over to reveal a perfectly fitted cover. But is this really a hack, or is there a better way? We asked the experts.

Is the Inside-Out Method for Replacing a Duvet Cover Practical?

“As silly as it looks, this method is not actually that impractical,” says Aaron Christensen, Vice President of Growth at Homeaglow, a house cleaning platform serving homes across the US. “It’s an excellent way to introduce some playful fun into what can otherwise be a boring chore—and an even better way of getting your partner to do some housework,” he says.

Laura Price, owner of The Home Organisation, which helps clients organize their homes in London and the South East, says there’s no set rule on how to put on a duvet cover, and as long as it works, it doesn’t matter how you do it. “It can be a task people really don’t like, so making light of it and having fun is a great idea,” she says. That being said, this method is only practical if you have another person. If you’re alone, you may need to modify the approach or try a different way entirely.

However, Will Cotter, the COO of FreshSpace Cleaning, a local cleaning service located in Jacksonville, Columbus, Detroit, and Cleveland, recognizes that while this method works, there might be more practical or efficient ways to do it. “First, comfort is key—draping the duvet cover over someone’s head might not offer the most relaxing experience, so make sure the person under the cover can breathe freely and comfortably,” he says. As well, effective coordination between the person inside the cover and the one outside is crucial to securely hold the corners and ensure the cover falls neatly into place. “It might take a bit of practice and trial and error to perfect this approach, but with teamwork, it can be done,” adds Cotter. 

What to Consider When Using This Method

If you have a willing participant, there’s no reason not to try this method if you want to. But if you’re a bit concerned about the overall appearance and comfort of your bed, depending on how the cover falls, it might result in wrinkles or an uneven distribution of the duvet inside the cover, according to Cotter. 

Having someone inside the duvet cover might raise concerns from a hygiene perspective. “There’s a chance that some dirt or sweat from the person’s body could be transferred onto the duvet,” says Cotter.

Likewise, Christensen recommends avoiding putting the cover in your mouth, especially if making guests’ beds. “It’s unlikely your guests will appreciate the saliva residue—particularly since it’s at the top of the duvet right below their face,” he says.

He also warns that the weight of a duvet hanging on your front teeth could be a risk to fillings or veneers.

Alternative Ways to Put On a Duvet Cover

So, if you find yourself without a fun partner to try this method with or if neither of you particularly enjoys having your head covered, there are other, perhaps easier and more effective methods of replacing your duvet cover. Here are the experts’ best tips:

Alternative Inside-Out Method

Price’s approach is similar but doesn’t require another person or holding the duvet with your mouth.

• Reverse the duvet cover and put your arms into the top two corners of it.
• With your hands in the duvet cover, pick up and hold the corners of the duvet.
• Lower your arms (and have a little wiggle!) so the cover falls down over the duvet.
•  Give it a shake until the cover is a good way down the duvet.
• Go to the other end of the duvet and pop the two remaining duvet corners into the corners of the cover.
• Hold the corners and give it a good shake again. This will help even out the duvet in the cover so you don’t get any lumps or bumps.
• Do up the seam, and you’re good to go!

The Burrito Method

The burrito method explained here by Hashi Mohamed, President of Ivy Cleans, a premier cleaning and lifestyle solutions company based in Minneapolis, Minnesota, is a popular and efficient way to put on a duvet cover with minimal hassle. Here’s how to do it:

• Lay the duvet cover flat on your bed, inside out, with the opening at the foot of the bed.
• Lay your duvet insert on top of the cover, ensuring the corners match.
• Roll both the duvet insert and duvet cover together, like a burrito, from the head of the
• bed toward the foot, keeping the fabric taut.
• Once rolled, reach inside and secure the duvet corners to the cover’s corners.
• Unroll the duvet and cover, and you’re done!

Using Corner Ties and Buttons

Many duvet covers come with corner ties or buttons that help secure the duvet insert in place. Here’s how Mohamed recommends using them:

• Lay the duvet cover on your bed with the opening at the foot.
• Lay your duvet insert on top of the cover, ensuring the corners match.
• Attach the corner ties on the duvet insert to the corresponding ties or buttons on the duvet cover.
• Once the corners are secured, start buttoning or zipping up the cover.
• Shake and adjust the duvet until it’s evenly distributed inside the cover.

Clothesline Method

If you have limited space but want precise alignment and less bunching, Cotter suggests hanging the duvet cover on a clothesline with its inside out.

• Lay the duvet flat in alignment with the cover’s opening.
• Use clips to secure the duvet to the cover. 
• Slide them together along the clothesline, guiding the cover over the duvet.

More Duvet Cover Tips

If you want to get crisp duvet covers without ironing, Price says to fold them when they’re still slightly damp, which will help remove any wrinkles. Store your duvet covers in sets by folding the matching pillows and bed sheets inside the duvet cover. Price says this will save you so much time, and no items will go missing.

And if you just can’t be bothered with a duvet cover, consider a coverless duvet instead and spare yourself the hassle.

The post This TikToker Has a New Method For Putting On a Duvet Cover You Need to See appeared first on Sleepopolis.

Can using a certain pillow improve your face shape? One girl took the question to TikTok to share her journey of using a cervical pillow to help fix her asymmetrical face. 

Marieanne has shared a few videos on TikTok about her face, calling it, in her opinion, lopsided. She thinks the main reason for this is because she’s a side sleeper. In a video with over three million views as of publishing this story, she bought a cervical pillow to start using, hoping this can help. (1)

She begins the video by showing “the intensity of her lopsidedness.” Marieanne then explains she recently bought a $60 cervical pillow, making a joke that girl math convinced her she could afford it. (1)

She acknowledges that spending $60 on a pillow is not something she typically does, however that’s a small price to pay if it helps fix her face. 

“Think about it as a replacement for plastic surgery,” Marieanna says. “I’m saving thousands of dollars.” (1)

The comments were flooded with people sharing similar experiences, explaining how their face is also lopsided from sleeping on their sides. Some people even tried to offer advice saying they alternate which side they sleep to not strain one side of their face. 

