Latest news with #MichaelGradisar
New York Post
a day ago
- Health
- New York Post
How to keep cool and get a good night's sleep as summer heats up
Sleeping during the hot summer months can be a struggle for some. It's necessary for the body to cool down for optimal rest — so what's the best way to harness a good night's sleep during periods of extreme heat? Dr. Michael Gradisar, head of sleep science at the sleep app Sleep Cycle in Australia, shared some tips with Fox News Digital. The body naturally releases heat from the hands, feet and face when preparing for sleep, according to the expert. When the environment is too warm, the body cannot shed heat effectively, making it more difficult to fall and stay asleep. 'Overheating during the night also disrupts sleep, in the form of more frequent awakenings, night sweats and/or reduced sleep quality,' Gradisar said. 'And for those already prone to rumination or insomnia, high nighttime temperatures act as an added stressor, making it even more likely they'll wake up and struggle to drift off again.' This can result in fragmented sleep and groggy mornings, he warned. To increase sleep quality despite the heat, Gradisar offered the following guidance. Sleep experts recommend regulating your bedroom's temperature to avoid interrupted sleep during the summer. stokkete – 1. Adjust your environment To keep the room well-regulated for sleep, Gradisar suggested opening the windows early in the evening to let in cooler air and closing them before bedtime to reduce noise. 'Keep your bedroom cool, dark and quiet,' he advised. Using a fan or air conditioning to circulate air will also support heat transfer from your body and help prevent night sweats, according to Gradisar. 2. Cool down with water While drinking water is great for internal hydration on hot nights, Gradisar also suggested taking a cool shower or bath — or going for an evening swim — before bed. Immersing yourself in cool water will help lower the body's core temperature, he said. 3. Consider your bedding If your bedding gets too warm, the expert suggested removing your blanket for 30 to 60 seconds, then re-covering once cooled. When sleeping with a partner, sharing the same duvet or blanket means also sharing each other's body heat. Gradisar recommended considering the Scandinavian sleep method, in which a couple uses separate duvets to avoid sharing too much heat. The expert also urged caution when using cooling blankets, as the 'scientific evidence of their effectiveness is small.' Every morning, the NY POSTcast offers a deep dive into the headlines with the Post's signature mix of politics, business, pop culture, true crime and everything in between. Subscribe here! Wearing breathable pajamas and using natural, 'heat-wicking' bedding will help keep you cooler, he said. 4. Limit alcohol consumption Drinking even moderate amounts of alcohol before bed increases the likelihood of waking up during the night, according to Gradisar. Alcohol intake also speeds up the heart rate and widens blood vessels, bringing an initial warmth to the skin, and impairs the body's ability to regulate temperature, research has shown.
Yahoo
2 days ago
- Health
- Yahoo
4 tips to get a better night's sleep during sweltering summer temperatures
Sleeping during the hot summer months can be a struggle for some. It's necessary for the body to cool down for optimal rest — so what's the best way to harness a good night's sleep during periods of extreme heat? Dr. Michael Gradisar, head of sleep science at the sleep app Sleep Cycle in Australia, shared some tips with Fox News Digital. Mouth Taping Touted By Some For Better Sleep As Experts Cite Safety Concerns The body naturally releases heat from the hands, feet and face when preparing for sleep, according to the expert. When the environment is too warm, the body cannot shed heat effectively, making it more difficult to fall and stay asleep. Read On The Fox News App "Overheating during the night also disrupts sleep, in the form of more frequent awakenings, night sweats and/or reduced sleep quality," Gradisar said. "And for those already prone to rumination or insomnia, high nighttime temperatures act as an added stressor, making it even more likely they'll wake up and struggle to drift off again." This can result in fragmented sleep and groggy mornings, he warned. Couples Who Cuddle Before Sleep Reap Key Health Benefits, Study Reveals To increase sleep quality despite the heat, Gradisar