The Relationship between Temperature & Sleep

29 May 2019

Summer 2019 is in full swing, which means hot days and warm nights. Temperature & Sleep has a close relationship with one another. While a nice sunny day is something that can be easily enjoyed in the shade and under an umbrella, sleeping in a room that is too hot at night is extremely uncomfortable and may affect your sleep! Below is some interesting information about how temperature affects your sleep.

Assuming you’re a living, breathing human like me, your body temperature is higher during the day and then declines at night. The innate ability of your body to control internal temperature is through a process called “thermoregulation.” As you get ready to sleep, your body starts to cool down through this process. The process of cooling starts around 2:00 PM to prepare you for sleep and around 5:00 AM is the lowest body temperature your body will reach. Temperature & Sleep has a close relationship with one another.

A cooler temperature is associated with sleep, while a higher temperature is wakefulness. This is super counterintuitive but even though you may feel like a slug in a warm environment, you could be able to actually get to sleep better in a cooler environment because our bodies cool down during the dream state. Keeping your body’s internal temperature lower while sleeping has been shown to support a longer and deeper quality of sleep. Cool temperature & sleep are co-related with one another.

Your body starts to work overtime to cool itself when it becomes too hot. This is because the body associates heat with activity. Increased body temperature will alert your internal clock to be more awake and alert which disrupts all stages of REM sleep. Oppositely, cold comfort may deliver a better sleep. This is due to the fact that your body will be able to lower its internal temperature early in the sleep cycle. So you may want to think twice before you load up with all those comfy and fluffy blankets that we all love so much!

Research shows that 60 to 65 degrees is the ideal sleeping temperature and anything higher or lower than this ideal range can make it more difficult to fall and stay asleep. Additionally, varying temperatures outside of the ideal sleeping temperature seem to cause our bodies to struggle to reach the ideal body temperature for sleep. A Dutch study from 2008 evaluated this phenomenon by hooking up participants to thermostats and found that very small changes in temperature could prove useful to manage disturbed sleeping patterns. The benefits of sleeping in a cool room include falling asleep quickly, promoting anti-aging, and reducing stress levels. Cold bedrooms can promote the increase in melatonin, which regulates all of the body and governs many of the body’s immune, cardiovascular, microbiome, metabolic, psychological, and detox functions.

In order to catch the best and most restful snooze, you might need to send the right messages to your body that it’s time to go to sleep by keeping a cool environment in the hours that lead up to sleep. Try out some of the following simple solutions to prepare yourself for a nice night’s sleep:

Try to allow your body time to adjust and prepare for sleep. Make sure you give your body two to three hours before bed to start to cool down. A hot shower seems to be ideal when taken two to three hours before bed.
Make a good investment in your bed, fur blanket, and be sure to keep it clean. Natural materials are best and are most likely to keep you comfortable.
Make sure you keep your hands and feet warm.
Keep your bedroom at roughly 65 degrees.

In addition, there are several wonderful sleep gadgets out there to help make sure your bedroom is an oasis and you’re ready for sleep. Check out this article to learn more about various sleep gadgets that may be able to help regulate your bed temperature. Gadgets could be a great way to start improving other aspects of your sleep that you may be experiencing trouble with!

So all in all, Summer 2019 might be about catching some rays and working up a sweat on the beach, but once you get back inside starting to cool off for the rest of the night might be your best bet to feel refreshed and energized for the next day. It seems as though the temperature has an important effect on sleep. Try to take a look back at your most recent sleeping patterns and see if your rest is being disturbed by the temperature of your room. Perhaps start a Temperature & sleep journal to keep track by writing a blog entry about your last sleep in the morning. We all could use a better-shut eye at the end of the day!

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8 Natural Ways to Balance Hormones

