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<ul class="summary-list"><li><keyword id="12110133" type="UNKNOWN" weightage="60" keywordseo="sleep-apnea" source="Orion">Sleep apnea</keyword> affects 30% to 60% of obese teenagers.</li><li><keyword id="11903517" type="UNKNOWN" weightage="60" keywordseo="sleep" source="Orion">Sleep</keyword> apnea in children can cause difficulty focusing in school.</li><li>Doctors recommend that teenagers sleep eight to 10 hours a day.</li></ul>Sleep can be challenging for kids. If they also have a sleep disorder, going back to school this year may be a real challenge. Dr. Carissa Baker-Smith, the director of preventive cardiology at Nemours Children's <keyword id="11894571" type="UNKNOWN" weightage="60" keywordseo="health" source="Orion">Health</keyword> in Delaware, told Insider how poor and disrupted sleep could be associated with difficulty focusing during the day and increased daytime fatigue. Ultimately, she said, it has the potential to negatively affect school performance. The American Heart Association said sleep apnea is <a href="https://www.ahajournals.org/doi/10.1161/JAHA.121.022427">common in kids and teens</a> and may be linked to high blood pressure and heart-structure changes. It added that <a href="https://www.eurekalert.org/news-releases/925607">obstructive sleep apnea</a> affects 1% to 6% of all children and 30% to 60% of obese adolescents, so it's more common in youth than people think. These sleep disruptions <a href="https://www.insider.com/can-lack-of-sleep-cause-heart-disease">can raise blood pressure</a> and are linked with insulin resistance and abnormal lipids - all of which can harm cardiovascular health in later years.This is why parents and teachers must be alert. "Maintaining a high index of suspicion for obstructive sleep apnea is important and can lead to earlier diagnosis and treatment," Baker-Smith said.Vanessa Tomlinson and her son Shane live in Yardley, Pennsylvania. Shane has been affected by <a href="https://www.insider.com/how-to-treat-sleep-apnea">sleep apnea</a> at school prior to even being diagnosed. "He was unable to concentrate and focus for a period of time, <a href="https://www.insider.com/why-am-i-so-tired">he was often very tired</a> throughout the school day. He was lacking his 'typical' energy throughout the day, despite his fun-loving, charming personality," Tomlinson said.To overcome the struggle of sleep apnea, Tomlinson recommended that parents trust their own instincts. "Parents know their children best. If something doesn't seem quite right, or you are noticing different behaviors, please do not ignore it. Consult your pediatrician, who can guide you in the right direction," she said.Baker-Smith said risk factors for obstructive sleep apnea include enlarged tonsils and adenoids, but that obesity was also a risk factor. This is why Baker-Smith wants parents to be cognizant of the symptoms."Parents who suspect obstructive sleep apnea based upon habitual snoring (more than three nights per week), pauses in a child's breathing while sleeping, and/or daytime fatigue, as well as difficulty focusing, should consider discussing these findings with their child's pediatrician. In some cases, the pediatrician may refer for a sleep study, or if tonsils are enlarged and there is a concern for OSA, refer the child to an otolaryngologist," she said.Baker-Smith also recommended resetting bedtimes so that children could obtain the recommended number of hours of sleep per night, which could be a challenge post-pandemic.Her recommended duration of sleep by age group:<ul><li>1- to 2-year-olds should get 11 to 14 hours.</li><li>3- to 5-year-olds should get 10 to 13 hours.</li><li>6- to 12-year-olds should get nine to 12 hours.</li><li>13- to 18-year-olds should get eight to 10 hours.</li></ul>Teachers also play a role and should look for signs of sleep apnea in students. Baker-Smith recommended looking for a child who has difficulty focusing or staying on task, or is frequently tired during the day. "Teachers should bring to the attention of the child's parent or guardian these concerns. Sometimes what may look like difficulties with attention and hyperactivity during the day may reflect the poor quality or inadequate sleep at night," she said.As a former teacher and mother of a child with sleep apnea, Tomlinson believed in open communication, and training on sleep apnea for each child's teacher is a key component. She recommended being proactive as that is the key to success in being supportive in the journey to overcome sleep apnea.

Sleep apnea is more common in kids than previously thought. It could also be setting them up for failure at school.

<ul class="summary-list"><li><keyword id="6357837" type="UNKNOWN" weightage="60" keywordseo="kim-kardashian" source="Orion">Kim Kardashian</keyword> says she gets up at 5:30am daily for a workout after just five hours of <keyword id="11903517" type="UNKNOWN" weightage="60" keywordseo="sleep" source="Orion">sleep</keyword>.</li><li>Some other highly successful people, like Martha Stewart and Jack Dorsey, get little shut-eye. </li></ul>After a lifetime of self-proclaimed people-pleasing, Kim Kardashian has declared her 40s the decade she puts herself first. "My 40s are about being Team Me," the 41-year-old TV star, model, entrepreneur, aspiring lawyer, and mom of four told Jen Wang for <a href="https://www.vogue.com/article/kim-kardashian-cover-march-2022">Vogue's February cover story</a>. "I'm going to eat well. I'm going to work out. I'm going to have more fun, spend more time with my kids and the people who make me happy," she continued. "I'm going to put my phone down. Unfollow if I don't want to see something on Instagram." But getting more sleep is not in Kardashian's plan. "Living her life means eating plant-based and rising daily for a 5:30 AM workout — typically after only five hours of sleep, Kim's baseline to function," Wang wrote. While sleep experts say, and research shows, most people need between seven and nine hours of sleep a night for <a href="https://newatlas.com/optimal-sleep-duration-cognitive-performance/56723">optimal cognitive performance</a> and <a href="https://www.webmd.com/beauty/features/beauty-sleep">even beauty</a>, Kardashian's minimalism in that department is shared by many of fellow rich and famous. <h2>Some successful people sleep less to work more</h2><a href="https://www.sleepassociation.org/about-sleep/what-is-sleep/">The American Sleep Association</a> says most adults need seven to nine hours of sleep nightly for optimal <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword>. <keyword id="12698157" type="UNKNOWN" weightage="60" keywordseo="sleep-deprivation" source="Orion">Sleep deprivation</keyword>, by contrast, is linked to decreased concentration, memory impairment, a lack of cell growth and repair (which in turn negatively affects your appearance), and in some animals even a shorter lifespan. But some people seem to be outliers, whether they sleep less to work more or simply find they can function well without much shut-eye. Donald Trump, for one, has boasted of getting just three to four hours of a sleep a night, while Martha Stewart says she gets four, and Jack Dorsey says he gets four to six, <a href="https://www.businessinsider.com/how-much-sleep-successful-people-get-2017-8">Insider previously reported</a>. Like Kardashian, Dorsey's 5:30 am alarm is reportedly <a href="https://www.businessinsider.com/jack-dorsey-morning-routine-experiment-2016-7">set to squeeze in a jog.</a>Designer Tom Ford, meanwhile, attributes his success to energy over talent, <a href="https://www.businessinsider.com/successful-ceo-sleep-schedules-2017-1#tom-ford-fashion-designer-and-director-5">needing just three hours a night</a>. Other celebrities, though, swear by sleep as the secret to success. Amazon founder Jeff Bezos says he makes getting eight hours of sleep a priority, and author Malcolm Gladwell — an expert on success — snoozes for up to nine, work-life publication <a href="https://balancethegrind.co/work-life-balance/the-sleeping-habits-routines-of-18-successful-people/">Balance the Grind wrote</a>.Basketball legend LeBron James spends half the day asleep, logging 12 hours between nights and naps, <a href="https://www.cbssports.com/nba/news/in-multi-billion-dollar-business-of-nba-sleep-is-the-biggest-debt/">he told CBS Sports</a>. "There's no better recovery than sleep," he said.

