Whether you feel like you're not getting enough sleep, you've recently realized that magnesium helps you maximize your shut-eye, or you've started to track your sleep data so you can start learning more about your individual sleep needs, understanding your sleep cycles is key to determining your sleep health.

Each night, you move through four to six sleep cycles. Each cycle is made up of four stages, and each stage is imperative to helping you feel rested and supporting your overall well-being. There are many factors that can cause issues with sleep, including anxiety, stressful life events, and health issues. Understanding your sleep cycles—and the amount of time you're spending in each cycle—can help you optimize your sleep routine to help you feel your best.

What is a sleep cycle?

Getting enough sleep isn't the only thing that matters when it comes to feeling refreshed in the morning. As you move through sleep cycles each night, your body moves through four different stages.

As you move through the night, the amount of time you spend in each stage within each sleep cycle changes. In addition to this normal variation, certain factors can affect the amount of time you spend in each sleep stage, including alcohol consumption and age.

Now, we'll take a look at what each of the four stages of sleep entails.

The four stages of sleep

The breakdown of your sleep cycles is known as sleep architecture, and is composed of stages that are split into two categories: NREM (Non-REM) sleep and REM sleep.

Stage 1: N1

Lasting up to 7 minutes, the N1 stage of sleep occurs when you first fall asleep. The body is beginning to ease into full relaxation as movements of both the brain and body begin to slow. You may experience sleep twitches during this stage, and you may hear non-existent loud noises that startle you awake. While it's easy to wake someone up in the first stage of sleep, an undisturbed stage 1 can quickly lead to deeper sleep.

Stage 2: N2

During the second stage of sleep, your body temperature drops, your heart rate slows, and your muscles begin to relax. Eye movement ceases, and breathing begins to slow. This cycle lasts about 15 minutes in the first sleep cycle of the night, and becomes longer as cycles progress. This stage typically repeats between stages 3 and 4.

Stage 3: N3 slow-wave sleep

In this deep sleep phase, many of the body's processes, including pulse and breathing, slow even further. Current research suggests that despite the reduced level of brain activity during stage 3, spending time in this phase can promote memory, creativity, and deep thinking. This stage of sleep is very deep, and people who are awakened during this phase may feel foggy if awakened before moving on to REM sleep. You spend 20 to 40 minutes in this phase earlier in the night. This time slowly diminishes as you move toward the morning.

Stage 4: REM sleep

Your brain is super-active during this phase, as are your eyes and your respiratory system. The rest of the body experiences temporary paralysis. Dreams are most common during this phase, and tend to be more intense than dreams during other phases. REM stages get longer throughout the night. In your first sleep cycle, your REM sleep may only last a few minutes. During your last sleep cycle, your REM sleep can last for an hour or more.

REM sleep is thought to assist in the formation of memories, and can work to help your mind process stressful information. Motor learning is also supported by REM sleep. Failing to get enough REM sleep can cause serious health problems—evidence even suggests that prolonged REM sleep deprivation can cause death.

How long is a typical sleep cycle?

Typically, a sleep cycle lasts about 90 minutes (although this can vary). It's ideal to aim for four to six sleep cycles per night, but even a single sleep cycle can help your body and mind feel refreshed.

Understanding individual variations in sleep cycles

Sleep cycles can vary, and what you see from your sleep data one night may differ from what you see the next night. Factors that you might not notice during your day—such as the amount of time you spend in the sun and the type of light you're around at night—can impact your sleeping cycles.

Other factors, like traumatic brain injuries, depression, age, and certain medications can all impact your sleep cycles. If you're struggling to get restful sleep and you aren't sure why, it's a good idea to talk with your doctor about whether it would make sense to schedule a sleep study.

Tracking, monitoring, and interpreting your sleep cycles

Understanding your current sleep patterns and your sleep needs can help you make the most out of your rest. Tracking your sleep isn't just about seeing the numbers and charts on your tracking device when you wake up—it's also about paying attention to how you feel each day to understand what amount of sleep is the best fit for your needs.

Using an app like Evidation can help you learn more about how your sleep habits intertwine with your overall sense of well-being, allowing you to make the changes necessary to feel your best. Taking your data to an appointment with your health care professional can also help you work together to determine changes you could make to get more restful sleep.

The role of Evidation in sleep cycle monitoring

No matter what type of sleep tracker you use, Evidation is here to help you put your health data to good use. With your permission, we'll use your health data to provide you with personalized insights and information that you can use to support your well-being. Get started by learning more and downloading the app today! 

High-quality sleep and good health go hand-in-hand. March 10th-16th of 2024 is National Sleep Week, which provides the perfect reminder to check in with yourself and think about whether you're getting enough rest.

Prioritizing sleep, making adjustments that make it easier for you to fall and stay asleep, and paying attention to how your body feels when you get enough rest versus when your sleep is lacking can all work to support your well-being. Here, we'll explore why it can be tough to get enough sleep and some simple steps that you can take to make your shut-eye count.

Sleep Awareness Week: goals and challenges

Whether you're having trouble sleeping or just aren't waking up as rested as you'd like, Sleep Awareness Week is a great time to focus on making sure you're getting the best shut-eye possible.

If you struggle to get sleep that helps you feel your best, you're not alone. Common issues that can make it hard to get enough sleep include:

• Anxiety and stress: If you're feeling constantly worried, dealing with a stressful life situation, or are living with an anxiety-related mental health condition, you may find that it's difficult to fall asleep.
• Irregular schedule: Whether you work double shifts or are tending to a brand-new baby, having an irregular sleep schedule can take a toll on your mind and body.
• Electronic device use: Blue light emitted from cell phones and other electronic devices interferes with your body's production of the sleep-regulating hormone melatonin, making it tough for your body to maintain its natural sleep-wake schedule.
• Caffeine: Drinking caffeine can keep your nervous system up and awake long after your body's preferred time to go to sleep.
• Medical issues: Medical conditions like sleep disorders, chronic pain, gastrointestinal problems, and respiratory problems can all make sleep more difficult. Certain medications can also make it difficult to fall and stay asleep.

The importance of quality sleep

There are many factors that can make it difficult to get the sleep you need, and it's important to take steps to remedy and accommodate issues that make it harder to rest.

Risk factors associated with not getting enough sleep include:

• Impaired cognitive function: When your brain doesn't get the rest it needs, a variety of mental processes can be affected, including problem-solving skills, concentration, memory, and attention.
• Mood disorders: People who don't get enough sleep are more likely to develop depression, anxiety, and other mental health issues.
• Obesity: Research shows that there may be a link between getting enough sleep and the regulation of the hormones that control appetite and metabolism. Problems with these hormones can lead to metabolic issues, cravings, increased hunger, and weight gain.
• Cardiovascular issues: When you experience chronic sleep deprivation, you're more likely to develop hypertension, stroke, heart disease, arterial damage, and other cardiovascular problems.

The science is clear: getting enough high-quality, restful sleep is vital to your overall well-being. Let's take a look at some of the tips and tricks you can use to make your time asleep count.

1. Establish a consistent sleep schedule

While it can be tempting to stay up far too late one night and make up for it by sleeping in the next morning, experts agree that routine matters. Creating healthy sleep habits includes sticking to a schedule that makes sense for your sleep needs.

