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The end of daylight savings times results in shorter days. Shorter day lengths are associated with seasonal changes in mood known as SAD (seasonal affective disorder). For many of us, we feel the subtle effects of shorter days such as … Read More

The popular press profiled a time proven four step way to fall asleep in 2 minutes. What are the four steps? Relax the muscles in your face, jaw, tongue and even the muscles around your eyes. Drop your shoulders as … Read More

Cognitive performance — particularly alertness varies throughout the day based upon the time of day, the degree of interest in a task, and the degree of sleepiness not to mention the degree of stress. For most of us, alertness decreases … Read More

Light is the key to a finely tuned biological clock. Your body’s circadian rhythm follows the light, not the numbers on the clock. Try to get outside and catch some morning and early afternoon light. If you can’t sneak out … Read More

Not only is your sleep impacted but you may feel hungry or thirsty at the wrong time. You wake up and feel hungrier or thirstier than you normally do. What’s happening? Your body is saying, “Feed me. You are an … Read More

A 2013 study suggests that during the End of Daylight Savings Time, people tend to get up earlier and lose time sleeping overall. If it takes you 20-30 minutes to fall asleep, this is expected but still frustrating. And if you wake … Read More

Get natural sunlight when you wake up. If the sun is not up when you get up, then get some light. Why? Light will set your clock to get you moving in a way that will reduce the sluggishness, grogginess … Read More

Keep your same bedtime. The average adult needs 7-9 hours of quality sleep. Sorry…most of us are average and that’s OK. Consistency matters!

Go to bed 20-30 minutes later a beginning tonight through Sunday night. Your body need some time to adjust.

One of the best ways to get ready for Fall Back on Sunday, 11/4/2018 is to manage your expectations. What? You may get up a bit earlier each day (for about 4-5 days) after setting the clocks back by 1 … Read More

Sleep Tip #135: Don’t overstuff yourself before bed.

Sleep Tip #217: Keep a sleep health journal.

We are driven by our biological clocks. Timing matters. Sleep Tip #355: Timing matters.

Sleep Tip #365: Sleep with your chin pointed upward to open your air passages

The evidence is clear. Swing shifts wreak havoc on your work life, health and social life. Sleep Tip #290: Avoid swing shifts.

A one-hour increase in average weekly sleep increases wages by 1.5% in the short run and by 4.9% in the long run. Sleep Tip #360: Sleep more to earn more.

If you suffer from chronic sleep deprivation (less than 6 hours a night), then you are likely to make more risky decisions including financial decisions. Why take the chance on risky money decisions, when you can reduce the risk by … Read More

The stock market is bouncing all over the place. Professionals call this market volatility. The ups and downs of the market should not keep you up at night. Vanguard, the investment house, recommends the following tips to sleep better. Diversity: … Read More

Money worries are all too common. If you’re in debt and it’s bothering you, then reduce your worry by developing a plan to pay off your debt…a realistic plan. Sleep Tip #357: Build a plan to pay off your debt … Read More

Research conducted by myself and a colleague found that the numbers of hours slept varies by political party and which party won the 2016 U.S. Presidential Election. Red state sleepers benefited. Blue state sleepers did not. Regardless of your party … Read More

https://youtu.be/Yn1gjO9yw6I We are driven by our biological clock. Respect your biological clock. Sleep Tip #355: Timing matters.

It is not a good idea to search about not being able to fall asleep with your smartphone for two reasons: The light will keep you awake You will probably increase your frustration level What should I do? Keep the … Read More

Before going to sleep, use power words. Power words are positive focused “can do” language which instill in you the belief that you can and deserve to sleep well. Sleep Tip #354: Use power words to sleep better.

Internal biological time is the most reliable predictor of peak performance time according to one research study. Sleep Tip #353: Know your prime biological time.

Sleep Tip #352: World Cup Soccer Players Fight Jet Lag with Technology.

  “Sleep is the most important thing when it comes to recovery. And it’s very tough with our schedule. Our schedule keeps us up late at night, and most of the time it wakes us up early in the morning. … Read More

Cutting edge research finds that a 30 minute lunchtime nap boosted the performance of athletes by: Increasing alterness Decreasing sleepiness Improving learning Could you benefit from these three in your performance?   Sleep Tip #349:Strategic napping boosts performance among elite … Read More

Researchers found that when basketball players obtained as much extra sleep as possible following 2 weeks of normal sleep habits that there performance improved in these ways: Faster spring times Increased free-throw accuracy . Sleep Tip #348: Sleep extension and napping … Read More

Sleep Tip #347: Keep the end goal in mind. Start viewing sleep as a performance enhancer, and treat it like an investment to help you reach your goals.

Tom Brady: Well it’s got to be a priority. I think sleep is so important because I break my body down so much with my sport.  Source: https://www.fatiguescience.com/blog/sleephabitsoftombrady/ Sleep Tip #350: Super bowl stars put sleep #1. Do you?

Sleep Tip #346: Add lavender to your hot towel or pillow

Sleep Tip #345: Relax by putting a hot towel on your face for a few

When you get hit with a cold or allergy, you often get congested. It is difficult to fall asleep if you are stuffed up. Sleep Tip #344: Try using nasal strips if you are stuffed up.

