Regal Sleep Solutions Sleep Centre

Helping you understand the science of sleep!

5 Relaxing Scents To Help Soothe You To Sleep


Aromatic essential oils have been used for thousands of years to treat a variety of ailments. Though solid research on their effectiveness is limited, and we would never recommend aromatherapy in place of doctor-approved remedies for a serious medical concern, anecdotal evidence abounds. Many people swear that particular scents make it easier for them to relax, focus, lessen pain, and so on. The following five scents are reputed to promote relaxation and help put you to sleep. Try putting a few drops of essential oil on your pillow or aromatizing your room with an oil diffuser.

Please note that if you’re pregnant, have asthma, or suffer from severe allergies, you should consult your healthcare professional before trying aromatherapy.

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Sleep Deprivation Is A Terrible School Bully


An alarming statistic has been making the rounds in the news lately—approximately 70% of Australian teens are chronically sleep-deprived, largely thanks to the ubiquity of digital devices. If you’re a parent, you probably already know how hard it is to unglue the eyes of your youngster from their smartphone, but you may not be fully aware of how much it’s affecting their sleep, and by extension, educational outcomes.

The relationship between sleep and learning has been extensively studied, and studies have repeatedly shown that our ability to learn and store new information suffers after just one night of poor sleep—let alone chronic sleep deprivation. If your child isn’t performing well in school, sleep deprivation is one of the major things you should rule out, and given the above statistic, there’s a fair chance it’s playing its part.

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5 Ways People Woke Up On Time Before Alarm Clocks


We take for granted that getting up on time for a morning meeting is as simple as clicking around on a smartphone (leaving aside the actual process of getting out of bed). Have you ever wondered how people woke up on time for work before alarm clocks? Read on for five clever ways people managed their mornings throughout history.

Water Clocks

Water clocks are among the oldest devices people used to measure time, alongside hourglasses and sundials. They work by measuring the steady flow of water into a vessel. The ancient Greeks developed an advanced version of the water clock known called a "clepsydra," versions of which worked as alarms by ringing bells or gongs when the water reached a certain level.

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How Depression & Sleep Deprivation Reinforce One Another


Mental health is intricately linked to sleep. We’ve written before about anxiety disorders and how often they coexist with insomnia. This week, we’re shifting the focus to depression, the second most common mental illness in Australia after anxiety.

Depression and insomnia seem to have a reciprocal relationship. In other words, in one of the most unfair vicious cycles in existence, depression negatively affects sleep, and poor sleep, in turn, contributes to depression.

Sleep disturbances, including insomnia (and in some cases, sleeping too much) are among the most common symptoms of major depression. For the uninitiated, depression is not the same as feeling sad once in a while. Sufferers of depression may feel sad, hopeless, and empty with or without the presence of an obvious trigger. In a major depressive episode, these symptoms can be prolonged, debilitating, and even life-threatening. Depression is stubbornly resistant to good circumstances and encouraging words from well-meaning friends. Major depressive episodes typically require medical intervention to improve.

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Why You Shouldn’t Put Much Stock in Dream "Dictionaries"


A quick Google of dream dictionaries will generate hundreds of thousands of results of pages that claim to decode the secrets of your subconscious, or even your future, by interpreting symbols in your dreams. Many dream "dictionaries" cover symbols as general as death and as specific as unicycles, each with an accompanying explanation of their significance. (In case you were wondering, dreaming about unicycles supposedly means that "you are in total control of a situation and are exercising authority in both personal and business matters," courtesy of Dream Moods).

Dream interpretation has a rich history in cultures ancient and modern, so it’s no wonder that it’s still with us today. The ancient Egyptians and Babylonians believed that dreams were a vehicle for communicating with supernatural powers. Aristotle wrote that dreams could be used to predict illness. Placing spiritual significance in dreams has strong religious roots—in the Bible, Joseph and Daniel have dreams that are messages from God. Closer to the modern day, dream interpretation is a major component of psychoanalytic therapy, championed by the legendary psychologists Sigmund Freud and Carl Jung.

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What Is An Anxiety Disorder & How Can It Affect Your Sleep?


It’s 3AM, and while it seems like the rest of the world is sound asleep, you’re in bed with your eyes wide open. Your heart is pounding, you feel dizzy and nauseous, and no matter how much you tell yourself to calm down, you can’t shake the sense that something bad is about to happen. You can’t remember the last time you had a peaceful night of sleep, and unrelenting feelings of anxiety and fear are starting to interfere with your ability to live a normal life.

If this sounds familiar, you may be one of the 14% of people in Australia who live with an anxiety disorder. They are by far the most common mental disorders in the country, beating out depression and substance abuse. A number of distinct conditions fall under the anxiety disorder umbrella, like panic disorder, generalized anxiety disorder, and social anxiety, but what they have in common are feelings of stress and fear that seriously affect your ability to function. Unfortunately, they coexist with insomnia so often that it’s one of their defining symptoms.