offered the following guidance. To keep the room well-regulated for sleep, Gradisar suggested opening the windows early in the evening to let in cooler air and closing them before bedtime to reduce noise. "Keep your bedroom cool, dark and quiet," he advised. Using a fan or air conditioning to circulate air will also support heat transfer from your body and help prevent night sweats, according to Gradisar. While drinking water is great for internal hydration on hot nights, Gradisar also suggested taking a cool shower or bath — or going for an evening swim — before bed. Immersing yourself in cool water will help lower the body's core temperature, he said. If your bedding gets too warm, the expert suggested removing your blanket for 30 to 60 seconds, then re-covering once cooled. When sleeping with a partner, sharing the same duvet or blanket means also sharing each other's body heat. Click Here To Sign Up For Our Health Newsletter Gradisar recommended considering the Scandinavian sleep method, in which a couple uses separate duvets to avoid sharing too much heat. The expert also urged caution when using cooling blankets, as the "scientific evidence of their effectiveness is small." Wearing breathable pajamas and using natural, "heat-wicking" bedding will help keep you cooler, he said. Drinking even moderate amounts of alcohol before bed increases the likelihood of waking up during the night, according to Gradisar. For more Health articles, visit Alcohol intake also speeds up the heart rate and widens blood vessels, bringing an initial warmth to the skin, and impairs the body's ability to regulate temperature, research has article source: 4 tips to get a better night's sleep during sweltering summer temperatures
Fox News
2 days ago
- Health
- Fox News
4 tips to get a better night's sleep during sweltering summer temperatures
Sleeping during the hot summer months can be a struggle for some. It's necessary for the body to cool down for optimal rest — so what's the best way to harness a good night's sleep during periods of extreme heat? Dr. Michael Gradisar, head of sleep science at the sleep app Sleep Cycle in Australia, shared some tips with Fox News Digital. The body naturally releases heat from the hands, feet and face when preparing for sleep, according to the expert. When the environment is too warm, the body cannot shed heat effectively, making it more difficult to fall and stay asleep. "Overheating during the night also disrupts sleep, in the form of more frequent awakenings, night sweats and/or reduced sleep quality," Gradisar said. "And for those already prone to rumination or insomnia, high nighttime temperatures act as an added stressor, making it even more likely they'll wake up and struggle to drift off again." This can result in fragmented sleep and groggy mornings, he warned. To increase sleep quality despite the heat, Gradisar offered the following guidance. To keep the room well-regulated for sleep, Gradisar suggested opening the windows early in the evening to let in cooler air and closing them before bedtime to reduce noise. "Keep your bedroom cool, dark and quiet," he advised. Using a fan or air conditioning to circulate air will also support heat transfer from your body and help prevent night sweats, according to Gradisar. While drinking water is great for internal hydration on hot nights, Gradisar also suggested taking a cool shower or bath — or going for an evening swim — before bed. Immersing yourself in cool water will help lower the body's core temperature, he said. If your bedding gets too warm, the expert suggested removing your blanket for 30 to 60 seconds, then re-covering once cooled. When sleeping with a partner, sharing the same duvet or blanket means also sharing each other's body heat. Gradisar recommended considering the Scandinavian sleep method, in which a couple uses separate duvets to avoid sharing too much heat. The expert also urged caution when using cooling blankets, as the "scientific evidence of their effectiveness is small." Wearing breathable pajamas and using natural, "heat-wicking" bedding will help keep you cooler, he said. Drinking even moderate amounts of alcohol before bed increases the likelihood of waking up during the night, according to Gradisar. For more Health articles, visit Alcohol intake also speeds up the heart rate and widens blood vessels, bringing an initial warmth to the skin, and impairs the body's ability to regulate temperature, research has shown.
