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You Probably Forgot To Do This If You Can’t Sleep At Night

You Probably Forgot To Do This If You Can’t Sleep At Night

Winter is coming, and for many of us, that means bundling up in cozy blankets and pilling fluffy pillows on our bed to tempt us to hit the snooze button more than usual. Though turning up the heat before you turn into bed can seem appealing with cooler weather, you may find you don’t have such a restful night of sleep.

Though it sounds like a cozy bedroom creation, keeping your bedroom warm can make you more likely to overheat while you sleep. This can lead to excessive tossing and turning and even those embarrassing sweaty mornings.

The relationship between body temperature and sleep

Our body temperature is always changing and self-adjusting throughout the day.

    As you can see from the graph above, you’re coolest around 6am – the time many of us wake up. Throughout the day, you continue to get warmer until you peak around 9pm – the time many of us are getting ready to head to bed. From there, your body temperature drops until you reach your coolest point once again at 6am.

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    Have you ever realized how lazy you feel when you’re hot? It’s due to a physiological response our body gives off!

      It’s fighting against the temperature in an effort to keep from overheating. It’s the same reason you’re more likely to want to take a nap on a hot summer afternoon than you would be to play a sport. One will help regulate your body temp, while the other can overheat you and cause severe dizziness.

      By now you’ve heard about how important absolute darkness is for truly restful sleep, but did you know your body temperature is just as impactful?[1]

      “Combination of sleep onset and maintenance insomnia has been associated with a 24-h elevation of core body temperature supporting the chronic hyper-arousal model of insomnia. The possibility that these last two types of insomnia may be related to impaired thermoregulation, particularly a reduced ability to dissipate body heat from distal skin areas, has not been consistently supported in laboratory studies. Further studies of thermoregulation are needed in the typical home environment in which the insomnia is most evident.”

      The best temperature for restful sleep

      The optimal body temperature for sleep should be between 60 and 67 degrees.[2] When the room is too warm and you’re also bundled under a heavy comforter and surrounded by heavy pillows, the body temperature increases leading to discomfort.

      In most cases any temperature above 75 degrees Fahrenheit and below 54 degrees will interfere with your sleep.

      Keep your body temperature low to sleep better

      We could all use a better night’s sleep, so here’s how to be the master of your temperature and wake up ready to face the day.

      1. Keep the room temperature low

      If you keep your room relatively cool, you are far less likely to become overheated, leading to that restless sleep no one wants. In order to ensure ideal temperatures, try keeping your curtains closed during the day so the sun light can’t heat the bedroom too much. And if possible, leave your bedroom door open so that air can circulate throughout the day.

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      2. Use Breathable Bedding

      Synthetics like polyester, which tend to be less breathable than their natural counterparts like cotton, linen, or even wool are a no-no. Natural fibers can also help wick away moisture like sweat. Memory foam pillows may be comfortable but they also get very hot, so try to stay away. If you’re convinced you can’t sleep without a fancy pillow, look into those that have cooling and breathable fibers to ensure a low temp while you rest. For mattresses, or mattress covers, look for those with cooling fibers, too.

      3. Lower your temperature before you go to sleep.

      Take a warm bath, or hot shower, before bed. As soon as you step out of the bath or shower, your body temperature drops rapidly to re-regulate with the temperature of the room. That quick change physiologically can cause sleepiness.

      4. Stay away from anything that gives you heat.

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      Try not to use, or even look at, your mobile devices before bed. Along with keeping you interested and awake, the light also makes it hard for your brain to register that it’s bedtime. Likewise, keep the room dark when you’re trying to fall asleep. A sleep mask does an excellent job of blocking out all light, helping you to fall asleep faster and stay asleep longer. And to ensure you stay cool, try wearing a cool face cloth to bed, or keep a water spray bottle for misting. It’s also a great idea to keep a glass of cold water next to the bed.

      Get some sleep!

      Remember, keep your bedroom cool and stay away from non-breathable fabrics when shopping for bedding. Though the fall and winter can have you craving heavy blankets and this pajamas, it’s not conducive to sleep and can leave you feeling overheated and generally unwell. Keep some ice water by your bedside and take a few sips if you find yourself waking up throughout the night. Don’t be afraid to peel back the blankets; you can always keep some extras nearby in case you wake up chilly.

      Featured photo credit: Pixabay via pixabay.com

      Reference

      More by this author

      Jolie Choi

      Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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      1 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 2 How to Build a Good Bedtime Routine That Makes Your Morning Easier 3 Is It Possible to Repay Your Sleep Debt? Why Being Well Rested Matters 4 The Importance of Deep Sleep for Your Mind and Body and How to Get It 5 9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep

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      Last Updated on February 21, 2019

      15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

      15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

      These days there are so many food choices. Every marketing trick is used to make you buy brain foods, all-natural, fat-free or gluten-free products.

