Melatonin: How you can use it for better sleep

If you are looking for ways to improve your sleep quality, chances are you have already heard the term melatonin. But what is it exactly, and how does it help you sleep better?

Keep reading to learn all about melatonin, its effects on your sleep, available forms of supplements, safety recommendations, and even more ways to help you sleep better at night.

What is melatonin?

Melatonin is often called "the sleep hormone". Its most well-known function is signaling the brain that it's time to fall asleep at night. But it also plays a part in regulating various other bodily functions, such as immune function, body temperature, blood pressure, and more.

When it gets darker at night, it signals our brain to convert tryptophan into melatonin. Tryptophan is an essential amino acid, meaning that our body can't produce it on its own, and we have to take it in with food.

While our body makes its own melatonin, we can also find it in some foods. Melatonin taken with food can be beneficial, but this form is less effective than the naturally produced hormone. Another way to take some extra melatonin would be supplements. They provide a simple, easy-to-absorb, and safe way to improve sleep quality. These products typically contain higher dosages than any naturally occurring food. We can also increase melatonin levels by eating certain sleep-inducing foods containing tryptophan.

Does melatonin help you stay asleep and sleep better?

Melatonin is often viewed as a miracle solution, inducing immediate sleepiness. But this is not the case. Instead, melatonin signals your body that it's time to sleep and helps regulate the sleep-wake cycle. So, melatonin supplements are more about fostering a healthy sleep routine than serving as a sedative.

While they may not be a direct solution for staying asleep overnight, melatonin can still play a valuable role in managing sleeplessness because the number one thing to improve your sleep quality is sticking to a regular bedtime routine.

Types of melatonin supplements

When it comes to melatonin supplements, you have a variety of options to choose from. Understanding the different types can help you select the one that will help you the most.

• Melatonin pills - Standard melatonin pills are the most common form of melatonin supplements. They come in various dosages, allowing you to find the right strength for your needs.
• Melatonin gummies - Melatonin gummies offer a tasty and convenient alternative to traditional pills. They are often flavored and can be a more enjoyable way to incorporate melatonin into your routine.
• Liquid melatonin - Liquid melatonin absorbs quicker than pills and typically works faster. It can also be a viable alternative for those who may have difficulty swallowing pills.
• Time-release melatonin - Time-release melatonin supplements use a specialized formula that releases melatonin gradually over an extended period. The slow-release mechanism might help some with staying asleep during the night.
• Melatonin patches - Patches offer a transdermal way to take melatonin. They usually release slower than standard pills, so they can offer some of the benefits of time-release melatonin while offering a non-orally-taken alternative.

Choosing a melatonin supplement may require some research and trial and error. Some factors to consider are absorption speed, dosages, taste, personal preferences, and the specific sleep issues you aim to address.

It's worth exploring multiple options to find the one that suits you best.

How to use melatonin?

Taking melatonin supplements is usually a straightforward process. You should just follow the instructions of your chosen supplement. However, dosages and best times to take the supplements can differ on a case-to-case basis.

One thing to keep in mind when taking melatonin is that consistency is key. Your body might need time to adjust, so it will probably take a few days to see results.

When using melatonin to treat insomnia, the application might vary for short-term and long-term problems. For acute insomnia, doctors might recommend only taking melatonin for a few days a week in smaller dosages, while long-standing insomnia might need daily treatment in higher dosages.

Melatonin can be a great way to lessen the symptoms of jet lag. In this case, you might want to start the treatment a few days before your travel and adjust the time you take the supplements to your destination's bedtime instead of your current one. After arrival, you can still take them for a few more days to help adjust your body's natural clock.

One caveat is you should always avoid combining melatonin with other sleep aids unless advised otherwise by a healthcare professional. Mixing sleep aids can lead to unexpected interactions and undesirable effects. It's essential to use melatonin as directed and consult your doctor before combining these supplements with other medicines.

When to take melatonin?

The optimal time to take melatonin can vary based on which type of supplement you choose.

Liquid melatonin has a shorter absorption time, standard pills and melatonin gummies are in the middle, and time-release melatonin usually takes longer to take effect but lasts longer.

Generally speaking, the best time to take melatonin is 30 minutes to 2 hours before going to bed, depending on the type of supplement. You should always check the instructions attached to your chosen product if you are unsure.

The first effects of melatonin typically kick in 30 minutes after absorption. You might start to feel sleepy and relaxed. To make the most of your melatonin supplements try to avoid stimulating activities during this time.

You can enhance the effects of melatonin supplements by preparing a calm, quiet, and dark environment for sleep and only doing relaxing activities like reading or meditation leading up to bedtime.

Dosage of melatonin supplements

To effectively use melatonin you should always take the proper dosage for your chosen supplement.

Starting with a lower dose of around 0.5 to 1 milligram and then adjusting gradually based on your response is recommended. For milder cases of insomnia, even these smaller doses can bring relief.

Even though dosages might get as high as 10 milligrams per day with more severe cases of insomnia, it's advisable not to exceed 3 to 5 milligrams unless specifically directed by a healthcare professional.

Remember, individual responses to melatonin can vary, so finding the optimal dosage may require some experimentation while keeping within the recommended limits to ensure safety and effectiveness.

Is melatonin safe? What are the side effects?

While melatonin is a well-researched substance, generally considered safe for short-term use, some individuals might experience side effects.

These might include drowsiness, dizziness, and headache. Additionally, some may experience mild nausea or irritability.

Even though melatonin products are typically classified as dietary supplements, let's not forget that melatonin is still a hormone, and it's vital to keep our body's hormonal balance in check. For this reason, it's advised to follow recommended dosages, avoid prolonged use without consulting a healthcare professional, and check with your doctor if you're on other medications.

Unless advised otherwise by professionals, you should never mix melatonin supplements with other forms of sleeping aids.

Melatonin for kids

The effects of melatonin usage are well-documented in adults, but research is still inconsistent when it comes to kids and teens.

The general recommendation is to avoid giving melatonin supplements to kids unless advised otherwise by a healthcare professional.

Other ways to improve your sleep quality

While melatonin can be a safe and effective way to fall asleep faster and rest better at night, enhancing your sleep quality goes beyond supplements.

To make the most of melatonin supplements, you can follow these lifestyle adjustments for a more holistic approach to better sleep quality.

• Create a relaxing bedtime routine - Calming pre-sleep rituals like reading a book, doing yoga, or practicing gentle stretches and breathing exercises can help you fall asleep faster and enhance your overall sleep quality.
• Maintain a consistent sleep schedule - Melatonin supplements may help regulate your body's internal clock. However, if you'd like to maintain good sleep quality long-term, you should also adjust your daily routine.
• Limit screen time before bed - Reducing exposure to blue light and stimulating electronic devices at least an hour before bedtime could help you get more relaxed and fall asleep faster.
• Ensure an optimal sleep environment - Keep your bedroom dark and quiet for optimal sleep conditions. Blackout curtains and earplugs can come in handy with that.
• Stay active during the day - Regular exercise contributes to better sleep, but avoid intense workouts close to bedtime.
• Watch your diet - Be mindful of caffeine, alcohol, and heavy meals before bedtime, opting for sleep-friendly snacks instead if needed.
• Consider sleep-enhancing sounds - Ambient sounds and color noises can help you drown out distracting noises, providing a more relaxing environment.

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by Super Patch Team

Recreational Drugs and their Effects on Sleep

In our world, chemical substances and drugs are all around us, available for use, be it medicines, supplements, or recreational drugs.

Today, we will focus on recreational drugs, substances taken for pleasure, or some other beneficial purpose. More specifically, we'll talk about the effects of these substances on our sleep.

We'll learn about what recreational drug use looks like, the most common types of recreational drugs, and their effects. We will also cover alternative options and tips to maintain a healthier lifestyle and better sleep quality.

What are recreational drugs exactly?

Before we delve deeper into various substances, let's take a quick overview of recreational drug use.

The term generally refers to casually using drugs to achieve an altered state of mind. Some take drugs for pleasure, others for relaxation, and some people use drugs for their stimulating effects. Recreational users might not consider themselves addicted to their choice of drug, and usage can be sporadic in a lot of cases.

One might think that they are not recreational drug users, but maybe that's not entirely true. When we say drug, we usually think of some illegal substance. But not all recreational drugs are illegal.

There are certain entirely legal, even everyday substances that some experts would classify as recreational drugs. Alcohol, caffeine, and nicotine are all common and legal substances that fit the bill perfectly.

The main takeaway is that recreational drugs are substances that are taken for pleasure or other benefits rather than for medical reasons. As such, they typically aim to achieve an altered state of mind. This leads us to our main topic: how do they affect our sleep?

The effects of recreational drugs on our sleep

Below, we will look at the most commonly used recreational drugs and talk about how each of them can affect your sleep quality.

Keep in mind that these effects might be milder or more severe, depending on dosages and how often they are used. Withdrawal might also have strong effects on sleep quality for most of these drugs.

