Regal Sleep Solutions Sleep Centre

Helping you understand the science of sleep!

5 Signs That You’re Sleep Deprived, Even If You Don’t Feel Tired

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Some people spend their days exhausted without ever realizing that they need more sleep. That’s because sleep deprivation often rears its ugly head in ways far less obvious than the feeling of tiredness—especially if you’re a heavy user of caffeine or other stimulants. Here are five subtle ways your body may be telling you to make sleep a priority.

You suffer from mood swings

Emotional regulation is a complex biochemical process. No matter how good your manners are or how hard you try to keep yourself in check, you’ll find it difficult to keep your cool if you’re not getting enough sleep. That’s because sleep deprivation impairs the parts of your brain responsible for keeping your emotions balanced and properly tethered to your environment.

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When Androids Dream Of Electric Sheep: Dreaming And Artificial Intelligence

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We already know that dreaming is a cross-species phenomenon. Dogs, cats, and even duck-billed platypuses dream. Renowned science fiction author Philip K. Dick once asked, Do Androids Dream of Electric Sheep? (His book with this title was the inspiration for Blade Runner, by the way). Turns out—in a way—they do.

In the interest of not jumping the gun, it’s important to say that researchers have not yet achieved anything like "true" artificial intelligence—that is, something that we can say is intelligent in the same way that humans (or dogs, cats, and duck-billed platypuses) are. Increasingly advanced examples of robots that can simulate intelligence abound, but we’re not yet living in the age of Bicentennial Man.

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5 Time-Tested Ways To Keep Your New Year’s Resolutions

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When the holiday buzz wears off and it’s time to get back to the grind, it’s all too easy to fold up your list of New Year’s resolutions and tuck it away in a drawer. Out of sight, out of mind, right?

We’re here to help you challenge that defeatist attitude and get the year off to running start.

Make your goals as specific as possible

Did you resolve to "read more books" or "get in shape"? Vague phrasing, and in turn, a vague mental concept of your goal, can make the process much more daunting than it has to be. Break your resolutions down into simple, manageable steps. Instead of telling yourself to read more books, resolve to read for 20 minutes before bed each day (bonus: this will likely help you get to sleep). Don’t aim to "get in shape"—choose a concrete workout schedule. Remember, every large achievement is made up of numerous small feats.

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How To Avoid Holiday Burnout With Quality Sleep

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Christmas is behind us, New Year’s celebrations approach, and if you’re like many Australians, you’re already well on track to experiencing the dreaded holiday burnout. The holiday season is supposed to leave us refreshed and ready to take on the new year, but if you don’t balance letting loose with a little self-care, you may end up more tired than you were on your first day off work!

As you may suspect if you’re a regular reader of this blog, your first line of defence against holiday burnout is getting adequate sleep. With a jam-packed holiday social schedule, It’s inevitable that your regular sleep schedule will shift somewhat, and that’s okay, but you should do what you can to maintain it. Now is as good a time as any to practice good sleep hygiene both before bed and throughout the day . Making sure your sleep routine doesn’t get wildly out of whack will make you better company at parties anyway.

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Five Tips To Help You Properly Care for Your New Mattress

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So you’ve finally decided to upgrade your mattress. Congratulations on being proactive about sleep! Your energy levels, mood, and overall well-being are sure to improve alongside the quality of your rest.

Here are the best ways to care for your new best friend. Remember, if you have any questions about caring for your mattress, a sleep expert at Regal will be more than happy to help.

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Holiday Sleep Tips For Parents Of Young Children

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The holiday season, with its family gatherings, Christmas lists, and maybe even travelling, can be a little stressful for anyone. It’s inevitably stressful for parents of young children. 

Babies and toddlers tend to be very sensitive to sudden changes in their schedule. When family comes knocking at odd hours or you’re trying to adjust to a new time zone, it can feel like all the work it took to get your child accustomed to a consistent sleep schedule is going down the drain. Here’s how to keep yourself and your children from Grinch-like behaviour around the holidays. 

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Blue is for the Bedroom - 5 Bedroom Design Tips for Better Sleep

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When it comes to selecting the right mattress for your body type and sleeping position, we’ve got you covered, but there’s more to creating an environment that’s conducive to quality sleep. Here are five tips for turning your bedroom into a dream-inducing haven.