Did you know that every day your body is sending complex chemical messengers called hormones to regulate its systems? Often times, we think our hormones negatively, but these natural compounds are essential to the health of both men and women. The most common types of hormones include cortisol, melatonin, progesterone, testosterone, estrogen, adrenaline, and insulin. Without any of these, our bodies wouldn't be able to function properly. Hormones can impact everything from digestive health to mental health, and they are intimately involved in the reproductive cycle. As important as they are, dysfunction can easily occur at different points in the production and circulation of hormones. It is vital to understand how to combat these issues in a natural way. Read on to learn more about the endocrine system's inner workings, as well as natural ways to balance hormones. How the Endocrine System Works: The endocrine system is essentially made up of several glands that produce the different types of hormones found in your body. To name the major ones, these are the pituitary, pineal, thymus, thyroid, adrenal glands and pancreas. The testes and ovaries are also involved, depending on your sex. Understanding the basis of this system can help you understand what can go wrong, and how to promote better hormone health. Firstly, there are key ingredients that are needed to produce hormones. These include fats, proteins, and various nutrients. As well, toxins can disrupt hormones by either mimicking them or suppressing their production in some form. All and all, the entire endocrine system works in unison to promote the normal functioning of your body. Even the slightest imbalance can lead to symptoms. Signs of Hormone Imbalance: There are a few keys signs of hormone imbalance to be aware of, as both a male and female. In women, problems around the menstrual cycle are often the most obvious sign of an imbalance. Infertility, irregular periods, skin issues, and premenstrual syndrome can all signify issues with the endocrine system. Additional symptoms that can manifest in both sexes include fatigue, anxiety, depression, low libido, insomnia, digestive issues, hair loss, and weight problems. Natural Ways to Balance Hormones: With the impact that hormones can have on the body, promoting their balance in your daily routine is essential. Natural options are much more favorable than synthetic ones such as birth control or other artificial hormone medications. These do not get to the root of your health issues. They merely cover them up, and symptoms can get worse or more can occur in the meantime. As an alternative to treatments that do not get to the bottom of your problems, here are eight natural ways to balance hormones. 1. Avoid Endocrine Disruptors: Endocrine disruptors are abundant in our industrialized world. These are chemicals and compounds that interfere with hormonal processes in the endocrine system. A few well-known endocrine disruptors include BPA, dioxin, phthalates, and certain pesticides. The items we use in our homes can often contribute to our overall toxin load, and switching over to healthier alternatives can be greatly beneficial. Choose non-toxic cleaning products whenever possible, and try to avoid using plastics in the kitchen as much as possible. As well, our beauty products can also be a potential source of exposure. Use the environmental working groups website to help you pick better products for your hormones. Lastly, eating organic produce whenever possible will reduce your consumption of pesticide residue. 2. Limit Caffeine: Caffeine is a big part of most of our lives, and it is difficult to part with. But, in truth, it can have detrimental effects on our hormones. Highly-caffeinated beverages, namely coffee, can put our bodies into a permanent state of fight-or-flight by stimulating the production of stress hormones. While this may be beneficial in the short term, it can stress your entire body out in the long-term. Consider cutting back on your caffeine intake, or swapping it out entirely for drinks with lower levels of caffeine. 3. Eat Healthy Fats: Many hormones are cholesterol-based, meaning that fat is the basis of their make-up. Therefore, eating plenty of healthy fats will help your body produce enough of these hormones. Ensure that you focus on saturated fats and omega-3's especially, as our diets tend to be too high in omega-6's. 4. Sleep is Key: Sleep is the time when our bodies produce hormones and detoxify harmful substances from our body. Moreover, sleep can disrupt your mood and your blood sugars levels, both of which can contribute negatively to hormones. Try to optimize your sleeping environment by making the room as dark as possible and creating a nighttime routine. 5. Exercise Properly: While exercise is always important, extended periods of exertion can actually have negative consequences. Therefore, opt for less strenuous workouts such as weight lifting or gentle yoga when you first begin your healing journey. 6. Try Mindfulness: Stress is often at the root of our hormone problems. In the least, it can make your moods and physical symptoms much worse. To complicate things, stress is not an easy problem to 'fix'. Often times, it is anything but easy to reduce our stress levels. One option to try, however, is to implement mindfulness into your approach. It will not only help you become more aware of your body and its struggles but also to how you deal with adversity. Over time, you can begin to shift your mindset around the stresses of life with mindfulness and develop a better relationship with it altogether. 7. Consider Herbs or Supplements: Another potential way to heal your endocrine system is with different herbs and supplements. These are not a quick fix by any means, but they can provide additional support alongside other treatments. Some good options for supplementation could include red raspberry leaf, evening primrose oil, vitex, maca, fish oil, magnesium, and zinc, depending on your specific imbalance. 8. Try Bio-Identical Hormones: There are times when no amount of natural treatment through sleep, diet, and exercise help. In this case, an option could be bio-identical hormone therapy, which involves using chemically identical hormones to heal your imbalance. BodyLogicMD has an abundance of information on this topic and can help provide you the support you need. Hormone Health Reflects Overall Health: All in all, the health of our endocrine system is reflective of our lived environment. While it can be influenced partly by genetics and other factors out of our control, much of it is impacted by the way we choose to live. Therefore, by consciously choosing to implement natural ways to balance hormones, we can reap the benefits of our system working in our favor. For more information about how hormones can impact reproductive health, check out our post of the causes of female and male infertility. Read More: Must-Have Appliances for a Healthier Life. Important Habits to Protect Your Ear Health and Hearing. How to Stay Healthy and Fit Despite a Hectic Schedule.