Nicotine

Nicotine, a stimulant found in tobacco products, can significantly impact sleep patterns even when only used occasionally. Nicotine intake can produce symptoms similar to insomnia, leading to difficulties falling asleep and disruptions in achieving deep, restorative rest. Some studies also suggest that nicotine might cause REM sleep suppression. Overall, nicotine intake, particularly close to bedtime, can negatively affect your sleep.

Caffeine

Caffeine, commonly found in coffee, tea, and energy drinks, is a well-known stimulant that can interfere with sleep. Its stimulating effects can make it harder to fall asleep, reduce total sleep time, and disrupt natural sleep cycles. Even moderate amounts of caffeine consumed in the afternoon or evening can lead to decreased sleep quality.

Alcohol

While alcohol is often perceived as a sedative, in reality, it can have detrimental effects on sleep. While it may seem to help with initial drowsiness, alcohol disrupts the later stages of the sleep cycle, leading to fragmented and less restful sleep. It can contribute to snoring, sleep apnea, and an increased likelihood of waking up during the night. Additionally, alcohol can interfere with REM sleep.

Marijuana

Marijuana and its active ingredients, THC and CBD, are often used for their relaxing properties, and they both have the potential to reduce stress and pain. THC alone has mild sedative effects, but when combined with CBD, it can induce a more alert state of mind. While marijuana is less addictive than some other recreational drugs, some will still experience withdrawal symptoms, which might lead to difficulty sleeping and strange dreams. Tolerance may also develop, requiring one to take higher doses to achieve the same effects, and THC taken in higher doses can severely disturb sleep cycles.

Opiates

Opiates are potent substances used as painkillers in medicine, but they are also abused for their euphoric effects. Either way, opiates can significantly influence sleep patterns. While they induce a sense of sedation and relaxation, opiates can disrupt the natural sleep cycle, leading to shallow and fragmented sleep with a notable reduction in REM sleep. Recreational use of opiates may result in tolerance and dependence, with withdrawal symptoms contributing to insomnia and intense restlessness, among other serious health effects.

Cocaine

Cocaine is a powerful stimulant often used as a party drug or to enhance alertness, and as such, it can significantly impact sleep patterns. Even occasional use can lead to difficulties falling asleep, shortened total sleep duration, and disruptions in the sleep cycle. Users may experience insomnia, hyperarousal, and vivid dreams, making it challenging to achieve restful sleep. Additionally, the comedown from cocaine use can contribute to fatigue and irregular sleep patterns. Long-term use often exacerbates these effects.

Amphetamines

Amphetamines are potent stimulants that increase confidence, energy levels, sociability, and alertness. They stimulate the central nervous system, leading to reduced feelings of fatigue. Users of amphetamines may experience insomnia, irregular sleep patterns, a decrease in the overall duration of sleep, and fatigue in the following few days as a result. Prolonged use can contribute to chronic sleep disturbances and lead to lasting consequences on overall sleep quality.

MDMA

MDMA, also known as ecstasy, is a psychoactive substance with stimulant and hallucinogenic properties. Its use can have complex effects on sleep patterns. While some users report initial feelings of relaxation and euphoria, MDMA can disrupt sleep architecture, leading to difficulties falling asleep and maintaining a regular sleep cycle. The stimulant nature of MDMA can result in heightened arousal and wakefulness, contributing to insomnia. Additionally, the comedown may involve fatigue and emotional lows.

Healthy alternatives to recreational drugs

In the pursuit of pleasure, relaxation, or stimulation, many turn to recreational drugs with the hope of experiencing benefits such as heightened mood, stress relief, or increased sociability.

However, the reality often involves severe drawbacks, including negative impacts on sleep and potential health issues, not to mention the looming risk of addiction. In seeking a healthier path, various alternatives exist to achieve similar benefits without compromising overall well-being.

There are numerous healthier alternatives that can contribute to well-being and satisfaction without the detrimental effects of recreational drug use on sleep and health. Adopting these alternatives not only promotes a healthier lifestyle but also helps mitigate the risks of potential health issues and the burden of addiction.

• Follow a balanced diet - A nutrient-rich diet plays a crucial role in maintaining overall health and supporting mood regulation, offering a natural alternative to the temporary highs induced by certain drugs.
• Maintain healthy sleeping habits - Prioritizing sufficient and restorative sleep enhances cognitive function, emotional well-being, and overall vitality, serving as a sustainable alternative to substances that disrupt sleep patterns.
• Stay active physically - Exercise releases endorphins, providing a natural and enduring mood boost while promoting physical health, making it a valuable substitute for the short-lived effects of certain drugs.
• Utilize natural supplements - Incorporating natural supplements, such as valerian root for relaxation, melatonin for sleep, or drug-free patches to enhance performance, offers a safer way to address specific needs without the potential risks.
• Practice relaxation techniques - Practices like deep breathing, meditation, and yoga contribute to stress reduction, increased self-awareness, and improved mental well-being, offering lasting benefits whenever you need a little pick me up.

By cultivating these healthy habits, individuals can experience the desired benefits in a sustainable and wholesome manner, free from the risks associated with recreational drug use.

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by Super Patch Team

How to use ambient sounds for better sleep?

General stress, anxiety, insomnia, and other sleep disorders can make it hard to get a restful sleep at night. If you are tired of waking up tired, listen up because ambient sounds might just be what you need to improve your sleep quality.

These consistent and steady sounds can enhance relaxation and focus and help you fall and stay asleep more easily.

What kind of ambient sounds can you use? What are the benefits? Where can you find your dose of ambient noises? And how could you make the most of these calming sounds? We will answer these questions and more in the following article. Are you ready for a relaxed, restful night? Keep reading!

with a steady and calming sound can help you fall asleep and stay asleep even if there are other distractions.

But ambient noise is not only for sleeping. These soothing sounds also have the potential to improve your focus and maintain a stable acoustic environment, allowing your mind to concentrate better. The gentle and continuous nature of these sounds induces a sense of calmness, reducing stress levels and helping you unwind. They are perfect for learning, deep work, meditation, or relaxation.

Different types of ambient sounds

When it comes to ambient sounds, you have a variety of options to choose from. Not every sound works the same for everyone, so you might want to explore different types to see which works best for you and your goals.

Here's a breakdown of different ambient sounds to help you find the one that suits you best.

Nature sounds

Relaxing rain sounds for sleeping is the original ambient sound and works like a charm. But you can also explore other nature backdrops if you feel adventurous. The gentle rustling of leaves, the rhythmic sound of ocean waves, the calming chirps of crickets, or the crackling of a campfire - nature sounds can connect us to the natural world, promoting a sense of tranquility and reducing stress.

Non-nature-based ambient sounds

From the bustling atmosphere of a coffee shop to the distant hum of a busy city, ambient sounds that aren't nature-based can also create a comforting environment. These sounds may provide a sense of familiarity and warmth, helping you unwind, focus on your work, or ease into a restful sleep.

Color noises

Color noises are monotonous sounds with specific frequencies. They don't contain any identifiable sounds like other ambient sounds, so they are perfect for drowning out background disturbances. White noise, pink noise, and brown noise can provide steady auditory backdrops across various frequencies, promoting focus, sleep, and relaxation.

Classical music

While classical music doesn't fall into the ambient sound category, its calming and structured compositions can have similar effects. The gentle melodies and harmonies can reduce stress, promote better sleep and relaxation, and help with focus and learning. The many benefits of listening to classical music are well-documented, so it might be the perfect choice if you are looking for more variety than what the monotonous nature of ambient sounds can offer.

Relaxing musical instruments

Instruments like hang drums, sound bowls, and shaman drums can produce steady and soothing sounds. Despite not fitting the traditional ambient sounds category, their calming effects can be beneficial for creating a serene sleep atmosphere, providing a relaxing environment for meditation, or improving focus for work and learning.

ASMR recordings

ASMR (Autonomous Sensory Meridian Response) is a term that describes a tingling sensation in the back of the neck and head as a response to some auditory or visual impulse. ASMR videos and audio recordings often involve gentle, whispered sounds or soft noises that trigger a calming response in the brain for some. While it may not work for everyone, those who experience ASMR find it deeply relaxing, making it a potential aid for better sleep, relaxation, and focus.

Experimenting with different types of ambient sounds, adjusting volume levels, and trying various combinations can help you find the ones that work best for you. Personal preferences play a significant role when using ambient sounds, so consider creating a customized playlist to improve sleep quality and focus.

Where to find ambient sounds for sleep?

Choosing the right platform to access ambient sounds might be a bit tricky since there are so many options out there, each with its own set of features, advantages, and potential drawbacks.

Let's take a look at the most popular choices and their pros and cons.

Dedicated ambient sound machines

Ambient sound machines, ambient noise fans, and white noise machines are specifically designed to provide consistent and soothing background noise to promote better sleep and relaxation. These devices offer specialized features like auto turn-off, smarter volume setting options, and other customization options. While more expensive upfront, they are a one-time purchase without subscription fees or distracting ads.

