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Tonight, sleep like a baby with the rule of ’10-3-2-1-0′
If you have been struggling to sleep, we’re here to make things easier for you. Don’t worry, we are not going to suggest something difficult or cumbersome, all you need to do is follow a simple bedtime routine, also known as the ‘rule of 10-3-2-1-0’. But before moving ahead with that, let’s first understand the importance of sound sleep.
“Our biological clock, which controls the sleep-wake cycle, is disrupted due to our lifestyle choices resulting in poor quality sleep. But sleep is a restorative state which is essential for all neural, metabolic, and biological functions in our body, lack of which can cause several lifestyle disorders such as cardiovascular diseases, neurovascular diseases, autoimmune conditions, psychological disorders, and so on,” said Dr Narendra Shetty, chief wellness officer, Kshemavana.
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Funny Sleep Puns & Jokes
Some people have nightmares while some have just plain bizarre dreams. Whatever kind of dreamer you are, if you need funny sleep puns and jokes, you’ll never be caught napping again!
That’s because you couldn’t dream of better sleep puns than these. So enjoy them.
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Emmanuel Mignot wins Breakthrough Prize for discovering cause of narcolepsy
Emmanuel Mignot, MD, PhD, the Craig Reynolds Professor of Sleep Medicine, is the winner of a 2023 Breakthrough Prize in Life Sciences. He will share the $3 million prize with Masashi Yanagisawa, MD, PhD, of the University of Tsukuba for discovering the causes of narcolepsy and paving the way for new treatments for sleep disorders.
“I became interested in narcolepsy because I thought it was a key to understanding sleep..."
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Volkswagen Gen Travel Concept Will Help You Sleep on the Go
We love a wild, futuristic concept car, and the Volkswagen Gen Travel is exactly that. Making its debut Friday, the Gen Travel is electric, autonomous and has a completely reconfigurable cabin that transforms seats into beds. It even has ambient lighting specifically designed to influence melatonin production. When's the last time a car actively tried to make you sleepy?
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The Best Products For Insomnia + How They Work To Improve Sleep
Prioritizing sleep is one of the healthiest things we can do, as everything from heart health to brain function can benefit from a good night's rest.
While there's no magic number for how much sleep we all need, the American Academy of Sleep Medicine recommends that adults get at least seven hours of shut-eye every day. The quality of your sleep is essential too, and you'll want to spend around 20% of your snooze in deep REM sleep, where most dreams occur, memories are consolidated, and the brain recharges.
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Zyppah Customer Spotlight
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Name: Tom M.
Age: 49
Years of snoring: 8
Number of snoring products tried: 1
Experience: Just give yourself time to get adjusted to wearing it at night because it absolutely, 100% stopped me from snoring! My wife loves that I bought the Zyppah! Thanks!
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Want to be featured in the Customer Spotlight?
Contact Us
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Our readers are invited to email us with their questions!
Q: Can my weight affect the quality of my sleep? (Andy K.)
Andy, yes. being overweight can fuel poor sleep because it promotes soft tissue development in your throat, which increases your risk for sleep apnea. The good news is studies also show that shedding excess weight can lead to significant and clinically relevant improvements in sleep apnea. Studies also show that losing sleep can itself lead directly to weight gain: It increases levels of ghrelin, the so-called hunger hormone, decreases leptin, the “satiety hormone,” and causes people to consume more snacks and high-calorie junk foods throughout the day.
This brings up an important factor that is often overlooked in how well people sleep: Their diet. We know from studies that diets high in sugar, saturated fat and simple carbs — think donuts, pizza, cheeseburgers and sugary drinks and snacks — are linked to both weight gain and poor sleep. Instead of eating junk foods, fill your plate with foods high in protein, fiber and unsaturated fat, fish, fruits, vegetables, nuts, olive oil and avocados. These foods have been shown to promote good sleep. If you suffer from insomnia, then consider adding more complex carbs to your diet, such as beans, whole grains, sweet potatoes, quinoa and oatmeal. Studies show that eating complex carbs can help you fall asleep faster. But sugar, white bread, pastries and other processed carbs can cause more frequent wake-ups throughout the night.
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Q: How does the temperature of my bedroom affect my sleep? (Betty W.)
Betty, for thousands of years, humans could count on one constant in their lives: Every single day the sun rises, and at night it falls. As a result, our bodies follow a 24-hour circadian rhythm that governs many of our metabolic and physiological processes, including our body temperatures, which rise in the morning and fall at night. This decrease in body temperature at night helps initiate sleep, which is one reason people tend to toss and turn when their bedrooms are too hot or humid. A higher body temperature makes it difficult to drift off, and it can disrupt the quality of your slumber, causing you to experience less slow-wave sleep, also known as deep sleep.
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If you really want to stop your snoring get what's proven to stop snoring best. Zyppah is 91% successful at stopping snoring as proven by our FDA approved clinical study (none of our competitors are over 50% effective).
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Newsletter #102, Volume 2, Edition 44
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Please Note: All information presented in Zyppah’s, The Way To Better Sleep Newsletter is for informational purposes only. It is not specific medical advice for any individual. Answers to reader questions are provided for informational purposes only. All information presented should not be construed as medical instruction. You should take no action solely on the basis of this publication’s contents. You are advised to consult a health professional about any issue regarding your health and well-being. While the information presented here is believed to be sensible and accurate based on the author’s best judgement, readers who fail to seek counsel from appropriate health professionals assume risk of any potential ill effects. The opinions expressed do not necessarily reflect those of Zyppah, Inc.
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