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5 Cool Facts About Lucid Dreaming


Though they are seriously exaggerated in the media (we’re looking at you, Inception), anyone who’s had a lucid dream will tell you that there’s nothing quite like it. A dream is considered lucid if you know that you’re dreaming, and you may also have a degree of control over the dream environment and/or your actions within it.

Some aficionados credit lucid dreaming with benefits like increased self-control in their waking life or an improvement in depressive symptoms. The supposed benefits are best taken with a grain of salt, given that there’s not nearly enough research to confirm them, but it doesn’t take a scientist to know that lucid dreaming can, if nothing else, be just plain fun. Read on for five cool facts about this unique state of consciousness.

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What Causes Snoring & When Do You Need To See The Doctor?


Imagine (or recall, depending on your situation) being in the middle of a pleasant dream, only to be jarred awake by the throaty rumble of your partner’s snoring. This is the reality for countless couples across Australia, and aside from its tendency to cause relationship disturbance, snoring can be a signal of underlying health problems. But since many people think it’s a benign condition, they’re unlikely to see their doctor about it. Here’s what causes snoring and when you should seek medical intervention.

When you sleep, your throat narrows and your tongue falls backward. The walls of your throat vibrate as your breathe in and out, and for certain people—often those who are overweight, and mostly men, though snoring affects every population group to some degree—the vibrations are loud enough to wake up a sleeping partner. Generally, the narrower the opening in your upper airway, the louder the vibration.

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5 Beautiful, Relaxing Soundtracks To Fall Asleep To


Last week, we wrote about the well-documented benefits of listening to music while you sleep. In case you missed it, the takeaway is that music has been show decrease the amount of time it takes you to fall asleep and improve the quality of your rest. However, not all types of music have this effect. As you might expect, fast, loud, stimulating tunes are unlikely to help you get to sleep.

Here’s a list of beautiful music . Some of these tunes were specifically produced as sleep aids, while others naturally happen to fit the criteria.


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Is Listening To Music While You Sleep A Good Idea?


If you love music, you already know that it can enlighten, inspire, energize, and shake you out of a bad mood. But did you know that it can also help you sleep? Plenty of people use music to help themselves get a good night’s rest, and there’s a great deal of research to back up this popular practice.

During sleep, though you’re not consciously aware of it, you’re actually listening to what’s around you. When you think about it, this makes a lot of evolutionary sense—with your eyes shut, it’s the only way your body can become aware of threats in your environment. While this can be somewhat of an annoyance for light sleepers, it has a wonderful upshot: you can actually intervene on the quality of your sleep with carefully chosen tunes.

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4 Ways To Sleep Better On A Plane

In the past, we’ve written about how to how to stay ahead of jet lag. An important component of that effort is actually getting to sleep on a plane, and since it’s impossible to carry on your Regal mattress (sorry, we’re working on it), you probably need some help. Sleeping well on a plane is especially important on long-haul flights. Otherwise, you may find yourself a day behind on your sleep by the time you get to your destination! Here are our best tips for getting to sleep in the air.
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How To Deal With New Parent Sleep Deprivation

How To Deal With New Parent Sleep Deprivation

Here’s a statistic that will keep you up at night: new parents lose an average of 44 days of sleep in their newborn’s first year of life. Yes, you read that right. No wonder sleep deprivation is practically a cliché of parenthood. Plenty of factors account for newborns’, ahem... creative sleeping patterns, from undeveloped Circadian rhythms to rumbling tummies. What’s less clear is how an adult unaccustomed to being repeatedly jarred awake by a screaming infant is supposed to function.

There’s no magic cure, and there’s probably no getting around the fact that this stage will be a difficult one. Thankfully, the first year with your new baby is also filled with beautiful moments you’ll be happily remember for the rest of your life. Don’t be too discouraged—there are things you can do to make this period easier on yourself.

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4 Bizarre Things Your Body Does While You Sleep

4 Bizarre Things Your Body Does While You Sleep

If you think the weirdest thing that can happen to you while you’re sleeping is an unsettling dream, think again. We know more about sleep today than ever before, but exactly what your body goes through during sleep is still unknown and made all the more mysterious by oddball things your body can do after bedtime. Disclaimer: If you experience anything listed below to a distressing degree, bring it to the attention of a healthcare professional!

Exploding Head Syndrome

Don’t worry—this isn’t nearly as painful as it sounds. A small percentage of people, typically over 50, sometimes hear a loud, imagined noise when they’re falling asleep or waking up. Imagine being on the precipice of sleep and suddenly hearing a gunshot or a thunderclap insider your head. This condition is benign and painless, but can be frightening. It’s unclear what causes it, but it seems to be made worse by stress and irregular sleep schedules.

