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Fatigue happens after all difficult exercises. Running a mile gets harder after you’ve already run two. Powerlifting becomes more challenging after multiple reps. Recognizing this fatigue is how we continue pushing ourselves to run further distances and lift heavier weights, growing faster and stronger with every workout.

However, consistently overtraining to the point of exhaustion can cause the brain to become chronically tired. Known as central nervous system (CNS) fatigue, this condition is marked by decreased functioning in the part of the brain responsible for voluntary movement.

While some people debate what causes it, many athletes and active individuals have struggled with the long-term side effects of CNS fatigue. Read on to learn what CNS fatigue is, how to spot the symptoms, and when it’s time to step back and recover.

Understanding the Central Nervous System

Most mental and bodily functions are controlled by the central nervous system (CNS), which is comprised of the brain and spinal cord. The brain interprets everything we see, hear, feel, smell, and taste. The spinal cord is responsible for sending messages about these experiences into the body to elicit a reaction. Speech, memory, movement, and general awareness are all a direct result of a properly functioning nervous system.

The CNS also enables us to engage in physical activity — it’s what helps us run, squat, and lift on command. Specifically, the motor cortex is the area of the brain responsible for helping us plan and execute voluntary movements. Located in the brain’s frontal lobe, the motor cortex is divided into multiple sections that govern different movements and responses.

One important area of the motor cortex is the primary motor cortex, which helps us control different parts of the body on queue. The primary motor cortex helps us learn new athletic skills and complete them faster and more efficiently through repetition.

Central Nervous System Fatigue

The brain and spinal cord are designed to give us freedom of movement, but chronic overtraining can fatigue the central nervous system to the point of inefficiency. This is called central nervous system fatigue, or CNS fatigue.

Extending oneself during workouts is one of the leading causes of CNS fatigue, though it can also be caused by poor sleep and nutrition. CNS fatigue is thought to be most common among weight lifting and strength training athletes, but it can happen to anyone engaging in high-intensity exercise. Plus, everyone has a different work capacity, meaning that some people may be able to endure more strenuous exercise before experiencing CNS fatigue.

Overtraining and CNS fatigue are sometimes put into the same category, but one is more serious than the other. Overtraining is a common side effect of trying a new and rigorous exercise routine, and it can usually be overcome with a few days of adequate rest and nutrition. In contrast, CNS fatigue results from chronic muscle fatigue and is more difficult to overcome.

What Causes CNS Fatigue?

According to the late Olympic coach Charlie Francis, CNS fatigue is caused when high-intensity work occurs too often during training or when high-intensity exercise persists even in the presence of fatigue from a previous workout. When the motor neurons responsible for voluntary movement are forced to fire very quickly and very often, they get tired.

This results in CNS fatigue — where a person’s neurons don’t fire as quickly as they should. When the brain doesn’t send messages to the body to move quickly, a person isn’t able to exercise at the same rate as before.

CNS fatigue also inhibits muscle regrowth, which reduces exercise performance. For example, lifters may start to notice that they’re not building muscle as quickly as before or that their training program has become less effective.

Unlike peripheral fatigue, the normal muscle tiredness that occurs after lactic acid buildup from a workout, chronic CNS fatigue causes persistent symptoms that interfere with a normal workout regimen.

One of the first symptoms of CNS fatigue is irritability and emotional changes. It also disrupts sleep patterns and can cause either food cravings or loss of appetite, all of which can exacerbate a heightened emotional state.

Another core sign of CNS fatigue is a weakened immune system. If you find yourself feeling sluggish throughout the day and you’re getting sick more often than normal, it could be a sign your body is struggling to fight off everyday pathogens.

Overcoming CNS Fatigue

Rest is the first and most important way to overcome CNS fatigue. Sleep helps your body recover and promotes muscle growth, which ensures your workouts remain effective. In addition to getting enough sleep each night, you’ll also want to schedule adequate downtime between workout sessions.

Workouts that require more muscle activation, such as heavy weight lifting or spinning, should be balanced with more rest, and you should have a post-workout recovery plan that includes proper nutrition.

Similarly, meditation can help reduce the mental and bodily stress associated with CNS fatigue. Whether you’re already experiencing fatigue or you’re working to prevent it, a regular meditation practice can clear your mind and help you get back in the game.

Change Your Workouts

Your workouts are also going to need to change if you want to overcome CNS fatigue. Studies show that muscular fatigue occurs more with endurance exercises like long-distance running or bicycling.

Rather than decreasing your training volume and working out less, you can simply change what you’re doing so that you’re still increasing your heart rate without enduring prolonged exercise.

Coach and bodybuilder Jason Ferruggia suggests using straps and deadlift variations when lifting weights. This reduces the need to grip the bars tightly, which can ease CNS stress. Similarly, switching to fat bars when lifting weights can reduce stress on the nervous system.

Training sessions that alternate muscle groups on different days are a great place to start. You may also consider turning to low-intensity exercises like swimming or cycling for short periods.

Alter Your Lifestyle

Many people who suffer from CNS fatigue also have busy, stressful lives. Learning to say no to tasks, events, and outings that don’t serve you can help you create more space for rest.

Being more mindful about what you do and how you spend your time can retrain the brain to act normally, rather than overfiring. Reducing daily stress is an important aspect of overcoming CNS fatigue, as it’s a result of chronic stress on the mind and body.

Additionally, neurotransmitter imbalances are associated with CNS fatigue. Changing your diet can help you rebalance serotonin and dopamine to get back to feeling your best. In addition to eating a diet low in refined sugars and processed foods, you can boost your body’s stress response by supplementing with fish oil, curcumin (found in turmeric), glutamine, and amino acids like tyrosine.

Strengthen the Motor Cortex

Strengthening the brain (and the motor cortex in particular) can also help you overcome CNS fatigue so you can return to your normal workouts. Repeating the same low-intensity workouts on alternating days can retrain the brain to work out without getting excessively fatigued. It can also help you create muscle memory in new areas of the body.

Overcoming CNS Fatigue for Health and Prosperity

Fatigue is a normal side effect of exercise. But if you’re feeling chronically irritable, tired, and like you can’t exercise to your fullest capacity, you may be experiencing CNS fatigue.

CNS fatigue is when the motor neurons in the brain don’t function as efficiently as they should, which takes a major toll on your ability to perform at your best. Fortunately, getting enough rest and taking care of your body can help you overcome this challenging, yet common condition so you can achieve optimal health.

 

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Aerobic and anaerobic exercises are different ways of working out that both provide tremendous health benefits. The term aerobic means ‘with oxygen’, and the term anaerobic means ‘without oxygen’. This refers to the way the body uses energy to perform the exercises.

While these forms of physical activity impact the body in different ways, they both play an important role in overall health. Learning about the differences can help you take your fitness and health to a higher level. 

What is Anaerobic Exercise?

Anaerobic exercise refers to short, quick, high-intensity exercises when the body does not use oxygen as an energy source. Instead, these exercises  activate fast-twitch muscle fibers, like heavy weightlifting or sprinting, when oxygen demand surpasses oxygen supply. 

When you work out, your heart rate increases and your body works to pump more oxygen to muscles. During anaerobic activity, this oxygen isn’t enough to supply your body with the energy it needs to continue performing the activity. Instead, the body uses energy in the form of glucose that is readily available inside of the muscles.

Accessing this energy involves a process called glycolysis, when glucose is converted into adenosine triphosphate (ATP) for energy. This can provide energy for high-intensity activities that last 10-15 seconds.

The second energy system is the lactic acid system, and it works in sequence with the ATP system. As your body produces ATP, it creates pyruvic acid, which is then broken down into lactic acid and lactate. In the liver, these compounds are converted to glucose, called gluconeogenesis, which the body uses as energy. This energy can be used to power high-intensity physical exertion for about 2 minutes. As lactic acid and lactate build up in your muscles, you begin to feel fatigued. This is what triggers the need to take a break during these high-intensity, short-duration workouts. With regular anaerobic exercise, the body will be able to tolerate and eliminate lactic acid more efficiently, allowing you to push further without feeling  fatigued too quickly. 

What is Aerobic Exercise?

Aerobic exercise is activity that uses large muscle groups and can be maintained with ease. These activities use oxygen to generate energy and maintain continuous movements of the large muscle groups. The muscle groups used during these activities use aerobic metabolism to extract fuel from fatty acids, carbohydrates, and amino acids. When you do aerobic activities, your body uses slow-twitch muscle fibers which can maintain contractions without quickly fatiguing. 

Aerobic exercise is anything that requires a steady amount of energy, which can be sustained over a long period of time. Activities like, walking, long-distance running, cycling, cross country, skiing, and swimming are aerobic exercises.

What are the benefits?

Anaerobic workouts are great for building muscle mass and improving power. Whereas aerobic exercises improve endurance and strengthen the cardiovascular system. While anaerobic and aerobic workouts are different, they’re both equally important to your overall health and a well-rounded exercise regimen. 

Anaerobic and aerobic exercises share several mental and physical health benefits including:

– Protect against bone loss
– Weight management
– Improve mood
– Boost energy
– Improve heart health
– Support healthy metabolism
– Improve self-esteem
– Bolster the immune system

It is clear that both types of exercises have a place in a well-balanced fitness routine. Incorporating both anaerobic and aerobic activity allows the body to build strength and endurance while unlocking all of the health benefits listed above. 

Get Moving With Biostrap

Whether it’s anaerobic exercise or aerobic exercise, Biostrap makes it easy to track all of your fitness biometrics and ensures you’re getting the most out of each and every workout. Our collection of health tracking devices offer insights into your resting heart rate, active heart rate, heart rate variability, respiration rate and oxygen saturation levels, along with sleep and recovery parameters. Paired with the Biostrap app, we make it easy to monitor your workouts and create exercise routines that fit your needs.

Our activity classification tool also makes it incredibly easy to get detailed data from every workout. You can classify your favorite cardio activities and strength training exercises. This helps give you insights into rep consistency, the duration of your exercise, and how many calories you’ve burned.

The wristband and Activity Pod work seamlessly to provide a 12-axis motion capture to monitor everything from hand movements to velocity. Adding one of our external heart rate monitors, you can even track heart rate progression in real-time and monitor specific exercise zones, such as warm-up, fat burn, cardio, hardcore training, and maximum effort. By tracking your every move, you’ll be able to push yourself to achieve new fitness goals and better health. 

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Whether you are training for a marathon, hiking up a mountain, or climbing the stairs to your bedroom, there is one thing you will need for all three activities: cardiovascular endurance. 

Understanding cardiovascular endurance is the first step to being able to improve it. We’ll touch on what cardiovascular endurance is, how to measure it and how to improve it. 

What Is Cardiovascular Endurance?

Cardiovascular endurance is a measure of how well you can perform large-muscle, dynamic exercises at  moderate to high intensity for an extended period of time (typically over 20 to 30 minutes). It is a measurement of your body’s ability to remove carbon dioxide and pump oxygen-rich blood to your organs. This makes cardiovascular endurance a direct indicator of heart function, lung capacity, and muscle function. If you have high cardiovascular endurance, you’ll be able to perform intense exercises and workouts longer than someone who has low cardiovascular endurance.

Here’s the science behind it: When you inhale, your body draws in oxygen from the outside world, filling your lungs. Some of this oxygen helps you continue breathing while other oxygen atoms are transferred into the bloodstream. This oxygen-rich blood then travels to the heart where it’s pumped out to your muscles, cells, and organs through the circulatory system.

When you engage in strenuous physical activity, your muscles need more oxygen than when you’re resting. This means your cardiovascular system works harder than normal to move oxygenated blood to your working muscles. If you have poor cardiovascular endurance, you won’t get enough oxygen to your muscles and you may feel light-headed or start to experience fatigue.

How To Measure Cardiovascular Endurance

Cardiovascular endurance involves measuring the amount of oxygen your body uses during intense exercise. There are two metrics used to provide insight into the health of your cardiorespiratory system: METs and VO2 Max. 

METs

Metabolic equivalent (MET) is a ratio of the amount of oxygen consumed while at rest compared to the amount of energy expended when you’re exercising. One MET is the calculation of how much energy, measured in calories, you expend while at rest. The number of METs you use up during exercise indicates how much harder you are working. These MET scores can be derived from a stress test using a treadmill or stationary bike, usually performed at a medical facility or sports clinic. 

VO2 Max

The second test measures your VO2 Max, which is also known as maximal oxygen uptake. This test measures the maximum amount of oxygen your body consumes during sustained and exhaustive exercise. The test is performed while an individual performs graded maximal exercise on a treadmill or a bike, while wearing a mask measuring oxygen consumption as well as a  heart rate monitor. VO2 Max tests are generally expensive and performed by a clinician or exercise physiologist. 

Why Cardiovascular Endurance Matters

Having high cardiovascular endurance means you can perform strenuous activities for longer periods of time. This is important not just in the gym, but for performing daily tasks in everyday life. Increasing cardiovascular endurance has a positive impact on overall health and fitness. Focusing on improving cardiovascular endurance can also be beneficial to maintaining a healthy body composition, due to performing higher levels of aerobic activity. Additionally, you may experience improved sleep, decreased stress and improved immune system.

The good news is that cardiovascular endurance can be improved with small changes to daily movement and exercise. 

How To Improve Cardiovascular Endurance

The best way to improve your endurance levels is to increase the volume and intensity of your exercise. While all types of exercise can improve endurance, some are more effective than others.

Aerobic activity is particularly useful as it involves sustaining high output for extended periods of time. This can help increase your heart’s stroke volume, so your heart will become more efficient in pumping oxygenated blood to muscles with every beat. It may also help improve lung capacity, meaning you’ll increase your VO2 max over time.

Aerobic exercise is different from anaerobic exercises, which involve short bursts of energy and include activities like weight training programs, high-intensity interval training (HIIT), and sprints. Endurance exercises like jump rope, running, swimming, dancing, and mountain biking are all great aerobic activities.

You can also play sports including: soccer, hockey and basketball. Basically, you’re looking for exercises that require you to maintain moderate activity levels for long periods of time. This will help train your body to use oxygen more efficiently and improve your cardiovascular endurance.

Anaerobic exercise programs on the other hand are also important as they can strengthen your ability to perform at peak levels. This will help increase your VO2 max, and over time, you’ll be able to perform at a higher intensity without feeling fatigued as quickly. Incorporate higher intensity exercises such as calisthenics, heavy weightlifting, and resistance training to improve your cardiovascular endurance.

How Biostrap Can Help

When it comes to health and performance, Biostrap is the ultimate tool. Our devices make it easy to track health metrics and give you insights into your overall health and performance. Whether you’re looking to maximize your endurance training or focus on strength training and working certain muscle groups, our devices make it easy to reach your goals. 

Our Biostrap Recover Set is perfect to monitor your health while you’re asleep. Besides various sleep parameters, it measures your resting heart rate, oxygen saturation, heart rate variability, and respiratory rate. To accurately track your active heart rate, HRV, caloric expenditure and heart rate progression, make sure to grab one of our external heart rate monitors — armband or chest strap.

With the Biostrap Active Set, you can track everything from rep consistency and caloric burn to exercise duration and heart rate progression, so you can quantify and work toward improving your cardiovascular endurance!

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Most mammals are polyphasic sleepers, meaning that sleep is completed in two or more periods in a 24-hour cycle. Cats, dogs, bears, mice, and most other mammals, either domesticated or wild, take naps throughout the day. In contrast, modern human civilization is based on a monophasic sleep schedule, meaning we sleep only once per day.

While this may be optimal for working productively in a technology-based world, it may be making us more sleep-deprived, suggests The National Sleep Foundation. They also point out that monophasic sleep may not be natural for humans, especially judging by the behavior of other species.

Instead, we might need a polyphasic sleep schedule (i.e. lots of naps). But what are the benefits of napping, and what does it mean to nap well? Here’s a guide to mastering the art of napping — plus how it can help you in mind and body.

Why Does Napping Matter?

Whether or not you’re a person who naps, it’s important to understand how naps influence our mental and physical health. Since naps increase our daily sleep time, they help enhance the positive impacts of sleep on our wellbeing.