      Could you blame them? They need to make a profit to keep existing and delivering their goods to the consumers.

      But does this mean that foods with these labels are just regular products or do brain foods really exist?

      That’s when research came in and proved that brain foods (meaning: foods that have a positive effect on the brain) really do exist.

      In this article, you will find 15 brain foods you should be eating to keep your mind sharp.

      1. Blueberries

      One of the greatest gifts of Mother Nature; blueberries. Blueberries are known as the king of antioxidants[1] and are used to detox the body.

      There are not a lot of studies that tried to prove the relationship between blueberries and the improvement of brain function. But there’s one study that consisted of 9 elderly people. They found that consuming blueberry juice on a daily basis for 12 weeks improved memory function.[2]

      If this is not reasonable enough to include blueberries into your diet, you should read the following article on other benefits of blueberries:

      What Blueberries Can Do? 10 Benefits of Blueberries That Will Impress You

      As with every single one of the brain foods listed here: Consuming more than necessary can also lead to side effects, this is the same with blueberries.[3]

      When including blueberries in your diet along with other brain foods; make sure to eat no more than 0.5 cups (4 oz./113 grams) a day.

      2. Broccoli

      The first vegetable on the list, broccoli. Whatever you do with it; roast, steam, blanch or saute.[4] It will still improve the sharpness of your brain.

      There are two main nutrients in broccoli that makes it one of the brain foods on this list. Vitamin K, which is also found in lower amounts in blueberries, helps strengthen cognitive abilities.[5] The nutrient Choline improves your memory.[6]

      There’s six times more vitamin K in broccoli than in blueberries. The downside is that blueberries are a bit tastier.

      Include some broccoli with every warm plate you eat in a day, and your brain will turn into a SUPER brain.

      3. Walnuts

      Walnuts are the best choice of all the nuts when it comes to improving cognitive function. They have the same benefits as every other nut, but walnuts also contain omega-3 fatty acids.[7]

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      Beside the improvement of heart health,[8] walnuts also provide a sharper memory (at least to women).[9]

      Consuming walnuts also help slow mental decline[10] because of the Vitamin E that is found in walnuts.[11]

      Next time you crave a snack, buy a bag of unroasted and unsalted walnuts. In the future, this will be the replacement of all unhealthy snacks like Twix.

      Brain foods are not brain foods because they contain a lot of sugar. Brain foods usually consist of a high amount of vitamins and antioxidants. That’s how you can recognize them.

      4. Green Tea

      Some of us are coffee drinkers while others prefer tea. You don’t have to choose one or the other because both of them made it to the list (you’ll read later about coffee in number 11 of brain foods).

      Green tea contains more than just caffeine; it contains L-theanine which essentially lowers the anxiety levels.[12] It also increases the levels of dopamine and alpha wave production (relaxation).

      The lower levels of caffeine in green tea compared to coffee makes this a perfect brain function drink. Caffeine and L-theanine show synergistic effects that work best with the amount of caffeine found in green tea.[13]

      People who drink green tea have proven that they have a more stable energy level and increased productivity compared to when they drink coffee. So, if you’re looking for brain foods that will enhance your productivity; green tea is the way to go.

      5. Oranges

      Orange is a beautiful gift from Mother Nature well known for the amount of Vitamin C in it. One large orange is enough to fulfill 100% of your daily Vitamin C intake. Vitamin C has a lot of benefits:

      • Vitamin C reduces the risk of chronic diseases like heart disease[14]
      • It may help fight against high blood pressure[15]
      • Vitamin C boosts immunity by increasing the production of white blood cells[16]
      • The most important of all: high levels of Vitamin C are found to be related to the improvement of memory and thinking. People suffering from dementia has been shown to have low levels of Vitamin C.[17] This may mean that by consuming enough Vitamin C, you will be able to prevent dementia.[18]

      To learn more about everything related to Vitamin C, read the following article:

      All You Need To Know About Vitamin C Benefits and Recipes To Boost Your Daily Intake

      6. Avocados

      Avocados fit very nicely in your salad, or you may even like it on toast.

      Avocado is a source of healthy fats; monounsaturated fat. Monounsaturated fat is believed to contribute to healthy blood flow which in turn means a healthy brain.[19]

      Besides that, avocados also lower blood pressure which will prevent a decrease in cognitive abilities.[20]

      Adding 1/4 or 1/2 avocado daily should do the trick and help your brain function as a superhero.

      If you need practical ways to include avocado in your daily diet, check this out:

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      It’s The Era Of Avocado! Try these 50+ Super Easy Avocado Recipes At Home Now!