New York Post
12-06-2025
- Health
- New York Post
Why sleeping on your back is the unhealthiest position — and the one exception when it's actually the best
Are you on the right side of history when it comes to your sleep position? How you sleep significantly impacts your health, affecting everything from breathing and digestion to spinal alignment and even wrinkle development. 5 Your sleep position affects your breathing, digestion, spinal alignment and even wrinkle development. – Advertisement People tend to sleep on their side, studies show. Lying on the back is the second most common position, with stomach sleeping a distant third. So, which are the best and worst sleep positions? The Post had snooze experts pick a side. The worst sleep position is … Advertisement 'Out of all sleeping positions, the worst one — backed by scientific evidence — would have to be sleeping on one's back,' Michael Gradisar, head of sleep science for Sleep Cycle, a smart alarm app and sleep tracker, told The Post. When you sleep on your back, gravity can pull your tongue and soft palate back into your throat. 5 Sleeping on your back may seem like the logical choice, but it comes with a bevy of downsides. weyo – This movement can narrow your airway, increasing the chances of the vibrations that cause snoring. Advertisement Even worse, the airway can collapse, leading to breathing pauses during sleep. That condition is known as sleep apnea. Because sleep apnea disrupts rest, it's been linked to irritability, mental health challenges, increased insulin resistance that paves the way for diabetes, high blood pressure, heart disease and stroke. Lying flat on your back also makes it easier for stomach acid to flow back into the esophagus, fueling heartburn. Advertisement 'The best sleeping position is the one that feels the most comfortable, such that you get the most sleep,' Gradisar said. 'If the most comfortable position happens to be on your back, then lesser quality sleep is better than very little sleep.' Still, it's not all bad on your back — in fact, many of us started sleeping in the supine position in infancy. 5 This is definitely not the best sleep position. Do not try at home! theartofphoto – The back sleep position is widely recognized as the safest way to reduce the risk of sudden infant death syndrome (SIDS) because it minimizes the odds of airway obstruction. Sleeping on your back also promotes spinal alignment, relieves sinus buildup and prevents wrinkles and breakouts because there's less facial contact with the pillow. The best sleep position is … 'Sleeping on the stomach, or the prone position, may cause strain on the neck and back,' Dr. Boris Gilyadov, associate medical director of The Mount Sinai Integrative Sleep Center, told The Post. 'Usually, the better position to reduce snoring and possible sleep apnea is sleeping on the side (left or right),' added Gilyadov, an assistant professor of medicine (pulmonary, critical care and sleep medicine) at the Icahn School of Medicine at Mount Sinai. Advertisement 5 Sleeping on the stomach may cause strain on the neck and back. Vasiliy – Sleeping on your side, particularly the left side, has several benefits beyond your airways. Catching zzz's on your left side allows the stomach and pancreas to rest in a natural position, enabling proper digestion. Advertisement And when you lie on your left side, your stomach is positioned below your esophagus, making it harder for stomach acid to flow back into the esophagus. Sleeping on your left side can also help facilitate lymphatic drainage because the lymphatic system is dominant on the left side. A well-functioning lymphatic system is crucial for the performance of lymph nodes and the prevention of swelling. Plus, side sleeping can allow your spine to decompress and align properly, alleviating back pain and stiffness. Advertisement 5 Sleeping on your left side has many upsides, experts say. fizkes – Pregnant women are often encouraged to sleep on their left side. Sleeping on the back can put pressure on the inferior vena cava, reducing blood flow to the heart and baby. Sleeping on the left side helps maintain optimal blood flow and can minimize the risk of stillbirth. Advertisement There are some drawbacks, though, to side sleeping. This position concentrates pressure on the shoulder you sleep on, potentially leading to pain and discomfort. Plus, consistently putting one side of your face against the pillow can lead to wrinkles and breakouts. Experts recommend placing a supportive pillow under your head and neck and perhaps a pillow between your knees to help keep your hips and knees aligned and reduce stress on your lower back.