This was demonstrated in a napping study at Weill Cornell Medical College where participants were asked to start a daily nap routine, napping for either 45 minutes or two hours for one month. Regardless of nap length, all participants in the study increased their daily sleep time and their nighttime sleep cycle wasn’t disrupted.

These naps also helped participants sleep better for longer. “Napping increased the time spent in slow-wave and rapid-eye-movement (REM) sleep, which are thought to play important roles in restoring the body and brain,” said the study’s authors.

Slow-wave sleep, or deep sleep, is the last stage of non-REM sleep. As the deepest stage of sleep, this part of the sleep cycle is critical for restoring energy levels and promoting cell regeneration. This stage of the sleep cycle also helps boost the immune system, increase blood supply to the muscles, and promote the growth and repair of muscle tissue. Deep sleep’s ability to repair the physical body helps people recover more quickly from physical activity while reducing daytime tiredness.

Sleep and Cognitive Function

The effects of deep sleep on your brain and mental health are equally important. For example, deep sleep is when your body processes the information encountered each day and makes sense of it. This is the process by which memory is created — without deep sleep, we won’t be able to effectively remember the things we’ve learned each day.

This is also why increasing the hours of sleep you get each day is so important for overall cognitive functioning. Chronic lack of deep sleep has been associated with mental deterioration, including cognitive decline, memory loss, and Alzheimer’s.

Additionally, napping decreases the irritability associated with fatigue, helping to improve mood and alertness while promoting relaxation. Napping can be especially important for seniors, as it boosts reaction time — an essential cognitive function that reduces fall-related injury.

Think about it: We’re more prone to getting into accidents when we’re sleep-deprived because we can’t react as quickly. Regular napping can keep us energized, alert, and most of all, safe.

Precautions for Napping

As with any new activity or behavior change, it’s important to know any potential precautions before getting started. While napping is almost always a good idea, it is possible to oversleep under some circumstances.

For example, people who struggle with insomnia may want to sleep during the day for long periods to make up for a lack of sleep during the night — but this can only perpetuate the problem.

Sleeping for too long during the day can disrupt your sleep and create a shift-worker schedule where your body wants to be awake at night and sleep during the day, which also throws off your natural circadian rhythm.

Sleep inertia is another thing to keep in mind. Characterized by feelings of tiredness and grogginess after waking, sleep inertia is when you’re still mentally in a sleep state after waking up. It’s caused by the prefrontal cortex — responsible for decision making and self-control — which sometimes requires additional time to catch up with the waking body. Sleep inertia can impair concentration and make it hard for a person to function normally after taking a nap, which can disrupt daily activities.

Best Time to Nap

If you’re considering adding napping to your daily routine, you’re probably wondering when to nap. When you nap matters because napping too late in the day can make it difficult to fall asleep.

While it’s best not to nap after 5 p.m. as a general rule, some people who are more sensitive to sleep disruptions may want to finish a nap by 4 p.m. to get a restful night’s sleep. Moreover, the National Sleep Foundation suggests taking an afternoon nap between 2 and 3 p.m., especially if you adhere to a standard eating schedule and eat lunch around noon or 1 p.m.

“That’s because you’ve already eaten lunch and your blood sugar and energy levels will naturally start to dip. In fact, your body clock is often programmed to make you feel a little sleepy in the middle of the afternoon,” the National Sleep Foundation explains.

How Long Should a Nap Be?

Napping is important for mental and physical health — especially when napping is approached mindfully. You might decide that you want to nap more often if you’re feeling uncharacteristically tired during the day, or you may simply want to add it to your routine.

But how long is the ideal nap? While the exact amount of time you need for a nap depends on age, physical activity level, and overall health, here’s a look at the different types of naps and their benefits.

Short Naps

Short naps, or power naps, are only 10-30 minutes long. They offer a quick burst of energy without taking too much time out of your day, and they don’t offer much time in deep sleep — thereby preventing sleep inertia and related grogginess. While a half-hour nap will likely offer more benefits than a 2-minute nap, any amount of rest helps make you more energized and resilient against the challenges of the day.

Long Naps

If you’re looking for a nap with more gusto, a 90-minute nap may be the best choice. While a longer nap increases the chances of waking up groggy, it also increases the opportunity to go through more stages of the sleep cycle and receive more of the benefits of sleep (the entire sleep cycle usually takes 90–110 minutes).

Long naps can also release compounds in the brain that make a person more tired, which — in contrast to the belief that napping disrupts nighttime sleep — improves sleep at night.

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More Tips for Rest and Rejuvenation

If you’re not sure about napping or you’re entirely new to the process, you might start with a short afternoon meditation. This gives your body and mind a rest and can produce healthy brain waves similar to the ones achieved in light sleep. You might also take a look at your diet — avoiding caffeine late in the day can ensure you squeeze in both a nap and a full night of sleep without disruption.

If you’re taking sleep medication or even a natural sleep aid like melatonin, you may want to talk to your doctor about stopping the medication before adding naps into your routine.

After all, the restful and healing nature of naps may negate the need for sleep medicine entirely, but only you and your doctor will know if it works for you. Lastly, measuring your sleep efficiency with a sleep tracker can help you gain a better picture of how napping improves your energy levels and supports your evening rest.

Napping to Improve Mind and Body

Napping is a natural mammalian function that has immense benefits for both mind and body. In addition to making you more rested physically, napping helps boost memory and improve resiliency against life’s challenges by reducing stress and irritability.

Napping often can also improve our ability to sleep better at night — as long as we’re mindful about when and how long we sleep. If you’re fatigued daily or you’re looking for a way to boost memory and energy, napping could be an effective way to improve your quality of life.

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We all have days where getting out of bed feels impossible. Whether you were up too late having fun or it’s simply the weekend, sleeping in from time to time is both natural and normal.

For some people, however, waking up early is a constant chore that never seems to get better. Failing to get a good night’s sleep and being unable to wake up early can be major burdens on everyday life, making it harder to be productive and attend early morning engagements on time.

The good news is that this struggle can be rectified. By setting routines and adopting healthy lifestyle habits, you can get on your way to jumping out of bed when the alarm strikes six. Even if you’re a self-proclaimed night owl, here’s how to wake up easier and learn to love your mornings.

Why Waking Up Is Hard

We’ve all experienced feeling sluggish, tired, and unmotivated in the morning. Nearly half of Americans said that poor sleep affects their daily life, according to a study by The National Sleep Foundation. Of those surveyed, 20% also said they didn’t wake up feeling refreshed the next day, and 25% rated their sleep quality as poor.

With data like that, it’s no surprise that so many people struggle to wake up in the morning. But what if you make an effort to go to bed at a decent hour and maintain a healthy, active lifestyle — and still struggle to sleep well and wake up with energy? Several sleep disorders could be to blame.

Sleep Disorders That Make Waking Up Hard

Certain sleep disorders and conditions can exacerbate the grogginess you feel upon waking up. For example, sleep apnea is a common sleep condition characterized by a partial or complete blockage of the throat.

Sleep apnea is when a person’s breathing involuntarily stops during sleep. Loud snoring is the most common symptom of sleep apnea, but it can also cause a person to wake up gasping for air or with a dry mouth or headache.

Struggling to fall asleep at a normal bedtime or having insomnia also makes it hard to wake up early. Waking up throughout the night, waking up too early, and suffering from daytime tiredness, irritability, and lack of mental stamina are all signs of insomnia. This sleep disorder is considered chronic when experienced for three months straight.

Sleep inertia is another common reason why you might struggle with grogginess and brain fog as you start your day. Though not a sleep disorder, sleep inertia is typically caused by being abruptly awoken either by an alarm clock or another force.

According to neurologist and sleep medicine specialist Dr. Brandon Peters, “This phenomenon leads to sleepiness and cognitive and psychomotor impairment that can occur immediately after awakening.” Sleep deprivation and waking earlier than normal can disrupt slow-wave, or deep sleep, to trigger sleep inertia.

Circadian Rhythm Disruptions

Changes to your circadian rhythm may also be to blame for poor sleep. Responsible for your sleep-wake cycle, your circadian rhythm regulates when you feel sleepy, when you wake up, and how much energy you have during daylight hours.

Circadian rhythms are primarily influenced by light. The absence of sunlight after sunset is what triggers the circadian rhythm to release the hormone melatonin in the brain, which makes us feel tired so we can prepare for a good night’s rest.

Your circadian rhythm can be disrupted by a variety of sleep disorders, including delayed sleep disorder. This disorder, most common in teenagers, is when someone’s internal clock prevents them from going to sleep at a normal hour. As a result, they tend to fall asleep between 2 and 6 a.m., making it hard to wake before the rest of the world has started their day.

Your body’s natural sleep cycle can also be negatively impacted by lifestyle factors, such as working late nights and sleeping through the day. Shift work asks a person’s circadian rhythm to work in reverse and ignore the release of melatonin at night. This can make it harder for a shift worker to get the sleep they need during the daytime, making them chronically tired from day to day.

Additional factors that can disrupt a person’s circadian rhythm include frequently staying up late, having an inconsistent sleep schedule throughout the week, consuming high amounts of alcohol, and experiencing jet lag. Suffering from anxiety and ADHD can also affect a person’s ability to sleep well.

How to Wake Up Easier

Whether you struggle from a sleep disorder like sleep apnea or you’re simply prone to late-night Netflix binges, here are a few lifestyle changes that can make waking up more pleasant.

Clarify Your Motivation

If you’re reading this article, it’s likely you have a reason why you want to get up earlier. Do you want to exercise before work? Do you want to have breakfast with your family?

Getting clear on why you want to wake up earlier can make the change stick. A healthy living expert with a master’s degree in public health, Michelle Segar suggests telling loved ones about the change you’re willing to make. Having an early morning accountability partner can be just the motivation you need to stop hitting snooze and get better quality sleep.

Create a Consistent Bedtime Routine

First and foremost, creating a consistent bedtime routine is essential for rising with gusto. If you go to bed at 1 a.m. one night and 8 p.m. the next because you’re so tired, your brain won’t have time to adjust to consistent sleep patterns. One way to help yourself fall asleep earlier at a consistent time is to set a boundary for your devices.

Since the blue light from smartphones and tablets can mimic the sun and disrupt your circadian rhythm, it’s best to limit their use after sundown. Sticking to this schedule on the weekends can also help you maintain consistency in your sleep-wake schedule to get your biological clock back on track.

Create a Consistent Morning Routine

A morning routine is something almost all early risers have in common. Some people use their time to meditate, exercise, or journal. Other people use it to pour a cup of coffee and read — as it might be their only moment of solitude in the day. Whatever you decide, make sure you’re exposed to ample sunlight. This will keep your circadian rhythms in check for better sleep that evening.

Try the R.I.S.E. U.P. Method

The R.I.S.E. U.P. Method is especially helpful for people who suffer from sleep inertia, but anyone who dislikes mornings can benefit from adopting at least some of these principles. Pioneered by Dr. Harvey of the Golden Bear Sleep Research Center, this technique helps you feel more alert and energized after waking up. This acronym stands for:

Refrain from snoozing
Increase activity for the first hour
Shower or wash face
Expose yourself to sunlight
Upbeat music
Phone a friend

Including even a few of these elements in your morning may be the trick to help you reshape your wake-up routine. Plus, a number of these elements help reinforce other early-riser tips (such as phoning a friend, who can also be your accountability partner).

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Track Your Sleep

Tracking your sleep can help motivate you to stick to your morning and night routines, especially when you start seeing that a consistent sleep schedule may have a positive impact on your sleep, recovery, performance and overall well-being. With the Biostrap Recover Set, you can gain access to valuable insights into your sleep and nocturnal biometrics. And, when you start monitoring trends over time (week, month, year), you’ll see the effects your lifestyle choices have on your physiology long term.

Curious to find out what the best time for you to go to bed and wake up is? Biostrap’s advanced sleep analysis feature, called Sleep Lab, provides you exactly that, and more.

Wake Up Easier and Become a Morning Person

If you’re wondering how to wake up easier, you’re not alone. Millions of people suffer from sleep disorders and lifestyle factors that make it harder to fall asleep, get enough sleep, and maintain a consistent wake-up time.

Fortunately, changing your lifestyle to adopt a morning and evening routine can ensure that you readjust your body clock and create better sleep habits. So what are you waiting for? A more energized and productive morning awaits!

Reading time: 5 min

Why Am I Always Tired?

Occasional tiredness is normal, especially after a schedule change or a late night. But if you’re feeling tired all the time, you may be severely impacting your ability to function at optimum levels. Feeling tired all the time likely means you’re struggling with sleep efficiency.

Sleep efficiency is the percentage of time spent in a deep sleep while you’re in bed. Normal sleep efficiency levels are 85% or higher. Less may signify a sleep disorder or medical condition.

Tiredness and Sleep Efficiency

People who aren’t hitting a high sleep efficiency mark are likely experiencing sleep deprivation, which can cause a host of mental and physical problems. For example, sleep is the period where your brain processes and catalogs the day’s events and turns them into memories. Not having this time can lead to short and long-term memory issues.

Sleep deprivation can also cause mood and behavioral changes, making a person feel moody, anxious, and even depressed. Being tired all the time also leads to brain fog, which can make it harder to perform daily duties at home and work. Brain fog contributes to poor concentration and focus, memory problems, and lack of mental clarity.

Physically, lack of sleep can weaken a person’s immune system and make them more susceptible to illness and disease. High blood pressure, weight gain, and increased risk of heart disease are all associated with chronic sleep deprivation. Plus, the confusion and bad balance caused by poor sleep put a person at a higher risk of accidentally injuring themselves or others.

Medical Conditions and Tiredness

Several medical conditions can also contribute to decreased sleep quality. For example, sleep apnea is a condition where a person involuntarily stops breathing during the night.

Sometimes people with sleep apnea are awoken by their own gasping, choking, or snoring, which can disrupt sleep cycles. Sleep apnea can cause a person to feel tired upon waking because their sleep was consistently interrupted — even if they don’t remember it.

Other medical conditions that can lead to sleep apnea include autoimmune diseases, such as lupus, arthritis, and Sjögren syndrome. Additionally, persistent fatigue can be caused by mental health conditions like depression, anxiety, and chronic stress.

Stress can have a direct effect on how tired you feel physically. When you anxiously ruminate or overwork your brain to the point of exhaustion, you burn through glucose — the brain’s fuel for working hard. This causes adenosine to rise, which blocks the release of the brain’s feel-good chemical, dopamine. Less dopamine leads to less motivation, which makes you less inclined to do anything mentally or physically, increasing overall fatigue.

Chronic Fatigue Syndrome

Another underlying condition that causes extreme tiredness is chronic fatigue syndrome (CFS). This causes exactly what it sounds like: chronic fatigue.

Chronic fatigue syndrome isn’t associated with any underlying disorders, though some specialists say it is induced by viral infections, stress, hormonal changes, or weakened immune systems. Women in their 40s and 50s tend to be the most commonly affected by this condition.

While everyone with CFS experiences different symptoms, it’s most commonly diagnosed when a person’s fatigue persists for at least six months and causes a significant reduction in their ability to perform everyday tasks.

Additionally, chronic fatigue can’t be cured by bed rest or significant periods of rest. CFS patients always wake up feeling tired, no matter how long they’ve slept. Chronic fatigue can manifest physically too, leading to muscle pain, joint pain, and swollen lymph nodes.

How to Stop Feeling Tired

If you’re feeling tired all the time, it might be time to change your sleeping, eating, and activity habits. Here’s how to stop feeling tired and improve your sleep quality to feel happier, healthier, and more well-rested.

Reduce Refined Foods and Increase Whole Foods

Most people understand that a balanced diet is important for maintaining physical health. But people don’t always associate unhealthy food with tiredness, even though it can be a major culprit of fatigue.

Reducing carbs like white breads, muffins, pastries, processed foods, and sweets can prevent bursts and dips in energy levels, especially when swapped for healthy foods like low-sugar fruits, vegetables, and lean protein.