Take time to tidy

If you’re used to tripping over things on your way to the bathroom in the morning, it’s time to think about decluttering your space. You don’t need to do a deep clean every day—just take five or ten minutes to put things back where they belong. Not only will you feel less anxious, but now that you don’t to search for things, you’ll shave the time off your morning routine.

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Just Sleep On It: How Sleep Can Help You Work Through Difficult Problems

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Ever had a conundrum that seemed to magically worked itself out after a good night of sleep? Or a 3am "Eureka!" moment? Turns out that there’s solid scientific evidence behind that old piece of advice: when in doubt, just sleep on it.

Sleep is crucial for learning and memory. In particular, the process of consolidating information, or making it stable and accessible, seems to occur primarily during sleep. When you’re resting, your brain organizes what you’ve learned that day—almost like sorting through a messy filing cabinet.

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5 Weird Insomnia Cures From the History Books

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Before evidence-based medicine, people got pretty creative with their insomnia cures. Most cultures have their own folk remedies for sleeplessness, but some are particularly unusual. Here are 5 weird insomnia cures from the past (we would strongly recommend not trying these at home, though you probably won’t be tempted to anyway).

Rub your teeth with dog earwax

Now everybody with a canine companion can know the joys of restful sleep! (Kidding, really really kidding). An Italian Renaissance man named Gerolamo Cardano, otherwise known for inventing probability theory, suggested that smearing your teeth with the gunk from a dog’s ears helps one fall asleep. We don’t think you or your dog would appreciate this one.

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Why You Should Consider Starting Your Day Without Caffeine

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If your day doesn’t start without coffee, we get it—it’s a cultural mainstay and a near-lifelong habit for many, if not most, Australians. There’s nothing wrong with drinking a moderate amount of coffee, but there’s a good biological reason you may want to hold off a little longer than you’re used to before drinking your first cup.

A number of important biological processes, like alertness, metabolism, and muscle tone, are governed by your circadian rhythm—a 24-hour cycle that’s regulated by external and internal signals. In the morning, your body makes a lot of a hormone called cortisol. You may associate cortisol with stress, which it’s involved in, but another one of its important functions is helping you feel alert when you wake up. Cortisol levels typically peak between 8-9am, 12-1pm, and 5:30-6:30pm.

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Five Cool Facts About The Way Animals Sleep

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All animals sleep, but they do so in drastically different ways. From sleeping with only half their brains to sleeping while flying, check out these 10 surprising (and surprisingly adorable) facts about the way animals get their rest.

Otters hold each other while they sleep

Cutest fact first: Otters like to sleep in the water to avoid predators. When they do, to avoid drifting away, they anchor their bodies to something with their tales or hold hands with other otters . Think about that when you need to smile.

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Bacteria and Your Circadian Rhythm: How Your Microbiome Influences Your Internal Clock

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Your body is composed of about 30 trillion human cells and 39 trillion bacterial cells. That’s right. On a cellular level, you are mostly made up of bacteria. No wonder there’s been a recent surge in probiotic yogurt advertisements!

The human microbiome, or collection of microbes that live inside the human body, has been at the forefront of scientific research for the past few decades. Studies are steadily revealing the crucial role of microbes in human health, from digestion and immunity to psychological well-being. One of the latest developments in the field is that our gut microbiome may directly influence our circadian rhythm.

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5 Tips For Sound Sleep In The Great Outdoors

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Here in Australia, we’re blessed with access to gorgeous natural wonders most people can only dream about. Whether you like the rainforest, beach, or mountains, there’s really something here for everybody. And what better way to enjoy it than to take the family out on a camping trip?

Unfortunately, otherwise great holidays can be spoilt by chilly, itchy nights of bad sleep. If you’ve experienced this, you know that poorly rested people do not make for great holiday companions.

Until we figure out a way to make Regal mattresses easily portable, you can rely on these five simple tips to sleep soundly in the bush.

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How Cognitive Behavioural Therapy (CBT) May Help Cure Your Chronic Insomnia

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Many people worry about getting diagnosed with a sleep disorder because they don’t want to become reliant on medication. While medication is necessary in certain cases, there is a popular, effective alternative for chronic sleep conditions called cognitive behavioural therapy (CBT).