Kim Kardashian says she sleeps just 5 hours a night — though experts don't recommend it

Poor quality <keyword id="6372996" type="General" weightage="20" keywordseo="sleep" source="Orion">sleep</keyword>, including too much or too little shut-eye, daytime sleepiness, and snoring, may be linked to a heightened risk of developing irreversible sight loss (<keyword id="109031" type="General" weightage="100" keywordseo="glaucoma" source="Orion">glaucoma</keyword>), UK-based researchers have warned in a study published in the open access journal <keyword id="259649" type="General" weightage="50" keywordseo="bmj" source="Orion">BMJ</keyword> Open. Those with glaucoma tended to be older and more likely to be male, an ever smokers, and to have high blood pressure or diabetes than those who weren't diagnosed with the disease, the findings showed. The findings underscore the need for <keyword id="1830520" type="General" weightage="20" keywordseo="sleep-therapy" source="Orion">sleep therapy</keyword> in people at high risk of the disease as well as eye checks among those with chronic sleep disorders to check for early signs of glaucoma. Glaucoma is a leading cause of blindness and will likely affect an estimated 112 million people worldwide by 2040. 'As sleep behaviours are modifiable, these findings underscore the necessity of sleep intervention for individuals at high risk of glaucoma and potential ophthalmologic screening among individuals with chronic sleep problems to help prevent glaucoma,' the researchers noted. To reach this conclusion, the researchers set out to ascertain the risk of glaucoma among people with different sleep behaviours. Sleep duration was defined as normal (7 to less than 9 hours/day) and as too little or too much, outside this range. <keyword id="27538" type="General" weightage="20" keywordseo="insomnia" source="Orion">Insomnia</keyword> severity, trouble falling asleep at night or frequent waking, was classified as never/sometimes or usually, whereas subjective daytime sleepiness was categorised as never/rarely, sometimes, or frequent. Medical records and death registration data were used to track the health and survival of all the participants until the first diagnosis of glaucoma (hospital admission), death, emigration, or the end of the monitoring period (March 31, 2021), whichever came first. During an average monitoring period of just over 10.5 years, 8,690 cases of glaucoma were identified. Short or long sleep duration was associated with an 8 per cent heightened risk; insomnia 12 per cent; snoring 4 per cent; and frequent daytime sleepiness (20 per cent). And compared with those with a healthy sleep pattern, snorers and those who experienced daytime sleepiness were 10 per cent more likely to have glaucoma, while insomniacs and those with a short/long sleep duration pattern were 13 per cent more likely to have it. Depression and anxiety, which often go hand in hand with insomnia, may also increase internal eye pressure, possibly because of dysregulated cortisol production, suggest researchers. SEE ALSO: <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/science/health/news/omicron-variants-xbb-bq-1-causing-20-30-of-covid-19-infections-in-india-say-doctors/articleshow/95228125.cms">Omicron variants XBB, BQ.1 causing 20-30% of Covid-19 infections in India, say doctors</a> <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/science/news/your-social-behaviour-is-connected-to-your-gut-as-well-as-brain/articleshow/95248029.cms">Your social behaviour is connected to your gut as well as brain</a>

Poor quality sleep may put you at high glaucoma risk

The <keyword id="248625" type="ORGANIZATION" weightage="60" keywordseo="National-Sleep-Foundation">National Sleep Foundation</keyword> (NSF), an independent nonprofit organization, conducted an <a href="http://www.sleepfoundation.org/article/press-release/national-sleep-foundation-2013-international-bedroom-poll">international poll</a> to compare the sleeping habits of people in six different countries.
The NSF polled individuals in the United States, Canada, Germany, Japan, Mexico, and the United Kingdom between the ages of 25 and 55 about their <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">sleep</keyword> habits. The study wasn't peer reviewed or published in a journal, but here are some interesting facts they found:
1. Less than half of the respondents in each country are sleeping well every night.
2. The United States and Japan are getting the least amount of sleep overall. 
Consequently, about one-half from both countries reported at least one nap in the last two weeks.
3. About a quarter of respondents in the United States, the United Kingdom, and Canada never or rarely sleep well before a workday. 
<div class="image-container full"><div class="image">The National Sleep Foundation- 2013 International Sleep Poll</div></div>The United States and Japan led the way for those who get less than six hours of sleep before a workday, and about two-thirds in Japan and half in the United States sleep less than seven hours before work.
4. In the United Kingdom almost one-third sleep naked. 
While over half of the respondents in all six countries reported sleeping in pajamas, the United Kingdom seems to be a little more liberal.
5. Pillows are most important to the United States. 
The United States reported the highest average number of pillows (2.2), while Japan reported the lowest (1.1).
6. Mexico leads the way in bedroom tidiness. 
Mexico reported 82% make the bed every day or almost every day, and almost one-quarter reported they change the sheets more than once a week.
7. Bedroom scents are common. 
About 65 to 80% of people in every country said they took steps to make sure their bedroom smelled the way they liked, except Japan, where only 28% cared enough to take any action. Regularly airing out the bedroom is important in Germany, with 96% saying they do it more than once a week.
8. A comfortable sleep surface and cozy sheets and bedding were rated the most important romantic elements in all six countries. 
9. The United States' respondents were more likely to sleep with a pet. 
<div class="image-container full"><div class="image">The National Sleep Foundation- 2013 International Bedroom Poll</div></div>Over half of respondents in Japan reported sleeping alone, while three-quarters of respondents in Canada reported sleeping with a significant other.
10. The most common activity before bed is watching TV. 
At least two-thirds or more from each country reported they watch TV before bed. In Mexico 62% reported praying or meditating before bed.
11. At least one-quarter from every country thought about work-related stress in the last two weeks while lying in bed.
Almost 20% in Canada reported work-related stress plagued them every night before bed. Over half in Mexico reported thinking about personal finance stress almost every night. At least a quarter in every country reported thinking about personal life stress almost every night.
12. Over 86% in every country agreed quietness created a more relaxing sleep environment.
However, 61% in Mexico agreed that music also created a relaxing sleep environment. Music was also rated highest in Mexico as a bedroom romance element.

