Regal Sleep Solutions Sleep Centre

Helping you understand the science of sleep!

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?

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? In all likelihood, waking up to an alarm on your phone means you’re also checking email and social media before you’ve even brushed your teeth, which can leave you feeling rushed and stressed out. Instead, invest in a traditional alarm clock and only check your phone when you feel more awake, focused, and centered.

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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!

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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Get Your Beauty Sleep: 5 Ways to Improve Your Appearance While You Sleep

Get Your Beauty Sleep: 5 Ways to Improve Your Appearance While You Sleep

Since we’ve previously written about the myriad ways sleep deprivation can negatively affect your appearance, you may already know that when it comes to beauty sleep, just getting enough is a great start. If you want to up your game, try these easy tips to supercharge your beauty routine.

1) Use a silk pillowcase

Did you know that dermatologists can usually tell which side you sleep on based on your skin? Using a silk pillowcase will help reduce the friction between your face and your pillow, which helps prevent wrinkles over time. Bonus: Say goodbye to bedhead and split ends, since your hair will also benefit from smooth texture of silk.

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Sleeping In: Is Oversleeping as Bad as Not Sleeping Enough?

Sleeping In: Is Oversleeping as Bad as Not Sleeping Enough?

The dangers of not getting enough sleep are widely known, but fewer people consider that sleeping too much may be—according to a growing body of research—also a risky endeavour.

For most adults, oversleeping counts as sleeping for longer than nine hours per night. (Somewhere between seven to nine hours is the recommended sweet spot).

Longer than that, and you may be at an increased risk for fatigue, lethargy, headaches, obesity, impaired immunity, impaired fertility, stroke, and general mortality, among other things.

If you think that sounds a lot like the problems typically associated with sleep deprivation, you’re right.

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3 Ways Getting Enough Rest Makes You a Better Partner

3 Ways Getting Enough Rest Makes You a Better Partner

Valentine’s day is just behind us. When the candles are out and the roses have wilted, it’s up to us to continue being loving, supportive partners, even in the absence of obscene discounts on chocolate.

Taking care of yourself and taking care of your loved ones are sometimes seen as distinct efforts. The reality couldn’t be further from that idea. While some degree of personal sacrifice is a part of every good relationship, if you don’t take care of yourself, you’re not going to make a very good partner to anybody.

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How Sleep Deprivation Affects Your Leadership Skills

How Sleep Deprivation Affects Your Leadership Skills

Donald Trump has been getting some bad press about (among other things) his sleep schedule. The new leader of the free world has boasted about getting as few as four to five hours of sleep per night.

Political leanings aside, experts agree that even one hour of sleep less than what you need, let alone three or four, can seriously affect your decision-making skills, and not for the better. So much for our sleep-machismo culture, where leadership is actually associated with burning the midnight oil, making the actual science somewhat counterintuitive.

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5 Ways Sleep Deprivation Affects Your Appearance

5 Ways Sleep Deprivation Affects Your Appearance

If life were fair, every time things got too busy for a good night’s sleep, your body would go into health and immunity-hyperdrive to compensate for the stress you’re experiencing. Unfortunately, life isn’t always fair, and when stress gets in the way of sleep, your general well-being suffers. The side effect of this—as though anybody needs an additional thing to lose sleep over—is a pronounced effect on your appearance. Read on for five ways sleep deprivation can affect the way you look.

1. Puffy Eyes and Dark Circles

When you’re tired, your body retains fluid. Excess fluid is responsible for the puffiness under your eyes, but it also pushes blood vessels closer to the surface of your skin. Since the skin around your eyes is very thin relative to the rest of your body, the effect of this is especially visible here, resulting in the unsightly circles typical of sleeplessness.

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Insomnia as a Plot Device

Insomnia as a Plot Device

Anybody who’s seen a movie in the last 50 years knows that Hollywood loves spinning storylines around mental illness. From One Flew Over the Cuckoo’s Nest to Girl, Interrupted, to Psycho and beyond, people with psychological disorders are the subject of mass fascination—and often, misrepresentation—in the media.

Insomnia is no exception, and it’s not hard to imagine why. The psychological effects of chronic insomnia are serious and diverse, making the problem, which affects as many as one third of Australians, ripe for the picking when it comes to story ideas. Disclaimer: Movie spoilers below, though you’ve probably seen these already.