Most adults between 18 and 64 years of age need between 7 and 9 hours of sleep each night, while those aged 65 or older typically need between 7 and 8 hours of sleep each night. Paying attention to the amount of rest that lets you feel your best can help you determine the bedtime and wake-up time that makes the most sense for your needs.

2. Create a relaxing bedtime routine

Nighttime routines aren't just a good idea for little ones—adults can benefit from having a step-by-step before-bed process as well.

Some tips for creating a bedtime routine that can help you optimize your sleep include:

• Ditch the electronics before bed. Taking at least an hour away from screens before you go to bed can help your brain begin the process of winding down. If you can, try to stay away from screens for two hours. If you're stuck working right up until it's time for bed, go into your phone or computer's display settings to reduce the level of blue light emitted.
• Take a warm bath or shower. As your body temperature begins to drop after your bath or shower, your brain begins to prepare for sleep.
• Stretch and/or meditate. Racing thoughts, the tasks of the morning ahead, and physical tension caused by the activities of the day can all make it harder to fall asleep. Taking a few moments to stretch, breathe, and/or meditate can help set you up for a successful night of sleep.

As with most activities that contribute to your health, consistency matters. Understanding what makes a great sleep routine is fantastic, but it's necessary to actually implement the routine consistently to make a difference in your sleep.

3. Optimize your sleep environment

Creating an environment that supports high-quality sleep can both help you feel more comfortable and signal to your brain and your body that it's time to rest.

Creating a relaxing environment can help you relax. Clearing clutter is an important part of creating a bedroom environment that can help you drift off to dreamland. While it can be tempting to make your bedroom a catch-all space for laundry, projects, and other loose ends, doing so can make it difficult for the brain to shift from busy mode to rest mode.

Making your bedroom as dark as possible can also contribute to helping you get great rest. Using blackout curtains or an eye mask can help you block out any light, helping your brain to understand that it's time to sleep.

Sound control is vital for a good night's sleep. If you live in an area where you can't control the noise in or around your bedroom, using a white noise machine (or a white noise app) can help. Playing soothing music can also work to block out noise.

Temperature is also an important consideration for creating an environment that welcomes sleep. Most experts recommend that you keep your bedroom between 60 and 71 degrees, as excessive heat can make it harder for you to drift off.

4. Manage stress and anxiety for better sleep

There's no way around it—stress and anxiety are an unavoidable part of life. When these issues interfere with your sleep, you may begin to feel anxiety about your lack of sleep, creating a cycle that's difficult to break.

Adding some stress relief techniques into your day can make it easier for you to fall asleep at night. As we mentioned, meditation, breathing exercises, and stretching can all help your body wind down from stress.

Progressive muscle relaxation is a tool that many people find helpful to manage stress. Follow these steps to give it a try:

• Sit or lie down comfortably.
• Take a few deep breaths.
• As you breathe, tense a muscle group, hold for a few seconds, then relax. Repeat this in muscle groups progressively, taking a moment to feel the difference between tension and relaxation at each level.
• Repeat for muscle groups where you still feel tension.

If you're dealing with heavy life stressors, you don't have to try to handle it on your own. Talking with a licensed counselor or therapist can help you develop coping strategies unique to your situation that may make it easier for you to fall asleep.

5. Incorporate physical activity for improved sleep

It sounds counterintuitive, but getting exercise can help you fall asleep at night. Much like taking a hot bath or shower, exercise can raise your body temperature, and as your temperature lowers, your brain will have an easier time going into sleep mode.

Not everyone experiences the same effects from exercise, however. While some people find that the change in body temperature and boost in endorphins a good workout creates helps them fall asleep easily, others find that they feel energized after exercise. If you need time to wind down after you exercise, it's smart to leave at least two hours between the end of your workout and the start of your nighttime routine.

You don't have to go crazy to reap the benefits of exercise when it comes to getting better sleep. Adding just half an hour of aerobic activity to your day can help you sleep better that evening. The type of physical activity that you do doesn't matter—just find something you love and will be able to stick with over time.

6. Evaluate dietary habits impacting sleep quality

What you eat before bed matters, and carefully considering your choices at (and after) dinner can make a difference in how well you sleep. Taking stock of your current dietary habits and finding sleep-healthy adjustments can go a long way to support your overall sleep health.

You might want to forgo the glass of wine with dinner. While many people feel like alcohol helps them drift off to sleep, this positive effect is short-lived. Alcohol can disrupt the restorative stages of sleep, and can increase sleep apnea symptoms.

Eating high-fat and high-protein foods slows your body's digestion, and this can result in a lower quality of sleep. Fat and protein molecules take longer to break down than carbohydrates. Leaning heavier on the carbs in the evening—especially complex carbohydrates, like whole-wheat bread—can help you rest more easily.

Research suggests magnesium can help people who struggle to fall asleep. While more research is needed to determine the role that magnesium plays in supporting healthy sleep, adding magnesium to your diet may help you get the rest you need. In addition to taking a magnesium supplement, it can also be helpful to add foods high in magnesium to your diet, including greens, nuts, seeds, beans, and grains.

Getting high-quality sleep can help you feel energized, support a healthy immune system, and provide your body and mind with the time needed to rest and recharge. It can take some trial and error to discover which of the sleep tips discussed above are the best fit for you. It's a good idea to implement one tip at a time, allowing you to discover what works well for you. Small lifestyle changes can go a long way to set the scene for great sleep. 

If, despite your best efforts, you're still struggling to get restful sleep, it's important to reach out to your doctor to discuss other issues that may be making it difficult for you to rest.

Some other resources to explore as you embark on your sweet-dreams journey include:

• National Sleep Foundation
• The American Academy of Sleep Medicine
• World Sleep Society

Evidation: Here to support your sleep-well journey

At Evidation, we're here to help you get the most out of your health data by providing personalized, helpful insights that can support you as you work to take your health to the next level. We're passionate about supporting your health! Learn more about how Evidation works and download the app today.

In our fast-paced world, sleep often takes a backseat to the demands of work, family, and social life. Many of us may find ourselves sacrificing sleep to fit more into our day, but what we don't realize is that this can lead to a phenomenon known as sleep debt. Understanding what sleep debt is, its risks, what your sleep debt is can empower you to take action for better health.

What is sleep debt?

Sleep debt, or sleep deficit, is the difference between the amount of sleep someone needs and the amount they actually get.

It occurs when you regularly get less sleep than your body needs to function optimally. For most adults, the recommended amount of sleep is between 7 to 9 hours per night, although individual needs may vary. When you consistently get less sleep than your body requires, the hours of missed sleep add up, resulting in a sleep debt.

Risks of sleep debt

The risks associated with sleep debt are numerous and can impact both your physical and mental health. Here are some of the key risks:

• Impaired Cognitive Function: Lack of sleep can impair cognitive function, including concentration, memory, and decision-making abilities. This can lead to decreased productivity at work or school and increase the likelihood of accidents or errors.
• Mood Disturbances: Sleep debt is closely linked to mood disturbances such as irritability, mood swings, and feelings of stress or anxiety. Chronic sleep deprivation can also contribute to the development of mood disorders like depression.
• Weakened Immune System: Adequate sleep is essential for a healthy immune system. Sleep debt can weaken the immune response, making you more susceptible to infections such as colds and flu.
• Increased Risk of Chronic Diseases: Chronic sleep deprivation has been linked to an increased risk of various chronic diseases, including obesity, diabetes, heart disease, and hypertension. Lack of sleep can disrupt hormonal balance and metabolism, contributing to these health conditions over time.
• Impaired Physical Performance: Sleep debt can impair physical performance and recovery, affecting athletic performance and increasing the risk of injuries during physical activities.