YouTube

YouTube is a popular platform that provides a vast array of ambient sounds for sleep, ranging from nature sounds to ASMR recordings. It's a free and easily accessible platform, but keep in mind that ads on the site can be distracting, and you might have less control over some features.

Spotify

While primarily a music streaming platform, Spotify also hosts a library of ambient noise tracks suitable for sleep or relaxation. You can listen to curated playlists or create your own. The application has a free version, but if you want a distraction-free experience without ads, there will be a subscription fee for Spotify Premium. Extra features, like auto turn-off, may be limited compared to dedicated machines.

Ambient sound apps

Various phone applications can be an easy-to-use, cheap, and handy choice. You can find many specialized apps designed to offer a variety of ambient sounds, often with extensive libraries. Some apps even allow you to create your own personalized soundscape. However, keep in mind that these apps might come with a subscription fee or in-app purchases, and free versions may include distracting ads or very limited customization options.

To find the platform that best suits your preferences, you should consider the following factors: cost, size of their sound library, customization features, and potential distractions.

Tips for incorporating ambient sounds into your sleep routine

Creating an optimal sleep environment involves more than just turning on ambient sounds. It's about strategically integrating these sounds into your routine to maximize their benefits.

Here are some tips to make the most of ambient sounds.

Try different sounds

Experimenting with various ambient sounds, including nature sounds, white noise, or calming classical music, can help you identify what works best for you. Some apps even let you mix different sounds to create your own personalized sleep sounds.

Adjust volume levels

Find the right balance in volume. It should be loud enough to mask disruptive noises but not so loud that it becomes a distraction itself.

Utilize timer functions

Many ambient sound machines and apps have timer functions that set them to turn off after a certain period, preventing disruption once you've entered deep sleep.

Be mindful of battery consumption

If using a smartphone for ambient sounds, choose low-power mode or leave your device on charger for the night.

Consider earphones or sleep headphones

If you share a bedroom, consider using earphones or sleep headphones to enjoy ambient sounds without disturbing others. In addition, they can also help drown out distracting environmental noises.

Consider investing in an ambient sound machine

Specialized ambient sound machines host a curated selection of calming sounds and often come with neat features like auto turn-off and customizable volume settings.

Create a soothing sleep environment

To improve the benefits of ambient sounds, try incorporating them into your overall sleep environment. Dim the lights, maintain a comfortable room temperature, and choose calming scents to create a soothing environment.

Combine ambient sounds with other sleep aids

Ambient sounds can complement other sleep aids like herbal remedies, sleep patches, or melatonin to amplify their effectiveness. One of the benefits of ambient sounds is that they won't interfere with medications or other sleep aids with active ingredients, so they are a safe choice if you're looking for added help.

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by Super Patch Team

A Guide to the Best Drinks and Foods That Help You Sleep Better

If you want to improve your sleep quality, looking at your diet might be a good start. What we eat and when we eat it can affect our sleep, and below, you can learn about all the foods that help you sleep better.

How does your diet affect your sleep?

When it comes to sleep and sleep quality, diet is not the first thing that comes to mind. However, the things you eat can directly affect your health, your bodily processes, your brain, and your sleep.

Here are the three golden rules you should follow, considering the link between diet and sleep.

• Watch what and how much you eat before bedtime - When you eat a big meal, your body has to work hard to digest the food, making it difficult to fall asleep. Spicy and high-carb foods and drinking too much can all disrupt your body when it tries to wind down and also increase the risk of acid reflux.
• Avoid certain substances - Caffeine, alcohol, nicotine, and sugar can cause health problems and disrupt your sleep patterns, especially when taken in large amounts or close to bedtime.
• Eat foods that make you sleepy - Certain natural sleep foods promote better sleep quality and help you fall asleep faster.

Maintaining a balanced diet is one of the best ways to stay healthy and - among many other benefits - could improve your sleep.

And the best thing is that this improved sleep quality can increase your health further. Sleep deprivation and sleep disorders can cause tiredness, daytime sleepiness, anxiety, depression, decreased cognitive performance, inflammation, and other health problems.

With some healthy late-night snacks, you can rest well again.

What to look for in sleep-inducing foods?

Before we delve into the list of the best sleep-inducing foods, let's take a glance at what makes something a good sleep food.

Melatonin-rich foods

Melatonin is also known as the sleep hormone. Its role - among many other things - is to regulate our sleep. Our body produces it naturally to induce sleepiness, but you can also find melatonin in some foods and supplements.

The importance of serotonin

Serotonin is another hormone with a complex function. It's most widely known for its mood-boosting effect, but serotonin also serves as a precursor to melatonin. Either by making you more relaxed or getting converted into melatonin, serotonin can help you sleep better. While the body can't use serotonin from food sources effectively, some foods can still trigger the production of this hormone.

Foods with tryptophan

Tryptophan is an essential amino acid that you can obtain through your diet. It's a precursor for several substances in the body, including serotonin and melatonin. So, eating foods rich in tryptophan will help your body to produce more sleep hormones and improve your sleep quality.

Foods containing magnesium

When it comes to micronutrients, magnesium is one of the best ones for calming the nerves and regulating your mood. Taking magnesium supplements and eating foods rich in magnesium can make you feel more relaxed and help you fall asleep faster.

Choosing the right macronutrients for better sleep

If you look at macronutrient groups, there are some rules about choosing the right foods to make you sleep better.

• Carbs - If you eat carbs before bedtime, avoid simple carbs because these could reduce your serotonin levels. Try to choose complex carbohydrates instead.
• Proteins - High-fat proteins are harder to digest, which might keep your body awake longer. Aim for lean, low-fat proteins instead.
• Fats - Saturated and trans fats decrease serotonin levels, while foods with unsaturated fats increase it. Healthy fats also have the benefit of lowering your risk of heart problems.

Veggies and fruits to eat at night

Certain veggies and fruits not only make for delicious evening snacks but also contain sleep-supporting nutrients, making them the perfect foods that help you sleep better.

• Kiwis - Kiwi is an excellent choice for an evening snack because it's rich in nutrients and vitamins, and it contains serotonin and potassium, both of which can promote better sleep.
• Sour cherries - Sour cherries are the one food that contains the highest amount of natural melatonin, especially the Montmorency variety. They are a tasty choice to boost melatonin levels for a better night's sleep.
• Leafy greens - Leafy greens have a multitude of health benefits. Spinach, collard greens, and kale are high in magnesium, they contain calcium, which helps us process tryptophan, and they also serve as antioxidants.
• Grapes - Grapes provide naturally occurring melatonin, making them a perfect bedtime snack.
• Bananas - Bananas are not only delicious and nutrition-dense, but they also contain tryptophan, magnesium, and potassium, all of which can promote better and deeper sleep.
• Chickpeas - Chickpeas are rich in vitamin B6, which helps with relaxation, mood regulation, and serotonin production.
• Beans - Beans are a versatile source of nutrients, providing a good amount of vitamin B6, which is known for reducing stress, anxiety, and the symptoms of insomnia.

Including these veggies and fruits in your evening diet can provide essential nutrients and compounds that support a peaceful night's rest.

Best meats to help you fall asleep

Not all meats are made equal. Choosing the right kinds of protein for your diet can help you sleep better.

• Fatty fish - Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which can reduce inflammation and promote serotonin production, aiding in sleep regulation. Not only that, but they are an excellent source of vitamin D as well.
• Poultry - Lean meats, like poultry, are easier to digest than fatty meats. Turkey and chicken are also excellent sources of tryptophan, supporting the production of serotonin and melatonin.

By incorporating lean meats into your afternoon meals, you can harness their sleep-enhancing properties for improved sleep quality.

Other animal products for better sleep

Some animal products are dense in sleep-inducing micronutrients.

• Yogurt - Yogurt is a delicious late-night snack rich in calcium, a micronutrient needed for melatonin production.
• Eggs - Eggs are not only rich in tryptophan, but they are a healthy source of protein as well, making them a perfect bedtime snack.

These options are excellent sources of protein, and they promote better sleep.

Healthy carbs for enhanced sleep

As mentioned above, your choice of carbohydrates can significantly affect your sleep quality. Let's take a look at the healthiest options.

• Rice - White rice has a high glycemic index, making it easier for tryptophan to enter the brain and aid in sleep regulation. A serving of rice and turkey could make the perfect afternoon dish to improve sleep quality.
• Whole grains - Whole grains like quinoa and whole wheat provide a steady release of energy throughout the night, reducing nighttime awakenings. They also help insulin production, an essential substance to convert tryptophan into serotonin.
• Oats - Oats contain melatonin, fiber, and a good dose of tryptophan, helping you relax and sleep more soundly.

You can incorporate these carbs into your daily diet, or you can eat them for dinner to keep yourself from waking up hungry during the night.

Additional foods that help you sleep

You can spice things up - quite literally - with these additional food options, all of which will help you sleep better at night.