In a follow-up video, Marianne shared her initial thoughts after using the pillow for two days. She explains the pillow would be great for anyone with chronic back pain; however the people who told her this was the best and most comfortable sleeping arrangement were lying. 

“I literally had to force myself to fall asleep on it, that’s how bad it was,” she said. Marianne explains the cervical pillow is pretty hard and overall just uncomfortable. (2)

Although it’s not the comfiest pillow, she knows it’s too soon to see if it can make a difference to her face. She’s going to continue to try out the cervical pillow and provide another update in a few weeks. 

Why and How Would a Cervical Pillow Help Your Face Shape? 

A cervical pillow is designed to support the neck and spine in a neutral position mostly used to help reduce neck pain, Dr. Sean Ormond, a dual board-certified doctor in anesthesiology and interventional pain management, told Sleepopolis. 

Ormond explained that some people believe a cervical pillow can help to fix an asymmetrical face because it’s often used to improve the alignment of head and spine. 

“When the head and spine are aligned, the muscles in the face are less likely to be pulled or strained,” he said. “This can lead to a more symmetrical appearance over time.” 

Ormond stresses that there is no significant evidence to support that a cervical pillow can fix an asymmetrical face and more research is needed to determine if a cervical pillow can be an effective treatment option. 

There is nothing wrong with having an asymmetrical face — however if this is something you want to experiment with for what would likely be a placebo effect, Ormond recommends trying the following:

• Sleep on your back. Side and stomach sleeping can lead to uneven pressure on your face, ultimately causing the lopsidedness. 
• Avoid chewing gum. While chewing gum, the muscles on one side of your face are working harder than the other. 
• Avoid repetitive facial expressions. Seems like a no brainer, but making the same expression can lead to an uneven face. 
• See a dermatologist or plastic surgeon. If you are concerned about your facial asymmetry, seek a doctor to provide you with the best treatment options for you.

The post This Side Sleeper Tried Out a Cervical Pillow to Improve Overall Face Shape — Here’s What Happened appeared first on Sleepopolis.

Beep beep beep. It’s your alarm alerting you it’s time to get up, but once again you’re not ready for it. So what do you do? Naturally you hit the snooze button a few times until you really have to get out of bed. If this sounds familiar you’re not alone — in fact, it might actually be a good thing for your health. 

A new study reveals that hitting snooze can actually be beneficial. At Stockholm University, researchers ran two studies to determine predictors and effects of snoozing. 

One of the big takeaways? Snoozing doesn’t have a negative impact on sleep quality.  

How Does Snoozing Affect Us?

The first study, a questionnaire, reported that, among the 1732 respondents:

• 69 percent use snooze or set multiple alarms “sometimes”,
• 71 percent snooze on workdays compared to days off (23 percent)
• 60 percent, “most often” or “always” fall asleep between alarms (1)

But why do people hit their snooze button? Dr. Ryan Sultan, Columbia University professor and board-certified psychiatrist and therapist, not affiliated with the study, told Sleepopolis that while snoozing is a common habit, people do it for a variety of reasons. 

The study found this to be true, with the most common reason being “feeling too tired to wake up,” followed by a tie between “it feels good” and “to wake up more slowly.” (1) 

Twenty two minutes was the average time people spent snoozing their alarms with eight minutes between each alarm. Snoozers also tended to be six years younger than non-snoozers, and four times as likely to prefer the night time. 

Sultan explained that this finding isn’t particularly surprising. “They often stay up later due to academic, social, or work commitments, and as a result, they may not get enough sleep, ” he explained. “Snoozing the alarm can be an attempt to compensate for this sleep deficit by stealing a few extra minutes of rest in the morning.”

What does all of this mean?

The study’s lead author, Tina Sundelin, told NBC news, “that snoozing for 30 minutes in the morning does not make you more tired or more likely to wake up from deep sleep.” The Stockholm University associate professor continued saying, “ for those who usually snooze, it might even be helpful with waking up.” (2)

What Does the Data Say Is the Impact of Snoozing on Health?

To look deeper at the impact of snoozing, the second study recruited 31 habitual snoozers to spend multiple nights in a sleep lab. All of the participants reported that they snooze their alarm two or more times per week, always fall back asleep between alarms, and none had sleep disorders, including insomnia or sleep apnea. 

The participants tried two different methods of waking up, either immediately getting up after their alarm went off, or setting their alarm for 30 minutes before their wake time so they could snooze their alarm three times. Both methods used their habitual sleep and wake times, with an average of seven days between the two methods. 

Snoozing resulted in an average six minutes of lost sleep; however the structure of their sleep was the same during both methods. 

Cognitive tests were conducted immediately after getting out of bed, testing reaction times, solving math problems, and their ability to recall past experiences. 

The test found that the 30 minutes of snoozing improved or did not affect performance on the tests compared to when abruptly waking up. This advantage for snoozers disappeared within 40 minutes however. 

There were also no significant differences between the snoozers and non-snoozers when it came to cognitive performance in the afternoon or during lunchtime. 

While there is more research needed to support their findings, for now, if you’re a snoozer just keep doing what you’re doing.

The post Study Says Hitting Snooze Isn’t So Bad For Your Health After All appeared first on Sleepopolis.

When do you know it’s time to see a doctor? A new survey of 2,000 respondents from OnePoll on behalf of the Henry Schein Cares Foundation found that men especially wait until they have a seriously big problem — 2 in 3 say they don’t go until something feels “very wrong.” But it’s not just men (1). Overall 64 percent of people wait until there’s an issue, taking a more reactive approach. Even 59 percent of women wait until there’s a serious problem, the survey shows.

Their reasons are valid — some are scared of doctors, including ones who won’t listen or those they don’t trust. Others worry about the financial toll of testing for a medical issue, with just half of respondents having an emergency medical savings account ready.