Taking action to improve sleep debt

Understanding your sleep debt can empower you to take action to improve your sleep quality and overall health. Here are some strategies to help you reduce sleep debt and prioritize sleep:‍

• Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and promotes better sleep quality.
• Create a Relaxing Bedtime Routine: Develop a calming bedtime routine to signal to your body that it's time to wind down. This may include activities such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
• Create a Sleep-Friendly Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and limit exposure to electronic devices before bedtime.
• Prioritize Sleep Hygiene: Practice good sleep hygiene habits, such as avoiding caffeine and heavy meals close to bedtime, limiting alcohol consumption, and exercising regularly (but not too close to bedtime).
• Seek Professional Help if Needed: If you're struggling with chronic sleep issues or suspect you have a sleep disorder, consult a healthcare professional for evaluation and treatment options.

Monitoring sleep debt with Evidation:

Sleep debt is a serious concern that can have significant implications for your health and well-being. By understanding what sleep debt is, recognizing its risks, and taking proactive steps to improve your sleep habits, you can reclaim restful nights and enjoy the numerous benefits of adequate sleep. 

But for many, keeping track of sleep debt can be challenging. That’s why we provide valuable sleep debt insights designed to help you track and improve your sleep debt over time. To learn more about Evidation’s sleep debt insights and how you can use them to improve your sleep schedule, check out our post highlighting this new feature.  

Prioritize sleep as an essential component of your overall health and make a commitment to repay your sleep debt starting today. Want to get this valuable insight, but don’t have the Evidation app? Download today!

If falling asleep has ever been difficult for you, or you find yourself tossing and turning a lot when you're sleeping, you're no stranger to restless sleep. And you're not alone. In fact, a study conducted by the American Sleep Apnea Association revealed that 11% of American adults report having poor sleep every night. Also, a whopping 70% of people report having restless sleep at least one night every month.

Unfortunately, it's not just a matter of not feeling rested the next day. Prolonged restless sleep has an effect on nearly every area of a person's life. For example, if you're waking up several times every night, it can make driving dangerous or affect your mood.

The key to getting more restful sleep is to first identify the underlying cause of your sleeplessness. It could be a sleep disorder such as insomnia or sleep apnea, but lifestyle changes and careful monitoring of your sleep health can also help you get better sleep. The good news is there are solutions out there for you if you're living with restless sleep.

What is restless sleep?

While waking up a couple of times during the night is normal for many people, tossing and turning all night long isn't something people with good sleep health normally do. There isn't a specific clinical definition for restless sleep because it's subjective. Generally, restless sleep is loosely defined as a pattern of sleep consisting of constant movement, frequent waking up, and difficulty staying asleep all night.

It's important to note that the American Academy of Sleep Medicine (AASM) reports restless sleep isn't a medically recognized sleep disorder at this time. However, some sleep experts are in the early stages of recognizing "restless sleep disorder (RSD)" as a possible new sleep diagnosis for teens and children.

How restless sleep can affect your routine

Regardless of an official definition, restless sleep can have a significant impact on a person's life. A person who experiences restless sleep may find their energy ebbing and flowing during the day. A lack of restful sleep will make most people feel lethargic during the day, especially if it becomes a regular problem.

If you're tired during the day, it's usually challenging to complete your to-do list or all you want to accomplish. Equally important, many people who experience restless sleep the night before find their moods affected during the day. This has the ability to impact relationships, whether at work or with your family. You may also experience:

• Falling asleep when driving
• Difficulty concentrating or focusing
• Experiencing response time issues
• Memory problems
• Unexplained mood changes

Restless sleep also significantly impacts our cognitive functions. When we don't have good sleep health, our memory can feel impaired, we may make poor decisions, and our creativity can suffer.

Long-term restless sleep can also cause or aggravate any of these conditions:

• Chronic pain
• Weakened immune system
• Nocturia (waking up more than one time a night to go to the bathroom)
• Chronic illnesses
• Sleep apnea
• Cognitive decline
• Health issues such as heart disease, diabetes, and obesity

Understanding the causes and symptoms of restless sleep

We now have a good understanding of what restless sleep is and how it can impact our lives negatively. So how do you know if your sleeplessness is restless sleep? Restless sleep can be identified by any or all of these five symptoms:

1. Frequent tossing and turning throughout the night
2. Waking up often and finding it difficult to quickly go back to sleep
3. Awakening in the morning without feeling rested
4. Stirring frequently during sleep because of racing thoughts
5. Difficulty going to sleep
6. Difficulty staying asleep all night
7. Frequently needing a daytime nap

Causes of restless sleep

While there may not be an official medical definition for restless sleep, it's usually possible to pinpoint causes.

Recreational drugs or medications

Any of these medications, substances, or recreational drugs can impact our ability to achieve restless sleep:

• Stimulant drugs such as amphetamines or psychostimulants
• Some SSRI antidepressants, including Zoloft and Prozac
• Water pills (diuretics)
• Anticonvulsants
• Anti-inflammatory corticosteroids
• Beta-agonists and beta-blockers
• Appetite suppressants
• Nicotine replacement treatments
• Decongestants and cold medications
• Steroids
• Niacin
• Medications for Parkinson's disease

Common sleep disorders and their effects

Four of the most common sleep disorders can contribute to or cause restless sleep.

Sleep apnea

Sleep apnea is a disorder characterized by nighttime breathing challenges. When a person has sleep apnea, they stop breathing while they're sleeping, which can cause snoring or gasping for air.

Insomnia

Perhaps the most commonly known sleep disorder is insomnia, which is the inability to sleep or difficulty sleeping. When a person lives with insomnia, they may experience restless sleep as one of the symptoms.

Restless leg syndrome

Also known as Willis-Ekbom disease, restless leg syndrome isn't precisely a sleep disorder. Rather, this condition causes restlessness in the leg, which can contribute to restless sleep. Because restless leg syndrome symptoms worsen at night, it can add to the restlessness people experience.

Narcolepsy

Narcolepsy is a neurological disorder that affects the chemical signaling of the brain. Individuals who live with narcolepsy experience several different symptoms, which can include restless sleep.

Evaluating lifestyle factors impacting sleep quality

If you've eliminated a medical cause for your restless sleep, taking a look at your daily routines and lifestyle may help you identify steps you can take to find better quality sleep.

• Sleep hygiene: Good sleep hygiene consists of going to bed and waking up at the same time each day, sleeping in a room that's dark and relaxing, and avoiding large meals before bedtime.
• Anxiety and stress: If you're feeling stress or anxiety, you may have restless sleep.
• Caffeine and alcoholic beverages: Caffeine consumption late in the day or having too much alcohol at happy hour can affect the quality of your sleep.
• Irregular sleep schedules: People who follow regular sleep schedules are often less likely to have restless sleep.
• Late-night screen time: Spending time on a computer or other device late at night can make it harder to drift into a restful sleep.