• Fresh herbs - Herbs like sage and basil contain compounds that have a calming effect, helping you relax and prepare for a good night's sleep.
• Honey - If you want sweet dreams, honey is just what you are looking for. It has a calming effect, keeps you from feeling hungry during the night, and helps carry tryptophan to the brain. And it's tasty.
• Nuts - Nuts are rich sources of magnesium and tryptophan, and some seeds, like almonds, also contain some amount of melatonin.

If you are looking for something tasty and sleep-inducing, these are your best choices.

What can I drink to sleep faster?

We have already talked about the best sleep-inducing foods, but what about beverages? Below, we'll take a look at drinks that help you sleep and the don'ts of late-night drinks.

• Warm milk - Does warm milk really help you sleep? While it seems like a myth, warm milk and malted milk can actually make you sleepier, most likely due to their tryptophan content. Plus, they bring up some childhood nostalgia for some. If you want extra sweet dreams, add a bit of honey, too.
• Tea - Drinking a cup of hot (caffeine-free) tea at night can make for a relaxing bedtime ritual to help you wind down after a long day. Herbal teas like chamomile, lemon balm, and peppermint have an added calming effect, promoting relaxation and making it easier to fall asleep.
• Cherry juice - Cherries are rich in melatonin, especially sour cherries, making cherry juice one of the best choices if you are looking for a late-night drink.

In addition to choosing the right drinks around bedtime, it's crucial to also keep in mind the don'ts of late-night drinking.

• Don't drink too much - You don't want to disrupt your well-earned rest by taking bathroom breaks at night, so it's best to drink only a small cup of your chosen drink, preferably not too close to bedtime.
• Avoid certain drinks entirely - Avoid caffeinated beverages, especially in the afternoon and evening. Caffeine is a stimulant that can interfere with your ability to fall asleep quickly. If your choice of drink is tea, ditch black and oolong teas in the afternoon and choose herbal or decaf ones instead. Alcohol is another drink that you should avoid around bedtime.

What foods to avoid before bed?

Choosing the right late-night foods can help you sleep better, but you should also be careful of all the foods to avoid if you want to sleep like a baby.

• Dark chocolate - Dark chocolate contains caffeine, which can stimulate your nervous system and make it harder to fall asleep.
• Cheese - Cheese, especially aged varieties, can be high in tyramine, an amino acid that can increase alertness. Their high fat content also makes them harder to digest, which may keep the body awake at night.
• Red meat - Red meat is rich in proteins and can be more challenging for your body to digest, potentially causing discomfort and restlessness during the night.
• Tomatoes - Tomatoes are acidic and can contribute to acid reflux or heartburn, making it uncomfortable to lie down and sleep.
• Spicy foods - Spicy dishes can lead to indigestion and heartburn, disrupting your sleep.
• Alcohol - While alcohol may make you feel drowsy initially, it can interfere with your sleep cycle and lead to poor-quality rest.
• High-sugar foods - Foods high in sugar can cause energy spikes and crashes, making it difficult to fall and stay asleep.

Avoiding these foods and drinks before bedtime and opting for healthier alternatives can help you sleep better at night and wake up well-rested and fresh in the morning.

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by Super Patch Team

Medications for Sleep – Prescription sleeping pills, OTC sleep aids, and alternative options

Do you have trouble getting a restful slumber at night? Sleeping medicines can help you sleep better and fall asleep faster. However, there are some caveats to keep in mind when it comes to sleeping pills.

In this article, you will get a quick overview of medicines that help you sleep. We will explore various types of sleeping pills, learn about general safety and usage rules, and explore some alternative options.

If you'd like to experience a restful, deep sleep, keep reading!

How to use sleeping pills?

Sleeping meds, or hypnotics, come in many forms and shapes. One can choose from OTC, prescription, and natural sleep aids, each with its pros and cons.

Some sleep medicines can ensure you stay asleep during the night, while others only help you fall asleep easier.

These drugs can bring relief to people with various sleep disorders, such as insomnia, narcolepsy, restless leg syndrome, and more. Other conditions, like depression, anxiety disorders, and general stress, can also cause sleeplessness, so doctors might recommend sleeping aids to treat these in some cases.

One thing to keep in mind when it comes to sleeping pills is that they are never a long-term solution. Most sleeping pills are meant for short-term use. They can help with sleep deprivation or provide quick relief when most needed, but they are not designed to cure the underlying conditions causing sleeplessness.

Before you start taking sleeping meds, there are some safety rules that you should follow.

• Always take the pills exactly as prescribed by your doctor
• Never consume alcohol when taking sleeping pills
• Consult with your healthcare provider about potential interactions with other medications

Now that you have a general understanding of sleeping pills, let's take a look at the various options you can choose from.

Over-the-Counter sleeping pills

When it comes to sleeping pills, most people's first choice is over-the-counter sleep medicines. These drugs are freely available to anyone without a prescription, and they can provide some relief for insomnia and other sleep issues.

While there are many different OTC sleeping pills available, almost all of them use one of two kinds of antihistamines as the active ingredient.

• Diphenhydramine - This FDA-approved antihistamine is a common ingredient in OTC sleeping pills and painkillers. Sometimes, it might be recommended to treat short-term sleeplessness, but according to some studies, its effectiveness as a sleep aid is not the best. Higher doses or long-term usage of diphenhydramine can lead to severe medical problems.
• Doxylamine - Another frequently used antihistamine in OTC sleep aids and allergy medications is doxylamine. It might relieve short-term sleeping problems, but long-term usage is not recommended because of the risk of side effects.

It's worth noting that individuals often develop tolerance to antihistamines quickly, reducing their effectiveness over time. They also have numerous major interactions with other medications, so one should always read their documentation carefully. Side effects of antihistamines may include headaches, excessive daytime sleepiness, dizziness, nausea, depression, bedwetting, and epigastric pain, among others.

In addition to antihistamine-based OTC sleeping pills, there are some natural options, but more on these later.

Prescription sleep medicines

Prescription sleep medications are typically recommended for more severe cases, as they can offer relief when over-the-counter options may prove insufficient.

These medications may be preferred for their targeted approach, addressing specific sleep-related issues or disorders that require a more potent solution. Let's take a look at some commonly prescribed sleep medicines:

• Benzodiazepines - These drugs, such as Alprazolam and Diazepam, are central nervous system depressants that promote relaxation and drowsiness. They can be effective but only recommended for short-term use due to the risk of dependence.
• Non-benzodiazepine sedative-hypnotics - Medications like Zolpidem and Eszopiclone target specific receptors in the brain to induce sleep. They tend to have a shorter half-life than benzodiazepines, potentially reducing the risk of next-day drowsiness.
• Melatonin receptor agonists - Ramelteon, Agomelatine, and Tasimelteon work by mimicking the action of melatonin, a hormone that regulates sleep-wake cycles. These medications can help with circadian rhythm disruptions and make it easier to fall asleep. Unlike some other sleeping pills, melatonin receptor agonists don't lead to dependency.
• Orexin receptor antagonists - Orexin receptor antagonists like Suvorexant, Lemborexant, and Daridoexant are sleep medications that block the action of orexin, a neurotransmitter involved in wakefulness. It can promote sleep onset and maintenance.
• Antidepressants - Some antidepressants, such as Trazodone, Mirtazapine, and Amitriptyline, have sedative effects and can help with insomnia when taken in smaller doses. However, their use as a sleeping aid is only recommended when insomnia is caused by depression.

When taking these prescription sleeping pills, it's crucial to follow your healthcare provider's recommendations closely and only use them under professional guidance. Misuse of prescription sleep medications can have serious consequences. Over-reliance or improper use may lead to dependence, developing tolerance, and increased risks of adverse effects.

Furthermore, one should always be aware of potential side effects and interactions with other medications before taking prescription sleep aids.

Potential side effects include:

• Headaches
• Nausea
• Dizziness that can get severe enough to cause loss of balance
• Next-day drowsiness
• Allergic reactions
• Daytime sleepiness and narcoleptic episodes
• Hallucinations
• Memory problems
• Depression, anxiety
• Unusual behaviors

Mixing prescription sleeping pills with other medications, alcohol, and other substances can lead to severe medical consequences.

Natural sleeping aids

Natural sleeping aids are an alternative option for individuals seeking a less drastic approach to improving their sleep. While these remedies might be safer to use since they utilize natural ingredients, it's essential to note that they are not always as potent as prescription alternatives.

Here's a brief overview of some natural sleeping aids:

• Melatonin supplements - Melatonin is a hormone that regulates sleep-wake cycles. Supplemental melatonin is available over the counter and is often used to address jet lag or support sleep onset. Many OTC sleep aids utilize this ingredient. However, its effectiveness can vary among individuals.
• Valerian root - Valerian is a traditional herbal remedy for sleep disorders. It might promote relaxation and alleviate insomnia, but scientific evidence of its effectiveness has been inconclusive. It's important to note that pills with valerian are considered dietary supplements, and they don't have to undergo the same approval process as sleeping pills classified as drugs.
• Chamomile - Chamomile tea is known for its calming properties and is often consumed before bedtime to induce relaxation and improve sleep quality. It may not be as potent as other options, but it might be able to bring relief for milder cases of insomnia.
• Lavender - Lavender, whether in the form of essential oil or as an ingredient in herbal teas, is believed to have calming effects. Aromatherapy with lavender could create a relaxing sleep environment.
• Passionflower - Passionflower is a traditional herb with calming effects. It is available in supplement form and may help reduce anxiety and improve sleep quality.

