Category: sleep and insomnia

What’s the Best Hybrid Mattress for You? Here’s the Sleep Doctor’s Take 0

What’s the Best Hybrid Mattress for You? Here’s the Sleep Doctor’s Take

As you shop for a new mattress, there are a number of factors to consider. For instance, which mattress type is right for you? Some prefer the firmer feel of an innerspring mattress, while others are better off with the cushioning, contouring feel of memory foam. Both options have their pros and cons, but thankfully, you don’t actually have to choose between them if you find the best hybrid mattress for your sleep needs.

Hybrid mattresses combine multiple mattress components, which might include innerspring coils, memory foam, latex, and more. Ideally, a hybrid mattress will offer you the best of all possible worlds. This approach to mattress design has really taken off in recent years, with many of the top mattress products embracing the hybrid ethos. There are so many hybrids out there, in fact, that it can prove difficult to determine which one is right for you. Luckily, the Sleep Doctor’s already done the hard part for you.

Michael Breus, Ph.D (aka, the Sleep Doctor) partnered with the team at Mattress Advisor to compile a list of the 10 …

Use the Wisdom of Ayurvedic Medicine to Improve Your Sleep Tonight 0

Use the Wisdom of Ayurvedic Medicine to Improve Your Sleep Tonight

You’ve heard me talk a lot about circadian bio rhythms, and how crucial they are to our sleep and our broader health. What if I told you there is a form of medicine that has advocated the importance of daily bio rhythms—the daily when—for thousands of years?

Ayurvedic medicine is probably the first adopter of bio time as a foundation of medicine and disease prevention. The earliest Ayurvedic practitioners understood that the when of daily life—of sleeping, eating, exercising, performing mental and physical tasks—has a huge impact on how we think, feel, and age, and how healthy we are.

That makes this traditional medicine inherently sleep supporting. There are other principles of Ayurveda that are tailor-made to support sleep, including:

  • A focus on balance, or homeostasis, in all aspects of life
  • Consistency in routines
  • A practice of letting go and calming the mind
  • Optimism and gratitude in mindset

Today I’ll talk about what Ayurveda tells us about sleep and how to sleep better.

What is Ayurveda?

Ayurveda, or Ayurvedic medicine, originated in the Indian subcontinent as much as

How To Use Beauty Sleep to Look Younger 0

How To Use Beauty Sleep to Look Younger

I talk a lot about the benefits of sleep–from improved cardiovascular health to increased concentration, lower levels of depression and even benefits for your sex life. But one thing sleep experts tend to talk less about is the cosmetic side of sleep–the so called concept of beauty sleep.

You don’t have to know much about sleep to have heard the term, beauty sleep. Chances are you’ve come across the idea of beauty sleep more on the covers of magazines or scrolling through social media than in sleep research journals.

So the question is: is beauty sleep real?

I’ll tell you what you need to know about the advertising and claims behind beauty sleep, the sleep science behind sleep and appearance, and how you can optimize your sleep to look younger and more refreshed–no expensive lotions or creams required.

What is Beauty Sleep?

First, don’t confuse beauty sleep with the sleeping beauty diet and its dangers.

Beauty sleep doesn’t have a scientific definition, but the concept is simple: you need rest to look better. Look it up in the dictionary …

Sleep Supported with the 9 Best Firm Mattresses, According to the Sleep Doctor 0

Sleep Supported with the 9 Best Firm Mattresses, According to the Sleep Doctor

Let’s start with a simple acknowledgement: Firm mattresses are excellent for sleepers who are seeking relief from back and joint pain, or simply prefer a more supportive feel. While many top mattresses are categorized as medium-firm, a true firm mattress is especially important for back and stomach sleepers who require extra attention to their natural spine alignment.

But with so many great options on the market today, how should you decide which firm mattress will be right for you? Well, you’ve come to the right place. In this comprehensive guide, Michael Breus, Ph.D, the Sleep Doctor, weighs in on the best mattress options that will address your specific sleep needs. With help from the team at Mattress Advisor, each of the mattresses selected in this article underwent hours of rigorous testing in their mattress lab based in Raleigh, North Carolina. Tests follow 14 criteria points that mattresses have to meet, and are rated on a scale of 1-10, with ten signifying a perfect score. Find out about the Sleep Doctor’s picks for the best firm mattress.

Each product we

3 Reasons Why You’re Still Tired After 7-9 Hours of Sleep 0

3 Reasons Why You’re Still Tired After 7-9 Hours of Sleep

This week we’re going to be diving into a question I get nearly daily, and one you may be asking yourself: why am I still tired after a full night of sleep?

Chances are you’ve heard the standard advice: get seven to eight hours of sleep per night for optimal health. It’s bad enough that for some of us that’s hard to achieve. First of all, most of us don’t know where to start–something as simple as a sleep calculator and taking my chronotype quiz can be helpful.

But something that’s frustrating? Making every effort to get those seven to eight hours of sleep and still waking up exhausted and relying on caffeine to combat daytime sleepiness.

I’ll explain why the seven to eight hours of sleep guidelines doesn’t work for everyone; the reasons behind why you’re always tired, and some natural sleep remedies to boost your energy.