But when it comes to sleep health, waiting for them to become “critical” isn’t the best route, according to Annie Miller, a Washington D.C.-based therapist trained in behavioral sleep medicine at DC Metro Therapy. “[Early intervention] is important for decreasing insomnia and making periods of poor sleep shorter. We know that sleep can be improved by working on your behaviors and thoughts around sleep. And by intervening earlier, you can prevent minor sleep issues from escalating into major disruptions.”  She adds that the brain struggles to break habits it has had for longer, including sleep issues.

In particular there’s one sleep condition that you especially shouldn’t wait to address — sleep apnea. “OSA is known as a silent killer. Untreated OSA leads to a significantly increased risk of sudden cardiac death, cardiovascular disease, stroke, and traffic accidents,” says Ear Nose and Throat specialist Dr. Nishant Reddy of NJ ENT and Facial Plastic Surgery. “Reaching out to a doctor only when something is “extremely wrong” can result in a delay in diagnosis and increased treatment complexity.”

Though some people try to tough it out or see if symptoms go away, he urges people to check with their doctor if they have any of the following: loud snoring, choking or gasping while sleeping, daytime sleepiness, morning headaches, difficulty with focusing, frequent nighttime urination, loss of libido, and depression. And it’s not just about you. See your doctor for the sake of your own bed partner. “Untreated sleep conditions like OSA can also have a significant impact on a person’s bed partner. OSA can disrupt the partner’s sleep, leading to frustration and relationship strain. In some cases, this may lead to couples sleeping separately,” he says.

Additionally, insomnia shouldn’t go untreated, and Reddy says its effects can have a “drastic” impact on quality of life.”

Those with sleep apnea faced significant dangers if they wait for treatment, according to Dr. Kevin Postol with the American Academy of Dental Sleep Medicine.

What Are the Dangers of Waiting For Sleep Apnea Treatment?

• Have a higher risk of developing cardiovascular disease and are unable to control their blood sugars
• Be prone to memory issues with the inability to convert short-term memory to long-term memory
• Be involved in a traffic accident 
• Worsening symptoms because of heart attack or stroke
• Gastroesophageal reflux disease (GERD)

 “As a qualified dentist, my recommendation is that if you wake up tired on most days or find yourself falling asleep doing regular activities like watching TV or driving a car, you should make an appointment with a qualified dentist to be treated for your sleep condition,” Postol says. He points to a 63-year-old woman in this scenario, who was “tired all the time.” She thought snoring was typical given her age and that she had Type 2 Diabetes.

But, she was diagnosed with sleep apnea. When a CPAP machine wasn’t well tolerated, she tried an oral appliance. Three months later her sleep apnea was under control, her snoring decreased, she was well rested. “She also lost 30 lbs because she has more energy to enjoy activities, like playing with her grandchildren. Because of her weight loss, this has decreased the amount of insulin she needs to take for her diabetes.”

Success stories like these can help people understand there can be much to be gained in getting help earlier. People with sleep conditions, especially those avoiding a doctor’s visit, might be comforted to know that plenty can be done for many of the conditions. “Patient’s are often forced to come to see their doctor at the insistence of their partner. The good news is that OSA is readily treatable with either lifestyle modifications, oral appliances, continuous positive airway pressure (CPAP) devices, or surgery. Some surgeries can be performed minimally invasively by an experienced otolaryngologist, or ear, nose and throat (ENT) surgeon. With adequate treatment, most patients can get significant improvement in their quality of life,” Reddy says.

“With adequate treatment, most patients can get significant improvement in their quality of life.”

The post Research Shows 2 in 3 People Don’t See the Doctor Unless Something Feels “Very Wrong” — This Can Wreak Havoc For Sleep Problems appeared first on Sleepopolis.

While an afternoon power nap can increase focus, energy, and drive to get through the rest of your daily to-dos, timing is everything. Just like a venti dark roast provides a pick-me-up in the morning, but nightly consumption may leave you tossing and turning and strung out the next day, so too do power naps have the ability to make or break your energy levels. 

TikTok creator Tony Aube illustrates this in a video showing a planned power nap at 6 p.m., leading to him waking up 8 hours later, sweaty, disoriented, and clearly distressed about having missed the rest of his day (1). So, how can you harness the power of a daily nap without completely derailing your day? We asked Dr. Chester Wu, a double board-certified in Psychiatry and Sleep Medicine and medical reviewer for the sleep tracker app Rise, to find out.

Late Naps Make It Harder To Fall and Stay Asleep

According to Wu, taking naps late in the day, particularly in the late afternoon or evening, can disrupt your nighttime sleep because it reduces the natural build-up of the need for sleep that happens over the day, an effect known as sleep-drive. Sleeping later in the day diminishes its intensity, making falling and staying asleep harder.

Additionally, says Wu, it will be harder to take naps in the late afternoon or evening because you’ll be getting your “second wind”— the second burst of energy you get during the day, thanks to your circadian rhythm, the body’s internal clock that regulates sleep and wake cycles over 24-hours.

Finding the Ideal Power Nap Length

Wu says a power nap is short, ideally 10-20 minutes long. “This duration allows you to reap the benefits of a short nap, such as increased alertness and improved mood, without falling into a deeper stage of sleep, which can result in post-nap grogginess or sleep inertia,” he says. Sleep inertia 

A review of the studies on the subject shows mixed results. Some show shorter naps of 20–30 min that contain N2 (the second stage of REM when memories are formed), and slow wave sleep may boost alertness, while naps of at least 60 minutes can improve memory function (3). 

However, other research shows shorter naps of 30 min were also beneficial for memory consolidation even without much slow-wave sleep. Another report found that just 6 minutes of sleep was enough to improve memory. 

Another study investigating different nap lengths (5, 10, 20, and 30 minutes) found that 10-minute naps best increased alertness. However, napping longer than 10 minutes was more likely to include slow-wave sleep, which did the opposite.