12 Fascinating Sleep Facts From The International Sleep Poll

<ul><li>Season 2 of <keyword id="5891223" type="UNKNOWN" weightage="20" keywordseo="Wakefit">Wakefit</keyword>.co’s Sleep Internship Programme is set to stir up a storm, as the hunt for India’s best sleeper begins again . </li><li>The inaugural batch of the <keyword id="10673866" type="COMPANY" weightage="20" keywordseo="wakefit-sleep-internship">Wakefit Sleep Internship</keyword> (Batch of 2020) saw 23 <keyword id="8392130" type="UNKNOWN" weightage="20" keywordseo="sleep-interns">sleep interns</keyword> bagging the coveted internship, which had received almost 1.70 lakh applications from across the world. </li></ul>Ever heard of a job that pays to sleep? We bet you have, after Bengaluru-based sleep and home solutions company, <a href="https://www.youtube.com/watch?v=k-ozYcE1thE&amp;feature=emb_title">Wakefit.co, created a viral sensation</a> with its Sleep Internship initiative in 2020. A year later, the world has faced a pandemic, and sleep has somehow taken a backseat again amidst the stress, health risks, and career turbulences. On the brink of the Budget 2021, as India looks to mitigate its health threats, resurrect its economy, and generate opportunities for job growth, Wakefit.co is doing its bit by simply reminding people that sleep is important too and that you can, well, earn to sleep! <a href="https://wakefit.co/sleepintern/">Wakefit.co is back with its epic Sleep Internship program</a> and Season 2 promises to be bigger and better than its hugely popular maiden season that rewarded sleep lovers with their #DreamJob. This year, selected sleep interns will not only earn INR 1 Lakh but the pool of interns will get to compete with each other too, for a grand prize of INR 10 Lakh and bragging rights to be called ‘India’s Sleep Champion’. Close to 60,000 applicants have already thrown in their hats to compete and be a Sleep Intern for the second edition of the annual Sleep Internship initiative. This year, applicants have a ready pool of information to help them create a winning entry. Wakefit.co’s sleep internship microsite <a href="https://wakefit.co/sleepintern/winners">features last year’s winning interns</a>, their hilarious interviews with our celebrity judges, and a profile capturing their love for sleep. The contenders who clear the rigorous selection process in Season 2 will have to turn up to work every night in the comfort of your home for a deep, uninterrupted sleep of 9 hours for 100 consecutive nights. Each of the interns will be provided with a state-of-the-art Wakefit.co mattress and a sophisticated sleep tracker. They will also get to participate in various sleep-related challenges as part of the internship to emerge as India’s most passionate sleeper. As part of its scientific approach to sleep, the company will also facilitate counseling sessions with sleep experts, fitness experts, home decor specialists, etc. for the interns. Talking about the unique internship program, <keyword id="1639108" type="PERSON" weightage="20" keywordseo="Chaitanya-Ramalingegowda">Chaitanya Ramalingegowda</keyword>, Director and Co-founder, Wakefit.co, said, “2020 has been a tough year. Pandemic stress and work-from-home routines have translated into late sleeping hours, disrupted sleep patterns, and shorter sleep cycles. This is especially true for working adults between 25 and 45 years of age. We have brought back the Sleep Internship in its second season, to remind people to not relegate sleep to the bottom of their priority list.” He adds. “We aim to drive home the message that sleeping is a serious job. Just like any other job, it can be both, satisfying and rewarding, when done right. However, it needs an ideal ecosystem – something that Wakefit.co has been building over the last five years. The extraordinary response to our Sleep Internship program in 2020 has encouraged us to take forward this important conversation with season 2.” The inaugural season launched in 2020 had received close to 1.70 lakh applications from across the world, with applications pouring in from about 30 countries. With the stakes getting bigger this year, we can only imagine the competition that lies ahead. The hunt for the super sleepers to be part of the ‘Wakefit Sleep Internship 2021-22’ has begun. Are you ready for the challenge?

Wakefit brings back its sleep internship; this time, you can earn Rs 10 lakh by sleeping