Source: https://kuranda.com/blog/pick-right-size-bed-for-your-dog Sleep Tip #343: Need to move around in bed….get a larger bed.

How would you rearrange this bedroom to make it more conducive for sleep? Sleep Tip #342: Rearrange your bedroom.

Most of try to avoid boredom. Boredom can be your sleep friend.   Sleep Tip #341: Put on a long boring movie before going to sleep.

Most of us don’t want to wake up with a “yucky mouth.” Why go to sleep with a “yucky mouth?” Brushing your teeth will remove any sugar and give you that clean, refreshing feeling. Sleep Tip #340: Brush your teeth … Read More

Too many of us treat insomnia like a character flaw or a bad habit. Chronic insomnia is a disease. Physicians, psychologists and other healthcare professionals diagnose and treat chronic insomnia like other chronic diseases. If you or your partner suffers … Read More

  Insomnia is not simply insomnia. There are four types of insomnia: Primary: Caused by an inability to sleep and sleep well for no other cause. Secondary: Caused by another factor such as back pain. Acute: Experiencing insomnia for a … Read More

Really! Medical researcher Niall Broomfield from the University of Glasgow in an experiment that individuals who tried to stay awake felt less anxious at bedtime and reported falling asleep quicker. How come? They probably were less worked up about falling … Read More

Insomnia rarely just pops out of the blue. There are cases where a cause is not known. The good news is that there are common causes of insomnia. Answer each of the questions below to see if any of these … Read More

It is not unusual for individuals who are at risk of insomnia or suffer from insomnia to develop self defeating thoughts such as the ones below: Unrealistic expectations: I should be able to sleep well every night like a normal person. … Read More

Many folks suffer from insomnia. Insomnia can be short lived (acute) or long lived (chronic). You can only really diagnose whether you have insomnia by seeking a professional guidance from a primary care physician or behavioral sleep medicine specialist. Difficulty … Read More

Do you wake up with creases on your face after sleeping? One great way to prevent or minimize creasing is to find the right posture.   Source: https://www.marieclaire.com/beauty/news/a12871/beauty-while-you-sleep/ Sleep Tip #338: Find the right sleep posture to boost beauty sleep.

Sleep Tip #337: Use a silk pillow case to prevent creasing while sleeping.

Sleep Tip #332: Wash your face before bed for better skin and sleep. At night, while sleeping, your mind and body are in the repair and rejuvenation model. Kick start the repair and rejuvenation of your skin washing your face … Read More

Use a humidifier in the bedroom to get your beauty sleep Beautiful and healthy skin is moist, fresh and buoyant. Hydrate your skin while you sleep by using a humidifier. For the best hydration results, turn on the humidifier after you … Read More

Slip on a silk eye mask to prevent pillow face Slipping on a silk eye mask has two benefits: blocks out light to encourage sleep and help your face to stay crease free from the pillow pushing into your face. … Read More

Do you ever feel heavy and groggy when you wake up? If so, you may be suffering from Sleep Inertia.  Sleep inertia can last from 1 minute to 4 hours, but typically lasts 15-30 minutes. During this period, you are … Read More

Are you one of those folks who tries to wake up but you keep hitting the snooze button? Do some different and follow one of these five tips. 1. Place your alarm somewhere that’s hard to reach. If you keep … Read More

Alarm clocks can in all shapes and size with different bells and whistles. Below are some of the more common features. Customizable alarms: An alarm clock, by definition, allows users to program alarms based on their individual needs. Basic designs allow … Read More

When we try too much, we often can’t achieve what we wish. What’s the alternative? Fool yourself by stop trying. Research has found that works for many people. Sleep Tip #326: Try not to fall asleep.

Insomnia is associated with poorer psychological health and mood, reduced mental resilience, and increased levels of stress, anxiety and depression. Sleep Tip #325: Don’t underestimate the power of sleep.

The Glasgow Sleep Effort Scale is a useful tool to assess how much effort you are spending to go to sleep. Below is a similar tool. Please answer yes or no to each of the seven questions. I put too … Read More

Aetna, the health insurer, is in the business of health and sleep. Aetna employees are encouraged to enhance their total health including their sleep health. What about your company?   Sleep Tip #323: Benchmark Aetna as a sleep best practice … Read More

8 weeks of mindfulness meditation training improved the quality of sleep, overall quality of life, level of attention and reduced vasomotor symptoms in postmenopausal women with insomnia. : Check out mindfulness meditation to boost your sleep quality and life.

Researchers found that frequent users of bedtime social technology disrupted the sleep of their bed partner too. This resulted in increased sleepiness the next day. Sleep Tip #321: Ask your bed partner to part his or her device at the … Read More

Polyphasic sleep works for a lot of folks. In fact, researchers suggest that polyphasic sleep is the natural way to sleep. This may be how our ancestors slept before the invention of light. Infants and the elderly are naturally poly … Read More

Sleep Tip #319: Biofeedback promotes relaxation and sleepiness. You can buy biofeedback equipment or you can see a trained biofeedback therapist.

Sleep Tip #318: Give heartfulness meditation a try to sleep better and a lot MORE!

There are many ways to relax from meditation to stretching.   Sleep Tip #317: Stretching works to facilitate sleep.

Sleep Tip #312: Drown out the noise with a white noise machine.