While natural sleeping aids can be appealing due to typically having fewer side effects, it's crucial to manage expectations. They might not be as effective as prescription options. Additionally, their mechanisms of action may not always be as well-understood as pharmaceutical alternatives. While they are usually safe to take on their own, they can interact with other medications, so you should never mix them with other forms of sleep aids. It's advisable to consult with a healthcare professional before incorporating these remedies into a sleep management plan.

Other methods to improve sleep quality

While sleeping pills can offer a quick fix for sleep-related issues, they are not a perfect solution, and individuals may seek complementary methods to enhance their overall sleep quality. Sleeping pills are only a short-term remedy, and one should always address the root causes of poor sleep by cultivating healthier sleep habits.

Some alternative methods to improve sleep quality:

• Stick to a consistent sleep schedule - Going to bed and waking up at the same time every day helps regulate your body's internal clock, promoting better sleep quality.
• Create a good sleep environment - Ensure your bedroom is dark, quiet, and not too hot. Consider blackout curtains, white noise machines, or earplugs to eliminate disturbances.
• Stay active during the day - Regular physical activity has numerous health benefits, including improved sleep. Aim for at least 20-30 minutes of exercise each day.
• Maintain a healthy diet - Eating healthy and maintaining a balanced diet is the number one thing you can do for your health. It decreases your risk of developing certain conditions and diseases that might affect your sleep negatively. Certain foods can also promote better sleep. Consider incorporating these into your diet for better sleep.
• Try our non-invasive REM sleep patches - These patches work with innovative vibrotactile technology that sends signals directly to your brain without any side effects. Tell your brain that it's finally time to get some well-deserved rest and improve your sleep quality in a safe and easy way.

Remember, maintaining healthy sleep habits is often more beneficial than relying on medications. It comes with no side effects and contributes to overall well-being. While sleeping pills may have their place, incorporating these lifestyle changes can provide lasting improvements to your sleep quality.

Treating underlying sleep disorders

While sleeping pills can offer immediate relief to sleeplessness, it's crucial to work with your healthcare provider to identify and address the underlying causes of your sleep issues. Sleeping pills only tackle the symptoms and may not provide a long-term solution.

Common sleep disorders to look out for:

• Restless Leg Syndrome
• Insomnia
• Bruxism
• Narcolepsy
• Hypersomnia
• Sleep Apnea

While sleeping pills play a role in managing sleep problems, adopting healthy sleep habits and addressing underlying sleep disorders can offer sustained relief. By combining immediate solutions with long-term strategies, you can improve your overall sleep quality and well-being.

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by Super Patch Team

A Guide to Sleep Devices and Gadgets for A Better Sleep

There are many ways to enhance your sleep quality, like sleeping pills, sleep-inducing foods, natural solutions, or improving your sleep quality. Today, I want to introduce you to one of the less-explored options: technology.

Sleep devices and various gadgets on the market offer a drug-free solution to help you sleep better, treat certain sleep disorders, wake up fresh, and more.

Stay with us if you'd like to learn more about how technology can help enhance your sleep quality.

Various ways sleep devices can help you sleep better

When it comes to sleep devices, most people think of PAP machines, mouthguards, and other solutions that serve as treatments for sleep disorders. But the reality is that technology has much more to offer, and the plethora of modern gadgets can improve almost all aspects of your sleep hygiene.

Sleep devices can help you:

• Fall asleep more easily
• Avoid awakenings during the night and experience a more restful slumber
• Wake up smoothly and feel refreshed in the morning
• Stick to a healthy sleeping routine
• Counter certain sleep disorders

Let's explore each category and all the gadgets that can help you sleep better.

Sleep devices to help you fall asleep

Do you toss and turn a lot when going to bed? General stress, anxiety, a noisy sleep environment, racing thoughts, insomnia, and other sleep disorders can make it hard to fall asleep when it comes to bedtime.

These sleep devices can help drown out distractions, promote relaxation, and help you ease into a healthy slumber more easily.

• Ambient sound machines - White noise and natural sound machines are the best gadgets to help you fall asleep faster. Their steady, monotonous soundscapes create a calm environment and drown out other distracting noises. These machines often have extra features like customization options, advanced volume controls, and auto turn-off.
• Earplugs - For some people, ambient sounds might be distracting. They might benefit from high-quality earplugs specifically designed for sleep. These gadgets often utilize professional noise-canceling features that filter out even louder sounds.
• Sleep aids apps - Some smartphone applications offer guided meditation sessions, soothing sounds, or bedtime stories to facilitate relaxation. These might help to wind off before bedtime or drift into sleep more easily.
• Aromatherapy diffusers - A calm sleep environment works best if it can soothe all of our senses at once. Aroma diffusers disperse calming scents to create a relaxing atmosphere. You can add pure essential oils like lavender or sandalwood to enjoy the calming effects of these natural solutions.
• Sleep-inducing lights - You can find smart LEDs designed to mimic the natural colors of a sunset. These can help signal your body that it's time to wind down and prepare for sleep.

Sleep devices to help you stay asleep

Successfully falling asleep is only one-half of the battle. Many people also struggle with staying asleep.

Awakenings during the night can mess up your sleep cycles, make you lose REM sleep, lead to daytime sleepiness, and cause long-term health issues.

Some gadgets can improve your chances of sleeping through the night, either by blocking out distracting factors or by helping you drift deeper into dreamland.

• Smart mattresses - Smart mattresses equipped with sensors to monitor your sleep patterns can adjust their settings for optimal comfort during the night. Some can change their firmness, some might come with cooling or heating features, and some have other neat extras. Most of them allow individual settings for each side, which makes them the perfect choice for couples.
• Weighted blankets - Weighted blankets can be a game changer for anyone who tosses and turns a lot during the night. These blankets provide gentle pressure, promoting a sense of security and calmness.
• Anti-snoring devices - Snoring can be a disruptive experience for both you and your partner. Anti-snoring devices, like mouthguards and nasal strips for snoring, use various mechanisms to prevent or reduce snoring, contributing to a quieter sleep environment.
• Smart thermostat - Temperature plays a vital role in creating an optimal sleep environment. You can use smart thermostats to automatically adjust your bedroom temperature according to your sleeping patterns, helping you sleep deeper and experience fewer awakenings.
• Humidity control - Temperature is only one part of the equation when it comes to optimal environment. Humidity is just as important. If the air is too dry or too damp, it can irritate your nasal passages. Smart air humidifiers or dehumidifiers can help you keep optimal humidity levels throughout the night.

Sleep devices to help you wake up refreshed

Long hours of sleep are worth nothing if you still wake up feeling tired and weary. Waking up on time and starting the day on a good note might be challenging for many.

These thrifty gadgets and devices are here to help.

• Clever alarm clocks - You can find countless thrifty alarm clocks on the market. Intelligent alarm clocks can analyze your sleep cycle and wake you up during a light sleep phase. Puzzle alarms will make you solve an easy puzzle so you can avoid going right back to bed after turning off the alarm. And some alarms will even make coffee for you in the morning.
• Vibrating alarm watches - Some wearable watches can use vibration rather than sound to wake you up, preventing sudden jolts and promoting a calm awakening. Additionally, smartwatches can offer a great way to track your vitals and other information during your sleep so you can figure out your sleep patterns more easily.
• Wake-up lights - Smart LEDs that simulate a sunrise by gradually increasing brightness can wake you up naturally with a gentle, soothing effect. They can also help regulate your circadian rhythm. Combine these with some gentle alarm clock to create a smooth transition in the morning.
• Smart blinds - Smart blinds might be the perfect solution for those who prefer to wake up to natural light. You can sync these devices with your alarm to let in the sunlight at the perfect time for you to wake up feeling energized for the day.
• Sleep trackers with wake-up features - Some sleep tracking devices include personalized wake-up features. Using data to find the optimal time to wake up can lead to less grogginess in the morning.

Sleep devices to help you keep healthy sleeping habits

The single most important thing you can do to improve your sleep quality is to keep a consistent sleep schedule. However, in our fast-paced world, that's no easy feat.

Luckily, numerous gadgets, sleep devices, and applications support developing and sticking to a healthy routine.