<ul class="summary-list"><li>Due to schedule disruptions, stress, and being stuck inside, many babies and children are experiencing <keyword id="9190507" type="UNKNOWN" weightage="60" keywordseo="sleep-regression">sleep regression</keyword> amid the <a href="https://www.businessinsider.com/coronavirus-live-updates-latest-news">coronavirus pandemic.</a></li><li><a href="https://www.insider.com/how-to-get-your-baby-sleep-2018-4">Dr. Harvey Karp,</a> a pediatrician and sleep expert who created the <a href="https://www.insider.com/smart-crib-babies-sleep-snoo-video-2016-10">SNOO crib,</a> shares some tips on how parents can effectively address sleep regression.</li><li>Karp recommends a consistent bedtime routine, spending time outdoors, and engaging in soothing talk before bed.</li><li><a href="https://www.insider.com/">Visit Insider's homepage for more stories.</a></li></ul>If your child's sleep has become more erratic during the <a href="https://www.businessinsider.com/coronavirus-live-updates-latest-news">coronavirus crisis</a>, know that you're not alone. In fact, Italian pediatricians reported <a href="https://www.nytimes.com/2020/04/02/well/family/coronavirus-pediatricians-Italy-children-families.html">widespread sleep disturbances among their young patients</a> as the pandemic hit its peak there.Between our new home-bound lives and the stress of a global pandemic, many factors can compromise our kids' sleep routines.When babies and children spend most days indoors, they hunger for fresh air, sunshine, and the soothing green color of nature. Being inside may keep them from burning off their energy during the day, leaving them wide-eyed at night.Kids are also spending much more time in front of screens. Between distance learning and screens coming to the rescue as effective childcare, young kids are clocking in a lot more time on their iPads and TVs. This boost in screen-time is totally understandable, but it too can interfere with sleep, particularly when kids are planted in front of "Moana" or <a href="https://www.insider.com/elmo-had-a-virtual-playdate-with-other-sesame-street-favorites-2020-4">"Sesame Street"</a> within an hour of bedtime.Screens give a steady dose of <a href="https://www.insider.com/products-that-protect-eyes-from-blue-light">blue light, </a>which can <a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side">suppress the release of melatonin</a>, a hormone that regulates the sleep-wake cycle.Then, of course, there are plenty of other COVID-related stresses, which can interfere with sleep — even if your child is too young to really get what's going on. They may pick up on enough of your despondent vibe to feel worried themselves. As we all know, anxiety can interfere with getting solid shuteye. So much is happening that feels out of our control, but fortunately, there are some practical ways to help you improve your child's sleep, and help you rest easier too.<h2>Prioritize outdoor play </h2><div type="image" title="kids playing" height="2667" width="3556" msid="75636846" hostid="261"></div>Outdoor play essentially acts as a vitamin for a young child's spirit. The sun, fresh air and the myriad of things to touch and climb and kick offer up an ideal outlet for piquing curiosity and using up some energy.If possible, catch those golden rays in the morning because a child's bedtime routine actually starts right after breakfast. Early morning light helps our bodies know it's time to wake up. Plus, it sets our internal clocks straight for the rest of the day, helping our brains to know when it's time to hit the hay. <h2>Maintain a consistent nap schedule</h2>For babies and toddlers, sticking to a consistent nap schedule is important. Though it might be tempting to move naps around to accommodate your Zoom calls, try not to veer too far off the regular schedule. Naps are a parent's best friend when it comes to keeping their tykes happy, healthy, and well rested.Naps prevent your child from getting overtired, which can lead to nighttime sleep struggles. They also boost memory, sharpen attention, reinvigorate the immune system, and reduce stress. <h2>Create a bedtime routine</h2><div type="image" title="mom reading book to child bedtime" height="1528" width="2038" msid="75636849" hostid="261"></div>Life feels anything but routine to us at the moment, and yet, for your child, routines offer safe little islands of predictability amid the chaos. A regular pre-bedtime routine gives your child that comforting sense of knowing exactly what to expect. About 30 to 60 minutes before you start winding down, stop the roughhousing, turn off screens, dim the lights, and switch on some white noise. (White noise is the sound equivalent of a cozy teddy bear). Add something that's relaxing. Give your little one a warm bath, a massage, or read together while snuggled in bed. (Maybe dab a little calming lavender oil on the sides of your tot's mattress, too).These familiar, predictable, and reassuring sleep cues will help her relax into what's coming next — nodding off. <h2>Engage in soothing talk to help them wind down</h2>In those last moments before sleep, your child's mind is the most receptive to your words of love. "Bedtime sweet talk" is your opportunity to fill your child's brain with happy thoughts, and lay his worries to rest. Once tucked in, snuggle up and recount a few positive memories and acts of kindness from the day. Mention a couple of the interesting and sweet things he might do and experience the following day.If your child has been expressing fears or having nightmares, having calm and reassuring conversations before bed is a way to casually mention how you will protect your child and always keep him safe. This could also lead to potentially happy dreams in the night <h2>If your toddler resists sleep, try 'Twinkle Interruptus'</h2><div type="image" title="baby crib" height="3360" width="4480" msid="75636852" hostid="261"></div>When toddlers moan, complain, and cry out against bedtime, parents are often told to just close the door and let them scream themselves into exhaustion. I prefer the <a href="https://www.happiestbaby.com/blogs/toddler/toddler-sleep-training">no-cry sleep training method. </a>Part of it involves "Twinkle Interruptus," a silly-sounding way to help tots learn to fall asleep on their own, without a tug-of-war at their bedroom doorknob.Here's how it works: For a few days before you start this approach, introduce two new things into your child's life. First, implement a relaxing and predictable bedtime routine (that can include white noise and a stuffed animal sleep buddy). Then, engage in <a href="https://www.happiestbaby.com/blogs/toddler/teaching-patience-toddlers">patience stretching</a> five to 10 times a day (this is a helpful tip from my book, "The Happiest Toddler on the Block").Then, one night, a few minutes into your bedtime routine, announce that you forgot something, and let your little one know you'll be right back. Hold up your finger and say, "One second, one second, Sweetheart. Here, you cuddle Mr. Snuggles…and mama will be right back!" Now, go out the door for five to 10 seconds — or even just across the room, pretending you have to check something in a drawer — then return, praise your tyke's waiting, and continue the routine where you left off. After a couple more minutes, make another brief exit, this time for a little longer.Over the next few days, you will gradually stretch the intervals to a minute or two (or three). You can expect to see that when you return, your tot has fallen fast asleep, arms cuddling Mr. Snuggles, no tears required.<ul class="read-more-links"><li>Read more:</li><li><a href="https://www.insider.com/books-to-help-children-cope-during-the-coronavirus-pandemic-2020-4">11 books to help children cope with school closings, not seeing friends, and feeling anxious</a></li><li><a href="https://www.insider.com/books-kids-who-feeling-lonely-home-amid-school-closures-2020-4">11 books for kids who are feeling lonely while stuck at home</a></li><li><a href="https://static1.insider.com/high-screen-time-use-kids-linked-to-lower-brain-development-2019-11">There's evidence that high levels of screen time in preschoolers may hinder brain development</a></li><li><a href="https://www.insider.com/alternatives-to-rock-n-play-get-baby-to-sleep-2019-12">6 alternatives to Fisher Price's recalled Rock 'n Play that may help your baby sleep</a></li></ul>Read the original article on <a href="https://www.insider.com/harvey-karp-tips-for-sleep-regression-due-to-the-pandemic-2020-5">Insider</a>

How to handle sleep regression in kids due to the pandemic, according to sleep expert Harvey Karp

Social pressures are forcing people to cut back on their <keyword id="6372996" type="UNKNOWN" weightage="100" keywordseo="sleep">sleep</keyword>, contributing to a "<keyword id="3352714" type="UNKNOWN" weightage="100" keywordseo="global-sleep-crisis">global sleep crisis</keyword>," according to a new study based on research collected through a smartphone app. 
 It enabled <keyword id="6367929" type="PERSON" weightage="100" keywordseo="scientists">scientists</keyword> from the University of Michigan to track sleep patterns around the world - gathering data about how age, gender and the amount of natural light to which people are exposed affect sleep patterns in 100 countries - and better understand how cultural pressures can override biological rhythms. 
 
"The effects of society on sleep remain largely unquantified," says the study published Friday in the journal Science Advances. 
 
"We find that social pressures weaken and/or conceal biological drives in the evening, leading individuals to delay their bedtime and shorten their sleep." 
 
Lack of sleep is mostly affected by the time people go to bed, the study found. 
 
Middle-aged men get the least amount of sleep, less than the recommended seven to eight ess than the recommended seven to eight hours. 
 
And age is the main factor determining amount of sleep. 
 
The research is based on data collected through the free smartphone app Entrain, launched in 2014 to help users fight jetlag. 
 
Scientists asked some 6,000 people 15 and older to send anonymous data about sleep, wake-up and lighting environment, enabling the scientists to obtain a large amount of data about sleep patterns worldwide. 
 
The app also asks users to input information about their ages, gender, countries and time zones. 
 
Sleep is driven by an internal "circadian" clock, a cluster of 20,000 nerve cells the size of a grain of rice located behind the eyes, and adjusted according to the amount of light captured, especially natural light. 
 
The average amount of sleep in the world varies from a minimum of seven hours 24 minutes in Singapore and Japan to a maximum of eight hours 12 minutes in the in the Netherlands, the study found. 
 
Although a difference of 48 minutes may seem inconsequential, a lack of sleep for half an hour can have significant effects on cognitive function and health, the researchers said. 
 
People who need sleep suffer a reduction in their cognitive abilities without really being conscious of it, the new study says. 
 
"Impaired sleep presents an immediate and pressing threat to human health," it says. 
 