Change When and How You Eat

If you skip breakfast, you could be setting yourself up for a day of sleepiness. While some people wait until lunch to eat due to fasting diets or busy schedules, studies have shown it may increase inflammation throughout the body

The quantity that you eat plays a role in how tired you feel too. Overeating or under-eating can both cause fatigue, so it’s important to practice portion control when it comes to meals. Getting enough whole grains, healthy fats, protein, and vegetables can boost energy levels after mealtimes, rather than draining them.

Stay Active and Lower Stress

As mentioned above, stress is a major contributor to tiredness. It can also rob you of quality sleep by keeping you up late into the night.

Getting regular exercise is one of the best ways to combat persistent stress. Instead of reaching for a cup of coffee, getting in a brisk 15-minute walk in the morning can boost circulation and increase cognitive sharpness, setting you up for an energized day.

While moving more may seem like the opposite of what you want to do when you’re tired, it works. “If you aren’t moving around, your body doesn’t need to use many resources to create energy, so energy production is low and you feel tired, fatigued, and unmotivated,” says doctor Roger Adams.

Once you start moving for at least 15 minutes, Adams says, your body will create enough energy to meet this demand. Another benefit of getting enough physical activity is that it can help you sleep better for longer.

Hydrate and Reduce Caffeine Intake

Many people turn to a cup of coffee for their morning energy boost, but this is a common cause of fatigue. There are several reasons why coffee causes low energy, especially when consumed regularly.

Mainly, coffee is a diuretic, meaning it causes a person to pass urine more often than normal. Diuretics can quickly lead to dehydration if a person isn’t drinking enough water. Dehydration increases heart rate and lowers blood pressure, both of which cause a person to feel more tired.

The negative effects of dehydration are why, even if you’re not a coffee drinker, getting enough water is essential to staying energized. One way to make sure you stay hydrated is to keep a glass of water or water bottle by your bedside or work table throughout the day. This way, getting enough water feels less like a chore and becomes a normal part of your everyday life.

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Get Your Energy Back

If you’re always feeling tired although you get enough sleep, it could be a sign that you’re suffering from a medical condition, so it’s important to talk to your doctor. But changing your daily habits can help you get back into dreamland faster. What you eat and how often you exercise are directly correlated with how tired you feel.

If you’re wondering how to stop feeling tired, you already have everything it takes to get back to feeling energized. Tiredness and sleep deprivation can have a major impact on your physical and mental health, so it’s important to take action and adopt healthy habits today.

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Not getting enough sleep? You’re not alone. According to the CDC, more than one-third of adults don’t get the recommended seven hours of sleep they need to feel well-rested and energized the following day. When this occurs, we fall into what’s known as 6sleep debt.

Sleep debt, or sleep deprivation, occurs when you aren’t getting the sleep you need to feel awake, alert, and ready to go. And while one night of interrupted sleep may be a nuisance the following day, prolonged periods of sleep loss can lead to daytime sleepiness, emotional instability, weight gain, and several other health problems.

Why We Sleep

As human beings, our bodies require prolonged periods of rest not only to feel rejuvenated and refreshed but also to repair tissue, grow muscles, and synthesize hormones. We spend one-third of our lives asleep, and going without sleep can lead to psychosis or even death.

We can break down the stages of sleep into two primary categories: non-rapid eye movement and rapid eye movement (REM) sleep. Non-REM slow-wave deep sleep is characterized by slow brain waves and the release of growth hormones as our brain and many physiological systems enter a state of repair. REM sleep is similar to how our mind operates during the day, with one caveat — the brain is active and working, but our muscles are in a state of paralysis.

Beyond these realities, scientists don’t fully understand why we sleep. Some propose that sleep restores the brain’s energy while others hypothesize that sleep plays a major role in the connectivity and plasticity of the brain. The latter theory explains why individuals who are sleep-deprived suffer from memory loss and the inability to pay attention.

Regardless of the underlying reasons behind our need for sleep, we ultimately know that sleep is an extremely important aspect of our well-being. Without it, we suffer.

What Is Sleep Debt?

Sleep debt is the act of not getting enough sleep. You can often gauge whether or not you’re receiving enough sleep by monitoring how you feel the following day. If you’re tired, drowsy, and inattentive, chances are you’re suffering from short-term sleep debt. And if symptoms such as blood pressure changes, weight gain, or other serious health problems take shape over time, you may be suffering from the cumulative effects of chronic sleep debt.

The Symptoms of Sleep Debt

The primary short-term symptom of sleep debt is excessive daytime sleepiness. Other symptoms may include the following:

Irritability
Depressed mood
Forgetfulness
Clumsiness
Lack of motivation
Increased appetite
Carbohydrate cravings
Reduced sex drive
Inability to concentrate
Fatigue

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The Effects of Sleep Debt

Sleep loss in any form can come with serious side effects that will impact both your short-term and long-term health. Here’s a look at some of these effects.

Weight Gain

The hormones leptin and ghrelin control feelings of hunger and fullness. When you suffer from lack of sleep, leptin will decrease and lead to the constant feeling of hunger alongside a general slowdown of your metabolism, which may cause weight gain over time. Ghrelin will increase with lack of sleep increasing hunger levels.  Also, keep in mind that getting plenty of sleep can burn calories.

Blood Pressure & Heart Disease

During normal sleep, your blood pressure will naturally decrease. If you’re suffering from a sleep deficit, your blood pressure will stay higher for a longer period of time, just as it does during the day. Over time, this may lead to an increased risk of heart disease, thus illustrating the need for a normal sleep schedule.

Type 2 Diabetes

Diabetes is a disease that causes sugar to build up in your blood, which will damage your blood vessels over time. According to the National Sleep Foundation, when your sleep patterns are negatively impacted, less insulin is released into the bloodstream after you eat.

Meanwhile, your body may release other stress hormones to help you stay awake. These stress hormones impact the ability of insulin to do its job effectively. As a result, glucose will remain in your bloodstream and increase your risk of type 2 diabetes.

Sleep Debt Treatments

Treating sleep debt in any form is only required if you physically can’t go to sleep or suffer from a sleep disorder, such as sleep apnea. Oftentimes you can improve sleep debt by simply increasing the amount of time you’re asleep or by altering your sleep habits to further encourage healthy amounts of sleep.

If you physically can’t go to sleep or you suffer from a sleep disorder, two primary avenues exist that can treat your sleep deprivation: cognitive treatments and medications.

Cognitive Treatment

Cognitive treatments that seek to repay your sleep debt are available in abundance. For instance, relaxation and meditation techniques utilize guided breathing and mindfulness approaches that encourage your body and mind to fall asleep naturally.

Other cognitive treatments include controlling pre-bedtime activities and optimizing your sleep environment to increase your sleep duration. This may include limiting social media usage before bed and removing other distractions like bright lights or screens.

Medications

If the cognitive or non-medical intervention proves to be ineffective, sleep medicines are available that can help induce sleep. Some of these medications are available over-the-counter while others require a prescription.

Some individuals may form a dependence on sleeping medications, meaning they can’t go to sleep without taking medication. For this reason, it’s important to speak with your healthcare provider and review all your options before determining if sleep medication is right for you.

Habits for Healthy Sleep

Getting a good night’s sleep is dependent upon your sleeping habits and nightly routines. Also known as sleep hygiene, healthy sleep habits will leave you feeling rested and refreshed each morning.

Some good sleep habits include:

Going to bed when you feel tired
Not eating 2-3 hours before bed
Engaging in regular, daily exercise
Keeping the bedroom quiet and cool
Turning off electronic devices
Using an alarm clock to regulate when you wake up

Paying off sleep debt

If you fail to get your recommended amount of sleep, you’ll begin accumulating a sleep debt. For instance, if you need eight hours of sleep but only get five, you’ll have a sleep debt of three hours. If this pattern continues throughout the week, your sleep debt will climb, and the effects of sleep deprivation will quickly take hold.

The only way to pay off your sleep debt is to start getting the sleep you need, along with some extra time each night, or with naps, until the debt is fully ”paid off”. Once you’ve paid off the sleep debt, you can resume your normal sleeping schedule. 

Even if paying off your sleep debt seems impossible, remember that it can be done with conscious effort. While repaying tens or even hundreds of hours of sleep debt may seem out of reach, it can be accomplished by reflecting on your current sleep habits and making adjustments whenever necessary.

Consider using a sleep tracker to fully understand your sleeping habits. Once you’ve finally woken up feeling refreshed and recovered, you’ll have paid off your sleep debt in full.

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Melatonin supplements have been used for decades to promote sound, natural sleep. This natural hormone that’s also produced by our brain’s pineal gland. More on this in just a moment.

While melatonin may help combat sleep problems or even sleep disorders, recent clinical trials suggest this natural hormone can improve anxiety disorders too. Some believe this is because melatonin improves sleep, which reduces anxiety, while others suspect melatonin may directly impact anxiety symptoms to counteract this mental health disorder.

So, what’s really happening beneath the surface? Read on to learn how melatonin may help your anxiety, how you can use it, what potential side effects it may have, and more.

What Is Melatonin?

Melatonin is a hormone produced primarily at night by the pineal gland that regulates your circadian rhythm — the 24-hour sleep-wake cycle that tells us to sleep when it’s dark and stay awake during the day. Circadian rhythms are often controlled internally, but external factors, like sunlight, temperature, exercise, and more, can influence these rhythms as well.

In a perfect scenario, the pineal gland will secrete higher levels of melatonin at night to help you fall asleep and stay asleep. When morning comes, melatonin levels will fall and cortisol begins to rise to signal to your body that it’s time to slowly start waking up.

Unfortunately, this doesn’t always happen so effortlessly.

Factors such as noise, light, stress, working hours, jet lag, lack of exercise, poor diet, and many other factors can cause your body to produce low levels of melatonin. If your levels of melatonin are hindered, you may experience sleep deprivation, fatigue, or mood disorders among countless other troubles.

Fortunately for us, if we’re tossing and turning at night due to loud noises, bright lights, or a lack of melatonin production, we can take melatonin supplements to help us fall asleep.

Sleep and Mental Health

You may now be wondering how melatonin production relates to mental health. What does a hormone that aids in sleep regulation have to do with anxiety anyway? To answer this question, let’s take a step back to focus not on melatonin, but on sleep.

Sleep and mental health are very closely connected. Every 90 minutes or so, a healthy individual will cycle between four phases of sleep. Body temperature drops and heart rate slows during the first sleep phase. By the fourth phase, your body is working much harder than you’d think, performing physiological changes that boost your immune system and prepare your nervous system for another day.

Sleep disturbances that disrupt this transition between stages of sleep can wreak havoc on your brain. Your cognitive function may become impaired, stress hormones may be released, and above all else, your emotional regulation may not function as it should.

If this happens once, you can go to bed early the next night and make up for lost sleep without worry. Consider tracking your sleep with Biostrap’s Recover Set to gain valuable insights into the quality of your sleep, including sleep stages, movement, and awakenings, and how your nervous system recovers and adapts to stressors on any given night.

If your sleep efficiency is repeatedly impacted, your mental health may suffer in return. 

This is where melatonin may come to the rescue. By taking melatonin, you can help your body get the sleep it needs to recover well both physically and mentally. Melatonin treatment can be an efficient sleep aid that promotes healthier, consistent sleep. These positive effects of melatonin can thereby ensure your mind and body are healthy and ready to go, each and every morning.

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Melatonin for Anxiety: What the Research Says

Now that we’ve drawn a connection between melatonin and mental health, let’s take a closer look at the evidence and systematic reviews that support these claims.

Much of the human research on melatonin has been conducted on patients undergoing a surgical procedure. Surgery is often a stressful and anxiety-inducing process, and medications are often used to curb such anxiety. But recent research suggests melatonin may be equally as effective as prescription medication.

A 2015 meta-analysis that looked at studies comparing the use of melatonin to anti-anxiety medication and a placebo sugar pill found that taking melatonin before surgery was more effective at reducing anxiety than the sugar pill. Most studies also suggested melatonin was equally as effective as the heavier medication.

Some studies found that melatonin also helped reduce anxiety after the procedure, but other studies found no benefit.

A 2018 study found that melatonin helped reduce anxiety as well as an oral Alprazolam, a sedative drug used to promote sleep before surgery. A separate 2018 study that evaluated people who’d undergone heart surgery found that melatonin worked better than Oxazepam when it came to improving sleep and reducing the symptoms of anxiety after surgery.

From these studies, we can conclude that melatonin may effectively reduce anxiety before and after surgery, though we don’t yet know if it’s equally effective with other forms of anxiety such as panic attacks. More clinical studies are needed.

Different Forms of Anxiety

It’s important to keep in mind that anxiety is an umbrella term used to describe conditions that are characterized by feelings of worry, anxiousness, or fear that impact your daily life and performance. While some evidence suggests melatonin administration may help with anxiety, it’s not yet clear what forms of anxiety can be treated.

For this reason, it’s important to speak with your doctor before taking melatonin for anxiety. A healthcare professional is better equipped to understand the causes of your anxiety and work through them with you. 

Using Melatonin for Anxiety

Using melatonin for anxiety is as simple as taking a melatonin supplement before bed. These supplements come in tablet form and can be taken by mouth or dissolved under the tongue. Clinical studies suggest taking 3-10 milligrams before bed for optimal results. Higher doses of melatonin do not necessarily work better. However, age, body weight, and sensitivity to melatonin may affect the recommended dosage.

As you begin looking for melatonin supplements, look for reputable, high-quality options. Supplements like melatonin aren’t regulated by the Food and Drug Administration (FDA), so it pays to do your research and find reliable and trusted sources. For example, some supplements are verified by the United States Pharmacopeia, which means they’ll be free of contaminants and safe to consume.

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Side Effects and Risks

Supplementing with melatonin is a simple and low-risk option. While its short-term use has been found safe, more studies are needed to evaluate any long-term use effects. Unwanted side effects or adverse events rarely occur, and they’re often mild if they do. 

According to the Mayo Clinic, side effects may include headaches, dizziness, nausea, or upset stomach. Additionally, melatonin may interact with blood thinners, blood pressure medication, and other medications that cause sleepiness.

If you’re an older adult or you happen to suffer from a medical condition that requires medications such as these, speak with your doctor to determine if melatonin is right for you. They may be able to offer an alternative medication to help you find short-term or long-term relief from anxiety.

Should You Take Melatonin for Anxiety?

Melatonin has been studied as an alternative and natural sleep aid for decades, but research hasn’t yet determined if it works for all forms of anxiety. Consider talking with your doctor to determine if using melatonin for anxiety is the right choice for you. If the root cause of your anxiety is due to poor sleep quality, melatonin could be the key to falling asleep with ease and waking up feeling well-rested and ready to conquer the day.

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When it comes to getting enough sleep, we have a habit of trying to cut corners. Seven or eight hours of sleep may sound ideal, but rarely do we seem to have the time.

According to the National Sleep Foundation, older adults should sleep between 7-9 hours each night. This recommendation only increases amongst teenagers, preschoolers, and toddlers. Yet despite this advice, 45% of Americans say that poor or insufficient sleep has affected their daily lives at least once in the past week.

Getting a good night’s sleep isn’t easy, but it’s essential. Let’s pull down the sheets to learn more about sleep, why 6 hours of sleep simply isn’t enough for most people, and what we can do to ensure we’re getting the hours of shuteye we need.

The Basics of Sleep

There are four primary stages of sleep to be aware of, and we collectively refer to these stages as the sleep cycle.

The first stage is the lightest stage of sleep when you’re just dozing off. During this stage of drowsy sleep is when you may experience slight twitching such as Hypnic jerks, and you can also easily be woken. Your muscles will relax and your brain will begin to slow down as your body prepares for a more restful, deep sleep.

The second stage of sleep is when body temperature will begin to drop and heart rate and breathing rate both slightly decrease. You can’t be woken as easily during this stage of sleep, and your brain will continue to slow down as bursts of brain activity called sleep spindles occur. Research suggests sleep spindles protect the brain from awakening during sleep.

The third stage of sleep is known as slow-wave sleep. This is the most restorative stage of sleep and is marked by delta brain waves. Some of the most essential bodily processes occur during this stage including hormonal balancing, human growth hormone release, brain detoxification and memory consolidation.