Utilizing Evidation to analyze and improve sleep patterns

Many things can cause restless sleep, from medications to sleep disorders and lifestyle. Understanding what causes your restless sleep is the first step to getting the quality sleep you deserve.

The next step is monitoring your sleep with analytics and tracking, and Evidation can help. Find out more on the Evidation blog and download the app for personalized insights and help tracking your sleep patterns.

Not getting enough sleep can take a major toll on your well-being, and it makes sense to look for techniques that can help you fall asleep and stay asleep.

Many people who are interested in improving the quantity and quality of their sleep are interested in trying natural methods, rather than turning to pharmaceutical options. Thankfully, magnesium supplementation is an option for people who are interested in using natural methods to boost the quality of their sleep. Research on whether magnesium supplementation works to boost sleep quality is mixed, but many people find that adding magnesium-rich foods to their diets and taking magnesium tablets helps them rest easily.

Here, we'll take a look at the role that magnesium plays in helping you get great sleep, what the current research says on magnesium and sleep quality, whether you should consider supplementation, and a few things to watch out for if you decide to introduce magnesium supplements as a part of your sleeping routine.

Why does magnesium help you sleep?

The jury is out on whether magnesium supplementation contributes to improved sleep quality, but one thing is for sure: there's a connection between magnesium and sleep.

Scientists aren't exactly sure why magnesium seems to improve sleep quality for some people. Magnesium can help to aid with muscle relaxation, which may mean that the body releases tension after ingesting magnesium, making it easier to fall and stay asleep. It's also possible that magnesium works to lower cortisol (stress hormone) levels, while also increasing the brain's natural levels of melatonin, an important sleep chemical.

It's possible that magnesium may regulate the level of GABA (a neurotransmitter) in the body's central nervous system. GABA can help to calm the nervous system, and researchers believe that magnesium may help the body maintain the appropriate levels of GABA to act as a gentle sedative when it's time to sleep.

In addition to the potential sleep benefits, adding magnesium to your diet can also support your overall health. Magnesium may lower the risk of type 2 diabetes, lower blood pressure, reduce the frequency of migraine headaches, and reduce the risk of osteoporosis.

The research on magnesium and sleep quality

Research shows that older adults may benefit greatly from magnesium supplementation when it comes to getting better sleep. Magnesium seems to be related to the reversal of age-related sleep changes that can make it harder for seniors to get the rest necessary to maintain their overall health.

Healthy magnesium can also help little ones get the rest that they need--it's possible that healthy magnesium levels contribute to healthy wake and sleep cycles for infants and babies.

Scientists still aren't completely sure of the role that magnesium plays when it comes to getting great sleep, but research is promising. A recent study showed that older adults dealing with insomnia were able to fall asleep faster and stay asleep longer after supplementing with 500mg of magnesium per day for eight weeks.

Are magnesium-rich foods or supplements better for you?

If possible, it's generally best to get your vitamins and minerals from whole food sources. Eating a diet rich in magnesium can boost your health in many ways, as foods that contain high levels of magnesium typically also contain high levels of other nutrients.

If you aren't sure whether you're able to get all of the magnesium you need from food sources alone, it's a good idea to talk with your doctor about a blood test to measure your magnesium levels. Based on the results of your test, your doctor may recommend a supplement to help you get maximum magnesium benefits.

Foods rich in magnesium include:

• Almonds
• Bananas
• Beans
• Beef
• Brown rice
• Dark chocolate
• Milk
• Oatmeal
• Peanut butter
• Poultry
• Salmon
• Spinach

If you're enjoying magnesium-rich foods in an effort to improve your sleep, be sure that the foods you choose don't contain ingredients that have the opposite effect. For example, enjoying some dark chocolate before bed can be a fantastic treat, but if it's combined with foods that have high levels of sugar, you may find yourself jittery and trying to relax instead of easily drifting off to dreamland.

Recommended magnesium dosages

It's important to take the right dose of magnesium for your body. Taking too much magnesium can increase the likelihood that you'll experience negative side effects.

Guidelines for magnesium supplementation in the United States are as follows:

• Adult and teenage males—270 to 400 milligrams (mg) per day.
• Adult and teenage females—280 to 300 mg per day.
• Pregnant females—320 mg per day.
• Breast-feeding females—340 to 355 mg per day.
• Children 7 to 10 years of age—170 mg per day.
• Children 4 to 6 years of age—120 mg per day.
• Children birth to 3 years of age—40 to 80 mg per day.

A word of caution

As with all supplements, it's important to approach magnesium supplementation carefully. There can be side effects that come with taking too much magnesium, including digestive issues like diarrhea, nausea, and vomiting. It's also possible to experience lethargy and muscle weakness, as well as cardiovascular and respiratory issues.

Taking magnesium with a meal can help to reduce the risk of side effects associated with the supplement. It's important to swallow magnesium tablets whole. If you're using a fiber magnesium supplement, be sure to mix it with the appropriate amount of water.

Before beginning magnesium supplementation, it's a good idea to talk with your doctor to learn whether adding magnesium to your diet is a good fit for you. This is especially important if you take any prescription medications, as these can interact with magnesium and cause additional unwanted side effects. Certain supplements--like diuretics (water pills)--can cause the body to hold onto magnesium, increasing the risks of health issues and side effects.

Evidation: Live well and rest easy.

Whether you're looking for information on how to live the healthiest lifestyle possible or you're embarking on the journey toward a new health and fitness goal, Evidation is here to help. Download our app today to put your health data to good use.

If you're dealing with racing thoughts and endless to-do lists that make it hard to fall asleep, you're not alone. Anxiety can take a serious toll on the quality of your sleep, making it tough for you to get the rest you need to get through the day comfortably.

Good sleep helps you keep your energy levels up, keep your weight within a healthy range, and give your immune system the support it needs to help you stay well. Many people find themselves wondering how to fall back asleep after waking up with anxiety. This can create a cycle that's hard to break: when you're anxious about not getting enough sleep, it can become even harder to get the rest that you need.

The good news: you're not alone, and we have tried-and-tested tips that can help you stop wondering how to fall asleep fast with anxiety and start getting the shut-eye that helps you thrive.

What is anxiety?

Anxiety--a feeling of intense worry or fear--is normal in some life situations. Occasional anxiety is a standard (albeit uncomfortable) part of life. Ongoing anxiety, however, may be a sign of an anxiety disorder.

Anxiety that goes beyond the feeling many people get right before a first date or a job interview can interfere with day to day life. Often, the feelings of worry and fear associated with anxiety are not in proportion to the activity or fear creating the anxiety. Some people with anxiety disorders may experience the physical symptoms of anxiety without a clear event causing the issue.

Anxiety can show up differently from person to person, and some find that their symptoms come and go depending on both internal and external factors.

Some common symptoms of anxiety include:

• Restlessness and fatigue
• Irritability
• Digestive issues
• Sweating
• Shaking
• Rapid heartbeat
• Rapid breathing
• Trouble concentrating
• Fear that can't be attributed to a reasonable cause

If anxiety is affecting you in a way that's detrimental to your life, it's a good idea to talk with a doctor or mental health therapist about steps that you can take to get your worry under control.