Everything About Laser Treatment: Must Knows and How to Care for a Burn From It

One of the most significant risks of undergoing laser treatments is the chance of burns because they are undoubtedly painful and can also leave permanent scars in some cases. The leading cause of this accident is mostly lack of experience. Also, some laser treatment machines that cause burns are not approved by the Food and Drug Administration (FDA). Accidents like these are most of the time handled by an operator that is not well-experienced in giving this kind of treatment. That is why before you go for the cheap offer or a DIY solution, think of the risk you're putting yourself into first. So far, lasers and electrolysis are some of the best methods for removing stubborn hair permanently. Although, you also need to think that there are chances that it may give you some side effects like discoloration, irritation, skin rashes, and even burns at some point. "Must Knows" In Laser Hair Treatment Burns Some of the most common causes of the not-so-good effects of the said treatment include wrong procedure implementation, inexperienced technicians, wrong choice of treatment, improper care of the treated area after the laser hair removal treatment, and harsh and aggressive attitude while doing the procedure all by yourself while at home. Burns happen when the laser energy is getting absorbed opposing the proper way of targeting the follicles of the hair and not directly to the skin. The typical signs of laser treatment burns include but are not limited to severe swelling, redness, and eventually, discoloration of the burned part of the surface. Despite this risk, laser hair removal treatment has long been proven safe by many specialists. However, it is essential that you know what to do when you notice some adverse effects like burns. Most of the cases of burns recorded are only minor and usually subsides in a short period. It is vital that you get checked by a skincare specialist or clinic first to lessen the chances of getting laser burns. Doing so will determine if you're a suitable patient for that kind of treatment. Ask questions if necessary before deciding whether you'll go with it or not. Always make sure that your specialist or the clinic where you'll be undergoing the said treatment is fully equipped and has the right system in performing laser hair removal. You have to ensure that the specialist says that you qualify for the procedure to avoid offers promising low prices and services that are too good to be true. Always think that this kind of treatment is, but if you find the right laser treatment facility, it will all be worth it. Avoiding Laser Hair Burns Here are some tips that will help you possible avoid getting burns from laser hair treatment: Find the right clinic. Make sure they are experts in the field of laser hair treatment. Doing so will lessen your chances of getting this unfavorable skin issue. Make sure that the machine the specialist will be using suits your skin type and color. Aside from that, you need to know if the machine is approved by the Food and Drug Administration (FDA). Some machines work for different skin types and colors like the Soprano Laser. But there are also machines that have their specialty. Some are only good for whiter skin color and some only work for darker shades of skin. Since using the machine is risky, not everyone can operate this machine. Unless these people are well-experienced and are skilled in driving the device, they are prohibited from using it. If you can, find a licensed technician to put your mind at ease. What To Do If You've Got Burns From Laser Hair Treatment Do not touch the affected area with your bare hands. Wrap ice in a towel instead and apply it to the burned part of the skin for fifteen to twenty minutes. Repeat the procedure for the next hour or two. Applying a cold compress helps in eliminating the pain of the burn instantly. Get a hydrocortisone cream and apply a thin layer to the affected area. It will help reduce swelling and soothe that part of the skin. Drink a lot of water. Practically, that part of the skin is dehydrated that is why you have to replenish it with water intake. Takeaway : Everyone knows that laser hair treatment gives beautiful results when done with the touch of licensed professionals. This kind of process is one of the best since it does not only remove unwanted hairs but also prevents them from growing again. Although it sounds like a perfect treatment, adverse side effects and risks still happen. Always remember that prevention is better than cure. Put in mind that laser hair removal will not give you the result that you want to achieve unless you take extra caution and leave the whole meticulous process of the treatment to the specialist. Read Also: Is Polyester Stretchy? – Its Materials & Properties [Detailed Explanation] Top 6 Different Types Of Scarves Names And Its Benefits How to Thicken Chili – Tried and Tested