The realistic answer is that it varies. Researchers suggest the ‘optimal’ nap length likely depends on your lifestyle factors, such as how long you typically sleep each night, your current nap routine, and what you hope to get out of your nap time (2). Experimenting to see what works best for you is wise.

Deciding When To Nap For Best Results

Power naps are best taken at a time that aligns with the body’s natural circadian dip in alertness, which depends on your chronotype, according to Wu. Early birds will have an earlier window in the afternoon, while night owls will skew later. “For most of us, this will be sometime between 1 p.m. and 4 p.m. It will not only be easier to fall asleep when our energy naturally lulls, he says, but it’s also an ideal time to recharge without affecting your nighttime sleep (assuming you keep your nap short). 

Research shows that mid-day naps help counteract sleepiness, increase memory consolidation and executive functioning (crucial for planning and focus), set you up to learn new things, and improve moods. Some research shows naps between 12:30 p.m. and 4:50 p.m. (with 2:00 p.m. being the most common) improve cognitive and physical performance and reduce feelings of fatigue. 

What’s more, these benefits are seen regardless of whether or not you had a great sleep the night before. Although there isn’t a set-in-stone time, most experts agree that 3 p.m. is a good average cut-off time to begin a nap. 

Who Can Benefit From Power Naps?

According to Wu, most people can benefit from a power nap. “Power naps can help you make up for lost sleep, although a longer nap will certainly help you make up for more, as well as provide a temporary boost of energy, even if you’re not sleep deprived,” he says. 

Going back to that venti Starbucks, Wu insists a power nap is better than reaching for a cup of coffee, which, he says, will likely disrupt that night’s sleep if drunk after noon. A power nap is less likely to get in the way of the sleep drive necessary for staying and falling asleep, especially if taken at the right time of day. “Unless you’re quite sleep-deprived, you should be able to ease right back into your daily activities after a power nap, whereas you’ll have to wait out sleep inertia after a longer nap,” he says.

Wu does not recommend taking any type of nap if you experience insomnia or are trying to shift your sleep schedule to an earlier wake-up time. In both cases, you need as much sleep pressure to build as possible in both cases.

The post Why Are TikTokers Taking Overly Long Power Naps at 6 p.m. These Days? appeared first on Sleepopolis.

New babies are an endless source of joy and a seemingly endless source of sleepiness nights. And while most parenting advice looks something like “don’t wish it away,” “enjoy it while it lasts,” and “it won’t be like this forever,” it all hits different (and maybe falls on deaf ears) when all-nighters are your new SOP. But things may be looking up, moms and dads. Newly published research may offer some real solutions for the sleep-deprived among you — and the answer may lie in the regularity of feeding. 

With the understanding that the irregularity associated with infant sleep-wake patterns may be influenced by their diet — more specifically, their gut microbiota, researchers out of Switzerland hypothesized that higher eating regularity is associated with more mature sleep patterns. (1) 

To explore their theories, the researchers recruited 162 healthy infants born through vaginal deliveries and whose diet was at least 50 percent breast milk. The researchers evaluated sleep-wake patterns (through actigraphy results), eating times (for which they developed an Eating Regularity Index (ERI), and stool microbiota of the infants at three distinct points in time: 3, 6, and 12 months. They also relied on parental documentation of additional data points, like sleep/wake phases, movement interventions during sleep (i.e., being in a stroller), phases of crying, and the timing of when meals began and ended. (1)

After combing through the data, the researchers found that: 

• An increased eating regularity (higher ERI) in infants is associated with less sleep fragmentation and more regular sleep patterns. 
• The link between eating regularity and mature sleep patterns isn’t linked to the maturity of gut microbiota. 
• The associations between eating regularity and sleep continue to evolve with age. 
• The link between infant sleep and ERI remains significant even when parents structure their infant’s eating and sleeping times. 

Regarding the role that breastmilk may play, Salome Kurth, Assistant Professor at the Department of Psychology at the University of Fribourg and member of the research team, shared that “studies suggest breastfeeding cessation impacts gut microbiota composition and that breastfeeding is linked to more night wakings.” (2) (3) And while they included infants who were primarily breastfed at the time of study enrollment, that variable was not studied. Kurth notes, “Whether these observations relate to each other remains to be investigated.”

How Do Developing Circadian Rhythms Factor In? 

Existing literature tells us that cortisol and melatonin production begin around eight weeks, and circadian rhythms are established somewhere around 11 weeks — and all of the above were not lost on the team. (4)

In the paper, they wrote, “The age-dependent effect of Eating Regularity Index on sleep timing and consolidation might also be explained by the evolution of circadian rhythm as a developmental transition.” (1)

Regarding circadian rhythms and how they factor into the research, Kurth tells us it’s not quite that black and white. She says, “The maturation of sleep needs to be considered from the perspective of circadian “clock-dependent” and homeostatic “sleep-wake-dependent” regulators of sleep — as these two processes interact to determine the likelihood of falling asleep.” (5)

Kurth explains that the consolidation of sleep and waking hours is noticeable and gradual across infancy and early childhood. “The development of the circadian system is also gradual. It begins during prenatal stages and supports the establishment of sleep-wake patterns and hormone secretion typically occurring around the age of two months,” she says. (6) “The first few weeks of life represent a sensitive window of circadian programming. And as mentioned above, besides the infants’ circadian maturation, the homeostatic sleep regulators undergo significant development during the initial months of life.”  

Ultimately, Kurth says that by assessing infant sleep patterns at critical junctures (3, 6, and 12 months of life), “Our study captures transitions of sleep across this period and accounts for both — circadian and homeostatic sleep regulators.”

So What Does This Mean For Parents Looking For Some Shuteye?

The TLDR: Infants who eat more regularly have more mature sleep patterns, and gut microbiota doesn’t influence either. According to the researchers, parents may be able to improve infant sleep quality by boosting their infant’s eating regularity.

The post When It Comes to Perfecting Newborns’ Sleep, Is Consistent Eating Time the Key? appeared first on Sleepopolis.