Telehealth delivery of group cognitive behavior therapy for insomnia is clinically equivalent to face to face therapy. Sleep Tip #316: Try tele-health to strengthen your sleep habits.

Researchers now know that a history of abuse disturbs sleep. Why? The bedroom is seen as unsafe. Sleep Tip #315: Get help for abuse to sleep safer and sounder.

Did you know that pre-awake light (PAL) exposure is significantly associated with sleep disturbances independent of melatonin levels and light exposure after bedtime? PAL begins 2 hours before you wake up. Sleep Tip #314: Reduce your exposure to light before … Read More

Did you know that daytime noise had sustained effects on night time sleep quality.? Sleep Tip #313: Try to decrease your exposure to noise during the day and night.

Emotional reactivity was strongly associated with sleep reactivity. In fact, sleep reactivity partially explained the association of emotional reactivity with insomnia severity. Sleep Tip #312: Take it easy to promote better sleep. Try to let stuff roll off your back.

Hyperarousal is associated with insomnia. Sleep Tip # 311: De-arouse (e.g. relaxation) to counteract hyperarousal.

Sleep Tip #302: Relax by curling your toes for a few seconds…then releasing.

Sleep Tip # 296: To prepare to rest, try slow rhythmic breathing. Rest eases the ability to sleep soundly.  

Sleep Tip #301: Try waking up to more peaceful and happy music…not an alarm!  

Sleep Tip #300: If you have small children, read to them until they fall asleep. You will find that it will be easier for you to fall asleep.  

Sleep Tip #299: Kick start your day by waking up early in the morning.

Sleep Tip #298: Kiss your significant other good night. Never go to be angry or stressed or strained.

Sleep Tip #297: Consider buying a massage chair. Some individuals can’t simply do nothing to relax, they need to do something. A massage chair may do the trick to ease muscle tension and promote relaxation.

Do you wake up discovering your are coverless? Do you prep before going to be to make sure your covers don’t get snatched. Stop struggling over covers. Sleep Tip #295: If your partner is a cover hog, bring a second blanket … Read More

Once you get that feeling that you’re about to be sick with a bad cold or flu, then get to bed as soon as possible. Sleeping more boosts your immune system. Sleep Tip # 294: Schedule more sleep if you feel … Read More

Sleep Tip #293: Stop discussing or mentally reviewing your work once you leave the office  

Sleep Tip #292: De-stress by making a list of things you’re thankful for

Sleep Tip #291: De-stress by taking quality time for you

Sleep Tip #290: Get creative and express yourself during the day…to calm yourself during the night.

Don’t get yourself fired or lose any income that you don’t need but for most of us working the night shift is a sleep disaster. Sleep Tip #289: Avoid the night shift if you can.

It’s OK to sleep in a guest room every now and then to really get some great sleep. This does not mean that you love your bed partner any less. It does mean that at times we need 100% uninterrupted … Read More

Be sure that you wash your bed linens with a soothing, scented detergent. Nothing smells so good as freshly washed linens. Sleep Tip #287: Use a soothing, scented detergent for all bed linens.

Wear pajamas to bed rather than baggy clothes that you may wear anywhere anytime. Why? You have to signal to your body that “it is time for sleep.” Sleep Tip #286: Sleep in pajamas not baggy clothes to set the … Read More

Facing your bed toward the window will jump start your day upon awakening. Our biological clocks are naturally responsive to light and dark. Sleep Tip #285: Face your bed towards the window.

Tell your family and friends not to call you near or after your bedtime. If they care about you, they’ll respect this boundary. Sleep Tip #284: Get off your family & friends call list.

You can’t fall asleep easily or stay asleep if you don’t feel safe and secure. Make sure that you feel safe and secure to sleep. Sleep Tip #283: Find a new “security blanket” to sleep with.

Many of us will wake up in the middle of the night, then be sure to stay in the dark before going back to bed. If you turn on a bright light or an electronic device, then you will wake … Read More

Use mental imagery or visualization as a soothing blanket for sleep. Counting sleep does not work for everybody. Sleep Tip #281: Don’t count sheep…picture yourself in your happy place.

How many times have you woken up because your cold? This may be prevented if you and your sleep partner have your own blanket rather than shared blanket. Sleep Tip #280: If your partner is a cover hug, bring a … Read More

As I am writing this tip, this is my plan for today and tomorrow. I am going to listen to my body and allow myself plenty of rest, relief and restoration. Sleep is a great medicine. Yet, it only works … Read More

Hit the stop button when you leave work. Leave work at work. You can’t embrace life if you’re embracing work too…unless all of your life is defined by your work. that is another challenge. Sleep Tip #279: Stop mentally reviewing … Read More

Would you rather end the day reflecting up all the good things that happened or all the bad things, disappointments and complaints? If you want to fall asleep faster, then CHOOSE to focus on the good things…even the small things … Read More

Let it out! Don’t hold it in! Don’t hold it back! But don’t attack either. If you try to fall asleep and something is on your mind, you can’t get no rest. So, let it out…express yourself! Sleep Tip #277: … Read More

There is a myth that people with sleep problems are more creative. By engaging in something creative during the day, you’re likely to feel a sense of mastery, a sense of accomplishment and perhaps some fulfillment. Those feelings are relaxing. … Read More