Image credit: Indiatimes

The world might be looking towards a 'global sleep crisis,' warn scientists

<div class="image-container float_right" style="width:480px"><div class="image"><a href="http://www.flickr.com/photos/meganleetz/5216069994/lightbox/">Flickr via meganleetz</a></div></div>Over the last couple of weeks, I've been using an app called <a href="http://mysleepbot.com/">SleepBot</a> in the hopes of figuring out why I sometimes have trouble sleeping.
<keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">Sleep</keyword>Bot is a sleep log and smart alarm clock, waking you up at the most optimal time based on your breathing.
SleepBot also tracks your movements and records sound throughout the night. That way you can better understand what affects your sleep.
SleepBot launched on iOS in May, but it's been available on Android since 2010.
It took a while to launch on iOS because SleepBot actually started as a joke, SleepBot founder Jane Zhu tells Business Insider. 
Zhu and her friends built the app while at New York University so they could compete to see who got the least amount of sleep during finals. But the app eventually amassed millions of downloads and even won an NYU Stern Entrepreneurship challenge. 
Now, SleepBot is a full-fledged business based in New York.
I've realized a few things about my sleeping habits since using SleepBot:
<ul>
<li>Even though I got my tonsils removed a few years back, I still snore a bit. I imagine it's not as bad as it used to be, but it's definitely still a minor issue.</li>
<li>One night I screamed while tossing and turning, but didn't wake up (see graph below). I remember while growing up, my mom would sometimes shriek in the middle of the night after she had a stressful day. My scream wasn't quite as extreme, but I'm still going to bring it up to my doctor next time I see her. </li>
<li>I tend to wake up every night around 4 a.m., but I still can't pinpoint why. </li>
</ul>
<div><div class="image-container" style="width:800px"><div class="image">ScreenshotThe arrow points to the time when I was screaming. You can also see that I woke up around 4am and started making a bunch of noise.</div></div> </div>

This New Sleep Tracking App Made Me Realize I Scream In The Middle Of The Night 

<ul><li>Wakefit.co is offering sleep <keyword id="771927" type="PERSON" weightage="20" keywordseo="internships">internships</keyword>, where it’s asking candidates to nap for 9 hours a day for 100 days.</li><li>One of the conditions of the internship is – no using a laptop during work hours.</li><li>Once the data is shared with the startup, a stipend of ₹1 lakh will be given to the candidate. </li></ul>Indian sleep solutions startup that produces mattresses-Wakefit.co has an opening for internships. And it’s a job that you can even do in your sleep -- literally. The company is offering sleep internships, where it’s asking candidates to nap for 9 hours a day for 100 days. And how do you land this job? You will have to convince the startup about your true love for sleep. “We are looking to recruit the best sleepers in the country who are willing to go to any lengths to make sleep a priority in their lives. The <keyword id="8382952" type="UNKNOWN" weightage="20" keywordseo="sleep-internship">Sleep Internship</keyword> initiative aims to bring back the focus on sleep health by celebrating and applauding people who obsess about <keyword id="125521" type="PERSON" weightage="20" keywordseo="sleeping">sleeping</keyword> well,,” said Chaitanya Ramalingegowda, director and co-founder, Wakefit.co. Through the internship, Wakefit will monitor one’s sleep pattern as the interns would be sleeping on the startup’s mattress. It will also offer counselling sessions and give a sleep tracker, that will monitor their sleep before and after using the mattress. To top it all - one of the conditions of the internship is – no using a laptop during work hours. Once the data is shared with the startup for having slept nine hours every day for 100 days, the company will offer a stipend of ₹1 lakh. “This initiative is another step towards making sleep an integral part of maintaining work-life balance in our lives,” said Ramalingegowda. The startup is also campaigning for the ‘Right to Work Naps’. It will also install siesta rooms at offices. It has partnered with Rentomojo and Cloudnine hospitals to collaborate for employee wellness. A <a href="https://www.businessinsider.in/wakefit-will-install-nap-rooms-at-work-as-survey-says-indians-believe-it-will-help-productivity/articleshow/70736738.cms">survey</a> conducted by Wakefit said that 86% respondents strongly advocated a nap room. They believe that it will help increase productivity. See Also: <a href="https://www.businessinsider.in/thelife/news/microsoft-office-has-four-day-weeks-can-indian-companies-replicate/articleshow/72007379.cms">Microsoft’s four-day work week idea will be good for Indians⁠— but there is a lot to be fixed before that</a> <a href="https://www.businessinsider.in/wakefit-will-install-nap-rooms-at-work-as-survey-says-indians-believe-it-will-help-productivity/articleshow/70736738.cms">This Indian startup is pushing for the ‘Right to Nap’ at work and is installing siesta rooms in offices</a>

This Indian startup is offering a ‘sleep internship’ where you can nap for 9 hours and get paid ₹1 lakh