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What to Expect During an Overnight Sleep Study

What to Expect During an Overnight Sleep Study

If even a Regal mattress isn’t enough to heal your sleep woes, it’s time to bring the problem to the attention of a health professional. Insomnia is too serious a health risk to leave unchecked, and since most sleep disorders are very manageable conditions, it only makes sense to get a pro involved when you’ve tried all the standard solutions, like practicing good sleep hygiene.

When you do, it’s possible that you’ll need to undergo an overnight sleep study or polysomnography. This helps your doctor pin down the source of your sleep problems, which can be difficult to do with a regular office visit. Sleeping overnight in a laboratory may seem nerve-wracking, and many people wonder how they’ll be able to get to sleep at all under such unusual conditions. Keep in mind that sleep labs are designed to be as comfortable as possible. Rarely does a sleep study fail because the patient couldn’t get to sleep.

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5 Household Plants That Can Help You Sleep Better

5 Household Plants That Can Help You Sleep Better

Beautiful flowers and plants not only enhance the look of your home and help purify the air you breathe, but can actually help you get to sleep.

Stress and anxiety are major barriers to healthy sleep for many people, and numerous studies have shown that spending time in nature is one of the best ways to alleviate stress.

Since sleeping in nature is not realistic for most of us, the next best thing is to bring nature indoors.

Spider Plant

According to NASA, spider plants are air-cleaning all stars, clearing contaminants from ammonia and benzene to formaldehyde.

It helps absorb odours and helps maintain oxygen levels in the room, promoting better quality sleep, especially for people with allergies.

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How Sleep Deprivation Affects Your Heart

How Sleep Deprivation Affects Your Heart

What do you think are the most important factors for good heart health? Most people would say a healthy diet, regular exercise schedule, and smoke-free lifestyle about cover it. That’s mostly correct, but here’s a fascinating fact about your heart: Regardless of your weight, smoking and exercise habits, and even your age, people who sleep less than six hours per night are about twice as likely to die of a heart attack or stroke.

Think about that for a second. You could be a spritely 20-something with a jogging habit and inexplicable love of kale and still be worse off, heart-health wise, than someone with poorer lifestyle habits, as long as they sleep enough and you don’t.

Why could that be? The truth is, we don’t know exactly how sleep affects your heart, but it probably has something to do with the fact that your heart rate and blood pressure slow down while you’re asleep. Skipping out on rest for an organ as hardworking as your heart is bound to lead to problems—and indeed, the stats seem to reflect this.

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Four Ways to Get Your Little Ones to Sleep on Christmas Eve

Four Ways to Get Your Little Ones to Sleep on Christmas Eve

With all the commotion and busyness of the holidays, the last thing anyone needs is to be cranky and sick—doubly so for kids! However, the nervous excitement that comes with knowing Santa is on the way can leave a good night’s sleep out of reach, especially for a high-strung youngster. Here are a few tips for a restful Christmas Eve and, in turn, happier Christmas morning!

Get active on the day of Christmas Eve

We may not have a snowy winter wonderland to play in like our northern neighbours, but Christmas Eve is as good a day as any to get the little ones tuckered out with outdoor games. Working up a sweat on a good hike or beach outing will not only immediately improve their mood, making your last-minute Christmas planning more pleasant, but leave them tired and subdued for the evening ahead.

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5 Tips for Getting Through the Day If You Didn't Get Enough Sleep

5 Tips for Getting Through the Day If You Didn't Get Enough Sleep

In the real world, getting a full night of sleep is not always possible. Whether we’re travelling, bogged down with work, or dealing with a relentlessly noisy neighbour, sometimes we wake up (or just get up) faced with the gargantuan task of getting through a busy day with a serious sleep debt. When that happens, don’t fret! There are steps you can take for damage control. Just make sure not to make a habit of it.

Stay hydrated

Most people don’t drink enough water and feel much more tired than they should even when they have slept enough. Drink a big glass of water as soon as you wake up and get another six or seven glasses in before bedtime. Keeping yourself hydrated is one of the best ways to keep your energy levels up no matter how much you’ve slept.

