Sleep | Uratex Blog

Top 5 Reasons on Why You Can’t Sleep

Counting over hundreds of sheep, tossing and turning for that perfect position on your bed, eyes closed but mind wide awake for hours—sound familiar? This is you in dire desperation for sleep. Mostly as a result of lifestyle choices, a significant number of people have occasional bouts of insomnia and the inability to land a successful good night’s sleep. In this article, we will talk about the most common reasons on why people just can’t sleep.

1. Your body is not yet ready for sleep

Your body should be in the perfect condition for you to fall asleep. Here are some things you must consider:

Sleep preparation – Don’t exercise and tire yourself before you lie on your bed. Also, don’t eat too much or splurge on a heavy dinner before going to bed. Most especially, don’t take caffeinated drinks that may keep you awake.
Sleep environment – Set the right room temperature, choose a Comfortable Bed Mattress, pillows, blankets, lighting and sleeping position.

2. You’re stressed

When you’re stressed with upsetting matters, your brain sends a message to the body to release hormones that heighten alertness and prepare it for action. So don’t agonize over these events. When your emotions are in rage, unburden by writing them down or talk to a trusted person to boil over. Unwind your tangled emotions before retreating to bed. You can’t fall asleep when you think too much (e.g. about finances, plans for the day or week ahead, work, etc.). Remember that sleep has its prerequisites; a sound mind is to a sound body.

3. You don’t have a sleep schedule

Busy individuals keep such odd schedules that their bodies and brains often don’t slow down even when they’re supposed to. Having a consistent sleep time and schedule is important to remind your body when to doze off.

Invite yourself to sleep in a regular pattern. However, do not exaggerate and look at the clock every second it ticks. Doing so will only bring you more frustration and aggravate your problem in sleeping.

Also, our biological clocks reacts differently according to our body’s response to light. Studies show that sunlight and regular indoor lighting are interpreted by our bodies as active signals, while very little or no light at all means preparing to slow down and rest. To help your body’s rhythm to remain in a natural and undisturbed state, it’s advisable to incorporate lighting with time.

4. You’re distracted by your gadgets

Gadgets Sleep

Make it a point to use your bed for just one reason: sleeping. Don’t watch television, listen to music, play with smartphone applications, work, or do anything in bed that requires moderate or deep thinking when you’re about to sleep. These activities stimulate the brain, hence affecting how quickly you will be able to fall asleep.

Moreover, nuisances from the news feed or TV programs may possibly serve as obstacles to your sleep process. Keep in mind that graphic and disturbing materials could spawn nightmares, and these could in turn impact the stages in your sleep. As such, you must really discipline yourself and teach your mind and body that going to bed means sleeping alone.

5. Your medication keeps you awake

Sometimes the medicine you take may have side effects that hinder you from an easy slumber. Read the labels carefully and make sure that the medicine doesn’t have those side effects that may keep you from the sleep you rightfully deserve.

Conclusion

When sleeping problems persist despite your efforts to change your lifestyle as suggested above, get up and do something relaxing for a bit and try again. Do not teach your body to turn to sleeping pills which mask rather than solve the problem and can lead to addiction. If sleeping problems are recurring, maybe it’s time to consult a doctor. Do not suffer with sleeping problems in silence, else other problems like restlessness and irritability will crop up.

Good luck and sweet dreams!

Author Bio:

Treisha is a portrait of a modern-day party girl. Nights of dancing and socializing are not uncommon in Treisha’s life, but she claims to know and respect her limits. When responsibilities and opportunities align themselves, she knows how to prioritize them and keep them in order. Treisha works part-time as a blog manager and writer for Uratex Blog.

The Effects of Fantasy Sleeping Tales to Children’s Sleep

Almost every kid knows popular characters such as The Sleeping Beauty, Pinocchio, Peter Pan and the like. But aside from capturing children’s hearts and imagination, fantasy sleeping tales can also help kids fall asleep more easily and develop good sleeping habits.