Tom's Guide
06-06-2025
- Health
- Tom's Guide
What is blue light and can it really ruin your sleep? We asked the experts
I'll be the first to admit, I spend more time than I'd like scrolling in the evening. I do my best to follow a relaxing screen-free nighttime routine, but some nights the screentime gets one over me. Luckily, I sleep on one of this year's top-rated mattresses and get plenty of fresh air and movement during the day, so this evening light exposure doesn't completely ruin my sleep. However, I'm curious about the impact blue light has on my overall sleep quality. Online advice around blue light is conflicting. Some sources say it's sure to ruin your sleep, while others say it's not so bad. So, I've dug into studies and reached out to Dr. Michael Gradisar, head of sleep science at Sleep Cycle, and insomnia and sleep therapist Dr. Anna Joyce to set the record straight. Here's what these two experts want you to know about blue light and sleep... Blue light is part of the visible light spectrum and accounts for about one-third of all light we see as humans. This type of light influences alertness, hormone production and sleep cycles. Blue light comes naturally from the sun, the biggest source of blue light we consume, but it can also come from artificial sources like smartphone screens, televisions and fluorescent and LED lights. Bright light, i.e blue light, interferes with the circadian rhythm by suppressing production of the sleep-inducing hormone melatonin. When the brain identifies light, it sends signals to the body telling it to be alert rather than sleepy. So, in theory, blue light exposure in the evening should delay sleep onset. On the flip side, it helps us feel alert come morning. Hence, exposing yourself to natural daylight first thing is a key tip for fighting morning grogginess and getting up and at 'em, which in turn helps us sleep better at night. The common assumption is blue light is bad news for sleep — and with right reason. A 2022 systematic review by Swiss researchers of studies investigating the influence of blue light exposure on sleep, performance and wellbeing concluded blue light could have negative effects such as a decrease in sleep quality and sleep duration. However, recent research by The Conversation suggests blue light isn't as bad for sleep as we've previously been led to believe. Sleep experts from Sweden, Australia and Israel found blue light exposure only delayed sleep by 2.7 minutes — hardly substantial. Experts, including Dr. Gradisar and Dr. Joyce, now agree that although light from screens does delay melatonin release, it only makes a minimal difference. Light from screens just isn't bright enough to significantly affect sleep patterns. "For blue light to meaningfully shift a person's sleep timing, the light source needs to be at least ten times brighter than what's emitted from phones, tablets, or other devices," says Dr. Gradisar. Rather, it is our cultural inability to shut down screens at bedtime, as we're sucked into unceasing social media feeds, that impacts our sleep, particularly how long we sleep for. Research from Dr. Gradisar shows the biggest sleep disrupter is delaying bedtime due to screen use rather than the light from the screens. "Don't fear using screens before bed — just time them wisely," he says. "While blue light from phones is often blamed, my research has shown that the biggest disrupter is actually delaying bedtime, not the light or the content from screens themselves." "Watching TV or listening to a podcast as a wind-down routine can be perfectly fine, especially if it helps reduce nighttime overthinking, as long as it doesn't cut into the number of hours of rest you get." Evening blue light is pretty much unavoidable in our modern world and, as tech gurus here at Tom's Guide, we're not ones to say get rid of your gadgets altogether. Instead follow these tips for sleeping well even after your screentime fix… When I do fall into the trap of being glued to my phone in the evening, it's certainly harder to switch off. Be it catching up with gossip in the group chat, online shopping or a doom scroll through Instagram reels, I rarely come away from my screen feeling sleepy. Instead I'm thinking about the breakup of a couple I've never met, contemplating whether I really need that new outfit or dreaming of that holiday destination that was made to look oh-so perfect in a 30 second video. "The problem is that we usually use screens for engaging and alerting activities, like work, reading the news, or scrolling social media; all things which stimulate us and affect our mood," explains Dr. Joyce. "The brain needs time to wind down in order to fall asleep so some transition time between screen use and bedtime is helpful." Similarly, Dr. Gradisar recommends podcasts or watching TV for your bedtime digital fix instead of scrolling. "TV is a passive device compared to phones. Many people fall asleep just fine after watching TV, with some drifting off while it's on," he says. There's no serious harm in using screens as part of a nighttime wind-down routine — television programmes or films are a mainstay in many people's evenings. But, as Dr. Gradisar's research shows, you need to be disciplined over your screen shut off time before bed to ensure it doesn't eat into crucial sleep time. That means having the self-control to flick up the TikTok app or turn off Netflix rather than hit 'play next episode' when bedtime rolls around. A 2024 study by researchers at the University of Otago concludes we should keep screens out of bed for better sleep, rather than cutting them out in the evening completely. This enforces a cut off point for screens — i.e. use them on the sofa, but put them down once you get into bed. You can buy blue light blocking glasses and lamps that help minimize the glare of screens and prevent blue light from interfering with sleep. I've been using a blue light blocking clip light (on sale for $29.99/£19.99 $25.49/£16.99 at Bon Charge) to read before bed. I've found replacing my bright bedside lamp with this dim red light has been a game changer for helping me drift off immediately after closing my book. While the scientific studies around blue light blocking glasses are tenuous, our Tom's Guide team have tested the best blue light blocking glasses you can buy online right now. These glasses are designed to filter out wavelengths that disrupt our circadian rhythms. Be their effectiveness placebo or not, we think they're worth trying if you're concerned about how blue light is impacting your circadian cycle. Plus, they won't break the bank.