• Sleep trackers - There are various sleep tracking options, like simple phone apps, wristbands, and trackers inserted into your bed or mattress. These gadgets can track your sleep cycles, heart rate, and other metrics, providing insights for improving sleep quality.
• Sleep-enhancing apps - If you are on a budget, phone applications offer a cheap yet effective way to keep a healthy sleep schedule. These apps typically offer sleep tracking, data insights, meditation sessions, relaxation exercises, and other ways to create a healthy sleep schedule.
• Brainwave-tracking headbands - Devices like the Muse headband use sensors to track your brainwave activity, provide deep insights, and help you use your brain to the fullest. These gadgets can help you with sleep, but they also offer so much more than that.
• Smart home hubs - Creating an optimal sleep environment is one of the keystone aspects of healthy sleeping habits. A cool, dark, and quiet bedroom can help you fall asleep more easily and sleep through the night. But in the morning, you might want more sunshine, a gentle wake-up experience, and maybe even your personal morning background music. Centralized smart home systems set up with the right gadgets can do it all for you automatically and without any hassle.
• Smart beds - If you'd like to experience the ultimate sleep experience, then smart beds might just be what you are looking for. These premium bed options come equipped with various features like sleep-tracking, gentle wake-up, temperature control, and more. Some of them can even change firmness based on your sleep patterns.

Sleep devices to counter sleep disorders

Healthy sleeping habits are vital for anyone who wants to get proper rest. But even despite our best efforts, some sleeping disorders can turn our plans for a restful and dreamy slumber into a nightmare.

These sleep problems might require the help of a healthcare professional and personalized treatment plans. Certain medical devices can play a pivotal role in these treatments, recovery, and getting back your restful nightly sleep.

Let's take a look at some of the most common sleep disorders and how technology can help keep their symptoms in check.

• Insomnia - People with insomnia might find it hard to fall asleep and keep a consistent sleep schedule. Various devices like ambient sound machines, sleep-inducing LEDs, aroma diffusers, weighted blankets, and smart thermostats can help create a relaxing sleep environment where falling and staying asleep becomes easier.
• Sleep apnea - Sleep apnea causes episodes of breathlessness during the night, waking you up from sleep for a few seconds. This might significantly impact your sleep quality and cause you to wake up tired and weary in the morning. Positive Airway Pressure machines and oral appliances can help reduce the symptoms.
• Narcolepsy - Narcolepsy is a complex condition that causes excessive daytime sleepiness, sudden sleep attacks, and difficulty waking up. Thrifty alarm clocks, light therapy lamps, and gentle wake-up solutions can help in the mornings. Additionally, various sleep-tracking solutions can provide insights about your condition and help you adjust your routine.
• Restless leg syndrome - Restless leg syndrome is a neurological disorder. Its hallmark symptom is the sudden urge to move the legs, especially when resting. This can lead to difficulty falling and staying asleep. Creating a relaxing environment with sleep-inducing lights and ambient sound machines might help ease the symptoms, and weighted blankets can offer some comfort during episodes of leg movements.
• Bruxism - The term bruxism describes involuntary episodes of teeth grinding, typically occurring during sleep. Bruxism can lead to restless sleep, tension, and even severe dental problems. Dental protectors and mouthguards can help protect your teeth, while biofeedback devices can provide insights on episodes and might help make a conscious effort to reduce teeth grinding. Additionally, gadgets that promote relaxation, like aroma diffusers and meditation apps, could help reduce stress levels, a common cause of bruxism.
• Snoring - Snoring can be a serious problem if you want to get a deep and relaxing sleep during the night. If you or your partner snores loudly, that can lead to unexpected awakenings, breaking your natural sleep cycles. Sleeping masks, mouthguards, and nasal strips for snoring can help reduce the impacts.
• Circadian rhythm disorders - Stress, anxiety, neurological problems, and sleep disorders can all lead to irregular sleep patterns and difficulty keeping a consistent sleep schedule. Various smart devices and sleep trackers can help create better routines based on data. Light therapy might also be an effective solution to help your body regulate its sleep-wake cycle.

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by Super Patch Team

White Noise for Better Sleep

If you've been looking for ways to improve your sleep quality, you should know about white noise.

White noise is a specific form of background noise that has shown promising signs of improving overall sleep quality.

In this article, you will learn about white noise, its beneficial effects on your sleep, ways to use it, and other types of color noises. If you are ready to get that relaxing beauty sleep, keep reading!

What is white noise?

First, let's take a look at what white noise is.

The term 'white noise' refers to a specific type of sound that's a consistent blend of frequencies spanning the entire audible spectrum of sound. The name "white" noise mirrors the concept of white light in optics, composed of all colors in the visible spectrum.

This equal blend of frequencies creates a noise that people might describe as a high-pitched hissing or static-like sound.

Now we know what white noise is. But why is it important for us? Well, because research shows that using white noise can improve our sleep quality. We will explain how in a moment. But first, let's take a quick glance at why sleep quality matters so much.

The importance of sleep hygiene

Sleep is one of the most vital functions of the human body that helps us recharge, heal, and rest both our mind and body. Sleep hygiene refers to practices and habits that create an optimal sleep environment and promote healthy sleep patterns.

Maintaining good sleep hygiene is vital for overall well-being and cognitive functioning. Adequate sleep is essential for memory consolidation, learning, mood regulation, and immune system support. By adhering to sleep hygiene practices, you can achieve a more refreshing and revitalizing sleep, have more energy during the day, and stay healthier.

On the other hand, neglecting sleep hygiene can negatively affect our physical health, mental wellness, and daily functioning. Poor sleep hygiene practices can result in daytime sleepiness, impaired cognitive performance, mood disturbances, decreased productivity, and an increased risk of chronic health conditions such as obesity, diabetes, and cardiovascular diseases.

In conclusion, ensuring high sleep quality is crucial for our health and well-being.

How does white noise improve your sleep quality?

Research shows that white noise can improve our quality of sleep, which in turn has many health and mental benefits. But how exactly?

The main benefit of white noise comes from its consistent sound profile. It can effectively mask or drown out background noises that might otherwise disrupt sleep, such as traffic sounds, household chatter, or other environmental disturbances. By providing a consistent and unvarying auditory backdrop, white noise creates a more stable acoustic environment, allowing the brain to filter out intermittent sounds that might otherwise trigger wakefulness.

The soothing and uniform nature of white noise can help individuals fall asleep more quickly, experience fewer awakenings during the night, and attain deeper, more restorative sleep cycles.

What are the other benefits of white noise?

In addition to its contributions to sleep improvement, white noise offers a range of other benefits that extend to various aspects of daily life.

One notable advantage is its potential to improve concentration and focus. The consistent masking effect of white noise can help drown out distracting background noises. This may result in enhanced cognitive performance and a more productive work or study session.

White noise may also be effective in reducing stress levels. The soothing and constant sound can create a calming ambiance and help to unwind after a long day. This makes white noise a valuable tool for relaxation practices, meditation, and stress management, contributing to overall mental well-being.

Some also find white noise helpful for managing tinnitus, a condition causing the perception of ringing or buzzing sounds in the ears. White noise can mask the bothersome tinnitus sounds, making it a potential coping strategy for this condition.

Incorporating white noise into daily routines can have benefits that extend beyond just improved sleep quality.

Other types of color noises

White noise is only one of the many color noises that exist - probably the most well-known. Let's take a quick look at some of the other ones and their benefits.

Pink noise and brown noise are the ones that people often use besides white noise. These two also have beneficial effects on your sleep quality.

Pink noise

Pink noise is another common type of color noise. Unlike white noise, which has equal energy across all frequencies, pink noise has equal energy per octave. As a result, pink noise sounds more natural and soothing to some.

Similar to white noise, pink noise can also aid in masking background sounds and promoting relaxation, which can be particularly useful for sleep and concentration.

Brown noise

Brown noise, also known as red noise, is characterized by a more pronounced decrease in energy as frequency increases, giving it a deeper and richer sound. Brown noise is lower in pitch compared to white and pink noise.

Due to its lower frequencies, it has the potential to mask sudden, higher-pitched noises that might be disruptive. Some individuals find brown noise especially effective in creating a serene environment for sleep, meditation, or stress reduction.

There are some other types of color noises that may have a therapeutic effect and various benefits, but they are not directly related to sleep. To mention a few:

• Blue noise
• Violet noise
• Grey noise

While white noise can be effective for many individuals, personal preferences may vary. So, experimenting with various forms of color noises other than white noise might help you find the one that's most soothing for you. In addition to color noises, nature sounds or ambient music might also help promote relaxation and better sleep quality.

Where to find white noise?

If you'd like to use white noise or other color noises for sleep, you have various options to get your dose of calming sounds.

White noise machine

You can purchase a dedicated white noise generator. These devices are designed to produce consistent and soothing color noises that help you fall asleep faster and enjoy a deeper sleep. Most of them offer various settings and extra functions to make their use more convenient.

White noise apps

White noise apps are convenient and easy ways to improve your sleep quality. Most of them provide a range of white noise variations to choose from, alongside additional features like timers, mixing different sounds, and adjusting volume levels. Free white noise apps often offer basic functionality, while paid ones might come with extra functions.