Where Do Sleep Guidelines Come From?

The first thing we need to tackle is the 7-9 hours of sleep. Chances are someone’s recommended this to you, whether it’s your primary care physician, …

The 10 Best Mattresses for Back Pain, According to the Sleep Doctor 0

The 10 Best Mattresses for Back Pain, According to the Sleep Doctor

Your choice of mattress matters more than you think.

People with acute and chronic back pain often experience worse quality sleep than those who report being pain free. That means if you suffer from back pain, then it’s a safe bet you likely also struggle with getting a good night’s sleep. Back pain robs you of your time to rest up and recharge, and it too often makes what should be the pleasant thought of turning in for the night a stressful one.

Often, your mattress is not addressing your sleep needs and supporting your spine’s natural curve the way it needs. In this case, it’s best to ditch the old bed and start from scratch. A new mattress can help you achieve better rest, and they come in many varieties. There are plenty of other variables aside from mattress type to consider before investing in one, such as your personal sleeping preferences and your particular kind of back pain. In fact, it’s easy to feel a little intimidated by all the choices you have to make when shopping for …

3 Ways to Improve Sleep and Productivity While Working from Home 0

3 Ways to Improve Sleep and Productivity While Working from Home

It’s happening throughout the world right now: people working indefinitely from their homes. I heard from a reader recently who’s gone from an office to a permanent work-from-home arrangement. For a lot of us, there’s no end in sight to this new way of working. I’ve kept a home office for many years, in addition to my clinical practice. Even as someone who has some real experience working from home, I can say, this experience is different—not least of which is because everybody else in my family is home so much of the time, too! 

Before I go any further, I want to acknowledge that not all of us are able to work from home. Frontline, essential workers, and others having been going to work every day for months, enabling so many millions of us to stay mostly at home, or return to our workspaces partially and gradually. These folks deserve our attention, respect, and gratitude. 

Today’s topic IS about working from home, which so many of us ARE doing. Specifically, I’m talking about how to create a home workspace

Who Is Most at Risk for Sleep Apnea? 5 Key Factors 0

Who Is Most at Risk for Sleep Apnea? 5 Key Factors

Man with sleep apnea sprawled out in bed

The unfortunate truth is that virtually anyone could have or potentially develop sleep apnea; if you snore or find yourself feeling exhausted during the day, you should definitely seek a diagnosis for the disorder no matter what your personal risk level is. That said, some patients are more likely to develop sleep apnea than others, and there are a number of key risk factors that can tell you whether you should be worried about your breathing potentially being interrupted at night. Keep reading to learn about 5 factors that could eventually lead to needing sleep apnea treatment in Irving.

1. Excess Weight

Obesity and sleep apnea are very closely related. When fat deposits start to build up around the upper airway, the chances of the airway becoming blocked during the night increase substantially. Such obstructions can occur multiple times every night, forcing you to wake up frequently for air and causing oxygen levels in your blood to drop. Furthermore, people with sleep apnea are also more likely to gain weight due to the lack of rest interfering with the hormones …

Suffering From a Low Sex Drive? Here’s How Sleep Can Help (And Why It Impacts Women Even More) 0

Suffering From a Low Sex Drive? Here’s How Sleep Can Help (And Why It Impacts Women Even More)

Sleep and sex: the two things we use our bedrooms for–but is it possible that poor sleeping habits, deprivation, or even a sleep disorder like sleep apnea are killing your sex drive?

Believe it or not, most Americans are both sleep…and sex deprived. According to the CDC, one in three of us get less than the recommended 7-8 hours of sleep per night

The figures aren’t much better when it comes to sexual satisfaction: 45% of women and 31% of men report varying degrees of sexual dysfunction And we aren’t even getting as much sex as we used to: a study of 10,000 men and women shows that the percentage of us who are regularly sexually active is far lower than it was two decades ago.

Sex, like sleep, has numerous health benefits, from helping us feel more connected with our partners, to supporting a stronger immune system and even giving us more energy. So what can we do?

The good–and bad–news: sleep has been shown to have a direct impact on sex drive, hormones, and overall satisfaction. So while …

The Link Between Sleep Deprivation and Early Death May Run Through this Surprising Place: Your Gut 0

The Link Between Sleep Deprivation and Early Death May Run Through this Surprising Place: Your Gut

Not getting enough sleep can take real time off your life. The link between sleep deprivation and mortality has been shown in a wide body of rigorous scientific research. Sleep is essential for survival. Studies in animals have demonstrated that going without any sleep will eventually be, over a period of days or weeks, lethal.

And studies in people have established the association between short sleeping and an increased risk of death. For example, a review of research published in the journal Sleep found an average of a 12% higher risk of dying among short sleepers. Short sleepers were people sleeping less than 7 hours a night—in many studies sleeping less than 5.

(We’re talking about sleep deprivation today. But I can’t move on from mentioning this research review above without noting that it also found sleeping too much associated with higher risk of dying—a whopping 30% increase. I’ll come back to this topic of excessive sleeping again. It’s an important one. In the meantime, here’s an article I wrote about the risks of oversleeping.)

And a 12%