Most health fairs will screen for high blood pressure, diabetes, high cholesterol, body mass index, vision, and maybe even range of motion. And more and more, there are stress, anxiety and depression screenings. What about a sleep screening? Sleep is … Read More

All medications work for the purpose that is intended but all medications have side effects too. Some find that antihistamines relieve their symptoms but are not the best for their sleep. Talk with your physician or other healthcare provider about … Read More

Distract your whirring mind with a bedtime story. Soothing words and music are combined with calming voices (such as actor Stephen Fry) to help you wind down. Listen to stories via the stress-busting app Calm, free to download from Google … Read More

Money does not make the world go round and may not make you happier. But money will help you sleep better. There is an association between sleep quality and higher income. Sleep Tip #272: Boost your income to improve your … Read More

Wondering what time you should go to bed. Check out the healthy bedtime sleep calculator. Sleep Tip #271: Check out the healthy bedtime sleep calculator.

In life and work, you have the expectations of others and the expectations that  you place on yourself. Free yourself from sleep robbing expectations…others’ expectations and yours. Sleep Tip #270: Stop being a slave to expectations to sleep better.

If you have to get up to go to work or get the kids ready for school, then count backwards 7.5 hours. For example, if you have to get up at 6am, then go to bed at 10:30 pm. Do … Read More

Colorado Rockies ‘ outfielder Gonzalez realized that sleep made the difference in his performance. ”It’s just special,” said Gonzalez. Sleep Tip #268: Stop denying that lack of sleep is eroding your performance.

Sleep Tip #267: Stop working nights to trim your waistline.

Meditation is a great way to unwind. Muse offers a technologically enhanced way to meditate with headphones and an app. Sleep Tip #266: Meditation is a great way to unwind.

Soothing sounds are a great way to wind down from a hectic day before falling asleep. You may find that you are less distracted and more relaxed. This may be an adult version of a lullaby. Check out Sleep Phones. … Read More

Seconds make the difference between winning and losing among elite athletes. You may not be an elite athlete but you are expected to perform at a high level regardless of your job.So…do what a growing number of elite athletes are … Read More

If you work at night and sleep during the day, the sun and light are not your friends. Darkness stimulates melatonin and melatonin promotes sleepiness. Do yourself a favor and darken your room. Sleep Tip #263: Stimulate sleepiness with black … Read More

According to The American Academy of Sleep Medicine, if you answer yes to these questions, then be sure to visit your primary care provider because you may have shift work disorder (SWD). Do you have a schedule that requires you … Read More

In preliminary research, it was found that workers who had windows at work lept an average of 47 more minutes per night compared to workers in offices without daylight exposure. Other benefits included…being more physically active too. If you’re stuck … Read More

  The early bird may get the worm but not enough sleep! Research among elite athletes, railway workers, and aviation workers is suggesting that for every hour you start work before 9am that you lose 30 minutes of sleep. In … Read More

Phototherapy, also known as light therapy, bright light therapy, or blue light therapy, is increasingly common for people trying to improve their sleep health. Light therapy is particular helpful for those with Delayed Sleep Phase Disorder (DSPS). What is this? … Read More

If you feel more energetic during typical bed time hours, then you certainly are struggling to fall asleep. For some folks, this may signal that you have Delayed Sleep Phase Disorder. Simply put, this is a problem with your biological … Read More

Two out of five Americans lose sleep over money according to one poll. These worries afflict the young and the old worrying about paying for school to not having enough money for retirement. Take these three steps to get greater … Read More

Your work environment makes a difference in your quality of life during the day and at night. Harvard researchers found that exposure to brighter, blue-enriched lighting in the green-certified buildings promoted better sleep quality at night. The next morning this … Read More

It’s not OK to be a control freak. Yet, the scientific evidence is suggesting that increased control over work time by employees could improve sleep quality. This not only benefits you but also the company by increasing employee productivity and … Read More

Individuals commonly use the Internet to check out symptoms, health problems, and solutions to health issues. Day and night. Searching about insomnia symptoms at night is likely to make the situation worse for most. Why? First, you are exposed to … Read More

There is a connect between chronic sleep loss and engaging in riskier behaviors. Risky behavior increases as the sleep loss mounts and continues. One of the more alarming facts is that self-perception of more risky behaviors is lacking. In short, … Read More

Faced with a frustrating night of insomnia, many folks will turn to a sleep medication. Prescribed or over-the-counter. Yet, some of those that take the meds often feel conflicted. This is especially true if they have been battling sleep disturbances … Read More

Insomnia is among the most common disorders in the general population. While hypnotic medications are efficacious, their use is limited by adverse events. Safe, effective alternatives are needed. Early research is showing that frontal cerebral thermal therapy makes it easier … Read More

Do you use social technology in the bed just before going to sleep? If you answered yes, you’re an active social technology addict…user not addict. If you answered no, then it means that you could still be interrupted by social … Read More

Positive affect helps you cope with difficult situations. Individuals high in positive affect tend to be happier, more successful in life, and enjoy better relationships. Positive affect is reduced during chronic and acute sleep loss. Don’t fool yourself by thinking … Read More