Why is it good for parents to tell their children fantasy sleeping tales?

Children should be loved, and given comfort and protection. These fantasy sleeping tales help comfort children and relieve their worry or fear. Ever wondered why these stories have such colorful characters? Even their names are adorably cute and at times, funny. Because their main goal is to give children a sense of adventure, fun and security. At the end of the night, the story’s characters live happily ever after. Story telling is also an intimate bonding moment between parents and children. Why don’t you take a few minutes to tuck your children into bed and read them a fantasy sleeping tale tonight?

Be reminded that sleeping tales are not limited to stories found in storybooks or fantasy movies. You can be creative and start making up your own fantasy story. You can use your children’s names as the name of the characters. Your children will surely look forward to listening to these fantasy sleeping tales.

Bear in mind that creativity is contagious! The most common effect of fantasy sleeping tales is that children want to sleep with their siblings to connect and share their own stories and imagine that they are the characters in these fantasy sleeping tales. They can even come up with their own version of the story and share it with their friends.

Other effects of fantasy sleeping tales include dreaming about the characters in the stories. For example, whenever you tell your children a story like Cinderella, they often dream about Cinderella, the handsome prince, and her kind fairy godmother. Another effect is that children will look forward to bed time — because they want to hear more about different fantasy sleeping tales. Stories also help sharpen their listening skills, memory and imagination.

By telling your children fantasy sleeping tales, they will certainly be able to sleep more easily and comfortably

These few minutes of story-telling every night are certainly priceless

Parents and guardians can also choose fantasy sleeping tales that will not only stimulate children’s imagination, but also teach them important morals. Moreover, telling children these fantasy sleeping stories regularly will help them develop proper sleeping habits, encouraging them to sleep at a regular time. When they go to sleep, they will surely have a smile on their faces. And knowing this, I’m sure you will go to sleep with a smile on your face as well.

Smart Ways to Lose Weight

Because of increasing health awareness all over the world, more and more people tend to be conscious of their weight. Diet regimens, exercise tips, and even extreme activities are introduced to help everyone attain their ideal weight. In the end, it still boils down to basic science of how we are eating, burning calories, and the numbers behind it. Slightly nerdy science, so please bear with me.

Burning fat doesn't have to be extremely difficult. Read on for smart ways to lose weight.

For conversion purposes, always remember that 3500 calories is equal to 1 pound. Simply put - if you eat food with this amount of calories, you will notice an increase in your weight by 1 pound. If you exercise burning 3500 calories then you’ll definitely lose 1 pound. Sounds easy right?

Because of this, a lot of people have now started calorie counting – limiting their food intake and watching the calories they burn in every gym session. But I bet you didn’t know that sleeping can actually help you lose weight! Here are some smart tips to help achieve a sexy you:

How can you burn fat when asleep?

This is one of the most intriguing questions ever asked. But there is definitely truth behind it — just by sleeping, you can burn a lot and save more calories. The rationale is that when you are sleeping, you will definitely not be eating for a long time (approximately 8 hours or more, depending on your sleeping habit). Also, a study shows that people who have longer sleeping time lose more weight than the ones who are sleep-deprived. This is because sleep deprivation can wreak havoc on hormones that control appetite and the metabolism of fat. Moreover, when you are sleep-deprived, you have the tendency to overeat because you feel that your body needs the extra food to function with so little sleep. This is definitely something that a lot of people need to watch out for, so start fixing your sleeping habits now!

Having healthy sleep habits may be the smartest way to help you lose weight.

Include more of these nutritious, "negative calorie" foods in your daily meals

Negative calorie foods

You may have heard that if you eat these foods, you are definitely burning calories. While this is true, technically, these foods still have positive calories. It’s just that your body will take more energy to burn them, so the net calories is definitely a negative value. For example, a celery stick has 7 calories, but you need approximately 35 calories to burn it, so the net value, -28, is the negative calorie that is being referred to by most people. Try snacking on celery sticks instead of your usual sweets and chips for a healthy, weight-loss alternative.