<ul class="summary-list"><li>During <keyword id="2020057" type="PERSON" weightage="60" keywordseo="REM-sleep">REM sleep</keyword>, your heart rate increases, your blood pressure elevates, and your eyes move. </li><li>REM <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">sleep</keyword> may also be the time when your brain processes emotions and solidifies memories.</li><li>Your body cycles between REM sleep and non-REM sleep throughout the night. </li></ul>Sleeping may feel like rest, but while your eyes are closed your body is actually hard at work. While you are sleeping your body cycles through two phases of sleep-rapid eye movement (REM) sleep and non-REM sleep. During <a href="https://my.clevelandclinic.org/health/articles/12148-sleep-basics" target="_blank" rel="noopener">REM sleep</a>, you dream, your heart rate increases, and you even process emotions. Here's what you need to know about REM sleep as well as how to get more of it. <h2>What is REM sleep?</h2>When you fall asleep, your body first enters <a href="https://my.clevelandclinic.org/health/articles/12148-sleep-basics" target="_blank" rel="noopener">non-REM sleep</a>. This is the stage of sleep where your body builds components like bone and muscle and regenerates tissue. But after about an hour to an hour and a half, you enter REM sleep. REM sleep usually occurs every 90 to 120 minutes, and it gradually increases in duration, says <a href="https://wexnermedical.osu.edu/find-a-doctor/lawrence-chan-do-92549" target="_blank" rel="noopener">Lawrence Chan, DO</a>, a sleep medicine physician at The Ohio State University Wexner Medical Center. Your body goes through <a href="https://my.clevelandclinic.org/health/articles/12148-sleep-basics" target="_blank" rel="noopener">physical changes </a>during REM sleep, such as:<ul><li>Increased heart rate</li><li>Higher blood pressure</li><li>Quicker breathing</li><li>Penile erections</li><li>Rapid eye movement</li></ul>But the brain also does a lot of mental processing during REM sleep. So much so that some people refer to this as the brain's own internal "therapy" system, says <a href="https://siliconpsych.com/" target="_blank" rel="noopener">Alex Dimitriu, MD</a>, who is dual board-certified in psychiatry and sleep medicine, and the founder of Menlo Park Psychiatry &amp; Sleep Medicine.Though more research is needed, this therapeutic brain activity during <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890316/" target="_blank" rel="noopener">REM sleep</a> is associated with:<ul><li>Emotional processing</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768102/" target="_blank" rel="noopener">Memory consolidation</a>, meaning solidifying experiences into long term memory</li><li>Coping with unpleasant memories</li></ul>REM is also the stage of sleep most associated with dreaming, although dreams may occur during non-REM sleep as well, says Chan.Related Article Module: 25 science-backed tips for how to sleep betterWhile it's recommended that <a href="https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html" target="_blank" rel="noopener">adults get seven or more hours of sleep</a> a night, there is not a defined amount of REM sleep that is needed. REM sleep typically accounts for about 20<a href="https://pubmed.ncbi.nlm.nih.gov/31006560/" target="_blank" rel="noopener">% of sleep time</a>, says Chan.Though you can't control how much REM sleep you get, not getting enough sleep altogether can result in the symptoms of <a href="https://www.insider.com/lack-of-sleep-effects" target="_blank" rel="noopener">sleep deprivation</a>, like: <ul><li>Reduced memory</li><li>Increased risk of heart disease</li><li>Reduced ability to lose weight</li></ul><h2>How to get more REM sleep</h2>You can't increase REM sleep. However, there's a chance that you're getting less REM sleep than normal due to an unhealthy lifestyle. In that case, here are some tips that may boost your quality of sleep:Treat any sleep disorders: If you have a sleep disorder such as <a href="https://www.insider.com/how-to-treat-sleep-apnea" target="_blank" rel="noopener">obstructive sleep apnea</a>, this can cause disruptions to your REM sleep. If you think you might have a sleep disorder, it's important to see a sleep specialist to get the proper testing conducted.Check your substance use: Substances such as caffeine and <a href="https://www.insider.com/does-alcohol-help-you-sleep">alcohol can disrupt REM sleep</a>. Chan says you should stop drinking caffeine at noon to combat this. Additionally, prescription medications such as pain meds, sedatives, and antidepressants may also affect your REM sleep. Check with your doctor to ask about drug side effects, and do not discontinue any prescription medications unless your doctor tells you to do so.Maintain good sleep hygiene: <a href="https://www.sleepfoundation.org/sleep-hygiene">Sleep hygiene</a> refers to healthy sleep habits that include:<ul><li>Having a 30-minute wind-down period before bed</li><li>Keeping your lights dim towards bedtime</li><li>Disconnecting from your electronics</li><li>Keeping your bedroom at a cool temperature (about 65 degrees Fahrenheit)</li></ul>Get enough sleep: Getting enough sleep in general will help ensure that you get a good amount of REM sleep. Remember, REM is more prominent towards the end of the night's sleep. Aim to clock seven to nine hours each night.Maintain a regular sleep schedule: Going to sleep around the same time every night and waking up around the same time every morning can be very beneficial for healthy sleep. This will help you fall asleep easier and wake up feeling more rested. <h2>Insider's takeaway</h2>REM sleep is a unique stage of sleep characterized by rapid eye movement and muscle paralysis. Most dreams occur during this stage of sleep. You can't force yourself to get more REM sleep. However, you can improve your overall quality of sleep by maintaining a regular sleep schedule and practicing good sleep hygiene.<a data-type="6026ed88daf40c730c6e830e">Yes, you can overdose on melatonin - here's how to find your proper dosage</a><a data-type="5efbb6fdaee6a836074120a3">How to practice sleep meditation to fall asleep more easily</a><a data-type="5f03a0f73f73701a6039af35">3 deep breathing exercises for better sleep and quick relaxation</a><a data-type="5ee6af2e4dca6855be11d8e3">How much sleep you need each night and warning signs that you're not getting enough, according to neuroscientists</a>

How to get more REM sleep - the internal 'therapy' that happens when you're unconscious