Workplace sleep health promotion programs work! If your company has a program, sign up. If you’re a manager, let your employees go if you’re concerned about performance and them as people. If you’re a HR leader, and your company does … Read More

Tweeting at night, especially the night before game day, will mess up your performance. In fact, one study of NBA players found that they scored fewer points per game, experienced lower shooting percentage of both field goals and free throws. … Read More

Boundaryless work is now possible due to technology and globalization especially as mobile reigns supreme. Just because you are available does not mean that you should be working. It also does not mean that others should expect that you’re working. … Read More

Tell your leaders and managers that sleep is related to higher work engagement. One simple way to boost worker engagement is to educate workers about good sleep habits. This increase in knowledge among some workers will be enough to improve … Read More

Take the quick assessment below to see if you’re at increased risk of developing insomnia. Smoke Drink alcohol Nap too close to bedtime “Sleep in” on non-work day Spend time in bed for activities beyond sleeping and “getting busy.” The … Read More

I am a coffee lover. For some folks,  abstaining from caffeine.as no effect (good or bad) on sleep. For others, any caffeine in any form 6 hours before they intend to go to sleep will predictably disrupt their ability to … Read More

If you’re fortunate enough or unfortunate enough to work from home, you most likely enjoy the benefits such as no commute and working in your PJs or sweats. All of this is good. Yet, a challenge how to SEPARATE work … Read More

Most of us would love a short commute between work and home. But we all need some transition time. During this transition time, focus on unwinding from the pace and demands of work. Why? You want to focus on who’s … Read More

SORRY! Life sucks!!! It is a well-established scientific fact and common sense notion that the more you work, the less you sleep. Try these quick tips to improve your sleep, performance and health. Switch your schedule. Don’t confuse hours worked … Read More

Experts are recommending a short nap (less than 30 minutes) more and more. Companies are putting up nap rooms. Here’s a BIG TIP to make the most out of your afternoon nap. Try to take you nap when you’re feeling … Read More

Smoking a nice, relaxing cigarette may seem like a seductive way to ease yourself into slumber. Researchers have found that just smoking for one month disrupts your sleep. They also found that the more cigarettes you smoke, the worse the … Read More

At your next work or team meeting, gently bring up the issue of sleep dilemmas at work. Over-working is becoming vogue especially among entrepreneurs and entrepreneurially-minded companies. This strategy is foolish. Sleep Tip #237: Be brave and bring up sleep … Read More

You are like a finely tuned racing car. You can perform superbly under stress but only if all systems are working at full capacity and in sync with other systems. Be sure to go to a health fair sponsored by … Read More

Lack of enough or high quality sleep is a stressor. Do not catastrophize and awfulize about not getting enough or high quality sleep. Accept this as a temporary reality that can solved by reducing stress, sticking to a routine, and … Read More

Sleep quality is just as important as sleep quantity. REM (rapid eye movement) sleep is critical for memory consolidation and moods the following day. Every 90 minutes, you enter into REM sleep. If you get less than 4-6 hours of … Read More

The Center for Creative Leadership describes a lack of sleep as a leadership liability. Leaders who are sleep deprived impair their ability to sense and organization information. In short, their performance as leaders suffers. When leaders suffer, employees suffer. Sleep … Read More

Sleep experts found that after the earthquake and Tsunami in Japan that interacting with others made the difference between sleeping poorly and sleeping well. Visit with your neighbors. Help your neighbors. Contact your friends. In short, don’t isolate yourself. Interacting … Read More

Even during rough, frightening and traumatic times, getting even a little bit of pleasure makes a positive difference. If you enjoy music, then listen to music. If you like a cup of hot coffee, then drink a cup. If you … Read More

Sleep experts know that poor sleepers experience greater stress overall. They also know that poor sleeps experience more stress before and after natural disasters such as hurricanes and floods. The key is to address the stress. One way to address … Read More

Help others to get your mind off your troubles. Folks who offer support and assistance to those in need during hurricanes, floods and other natural disasters will tell you that it makes them feel better. This is not why they … Read More

As much as possible, stick to your daily routines. Children respond positively to routines and daily habits. Pay attention to bed times and wake times. Pay attention to meal times. These two times mark the day for adults and children … Read More

It’s normal not to sleep normally during any type of natural disaster from a hurricane to a wild fire. Try to accept that this is normal although stressful. If you fight it, then you’ll work yourself up. By working yourself … Read More

It’s normal during a natural disaster like a flood to feel anxious, depressed, and even terrified. Others may feel angry at the slow response of officials. Acknowledge that these feelings are unpleasant but normal. Share your feelings with others in … Read More

If possible, surround yourself with loved ones. Social support comforts. Social support relaxes. Social support takes some of the load off your shoulders. You may find that it is easier to all and stay asleep knowing that your loved ones … Read More

During times of extreme stress such as a hurricane, flood or other natural disasters, we are on edge for hours and hours during the day and night. We can push through this for a couple of days but not much … Read More

Children of all ages but especially those under 12 are looking for you to know how to react to this terrible situation. Are you scared? This may trigger fear in them. Are you isolated? This may cause them not to … Read More

Securing our physical safety is the number one priority for being able to even think about getting some sleep. It’s normal to be on edge and alert when our physical safety is threatened as in the case of a flood … Read More