They may be yummy, but think about your tummy before you reach for that big bag of chips!

Stay away from salty foods more than sweets

Salty foods, of course, have salt. Salt tends to cling to the water molecules in our body, thus being referred to as water weight. This water weight physically refers to your tummy bulges, or the bulges on the sides of your hips and stomach. An eyesore to most people and to most girls who definitely want to wear a bikini right? So better control eating chips, salty viands and the like, and start buying the low sodium version of your favorite food.

Being physically fit isn’t only about being able to fit into that skimpy bikini – it is about being healthy and being confident in your own skin. Remember that your lifestyle while you are young – the food that you eat, your physical activities (or lack thereof), and your sleeping habits – will take their toll on your body when you age. So be smart in your lifestyle choices — find convenient and practical ways to lose weight. Getting enough rest and having a regular sleeping pattern will help you burn fat while you are asleep — and this is definitely a smart first step to being healthy.

Why You Sleep Walk

It was a night to be remembered. We were all awakened by a loud sound when my sister tripped while walking asleep. Yes! That was the first time it happened. Unconscious and probably still snoring, she tripped and fell on the ground. Luckily, my other sister, thanks to her fast reflexes, immediately got a hold of her head. The moment she woke up, we asked for an explanation, but she claims to have no memory of what just happened.

This incident is associated with a disorder called Somnabulism, which is commonly known as Sleepwalking. Sleepwalking occurs when we are in our deep sleep (also known as slow-wave sleep) and during our non-rapid eye movement (REM) sleep. According to Antonio Olivero, a neurologist in Spain, this disorder happens when our physiological systems commands our muscles to move. It can occur to anyone of us, but it’s been said that this disorder is most common amongst children from ages 5-12 commonly.

Sleepwalking can be hereditary. If your parents or twin has a history of sleepwalking, there’s a bigger possibility that you’ll be subject to it also. Sleep deprivation, stressful work, excessive alcohol consumption, taking drugs such as sedatives and stimulants, will make you more prone to sleepwalking. Another factor is your medical condition. One is susceptible to sleepwalking when they experience night convulsion, high fever, and the lack of magnesium. Lastly, physiological factors like psychiatric disorder, seizures, and the likes can also constitute to sleepwalking.

Actions done by a sleepwalker is not only limited to well, walking. Sometimes, a sleepwalked can end up driving, calling, doing chores etc. If not disturbed, sleepwalkers often go back to their comfy beds and peacefully return to their “normal sleep”. When awakened, they won’t have any memory of things they did during their state of sleepwalking.

It is important to take precautions especially when we are around people who sleepwalk. Like most people, our family makes sure that before we sleep, our door is locked from the inside in order to secure my youngest sister. We also sleep near the door just in case her sleepwalking body tries to wander off the room. People surrounded by a sleepwalker should ensure that there are no wires that could trip the sleepwalker. Sharp objects should be hidden while stairs should be blocked off to prevent any serious injuries.

Although sleepwalking is naturally not harmful, one should consider seeking medical help if they engage in violent behaviors as they sleepwalk.

Why You Sleep with Eyes Opened

If you’re one of those people who can sleep with their eyes opened, then Lucky might as well be your name. Think about it. You wouldn’t need to pretend to be awake when feeling disinterested or sleepy inside the classroom as you listen to your boring lecturer. You wouldn’t need to hide in the workplace to ditch any stressful work. Because of your open eyes, your boss will instantly assume that you’re pondering over your work as you nap your day away. But this article is not about teaching you more ways to cheat. Sorry. You might want to know why you sleep with eyes opened. Let me tell you some of the reasons and facts behind it.

By human nature, closing our eyes when asleep is an instinctive function of our body. Studies tell us that we need about 7.5 hours of closed-eye rest to repair any eye damage caused by sunlight, wind, ultraviolet waves, etc. The closed eye replenishes the liquid that it needs to stay smooth and fluid. Also, whenever we dream, there are eye movements that occur for the dream cycles.