Anxiety and sleep

Whether you're dealing with standard anxiety before a nerve-wracking event or you're living with an anxiety disorder, the amount of sleep you get can help--or hurt--your ability to function.

Anxiety can make it harder to fall and stay asleep. Not getting enough sleep can contribute to anxiety symptoms. This vicious cycle can make it tough to get the rest you need and feel good when you're struggling with anxiety.

Thankfully, there are several steps that you can take to fall asleep when you're living with anxiety.

1. Adjust your daytime habits

Our daytime habits can heavily influence our sleep, and it's important to take steps to make sure your waking hours aren't stopping you from getting the rest you need at night. Making a few small changes to your daily routine can make it easier to fall asleep, even when you're experiencing anxiety symptoms.

2. Make dietary changes to help you rest easy

When it comes to managing anxiety and falling asleep fast, what you eat during the day matters. Your nutrition choices during the day affect both your physical and mental health, and making some changes to the way you eat can improve both the quantity and quality of your sleep when you're dealing with anxiety.

Recent research shows that a high intake of vegetables, fish, and fruit are positively associated with both mental health and sleep. It's important to pay attention to how the foods you eat affect your sleep, as the associations between nutrition, anxiety, and sleep can be highly personal. Keeping a food diary and noticing how what you eat affects both the quality and quantity of your sleep can help you develop insights into how your food choices affect your mental health and overall well-being.

3. Use exercise to ease anxiety

Research shows that exercise can effectively treat anxiety--aerobic exercise is especially helpful. When you exercise, your brain's frontal regions are activated, which helps control the amygdala--the part of the brain that reacts to both actual and perceived threats.

A word of caution: some people find that exercising at night makes it harder to fall asleep, so you may want to keep your cardio sessions to the morning hours, if possible.

4. Cut yourself off from coffee

Your coffee may help you get moving in the morning, but if you enjoy it too late in the day, it's likely to stop you from getting a good night's sleep. Experts recommend having your last caffeinated beverage at least eight hours prior to bedtime.

If you find that an eight-hour caffeine-free window isn't enough, try stopping your caffeine intake even earlier in the day. Be sure to take note of the role caffeine plays with your anxiety--many coffee lovers find that their anxiety tends to lessen when they make the switch to decaf.

Creating a nighttime routine

Setting a bedroom routine can help signal to your brain when it's time to go to sleep, even if you're working to manage anxious thoughts.

A few ways to help your brain realize it's time to sleep include:

• Setting a schedule: When you go to bed at the same time each night, you may find that it's easier to fall asleep. This can also help with your anxiety, as you'll know there's an end point to the day when you finally get to rest.
• Say goodbye to screens: No, you don't need to check your work email one more time. Putting screens away an hour or two before bed can help your brain begin to relax, and can stop you from experiencing anxiety over issues that need to be left for the morning.
• Breathing and mindfulness: Getting into an evening routine of meditating for a few minutes has big benefits when it comes to sleep. In addition to quelling anxiety, meditation can boost your mood and self-compassion, which can make it easier to let go of the stresses of the day as you drift off to dreamland. A quick meditation is also a great way to fall back asleep if you wake up with anxiety in the middle of the night.

Evidation provides the guidelines and support you need to meet your health goals

Ready to start sleeping soundly? We've got you. Download the Evidation app today and enjoy guidance and support that helps you work toward getting your best sleep ever.

You heard it here first: napping is a good thing. Really!

When you're dragging through the day, a little bit of extra energy from a nap can help you make it to bedtime. Strategic napping is key, however. Napping too long can make you feel excessively drowsy and disrupt your nighttime sleep, while naps that are too short may not be effective.

Here, we'll take a look at everything you need to know about productive napping, and how you can get the most out of an afternoon snooze.

Benefits of napping

While getting high-quality rest at night is ideal, it's not always possible. From kids waking up in the middle of the night to jobs that require you to be available during nighttime hours, it can be tough to get the rest that you need. For some people, naps are only needed from time to time. For others, it makes more sense to make napping a part of a normal schedule. No matter what type of nap makes the most sense for you, snoozing in the middle of the day can have many benefits.

Benefits of napping during the day may include:

• Enhanced mood
• Increased relaxation
• Improved alertness and reduced fatigue
• Boost in reaction time
• Boost in memory performance
• Boost in job performance
• Lowered stress levels

While many people enjoy the benefits of napping, it's not the right solution for everyone. If you find that you feel too disoriented to get back to your normal activities after a nap, or you find that napping during the day makes it feel impossible to fall asleep at night, you may want to focus on improving the quality of your normal sleep instead of resting during the day.

An important note: if you're experiencing sudden fatigue during the day that can't be attributed to an obvious cause (such as working longer hours or welcoming a new baby), it's a good idea to make an appointment with your doctor to find the underlying cause of your daytime sleepiness.

Sleep science: How napping affects the mind and body

Mid-day sleeping can be beneficial for your mind. In healthy adults, napping for a short time can increase dopamine, which can make it easier for you to fall asleep later. Naps can also increase your brain's level of serotonin--the happy chemical--which can help you maintain a heightened mood and increase your productivity.

The benefits of napping go beyond the brain. Research shows that taking a short nap may provide your immune system with a boost, which can be especially helpful if you're in the process of recovering from an illness.

Ideal nap duration

Timing is key when it comes to making the most of your afternoon rest. While it may be tempting to nap for hours at a time, this usually isn't the best idea (with a few exceptions).

Are short naps better than long naps?

It's important to understand your sleep cycles in order to find the best amount of time to nap for your situation.

There are four general stages of sleep:

• Stage 1: Light sleep that lasts less than seven minutes.
• Stage 2: Deeper sleep that lasts up to 25 minutes following the end of stage 1.
• Stage 3: Deep sleep that lasts about 40 minutes.
• REM Sleep: Dreaming occurs in this stage of sleep.

You'll want to try to hit the sweet spot when it comes to napping smart--waking up before stage 3 begins, or giving yourself enough time to get through a full sleep cycle. If you wake up in stage 3, you're more likely to feel groggy and fatigued after you wake up.

Generally, short naps are best for getting a quick mid-day boost of energy. Just 10 to 20 minutes (don't forget to set your alarm) can help you get the boost of alertness you need to feel your best.

If a short nap isn't going to cut it, aim for a nap of at least 90 minutes, and try to be done with your nap before 3 p.m. Napping later can make it harder to fall asleep at night.

Napping strategies: How to snooze smart

Getting the most out of your sleep is key when it comes to napping. Here, we'll take a look at a few different strategies you can use to make sure every minute of your nap counts.

Set an alarm

There's nothing worse than promising yourself you're just going to rest your eyes... only to find that you wake up hours later. Setting an alarm as soon as you begin to feel sleepy and decide to nap can help you actually get the rest that you need, without constantly jolting awake worrying about whether you've napped for too long.

Create a restful environment

It can be tempting to snooze on the couch with the TV turned on, but actually taking a nap in a restful space can help you maximize the benefits of your sleep. Heading to your bedroom (if possible), drawing the blinds, and turning on a white noise machine can all help.

Silence your notifications

We've all been there: finally drifting off to sleep for a much-needed nap, only to get pinged with a pointless social media notification. Putting your phone on do not disturb mode can help you relax and enjoy the full benefits of your nap.