<ul class="summary-list"><li>"Coronasomnia," or pandemic-stress-induced insomnia, can make it even harder to <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">sleep</keyword> than usual.</li><li>Julie Peck, a self-described insomniac, swears by <keyword id="6388212" type="UNKNOWN" weightage="60" keywordseo="meditation">meditation</keyword> app Insight Timer.</li><li>She's used Jennifer Piercy's "Yoga Nidra for Sleep" to help take naps and get a full night's rest.</li></ul>Sleep was already <a href="https://abcnews.go.com/GMA/Business/story?id=1597910&amp;page=1ge=1">"the new sex"</a> well before the pandemic, but the extra elusiveness it attained thanks to <a href="https://www.physio-pedia.com/COVID-19_and_Sleep">COVID-19</a> has people everywhere up in arms."Coronasomnia," as <a href="https://health.ucdavis.edu/health-news/newsroom/covid-19-is-wrecking-our-sleep-with-coronasomnia--tips-to-fight-back-/2020/09">it's apparently being called</a>, is the result of stress from the pandemic as well as scrambled and unpredictable schedules and even the effects of the virus itself, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7274952/">researchers say</a>.Since I'm a veteran insomniac, the experience of sleeplessness was nothing new for me when the pandemic hit. It first started in college - when everyone's sleep patterns are wrecked by pulling all-nighters while cramming for exams and, well, partying - and then got much worse once I had my first child, who came with that newborn-parent paranoia of going into his room on the regular to check and make sure he was breathing. Over the years, I've tried all kinds of things for my sleep, ranging from prescription medication to lavender "sleep spray" to a wide range of hot teas to melatonin and everything in between. Recently, however, I stumbled on a solution to the problem that's such a winner, I tell everyone who complains of sleep issues about it. It's the meditation app <a href="https://insighttimer.com/">Insight Timer</a>. <h2>Meditation has many proven benefits in addition to soothing you to sleep.</h2>Scientific studies have proven that <a href="https://www.businessinsider.com/best-meditation-apps">meditation</a> holds many benefits, including <a href="https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858">stress relief</a>, <a href="https://www.insider.com/benefits-of-meditation">improved self-esteem</a>, <a href="https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858">increased focus and concentration</a>, and yes, even <a href="https://www.netdoctor.co.uk/healthy-living/mental-health/a33441611/benefits-meditation/">improved sleep</a>.However, if meditation isn't your jam, keep in mind that Insight Timer has almost as many non-meditation resources to help you sleep as it does those that are meditation-based.Plus, with the app, you also get thousands of resources on other topics, including the coronavirus, stress, anxiety, depression, and motivation, as well as specific channels devoted to teachers of color and parents, live events, and ongoing courses on a variety of themes. <h2>I first tried Insight Timer more than a year ago.</h2>I tried it on the suggestion of a therapist whom I was consulting with at the time, and now use it at least three to four times a week.Although it has a Premium version that goes for $9.99 per month or $59.99 per year, it's primarily a free app, which is how I use it, and says it has 90,000 titles for use online or that can be downloaded for use offline.<div type="image" title="image_123986672 (2).JPG" height="2778" width="1284" msid="82146502" hostid="261"></div>The programs are provided by teachers from all over the world, with instructors including everyday practitioners as well as actor <a href="https://insighttimer.com/russellbrand/guided-meditations/finding-calm-and-serenity">Russell Brand</a>, supermodel <a href="https://insighttimer.com/gisele/guided-meditations/hope-in-times-of-uncertainty">Gisele Bündchen</a>, actress and mental health advocate <a href="https://insighttimer.com/mindup/guided-meditations/keep-your-mindup-for-your-brain">Goldie Hawn</a>, author <a href="https://insighttimer.com/elizabeth_gilbert_writer/guided-meditations/facing-fear-with-a-compassionate-heart">Elizabeth Gilbert</a>, and well-known psychologist, author, and meditation teacher <a href="https://insighttimer.com/tarabrach">Tara Brach</a>. <h2>The amount of resources is one downside - it has so much to offer, it can be hard to find a place to start. </h2><div type="image" title="The Insight Timer app" height="2778" width="1284" msid="82146503" hostid="261"></div>My therapist had informed me that the app had quite a few resources for sleep, and when I first downloaded it, I was overwhelmed.There are currently more than 2,200 meditations for sleep, more than 2,000 music tracks intended to help you drift off, and 146 talks listed under the topic, most of which are quite literally bedtime stories. <h2>The interface itself is easy to use.</h2>The one thing that wasn't intuitive to me initially was the search function, but they've since revamped it so that it's very clear at the top of the app's home screen. There's even a button for "Sleep" right on the home screen that will take you directly to all of the resources in that section. <div type="image" title="image_123986672 (3).JPG" height="2778" width="1284" msid="82146505" hostid="261"></div>One additional feature on the home screen that I always find interesting is this map that lets you know how many users are on the app at any given time, how many have used it today, and how many members Insight Timer has. <h2>After sampling about a half-dozen options, I stumbled onto "Yoga Nidra for Sleep" led by Jennifer Piercy.</h2><div type="image" title="image_123986672 (4).JPG" height="2778" width="1284" msid="82146506" hostid="261"></div><a href="https://insighttimer.com/jenniferpiercy/guided-meditations/yoga-nidra-for-sleep">"Yoga Nidra for Sleep"</a> is now the highest-reviewed sleep meditation on the app, having earned 4.7 stars from more than 93,000 users. In fact, the track is the single-most-played on the app overall.The word "yoga" is what initially drew me to the program, although at the time, I had no clue what "yoga nidra" meant. It turns out that "yoga nidra" is equivalent to <a href="https://yogainternational.com/article/view/5-benefits-of-yoga-nidra">yogic sleep</a>, and at least as led by Piercy, it works every time. Piercy points out at the beginning of the program that it can be used wherever the listener finds themselves, "whether that's seated on an airplane or bus, lying down on the floor, or in the comfort of your own bed." To be honest, I'm not sure if I personally would use it on public transportation, because at this point, a year into using this program, I can feel my brain start its Pavlovian ramping down the minute Piercy's dulcet tones begin. I'm afraid I'd leave a puddle of non-coronavirus-friendly drool in the proximity of potential seatmates. <h2>In the 22-minute meditation, Piercy first guides the listener through a deep and conscious inventory of their senses.</h2>She then asks to set an intention (or "sankalpa" in Sanskrit) for the practice. Next comes a series of deep breathing exercises for relaxation that center on slowing down the system by viewing oneself as part of the universe. After this section, Piercy guides the listener through a full body scan to identify and release any remaining tension. It proceeds from there with the listener being led to experience both heaviness and lightness, then both simultaneously, then finishes with Piercy asking the listener to empty their mind and "fall into a deep rest."Piercy also offers private consultations for a fee, which I haven't sampled. The bio on her free course "Your Guide To Deeper Sleep" notes that "since joining Insight Timer three years ago Jennifer's meditations have been listened to 19 million times."<h2>Piercy's meditation is an excellent choice to address insomnia. </h2>As the caregiver to my elderly mom as well as mom to a teenager in the house who's doing virtual school right now, I can tell you that I've used it more than a few times when I've desperately needed an hour's rest in the afternoon - and it works just as well to give me a refreshing nap with no "hangover" when I wake up as it does to provide a full night's sleep.

I'm an insomniac who's tried everything from meds to sleep sprays. This meditation app is the only thing that's helped me sleep better and wake up refreshed.

If you are feeling a little tired this Monday morning, imagine how you would feel after days of not sleeping.
<a href="http://laughingsquid.com/asapscience-explains-what-would-happen-if-you-stopped-sleeping/" target="_blank">Laughing Squid</a> directed us toward a video from <a href="http://www.youtube.com/watch?v=nNhDkKAvxFk" target="_blank">ASAPScience that took a stab at trying to understand sleep</a>. The video is embedded below. The reality is we don't know enough about <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">sleep</keyword> to fully understand why we need it or how much we really need. It takes about three days for a lack of sleep to cause hallucinations, and this is also when the body starts shutting down - the immune system stops working well, meaning it's more difficult for our body to fight off infection. 
The longest anyone's been known to go without sleep is 11 days, the video says. Supposedly that person suffered no lasting health effects. But if you are staying up that long, you are likely also taking stimulants like caffeine and energy drinks, which have their own health effects. 
But, <a href="http://www.businessinsider.com/scary-reality-of-what-happens-if-you-go-weeks-without-sleep-2013-6" target="_blank">others report going much longer without sleep</a>, weeks to months, even. Likely these people have been experiencing "microsleeps."
They point to cases of the incredibly rare disease Fatal Familial <keyword id="27538" type="COMPANY" weightage="60" keywordseo="insomnia">Insomnia</keyword> as an example of how long you can really go without sleep. The disease kills within about 18 months as sufferers slowly lose all ability to sleep and their organs shut down. 
In the Michael Jackson trial an expert claimed that the performer had gone 60 days without REM sleep, because he had been put into a coma-like state nightly as a "treatment for his insomnia."<a href="http://www.businessinsider.com/scary-reality-of-what-happens-if-you-go-weeks-without-sleep-2013-6"> Charles Czeisler of Harvard Medical School testified</a> that this lack of REM sleep would have killed Jackson soon, if an overdose of the coma-inducing Propofol hadn't.