Waking up and realizing that you slept through your alarm is the worst feeling, but what if your alarm never went off? This week, iPhone users are reporting this very phenomenon.

While this isn’t the first time there have been reports of iPhone alarm mishaps, this occurrence seems to have affected more users than usual after a TikTok video gained over one million views talking about the issue. 

The comment section was full of people thanking the creator for sharing that this has been happening to a multitude of users, because a lot thought it was only happening to them.  

The video referenced a popular iPhone Reddit thread that was explaining the issue. The Reddit user explained that both their alarm and their sons didn’t go off in the morning, making both of them late in the morning. 

“I have used the Health Sleep Schedule thing for about 3 years now, and it has NEVER failed to go off,” the user explained. (1)

It appears that iPhones have randomly been updated throughout the night, without alerting the user that an update will occur. This causes the iPhone to restart and any alarms set to be lost. 

The majority of complaints are coming from iPhone 15 Pro and iPhone 14 Pro users on iOS 17, but there have been reports of older iPhone models experiencing issues too. Not all users are experiencing shutdown issues and it seems to be an isolated issue, not happening multiple nights.

How do you know if this has happened to you? If you wake up to your passcode screen, it’s likely your iPhone restarted throughout the night. Alternatively, you can also go to your Settings and click on Battery, and if there was a gap in the charging throughout the night it’s likely your iPhone turned off at some point. 

Apple has not commented on the problem recently, however, there are some things you can do to help ensure you’ll wake up on time. 

Make sure to set multiple alarms. Some iPhone users are reporting that only one of their alarms didn’t go off, while others did. Just try not to go overboard and wind up with a girl alarm (kidding!).

Have a backup option. While an old-fashioned alarm clock might seem outdated, they can be a reliable backup. You can also set an extra alarm on a different device (iPad, Amazon Alexa, etc.) to help ensure at least one alarm goes off. 

The post iPhone Users Say Their Alarms Aren’t Going Off In the Morning appeared first on Sleepopolis.

A recent study by a Thailand-based rehab center analyzed search volume data for various phrases, terms, and queries related to work burnout over the last 12 months (1). The objective was to determine which states had the highest rates of work burnout, adjusted for population size (per 100,000 people). The Google data analysis revealed that Massachusetts had the highest work burnout rates, at 690, followed by Oregon at 647 and New York at 645. Of the terms examined, “depersonalization” was the most frequently searched term related to burnout across all states, followed by “burnout symptoms.” 

New Yorkers made searches related to burnout and exhaustion terms almost 25 percent more than the national average of 487 per 100,000 people. In alignment with the other states, “depersonalization” was the most frequently searched term related to work burnout in New York, with an average of 74,300 monthly searches. This was followed by “burnout symptoms” (22,500) and “stress management” (13,980). 

Although New York ranked third for overall average search volume, the state is the least surprising to land so high on the list. Known as the city that never sleeps, a constant buzz and focus on hustle culture is the norm, particularly in the city. 

“While not isolated to individuals living in New York, increased expectations from employers, hustle culture, and shift work likely all contribute to increased burnout and exhaustion among people living in New York,” explains Dr. Kyle Elliot, Doctor of Education in Educational Practice & Leadership, award-winning tech career coach and mental health advocate located in Santa Barbara, California (2). Additionally, he says, New York has an incredibly high cost of living, which adds additional stress to those living there.

New Yorkers’ Search Terms Indicate Deep-Rooted Exhaustion

Dr. Sultan notes that the high volume of searches related to burnout in New York highlights that this issue affects a significant portion of the population and is not limited to isolated cases. Plus, the terms most searched for reveal the seriousness of burnout in the lives of its citizens.

Depersonalization is the most searched-for burnout-related term in New York, according to the study. According to Elliot, definitions vary and are evolving when it comes to depersonalization. “Depersonalization often refers to the feeling of seeing or experiencing yourself from above or outside your body, says Elliot — some people who experience depersonalization sense that they are not real.

Dr. Ryan Sultan, MD, a New York-based researcher and teaching psychiatrist at Columbia University with experience in researching and treating sleep disorders, says that “depersonalization” is the most searched burnout-related term in New York, highlighting the specific dimensions of this problem (3). “Depersonalization is a symptom associated with emotional exhaustion, where individuals may feel detached from their work and colleagues, a clear sign of work-related burnout,” he explains. 

According to the journal Innovations in Clinical Neuroscience, brief and mild episodes of depersonalization, lasting from hours to days, are typically not abnormal and may happen as a fleeting reaction due to excess fatigue and stress (4).

However, it’s important to note that depersonalization can also occur as a secondary symptom of other psychiatric conditions, such as borderline personality disorder (BPD), obsessive-compulsive disorder (OCD), major depressive disorder (MDD), or as a dissociative symptom of post-traumatic stress disorder (PTSD+DS). If you are concerned about your mental health or experience with depersonalization, contact your healthcare provider. 

New Yorkers also search for “burnout symptoms,” which indicates a level of self-awareness of what’s causing their distress and are likely searching for solutions. While the signs of burnout vary from person to person, common symptoms include difficulty concentrating, lack of energy, decrease in productivity, frequent headaches, muscle pain, stomachaches, and change in sleep habits, according to Elliot.

New Yorkers’ third most searched term is “stress management,” which is the process of learning to cope with stress, indicating a desire to improve the symptoms of exhaustion and burnout. “There are several ways to manage stress, including attending mental health therapy, practicing mindfulness and meditation, exercising, moving your body, and getting enough sleep,” explains Elliot.

Study Highlights Changes Are Needed to Protect Workers’ Mental Health

Given the high prevalence of burnout-related search terms and higher-than-average fatigue levels in New York, this study points out how crucial addressing these issues is for people feeling pressured by the constant buzz of hustle culture. 

Work burnout can have severe consequences for mental health, according to Sultan. “It can lead to anxiety, depression, and a range of physical health problems,” he says. Identifying regions with higher burnout rates can help direct resources and support to those in need.

