Elly Mackay

Sleep needn't be the enemy.

Tagged: Your Guide to Better Sleep

Catching Up On Sleep: How to Pay Off Your ‘Sleep Debt’ (and Why It’s a Big Deal) 0

sleep and insomnia

Catching Up On Sleep: How to Pay Off Your ‘Sleep Debt’ (and Why It’s a Big Deal)

Being in debt is never a great feeling, whether it’s staring at a large credit card balance in the mail or dealing with the effects of a mounting sleep debt.

But what even is sleep debt, and what does it mean?

It’s a simple concept. Sleep debt is the difference between the amount of sleep you get each night and the amount you should be getting. (For adults, I typically recommend getting about 7.5 hours of sleep each night.)

Your sleep debt increases every time you trim a few minutes off your usual sleep schedule, in the same way, your credit card debt increases each time you go on a late night Amazon shopping spree. No judgment, I’ve been there, too.

And if you’re suffering from sleep debt, you’re not alone: a 2020 study found that Americans are averaging less than 6 hours of sleep each night. And even some sleep debt can be dangerous, leading to long-term health issues like diabetes, high blood pressure, increased stress levels, and a weaker immune system. `

The good news is that …

4 Ways Lockdown Changed Sleep, for Better and Worse—and What to do Next 0

sleep and insomnia

4 Ways Lockdown Changed Sleep, for Better and Worse—and What to do Next

Since the earliest days of the coronavirus, scientists have been furiously at work studying its characteristics, searching for treatments and ultimately a vaccine, and investigating its effects—including on sleep. There’s been research that suggests melatonin might have some protective benefits, helping to mitigate the severity of Covid-19 ( in animal models). Researchers are examining the effects of social isolation, economic upheaval, stress and uncertainty on our nightly rest. 

We’re (mostly) on the other side of a months-long lockdown, and scientific research has begun to reveal ways that broad social quarantine has affected our sleep. This won’t be the last we learn about the effects of this unprecedented global upheaval on sleep. But research now begins to point to specific sleep challenges—and some silver linings around sleep in the age of coronavirus. 

Here are 4 things we’ve learned so far about what’s happened to our sleep since lockdown, with some advice about how to put this information to work for your sleep, going forward.

Some of us are getting more sleep since lockdown 

That’s one of the takeaways from two

…
Why You Should Use A White Noise Machine This Fourth of July 0

sleep and insomnia

Why You Should Use A White Noise Machine This Fourth of July

And How to Find the Best Model For You.

Have you heard them? I’ve certainly heard them over the last few weeks — and they’re about to pick up steam as we head towards the Fourth of July, which is easily one of my favorite holidays each year.

I’m talking about fireworks, of course. It’s officially Fireworks Season here in Southern California, where they’ve been firing off for about a week now. And it’s not just SoCal. Several friends and clients across the country told me they’ve recently heard more bangs, booms and crackles at night.

I love it, but I also know those late night explosions can make it tough to fall asleep. Luckily, I’ve got my “secret weapon” ready to go: my white noise machine. White noise is a great tool you can leverage to help block out loud noises and create a quiet and peaceful sleep environment. Research indicates white noise machines can help people in loud environments get nearly 50% more sleep on average each night than those not using white noise machines.

If you’re …

5 Ways to Sleep Better When Your Daily “Routine” has Disappeared 0

sleep and insomnia

5 Ways to Sleep Better When Your Daily “Routine” has Disappeared

Here’s a question that’s coming my way a lot these days: 

Dr. B, how can I sleep better when my regular schedule is totally off course these days? 

Life around the country continues to open up, but not much has returned to “normal” for most of us. We’re working from home. The kids are out of school, not going to camp, staying home from daycare. Even if it’s open, plenty of us are not going to the gym. Our pre-pandemic schedules, as imperfect as they were, are still out of reach, and likely will be for some time to come. 

Sleep thrives on consistency and routine. Those two things are in short supply for a lot of us right now. Here are five steps you can take to find routine within the daily chaos, and improve the consistency and quality of your sleep when life feels pretty out of control. 

Use your chronotype throughout the day and night

I wrote recently about how our individual chronotypes can be a big factor in how we’re coping with all the upheaval in

…
Most Americans Wake Up Exhausted. Here’s Why That’s a Problem — And What You Can Do About It 0

sleep and insomnia

Most Americans Wake Up Exhausted. Here’s Why That’s a Problem — And What You Can Do About It

There are few things more frustrating than waking up exhausted. After all, isn’t that the entire point of sleeping — to wake up feeling rejuvenated and ready to tackle the day?

But unfortunately, that isn’t the case for most Americans. A recent study conducted by OnePoll found 65% of Americans say they rarely wake up feeling rested and energized. That’s nearly two out of three people walking around. Yikes.

That might sound harmless for the most part, but sleep deprivation, one of the key reasons people wake up feeling lethargic, can lead to real health consequences, from ….

Fortunately, there are a few ways to improve your sleep and curb that tired feeling in the morning. If you’re one of the millions of Americans who rarely feels rested and energized, don’t stop reading now. Let’s dive in a bit deeper, look at why this is a problem, and review some tips on how to feel more energized in the morning.