The fourth and final stage of sleep is known as rapid eye movement, or REM, sleep, and this is where dreaming takes place. While your muscles will be “paralyzed”, brain waves will become more active, behaving nearly as if you were awake. Getting an adequate amount of REM sleep is very important for cognitive functions as well as memory. 

Generally speaking, your body will spend more time in deep sleep during the first half of the night and more in REM during the second half.

Ensuring you reach each of these four stages of the sleep cycle is extremely important. One sleep cycle, which will include all four stages of sleep, will often last approximately 100-120 minutes, and you’ll transition through four or five full cycles per night.

For Most Of Us, 6 Hours of Sleep Isn’t Enough

We hate to burst your bubble, but six hours of sleep just isn’t enough for the average individual. While some people do well on only six hours of sleep, most of us would benefit from an extra hour or two of additional rest. Below we’ve included the nine primary sleep groups identified by the Centers for Disease Control and Prevention, along with their corresponding sleep recommendations.

Newborns
​Newborns should receive between 14 and 17 hours of sleep, though 11 to 13 hours is acceptable as well. Ultimately, newborns shouldn’t sleep less than 11 hours per day.

Infants
Infants should sleep between 12 and 16 hours, including naps.

Toddlers
Toddlers should sleep between 11 and 14 hours each day, including naps. Toddlers shouldn’t sleep less than 9 hours per day.

Preschoolers
Preschoolers should sleep between 10 and 13 hours per day, including naps.

Children (6-12 years of age)
Children should get 9 to 12 hours of sleep.

Teens (13-18 years of age)
Teens should get 8 to 10 hours of sleep per day.

Adults (18-60 years of age)
Young adults should get 7 to 9 hours of sleep per day.

Older Adults (61-64 years of age)
Older should get 7 to 9 hours of sleep per day.

Seniors (65 years of age and older)
Seniors should get at least 7 to 8 hours of sleep each night.

Is 6 Hours of Sleep Enough for You?

While 6 hours of sleep isn’t enough for most of us, there are signs you can watch for to determine if 6 hours of sleep is enough for you. For instance, yawning, fatigue, brain fog, and irritability are telltale signs that you’re simply not getting enough sleep.

Other symptoms of tiredness or sleep loss include a lack of motivation, clumsiness, and increased appetite. If you’re sleeping for six hours or less per night while experiencing these symptoms, you’ll need to increase the amount of sleep you’re getting to reflect nightly recommendations for your age, or you’ll need to find ways to improve upon your quality of sleep.

Did you know that Biostrap offers an advanced sleep tracking and analysis feature? In addition to the basic sleep offerings, the Biostrap Sleep Lab provides more frequent biometric recordings (up to every two minutes), plus after a 15-day baseline, you can get personalized sleep time and wake-up time recommendations to help optimize your circadian rhythm and achieve improved sleep quality and recovery. 

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Why Aren’t You Getting Enough Sleep?

Poor sleep or a lack of sleep can often be attributed to a number of factors. From taking sleep for granted to consuming caffeine before bed, sleep problems are widespread. Below you’ll find the common reasons people don’t get enough sleep.

Stimulants

Stimulants such as caffeine, alcohol, and even sleeping pills can interfere with your ability to fall asleep and stay asleep. While substances like alcohol may evoke the feeling of sleepiness, in reality, your sleep will be very restless. Sleeping medications, on the other hand, may be okay to use occasionally, but these become less impactful over time, and you may become dependent on them to fall asleep.

Shift Work

Those who work changing shifts have a more difficult time establishing a consistent sleep-wake pattern. While some adjust to these changes better than others, shift work can influence your circadian rhythm and drastically reduce the amount of sleep you should be getting each night.

Eating & Drinking Late

Eating late may impact the quality of your sleep. Going to bed on a full stomach will not only keep your body busy digesting what you just ate, instead of focusing on sleeping, but as elevated blood sugar levels trigger an insulin response, it can also cause a spike in cortisol which will keep you from transitioning into the sleep stages mentioned above.

Not to mention, certain unhealthy food choices may even cause heartburn, chest discomfort or bloating that may keep you up at night.

As a result, it’s best to avoid any late night snacks before bedtime. If you’re hungry, eat something small, such as a teaspoon of nut butter, and drink a glass of water or a cup of tea. 

Stress

Stress may keep us up at night and disrupt our sleep schedule. Elevated stress levels may keep your fight-or-flight, or sympathetic nervous system, activated, blocking your chance to tap into the parasympathetic, rest-and-digest, nervous system and get a restful sleep. Give yourself a chance to relax and unwind before bed — meditate, journal or do some breathwork — to help your body wind down. If stress is still stopping you from getting quality sleep, speak with your doctor to find techniques for coping with stress.

Sleep Disorders

​Sleep disorders are one of the most common reasons we suffer from sleep deprivation. Sleep apnea, night terrors, insomnia, and more can influence our sleep habits for days or even years at a time. If you suffer from a chronic sleep disorder that stops you from getting a good night’s sleep, consider talking to your doctor to determine what you can do to get back to bed.

Healthy Habits to Develop

Our body’s circadian rhythm is always telling us when it’s time to sleep and when it’s time to wake up. When this internal rhythm is disrupted, however, we’re left with a myriad of negative consequences leading to poor sleep. With this in mind, here are some tips on how to improve your sleep patterns so that falling asleep becomes a breeze.

Follow a Sleep Schedule

It may seem like a no-brainer, but your body prefers a sleep schedule that allows you to fall asleep and wake at the same time each day. This can also reduce your risk of heart disease, which sleep deprivation can increase your risk of developing.

Watch What You Eat

Avoid heavy meals close to bedtime and keep snacking to the minimum. Drinking water or tea before bed is healthy, but too much fluid can result in frequent bathroom trips that negatively impact your sleep duration.

Avoid Bedtime Distractions

Bedtime distractions such as digital screens, bright lights, and loud music can stop you from getting a good night’s sleep. Consider turning off your phone, dimming the lights, and reading a book before bed to allow your body and mind to wind down. A healthy bedtime routine that’s free of distractions will put your head in the right place before it hits the pillow.

Sleep Medicine

Though sleep medicine isn’t recommended for everyone, certain individuals may benefit from sleep medications that aid in falling asleep. If you find yourself suffering from a lack of sleep on a consistent basis, talk to your doctor to determine if sleep medicine is the right avenue for you.

So, Is Six Hours of Sleep Enough?

At the end of the day, six hours of sleep isn’t really enough for the average person. While we all know someone that functions well on less sleep, the side effects that come with a lack of sleep such as weight gain and compromised cognitive performance are reason enough to ensure you’re getting your recommended amount of sleep. While getting the sleep your body craves can be difficult, every hour of sleep you get makes an impact on your overall health.

Consider tracking your sleep with the most advanced digital health solution that’s available right now. Gain valuable insights into your sleep quality and start introducing a data-driven approach to understanding how your lifestyle choices are making an impact on your sleep and recovery.

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Have you ever woken up after an eight-hour night of sleep, only to still feel tired? We all have nights where we can’t sleep, whether it’s due to insomnia, hormonal changes, exercising or eating too late, or feeling anxious and restless. Not being able to sleep from time to time is an occasional occurrence for most people, but one that doesn’t cause them much trouble.

On the other hand, there are people who are tired all the time. Being constantly sleepy isn’t normal, and it could be a symptom of a more serious condition. If you’re always sleepy no matter how much sleep you get, here’s what could be causing you trouble — and how to get back to sleeping soundly.

Why Am I Always Sleepy No Matter How Much Sleep I Get?

Everyone deserves to get a good night’s sleep and wake up the next day feeling refreshed and rejuvenated. Unfortunately, this isn’t realistic for people who feel tired all the time. It can be especially frustrating for people who experience tiredness and low energy levels on a daily basis, even when they go to bed early and try to sleep all throughout the night.

The first thing to look at is the amount of sleep you get each night. The National Sleep Foundation recommends 7-9 hours of sleep per night. Yet, if someone is physically active throughout the day or has additional medical conditions, this can vary.

Sleep problems can also be a result of over-reliance on sleep medications, including synthetic pills as well as more natural approaches like melatonin or valerian. While natural remedies may be safer and have fewer side effects, relying on any type of medication to help you sleep can mask underlying sleep problems.

It may help to invest in a sleep tracker to better understand your sleep patterns during the night. A sleep tracker, like Biostrap, can help you understand how much time you spend in deep or light sleep, how long it takes you to fall asleep, how many times you wake up during the night, whether you snore or move a lot, and more. Such sleep tracker data can provide valuable insights into how much quality sleep you’re getting, and whether or not it’s time to introduce a lifestyle change.

Sleep Disorders and Persistent Tiredness

Quality sleep is essential for optimal recovery and performance, yet many people struggle with it. Are you constantly asking yourself, “Why am I tired all the time?” If so, it might be time to explore additional causes of your tiredness that may be beyond your control. Here’s a look at sleep disorders and medical conditions that may be affecting your quality of sleep and contributing to chronic tiredness.

Sleep Apnea

Sleep apnea is one of the most common medical conditions causing chronic sleepiness. Specifically, obstructive sleep apnea “occurs when your throat muscles intermittently relax and block your airway during sleep,” according to the Mayo Clinic. Obstructive sleep apnea (OSA) cannot only be serious, but it is the most common form of sleep apnea yet it’s often left undiagnosed.

According to a study published in Science Direct, “OSA affects approximately 20% of US adults, of whom about 90% are undiagnosed.”

The two main symptoms of sleep apnea are excessive daytime sleepiness and loud snoring. Sleep apnea is also a common reason why people who maintain a consistent, healthy bedtime routine still feel tired the next day. High blood pressure, being overweight, smoking, diabetes, and narrowed airways are all symptoms of sleep apnea.

One helpful solution for sleep apnea is a treatment called Continuous Positive Airway Pressure (CPAP). This is simply a face or nasal mask that offers a consistent stream of airflow into the nasal passages, keeping the airway open. This is a non-invasive treatment and can help you improve the quality of your sleep. Meanwhile, the common medical advice for overweight people with sleep apnea is to engage in lifestyle factors that promote weight loss.

Chronic Fatigue Syndrome

When you feel like you’re never getting enough sleep even though you get the recommended 7-9 hours of sleep, it could be due to chronic fatigue syndrome (CFS). This condition causes persistent daytime sleepiness regardless of nighttime sleep patterns. It can be exacerbated by intense physical activity and intellectual stimulation. In addition to causing fatigue, it causes loss of memory, sore throat, unexplained muscle and joint pain, and frequent headaches.

While the cause of chronic fatigue syndrome is still unknown, according to the Mayo Clinic, it can be triggered by a variety of factors. These include viral infections, such as herpes and epstein-barr virus. It is also commonly associated with immune system problems and autoimmune disorders. Working with a therapist to take back control of your life and optimize your daily routines can help you address many of the CFS symptoms.

Additionally, a physical therapist can help you reduce your hypersensitivity to exercise and gradually begin helping you get active, which can stimulate blood flow, boost endorphins, and support higher energy levels.

Other Health Conditions Associated With Tiredness

The quality of your sleep is largely impacted by your circadian rhythm. Also known as your sleep-wake cycle, the circadian rhythm dictates influences when you will feel sleepy and when you will be more alert.

Circadian rhythm disorders, however, can disrupt these sleep patterns and create an inconsistent sleep cycle. People’s circadian rhythm can be disrupted by inconsistent sleep schedules, especially for those engaging in shift work and those who work late into the night.

Iron deficiencies are another common reason why people are always sleepy. In fact, feeling very tired is one of the most common symptoms of an iron deficiency. “This happens because your body needs iron to make a protein called hemoglobin, which is found in red blood cells. Hemoglobin helps carry oxygen around the body,” registered dietician Mary Jane Brown said in a Healthline interview.

Additional symptoms of iron deficiency include paleness, shortness of breath, headaches, dizziness, and heart palpitations. Iron deficiencies can be caused by poor nutrition, pregnancy, and inflammatory bowel disease. The good news is that most iron deficiencies are easy to address by increasing your iron intake and maintaining a balanced diet.

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Improving Your Sleep Hygiene

Poor sleep is often a side effect of poor sleep hygiene. For example, a lot of people struggle to maintain a consistent sleep schedule, which makes it hard for their body to adjust during the day. Consuming alcohol on weeknights, exercising too late in the day, using the bedroom for work, and staying on screens while in bed are a few examples of poor sleep hygiene.

Going to bed at the same time each night and setting your alarm clock for the same time each morning can create consistency in your sleep schedule and thus improve your quality of sleep.

This can get your circadian rhythm back on track. Such consistency around sleep is also a great way to train your body when to get tired in the evenings and when to wake up feeling alert. 

Removing electronics from the bedroom and staying away from screens before bed is another way to prepare your body for sleep.

Mental Health Management

Mental health is another pillar to consider when you constantly feel tired. Anxiety and stress are two common, yet often overlooked causes of fatigue. This is in part because stress may elevate cortisol levels, which in turn can disrupt a person’s ability to achieve good sleep quality.

Studies show that reducing cortisol levels and balancing the hypothalamic-pituitary-adrenal (HPA) axis can greatly improve sleep disturbances and overall sleep quality. The HPA axis is the body’s system for regulation, helping an individual to stay safe in response to constantly changing environments. This mechanism plays an important role in activating the body’s sympathetic nervous system (flight-or-fight mode), potentially causing further stress.

Taking care of your mental health can help the HPA axis to stay in balance and regulate cortisol levels so that your sleep quality won’t suffer the consequences. Regular stress management practices such as meditation, yoga, creative expression, and physical activity have all been found to help improve sleep and overall well-being, and balance the nervous system.

So, Why Am I Always Tired?

The quality of sleep you get matters. Whether you’re falling asleep at work or waking up groggy every day, it’s important to understand why you’re always tired.

If you feel like you’re sleeping for ample time throughout the night, your tiredness may be due to a sleep disorder, such as sleep apnea. It could also be related to chronic fatigue syndrome or an iron deficiency. Seeking out professional medical advice can help you get to the bottom of your persistent tiredness, so you can get back to feeling your best and stop losing sleep over it.

Reading time: 5 min

Have you ever found yourself falling asleep only to suddenly wake up because your body twitches? Maybe it feels like a jerking contraction you can’t control, as if your body convulses all at once. If you’ve ever encountered this strange sensation, then you’ve experienced what’s referred to as a hypnic jerk.

Also known as hypnagogic jerks or sleep twitches, a hypnic jerk is an involuntary twitch that occurs as your body transitions from being awake to falling asleep. And though they may seem foreign in nature, research suggests that 60-70% of people experience sporadic hypnic jerks from time to time.

What Is a Hypnic Jerk?

Let’s start with a few of the basics. By definition, hypnic jerks (a.k.a. sleep starts, hypnagogic jerks, or myoclonic jerks) are nothing more than your body twitching as it transitions into the first stages of sleep. Named for the transitional period between being fully awake and falling asleep, the hypnic jerk is a harmless condition experienced by many.

Believe it or not, a hypnic jerk is very similar in nature to a common hiccup. Both a hiccup and a hypnic jerk are considered an involuntary muscle twitch known as a myoclonus.

Hypnic Jerk Symptoms

Because a hypnic jerk isn’t a disorder, it’s important to note that any symptoms you may experience aren’t cause for concern. Instead these symptoms are simply things you might experience while transitioning into a state of sleep. They include:

  • Falling sensations
  • Sweating
  • Rapid heartbeat
  • Jerking or rapid limb movements
  • ​Fast breathing
  • Dreams or hallucinations that lead to a startle

What Causes a Hypnic Jerk?

Unfortunately researchers haven’t been able to uncover exactly why the hypnic jerk occurs because both healthy and unhealthy people experience it. Theories, however, do exist that offer plausible causes.

Sleep Deprivation

As is the case with so many sleep disorders, some believe the hypnic jerk occurs due to poor sleep habits or sleep disturbances. For this reason, it’s pertinent that you develop a healthy sleep routine by sticking to a consistent sleep-wake schedule. Consider utilizing a sleep tracker to monitor your sleep patterns and gain a better understanding of your sleep.