On an individual level, it’s helpful to know that you’re not alone if you’re experiencing burnout and exhaustion, according to Elliot. “You can begin by taking small steps to improve your mental health, such as taking breaks throughout your workday, moving your body, and getting enough sleep each night,” he suggests. 

In fact, getting quality sleep each night is one of the best ways to combat stress, burnout, and exhaustion. “Improving the amount of sleep you get each night, even if it’s only by an hour or two, can help you begin to combat burnout symptoms and improve your mental health and well-being,” says Elliot.

The study also underscores the importance of employers and the government implementing strategies to address and prevent work burnout. “Workplace policies focusing on employee well-being, mental health support, and stress management can play a crucial role in reducing burnout rates,” says Sultan. 

As for employers, Elliot urges them to ask themselves how company culture might contribute to burnout, exhaustion, and sleep deprivation among workers and how they might support employee mental health and well-being. Reflect on whether leaders are discussing their mental health and modeling effective self-care. 

It is crucial for individuals in New York, as well as in other states, to take note of these findings. Recognizing the signs of burnout and prioritizing self-care is essential. “Seeking professional help and support when experiencing burnout symptoms is a vital step towards recovery,” says Sultan.

The post This One State Is Apparently 25 Percent More Tired Than the Rest appeared first on Sleepopolis.

We’re all done some strange things in our sleep, but this story might be one of the most original and funniest sleep stories we’ve heard. After reaching over 13 million views on TikTok the internet seems to think so too. 

Social media couple Danielle and Ryan, known as “The Ploofs,” have most recently been sharing their journey in becoming first time parents. There’s a lot that comes with being brand new parents, including the late night wake up calls. 

Well one of those late nights didn’t go exactly as planned when Danielle asked Ryan to make their baby a bottle in the middle of the night. However, instead of Ryan waking up to correctly make a baby bottle, a very much asleep version of Ryan filled the bottle with Red Bull. (1)

In the hilarious TikTok video that Danielle took, the beginning of the video explainings that Ryan has parasomnias, which are a collection of sleep disorders. 

Columbia professor and board certified psychiatrist and sleep therapist, Dr. Ryan Sultan, told Sleepopolis that parasomnia refers to abnormal behaviors during sleep that disrupt the sleep cycle, which can include sleepwalking, night terrors, or acting out dreams. 

While Ryan is responding in the viral video to his wife, he’s actually asleep the entire time. Even in the first couple seconds, Ryan is confused thinking his wife is asking him for a bottle and a swaddle. He even says, “It’s like a physical dream catcher or something,” referring to the swaddle she didn’t ask for, before closing his eyes to sleep again. (1)

He then goes to the kitchen, opening the fridge, retrieving the Red Bull and pouring it into the baby bottle. After taking a drink from it he brings it back to his wife saying he got her a “bottle of Red Bull so you can feed him.” (1)

Danielle laughs, trying her best to explain that their baby doesn’t drink Red Bull, but Ryan just isn’t understanding the message — which is fair given that Ryan is not exactly present in this encounter. 

After he continues persisting that they have to feed the baby, Danielle explains again that she wants a bottle for the baby. With a confused look, Ryan says he’ll just keep the bottle of Red Bull then, once again drinking from it while handing her the swaddle she didn’t ask for. 

Returning to bed, Danielle tries one more time, this time slightly shaking Ryan awake this time asking for a bottle. Now awake, he immediately says yes and she reminds him saying, “with breast milk in it, not Red Bull” to which a very confused Ryan responds with, “yeah no shit.” (1)

Throughout the video Danielle had a good idea of when her husband was asleep and when he wasn’t, but this can be challenging when sharing a bed with someone with parasomnia. 

“Individuals with parasomnia often have open eyes and engage in complex behaviors while still asleep,” Sultan said. “Communication, gentle awakening, and ensuring a safe sleep environment are crucial in these situations.” 

In a follow-up video, Ryan is asking Danielle who drank his Red Bull. When she fills him in on what he did the night before to which he says, “I know I do some crazy things in my sleep, but there’s no way.” (2)   

As he’s watching the viral video, he explains that he doesn’t remember doing any of this, even saying, “don’t grab the Red Bull you idiot.” Ryan laughs along while watching the video, asking his wife if she’s going to film more of these nighttime episodes, to which she responds yes. (2)

While this was a funny situation, if something like this has happened to you, it’s best to see a sleep specialist who can properly test and put together a plan that can help manage the parasomnia. 

Sultan explains that improving sleep hygiene is essential for managing parasomnia, which can include maintaining a consistent sleep schedule, creating a restful sleep environment, and avoiding alcohol and caffeine before bed. This includes no Red Bulls before bed. 

Overall, Sultan shares that there are many ways that people can help manage parasomnia, and if you’re worried about waking up in the middle of the night to care for a baby there’s certain safeguards you can put in place. These can include setting alarms, keeping a room well-let, or, as they do in the video, having a family member help to ensure you’re fully awake and not putting yourself or others in any harm. 

The post Here’s What Happens When a TikTok Dad With Parasomnia Feeds His Baby in the Middle of the Night appeared first on Sleepopolis.

You’ve heard how what you put out into the world is returned to you. Or, you might even believe you can manifest things to be true. But even for those who don’t, there’s plenty of science behind the power of perception. If we fake a smile, we can convince ourselves that we are happier, for example. This also applies to sleep.

An August 23rd research study from the University of Warwick studied 100 participants, age 18-22, over two weeks, and had them keep a sleep diary, including details on (1):

• What time they went to bed
• The time they got ready to fall asleep
• How long it took to fall asleep
• When they woke up
• When they got out of bd
• How satisfied they were with their sleep that night

Then, throughout the next day, they were asked five separate times to rate their emotions and satisfaction with life. They also wore a watch logging their sleep data, called an “actigraph.” Then, researchers compared the data and their moods to their perceptions of their sleep and their moods. Lead author Dr Anita Lenneistold told Neuroscience News, “Our results found that how young people evaluated their own sleep was consistently linked with how they felt about their well-being and life satisfaction.” The actigraph measurements weren’t linked to their moods the next day, but their perception of how they slept were. In essence, people who felt they slept great rated their lives as more satisfying, even over “concrete” data.