White noise playlists and videos

Various streaming platforms host a vast collection of white noise videos and playlists that are easily accessible. These often feature hours of continuous white noise sounds. If you have ads turned off, they can offer an uninterrupted experience for sleep or relaxation.

How to use white noise for sleep?

Using white noise to enhance your sleep quality sounds simple enough. You just turn it on and let the magic happen, right?

Well, if you want to get the most out of it, there are some tips that you should follow.

• Volume - Keep the volume at a comfortable level. For adults, a maximum of 70 decibels is recommended, while for kids, it's best to stay around 50 decibels. High volume levels can disrupt sleep rather than enhance it.
• Consistency - Incorporate white noise consistently into your sleep routine. The key is to create a familiar and soothing background that signals your brain that it's time to wind down and sleep.
• Location - Place the white noise source at a reasonable distance from your sleeping area. This prevents the noise from becoming too overwhelming and helps maintain a gentle, ambient sound.
• Experiment with various sounds - People find comfort in different types of color noises. Try pink noise and brown noise too, to find the one that suits you best.
• Use timers - Many white noise apps and devices offer timer options. Set a timer to ensure the white noise turns off after a certain period. This can help prevent overexposure and promote a deeper sleep.
• Personal preferences - What might work wonders for one person may not have the same effect for another. Pay attention to what relaxes you and adjust your white noise settings accordingly.

Other ways to improve your sleep

While using white noise is a great way to enhance your quality of sleep, following these additional tips could bring you even closer to that restful, deep sleep that your body craves.

Change your environment

Cutting out noise - especially loud, sudden ones - can help you get an undisturbed sleeping experience. You can use white noise to mask some sounds, but if loud external noises are an issue, you should consider soundproofing or earplugs.

Ensuring a dark room for sleep is crucial. Darkness signals your body that it's time to sleep, so investing in blackout curtains or blinds might be a good idea.

Follow a bedtime routine

Maintaining a consistent sleep schedule can go a long way when it comes to sleep quality.

Waking up and going to bed at a consistent time every day helps regulate the body's internal clock.

A good bedtime routine should include relaxing activities like taking a warm bath, reading a book, or practicing deep breathing exercises. You should also avoid using screens or doing any high-adrenaline activities before bedtime.

Apply some lifestyle modifications

Leading a healthy lifestyle has many benefits, including better sleep quality. Reducing caffeine, alcohol, and tobacco intake is a healthy choice that could improve your sleep quality.

Staying active during the day and exercising may also help with your sleep-related problems and ensure a strong and healthy body.

Last, but not least, if you suspect you have a sleep disorder like sleep apnea or bruxism, seek medical advice. Proper diagnosis and treatment can significantly improve your sleep quality.

Try our innovative sleep patch

In addition to the above-mentioned techniques, you should consider trying our REM Super Patch. Using innovative vibrotactile technology, these patches provide an easy and drug-free way to improve sleep quality. All you have to do is apply the patch on your skin before bedtime and let your nerves and our patch work their magic.

[get_custom_product_blog name="REM Wellness Patch" image="/wp-content/uploads/2023/01/REM_Mock.png" cta="Shop Now" link="https://shop.superpatch.com/#/shop/from/*|bdrepid|*?categoryID=61" description="Get a good night’s rest and rejuvenate your mind and body. REM Patches are easy-to-use and promote a better night’s sleep."]

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by Super Patch Team

Blue Light and Sleep: What You Need to Know

Whether it's streaming from the sun or glowing from our screens, blue light is all around us.

While blue light is present in our lives naturally, in our modern world, we are constantly bathed in artificial light, increasing our blue light exposure. As a result, this has become a topic of interest among scientists and doctors. Some raised concerns about its impact on sleep quality and eye health.

Reducing blue light will make you sleep better - this is one of the most well-known facts about sleep. But is this really a fact?

In this article, we'll explore blue light and its effects on our health. What is blue light? Why does it matter in our daily lives? And what should be done about it? We'll answer all of these questions and more.

What is blue light?

Let's start with the basics. What does blue light even mean, and where does it come from?

The phenomenon we call light is actually electromagnetic radiation. On the wide spectrum of electromagnetic waves, visible light is only a tiny section, with wavelengths between 380 and 750 nm. This is the part of the spectrum between infrared and ultraviolet light and the only one visible to the human eye.

Within this section lies blue light within the 380 to 500 nm range. Blue light is a short wavelength, high-energy radiation that the human eye perceives as... Well, blue.

The primary source of blue light is the sun itself. Even though our atmosphere filters out much of it - hence the blue color of the sky - we are still naturally exposed to a lot of this radiation. We have been for thousands of years.

Blue light plays a crucial part in keeping our circadian rhythms running because it affects how much melatonin - more widely known as sleep hormone - our body produces.

Why are we talking about blue light?

So, if it's natural and has been with us for a long time, why is it a big deal now?

The problem that made many scientists wary of blue light is that our modern technology increases blue light exposure. The reason is that most LED lights - used in almost all of our screens - don't produce true white light. True white light in nature is a combination of all the different colored parts of the spectrum. LEDs, on the other hand, use blue diodes covered with a yellow coating to produce light that seems white to the human eye but contains much more blue than natural white light.

The increased use of digital devices and light bulbs emitting artificial blue light has led to questions about its potential impacts on our eyes, our sleep quality, and overall well-being.

Does blue light affect our sleep?

One of the most viral sleep-related myths is that blue light will hurt your sleep quality. However, research seems to be inconsistent on this, and there's no clear consensus on the topic among researchers.

Furthermore, even the studies that suggest that blue light might make it harder to fall asleep show only a couple of minutes of difference. Let's be honest. When we're talking about insomnia or other sleep-related issues, we're probably not worried about falling asleep 4 minutes late.

Some researchers even argue that colder hues like blue are much closer to the natural light of nighttime, so using artificial warm-colored light sources might signal our brain that it's still daytime.

Another issue might be that some of the studies that suggest that artificial blue light disrupts circadian rhythm are based on rats. These creatures are nocturnal animals, while humans are diurnal. So, our sleep-wake cycles are different, and our brains might react differently to blue light.

However, using a blue light emitting screen before bedtime might still hurt your sleep quality. But for different reasons. Most of the content we consume on these devices is designed to be stimulating. And that stimulation might impair our ability to wind down and prepare ourselves for bedtime more than the blue color of these screens.

If you are concerned about your sleep quality or suffer from sleep-related issues, there might be better things to focus on. We will talk about them in a moment.

How to reduce blue light exposure?

While there doesn't seem to be enough evidence to support the claims that blue light causes sleep problems or eye damage, it doesn't necessarily mean that the concerns are not valid. Artificial blue light is not something our bodies and brains are used to, so we should certainly keep an eye on its effects.

Most professionals don't recommend blue light-blocking glasses or other measures of protection against blue light, as their effectiveness might be somewhat questionable. But they don't advise against their use either, as there don't seem to be adverse effects.

So, if you decide to play it safe and employ blue light blocking measures, we've compiled a list of tips and tricks to aid you.

• Turn off your screens at night - The best way to avoid blue light from screens is to turn them off altogether a few hours before bedtime.
• Wear computer glasses - These special glasses have an additional layer that filters out blue light.
• Take a break from your screen - If you are looking at screens for an extended period, you might want to follow the 20-20-20 rule. One should take a break every 20 minutes and look at something 20 feet away for 20 seconds.
• Switch your devices to night mode - Most modern devices have built-in night mode options that switch the screen to a warmer tone. And if yours doesn't, you can always download some software that does the same.
• Add a filter to your screens - You could add a physical filtering layer on top of your screen that works in a similar way as computer glasses.
• Change your light bulbs - Aside from screens, the other significant source of artificial blue light is LED light bulbs. If you are worried about blue light exposure, you could change your LED light bulbs to ones with a warmer tone.

Other ways to improve sleep quality

If you are worried about your sleep quality, feel tired, or want a more refreshing sleep, there are probably better ways to go about it than blocking blue light. We have compiled a list for you with some ideas.

Address any underlying sleep disorders

If you have a hard time getting quality rest, you may want to consult a doctor and see if you have any undiagnosed sleeping problems.

Some common sleep disorders are:

• Sleep apnea
• Restless leg syndrome
• Hypersomnia
• Narcolepsy
• Bruxia

Stick to a consistent sleep schedule

Sleep experts recommend going to bed and waking up at the same time every day, even on weekends. Most adults need 7-8 hours of quality sleep a day.

Be mindful of your diet

What and when we eat or drink could affect our quality of sleep. Avoid large meals before bedtime and reduce caffeine, nicotine, and alcohol intake.

Create an optimal environment for sleep

Three things might help you sleep better: cool temperature, quiet surroundings, and a dark environment. So it might be worth investing in blackout curtains, a quality fan, and earplugs. Alternatively, you can use white noise to drown out environmental noises. A better mattress might also improve your sleep quality and keep your spine healthy.