The coffee nap

Yep, you read that right--coffee and napping can work together to help you become more alert. Experts recommend drinking a cup of coffee followed by a 30-minute nap. When you wake up, the caffeine from the coffee will have kicked in, and you'll reap the benefits of a brief rest.

Evidation: Taking Your Health to the Next Level

At Evidation, we're here to help you meet your health goals, one healthy decision at a time. Whether you're just getting started on your health journey or you're working to make the most out of your wellness plan, we're excited to be a part of your journey. Download the app today and get started!

Sleep is at the top of the list of all the human functions necessary for survival. Sleep's benefits impact every part of our lives; physical health, mental wellness, and emotional stability are deeply ingrained in our sleep patterns.

However, nearly 1 in 3 Americans report not getting the recommended sleep per night — 7 or more hours.

From an increase in digital consumption to mental health disorders, stress, and demanding jobs, there are so many reasons that adults struggle to get adequate sleep quality on a consistent basis.

In this guide, we’ll break down all things sleep. What happens to your body when you sleep, common reasons for not sleeping, consequences of not getting enough sleep, and how you can improve your sleep patterns.

We hope that this guide can serve to answer the question, “Why can’t I sleep?” and support you in taking the necessary steps to improve this essential part of our daily lives.

What happens to your body when you sleep

We know sleep is necessary for survival and supports the body and the mind with daily functions. However, do you know what’s happening inside your body when you’re asleep?

We spend nearly one-third of our lives sleeping, and it’s great to understand what’s going on while you’re catching Z’s. Here are the most critical activities occurring in the body and the brain while asleep.

Maintenance

Scientists and researchers have spent years learning what the brain does while asleep. We know that during sleep, the brain can flush its toxins, and new research shows that memory consolidation also occurs in the brain during sleep as well. From new memories to information processing, the brain is highly active while you’re asleep.

Recovery & Repair

During sleep, the body’s proteins and white blood cells are hard at work to fight off infections and potential diseases. Healing hormones are released during sleep that repair the cells in the body, while an increase in blood flow helps muscles heal and promote cell regeneration.

Energy Conservation

As you go about your day, the energy stored in your body becomes depleted. So, when you go to bed, the cells in your body are hard at work to replace the resources you’ve used to ensure you wake up re-energized, well-rested, and ready to take on the day.

The Sleep Cycles

There are two primary cycles of sleep that the human body experiences while asleep.

The first is rapid eye movement (REM) sleep, and the second is non-rapid eye movement, which is broken down into phases N1, N2, and N3. REM sleep and N3 are considered restorative sleep essential to repairing biological functions.

Each cycle and phase has its own uses and benefits for the body. As you sleep, your body goes through these cycles between 4 and 6 times per night, around 90 minutes per cycle.

REM Sleep

During REM sleep, the brain is the most active during sleep. REM sleep is typically when you dream because the brain has similar activity during this cycle to when you are awake.

Sleep experts believe REM sleep is vital for mood balance, cognitive learning, and storing memories. If you’re having sleep trouble, your REM sleep can also be affected. In the process, you may notice shifts in mood, your ability to learn, and memory issues.

Non-REM Sleep (N1-N3)

During stage 1 of non-REM sleep, bodily functions slow, blood pressure and heart rate decrease, and brain waves slow. Stage 1 is considered when you slowly “nod off” to sleep and typically lasts around one minute.

In Stage 2, body temperature lowers, and two things happen in the brain. These activities are associated with memory consolidation and “neural maintenance,” where the brain can repair itself.

Stage 3 is arguably the most crucial of a night’s sleep — the deep sleep phase. Deep sleep is associated with many critical bodily functions, from releasing hormones to repairing tissue, muscle, and bone. Stage 3 is also responsible for allowing the immune system to regulate.

You may be asleep, but many critical things are happening inside your body and brain!

The Standard Sleep Cycle Length by Age

The older you get, the less sleep you need. But is it really that simple?

Babies and toddlers need the most sleep out of any phase or age. Infants up to one year should be sleeping between 12 and 16 hours per day, while adults require 7 hours at a minimum.

Did you know our sleep cycle durations change as we age?

Newborn sleep cycles are usually around 40 minutes long, while infants are about 50 minutes. Toddlers and young children’s sleep cycles last approximately 60 minutes, while children from 5 to grown adults have sleep cycles ranging from 90 to 120 minutes.

Additionally, babies and children under 5 require nearly twice as much REM sleep as adults. Researchers believe this relates to the brain working hard during REM sleep to consolidate memories and process new experiences.

By the teenage years, sleep cycles and durations are set in stone for the rest of our adult lives. You may experience lighter sleep or more difficulty falling asleep as you age, but in general, all adults need 7 or more hours of sleep per night.

Why Can’t I Sleep? Common Reasons for Not Sleeping

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Not only is a lack of sleep frustrating, but it can also be a slippery slope. That’s why it’s important to determine what factors in your life are causing your sleep disruptions. Once you’ve figured out what it is, you can take the appropriate steps to make lifestyle changes and discuss your options with a doctor.

Existing Health Conditions

A few medical conditions can unexpectedly disrupt your natural healthy sleep patterns without your knowledge. That’s why it’s vital to know how certain conditions may change or interfere with your sleep habits. These health conditions include the following:

Pregnancy

Pregnant people often face issues with sleep they didn’t have before becoming pregnant. Insomnia and restless leg syndrome are the most common. Pregnant people also have an increased urge to urinate and nighttime heartburn, which can impact their quality of sleep, particularly in the first and third trimesters.

Depression

75 percent of people with depression report having trouble falling and staying asleep. This cycle is particularly challenging because it’s difficult to say which comes first - the depression or the sleep issues.

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Insomnia

Insomnia can create difficulties regulating emotions, leading to depression, while depression can impact the duration and quality of sleep, making it difficult to feel better. Those with depression often face excessive daytime sleepiness and may nap to combat their tiredness, which can lead to more issues falling asleep at bedtime.  

Schizophrenia

Nearly 80 percent of individuals diagnosed with schizophrenia face sleep disturbances on a regular basis. Fortunately, insomnia associated with schizophrenia has been treated quite successfully with cognitive behavioral therapy methods for over 15 years.

Scientists and researchers have determined that overactive dopamine receptors in the brain are likely to blame for insomnia and a lack of restful sleep.

Intellectual/ Developmental Disabilities

Individuals with IDDs, including autism spectrum disorders and ADHD, often have trouble falling and staying asleep. This is likely because people living with autism or ADHD have some difficulties relaxing, preventing their bodies from falling asleep quickly.

Stress

It’s no secret that stress can keep us all up at night. When you have things on your mind, shutting them off when it’s time for bed can be difficult. And you aren’t alone in that feeling — 43 percent of adults report that their stress levels regularly impact their sleep quality.

From financial woes, issues at work, or situations with family and friends, there are so many ways that stress impacts our quality of sleep.

Lifestyle Factors

So many lifestyle factors explain why you may not get the sleep you need to function properly. These include:

• Drinking too much caffeine
• Alcohol consumption
• Smoking cigarettes
• Eating a big meal before bed
• Not getting enough exercise
• Irregular sleep schedules
• Not having a relaxing sleep environment
• Medications
• Physical pain
• Age

Changing lifestyle habits, like consuming large amounts of caffeine or alcohol, and eating before bed, may quickly impact sleep. Others take time to feel the effects, like improving your physical exercise routine and creating consistent sleep schedules.