Annie Miller, a therapist trained in behavioral sleep medicine, specializes in treating chronic pain and trauma Washington, DC, at DC Metro Therapy. She thinks this is a topic readers should take note of. “It is not the typical approach to looking at sleep. Many articles out there discuss products that can help sleep, or focus on the need to get 8 hours of sleep in order to be healthy. In fact, the pressure we put on getting the ‘right’ amount of sleep can actually make our sleep worse.” But what if “right” is only what feels right to you? Trippy, yet science-backed.

Lenneistold also said, “There is a difference between actigraphy-measured sleep efficiency and people’s own perception of their sleep quality in how they link to people’s evaluations of their well-being.”

Miller explains that these findings point to our need to pay attention to sleep data as more of a general overview, and not something we focus on. “How we perceive our sleep is essential and our thoughts and emotions about sleep are what influence our sleep more than anything else.” She gives a concrete example:

“If you are stressed and worried about getting a certain amount of sleep on a given night, your brain goes into the fight-or-flight response and you release cortisol and adrenaline. These stress hormones actually keep you awake. Worrying about sleep impacts sleep in a profound way. If we can let go of the focus on sleep and how it ‘should’ look, sleep will happen more easily and naturally,” she says. So basically, we should stop “shoulding” all over ourselves, like we might do when it comes to sleep, and life. In fact, she points to some people getting a little over obsessed with sleep analytics.

“Many people out there think about sleep, read about sleep, and worry about their sleep on a daily basis. If you wake up feeling not rested, you may start to think your sleep is a problem. Whether you don’t get enough sleep, or perhaps … It’s not refreshing. This is perceiving sleep negatively,” she says. “And it starts to become a cycle and you may become preoccupied with your sleep. Then if you read articles about how you need 8 hours of sleep or you will end up with health problems down the road, it leads to more anxiety about sleep, and then you put more pressure on yourself to get better sleep.”

Like a dream, allow your pressures about sleep to drift away, and give yourself some grace. “Does a bad night of sleep really impact our health? If that were true, all parents of newborns would have a lot of health-related problems.” She suggests we keep an eye on how much we are reading and worrying about sleep itself. In addition, it’s an individualized goal, and not something that Dr. Google can accurately prescribe. “There is no magic number of hours that works for everyone. Some people do well with 6 hours of sleep, others need 9 hours. We’re all different,” she says, adding that if you are always thinking you aren’t getting enough, that can do more harm than good, making the data detrimental to your mental health. “Instead, focus on how you feel during the day. If you need to work with a therapist to help you with your sleep, we’re out there.”

The post Does Obsessing About Sleep Goals Interfere With Your Actual Sleep? appeared first on Sleepopolis.

Unfortunately, falling and staying asleep doesn’t come easy to everyone. While TikTok has highlighted various sleep trends to try and address these problems with sleepy girl mocktails or magnesium supplements, ashwagandha is one of the latest. 

What is ashwagandha? According to the Cleveland Clinic, it’s an evergreen shrub primarily found in India, Africa, and parts of the Middle East, that is traditionally used to increase energy, improve health, and reduce inflammation, pain, and anxiety. One of its latest uses though is to help improve your sleep. 

TikToks of people using ashwagandha first became viral on the app in 2022 for increasing testosterone and muscle growth. Since the beginning of 2023, multiple videos have gotten popular of people using the supplement for decreasing anxiety and most recently improving sleep quality. 

Ashwagandha is known for lowering cortisol, also known as your stress hormone. While it’s been common to take it to help with anxiety, using it as a sleep aid didn’t become popular until recently. 

But can it actually help to improve sleep? 

In a 2019 study, researchers tested if the ashwagandha extract is safe and effective in people with insomnia. By using two groups, an experiment group that was using ashwagandha to sleep, and a placebo group, the study compared their data to find if the supplement helped  participants improve their sleep quality.  (1)

The results revealed that there was a significant increase in the experiment group leading to increased sleep efficiency, a longer total sleep time, and falling asleep faster while taking ashwagandha.

Overall the study concluded that ashwagandha is definitely a potential candidate for insomnia, improving sleep quality and sleep onset latency (time it takes to fall asleep). However, the study did note that there is limited research on the topic and more studies are needed to fully understand how the supplement can help improve sleep. (1)

Licenced sleep expert, Dr. Jennifer Silver at Macleod Trail Dental, told Sleepopolis that ashwagandha has become a popular supplement because it’s seen as a natural and holistic way to improve a variety of health issues. 

“Its adaptogenic qualities make it appealing in our fast-paced, stressful world, which is why it’s become a trendy supplement,” Silver said. 

She explains that while it is generally considered safe to use, it’s not the best choice when looking just for a sleep aid. 

Instead, trying to find the root cause of one’s sleep troubles and finding a solution from there is normally best. When considering using ashwagandha or other supplements for sleep, its always wise to seek guidance from a doctor or sleep expert to avoid any potential problem that can arise. 

The post TikTok Is Really Into Ashwagandha Lately, But Does It Help With Sleep? appeared first on Sleepopolis.

When Emma Cooksey was diagnosed with obstructive sleep apnea in 2008, the internet was still in its infancy, toddlerhood if we’re being generous. Following her diagnosis, her doctor promised to fix her up in no time, but Cooksey told Sleepopolis that it wasn’t smooth sailing — more like choppy waters. From minor issues like skin irritation to big issues like ill-fitting masks, Cooksey said, “I had every problem with CPAP you could possibly have.” What little information she could find on the internet came from chat rooms, forums, and the sheer determination to make it work.

Fast forward 15 years, and the voice behind the Sleep Apnea Stories podcast took it upon herself to create the resource she wished she had in the first days of life with a CPAP machine — a workbook filled with tools and solutions to give new CPAP users a better start to their therapy. 