Exercise

Exercising each day is important no matter your current state of health. However, some believe exercising before bed may cause your brain and muscles to remain active as you try to fall asleep. This may lead to side effects that include sweating, jerking, or frequent awakenings throughout the night.

Stress

Anxious thoughts and emotional stress can keep you tossing and turning at night when all you want to do is sleep. Because sleep is a healing period for both the mind and body, it’s quite possible that stress is causing your muscles to alert your body, even as it drifts off to sleep. Such alerts can occur in the form of twitches and jerks.

Stimulants

Nothing stops your body from falling asleep quite like stimulants do. Be it caffeine, nicotine, or any other stimulant, these substances can negatively impact your body’s ability to fall asleep and to reach deeper stages of sleep, like rapid eye movement (REM) sleep or slow-wave deep sleep.

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Evolution

Some research suggests the hypnic jerk is simply an evolutionary trait passed on to us by our ancestors from thousands of years ago. This may be the case when you consider that primitive humans slept in trees and, therefore, needed to ensure they wouldn’t wake up only after falling to the ground. The hypnic jerk may have once served us as an alert to readjust our sleeping positions while dozing in branches high above.

Who Experiences Hypnic Jerks?

While hypnic jerks can affect everyone, the American Academy of Sleep Medicine notes that adults are far more likely than children to experience hypnic jerks. The reason for this pertains to specific factors that affect adults rather than children, such as stimulant intake, emotional stress, and intense bouts of exercise. Hypnic jerks may still occur in children, but they are far less common.

Hypnic Jerk Treatments

Because the hypnic jerk isn’t considered uncommon or unhealthy, prevention is more adequate to stop it from happening in the first place. Follow the steps below that aim to help you transition into sleep and sleep soundly throughout the night.

Practice Good Sleep Hygiene: Sleep hygiene is nothing more than a fancy term for healthy sleeping habits. In order to sleep better, you first need to provide your body with a few basic essentials. These include exercising regularly, limiting exposure to digital screens a couple of hours before bed, avoiding bedtime snacks, and steering clear of stimulants that can keep you awake. Temperature also plays an important role, so make sure to check our our article on The Best Temperature for Sleep

Avoid Stimulants: Stimulants act as powerful shots of energy that flood your brain and body and keep you going. As enticing as that may sound at two o’clock in the afternoon when you grow drowsy, it does no good for your brain later in the night. Avoid caffeine, nicotine, alcohol, or other stimulants beyond midday, as these are likely to keep your physiology from being able to wind down when it’s time to sleep. And remember that while alcohol or wine may make you drowsy before bed, chances are they’ll disrupt your sleep later in the night. If you track your sleep with a Biostrap’s wrist-worn device, you may notice changes in your sleep patterns as well as biometrics, such as heart and heart rate variability.

Exercise Timing: While some of us enjoy being productive at night rather than during the day, do your best to complete any intense workouts by mid-afternoon. And if this isn’t possible, focus on low-intensity exercise in the evening, such as a walk after dinner, that won’t keep your heart racing into the night.

Breathing Exercises: Breathing exercises are an effective way of slowing down your heart rate, activating your parasympathetic (rest and digest) nervous system, and getting a restful night’s sleep. Consider utilizing a breathing technique known as “box breathing” that’s taught to Navy Seals. This technique aims to slow your heart rate and reduce stress by performing a specific breathing cycle for a short period of time: inhale for a count of 4, hold for a count of 4, exhale for a count of 4 and hold for a count of 4. Repeat this four times.

As unusual as the hypnic jerk may seem, following these simple tips will reduce the likelihood that hypnic jerks will disrupt your slumber. If your experience with hypnic jerks doesn’t improve after adopting these preventative options, consider talking with a licensed health clinician to discuss your options.

Living With Hypnic Jerks

While the hypnic jerk may come across as an unhealthy or unnatural occurrence, in truth, it’s a completely normal experience that many of us know well.

If your experience with hypnic jerks has you concerned or is keeping you awake, don’t be afraid to speak with your doctor or a licensed healthcare provider to discuss your treatment options.

If you find yourself experiencing hypnic jerks regularly, consider making an appointment with your doctor as this may be a symptom of poor sleep patterns or lingering stressors.

At the end of the day, remember that hypnagogic jerks aren’t uncommon, nor are they a disorder. Take some time to relax before bed, treat your body well, and you will reduce the likelihood that you’ll wake due to an unforeseen twitch.

Reading time: 6 min

What do caffeine, lion’s mane mushroom, and green tea have in common?

They’re all sources of natural nootropics, or cognitive enhancers, used for brain health. While they may be new to many of us, nootropics have been used in both Chinese medicine and Ayurvedic healing for thousands of years.

Whether it’s boosting brain power before a big test or warding off memory loss in old age, people use nootropics for an array of personal and professional reasons. Regardless of what people use nootropics for, everyone’s looking at the same goal: to get more done and become more efficient in a shorter amount of time.

This demand for productivity has increased sales of both natural and synthetic nootropics across the globe. And in a market that’s poised to reach $6.29 billion by 2028, according to Verified Market Research, you might just be wondering what nootropics can do for you. Here’s what you need to know about naturally-sourced nootropics that can speed up your smarts.

What Are Natural Nootropics?

Nootropics are any compounds, supplements, or drugs designed to improve cognitive function. They’re used by people all over the world to improve intelligence, creativity, and motivation. In addition to supercharging productivity, nootropics can make you smarter and less stressed, holistic health practitioner Shari Auth told The Thirty.

“Nootropics offer a range of cognitive benefits, including faster reaction time, increased alertness, improved memory, and decreased mental fatigue and fog. Some nootropics are also adaptogenic, meaning they help your body manage stress,” Auth added.

Since there are so many medicines, plants, and substances that offer these benefits, there remains a debate about what is and isn’t a nootropic. Psychologist and chemist Dr. Corneliu Giurgea was one of the first scientists who researched nootropics and attempted to define a number of features that would classify as such. According to his definition, a true nootropic may:

– Improve learning and short-term memory retention
– Increase resilience to stress hormones and trauma
– Protect brain cells and improve brain bioactivity
– Promote intercellular communication

Have no side effects similar to other neuro-psychotropic drugs

Supplementing With Natural Nootropics

While Nootropics can have many benefits for brain health, they shouldn’t be used as a substitute for healthy habits. Getting enough sleep, eating a nutritious diet and managing stress are fundamental for achieving optimal cognitive performance, Chris D’Adamo, PhD, at the University of Maryland, told WebMD. Once a person incorporates these changes into their life, nootropics can serve as an additional bonus for improving mental sharpness, reducing mental fatigue as well as the chances for age-related cognitive decline. 

There are a wide range of brain boosters available, but some come with safety concerns and side effects. That’s why it’s so important to know what to look for when starting a search for nootropic supplements. The first distinction to make is between synthetic and natural nootropics.

Synthetic Nootropics

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Pills spilling out of pill bottle on white background

Synthetic nootropics are manmade pills designed to boost cognitive functioning using chemical ingredients. So called “smart drugs”, such as Modafinil, Racetams, Adrafinil, and Noopept fall into this category. These compounds do improve mental function, but many also come with side effects and potential long-term consequences.

Take Modafinil, for example. This drug for people with sleep disorders is becoming a particularly popular choice to boost alertness and energy. While the research on Modafinil remains scant, looking at how the drug works may offer insight into possible side effects down the road.

“Part of the way Modafinil works is by shifting the brain’s levels of norepinephrine, dopamine, serotonin, and other neurotransmitters; it’s not clear what effects these shifts may have on a person’s health in the long run,” as Markham Heid pointed out at TIME.

Common focus-enhancing pills like Ritalin and Adderall also classify as nootropics. These drugs are used widely both by ADHD patients and those without the condition — and both groups experience their negative effects. Aside from being addictive, Adderall and Ritalin have been linked to insomnia, hallucinations, seizures, heart trouble, and sudden death in healthy individuals.

Many proponents of Giurgea’s theory don’t classify these drugs as nootropics.

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Natural Nootropics

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Traditional Chinese Herbal Medicine Nature Alternative

If the side effects of synthetic nootropics aren’t reason enough to avoid them, consider the abundance of natural nootropics found in the natural world. Plants and herbs offer a wide range of adaptogenic, or stress-relieving compounds that support increased focus and relaxation.

Natural nootropics are much safer than synthetic forms because, in their purest version, they don’t produce side effects similar to other neuro-psychotropic drugs. Look for high-quality nootropic herbs that are standardized or that feature certain trademarks or labels, such as GMP, which denotes good manufacturing practices. Also look for Nootropics without artificial ingredients or common allergens. Manufacturers concerned with safety will clearly define the presence of ingredients and allergens, such as gluten, soy, and dairy.

Here’s a look at the best natural nootropics, and how they support the mind and body.

Green Tea and L-Theanine

Green tea is a natural source of L-theanine, a common and efficient nootropic. Multiple studies have shown L-theanine to increase attention performance, improve sleep, boost reaction time, and promote relaxation. It could also be therapeutic for patients who suffer from high anxiety. These benefits are linked to L-theanine’s neuroprotective effects, meaning it can restore and regenerate nerve cells in multiple ways.

Bacopa Monnieri

Brahmi, or Bacopa monnieri, is a fundamental herb in Ayurvedic medicine. It thrives in wet, tropical environments and can survive well under water. Similar to many other natural nootropics, the plant, its extract as well as isolated bacosides are known to support mental performance while reducing stress and having anti-inflammatory properties as well. Another perk of supplementing with Bacopa Monnieri is that it contains adaptogens, which fight off the free radicals and oxidative stress that’re linked to many modern lifestyle diseases, including heart disease, diabetes, and cancer.

Ginseng

Ginseng is one of the oldest and most popular adaptogenic herbs. Stemming from traditional Chinese medicine, it’s a long, light brown root with green leaves and a bitter flavor. The two most popular varieties are American (Panax quinquefolius) and Asian (Panax ginseng), both of which have a positive effect on the immune system.

Ginseng can support healthy blood sugar levels and increased concentration may help with menopause, cancer, blood pressure, and heart disease. Since ginseng is a powerful herb, it has the ability to interact with other drugs and may not be a good choice for people taking certain medications, so please consult with your doctor before taking Ginseng as a supplement.

Rhodiola Rosea

Also known as rosenroot, arctic root, or golden root, rhodiola rosea is a mountain herb that grows in cold climates. It contains over 140 active ingredients and has both antidepressive and anti-fatigue effects and is also used to treat anxiety in Russia and Scandinavia. To test its antidepressive effects, a study compared rhodiola to the antidepressant medication Zoloft that’s active ingredient is sertraline. Findings showed that, while the chemical drug had a greater effect on reducing overall symptoms of depression, the herb was easier to tolerate because it was generally without side effects.

Lion’s Mane Mushroom

Lion’s mane mushroom is a shaggy white mushroom that can be consumed cooked, raw, dried, or in tea form for improved brain function. While there’s no definitive report linking lion’s mane to Alzheimer’s disease prevention, a study on mice has shown the mushroom to have neuroprotective impact on treating or preventing neurodegenerative diseases. These are often a cause of chronic inflammation, cell death, and brain damage in patients. More research is needed to see if the mushroom has the same effect in humans.

Ginkgo Biloba

Lush and leafy, ginkgo biloba is one of the oldest living tree species. It’s a popular natural nootropic that may have a positive effect on cognitive function, anxiety and stress management. Additionally, studies have shown the use of the herb to reduce symptoms of mild cognitive impairment and Alzheimer’s disease.

Gingko may play a role in improving blood flow, which can support artery health and reduce the chance of stroke. Other studies demonstrate the positive impacts of Gingko on eye health. More research is warranted, but preliminary findings suggest that supplementing with ginkgo biloba may be beneficial in treating age-related macular degeneration, the leading cause of vision loss.

Choline

The body only makes a very small amount of choline in the liver; however, it isn’t sufficient to meet the needs of humans. Therefore, we must get it from our diet or from a choline supplement. Choline is often grouped with B vitamins due to its essential role in regulating liver function, metabolism, brain development, and muscle movement. While it’s rare to be deficient in choline, certain groups of people may be more at risk. These include endurance athletes, post menopausal women, pregnant women and people who consume high amounts of alcohol.

Piracetam

Piracetam is a natural nootropic that, like many others, is used for cognitive enhancement. It has been found that Piracetam may help working memory, intellectual function, learning, and concentration. Studies have also shown that Piracetam enhances ATP production, but when it comes to treating cognitive decline, the right dosage is key. A study of older adults showed significant difference in cognition improvement with a dosage of 1,600 mg three times per day. However, there was no difference in cognition with patients who received 800 mg three times per day.

Natural Nootropics for Health

An increased interest in brain health and productivity has given rise to a variety of synthetic supplements, but not all of these compounds are without concern. Since many synthetic nootropics may have side effects, natural nootropics are a much healthier and safer alternative.

Whether it’s improving mental performance, reducing the risk of disease, or raising your resilience against stress, natural nootropics offer a wide range of benefits for overall well-being and cognitive fitness. Understanding how to incorporate these supplements into your life can help you better understand your health and how to optimize it.

Reading time: 9 min

Restless Leg Syndrome (RLS) is a common affliction which affects as much as 10% of our population, particularly those middle-aged or older. Women are also more prone to RLS, although it can be found amongst men and younger people as well.

Often caused by a combination of mental and physical factors, RLS can be treated at home and without a doctor’s care, and with treatment typically involving some monitoring and a few simple lifestyle changes.

However, if you do suffer from it, not only can it be uncomfortable—particularly while in confined spaces—it can also lead to difficulty falling asleep and staying asleep.

Here is what you need to know about RLS, its effects on us, and how you can best mitigate its effects.

What is Restless Leg Syndrome?

Restless Leg Syndrome is can best be described as an unpleasant twitching, cramping, or tickling sensation in the leg muscles which urges the sufferer to move to seek relief.

So far as causes for these symptoms, there are both mental and physical explanations for why they occur, which we will go over after helping you understand just what RLS is.

First, there are 2-types of RLS: Primary (AKA Idiopathic), and Secondary. There is also a similar disorder which can lead to RLS called Periodic Limb Movement Disorder (PLMD) in which limbs (most often legs) twitch or spasm uncontrollably during sleep. However, for now, let’s consider the 2-types of RLS:

  • Primary, or Idiopathic RLS—This is the most common type of RLS, although it is without a known cause, other than that it is likely inherited. It usually starts in childhood and is lifelong, with symptoms typically worsening with age.
  • Secondary RLS—With secondary RLS, onset is sudden, and usually due to a disease, medication, or other condition. It usually starts in the mid-forties, and symptoms don’t worsen with age. Symptoms are, however, usually more severe, and can be caused by arthritis, pregnancy, diabetes, kidney disease, iron deficiency, certain medications, or other causes.

It should also be noted that while RLMD is different than RLS, symptoms of it occur in around 80% of patients with RLS. Both also affect sleep by making it hard to fall asleep, and hard to remain asleep due to recurring episodes throughout the night. It is for these reasons that both are classified as sleep disorders which can lead to other problems due to lack of sleep, such as:

  • Daytime sleepiness
  • Irritability
  • Mood swings
  • Difficulty concentrating
  • Depression
  • Depleted immune system
  • Weight gain
  • Accident proneness
  • High blood pressure

While symptoms of idiopathic RLS often get worse with age, some sufferers may go long periods of time without symptoms. However, some symptoms of secondary RLS may be temporary, such as with pregnancy, passing conditions, illness, or medications.

What Causes Restless Leg Syndrome?

First, we need to point out that the word “idiopathic” literally means “…any disease with an unknown cause of apparently spontaneous origin,” per Wikipedia. Clearly, this indicates that for primary RLS sufferers, there is no known source of their condition.

That said, it should also be noted that in nearly half of all primary RLS cases, there is a family history of the affliction, which indicates that genetics may be a primary cause.