Primary care physicians promote “Know Your Numbers.” The numbers they are talking about are the following: Blood pressure Cholesterol level Resting pulse Sugar level Do you know your sleep number? Sleep Tip #221: Do you get enough sleep? Assess your … Read More

Sleep experts recommend 7-9 hours of sleep for adults to feel rested the next. What do consumers of sleep technology such as Fitbit say? They say 7.5 hours. Yet, most admit to only getting 6 hours of sleep each night. … Read More

One survey found that 13% of individuals ages 18-45 admit to drinking alcohol to fall asleep. Alcohol may help you fall asleep faster. But alcohol will not help you stay asleep. Sleep Tip #219: Alcohol may help you fall asleep … Read More

Coffee infused sheets! You gotta be kiddin. How does sleeping on coffee infuse sheets help you sleep better? First, the sheets don’t smell like coffee. Second, the sheets dont’ crunch in the bed. Third, the sheets are great to control … Read More

Coffee keeps you up. Naps slow you down. How about trying a coffee nap? A coffee naps works by doing the following: Drink a small cup of coffee. Take a nap for 30 minutes. When you wake up from your … Read More

Clean eating is a craze. So too is clean sweeping. Clean sleeping is putting sleep as the #1 priority-above all else. Sleep Tip # 216: Catch the clean sleep wave.

Jet lag is worse when you travel eastward. Jet lag can be resolved by matching your internal clock to your destination’s clock as soon as possible. Sleep Tip # 215: Fend off jet lag especially when traveling eastward.

Cognitive Behavior Therapy for Insomnia has the potential to improve both sleep and pain for those who suffer from chronic pain. Sleep Tip #214: Stop pain and sleeplessness with Cognitive Behavior Therapy for Insomnia.

you may have heard as a child, “Clean up your room.” This advice was on the spot. Clean up your room to create a sleep inducing environment. Sleep Tip # 213: Tidy up your bedroom to promote sleep.

The effects of BB and clear lenses, worn for 2 hours preceding bedtime for 7 nights in a study found that it improved sleep for those suffering from insomnia. BB lenses are relatively cheap and easy to wear right before … Read More

Soldiers and veterans suffer from sleep disturbances due to the demands of their work and the consequences of military duty. The Veterans Administration  has a free app called CBT-I Coach. Try this free app and see if you are sleeping … Read More

Migraine headaches and sleep problems go together. To decrease symptoms with both, try Cognitive Behavior Therapy for Insomnia or CBT-I. Sleep Tip #210: Treat migraines and sleep problems in one punch.

For midlife women experiencing insomnia and nocturnal hot flashes, a 4-session CBT intervention targeting both insomnia and hot flashes works to improve: sleep depression Sleep Tip #209: Brief therapy works for menopausal women with sleep problems.

Don’t continue to suffer from insomnia or sleep problems. Get professional help. You don’t have to spend years in therapy. Try brief behavioral therapy for insomnia. Your time commitment could be as little as 4 weeks. Sleep Tip #208: Brief … Read More

It is clear that longer work hours are associated with poorer sleep. Some folks can’t help but to work 2-3 jobs just to pay the bills. Others have to work long hours to keep their jobs. And others are choosing … Read More

Sleep loss is common after a disaster. Below is a list of some disasters: Fire Flood Tornado Hurricane Blizzard Major Property Losa Get professional help if you are having a hard time falling asleep, staying asleep or waking up too … Read More

People have been using herbal teas to help relax before bed for centuries. However, it’s important to remember that the effects of herbs can vary depending on the individual. Some herbs can cause sleep disturbances while others can either make … Read More

  Sleep Tip #204: Android’s Night Shift App to Sleep Faster.

S Sleep Tip #203: Switch on Apple’s Night Shift.

Sleep is related to your outlook the next day. The more you sleep, the more positive your outlook. And the higher quality your sleep, the more positive your outlook. The more positive your outlook, the less likely you may experience … Read More

You don’t need to know the time when sleeping. If you trust that your alarm will go off, then stop tracking the time while you’re sleeping. There is no reason to know what time it happens to be. Sleep Tip … Read More

Religions offer suggestions about sleep. In an article in The Catholic Digest, the Holy Father (The Pope) made these remarks about sleep in the Philippines: “Rest is so necessary for the health of our minds and bodies and often so … Read More

Not too long ago, airlines would give you a pillow and a blanket on all flights. Then, it was limited to coast to coast flights. Now, if you’re lucky it is overseas flights. You take your chances if the blanket … Read More

First class and business class travelers are given ear plugs to drown out the sound, eye masks to keep it dark and little socks to warm their feet. What do you get in economy? A ticket, a seat, a place … Read More

Most of us are not fortunate enough to afford first, class, business class, or business plus. This means that we have to make the best of the cramped space we’re given by the airlines. Ignore the instruction to store your … Read More

Chill before boarding especially on long flights or overnight flights. If your goal is to sleep for most of the flight, then wind down before you get on the plane. Sleep Tip #196: Chill before boarding on long and overnight … Read More

Long before Fitbit and other wearables, our moms knew if we got enough sleep. And they knew if we were getting high quality sleep. Wearables are great too. Don’t solely depend on technology as a sleep tracker. Look for these … Read More

Dress comfortably for long flights, especially overnight flights to fight jet lag. The last thing you want is to sweat, to shiver, or to be pierced by a belt while trying to chill and sleep. Sleep Tip #194: Wear comfy … Read More

Avoid frequently rotating shifts   Sleep Tip #193: Avoid rotating shifts to counter the sleep robbing effects of shift work.