Of the book, aptly titled The 6-Week CPAP Solutions Workbook, Emma says, “The issues I’m addressing seem small, but uncomfortable masks, skin irritation, hair breakage, etc. are all the reasons patients abandon CPAP treatment.” Cooksey goes on to say that instead of throwing our hands up and despairing about CPAP adherence being so low, a better approach would be to share actual solutions. 

CPAP Therapy Has a Notoriously Low Compliance Rate

And Cooksey isn’t wrong about people giving up before they start. While CPAP is known as the gold standard for treating obstructive sleep apnea, study after study shows that adherence is an issue for patients, and non-compliance is an ongoing challenge for doctors and clinicians.  

One study showed that the 4-hour adherence rate during the first week of using the device was about 67%, and after three months, the adherence rate tumbled to 47%. (1) Another study showed that 50% of CPAP users discontinued using the machine within one year from the start of treatment, and 8 to 15% of OSA patients gave up on CPAP treatment after the first night. (2)

Peeling the onion back a bit further, there’s a litany of reasons for high non-compliance rates ranging from a lack of patient support to loud machines keeping bed partners up at night. 

More specifically, typical reasons for CPAP non-compliance include (2):

• Nasal discomfort
• Airway dryness/dry mouth
• Claustrophobia
• Anxiety
• Inconvenience 
• Frequent nighttime waking  
• The inability to resolve machine malfunctions 
• No post-sale support (1)

A New Resource for CPAP Support

While her book highlights many of the issues outlined above, Cooksey included a few other problems that many CPAP users encounter, but no one seems to talk about. Not only does she pull the covers back on these lesser-known issues, but she also offers solutions for rookie CPAP users.  

Some of the topics and issues Cooksey covers in her workbook include:  

• Aerophagia (painful trapped gas) 
• Leaking masks
• Rainout (condensation)
• Hair breakage
• Comfort settings (which many people are unaware of)
• Marks/irritation on face from headgear 
• Accessories (which can make a big difference for some people)
• Cleaning 
• Travel tips 

A Long Overdue Users Guide for CPAP

New OSA patient Carolyn Blasdel of Tacoma, Washington, agrees a resource like this is long overdue. 

Blasdel told Sleepopolis that when she picked up her CPAP machine in April 2023, a representative from the DME company came out to her car (COVID restrictions were still in place) with the machine and a stack of literature to go with it. When she asked if anyone would show her how to get started with the device, the DME rep directed her to videos on YouTube. 

And much like Cooksey, Blasdel’s issues started from day one. First, she was given a nasal mask that left her unable to breathe. Needless to say, that didn’t work for her, and she ended up buying a face mask out of pocket to keep things moving. 

But her issues with CPAP didn’t end there. An ill-fitting face mask, painful gas (aerophagia) that left her with nausea and vomiting, hair tangling in the mask, and a sore throat that was so bad she thought she had strep were just some of the other issues Blasdel found herself up against in the first few weeks and months on CPAP. 

Blasdel is just one of countless OSA patients who struggled to make heads or tales of a therapy that’s supposed to be life-changing. CPAP may be the gold standard for OSA, but without the proper support, non-compliance will continue to be an issue. Cooksey’s workbook is a giant leap in the right direction.

The post Podcaster Releases a Workbook to Give New CPAP Users a Better Start to Therapy appeared first on Sleepopolis.

The popular sleep brand for kids and families known for their ultra-soft pajamas, and “lovey” type toys that kids often carry with them to naptime, has undertaken a voluntary recall in partnership with the U.S. Consumer Product Safety Commission (CPSC). They are concerned with two products in particular that pose a risk for strangulation, according to Little Sleepies‘ post.

Though the company declined the opportunity to comment further to Sleepopolis, their statement explained that Sleepyhead Lovey and Bandana Bib products can become detached, and can be a potential hazard. CPSC further explains that the issue is with the care instruction label itself, which can come off and cause a choking hazard to young kids (1).

Around 450,000 products in the U.S. and 3,331 products in Canada are part of the recall, and it applies to products sold in boutique stores in both countries, and on the company’s website, between February 2021 and September 2023. The voluntary recall started because two customers reported that the tags detached, though no injuries have been reported as of Oct. 12, 2023. The products cost between $12 and $48.

The Bandana bibs come in a variety of colors and patterns, as do the Sleepyhead Loveys, meant to be used as a security blanket. Parents with children who are using these items as “loveys” or bedtime toys have two options — remove the care instruction label themselves, eliminating the risk, or they can use pre-paid shipping from the company for a full refund. The bib is more likely to be used during mealtime to protect clothing, or if a baby is drooling a lot.

“Little Sleepies strives to provide families with the highest quality products, designed with craftsmanship and community at the heart of everything we do. With that, the health and safety of our customers and their little ones are of the utmost importance,” the company said in a statement on the company website. “We have received feedback that the care instruction labels connected to the Sleepyhead Lovey and Bandana Bib products can become detached. While we are not aware of any reports of injuries, out of an abundance of caution, we have made the decision to undertake a voluntary recall in partnership with the U.S. Consumer Product Safety Commission.”

For those who are a little more concerned about being able to purchase more of these loveys, and a bit less concerned about how to remove the tag, the company assures customers they probably aren’t gone forever. “We understand that you love these products which is why we’re taking the time and care to redesign the care instruction label so it meets our quality standards. We will keep our community posted on when they are due to return.” But, be advised that if you do send it back, they aren’t issuing replacements — make sure your lovey fan is prepared for that fact.

Those wanting a refund can start the process here, but need to wait 10-12 weeks for the refund to be processed. In the meantime, we can’t help but love the company a bit more for prioritizing safety, and because their much-anticipated and ridiculously soft holiday pajamas for the whole family were just released. 

The post Popular Little Sleepies Baby Product Brand Issues Voluntary Recall for Strangulation Risk appeared first on Sleepopolis.