It’s important to build on consistency and keep going even if you don’t immediately see the desired results. You’re creating lasting healthy sleep patterns that will benefit you throughout your life.

Some of these factors, like physical pain, medications, and age, aren't entirely in your control.  Consulting with a doctor can help you find the lifestyle factors you can control and the ones that can significantly improve your sleep quality. 

Other Mental Health Disorders

If you’re living with a mental health condition like PTSD or anxiety, you may experience poor-quality sleep or chronic sleep issues. People with mental illness may struggle with getting quality sleep, which can, in turn, impact their mental health.

Sleep Disorders

If you’ve been diagnosed with a sleep disorder, you may struggle to get good sleep regularly. Common sleep disorders include sleep apnea, insomnia, narcolepsy, restless leg syndrome, and REM sleep behavior disorder. If you think you may have one of these disorders, consult your physician to get a proper diagnosis so you can figure out how to improve your sleep habits.

Insomnia

Insomnia is the most common sleep disorder that makes it very difficult to fall and stay asleep all night. While most adults experience brief bouts of insomnia throughout their lives, chronic insomnia can be crippling.

Insomnia is most common in women over 60, people with mental health disorders or physical health conditions, and those with irregular sleep schedules. The complications from insomnia include a slowed reaction time and an increased risk of conditions including cardiovascular disease and high blood pressure.

Sleep Apnea

Sleep apnea is a condition where a person’s breathing starts and stops while they’re sleeping. It can be very dangerous because it prevents the body and brain from getting the oxygen they need to function correctly. Sleep apnea is typically diagnosed after the patient completes a sleep study. If they are diagnosed with this sleep disorder, surgery or a breathing device are usually prescribed for treatment.

Signs You Aren’t Getting Quality Sleep

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Some people fail to get quality sleep and hardly realize it. Common signs to watch for that may indicate poor sleep include the following:

• Daytime tiredness
• A constant state of grogginess
• Difficulty waking up and getting out of bed
• Feeling drowsy while driving or after eating
• Becoming tired while doing ordinary tasks

The consequences of not sleeping enough

Sleep affects every aspect of our lives, from energy levels to thought processes, mood, and even risk of disease. There are physical, mental, and emotional risks in not getting enough sleep, all of which can be lowered significantly by getting to the root of the problem.

Physical effects

Not only is it critical to get consistent sleep, but getting enough deep sleep is vital for our physical health. Individuals who fail to get enough deep, restorative sleep are more at risk for cardiovascular disease, diabetes, infection, depression, and obesity.

As we discussed, necessary replenishment, repair, and recovery tasks occur in the body when we sleep. The physical effects and risks can be severe over time if the body doesn’t get adequate opportunities to repair itself. The cumulative impacts include an increased risk of the following:

• Hypertension
• Obesity/ weight gain
• Type 2 Diabetes
• Heart attack
• Stroke
• Respiratory infections (cold, flu)
• Inflammation
• Low sex drive

Additionally, a lack of sleep can impact your balance and coordination, making you more prone to accidents. When you aren’t getting enough sleep, your body will be more tired, making it more challenging to have the energy to exercise. This can impact your ability to maintain a healthy weight because your body builds up insulin resistance with less physical activity.

Mental effects

The mental effects of sleep deprivation can be just as harmful as the physical risks. Here are the troubling mental effects you may experience if you’re struggling to get enough sleep:

• Lack of concentration and focus (often called brain fog)
• Decreased alertness
• Decreased creativity and motivation
• Poor problem-solving and decision-making skills
• Confusion, stress, and anxiety

Emotional effects

Most people are grumpy and irritable after a night of inadequate sleep. When sleep deprivation or insomnia becomes a consistent issue, the emotional effects can be overwhelming. Some changes you should look for include:

• Trouble coping with change
• Lack of emotional and behavioral control
• Severe mood swings
• Impulsive or risk-taking behavior

What can I do to sleep better?

Are you wondering how to get more deep sleep and better sleep overall? You can combat poor sleep and get back on track in many ways. Here are some of the most effective ways to fall asleep and get better quality sleep in the process.

Relaxation techniques

Relaxation techniques are designed to do just what you’d think - help you relax! Relaxation techniques can be very effective if you need help managing daily stress that doesn’t seem to ease before bed.

Breathing exercises

Breathing exercises are a great way to manage stress, promote relaxation, and help you find peace and calm before you head to bed. The most effective breathing exercises can also promote the production of melatonin, which aids with sleep as well.

4-7-8 Breathing, known as relaxing breath, involves a deep inhalation, holding the breath, and then slowly exhaling. You should inhale for a count of 4, hold your breath for a count of 7, then exhale for a count of 8.

Belly breathing teaches slower, more intentional breaths with the end goal of relieving stress and anxiety. Take deep breaths through the nose and exhale through the mouth, with a hand on your chest and another on your stomach. Taking your time, inhale up to 20 breaths until you feel more relaxed.

Box breathing is a helpful strategy for visual learners who need something to picture while focusing on breathing. This involves picturing a box and its four sides as you take four deep breaths in to calm your thoughts. As you envision your box, slowly inhale for a count of 4, then hold your breath for 4. Then, exhale for a count of 4, and finally, hold your breath for another count of 4.

Meditation

Meditation is used around the world to promote calmness and mindfulness, two powerful feelings to foster before bedtime. The health benefits of meditation are robust for sleep in particular.

Meditating before bedtime can increase serotonin levels, encourage slower breathing, reduce heart rate, and lower blood pressure. It can also reduce adrenaline anxiety, preventing you from feeling tired. These are essential for a positive sleep routine, so we highly recommend meditation as part of your pre-bedtime ritual.

Mindfulness

Through intentional mindfulness practices, you can focus on the present rather than being distracted by anything that happened during your day. Mindfulness is designed to help you relax, be aware of your body and feelings, and find peace through grace and acceptance. Mindfulness is usually practiced during meditation, but you can begin by associating sleep with positive energy and accepting that you’re doing what you can to improve your sleep patterns.

Yoga

Consider adding some light yoga stretches to your bedtime routine to help you wind down for the night. Yoga is associated with lowering cortisol, the stress hormone, in the body, allowing you to de-stress and find calm at the end of the day.

Get regular exercise

Aside from yoga before bed, you should exercise regularly to combat sleep deprivation. Physical activity releases endorphins into the brain, which improves mood and decreases anxiety and stress. We discussed the deep sleep phase at great lengths, and studies have shown that physical exercise can help enter and prolong the deep sleep phase.

Limit caffeine

If you can’t get through the day without several cups of coffee, it may be time to reevaluate your caffeine intake and find other ways to feel energized. Caffeine positively impacts mental alertness, performance, and mood, but it can also take the body a long time to process, affecting sleep quality and duration.

Are you not ready to give up your daily caffeine? Try to limit your caffeine consumption to under 400 mg per day, and avoid it entirely in the late afternoon or evening. This is about four cups of coffee, six cans of soda, and eight cups of black tea.