Balancing Health And Ecology With Native Plants

We live in a time when our health and the environment are subjects of intense focus. In a world grappling with the complexities of climate change and wellness, how do we strike the balance between taking care of ourselves and the Earth? One surprisingly simple but effective way is by choosing the right plants for our gardens. Could the secret to a balanced life be right in our own backyards? In this comprehensive guide, we'll explore why native plants are not just a trendy gardening choice but an essential element for fostering personal and ecological well-being. The Symbiotic Relationship between Native Plants and Local Ecosystems Native plants have evolved over thousands of years in specific areas, forming complex relationships with local wildlife and insects. Unlike non-native species that are often cultivated for their aesthetic appeal alone, native plants play a crucial role in local ecosystems. Ecological Benefits of Native Plants Water Conservation: Native plants are naturally adapted to local rainfall patterns and soil types, requiring less irrigation. Soil Health: These plants often have deep root systems that hold the soil together, reducing erosion and improving soil structure. Supporting Local Biodiversity: Native plants provide essential habitats and food sources for local wildlife, including pollinators like bees and butterflies, birds, and other small mammals. By introducing native plants into your garden, you're actively participating in ecological conservation from the comfort of your home. The Psychological and Physical Health Benefits of Native Plants Gardening is therapeutic, but its benefits can be further amplified when incorporating native plants. Aesthetically Pleasing Environments Native plants, with their varied forms, colors, and textures, can create a pleasing visual tapestry throughout the year, enhancing psychological well-being. Encouragement for Outdoor Activity The appeal and ease of maintenance of a native garden often entices people to spend more time outdoors, encouraging physical activities such as walking and gardening, which are known to improve mental and physical health. Why Many People Overlook Native Plants Despite their myriad benefits, native plants are often overlooked for more ornamental, non-native species. Common Misconceptions Limited Variety: Many people think native plants offer less variety, which is not true. Aesthetic Limitations: The misconception that native plants are less attractive than exotic species also discourages people from incorporating them into their gardens. A Paradigm Shift: How Organizations Are Making a Difference There are several organizations dedicated to the cause of promoting native plants. One such organization is Garden for Wildlife, which provides extensive resources for homeowners looking to make a difference through informed gardening choices. From articles to plant databases, Garden for Wildlife helps you make knowledgeable decisions on incorporating native plants into your personal spaces. How to Get Started with Native Plants Creating a garden of native plants isn't difficult; it just requires some planning and know-how. Identify Native Plants for Your Area: Research which plants are native to your location. Garden for Wildlife has some great resources for this, including their ZIP code native plant finder. Planning: Map out your garden, considering the sun and shade patterns. Planting: Get the plants and plant them according to the specific needs of each species. Maintenance: Follow appropriate watering, pruning, and care guidelines. Challenges and How to Overcome Them Switching to a native plant garden comes with its own challenges, but these can be managed with the right approach. Knowledge Gap: It can be daunting to start from scratch. Overcome this by researching through credible sources. Adapting to New Maintenance Practices: Native plants may require different care practices compared to the plants you're accustomed to. Why Native Plants Are a Game-Changer As we navigate the complex terrains of health and ecology, it's heartening to know something as simple as choosing the right plants for our gardens can make a difference. By opting for native plants, we are not just making a conscious choice for our well-being but are also contributing to a larger ecological balance. Garden for Wildlife is here to guide you through this rewarding journey. Let's take a step toward a more sustainable and healthier lifestyle today. Ready to embark on a transformative gardening journey that benefits you and the environment? By following the insights and guidelines in this article, you're not just planting a garden; you're sowing the seeds for a healthier, more sustainable future. Read Also: 3 Best Indoor Plants For The Dining Room Unlocking Plant-Based Protein Potential: Exploring A Leading Supplement Enhancing Spaces With Greenery: The Art Of Plant Styling In Interior Design

The Relationship between Temperature & Sleep

Tips for Treating Back Pain

Ways to Weight Loss Naturally

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Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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8 Natural Ways to Balance Hormones

Everything About Laser Treatment: Must Knows and How to Care for a Burn From It

Balancing Health And Ecology With Native Plants

The Relationship between Temperature & Sleep

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Tips for Treating Back Pain

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Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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