However, some people sleep naturally with the eyelids of one or both eyes slightly apart. This leads to the medical condition called Nocturnal Lagophthalmos. People with this disorder have a form of facial paralysis in a sense that they are not able to close their eyelids during sleep. When awake, they are unable to perform full blinks. Thus, a part of the eye does not receive enough lubrication from tears.

Probable causes of Nocturnal Lagophthalmos include the following: genetic inheritance, Bell’s Palsy, thyroid dysfunction, scarring of the eyelid, bacterial eye infection, hypnotic drugs, damage of the facial nerves, alcohol intoxication, stroke and trauma. In most cases, this disorder is outgrown. But this doesn’t solve the fact that the eyes become exposed to the open atmosphere. Eventually, they begin to dry out significantly. This could result to pain, redness of the eyes, blurry vision and increased light sensitivity.

People who suffer from this condition are advised to regularly use eye drops for additional lubrication which would encourage an increase in the production of tears. Patients should consult a physician for diagnosis or possible surgical procedures that would correct the eyelids.

Truth or Myth: Love Causes Insomnia

There comes a time in any person’s life when they think they have found the other half of their heart. What do I mean? Love, of course. Ahh yes, love – the culmination of emotions, the portal to sentimental adventures, and the gateway to delight. What a wonderful time of life, isn’t it? Plenty of people would think so at the length of the day, but when the date ends and they snuggle up among the warmth of the sheets, most of them expect no sleep. But is it really? Does love cause insomnia? Is it a reoccurring but somewhat ignored fact, or is it merely a relative myth?

THE PSYCHE

What goes on in the mind of the infatuated anyway? Probably, scenes from the date repeat themselves again and again within that person’s mind. That smile, that subtle compliment, or maybe that kind gesture is too hard to forget. It practically buries itself into the fabric of the memory. The conversation replays again and again – words as dry as a talk about the weather to an exchange of information about one’s hobbies and sentiments. That and many more are what go on in the mind.

HABITS

Sometimes, one delight outweighs the other. Sleep is a wonderful luxury, but to be in love becomes a better pleasure. So instead of sleeping, one person may stay awake at night, endlessly rereading text messages from one that makes their hearts skip beats at a time. Perhaps in a flurry of instant messaging one finds more solace and joy than in sleep.

So I come to a shortly-formulated conclusion. Does love cause insomnia? It can. But I don’t mean that it always will. You see, folks, insomnia is a medical condition primarily caused by stress. It could be a deadline at work or school, an upcoming test or job interview, a promotion chance, or a thesis presentation. It could be anything, and subconsciously you might not think you’re being stressed out, but even the application of romance can bring it. However the opposite can also result from the previously mentioned cause. Maybe there are also an equally large amount of people who have insomnia because they do not have love. And perhaps as a result, because of that love, they can finally sleep tightly at night, knowing that there’s somebody to love them in the morning.

All in all, I would say that it’s relative. It’s about how one handles the whole matter. Is it something to worry about at night? Is it something to overly enjoy at night? Will one, rather than sleeping, refrain from it for fear that when the morning arrives, it may all have just been a dream? Or will one sleep with the peace that the next morning has more vivid colors, brighter sunlight, and more wonderful music than the life lived alone? It’s about each person. So the next time you fall in love, will it get the best of you, or the worst? That’s up to you to decide for yourself.

The Truth about Sleeping Habits and Acne

Sleeping or a lack thereof affects your body in different ways. Sleeping is the time when your body heals and recharges itself. Lack of sleep gives the opposite effect on your body. Your sleeping habits make or break the condition of your skin. There are several sleep factors that directly affect your skin.