      7. Coconut Oil

      Coconut oil is a multi-functional oil; some bathe in it, some put it all over their skin, and it’s also used for cooking. To get the following benefits out of it; you should consume it orally (but that’s up to you of course).

      When it comes down to improved brain function; coconut oil has proven to boost brain function in Alzheimer’s patients.[21] Although it isn’t shown to work on people without Alzheimer’s; it can never hurt.

      Besides that there are many more benefits to coconut oil.

      8. Spinach

      One research found that when elderly consumed one (or two) daily serving of spinach (or other leafy greens for that matter) for an average of 5 years had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.[22]

      This all is thanks to Vitamin K that is found in leafy greens like spinach, kale, collards and mustard greens.

      Popeye looks impressive from the outside, and you will look impressive from the inside once you consume your daily spinach:

      6 Mouth-Watering Spinach Recipes You Should Not Miss

      9. Oatmeal

      Known for its use as breakfast, oatmeal is one of many kinds of cereal that contains more than just sugar.

      There’s a reason why oatmeal is often used as breakfast. It is because of the many carbohydrates that are in it which act like a shot of glucose that spikes your blood sugar levels.

      Glucose is sent immediately to the brain to help it function. In essence, this means that the higher the concentration of glucose in your blood, the better you can focus and remember things.[23]

      If you suffer from low blood sugar levels in the morning and can’t function without having a big breakfast immediately upon waking, oatmeal is going to be your best friend.

      10. Raisins

      Children often consume them as healthy snacks because it’s sweet. But did you know raisins promote brain function?

      Raisins are the number one source of boron of all brain foods. The research found that the level of boron is related to hand-eye coordination and short-term memory.[24] Increased levels of boron improves both.

      Besides that, raisins also:

      • Heal wounds faster
      • Prevent deficiency in Vitamin D
      • And much more (read the comprehensive research linked to in number 21)

      Thank your mom for putting those raisins in your lunch box in elementary school and return the favor by doing the same for your children.

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      11. Coffee

      We touched on the benefits of green tea earlier, but that doesn’t mean coffee can’t serve its purpose to brain function as well. If you prefer coffee over tea; listen (actually read) closely.

      There’s something about coffee that most people don’t even know. The point is that most of us consume more antioxidants through coffee than any other of the mentioned brain foods.

      This is not because there are more antioxidants in coffee; it’s because coffee is consumed the most of all brain foods.

      These antioxidants protect your brain from cell death which in turn protects you from dementia and related diseases.[25]

      Not to mention that caffeine may also prevent dementia and Alzheimer’s.[26][27]

      You don’t have to give up your coffee; except for all the sugar and milk you put in it. Drink your coffee black and keep it to a maximum of 3 per day and you should be okay.

      12. Almonds

      Earlier we touched upon walnuts, but most nuts are generally good for your health (as long as you don’t overdo it).

      Almonds are most known for their potential of enhancing memory and delaying Alzheimer’s progression.[28][29] Of course, they share the same benefits with the walnuts, but almonds are lower in omega 3 fats.

      If you forget things on a daily basis, maybe a handful of almonds per day can help you.

      Five to six almonds a day should do the trick. If you’re not watching your weight, you can just grab a handful. But don’t overdo it because there’s a lot of fats in nuts.

      Check out this article to see more benefits and recipes with almost:

      10 Benefits of Almonds That Will Surprise You (+Healthy Recipes)

      13. Lentils

      Lentils for the vegans among you is one of the best sources of protein among legumes. Besides that, it is a rich source of various essential nutrients like iron, Vitamin B6, and folate (Vitamin B9).

      Besides the fact that they make a terrific combination with rice; lentils also serves its purpose in the brain. All the essential nutrients improve brain function in their own way:

      • Folate (Vitamin B9) keeps your mind sharp while you get older.[30]
      • Iron plays an essential role in cognitive functioning with pregnant women.[31]
      • Zinc is well known for boosting memory.[32]
      • Vitamin B6 and thiamine give you more energy and focus.[33][34]

      As you can see; lentils make up one of the best brain foods on this list. But this also depends on your preference as some of you might’ve never even eaten lentils.

      14. Strawberries

      Most berries and other related fruits like strawberries (which are technically seen not berries) are all known to have beneficial effects on the brain.[35] They help prevent age-related memory loss and may even slow the progress of Alzheimer’s.[36]

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      Another thing that is more strawberry related is the amount of potassium in it. Potassium is related to increased blood flow thus improved cognitive function.[37]

      Eight strawberries per day should do the trick and give you many benefits besides these brain-enhancing benefits:

      10 Amazing Benefits of Strawberries that You Probably Never Knew

      15. Red Wine

      Last but not least, maybe your favorite alcoholic drink: red wine. If you thought you had to give up alcoholic beverages; you were wrong.