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Get By Just Fine On Minimal Sleep? You Might Be A "Super Sleeper"

Get By Just Fine On Minimal Sleep? You Might Be A "Super Sleeper"

Everybody knows that they’re supposed to get 7-9 hours of sleep per night, and if you’re like the vast majority of people, this conventional wisdom applies to you. Sleep deprivation causes direct, measurable physical harm. For most people, not getting enough rest on a regular basis translates to a list of healthy problems that seems to grow longer every time sleep scientists shed light on it. However, researchers have also long observed that some people tolerate sleep loss better than others.

Do you know somebody who claims to get by just fine on as little as six hours of sleep? Firs, it’s important to note that some people go through most of their lives chronically sleep deprived without knowing it. Go without enough sleep for long enough, and eventually, you’ll forget what being truly well-rested feels like. Some people under-sleep but think they feel okay, while tests measuring their reaction times, reasoning, and more would reveal the reality.

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4 Myths About Sleep You May Still Believe

4 Myths About Sleep You May Still Believe

You would think that the information age would make us all experts in topics as important as sleep science, but in a sea of data, it can be hard to separate fact from fiction. All the worse when research counters received wisdom, since age-old myths are notoriously hard to debunk. If you think you know everything there is to know about sleep, check and see if you still believe any of these common sleep myths.

1. You can catch up on sleep on the weekends

Much to the chagrin of weekend warriors the world over, you cannot "catch up" on missed sleep. If you don’t get enough sleep for a few days and then try to make up for it with a weekend snooze-fest, research shows that you’ll continue to experience symptoms of sleep deprivation, like impaired reasoning and slowed reaction times, until you reestablish your sleep schedule over an extended period. Check out our article on how to repay your sleep debt for more on this topic.

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How Sleep Deprivation Can Damage Your DNA

How Sleep Deprivation Can Damage Your DNA

DNA is the precious blueprint for life. It is literally the fibre of your being, and damaging it is serious business. While your cells are capable of repairing a certain amount of DNA damage—in fact, normal metabolic processes result in thousands of replication mistakes in your body each day—there’s only so much they can repair.

Researchers have long been puzzling about the causal link between poor sleep and conditions ranging from accelerated aging to cancer and neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. We know there’s a strong correlation between sleep loss and these illnesses, but for a long time, we didn’t know why. Though the exact mechanisms are far from clear, recent research has shed a lot of light on this relationship.

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Sleep & Your Diet: A Two-Way Street

Sleep & Your Diet: A Two-Way Street

Was eating better on your list of resolutions this year? Regardless of where we are in our health journeys, many Australians make an effort to eat better on a regular basis. What many people don’t know is the incredible impact sleep has on our ability to make smart dietary choices—and on the flip side, how what we eat affects the quality of our rest.

Sleep has a dynamic relationship with many aspects of your health. For example, we know that not sleeping enough can sensitize you to stress and other negative emotions. We also know that stress and depression make it harder to get to sleep. A similar relationship exists between sleep and your diet.

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4 Things To Do First Thing For A More Peaceful Day

4 Things To Do First Thing For A More Peaceful Day

We’ve written before about things you can do in the evening to take some of the load off the next day, as well as the benefits of good sleep hygiene. Hopefully, if you’re putting these tips into practice, you’re waking up rested and refreshed (possibly on your perfectly fitted Regal mattress). Now, what can you do first thing the morning to get your day off to the best possible start?

1. Don’t use your phone as an alarm

If you’re like the majority of Australians, you’re somewhat hooked into your digital devices most of the time. The average person checks their devices a staggering 85 times per day! Given this, why not give your mind a few minutes of peace before you connect?

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4 Things To Do Before Bed For A Stress-Free Tomorrow

4 Things To Do Before Bed For A Stress-Free Tomorrow

Waking up cuddling a pile of clean laundry you were too lazy to fold is, while admittedly comfortable, not the best way to start your day.

Neither is opening your eyes mid-panic because you’re scrambling to figure out where and with whom your morning meeting is.

Use these easy tips to set yourself up for the next day. Not only will your morning go better, but you’re bound to get a more relaxing night’s sleep!

1. Tidy your bedroom

We hate to sound like your parents, but really—there’s nothing like the feeling of waking up in a clean, organized space. Fold that laundry, put the graveyard of tea-mugs to rest in the dishwasher, and make sure everything is more or less in its place. You’ll thank yourself when you don’t have to scramble for matching socks at 7AM.

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How To Sleep Through Hot Summer Nights

How To Sleep Through Hot Summer Nights

The heat doesn’t seem to be letting up, and for those of us without air conditioning, staying cool and comfortable through the night is a constant struggle.

As anybody who’s spent a summer in Australia will tell you, getting to sleep in the heat is no picnic.

That’s a consequence of your body’s natural sleep cycle. As bedtime approaches, your core temperature naturally drops and remains lowered throughout the time you’re asleep.

A cooler bedroom—ideally around 18 degrees celsius—helps facilitate this temperature drop. If your sleep environment is much hotter than 18 degrees, you’re more likely to have trouble falling and staying asleep. 

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