Latest news with #AndreaMatsumura
Yahoo
13 hours ago
- Health
- Yahoo
3 Reasons You Wake Up Just Before Your Alarm Goes Off, According to a Sleep Expert
Has this ever happened to you? You set your alarm for, say, 7:30 a.m., drift off to sleep, and in the morning your eyes shoot open at 7:28. You may be resentful that your body has robbed you of an extra two minutes of precious sleep—or you may be wondering whether you have a supernatural ability to tell time while unconscious. We asked a sleep medicine physician what exactly is going on when we wake up right before our alarm goes off. She gave us three explanations, and surprisingly, one of them does involve something of a Matsumura, MD, spokesperson for the American Academy of Sleep MedicineCongratulations—you may be waking up right before your alarm rings because you've got your sleep routine down pat. "If you go to bed around the same time every night, get at least seven hours of sleep, and wake up around the same time every morning feeling refreshed, then your body is in tune with its circadian rhythm," says Andrea Matsumura, MD, who specializes in internal medicine and sleep medicine. Our circadian rhythm, described as our 24-hour internal clock, tells our body when to sleep and when to wake up. It's partly controlled by a region of the brain that's sensitive to external cues, like light and dark. "When darkness falls, melatonin is released, which gets us drifting off to sleep. Light—like sunlight filtering in through your blinds—triggers your circadian wake cycle for the day," Matsumura explains. So keeping regular bedtime and wakeup hours, and especially properly cueing your body with dark and light, will help your circadian rhythm run like a professional orchestra—on time, every time. Related: Good Sleep Hygiene Promotes Better Physical and Mental Health—Here's How to Improve Yours You could be so nervous about sleeping through your alarm—you have a plane to catch or an early meeting, for example—that your body wakes you up prematurely. "When the body anticipates waking up earlier, it can release stress hormones like cortisol and ACTH in preparation for the day, even before the alarm goes off," Matsumura says. In this case, you might be waking up briefly throughout the night, not just in the minutes before your alarm, though you may not remember doing so. If this happens to you regularly and you're always waking up anxious and foggy-headed, your circadian rhythm could be out of whack. "When somebody is a night owl and goes to bed after midnight, say, but they have to wake up for work at 6 a.m., they'll develop this kind of hypervigilance in their sleep and feel like they're sleeping with one eye open," Matsumura says. Luckily, you can take steps to realign your circadian rhythm. Related: 8 Common Signs of Sleep Deprivation You Shouldn't Ignore This is a weird one: Some people may be able to will themselves to wake up at a certain time, Matsumura says. "There is neuroscientific research behind manifestation and the power of persuasion," she says. "We see it all the time with athletes. They've trained their brain to visualize an outcome on the field, for example, and have it become reality. So it's possible that people can develop the ability to wake up at a certain time without using an alarm clock." How exactly can we train ourselves to wake up when we choose? "I have no idea," Matsumura says. "That hasn't been studied. But we can extrapolate that the power of manifestation can help us adjust our sleep timing, as long as it's in line with our circadian rhythm." Try setting an intention tonight and see what happens! (But keep that alarm clock on just in case.) Read the original article on Real Simple
CNN
3 days ago
- Health
- CNN
Hot sleeper? Here are the 9 best comforters for a sweat-free slumber
Comforters for hot sleepers quick picks NASA-engineered cooling technology: Slumber Cloud UltraCool Comforter Our favorite down comforter: Brooklinen Down Comforter An affordable down-alternative option: Bedsure Premium Down-Alternative Comforter We wait all winter to bask in the warmer days of summer, but the one place many of us want to keep cool and comfortable year-round is the bedroom. And it makes sense because your core body temperature naturally drops while you sleep to help give you a restful night. If your sleep environment is too warm, it can interfere with your body's ability to cool down properly, according to Dr. Andrea Matsumura, board-certified sleep specialist and spokesperson for the American Academy of Sleep Medicine. 'This disruption in thermoregulation can throw off your circadian rhythm — your internal clock — leading to fragmented or poor-quality sleep,' she said. Finding the right balance between cozy compression and cooling in your bedding can be frustrating. To prevent you from stripping every blanket off your bed in a sweaty rage, we consulted a sleep expert, two textile experts and our on-staff editors to round up a list of the best comforters for hot sleepers. Slumber Cloud UltraCool Comforter After a lifetime of buying whatever kind of bedding was on sale, I finally upgraded to this Slumber Cloud comforter a few years ago. I'm a hot sleeper by nature, and at the time, my stuffy NYC apartment was unbelievably warm year-round (thanks to the heat from the bakery directly below). With its NASA-engineered fiberfill that regulates your body temperature and a cooling nylon and spandex cover that feels silky against the skin, this comforter was a lifesaver both then and now. I love that it has some weight to give you a compressed and bundled-up feeling, but it remains cool, even when I pop a linen duvet cover over it for more style. I'm not the only one who loves it either; CNN Underscored deals editor Jacqueline Saguin is a fan too. Rest Evercool Cooling Comforter Made of a proprietary Evercool cooling fabric, this comforter