Sleep Deprivation

Lack of sleep has a number of consequences which can result in acne. One of them is the weakening of your immune system. This makes you susceptible to bacteria that inevitably cause acne. Another is increased inflammation. Your body gives stronger inflammatory response when you lack sleep. This turns small pimples into big, red ones. Sleep deprivation also increases insulin resistance. When this happens, it increases the turnover rate of your skin cells. This means that more dead skin cells will block your pores thus resulting to acne.

Sleeping Late

Our body clock is in tune with nature’s night-and-day clock. It naturally slows down when it’s night time, telling your body to get some sleep. There are also healing processes taking place when we sleep. Between 11pm to 2am, our body detoxifies and makes major repairs around that time. If we don’t sleep by then we won’t be able to experience the natural healing that our body does. This makes our body organs weak, including our skin. Our skin will eventually break and give us acne if we don’t give it ample time to rejuvenate itself.

Quality of Sleep

Sleeping long doesn’t equate to quality sleep. We sleep in 5 stages. The fifth stage is the Rapid Eye Movement (REM) stage where sleeping is at its deepest. You need approximately two hours to reach REM. If you don’t reach REM, your sleep is shallow and you won’t feel rested. Your body won’t be able to keep up with the activities you did during the day if you don’t get quality sleep. This affects your skin because it needs to recover from the stress and exposure to different elements throughout the day. Your skin needs to relax and not be uptight at night. Not getting quality sleep eventually leads to poor skin condition which results in the accumulation of acne.

Your skin will reap the benefits of getting good ample sleep. On the flipside, if you’re sleep deprived, your skin will also suffer its consequences. Sleep is your best health ally. It gives you natural healing and rejuvenation that translates into radiant skin.

Top 5 Benefits of Siesta to Children

Siesta comes from the Latin word hora sexta (the sixth hour), which refers to the idea of the midday rest. It has been said that countries that practice siesta time have high temperatures. However, because the cold region of Patagonia is known for its siesta practices, the theory that siesta is only applied in hot places can be ruled out.

When I was younger, my mom always told my sister and me to sleep during the afternoon. We usually ignored her advice. As kids who were full of energy, we didn’t want to sleep. I wanted to browse on the television channels while my sister played with our toys. My mom did not accept whatever reason we had. This is why we got punished every time we skipped our afternoon siesta.

Now I regret not seizing those times when I was allowed to sleep as much as I wanted. Indeed, regrets are realized later in our lives. Now I know that it doesn’t only serve as a haven of rest but also as an opportunity for numerous health benefits.

Siesta naps can increase the memory and concentration of your children. Because of this, your kids will have a more productive study if they engage in their lessons after siesta. Also, as they sleep, the things they learn early that day are processed and stored in their brains. That you will be more relaxed in your tutoring is just a bonus. What’s really awesome is that your child will retain the most of the things that you teach him or her.

Health wise, people who practice siesta time have a high chance of avoiding heart problems. Although heart problems are not evident during the early stages of life, it is very wise to avoid its possibilities as early as you can. Hyperactivity, depression and anxiety are more likely to be seen in children who don’t sleep in the afternoon. This can be lessened if they take valuable naps. Taking siestas can eliminate any feelings of exhaustion your child may experience during daytime. In addition, it’s been said that children who take afternoon naps have a happier attitude towards others. Their renewed energy allows them to become more sociable with other kids

Of course, not all parents can convince their children to take afternoon naps. Just like my mom, she trained us by sleeping with us during siestas. If your children are about as stubborn as I was, try practicing siesta with them. That you got them to sleep is awesome enough. Imagine how you’d benefit from it personally! A win-win!

Food Suggestions to Help You Sleep

Many of us are having trouble sleeping at night. Whether it is because of a stressful day or the constant bombardment of technology in our daily lives, experts and insomniacs are trying to find more natural ways to help you drift easily to sleep without taking any medications. Here are some food suggestions that can be remedies to ease yourself into a peaceful slumber and help you stop your sleepless nights.