Establish a bedtime routine

Creating and sticking to a consistent bedtime routine will help to improve your sleep habits. Routines are personal, but here are a few standard things to do in order to wind down in the evening.

• Turn down the lights
• Turn off the TV and put your phone away
• Take a shower or a warm bath
• Take melatonin 30 minutes before bed
• Read a book or talk to your spouse
• Complete some positive affirmations
• Stretch, do yoga, or breathing exercises
• Drink some caffeine-free tea or water

Create a relaxing environment

Invest in a firm but comfortable mattress, black-out curtains to shield any light, and try a white noise machine to drown out any environmental noises or distractions.

If you have chronic pain, it’s worth investing in a quality pillow that will help with your alignment and ensure you don’t wake up sore from sleeping in an uncomfortable position. Be sure to remove any electronics that may distract you or leave you feeling unsettled before bed.

Avoid daily naps

You may love taking naps during the day. Unfortunately, long, frequent naps can have a negative effect on sleep quality overnight, particularly if you struggle with insomnia or haven’t been sleeping well recently. Avoid napping for a week or so, and then evaluate if your sleep has improved.

Get better sleep and improve your health

Now that we’ve answered the question, “Why can’t I sleep?” It's your turn to explore the lifestyle factors and possibilities that could impact your sleep and, in turn, your quality of life. If you're concerned you're not getting enough quality sleep, consider speaking with a healthcare provider or participating in medical research or a sleep study to get answers.

Evidation Members can earn points for tracking self-care activities such as walking, sleeping, and food intake. Download our app today to get started.

The human body's designed to work hard, but it’s also designed to restore and rest during sleep. As you work on improving your health and wellness, don’t neglect the value of sleep. Yet it’s not just getting enough sleep that matters; it’s also getting enough quality sleep. If you're suffering from frequent nighttime awakening, then you're not getting good sleep. Here’s a closer look at how to stay asleep all night so you can get better quality sleep.

Quality sleep is a key component of health and wellness

The average adult needs 7 to 9 hours of sleep, according to the National Sleep Foundation. Yet even if you’re in bed for all of those recommended hours, constant waking up during the night means you aren't getting the true rest you need, and your health and wellness could be suffering. Here’s a closer look at how to stop nighttime waking for a better night's sleep.

Common reasons you’re waking up during the night

If you’re noticing a problem with waking up during the night, finding the underlying cause is important. There are multiple reasons why this might happen. These include:

• Physical problems, like illness or pain
• Stress and anxiety
• Sleep disorders
• Medications or foods, such as caffeine
• Problems with the sleep environment
• Age

With so many potential causes, you might feel frustrated at trying to fix the issue. Thankfully, once you do find your underlying cause, there are many options to help you get better sleep.

Understanding the sleep cycle

Your body moves through four stages when you sleep, according to the Sleep Foundation, and restorative sleep requires you to go through all four multiple times a night. If any stage is interrupted, you won’t feel rested. Here's a closer look at each stage.

Stage 1

Stage one is the stage when you first fall asleep. It’s short, lasting between one and seven minutes. During this stage, your brain and body activities start to slow down, but you wake up easily.

Stage 2

If nothing interrupts you during stage 1, you’ll quickly head into stage 2. Here, your body temperature drops, and your muscles relax. Your overall brain activity slows, and you’re harder to wake up. This stage lasts about 10 to 25 minutes during your first sleep cycle and can get longer as the night goes on.

Stage 3

Stage 3 is your deep sleep. Here, your body relaxes further, and you’re hard to wake up. This stage creates delta waves, a slow brain wave that medical professionals can identify on scans. Many medical experts believe this is where your body recovers and grows, making it a highly restorative stage. This stage lasts between 20 and 40 minutes.

Stage 4

Stage 4 is called REM sleep, and this stage is when you dream. The Sleep Foundation indicates many believe this to be the stage that impacts memory, learning, and creativity. You’ll enter REM sleep after around 90 minutes of sleep, and your brain will start to wake up. The length of time you spend in REM sleep changes through the night as you cycle through the four stages, ranging from a few minutes to over an hour. About a quarter of an average night of sleep is taken up by REM sleep.

Getting woken up at any part of this process could impact your emotional and physical health. Each stage is vital to feeling rested and restored, but deep and REM sleep may be the most important. Constant waking up during the night hurts these stages, leaving you feeling groggy and tired.

Causes of nighttime awakenings

Are you wondering how to improve sleep quality? First, understand the reasons why you're waking up at night, which may include these:

Stress and anxiety

One of the most common reasons people struggle to get a good night’s sleep is due to stress and anxiety, according to WebMD. If you’re struggling with your mental health, your sleep often stays in the lighter stages, leaving you without the healing deep and REM sleep stages.

Poor sleep habits

If you’re struggling with poor sleep habits, your body may struggle to fall and stay asleep. For instance, if you consume caffeine close to bedtime, it may prevent you from staying asleep. Similarly, the blue light from electronics can keep your brain in a more alert stage. Having an erratic sleep schedule can also be problematic.

Problems in the sleep environment

If you have a pet that jumps on you at night or a neighbor whose porch light shines in your window, your sleep may suffer. Other problems in the sleep environment may include an uncomfortable mattress or the wrong temperature.

Health concerns or medication

Finally, you may suffer from a health condition that impacts your sleep, including sleep disorders like sleep apnea. Some medications can also impact sleep. If you feel that you’re not getting enough sleep, consider having a medical checkup to rule out any of these physical concerns.

Tips to stay asleep all night

Are you ready to get a better night’s sleep? Consider these strategies:

Create a sleep-friendly environment

Set up your sleep environment so it’s sleep-friendly. Tools like a fan or white noise machine, room-darkening blinds, and a cooling mattress can all help set the stage for a good night’s sleep. In addition, exposing yourself to natural light can trigger your body’s natural melatonin production cycle, making you feel sleepier when it’s time to go to bed.

Manage stress and anxiety

Stress and anxiety can leave you with an overabundance of cortisol and adrenaline, and these hormones impact sleep. Learn ways to reduce adrenaline naturally and practice techniques such as meditation and journaling to lower other types of stress and anxiety.

Establish a consistent sleep routine

Keeping your sleep habits on a good, solid routine will help your body and brain learn when to fall asleep. Going to bed and getting up around the same time each day will help you sleep better. Research has found that “catching up on sleep” by sleeping in on the weekends is a fallacy. You need consistent, daily sleep to feel rested. After you’ve established a routine bedtime and wake-up time that works for your body, consider adding a routine to your bedtime that helps your brain wind down. Figure out what helps you relax, such as a warm bath or some time reading, and do those activities before you go to bed.

Treat sleep disorders

If your doctor discovers a sleep disorder, then treat the disorder. Restless leg syndrome and sleep apnea are two of the most common, but there can be others. Work with your doctor to get these conditions under control.

Tackle diet and lifestyle factors

Several lifestyle factors can impact your ability to sleep. Exercise can help you sleep, but it works best if early in the day, rather than before bedtime, when adrenaline will impact your sleep. Some foods can help with your sleep as well, including low-fat cottage cheese, bananas, cherries, and salmon.

Taking control of your health can have a positive impact on your sleep routine and overall quality of sleep. Evidation can be a tool to help. Download the app today, and start tracking your health to improve your overall wellbeing.

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