However, for those suffering from secondary RLS, there is usually a cause and effect which can be identified. These causes can include:

  • Consumption of alcohol—Even though a few drinks may help you fall asleep, alcohol interrupts the deep, slow-wave delta sleep patterns you need for full, rejuvenating sleep. Not only that, it also has been purported to block the production of certain sleep chemicals in the brain which are responsible for maintaining circadian cycles, which leads to sleep interruptions throughout the night, and it can worsen breathing difficulties, such as with sleep apnea.

And, these factors are likely why alcohol often triggers RLS in sufferers, which makes avoiding alcohol before bed a good idea for RLS sufferers.

  • Certain medications—Medications such as sedating antihistamines and anti-nausea drugs can inhibit production of your brain’s dopamine, which in turn can lead to RLS. Other medications such as antidepressants and antipsychotic medications can cause an increase in your body’s serotonin production, which can also lead to RLS episodes in the night.

Fortunately, your doctor can usually adjust your dosage to a level where your RLS is more manageable, and in a worst-case scenario, many medications are either temporary, or have an alternative for sensitive users.

  • Pregnancy—Often attributed to a lack of iron, around 20% of all pregnant women experience RLS around the 3rd trimester. Your doctor can identify an iron deficiency through a simple blood test, and iron supplements or iron-rich foods are an easy addition to your diet.

Symptoms of RLS will also usually disappear with the end of pregnancy.

  • Chronic diseaseDiabetes, Parkinson’s Disease, and kidney failure can also cause RLS. However, symptoms of RLS can often be resolved by treating the disease or medical condition.
  • Tobacco use—Amongst the MANY reasons to stop smoking or chewing tobacco is its connection with RLS. Not only are tobacco users damaging nearly every other aspect of their health through their habit, nicotine is a stimulant which disrupts sleep in much the same way as having coffee before bed can. This in turn can lead to RLS—not to mention breathing problems, bad breath, high blood pressure, cancer, and…well, you get the idea. Just stop already, okay?
  • Caffeine—While most of us understand that caffeine is a stimulant, we may not always know where it is lurking. And, as with other sleep-disrupting substances, caffeine consumption too late in the day, or from an unexpected source can lead to poor sleep and symptoms of RLS.

Remember that foods containing chocolate, some teas (even some “herbal” teas!), and many soft drinks can contain enough caffeine to keep you awake, and your legs restless during the night.

  • Stress—It may be your job, your situation, or any one of many other factors which is causing it, but the bottom line is, stress can lead to symptoms of RLS, along with poor sleep.

This is due to stress causing your adrenal glands to release cortisol—AKA, the stress hormone–which it does as a “fight or flight” response. This in turn helps you become mobilized and ready for action, or in other words, the opposite of what you need for a good night’s sleep!

While there are other possible causes of secondary RLS, these are some of the most prominent ones. As you can see, most are related to sleep disruption, meaning if you are suffering from RLS and cannot pinpoint the cause, look for reasons pertaining to your not sleeping well. These can be anything from a magnesium deficiency, to poor sleep hygiene in the sleep chamber.

Mitigating the Effects of RLS

Now that you have some understanding of RLS and its causes, it is time to go over how to manage your symptoms. Naturally, this means first determining the cause of your symptoms, as well as monitoring their effects.

For this, a device such as a Biostrap can be invaluable, since using one can help you track such numbers as Heart Rate Variability (HRV) and Peripheral Capillary Oxygen Saturation (SpO2), both of which are key biomarkers in helping measure the quality of your sleep.

But why is this?

Simple. These biomarkers will help you to understand your sleep habits, as well as to show you the overall quality of sleep you are getting. From this, you can better measure improvements as you go along, as well as to show you what is—and is not—working in your treatments of RLS.

However, let’s start by going over some treatments for your primary and secondary RLS symptoms.

First, sleep hygiene is of key importance in getting a healthy night’s sleep, which in turn can help relieve your symptoms.

But just what is “sleep hygiene” anyway?

Simply put, good sleep hygiene is habits and practices which help to improve the quality of your sleep. These can include:

  • Getting some exercise—Daily exercise can help you fall asleep more easily and can also help you stay asleep through the night.

However, you should avoid vigorous exercise, especially within 3-hours of bedtime, since heavy exercise can have the opposite effect of light, aerobic exercise on your sleep. This is because when you do heavy weight training, high intensity interval training, or other forms of anaerobic exercise, your body is producing such stimulating hormones as norephedrine and cortisol, as well as adrenaline, which can remain in effect and keep you energized for hours after your workout.

Instead, try for 15-45 minutes of light to moderate intensity exercise each day, during which you can speak in full sentences without having to pause for breath. This can include walking, light running, swimming, or simply doing things like taking the stairs rather than the elevator during your day.

  • Keeping a consistent sleep/wake schedule—Establishing a consistent bedtime and adhering to it is an essential part of good sleep hygiene. This means not only putting down the remote and hitting the hay at the same time every night during the week, but on weekends and holidays as well (sorry!).

By going to bed and waking at the same time each night and morning, you can become a better and more efficient sleeper, which will lead to more sleep overall and a reduction in RLS symptoms.

  • Keeping your bedroom quiet, dark and cool—Sleep environment is crucial for good sleep, and by keeping your bedroom dark, quiet and cool, you can help ensure that you are getting the best quality sleep you can.

Try to keep your bedroom at between 60-67-degrees Fahrenheit, and block out any light from outside the room, as well as avoid keeping any lights—even a small night light—off while you are sleeping.

If you live in a noisy, urban environment or have other outside noises which cannot be avoided, try earplugs, or sound-blocking headphones which can also provide soothing sounds or white noise.

  • Avoiding blue light screens and all electronic devices before bed—We live in an age where we are constantly either checking our phones, on our computers, or are being entertained by movies and television shows. However, electronic devices and their screens may be the root of your insomnia, since the blue light emitted from electronic screens can stop your body’s production of the sleep hormone melatonin.

Try turning off all electronic devices a few hours before bed, and never watch TV while in bed!

By doing this, you can not only allow your body’s production of melatonin to be on schedule to help you get a fit night’s sleep, you also won’t be tempted to stay up and watch just one more episode of “Law and Order” before finally nodding off.

  • Avoiding naps during the day—While a nice afternoon nap may be a tempting way for you to hit your “refresh” button, it is not a good way to ensure a full amount of quality sleep each night.

This is because napping during the day can prevent you from being tired enough to easily fall asleep at night, which can then shorten the amount of REM (Rapid Eye Movement) and NREM (Non Rapid Eye Movement) cycles necessary in good, productive sleep.

Plus, if you are doing a good job of adhering to your sleep schedule, you should be getting enough sleep that a nap isn’t as tempting!

  • Sleeping on a comfortable mattress, and with comfortable bedding—What you sleep on can make all the difference in how well you sleep, and it all starts with your mattress. Make sure it is the correct firmness for you, and you should never sleep on one which is too old or worn-out. The firmness rating should match your weight and sleeping type (i.e. side sleeper, back sleeper, etc.), and you should be able to rise after a full night’s sleep without aches or pains—or any groggy, unrested feeling.

Your pillow should also be firm and supportive, and preferably made from natural materials which breath well and remain cool. The stuffing should not bunch up and flatten, and if your pillow is worn out or flat, it is time to replace it without hesitation.

Your bedding should include enough blankets to keep you warm without overheating you, and all bedding should be free of dust and dander, which can hinder sleep with allergies and breathing problems.

Sorry Fido and Fluffy, no more sleeping on the bed!

And, you may also be able to ease the symptoms of your idiopathic RLS with massage, warm baths, and either hot or cold packs, depending on what works best for you.

Other remedies which your doctor can help you with are:

  • Iron supplementation or adding additional iron-rich foods to your diet.
  • Dopamine agonist to improve dopamine production.
  • Dopaminergic agents to improve dopamine production.
  • Benzodiazepines, which are sedative medications such as Xanax or Klonopin.
  • Painkillers, such as aspirin or Ibuprofen.

Tracking Your Progress

Now that you have an idea of how to improve your symptoms, you can start tracking your results and verifying that things are working, which will show up on your sleep tracker numbers.

For instance, using Biostrap’s Sleep Score as an example, you can measure the quality of your sleep sessions over a 3 to 30-day period, over which such factors as deep sleep percentage, total awake time, time taken to fall asleep, HRV, and SP02 are measured.

Since each of these measures begins with a value of 20 that is reduced whenever it is off, your overall average will show you how much or little your RLS is affecting your sleep.

For example, let’s say that for most of the month, your HRV is doing fine at 20, but you then have a few nights where it drops to, say, 17. Clearly, this means that on those nights, your heart rate was showing more activity in your sleep, which means you likely experienced less deep, delta, or “slow-wave” sleep.

Now, you can also look at other factors which may have influenced your sleep that night. Did you stay up too late worrying about a work problem? Was the weather warmer, which made sleeping more difficult those nights?

Whatever the reason, having these numbers available makes it easy to figure out just what it is, and to avoid repeating it in the future.

Finally

Nothing can ruin a good night’s sleep like an episode of RLS, and nothing can cause your RLS symptoms to flair-up like not sleeping well can.

However, this 2-headed monster can be tamed, although it takes some discipline and understanding on your part of the cause and effect of your symptoms.

By tracking your sleep score and using it to measure a few key biomarkers, you can better ensure that measures you are taking to improve your sleep are reducing the incidents of your RLS. This in turn will lead to a better quality of sleep, as well as better overall health and wellbeing.

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What has 500 million neurons and can affect your mood, decisions and behavior? Your brain. Not the brain in your head, though, your second brain – the one located in your gut, better known as your enteric nervous system.

What Some People Won’t Do for Science

Study of the microbiology of our innards began as early as 1680 with Antonie van Leeuwenhoek, who one day decided to compare the bacteria in his mouth with that in his feces. He found a “striking difference” in microbes from each site, then extended his study to other people. Leeuwenhoek found distinct differences in the microbes of healthy people versus those who were diseased.

Enteric Nervous System

The enteric nervous system is the portion of our nervous system that stretches across our digestive system (as opposed to your central nervous system or autonomic nervous system). It’s known as a “second brain” because has its own reflexes, independent of  the brain or spinal cord.

Pioneer researcher Michael D. Gershon, MD, explains, “The enteric nervous system is the only part of the peripheral nervous system that is capable of mediating reflex behavior in the absence of input from the brain or spinal cord.”

Neurons

The enteric nervous system is a system of neurons – five hundred million of them – that regulate the gastrointestinal tract..

Three kinds of neurons are found in the enteric nervous system: efferent neurons, afferent neurons, and interneurons,

The entire lining of our gastrointestinal system,  from our esophagus to our rectum, is wallpapered with these neurons. (So when someone trash talks that your “brains are in your butt” well, they kinda are.)

How Independent is Independent?

Even when the vagus nerve is severed, the enteric nervous system continues to function.  This proves that it operates independently of the brain and spinal cord. They do, however, communicate with and influence one another.

What does it do?

Our bodies move waste through the small intestine the same way an earthworm walks or a snake swallows a pig: the constriction and relaxation of muscles. This process is called peristalsis. In humans this undulating movement pushes waste forward through the small intestine like fans doing the wave at a stadium.

The function if the digestive system has long been known to convert food to energy and waste, through a combination of movement and chemical process. It turns out, however, that this system fuels far more subtle functions.

Your Mood

It turns out that the second brain, and the work it oversees in your gut is deeply tied to mood.

Neurotransmitters send signals to the brain that regulate your mood. The development of drugs to impact these neurotransmitters explosively changed treatment for mental illness. The treatment for depression changed drastically in the 1990s with the advent of Prozac and the other drugs that regulated these neurotransmitters. Serotonin is one such neurotransmitter that regulates mood, sleep and memory among other functions. Prozac and other SSRIs (serotonin selective reuptake inhibitors) allow more serotonin to circulate, improving mood and alleviating depression.

Serotonin, it turns out, is manufactured in large quantities in the gut. Your second brain produces serotonin and other neurotransmitters such as dopamine that move throughout your GI tract and your bloodstream.

It was Gershon, author of  The Second Brain who first discovered that serotonin worked as a neurotransmitter in the gut. This discovery  was, in his words, “viewed by the scientific world as outrageous.”

As the link between the second brain and mood has been studied, the significance of the connection increases. Meditation is known to increases dopamine. This production affects your mood, which in turn affects production of hormones and neurotransmitters. Neuro researcher Elisabeth Perreau-Linck discovered that mood and serotonin production might be a two-way street: changes in mood can increase serotonin production.

The rich get richer! The happier you are the more serotonin your body produces, and the more serotonin in your brain the happier you are, and so on.

This opens up research frontiers on new interventions for anxiety and depression.

Gut Feelings and the Biosphere

The Human Microbiome is a new frontier in medical research.

Microbiota and microbiome are often used interchangeably, but they are distinct:

  • Microbiota is the collection of microorganisms living on the surface and inside our body. Each human microbiota has trillions of microbial cells, mostly bacteria in the gut.
  • Microbiome is the entire collection of genes within microbiota

The microbiome of every person is complex and distinct.

A Tale of Two Genomes?

Humans have two genomes, the one inherited from our parents, and our microbiome, which is acquired.

Humans have about 22,000 genes in our entire genome, compared to 3 to 5 million genes in the human gut microbiome. The genetics of these microbes are vastly diverse compared to those found on our 23 chromosomes.

We humans are 99.9% genetically similar to other humans. But the microbiomes of our hands and guts can differ by 80-90%. For this reason, our gut microbiome is also called our forgotten organ.

Why Does it Matter?

The specificity of our individual biomes open immense opportunities for deeply personalized medicine

Microbial colonization begins immediately at birth. Although influenced by a variety of stimuli, namely, diet, physical activity, travel, illness, hormonal cycles and therapies, the microbiome is practically stable in healthy adults. This suggests that the microbiome plays a role in the maintenance of a healthy state in adulthood.

Interventions

Our gut biome is impacted by our very birth. This discovery has led to debate whether health disparities between babies born via C sections versus vaginal birth is linked to the sterile environment of the surgical birth, and the lack of exposure to the vaginal microbiome.

The relation between microbes and we human hosts is complex. Its composition is impacted by

  • Aging
  • Environment
  • Diet
  • Activity
  • Pathology
  • Disease

We can change the biome intentionally or inadvertently through a variety of factors.

  • changes in diet
  • prebiotics – indigestible substance spurs growth of “good” bacteria in the gut
  • antimicrobial-based intervention
  • probiotics – microorganism with live bacteria
  • fecal microbiota transplantation

Microbial imbalances are linked to disease both within the intestines (e.g., irritable bowel syndrome or colorectal cancer) and outside the intestines (allergies, asthma, or heart diseases).

Stress or disease causes random changes in bio gut. Alcohol consumption, cigarette smoking, environmental challenges, and autoimmune disorders each can trigger microbiome imbalances. Researchers hope to predict specific changes, or develop new treatments by changing the bionome.

New research brings us novel strategies to predict, diagnosis, monitor, treat or cure disease, for ex., probiotics to treat neurological disorders. Other studies have addressed gut bacteria and anxiety, schizophrenia, autism, depression and rheumatoid arthritis.

Treatments might include probiotics or transplant. This would be a highly personalized form of medicine due to the immense variability of microbiome from person to person.

Our brain and this second brain impact each other. The enteric nervous system is so complex, so discrete, that it was discovered far later than other more widely known parts of the central nervous system. For 100 years after its discovery, however, it was thought simply to control the movement (innervation) of our digestive tract, that is, simply moving food from point A to point B.

The stunning discovery, however, that housed within this system is a genetically complex, diverse, and individualistic bionome which controls what we do and how we feel, has opened to new areas of research and understanding, with infinite potential for innovative new treatments.

As one NIH study concluded: “There is huge potential for manipulating the microbiota to sustain, improve, or restore the microbiota in at risk or diseased individuals.” We don’t need two brains to figure out that’s a good thing.

Reading time: 5 min

Body temperature plays an important role in well-being. Getting too warm can signify a fever, while getting too cold can cause bodily systems to shut down. This balance is also important for sleep: if your body isn’t at the right temperature before bed, you may be too uncomfortable to dip into a peaceful slumber.