Bananas – This fruit has potassium and magnesium, which are both muscle relaxants. It also contains the amino acid L-tryptophan, which is converted to 5-HTP when it reaches the brain. Upon conversation, serotonin is released, and our body receives some melatonin, a calming hormone for the brain. Make yourself a Banana Smoothie a few hours before you sleep!

Oatmeal - This is a combination of carbohydrates with protein that causes a rise in blood sugar. This triggers insulin production and the release of sleep-inducing brain chemicals. It is also rich in melatonin, magnesium, phosphorus, silicon and potassium nutrients that support sleep. But be conscious with the amount of sugar you include. Too much sugar will cause an anti-calming effect, and you’ll end having a harder time falling asleep.

Dairy – Foods like cheese, yogurt, and warm milk… especially warm milk… will help you have a good night’s sleep. Like bananas, these foods contain the amino acid L-tryptophan and its relaxing serotonin. Their high calcium content will aid in your attempts to fall asleep as quickly as possible.

Edamame – This is good not only for the sleep deprived but also for those who are suffering from any menopause-related syndrome. Edamames are natural estrogen-like compounds found in soy-based products good in controlling the things that cause interrupted sleep. Those who are new to this food can try this: blend 2 cups of shelled, cooked edamame with 1 teaspoon salt, a drizzle of olive oil and 1 clove of garlic. Bon Appétit!

Cherries – This food, especially tart cherries, boosts the body supply of melatonin that reduces insomnia. Melatonin is a chemical that controls the body’s internal clock in charge of regulating sleep. You can also try consuming fresh or dried cherries and/or cherry juice. Eat tart cherries one hour before sleeping and you should have a relaxing slumber.

Almonds – The magnesium that almonds contain promotes muscle relaxation. Eating a bunch of almonds will increase your body’s protein, which would switch your alert adrenaline to a rest-and-digest cycle.

Tea – Having coffee before sleeping is a big NO-NO. Avoid drinking any caffeinated drinks before you sleep. Tea is a wise alternative. Green Tea in particular is the best, because it has valuable thiamine that helps you sleep.

Cereal – Have a cereal with low sugar or whole grain cereal. This complex food that’s rich in carbohydrates increases the effectiveness of tryptophan in the blood stream, which will, you’ve guessed it, help in your sleep.

Effects of Interrupted Sleep

Sleeping is everyone’s personal heaven. This is the time when we distress ourselves and have a good rest. But due to our busy schedules, we experience the tragedy that is interrupted sleep. Have you tried waking up every 30 minutes as you sleep? Well, I have, and believe me, it feels… terrible. This got me wondering about the negative effects of interrupted sleep.

It is during sleep when our brain stores all the information we acquire during the day. It is also the stretch of time when our body rests and recuperates from all the damages it has incurred. Hormones and tissues are repaired as we sleep. So what happens if all these are disrupted?

Bad Effects of Interrupted Sleep:

1) Physical

Dreaming of becoming a basketball player or a model? Kiss your dream away if you get staggered sleeps because your growth hormones will be impaired.
People who have interrupted sleep are prone to obesity. Studies show that low secretion of a hormone called Leptin causes excessive intake of foods that are high in carbohydrates.
Low resistance to daily physical tasks is also one of the downside of deprived sleep.

2) Psychological

Our mental abilities will be affected in a way that our ability to store and retrieve memory will become less and less effective as we continue to suffer interrupted sleep.

3) Medical

Interrupted sleep increases the risk of getting diseases. Reports show that people who are sleep deprived are susceptible to having high blood pressure.
Our vision can also be impaired when we have interrupted sleep.

4) Social

People who get insufficient amount of sleep are hard to deal with since they become irritated all the time. They can also get too emotional.

These are just some of the most common downfalls of Interrupted Sleep. But how can we avoid these when we are in a world where everything is on a fast kind of pace?

Know your priorities.
Do your tasks ASAP.
Set time for everything.

Always remember that no matter how busy or rich you are, if your health gets back at you, all those riches will go to nothing. Health is Wealth!