If there is no other way around taking the night shift, taking a 90-minute nap before your shift can help you stay awake and be more alert. It is also beneficial to take a short nap during break time—about 15 … Read More

Do you feel secure about your close relationships at home and at work? If the answer is yes, then you’re less likely to feel stressed about your relationships and better able to relax enough to fall asleep and stay asleep. … Read More

Individuals victimized and terrorized by loved ones must endure suffering and pain during their waking hours and also during their sleeping hours. Sleep is the time to become restored and refreshed.   Sleep Tip #172: Seek help and support if … Read More

Savoring is a form of positive repetitive thought characterized by attendance to positive affective experiences.  Savoring has three categories: Anticipating (something upbeat) Savoring the moment Reminiscing not ruminating Psychological researchers are discovering that the more you savor, the better you sleep. … Read More

Hot flashes go along with menopause for many, many women. As you well know, you can’t fall asleep, stay alseep or benefit from quality sleep if you have hot flashes. Let your primary care provider or gynecologist know that your … Read More

In life, some things you can force into being. Yet, there are other things in which you must “let go.” Trying to fall asleep is something that trying too hard makes it worse not better. Don’ sweat it too much. … Read More

One of the leading scientific organization for sleep experts, National Sleep Foundation, recommends that older adults get 7-9 hours a sleep each night. Are you getting 7-9 hours? If you do, this will make a difference in your health, productivity, … Read More

Sleep loss is one of the causes of fatigue at work. You may wonder if you are fatigued or not. Take the “Am I fatigued? Self-Assessment” below. If you respond to more than 5 items, then you are probably fatigued. … Read More

Tryptophan is one of 20 naturally occurring amino acids—the building blocks of proteins. Tryptophan is used by the human body to make serotonin, a neurotransmitter. Some call Tryptophan the sleep hormone. Tryptophan promotes sleep. Tryptophan is contained in many foods … Read More

Extended work hours beyond 8 hours is great for the paycheck and great for the employer but it ain’t so great for the following reasons: More mistakes More errors More accidents Worse sleep Greater health risk Try to keep your … Read More

If you rotate shifts in your job, you may want to ask your boss for a clockwise rather than a counter-clockwise rotation. What is a clockwise rotation? You work the morning shift, then the afternoon shift, and then the evening … Read More

Your company may have a worksite wellness program, an employee engagement program, a fitness facility, an EAP, and even a nap room but if you don’t get the 7-9 hours of continuous sleep that most adults need, then all that … Read More

A larger number and percentage of companies are implementing employee suggestion programs. These programs are now largely electronic not boxes as in the old days. What can you suggest to improve the bottom line? Make sleep a priority. Get real … Read More

The squeaky wheel gets the oil. If you don’t complain about how your crazy work schedule is making your crazy, sleepy, less productive and unhealthy, then your boss and your company may not give a damn. Sorry. You have got … Read More

The cognitive shuffle. What is that? To Cognitive Shuffle, think of random items easy to visualize. Visit mySleepButton for instructions and even to download an app to make it easier. How does this work? This technique works by getting your … Read More

Many companies given workers a safety incentive or bonus if there are no accidents. You increase your chances of earning the incentive/bonus if your company does what they’re supposed to do, which you can’t control but you can influence. And … Read More

New scientific evidence with Major League Baseball (MLB) players finds that sleeping about a hour longer (sleep extension) for five days results in enhanced cognitive performance and more focused attention. It is obvious how this benefits professional ball players. How … Read More

To reminisce is to recall the past. To ruminate to go over and over the same stuff. To reminisce is also to put a positive spin on looking back. To ruminate is to put a stressful spin on repeating thoughts. … Read More

Tiger Woods, the famous golfer, was arrested for DUI. After this went public, Tiger Woods released an official statement on Monday, regarding his medications and sleep disorder. Woods’ statement said: I’m currently receiving professional help to manage my medications and … Read More

Historians tell us that we used to sleep in chunks. What? We would sleep for 4-5 hours, wake up, and then go back to sleep for 4-5 hours. This was regarded as normal. Now, we view this way of sleeping … Read More

The Atlanta Braves set up a sleep room for their players. Owners, general managers and coach recognize that sleep is critical for high performance in baseball, It is also essential for high performance in most occupations. Are your owners, managers, … Read More

Do you take short or long vacations? Or…no vacation. Most of us find that our sleep habits change during a vacation. In a study published in the Journal of Happiness, it was found that individuals who took a long vacation … Read More

Adults have night terrors too. It doesn’t just affect kids. Anybody that has suffered from night terrors knows that it disrupts your sleep and those who may witness you have a night terror. This is not normal. Get help. You … Read More

There are many ways to relax and unwind before going to sleep. Try this simple method: 4-7-8 exercise in these 4 easy steps. 1) Close your mouth and inhale  through your nose to a mental count of four. 2) Hold your … Read More

Valerian root is known to have sedative qualities. For centuries, Valerian root has been used to soothe anxiety and promote sleep. With any herbal remedy, it is essential that you talk with your primary care provider before taking any herbal … Read More

Millions suffer from chronic pain. When pain hits, you worry about your ability to sleep. If you don’t sleep well, then you know you’re pain is often worse. What’s the solution? Talk off the pain. How? All of us engage … Read More

The NBA Superstar, Chris Paul, shared his advice about the need for sleep even with his hectic schedule juggling life and pro basketball. Sleep Tip #167: Learn from athletic superstars about the restorative power of rest and sleep.