Learn how to sleep better by optimizing your environments for sleep. Knowing the best temperature for sleep (and creating a bedroom that meets that standard) is one of the best sleep hacks out there.

Here’s what experts have to say about the ideal temperature for restful sleep.

The Best Temperature for Sleep

Being too warm can cause restlessness, and being too cold can lead to muscle contractions and blood vessel constriction, all of which create insomnia. So how should you set your thermostat to ensure the best sleep possible?

According to The National Sleep Foundation, a cool room around 65 degrees Fahrenheit provides the best sleep for most people. However, the average body temperature can vary depending on your age and overall health.

Babies and toddlers, for example, need the room to be between 65 and 70 degrees to sleep well. Women of different ages and even during different times of the month might need more variations, such as a slightly colder than average room, as hormonal changes — for example ovulation — can elevate their normal body temperature.

Body Temperature and Sleep

Your body temperature directly influences your ability to sleep. Why? Because body temperature decreases in response to going to bed. “When you go to sleep, your set point for body temperature — the temperature your brain is trying to achieve — goes down,” Stanford University’s H. Craig Heller, PhD told WebMD.

The deepest phase of sleep, also known as slow-wave deep sleep or non-rapid eye movement (NREM) sleep, occurs in correlation with a drop in brain and core temperatures.This is why decreased body temperature leads to drowsiness, and increased body temperature makes us feel more alert (like when we’re exercising).

It’s also why the right bedroom temperature is so important. When you wake up during the night due to uncomfortable conditions, you decrease the amount of NREM and REM sleep your body receives. We need NREM sleep for whole-body restoration, brain detoxification, and REM sleep is crucial for learning and memory consolidation.

The Role of Sleep Disorders and Other Conditions

Natural changes in body temperature are referred to as thermoregulation, according to sleep expert Dr. Michael Breus. He points out that thermoregulation is part of the circadian rhythm, the 24-hour sleep cycle that keeps us awake during the day and resting when the sun goes down.

However, temperature regulation can be influenced by other factors, such as illness, medications, menopause, pregnancy, and sleep disorders such as sleep apnea. These can greatly affect both REM (rapid eye movement) sleep and deep sleep. Experiencing these circumstances can cause frequent waking throughout the night, lowering sleep quality and reducing your ability to perform well in everyday life.

But, according to Breus, better sleep can be achieved even when faced with hormone disturbances or sleep disorders. In fact, making a few changes to your environment and routine can help reset your internal thermostat to an ideal sleeping temperature.

Sleep Tips for Better Rest

Now that you understand how the body responds to temperature, you can work toward creating the optimal environment for a good night’s sleep. If you’re constantly hitting snooze when the alarm goes off, it might be time to consider how you can adjust your bedroom surroundings to achieve the rest your body needs.

Adjusting for Climate

No one wants to wake up with night sweats, yet setting the air conditioner to its lowest level can make the room too cold for comfort. If you’re someone who prefers the cold side of the pillow, you know how important it is to avoid overheating during the night.

One way to find a happy medium is to use a fan, which can make a room up to 10 degrees cooler. Using this method reduces energy costs and prevents you from getting too warm throughout the evening.

The most important thing to remember is that comfort is key. Think of your bedroom as a cave — it should be cool, dark, and most of all, quiet.

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Bedding and Mattresses

Your bedding is another important aspect of your sleep environment. For example, memory foam pillows and mattresses tend to trap heat and make you feel warmer, especially if you’re a stomach sleeper. One idea is to opt for moisture-wicking sheets that keep you cool during sleep. Cotton sheets tend to be breathable, and some pillows are made with cooling materials that promote airflow.

On the other hand you can opt for a gel mattress or a gel mattress mat to place over your memory foam mattress.
If you share a bed with someone else, a larger bed can prevent the transfer of body heat throughout the night, thereby reducing overheating.

These simple changes, in combination with maintaining a cool room, can help you maintain an optimal temperature and sleep better throughout the night.

Sleep Habits and Routines

Regulating your body temperature may seem difficult during warmer months, especially if you tend to wake up feeling too warm. One effective — and seemingly counterintuitive — method is to take a warm bath or shower 60-90 minutes before bedtime.

A warm bath positions your body for a cool down once you step out of the bathroom. This kickstarts the cooling cycle that makes your body feel drowsy before bedtime, helping you fall and stay asleep.

Doing this every night can get your body into a routine so that it associates a shower in the evening with the onset of drowsiness. Similarly, drinking a warm cup of tea can warm your body and promote the cooling process so that you feel sleepy before bedtime.

The Best Temperature for Sleep

Finding the ideal sleeping temperature for your body is an important factor for a good night’s sleep. However, there are several more puzzle pieces at play when it comes to creating the ideal sleep environment. Climate, bedding, and nighttime routines all contribute to when you fall asleep — and how well you rest throughout the night.

Taking control of these matters by learning more about your sleep patterns, can ensure that you don’t miss out on a restorative night of sleep. Your quality of sleep is directly affected by your body temperature, bed room environment, and night-time routine, so taking actions to optimize them is important for your health, longevity, and happiness.

How do you know if your sleep routine and bedroom environment is helping you sleep better? By measuring the quality of your sleep, of course. With Biostrap’s standard sleep tracking feature, you’ll gain valuable insights into your sleep quality, from the amount of light and deep sleep you get to time spent in bed as well as sleep latency and nocturnal awakenings, and more. In addition to that, the Biostrap Sleep Lab subscription provides even more comprehensive details including circadian rhythm analysis and individualized bed time recommendations.

Sleep is when the body resets, restores, recovers and performs several vital regulatory processes, so once you start sleeping like a pro, you will wake up with the energy and motivation you’ve always wanted.

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Respiratory rate is one of the main vital signs that measure a person’s health. Alongside body temperature, blood pressure, heart rate, respiratory rate is an essential measurement for determining well-being. 

Respiratory rate is the rate at which a full breathing cycle occurs, both inhalation and exhalation. While this is something that can be taken over by voluntary control, the majority of respiratory rate is an autonomic process, which occurs as a result of many inputs, including the respiratory center of the brain, which sends physiological sensory information throughout the body.

Age, weight and certain illnesses can all influence a person’s respiration rate. That’s why your normal respiratory rate may differ from the next person’s. If you learn to measure your respiratory rate, you’ll gain a better understanding of what is normal for you.

What Is a Normal Respiratory Rate?

The normal ranges for respiratory rate vary depending on a number of factors. For example, people who regularly practice deep breathing exercises, or those who play woodwind instruments, may take less breaths per minute, whereas people who are less physically fit may take more breaths per minute.

“We don’t really believe in comparing someone to a normal curve,” explains Kevin Longoria, MSc, a clinical exercise physiologist and the Chief Science Officer for Biostrap. “More importantly, we believe in comparing them to themself. We can see what someone’s normal respiratory rate may be and establish a trend. Then, you look at changes in the trend.” This allows you to determine what is a normal respiratory rate and what is abnormal for you as an individual.

In general, an abnormal respiratory rate is when the number of breaths per minute is under 12 or over 25 — but again, this can vary for every individual. A high respiratory rate means that the respiratory system is being overworked when it circulates oxygen through the blood and body. Conditions like asthma or sudden episodes, like an anxiety attack, can increase the number of times a person breathes per minute, resulting in a high respiratory rate.

In contrast, a child’s breathing rate would be different. “The normal respiratory rate changes significantly throughout the first several years of a child’s development,” says Longoria. For example, a baby up to 6-month old will usually have a breathing rate between 30 and 60 breaths per minute. A child between one and five will usually have a breathing rate between 20 and 30. By the time a child is 12, their breathing rate will usually be under 20.

According to Longoria, “abnormally high respiratory rates in children may be a sign of fever, dehydration, or conditions including bronchiolitis or pneumonia. Children may also experience rapid respiratory rates similar to adults due to other medical conditions including acidosis (with diabetes) and asthma.” And these are just a few of the factors that influence respiratory rate.

Factors That Influence Respiratory Rate

There are a number of common conditions that influence a person’s respiratory rate. For example, having anxiety and suffering from panic attacks can result in shallow breathing patterns and an acutely high respiratory rate for a short period of time (also referred to as hyperventilation).

“What’s really important when you look at respiratory rate is understanding autonomic control,” says Longoria. “When we look at the autonomic nervous system, it’s controlling all these voluntary processes like heart rate, respiratory rate, response to exercise, stress hormones, inflammatory processes — essentially things we don’t have to think about.” Factors such as exercise, stress, or changes in heart rate can influence respiratory rate involuntarily.

Shallow breaths or hyperventilation could be caused by the following conditions.

Lung and Airway Diseases

Lung diseases cause reduced oxygen uptake and prevent the lungs from working properly. For example, emphysema, severe/refractory asthma, and chronic bronchitis block a person’s airflow and contribute to an increasing sense of breathlessness.

These diseases are classified under the term Chronic Obstructive Pulmonary Disorder (COPD). Symptoms include shortness of breath, wheezing, chest tightness and chronic cough with and without mucus. COPD is primarily caused by smoking cigarettes but can also be associated with genetic conditions.

When it comes to factors that influence respiratory rate, “smoking is an obvious one,” notes Longoria. “If you’re smoking, then you’re getting more tar buildup and essentially causing what’s called a respiratory restriction.” Tar buildup in the lungs will damage your air sacs (alveoli) where gas diffusion takes place. “If we’re limiting the surface area of our lungs, our body will have to compensate with a higher respiratory rate.”

Having COPD is a risk indicator of cardiac arrest, in which the heart suddenly stops beating. Sudden cardiac arrest is a medical emergency that requires immediate treatment with a defibrillator. According to Harvard Medical School, more than 13 million Americans have COPD, and it tends to coexist with other conditions, like heart disease. Yet, many people are unaware of COPD.

Anyone who suspects they have COPD can be diagnosed by a spirometry test. This is a simple non-invasive process that evaluates your exhalation to see how well your lungs are working.

Sleep Disorders

Sleep disorders are another leading cause of airway obstruction and respiratory irregularities. During non-REM sleep, the part of our sleep cycle in which we spend 80% of the night, it’s normal to breathe slowly and steadily.

Breathing normally increases and decreases through different sleep stages, and the number of breaths a person takes will vary. However, having a sleep disorder can cause irregular sleep patterns and contribute to respiratory abnormalities. One example is sleep apnea, a common sleep disorder where a person stops breathing for as much as several seconds in their sleep. 

Heart Conditions

Heart problems can also affect a person’s respiratory rate. For example, atrial fibrillation (marked by irregular and rapid heart rate) can cause shortness of breath. When your heart beats irregularly due to atrial fibrillation, you may experience a tight chest and shortness of breath because the heart’s electrical signals don’t fire properly.

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Cardiovascular Fitness

Cardiovascular fitness is defined as the ability of your heart and lungs to deliver oxygen-rich blood to muscles throughout the body. “If you are frequently exercising, you tend to maintain better lung volume, resting lung capacity, and you have more arterial elasticity,” says Longoria. “Per breath, you’re consuming more oxygen than the next guy.” As a result, your respiratory rate will be lower because it will require fewer breaths to consume the same amount of oxygen.

How to Measure Respiratory Rate

Understanding your respiratory rate can make you more familiar with your body and help you monitor changes as you age. Plus, it can ensure that you recognize when it might be time to consult a medical professional about any changes to your body if changes to your respiratory rate occur.

Respiratory rate can be measured through photoplethysmography (PPG) by measuring the baseline shifts that occur with breathing. The baselines move up and down in an oscillatory pattern, which corresponds to the breath cycle.

A way to use PPG to measure is through a wearable that tracks vital biometrics for both sleep and fitness like Biostrap. “Biostrap is the only clinically-validated sensor system out there,” says Longoria. Wearable trackers can measure your oxygen saturation to indicate how much oxygen is pumping through the blood. It also helps you monitor the effectiveness of your workouts to better understand how blood oxygen levels could be increased through exercise, diet, deep breathing, and other healthy lifestyle changes.

Knowing Your Respiratory Rate

Your respiratory rate tells how much oxygen is flowing through your blood, but it also provides deeper clues to your health. For example, an abnormal respiratory rate can shed light on potential sleep disorders, lung disease, and heart conditions. “It’s an extremely important biometric,” Longoria stresses. “But it’s almost more important to know how and when you’re measuring it.”

Respiratory rate helps us understand changes in our own bodies, especially as we age or try out new approaches to fitness. Measuring your respiratory rate with a wearable that measures and tracks vital biometrics for both sleep and fitness can ensure that you’re always in tune with your body and the breath that keeps it alive.

Reading time: 3 min

Oxygen is one of the essential building blocks of life. Without oxygen, the human body can’t function. Oxygen saturation levels are a way of measuring how much oxygen is in the bloodstream. While most healthy individuals don’t need to monitor their oxygen saturation level, people with certain health conditions or athletes looking for peak performance can benefit from tracking oxygen levels.

Here, we’ll explore everything you need to know about your oxygen saturation level.

What Is Oxygen Saturation?

An oxygen saturation level is the measurement for the amount of oxygen in your bloodstream. All organs in the human body need oxygen to function. Oxygen saturation refers to the percentage of hemoglobin that is bound to oxygen when in the artery. Hemoglobin is the protein in red blood cells that binds oxygen, carbon dioxide, and carbon monoxide. 

Since arterial blood is on the way to the capillaries from the left ventricle of the heart, a high amount of oxygen is expected on hemoglobin, typically greater than 95% saturation. This oxygen is what is required for metabolic processes, namely ATP production, which provides the energy necessary for vital functioning of organs. Reduction in oxygen carrying capacity often results in altered or diminished function, which can lead to acute or chronic disorders.

What Is a Normal Oxygen Saturation Level?

Oxygen saturation greater than 95% is considered normal. Values between 90-95% represent a slightly blunted capacity to carry oxygen, and may or may not be indicative of a meaningful deviation from normal. 

However, oxygen saturation below 90% (hypoxemia) is considered low and usually suggests an abnormality in oxygen handling. Oxygen saturation levels are affected by a variety of agents including the amount of oxygen in the air around you, certain respiratory diseases, and nutrient deficiencies. 

How Is Oxygen Saturation Measured?

Oxygen saturation is measured using a pulse oximeter, commonly called a pulse ox. Readings from this type of test are measured as SpO2. You may not recognize the name, but you’re probably familiar with these devices. A pulse oximeter is the tool that doctors and nurses place on your finger, typically when they’re also checking your blood pressure. 

These devices use photoplethysmography (PPG). PPG utilizes red and infrared light exposure through the skin, which absorbs much of the light. Each form of hemoglobin (unbound or bound to oxygen, carbon dioxide, carbon monoxide) absorbs wavelengths of light differently.

Oxygenated hemoglobin absorbs more infrared light, whereas de-oxygenated hemoglobin absorbs more red light. This helps us determine the amount of oxygenated hemoglobin relative to total hemoglobin which is expressed as a percentage. 

You can attach the pulse oximeter to fingertips, ear lobes, or toes to get a reading. The test has a margin of error of 2%, meaning it’s less accurate than the arterial blood gases (ABG) test, which is a blood test that measures the acidity, or pH, and the levels of oxygen and carbon dioxide from an artery. Dark nail polish colors and temperature can affect the pulse ox readings. Though it’s not as accurate as the ABG test, it is a non-invasive way to get a quick SpO2 reading.

The devices are affordable and can be purchased for use at home if you’re trying to monitor your blood oxygen saturation levels regularly. The Biostrap Recover Set features a wrist-worn device that utilizes PPG to measure various biometrics, including SpO2, with clinical reliability making it easy to track your oxygen saturation levels while you sleep.

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Stay on Top of Your Health

Low oxygen saturation levels can be a sign of an underlying health condition. The problem may be caused by a chronic condition or by environmental factors including smoking and pollution. The best way to manage your health is to monitor it regularly. 

Biostrap provides all the tools necessary to accurately monitor your oxygen saturation levels right on your phone. While the wrist-worn device captures your SpO2, among other vital biometrics, with the use of advanced machine learning algorithms, the app offers easy-to-understand and actionable insights into weekly, monthly, and yearly trends. Additionally, you can monitor every single point of data collection that occurred throughout the night, which can help you determine potential dips in your SpO2 levels. These may even call for medical consultation with regards to a sleep disturbance such as sleep apnea events.