Here's What Would Happen If You Stopped Sleeping

<ul class="summary-list"><li><keyword id="550137" type="PERSON" weightage="60" keywordseo="Sleep-paralysis">Sleep paralysis</keyword> is caused by an irregular sleep-wake cycle.</li><li>During <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">sleep</keyword> paralysis, your body stops muscle movement while you're still conscious and not in REM sleep. </li><li>You may be at a higher risk for sleep paralysis if you have narcolepsy, sleep apnea, PTSD, an irregular sleep schedule, or if it runs in your family. </li><li>This article <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">was medically reviewed</a> by Alex Dimitriu, MD, psychiatrist and founder of <a href="https://siliconpsych.com/" target="_blank" rel="noopener">Menlo Park Psychiatry and Sleep Medicine</a>. </li></ul>Sleep paralysis is the feeling of being unable to move when you're falling asleep or waking up. That's because people experiencing sleep paralysis are awake and alert, but unable to move their muscles. The condition is relatively common, says Gonzalo Laje, MD, director of Washington Behavioral Medicine Associates in Chevy Chase, Maryland. Roughly<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4958367/" target="_blank" rel="noopener"> 8% of people</a> in the U.S. will experience sleep paralysis at least once in their lives. Although the experience can be scary, it is not harmful and most episodes resolve on their own within minutes. "For the most part it is something that is benign and knowing more about it helps a lot," Laje says. <h2>What causes sleep paralysis? </h2>During <a href="https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep" target="_blank" rel="noopener">REM sleep</a>, your body stops most muscle movement. This is called<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2579970/" target="_blank" rel="noopener"> REM sleep atonia</a> and it's meant to keep you safe while you dream. "The body paralyzes itself during REM sleep, so we don't act out our dreams and hurt ourselves or our bedpartners," says <a href="https://www.sleepscore.com/personalized-accurate-advice-heres-how/" target="_blank" rel="noopener">Nate Watson</a>, MD, co-director of the University of Washington Medicine Sleep Center. Sleep paralysis occurs when you enter antonia without being in REM sleep — while the mind is still conscious — and is often the result of an irregular sleep-wake cycle. Sleep paralysis can occur at<a href="https://www.sleepfoundation.org/narcolepsy/symptoms/hallucinations-and-sleep-paralysis" target="_blank" rel="noopener"> two points</a>, says<a href="https://patriciacelan.com/" target="_blank" rel="noopener"> Patricia Celan</a>, MD, a psychiatry resident at Dalhousie University in Nova Scotia, Canada.<ul><li>Hypnagogic or predormital type. This occurs when falling asleep.</li><li>Hypnopompic or postdormital type. This occurs when waking up. </li></ul><h2>Risk factors </h2>Sleep paralysis is most common for people with these medical conditions or risk factors: <ul><li>Narcolepsy. This <a href="https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/fact-Sheets/Narcolepsy-Fact-Sheet" target="_blank" rel="noopener">condition</a> affects the regulation of the sleep-wake cycle, and often occurs with sleep paralysis. </li><li>Sleep apnea. Sleep disorders like <a href="https://www.insider.com/how-to-treat-sleep-apnea" target="_blank" rel="noopener">sleep apnea</a> can increase your risk for sleep paralysis. </li><li>Irregular sleep schedules. This commonly includes night-shift workers who don't have a regular sleeping routine. </li><li>Post-traumatic stress disorder. PTSD, as well as high levels of stress, fatigue, or trauma can increase your risk for sleep paralysis. </li><li>Genetic factors. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4950339/" target="_blank" rel="noopener">twin study</a> published in the Journal of Sleep Research in 2015 found evidence that there is likely a genetic component involved in sleep paralysis. </li></ul><h2>Treatment </h2>Sleep paralysis itself is not harmful and the episodes often resolve on their own, so you don't necessarily need to seek any special treatment. However, many people with sleep paralysis develop <a href="https://www.insider.com/what-is-anxiety" target="_blank" rel="noopener">anxiety</a> because the episodes can be frightening. In some cases, this can even <a href="https://www.insider.com/what-causes-insomnia" target="_blank" rel="noopener">cause insomnia</a> if people feel afraid to sleep, Laje says. If that happens or if episodes become more frequent, it's time to seek professional help. "There is no definitive cure for sleep paralysis, but if someone is bothered by it, there are actions that can be taken to reduce its risk of occurring," Celan says. <h3>Practicing good sleep hygiene</h3>Going to bed and waking up at the same time each day can promote a regular sleep schedule and help prevent episodes of sleep paralysis. In fact, people who say they have good sleep quality are<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6220434/" target="_blank" rel="noopener"> less likely</a> than those who have bad sleep quality to experience sleep paralysis."Treating sleep paralysis involves optimizing sleep habits," Celan says. "That means improving sleep hygiene so you can fall asleep more easily and get a full night's rest." Specifically, Celan recommends that you: <ul><li>Exercise early in the day </li><li>Avoid drinking coffee and <a href="https://www.insider.com/does-alcohol-help-you-sleep" target="_blank" rel="noopener">alcohol</a> a few hours before bed </li><li>Put all screens away an hour before bed</li><li>Wind down at bedtime with relaxing activities such as a hot bath or <a href="https://www.insider.com/how-to-meditate" target="_blank" rel="noopener">meditation</a></li></ul><h3>Address underlying <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> concerns </h3>Underlying sleep disorders or mental health conditions often contribute to sleep paralysis. If that's the case, it's most important to treat those conditions, like <a href="https://www.insider.com/how-to-treat-sleep-apnea" target="_blank" rel="noopener">sleep apnea</a> or depression, as it can help prevent sleep paralysis and improve your overall health. "We have the patient address their medical and sleep issues, and the sleep paralysis gets better," Watson says. <h3>Educate yourself</h3>Knowing more about sleep paralysis — like the fact that it's common and not actually harmful — can make occurrences easier to deal with and help reduce anxiety about the condition. "When patients experience it for the first time they're freaked out, but as you learn more it's less scary," Laje says. <h3>Cognitive behavioral therapy </h3>Cognitive behavioral therapy (CBT) can help address any stress or trauma that may be contributing to sleep paralysis. Some types of CBT — like CBT-I, which is used <a href="https://www.insider.com/how-to-treat-insomnia">to treat insomnia</a> — also teach relaxation techniques that are useful for improving your sleep hygiene and getting better sleep. <h3>Medication</h3>There is some early<a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/jsr.13027" target="_blank" rel="noopener"> research</a> that selective serotonin reuptake inhibitors (SSRIs), commonly used to treat depression, can help treat sleep paralysis. However, Celan says that more research is needed to prove that medication can be an effective treatment. <h2>The bottom line</h2>If you experience sleep paralysis once, it's not an immediate cause for concern, but you should focus on improving your quality of sleep. "Although scary when it occurs, sleep paralysis is generally brief, self-limited, and does not indicate the presence of narcolepsy," Watson says. "When it occurs, it is a sign that your sleep may not be healthy."If sleep paralysis begins interfering with your life, it's time to seek medical guidance, starting with your primary care physician. <h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><a href="https://www.insider.com/why-am-i-having-weird-dreams#:~:text=Weird%20dreams%20are%20often%20the,cause%20strange%20or%20vivid%20dreams." target="_blank" rel="noopener">Why am I having weird dreams? The science behind your dreams and how to manage them</a></li><li><a href="https://www.insider.com/is-too-much-sleep-bad" target="_blank" rel="noopener">Is too much sleep bad? How oversleeping could signal something is wrong</a></li><li><a href="https://www.insider.com/natural-remedies-for-insomnia" target="_blank" rel="noopener">5 natural home remedies for insomnia that can help you get better sleep</a></li><li><a href="https://www.insider.com/how-to-treat-sleep-apnea" target="_blank" rel="noopener">How to treat sleep apnea and prevent long-term health complications</a></li></ul>

You Searched For "sleep" and got 13 results

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