      Although alcohol itself is not related to any improvement in brain functioning; some studies show that there are benefits to drinking lightly or moderately.

      Out of all the alcoholic beverages, red wine is the one with the most favorable results. Research shows that red wine may even slow aging[38] and it can also decrease the risk of dementia.[39]

      Although these results are based on research, the researchers don’t recommend that any non-drinkers start drinking. Especially younger people shouldn’t aim to drink red wine as the most benefits (or no increased risks) are found in the elderly.

      If you think about drinking red wine, you should drink maximum 1 glass of red wine per day as a woman and maximum of 2 glasses of red wine per day for men. One glass of red wine should contain 175ml, don’t overdo it.

      Keep in mind that there are also potential risks to drinking alcohol:

      • Addiction
      • Depression
      • Weight gain

      Conclusion

      “You are what you eat.”

      One of the oldest sayings ever expresses all you need to know.

      Every food on this brain foods list is put on this list because it enhances brain functioning in some way. So, whichever food on this list you choose to eat after reading this article doesn’t matter.

      What matters most is that you read everything closely and choose one of the brain foods that fit your goal the most.

      Enjoy eating your next brain food!

      More Resources About Boosting Brain Power

      Featured photo credit: Melissa Belanger via unsplash.com

      Reference

      [1] Wild Blueberries: Wild Blueberries Antioxidants
      [2] NCBI: Blueberry Supplementation Improves Memory in Older Adults
      [3] Good Health All: 8 Major Side Effects OF Eating Too Many Blueberries
      [4] Skinny Ms: How to Make Broccoli Taste Good, Each and Every Time
      [5] Wellness Resources: Vitamin K Enhances Cognitive Function During Aging
      [6] The American Journal of Clinical Nutrition: The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort
      [7] The Journal Of Nutrition: Role of Walnuts in Maintaining Brain Health with Age
      [8] NCBI: Cardiovascular risk factors and cognitive function.
      [9] NCBI: LONG-TERM INTAKE OF NUTS IN RELATION TO COGNITIVE FUNCTION IN OLDER WOMEN
      [10] NCBI: Vitamin E and cognitive decline in older persons.
      [11] NCBI: Vitamin E-gene interactions in aging and inflammatory age-related diseases: implications for treatment. A systematic review.
      [12] NCBI: The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent.
      [13] NCBI: L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performance.
      [14] NCBI: Effect of five-year supplementation of vitamin C on serum vitamin C concentration and consumption of vegetables and fruits in middle-aged Japanese: a randomized controlled trial.
      [15] NCBI: Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials.
      [16] NCBI: Association between nutritional status and cognitive functioning in a healthy elderly population.
      [17] NCBI: Dietary antioxidants and dementia in a population-based case-control study among older people in South Germany.
      [18] National Institute of Health: Vitamin C
      [19] JOURNAL OF NEUROCHEMISTRY: Dietary intake of unsaturated fatty acids modulates physiological properties of entorhinal cortex neurons in mice
      [20] National Institute on Aging: High blood pressure is linked to cognitive decline
      [21] NCBI: Effects of beta-hydroxybutyrate on cognition in memory-impaired adults.
      [22] News Wise: Eating Green Leafy Vegetables Keeps Mental Abilities Sharp
      [23] PNAS: Stoichiometric coupling of brain glucose metabolism and glutamatergic neuronal activity
      [24] NCBI: Nothing Boring About Boron
      [25] NCBI: Neuroprotection and antioxidants
      [26] NCBI: High Blood caffeine levels in MCI linked to lack of progression to dementia.
      [27] NCBI: Hypoxia/reoxygenation impairs memory formation via adenosine-dependent activation of caspase 1.
      [28] Science Direct: Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia
      [29] Science Direct: Almond, hazelnut and walnut, three nuts for neuroprotection in Alzheimer’s disease: A neuropharmacological review of their bioactive constituents
      [30] NCBI: Folic acid, ageing, depression, and dementia
      [31] The American Journal of Clinical Nutrition: Iron treatment normalizes cognitive functioning in young women
      [32] ResearchGate: A potential medicinal importance of zinc in human health and chronic disease
      [33] ORA: Vitamin B6 for cognition
      [34] Springer Link: Thiamine supplementation mood and cognitive functioning
      [35] J. Agric. Food Chem: Berry Fruit Enhances Beneficial Signaling in the Brain
      [36] NCBI: Dietary intake of berries and flavonoids in relation to cognitive decline
      [37] Science Direct: Potassium 2-(1-hydroxypentyl)-benzoate improves learning and memory deficits in chronic cerebral hypoperfused rats
      [38] NY Times: New Hints Seen That Red Wine May Slow Aging
      [39] NCBI: Moderate alcohol consumption and cognitive risk.

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