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In a New Place, You’re Only Half Asleep. Here’s Why

In a New Place, You’re Only Half Asleep. Here’s Why

You’ve paid top-dollar for all the conveniences a hotel could offer—Egyptian cotton sheets, a noise-free floor, and a Regal resort range mattress (if you’re really lucky), but you still wake up groggy and cranky. You don’t remember tossing and turning, but you’re so sleepy you feel as though you’ve had just a few hours of rest. What gives?

Whether you’re at a hotel, a friend’s house, or on an airplane, sleeping in a new place is likely to bring about what sleep researchers call the first night effect (FNE). It’s long been well known among scientists and travellers that a new environment generally spells bad news for restful sleep, but until recently, no one understood why. 

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5 Dogs Who Love Sleep Just As Much As You Do

5 Dogs Who Love Sleep Just As Much As You Do

Selective breeding created hundreds of modern dog breeds, from the teacup Chihuahua to the Great Dane. Some dogs were bred for speed and agility, while others turned out to be more laid back—to put it mildly—than others. Couch potatoes and apartment-dwellers: Read on for the top 5 laziest pups in the canine kingdom.

*Disclaimer: Please note that all dogs require daily exercise and that some dogs have energy levels uncharacteristic of their breed. Make sure to do your research before bringing a pooch into your life!

 

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What You Can’t Learn From a Sleep-Tracking App

What You Can’t Learn From a Sleep-Tracking App

We are in the age of the "quantified self," where consumer hunger for gadgets that track steps, stress levels, and sleep habits is on the rise. The market for wearable technology has grown by leaps and bounds since its humble beginnings in the pedometers of the 1980s, and is estimated to triple in value between now and 2019.

With the market surge comes a healthy dose of skepticism from critics who say that manufacturers overstate the accuracy of their devices. When it comes to something as important as sleep, it’s worth taking a second look.

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How to Take the Perfect Nap

How to Take the Perfect Nap

From siestas in South America to nap salons in Japan, naps are as much a regular part of human culture as sleeping at night. With sleep deprivation at practically epidemic levels in certain parts of the world, it’s no wonder that scientists are increasingly interested in how naps affect performance. One major upshot of this is that there’s been a fair bit of research on the right way to nap to increase wakefulness and general well-being.

First, set an alarm. If you’ve ever woken up from a 3-hour daytime snooze feeling like a confused time-traveller in a strange land, you already know that sleeping for extended blocks during the day is not ideal. Research suggests that this is due to the way your body cycles through different stages of sleep. Shorter naps—under 20 minutes or so—make it less likely for you to go beyond the first two (lighter) stages of sleep. Beyond that, you get into slow-wave sleep territory, which makes it much harder to wake up and can leave you feeling groggy for hours afterward if you don’t complete a full sleep cycle.

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How Sleep Enhances Learning & Memory

How Sleep Enhances Learning & Memory

As caffeine-addled college students the world over will tell you, the ability to remember things efficiently is important. Whether you need to memorize facts for an upcoming exam, skills for a new job, or where you put your keys, having a reliable memory can make virtually every facet of your life run smoother. If you’re among the majority of Australians who have experienced sleep deprivation, you already know that a night of poor sleep can cloud your thinking, but do you know the full extent to which a lack of sleep can affect your memory?

First, let’s break up memory the way scientists do. One of the greatest advances in memory research was the discovery that it can be parcelled out into a few different categories, and that different parts of your brain—as well as different stages of sleep—are likely responsible for managing each type.

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5 Ways Sleeping Enough Helps Keep You Fit

5 Ways Sleeping Enough Helps Keep You Fit

Controls Your Cravings

Unless you’re the proud owner of infallible willpower (what’s your secret?), turning down an extra piece of cake is much harder on insufficient sleep. Hunger is regulated by two hormones called leptin and ghrelin. This is a bit of an oversimplification, but simply put: less leptin equals more hunger, and more ghrelin equals more hunger. Sleep deprivation suppresses leptin and stimulates ghrelin, making you that much hungrier, even if you’ve eaten enough. Moreover, sleep deprivation impairs the part of your brain that controls complex decision-making, leaving you without the discipline you need to stick to a healthy eating plan.

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