Survey Says: Poor Sleep Leads to Drop in Productivity, Bad Mood

OnePoll, a marketing research company based in London, conducted …

Should You Use Melatonin To Help You Sleep? 0

sleep and insomnia

Should You Use Melatonin To Help You Sleep?

What You Need to Know About This Popular Sleep Aid

An estimated 50 to 70 million Americans struggle with quality of sleep or a sleep disorder every night–and many, wary of traditional pharmaceutical sleep aids, are reaching for an increasing popular alternative: melatonin. 

Now you know me–I always advocate for natural sleep aids and solutions; in fact, I’ve written extensively about natural remedies, from supplements to aromatherapy to even changing your bedroom environment and investing in a supportive pillow. But when it comes to melatonin, or any sleep aid for that matter, clients always ask:

Should I take melatonin supplements for my sleep? And are there any side effects?

Today we’ll dive into what melatonin is, if you should consider it as a natural sleep aid, and how to use it effectively to get to sleep faster and stay asleep longer tonight. 

What Is Melatonin? And What Does It Do? 

Chances are, you’ve at least heard of melatonin. But before you consider it as a sleep aid, let’s quickly talk about exactly what it is. Melatonin is a hormone …

Your Body’s Sort-of Secret Sleep-Regulating System 0

sleep and insomnia

Your Body’s Sort-of Secret Sleep-Regulating System

If you’re not already familiar with the endocannabinoid system, that’s not surprising! Scientists didn’t know this important biological system existed until about thirty years ago. Turns out, the body has a whole apparatus that’s based on compounds that are very similar to the compounds found in the cannabis plant. And it has a powerful influence over our health, and how we think and feel throughout the day. The endocannabinoid system also plays a big role in regulating sleep, and may have a significant effect on how we dream.

I’ve been writing periodically about how cannabis interacts with the body in the realm of sleep, mood, cognition and health, and how cannabis and its active components are increasingly seen, studied, and used for their therapeutic properties, to treat sleep disorders and a range of health problems. One important mechanism through which cannabis does its therapeutic work in the human body is by its direct interaction with this system. So, let’s take a closer look at how it works.

What is the endocannabinoid system

It is a system that enables signaling

…
The 10 Simple Sleep Tips Guide To Better Sleep Tonight 0

sleep and insomnia

The 10 Simple Sleep Tips Guide To Better Sleep Tonight

A better night of sleep is never guaranteed, after all, 27% of Americans report problems falling asleep each night.

The good news is that with a few tips and a little effort it’s definitely possible.

Decades of research have helped sleep specialists pinpoint a handful of sleep  tricks and tips that can help you sleep better and night–tips that apply for seniors, adults, women, men, and even teens.

I’ve put together 10 of my go to tips to help clients get to sleep faster, sleep better, and have more energy throughout the day.

These tips will reveal the most effective ways for anyone to start sleeping better tonight naturally.

Here’s your quick and easy sleep guide for better sleep.

Ditch the Electronics

Alright, not literally. I’m not saying you need to throw your iPhone and Apple TV in the trash- but using electronics at the wrong time can affect your sleep more than you realize. Here’s how:

From cell phones to laptops, tablets, and our TVs, we’re constantly bombarded with blue light. The problem? Seemingly innocuous blue light suppresses production …

Reflexology Therapy for Less Stress, More Relaxation, and Better Sleep 0

sleep and insomnia

Reflexology Therapy for Less Stress, More Relaxation, and Better Sleep

Is anybody NOT feeling stressed these days and having that stress upset their sleep? If so, I haven’t heard from them. We’re in the midst of society-wide upheavals that have left just about everybody anxious and not sleeping great. And let’s be honest, many of us haven’t been sleeping well for a long while.

I always encourage my patients to explore and incorporate mind-body exercises and therapies into their daily routines, as a way to achieve better sleep and a more relaxed, positive mood and mind frame. I’ve written regularly over the years about mind-body practices and mindfulness for sleep. There’s so much appeal in these practices: they’re non-invasive and safe for just about everybody, they’re typically easy to adopt, and incorporate relatively effortlessly into daily rituals.  And they can deliver some pretty significant benefits for sleep. The practice of reflexology ticks all those boxes. I have several patients who use reflexology as part of their nightly sleep routines, and rave about how much it relaxes them and eases their stress, helping them to nod off more quickly.

What

…
Do You Make These Four Common Bedtime Food Mistakes? 0

sleep and insomnia

Do You Make These Four Common Bedtime Food Mistakes?

We pay attention to our diet when it comes to our weight, but common bedtime food mistakes can also have a huge impact on your sleep quality. In fact, your diet could be a big reason you can’t sleep.

 After years of studying sleep, I realize we need to focus on improving our diet to unlock sleep and its benefits. 

But it’s not all about what you’re adding to your diet, but also when you’re eating. Let me share with you these five easy tips for optimizing your diet so you don’t have to suffer through more sleepless nights. 

I’ll admit it, the phrase “You are what you eat” was always a bit of a head scratcher for me as a kid. But now, after years of studying sleep and its benefits, the old adage has grown on me. 

The fact is, what you eat — not to mention how much and when you eat — plays a crucial role in determining your quality of sleep. 

We have a lot to cover, so I’m not going to drag this out …