Try naps, but not too much

Taking naps is a great way to refresh your mind during the day, however, research suggests that these naps should be around 20-60 minutes long, anything longer than that might interfere with your nightly sleep.

Stay active

Regular physical activity during the day not only makes you sleep better but also comes with a plethora of other health benefits. Make sure that your exercise is not too close to bedtime, though. Another thing that can boost your sleep quality is spending time outside in the fresh air and sunlight. Aim to stay active 20 minutes a day, preferably outdoors. Even if it just means taking a walk.

Manage stress

Chronic stress can cause various health problems and hinder your sleep quality. While cutting out stressors entirely is impossible, managing stress in a healthy way is achievable with meditation, mindfulness, and healthy coping mechanisms.

Create a healthy bedtime routine

Maintaining a healthy bedtime routine can help you fall asleep faster and get better quality sleep. Avoid screens and stimulating activities before bed and do relaxing things instead, like reading, taking a warm bath, knitting, or meditation.

Use supplements to boost your sleep quality

Taking supplements like melatonin or valerian can enhance sleep and help with insomnia. Herbal teas like chamomile can calm the nerves and reduce stress. Additionally, you might want to try our REM sleep patch, which communicates directly with your nerves to signal your brain that it's time to sleep.

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by Super Patch Team

CPAP vs BiPAP vs APAP: Which PAP therapy is right for you?

CPAP, BiPAP, and APAP are all various types of positive airway pressure (PAP) therapies used to treat sleep apnea. Even though they all work based on the same principle, there are slight differences.

In our comprehensive PAP guide, you will get a general overview of PAP and learn about each type and its use cases.

What is sleep apnea?

But before we delve into the specifics, let's talk about why PAP therapy exists. The reason is called sleep apnea, a disorder causing episodes of breathlessness during sleep.

Sleep apnea has two types. Obstructive sleep apnea (OSA) results from a narrowing of airways due to various mechanical reasons. Central sleep apnea (CSA), on the other hand, stems from a dysfunction in the basal ganglia, the part of the brain that regulates breathing.

While the underlying causes are different, both forms of the condition cause sudden stops in breathing, followed by the brain waking the body up to readjust. Because of this, sleep apnea can disrupt healthy sleeping patterns, leading to excessive daytime sleepiness, depression, anxiety, and other health problems.

Sleep apnea is a chronic condition with no known cure yet, so treatment efforts focus on lessening symptoms. This is where PAP therapy comes into the picture.

What is PAP therapy?

Positive airway pressure therapy is a common and highly effective treatment method for sleep apnea. It utilizes a specialized device that delivers a stream of pressurized air into the airways, keeping it open and unobstructed during sleep and ensuring a continuous flow of oxygen.

This consistent airflow helps eliminate breathing interruptions and other symptoms associated with sleep apnea.

How does a PAP machine work?

A PAP machine usually consists of a main unit, a hose, and a mask.

The main unit uses a motor to pressurize air and push it through a filter, then the hose, and into the airways via the mask. Most PAP machines use various computer technologies to monitor feedback from the user and adjust pressure and airflow accordingly.

Depending on the design, the mask can cover your nose, mouth, or both.

While the base principle seems simple, these machines require precision and reliability in order to provide safe usage. They are often equipped with various safety features as well.

To use a PAP machine, you need to attend a sleep study in a sleeping center, where they will determine your optimal pressure settings. This process is called titration.

What's the difference between CPAP vs BiPAP vs APAP?

If you look into PAP therapy, you will come across various terms like CPAP, BiPAP, APAP, and more. These are all different forms of positive airway pressure therapy, based on the same principle but with slight differences in their adjustability and how they deliver pressurized air.

CPAP - Continous Positive Airway Pressure

Continuous positive airway pressure, or CPAP, is probably the most well-known type of PAP therapy.

As the name suggests, CPAP machines deliver a consistent and unvarying flow of pressurized air, keeping the airways open. Airflow and air pressure stay constant during use regardless of your breathing patterns. For some people, this might cause discomfort.

CPAP is the most basic form of PAP treatment that doesn't involve complicated delivery technologies, making it an affordable yet effective solution. Another reason why doctors often recommend this form of PAP therapy is because it's the most well-studied and proven to be safe and effective.

BiPAP - Bilevel Positive Airway Pressure

BiPAP machines are a more advanced version of CPAP, where you can adjust the pressure settings individually for inhalation and exhalation.

BiPAP provides a smoother breathing experience because the pressure is lower when you breathe out and higher when you breathe in. People with unusual breathing patterns or complex sleep apneas usually find it more comfortable than CPAP.

Every BiPAP machine has the bilevel setting for two different pressure levels, but more advanced ones can also adjust automatically to your breathing patterns in real-time. One other thing to note about BiPAP machines is that they can provide higher pressure ranges than other machines.

Since BiPAP machines use more complex technology, they are usually a bit pricier than simple CPAP machines.

Some manufacturers use the terms VPAP (variable positive airway pressure) or BPAP. These three are essentially the same.

APAP - Auto-adjustable Positive Airway Pressure

APAP machines are the most advanced of the three. They work on a breath-to-breath basis and adjust pressure settings throughout your sleep.

Since our breathing patterns, sleeping position, and the frequency of apneas can change during the night, different pressure levels can provide a better breathing experience. APAP machines can perceive changes in your breathing and adjust pressure levels just enough to return to normal breathing during apnea episodes.

Naturally, these more advanced devices cost more than CPAP machines.

Other types of PAP machines

CPAP, BiPAP, and APAP are the three most well-known forms of PAP therapy, but they are not the only ones that exist. Let's take a brief look at some others.

• Adaptive Servo-Ventilation (ASV) - ASV is similar to APAP as it adjusts to your breathing patterns and is often used for treating sleep apnea, but its main focus is to treat Cheyne-Stokes breathing.
• Average Volume-Assured Pressure Support (AVAPS) - AVAPS is a mode of ventilation that adjusts settings based on tidal volume per breath. The technology is often used to treat hyperventilation, but some PAP machines utilize it as well.
• Smart PAP machines - While not a separate type of PAP, it's worth mentioning smart PAP devices. These newer, more advanced devices can connect to mobile applications through Wi-Fi, which usually adds some extra settings, usage statistics, and more.

Differences in treating OSA and CSA with PAP therapy

While PAP therapies proved to be safe and effective treatment methods for sleep apnea in general, it's important to note the differences in various forms of sleep apnea.

Obstructive sleep apnea (OSA) - when the cause of apneas is the narrowing of the airways - is typically easier to treat, as the underlying cause is purely mechanical. In most cases, OSA responds well to the simplest form of PAP therapy, CPAP.

Treating central sleep apnea (CSA) - when the underlying cause is a neurological dysfunction - on the other hand tends to be more complicated. Not all cases of CSA respond well to simple CPAP treatments, and more adaptable BiPAP and APAP therapies seem to be more efficient in treating CSA.

We should also mention therapy-induced central sleep apnea, also known as complex sleep apnea, a form of central sleep apnea that surfaces after treating OSA with PAP therapy. Treating complex sleep apnea requires a personalized treatment plan adjusted to individual needs by doctors.

Which machine should you choose? CPAP, BiPAP, or APAP?

While it's good to learn about your potential options, ultimately, you shouldn't choose a PAP therapy machine on your own. Each case of sleep apnea is different, and these machines must be calibrated individually.

You should always consult with your healthcare provider before purchasing a PAP machine. Doctors typically determine the needed machine and individual pressure settings during a sleep study, which is a vital part of Positive Airway Pressure treatments.

The side effects of CPAP machines

Some might be curious about the potential side effects. While PAP therapy is a well-researched and well-documented treatment method deemed safe and effective by experts, some individuals might experience the following side effects.

• Difficulty falling or staying asleep
• Dry mouth
• Runny nose
• Skin irritation from wearing the mask
• Nausea or bloating due to air in the stomach
• Infections if the machine is not clean

As mentioned above, in some rare cases, treating OSA with PAP therapy might lead to the development of treatment-induced central sleep apnea.

The cost of CPAP machines

PAP machines can be a pricey investment, and the prices can vary highly, depending on which type of PAP treatment you need.

CPAP is typically the cheapest option, as it uses simpler technology, APAP machines are usually a bit pricier, and BiPAP machines are the most expensive ones. While the low price of CPAP machines might sound intriguing, in some cases, CPAP treatment doesn't bring the desired results, and patients might need to resort to other forms of PAP therapy.

Let's see the ballpark price ranges for each type of PAP machine.

• The cost of CPAP machines - Between $500 and $1000
• The cost of BiPAP machines - Between $1000 and $4000
• The cost of APAP machines - Between $800 and $2000

Some machines might cost more than these, but those usually include various extra features, like mobile phone connectivity or usage statistics. Typically, CPAP therapy and other forms of PAP machines are partially or fully covered by insurance if you have been diagnosed with sleep apnea and got a prescription from your healthcare provider. However, you should always consult your insurance company about your individual case before making a purchase.

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by Super Patch Team