Naps are good for you. Naps are restorative. Naps are not just for little kids anymore. Progressive workplaces and trusting, informed bosses are saying “yes” to naps. Why? Performance improves. In a Seinfeld episode, George decided to take a nap. … Read More

Many drugs ranging from asthma/allergy meds to heart meds can disrupt our sleep. Read the labels to find out if sleep disturbances are a possible side effect. If the answer is yes, then do not stop taking your meds but … Read More

Plants freshen up any room with oxygen. Green plants are not only great for enhanced breathing but also for counter-acting some allergy symptoms. A bonus is that freshening up your bedroom with green plants will help you experience higher quality … Read More

Sleep apnea (difficulty breathing while sleeping) is very, very common. How do you know if you suffer from sleep apnea? Take the STOP-BANG assessment and if you respond “yes” to three or more questions, you should let your primary care … Read More

When you think of fast food? Most will think…quick, convenient, cheap, sugary, fatty, salty, and TASTY!!! Fast food is good. But fast food = slow sleep. Substitute fast food with healthier options if your goal is to fall asleep fast … Read More

You may know that sleep and productivity experts have warned about the sleep disrupting effects of blue light from your smartphone. What can you do if you can’t fall asleep in complete silence? Don’t turn on the TV. Don’t turn … Read More

I love to travel…to places, real or imagined, that promote a sense of calm. Don’t travel back to unpleasant or stressful things that happened throughout the day. Reflection is good but obsessing/worrying about the past is not healthy. And time … Read More

Caffeine is not the only stimulant but it is a stimulant. Caffeine is hidden in soda. Red Bull, coffee, tea, and even chocolate. Sleep Tip #160: Avoid stimulants pats mid-day.

Mindfulness is simply being present. When you are present, you are aware of the here and now. The future and the past are off in the distance. Scientists tell us that mindfulness is linked to recovery and promotes sleep quality. … Read More

Honey was used to induce sleeps thousands of years ago. Honey promotes relaxation and helps ease you to sleep. The magic ingredient may be Tryptophan. Tryptophan is an essential amino acid. Honey is one source of Tryptophan. Sleep Tip #157: … Read More

Would you ever think that trying to stay awake may help you fall asleep? This is paradoxical yet researchers say it works for some folks. Watch this video which talks about this sleep tip and more. Sleep Tip #156: Try … Read More

Find a happy. What does that mean? The sleep-mood connection is strong. Great sleep can improve your mood. And a bad mood can disrupt your sleep. Take these two steps before going to bed: Reflect on all the things that … Read More

A warm bath before bedtime is not only calming and relaxing but it also may induce sleep. The key is to make sure that you go to be very soon after taking a warm bath. Sleep Tip #154: Take a … Read More

The reality is that most of us, including me, don’t like to do what others want us to do. If others are saying you need to improve your sleep life. The almost automatic response is an immediate turn off. Psychologists … Read More

We have a natural tendency to mimic others. Unfortunately, we imitate both good and bad. Psychologists call this behavioral synchrony. Interestingly, you don’t even have to know the person to tap into the power of imitating others. Sleep Tip #153: … Read More

Sleep Tip #152: Count sheep to sleep faster and better.

I am pretty sure that you mother, grandmother or aunt told, “Make your bed” all of the time. If you were like me, what a waste of time. They were right. According to the National Sleep Foundation Bedroom Poll, folks … Read More

Clean, fresh sheets help you sleep better. And if you are clean and fresh, then this will help you and your bed partner sleep better. Sleep Tip #150: Keep yourself clean and fresh to catch some ZZsss.

According to the National Sleep Foundation Bedroom Poll, about seven in ten (71%) agreed that they get a more comfortable night’s sleep on sheets with a fresh scent. If you want to sleep better, wash your bed linens weekly. And … Read More

Nature has its own sleeping pills. Our bodies are uniquely designed to calm down and focus on the present. For some, you can imagine a relaxing picture in your mind. For others, you may not be able to do so. … Read More

Cutting edge research is suggesting that the climate has an impact on your sleep. Living in New Orleans and DC for many years, this is not really new news. In LA Times story, a researcher predicted that by by 2050 … Read More

    When I have to cross multiple time zones on a business or pleasure trip, I try to stay 1-2 days midway between my home and final destination. I do the same on my return trip home. Why? My … Read More

A lot of folks fear flying. In fact, it is estimated that one out of six adults suffers from a flying phobia. Even famous individuals like the football coach John Madden fought flying phobias. If you’re afraid of flying, then … Read More

Drinking warm milk before bed may help you relax, but there is no evidence that milk makes you sleepy. Some call this the “milk myth.” Sleep Tip #144: Drink warm milk to lull you to sleep.