CBT was originally developed to treat depression (coincidentally, one of the most common psychiatric conditions to appear alongside insomnia), but it’s since been co-opted to treat a wide range of mental disorders, from obsessive compulsive disorder to substance abuse. Best of all? It has a successful track record, even in comparison to medication-based treatments.

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5 Reasons To Set A Curfew For Your Smartphone

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In our ultra-connected world, a smartphone is the first and the last thing many people see every day. Staying connected with our networks is extremely tempting, and you can safely bet that every app and social network you use is designed to be as addictive as possible, but there are good reasons to put away your smartphone well before bedtime.

Respect your circadian rhythm

The light emitted by your LED screen confuses sensitive light-detecting cells in your eyes into signalling to your brain that it’s daytime. The series of biochemical reactions triggered by this signal is bad news for quality sleep. Any exposure to electronic light before bed hampers your body’s ability to wind down.

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Should You Share A Bed With Your Pet?

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You and your four-legged best friend do everything together. You play, go for walks, cuddle when you’re sad, and if you’re like more than 75% of pet owners, even share the bed at night. But is it safe to share your sleeping space with your pet, or should you train your dog or cat to sleep on their own?

The answer depends on your health and that of your furry friend. Generally, the risk of catching a serious disease from your pet via bed-sharing is very low, provided that your pet is healthy and receives regular veterinary care, including screening for fleas and parasites. If you’re pregnant, have a compromised immune system, or are undergoing chemotherapy, you’re much more vulnerable to illness and would likely be better off keeping your bed a pet-free zone. The same goes for if you have allergies, asthma, or sleep apnea.

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5 Health Conditions That Can Disrupt Sleep

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Insomnia is often linked to other health problems, whether physical, emotional, lifestyle-related or a combination. In fact, sleep troubles appear with other health problems so often that clinicians presented with insomnia often screen for underlying disorders and treat them at the same time. Here are 5 health conditions that can interfere with sleep.

Psychiatric disorders

Mental health disorders, especially anxiety and depression, are among the most common health problems to appear alongside insomnia. Some studies suggest that nearly half of all people with insomnia also have a psychiatric diagnosis. In addition to anxiety and depression, phobias, bipolar disorder, and schizophrenia often present with insomnia.

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Meditation And Sleep: How It Can Help And Where To Draw The Line

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Few health practices have received as much attention as meditation in recent years. It’s been hailed as a panacea for ills as diverse as addiction, depression, anxiety, attention deficit disorder, an insomnia. Indeed, the scientific research on meditation is largely positive, and there are good reasons to consider practicing it. However, as with any health craze, enthusiasts tend to jump the gun. Some advocates of meditation claim that it can actually replace a large portion of the time you need to sleep. It’s at this point that well-meaning advice can become dangerous.

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Five Popular Folk Remedies For Insomnia And Whether Or Not They Work

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When you feel like you need an extra hand getting to sleep, but don’t want to rely on sleeping pills, you may turn to a popular folk remedy for help. There’s no denying the efficacy of the good old placebo effect, and indeed, a favourite family remedy that you trust may actually help you relax and fall asleep faster. That said, it’s worth knowing which remedies have garnered some approval from the scientific community. Read on for five popular folk remedies and whether or not they’ve been proven to work.

A warm glass of milk before bed

The jury is still out on this one. Consider this: On one hand, milk is rich in tryptophan, an amino acid that works as a precursor to melatonin, which is an important sleep-inducing hormone. However, the amount of tryptophan in a single glass of milk is probably too low for you to actually feel the effects. However, the positive psychological associations you might have with milk may do the trick. It won’t do any harm, so if it makes you feel better, drink up!

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Your Circadian Rhythm: Understanding Your Body’s Internal Clock

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Technology is intimately linked with the personal and professional lives of so many, making it hard to remember how new some of the world’s most widespread innovations really are. The first personal computers came out in 1975, the first mobile phone in 1973, and electric light has been on the scene for fewer than 150 years. With this technology comes access to artificial light at all hours—a factor sleep scientists say we are not well-adapted to.

For the vast majority of our evolution, human activity was at the mercy of sunrise and sunset, and our bodies, just like everything else in nature, are set up to work in harmony with this cycle. This biological clock, governed largely by light, is known as our circadian rhythm. It’s also partially mediated by an internal clock, the mechanisms of which are the subject of ongoing research.

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