Reading time: 4 min

Resting Heart Rate can be a strong indicator of overall health and fitness—here are the essentials on why you should measure it and how to lower it. 

For decades, athletes and trainers have tracked Resting Heart Rate (RHR) as an indicator of athletic performance. However, RHR is an important biometric for everyone to track as it is an indicator of overall health.

Resting Heart Rate is a measure of how many times the heart beats per minute (bpm) while at rest. It is often measured while standing, sitting or lying down; however, it is best to track it passively while sleeping, as acute stress can highly influence it. 

What is a Normal Resting Heart Rate?

The average adult will have an RHR between 60-100 beats per minute, while athletes are likely to rest somewhere between 40-60 bpm. And the lower, the better, as RHR indicates the health of the heart leading to overall longevity, lower risk of heart attack, higher energy levels, metabolic efficiency and athletic endurance.

A resting heart rate below 60 bpm is considered “bradycardia”, but may be common, particularly in individuals with good cardiovascular fitness or individuals taking certain medications. Alternatively, this could be a result of problems with the sinoatrial node or damage to the heart as a result of a cardiovascular event or disease.

A resting heart rate over 100 is considered “tachycardia”, which is often correlated with increased risk for cardiovascular diseases. Increased HR at rest may result in increased work by the heart, as well as indicating an issue with other physiological pathways. If the RHR is closer to 150 bpm or higher, this may be indicative of a condition such as supra-ventricular tachycardia (SVT) requiring medical attention.

What Affects Resting Heart Rate?

  1. Regular Exercise: It’s important that whatever the exercise may be, it should increase heart rate for an extended period of time.
  1. Hydration: Staying hydrated helps with blood viscosity and allows the blood to flow through the body more easily, exerting less stress on the heart.
  2. Sleep: During consistent, uninterrupted sleep, the body rests, repairs, and recovers. Poor or inconsistent sleep can be a large contributor to elevated RHR, putting stress on the heart.
  3. Diet.:A balanced diet full of healthy fats, whole foods, good sources of protein and fiber as well low sodium, inflammatory oils and processed foods help keep the arteries clear, leading to lower RHR and less work for the heart.
  4. Stress: Both acute and chronic stress have a significant impact on the heart by increasing RHR. It’s important to incorporate healthy habits and routines to keep stress and anxiety at bay and help maintain a healthy RHR.
  5. Weight: Extra body weight puts stress on the body and heart. 
  6. Room Temperature: The hotter the body temperature, the faster the heart beats. 
  7. Use of Medications: Treatments for asthma, high blood pressure, thyroid and more can cause changes in heart rate and rhythm. 

Why Measure Resting Heart Rate?

As with most biometrics, Resting Heart Rate offers insights into your overall health, indicating general well-being as well as potential health risks which can inform your daily lifestyle choices.

Tracking consistently over time can be beneficial to watch for changes. As previously mentioned, working to lower your RHR is generally beneficial for overall health. This is because the decrease in heart rate reflects increased cardiovascular efficiency and decreased systemic stress. An increase in RHR over time could be an indication of negative cardiovascular changes, and may warrant follow-up testing or lifestyle intervention.

For athletes, knowing your RHR as well as your Maximum Heart Rate (MHR) can help dictate heart rate based training zones. Spikes in RHR can indicate when overtraining has occurred and an athlete should take a rest day, something else in a training regiment is amiss, or can even indicate an oncoming cold or illness.

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How to Lower RHR

It’s important to maintain an active lifestyle with regular aerobic exercise, a balanced diet, regular sleep and hydration. If your RHR is high, these are the first factors to assess. Beyond the basic lifestyle factors, a few other steps can be taken to significantly lower RHR:

  1. Smoking. Regular smoking increases stress on the heart and the cardiovascular system. Cutting back or eliminating this habit altogether may have a positive impact on not only reducing RHR, but on respiratory health and overall well-being as well.
  2. Manage Weight. Maintaining a healthy weight promotes increased metabolic and energy efficiency and decreases strain on the heart; hence lowering RHR.
  3. Meditation and breathwork. Controlled, long, and slow breathing can help regulate your heart rate and over time works to decrease RHR as well. 

Resting Heart Rate is an important measure of overall wellness for not only athletes but for anyone who wants to optimize their lifestyle. At Biostrap, we’re dedicated to putting you in control of your health by measuring biometrics at clinical-grade accuracy, so you can track and improve your performance and well-being better than ever.

Utilizing proprietary red and infrared photoplethysmography (PPG) sensors, Biostrap’s wrist-worn device captures high-integrity biometric measurements, including RHR, which have been successfully compared to gold standard medical devices.

We believe that the circumstances in which relevant biometrics are captured matter as well. Thus, our focus on nocturnal data collection. Sleep is when the body recovers from and adapts to daily stressors, which then dictates your resilience, recovery, and readiness to perform the following day. Measuring nocturnal RHR reflects some of these changes, providing you with the ultimate insight into how your daily choices impact your physical and mental health, and performance.

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There are a number of metrics we can use to get a snapshot of our health and well-being. From blood pressure to heart rate, doctors and researchers are more interested in our physiological data than ever before. 

There is one marker for resilience and well-being that researchers have just begun to utilize over the past two decades. It’s called heart rate variability, or HRV. This metric, once measured primarily in athletes and those with abnormal heart rhythms, has since become a key piece of data for individuals wanting insight into the state of their physiology and nervous system.

So what exactly is heart rate variability? How do we measure it? And what can it tell us about our overall health? Let’s break down the intricacies of this emerging physiological measurement.

What Is Heart Rate Variability?

Heart rate variability, or HRV for short, is a measure of the time between each heartbeat. Heart rate by itself is the expression of how many contractions of the heart there are in a given unit of time; however, the rate itself is not constant. There is normal fluctuation of time between heartbeats, in a manner that speeds up and slows down heart rate. Therefore, HRV is a quantifiable measure that assesses these differences. 

Regulated by a fundamental part of our nervous system called the autonomic nervous system (ANS), HRV is one of many functions that occurs without us even having to think about it. HRV has been shown to correlate with emotional and physical stress, sleep, and disease making it a common method for assessing the overall physiological state and the rate of adaptation to stressors. 

Generally, the higher the HRV the better, as high stress and poorer health outcomes have been associated with low values of HRV.

How Do We Measure Heart Rate Variability?

HRV can be measured by an electrocardiogram (ECG) or photoplethysmography (PPG). By referencing a common point in the ECG or PPG waveform, the time between each heart beat can be recorded in milliseconds (ms). Collecting each beat-to-beat interval in ms allows us to compute HRV, most commonly reported as rMSSD (root mean square of successive differences). The rMSSD method of calculation takes each interval, squares the interval, takes the overall mean, and then the square root of that mean. More complex measures of HRV, including frequency domain analysis, can be used to get further information out of heart rate patterns and the state of one’s nervous system.

What Is a Normal Heart Rate Variability?

HRV has a large individual component that has yet to be understood clinically, and therefore is more often used to assess changes in health over time. HRV can fluctuate day-to-day based on exposure to stress, sleep quality, diet, exercise, and more. This leads to low repeatability, and therefore makes normative data difficult to collect. In general, younger individuals, males, and more active individuals tend to have higher heart rate variability, but the inter-subject variability tends to be too high to suggest proper normative ranges.

Focusing On Trends

As previously mentioned, HRV is difficult to interpret and generally nonspecific using data from a single spot check. However, since it is a dynamic measure that responds to various lifestyle factors, tracking HRV over time allows for non-invasive insight into changes in health status or efficacy of certain interventions. In general, since higher HRV is preferable, a greater ability to manage stress results in an increased HRV. The results of the studies demonstrating the relationship between stress and HRV suggest that interventions aimed at reducing mental and physical stress could increase HRV and minimize day-to-day fluctuations (coefficient of variation, CV%). The increase in HRV itself will not reduce risk and improve health over the long term, but rather, it reflects positive adaptations in an individual’s physiology.

For example, if we’re incorporating exercise or meditation into our daily routine, HRV should steadily increase. A downward trend, on the other hand, may be indicative of overtraining, poor sleep, illness, bad eating habits, increased exposure to stress, or failure to hydrate.

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What Factors Influence Heart Rate Variability?

Heart rate variability can be influenced by training, lifestyle, and biological factors.

Training factors that influence HRV include the intensity of a workout, exposure to unfamiliar stimuli, training load, and proper balance between rest days and training days. 

Lifestyle factors that influence HRV include diet and nutrition, stress, sleep habits, and alcohol consumption. Leading a healthy lifestyle that focuses on proper diet and physical fitness, while paying attention to mental health, is a valuable means of improving HRV.

Finally, biological factors such as age, gender, genetics, and health conditions can influence HRV as well. As we age, our HRV tends to decline, and men often have higher HRV than women. Genetics and health conditions such as cardiovascular disease are additional factors that may influence our heart’s ability to operate normally.

Should We Focus on Heart Rate Variability?

Measuring heart rate variability is a valuable form of analysis to monitor healthy individuals or to identify those who should seek improvement. The amount of information we get from HRV is making it a popular health data to assess physiological state, overall well-being and stress adaptation. You can track your HRV with clinical reliability with the Biostrap wrist-worn device and keep an eye on your nocturnal HRV as well as weekly, monthly and yearly trends. 

Reading time: 5 min

Do you know your sleeping heart rate, in other words nocturnal heart rate? If not, it might be time to find out. Several clinical studies have shown that resting heart rate is a key indicator of health, wellness, and longevity. Monitoring changes in your resting heart rate over time can also provide meaningful insight into changes in health.

Understanding your nocturnal heart rate is also important for determining your target heart rate zones, which can guide you to peak athletic performance. Here’s everything you need to know about your nocturnal heart rate — and how to improve it.

What Is Resting Heart Rate?

Heart rate is defined as the number of contractions of the heart, expressed in beats per minute (bpm). Heart rate can be measured during activity (active heart rate), but is most often clinically assessed at rest in the absence of extraneous stress and other factors. 

Resting heart rate is utilized to evaluate an individual’s cardiovascular health and function. While most healthy adults have a resting heart rate between 60 and 80 bpm, factors such as fitness level, body composition, room temperature, body position, stress, and use of certain medications can affect heart rate. 

‘Low’ Resting Heart Rate

A resting heart rate below 60 bpm is considered “bradycardia”, but may be common in individuals with good cardiovascular fitness or individuals taking certain medications. According to Dr. Jason Wasfy at Massachusetts General Hospital Heart Center. “In certain cases, a lower resting heart rate can mean a higher degree of physical fitness, which is associated with reduced rates of cardiac events like heart attacks.” In the case of individuals with good cardiovascular fitness, the stroke volume of the left ventricle is increased, meaning the heart rate may decrease while still maintaining adequate cardiac output.

In other cases, having a low resting heart rate could be indicative of an underlying health concern. According to the American Heart Association, bradycardia can lead to symptoms including lightheadedness, weakness, confusion, fatigue, and diminished exercise performance. Symptomatic bradycardia may indicate that an individual should seek immediate medical advice.

‘High’ Resting Heart Rate

A resting heart rate greater than 100 bpm is considered “tachycardia”, which is often correlated with increased risk of cardiovascular diseases due to chronic additional work placed on the heart. According to Healthline, tachycardia can be caused by anxiety, fatigue, electrolyte imbalance, overconsumption of alcohol or caffeine, drug use, or other underlying medical conditions.

The negative effects of a high resting heart rate were demonstrated in a study conducted by Copenhagen University Hospital. This study found a strong correlation between patients with higher resting heart rates (RHR) and risk of death, specifically a 10% increase risk of mortality for every additional 10 bpm.

Nocturnal Heart Rate

Unlike the traditional resting heart rate values obtained in normal clinical practice, nocturnal heart rate is obtained during sleep. It is normal for nocturnal heart rate values to be slightly lower than waking resting heart rate due to minimal factors impacting the value, and therefore represents a more valuable tool for trending over time to gain valuable insight into changes in your health and performance.

Your Heart Rate During Sleep and Sleep Apnea

Obstructive Sleep Apnea (OSA) is one of the most prevalent sleep disorders in the US with greater than 25 million confirmed cases and research suggesting a high prevalence of undiagnosed patients. During an apneic event, individuals experience a partial or complete collapse of their airway depriving them of oxygen for several seconds. In addition to sleep disturbances, this can lead to an acute change in heart rate and oxygen saturation. 

So what are some indications that you may have OSA? Kathleen Davis states that loud snoring, accompanied by restless sleep and daytime fatigue, could indicate the presence of sleep apnea.

According to Medline Plus, this sleep disorder can cause pauses in breathing that can last from a few seconds to several minutes, with a transition back to normal breathing marked by a gasp, snort or choke, which may startle the sleeper (and often their partner awake). These sleep disruptions have been credited for symptoms of daytime tiredness, even after a full night’s sleep, in patients with sleep apnea.

Fatigue and frustration aside, sleep apnea also affects nocturnal heart rate. “When you stop breathing while you sleep, your heart rate drops, and then your involuntary reflexes make you startle into a micro-arousal, which causes your heart rate to accelerate quickly,” says The National Sleep Foundation. In addition to elevated blood pressure, this rapid decrease and increase in heart rate may lead to an irregular heart rhythm, or cardiac arrhythmia.

Irregular Heart Rhythms and Risks

While irregular heartbeats can be caused by a variety of factors, more studies are revealing the direct relationship between cardiac arrhythmias and sleep disorders such as OSA. One of the most common types of arrhythmia, atrial fibrillation (AF) is marked by irregular contractions of the upper heart chambers.

According to a clinical study conducted at the University of Ottawa, researchers found that OSA may increase the risk of atrial fibrillation with secondary symptoms including palpitations, lightheadedness, weakness, fatigue, shortness of breath, and chest pain. Atrial fibrillation is also associated with stroke, heart failure, and other cardiovascular conditions. 

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Measuring Heart Rate

Maintaining a healthy cardiorespiratory system is important – but what are some ways you can measure your resting and nocturnal heart rate?

This can be accomplished with the old fashioned method of measuring your pulse rate with your fingertips placed on your wrist – just make sure you’ve had ample time to rest after a stressful event or exercise, and under controlled conditions. While this is cost effective (free) and can be done anywhere, there may be issues associated with reliability and these measurements cannot feasibly be performed during sleep. 

Electrocardiograms (ECG) are another method that are commonly used in clinical practice to measure electrical conductivity of the heart to measure its rate of contractions. While this is a relatively quick and very precise method for measuring heart rate and other important aspects of cardiovascular function, the most reliable form (12-lead ECG) is typically not available for the general population to track consistently over time.

Which brings us to perhaps the best solution for measuring resting and nocturnal heart rate in terms of cost, reliability, and availability- wearable technology. These cost-effective technologies unlock the ability for all to consistently track and monitor their heart rate over time to gain valuable insight into cardiovascular function. However, it is important that consumers seek a wearable technology that has proven accuracy compared to the gold standard ECG devices.

Improving Your Heart Rate

When it comes to improving your heart rate, maintaining a healthy body composition and regularly engaging in physical activity are key. According to Harvard Health Publishing, exercising within target heart rate zones can help to strengthen the heart and improve aerobic capacity. To safely and effectively train with heart rate zones, it is encouraged that individuals first seek clearance from their healthcare provider, and consider training under the guidance of a qualified fitness professional. 

Improve Your Nocturnal Heart Rate, Reduce Your Risks

Nocturnal heart rate is an important metric that helps quantify the efficiency of your cardiovascular system. Tracking your nocturnal heart rate over time and gaining knowledge of how certain behaviors are impacting trends can help develop an individualized lifestyle plan on the journey to optimal health and life performance.

Additionally, tracking heart rate may provide valuable insight or early detection of health conditions such as sleep disorders that can not impact your sleep quality, but may facilitate or exacerbate other health-related issues.

Maintaining positive habits such as consistently engaging in physical activity may help strengthen the body’s most vital muscle- the heart. 

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