promises to stay cool to the touch all night long and even claims to outperform other breathable bedding materials like cotton, bamboo and silk. Soft to the touch and lightweight, the comforter is made from a blend of cooling nylon and spandex. The fibers of the fabric are densely knitted together to drape over your body without trapping heat. It's also machine-washable and dryer-safe, which Matsumura said are features that can help keep your bedding more hygienic since hot sleepers tend to sweat more. Brooklinen Down Comforter This Brooklinen comforter is our favorite down comforter. CNN Underscored associate testing writer Joe Bloss compared the comforter, which has a 100% cotton sateen shell, to snoozing among the clouds. With 700-fill power, it's heavier than some other down comforters we've tried, but Bloss never felt overheated or sweaty while using it. Plus, it's available in three weight options — lightweight, all-season and ultra-warm — so you can choose the best fit for your our review Cozy Earth Bamboo Viscose Comforter If you're looking for an alternative to cotton comforters, Matsumura said bamboo also makes a great choice since it's breathable and won't trap heat like other synthetic fibers. This Cozy Earth comforter is a bit of a splurge, but it's made from 100% viscose from bamboo, which also has natural moisture-wicking properties to ensure you get out of bed feeling fresh. Puredown Pro Ultra-Lightweight Cooling Down Comforter Filled with a mix of white duck down and white duck feathers, this Puredown comforter has two mesh strips designed to enhance air circulation and ensure heat quickly dissipates when temperatures begin to rise. You can use this lightweight comforter by itself in the summer and layer it with extra quilts or blankets in the winter for added warmth. Buffy Cloud Comforter CNN Underscored testing and updates writer Michelle Rae Uy said the Buffy Cloud Comforter is the perfect all-season option for keeping cozy during Los Angeles winters and cool during the summer. This Buffy comforter is made with lyocell fibers. 'Lyocell, a material made from sustainably sourced wood pulp, is ultra-soft and is great at pulling moisture away from your body, which helps regulate your temperature through the night,' Inga Bleyer, head of marketing and communication at Oeko-Tex, said. And if all this cooling comfort wasn't enough, this machine-washable pick comes in 10 colors and earned a top spot in our comforters guide for its soft feel and sturdy our review Silk & Snow Down-Alternative Comforter 'Down and down-alternative fills vary in loft and warmth,' Bleyer said. 'If you're a hot sleeper, look for a comforter labeled as 'lightweight' or 'summer weight.' These typically have less fill, which means they trap less heat.' This Silk & Snow comforter is made with a microfiber fill that comes in lightweight as well as all-season and winter-weight options. Designed to feel just like real down, this comforter also has a 100% cotton shell, is hypoallergenic and is machine-washable so everyone can comfortably enjoy its coziness. Bedsure Premium Down-Alternative Comforter Comforter costs can quickly climb into the range of a few hundred dollars. If you're just looking for something to get you through the sticky summer months without costing a fortune, try this Bedsure comforter. With a double-brushed shell for a soft and smooth feel on the skin, this down-alternative comforter is also Oeko-Tex Standard 100 certified and free from substances that can be harmful to human health. In addition to classic white, you can also grab this comforter in six other colors, including black, purple, green and navy. Sijo AiryWeight Cooling Eucalyptus Comforter Made of eucalyptus fibers for cool, sweat-free sleep, this Sijo comforter is also gently weighted, so you can have calming compression to unwind at night without feeling stuffy. The eucalyptus fibers help absorb moisture quickly, making this comforter a great option for those who deal with sticky and humid summer nights. Due to overheating and sweating, hot sleepers can be more likely to stir awake during the night or find it difficult to fall asleep. For optimal health and well-being, the American Academy of Sleep Medicine recommends that your sleep environment be dark, cool and quiet — almost like a cave. Though what's comfortable for you will depend on your personal preference, Matsumura said you should generally keep your bedroom at a temperature of around 68 degrees Fahrenheit. If you still don't feel comfortable, you can try adding in a cooling fan or some blackout curtains to help cool off the space even more. Material and fill 'If you're a hot sleeper, choosing the right bedding can make all the difference,' Matsumura said. 'The best cooling materials share a few key traits: They're breathable, moisture-wicking and promote airflow.' Natural fibers like cotton, linen, silk and lyocell are some of the best options for hot sleepers, according to Bleyer, since they're breathable, moisture-wicking and allow for better airflow. Matsumura recommends hot sleepers stay away from heavy, non-breathable materials like flannel or fleece, as well as synthetic-only fabrics that tend to trap heat during the night. The fill of your comforter also plays a role in keeping you cool, since it dictates how well air can circulate through the material. Bleyer recommends looking for comforters labeled as 'lightweight' or 'summer weight' as these tend to be packed with less fill. Matsumura added that it can also be a good idea to look for moisture-wicking fabrics that can draw sweat away from the body as you sleep. Care Care is also essential for ensuring that your bedding lasts longer than one season. Bleyer recommends avoiding washing comforters with fabric softeners as they can coat the fibers and reduce breathability. Fabrics like lyocell and silk can be washed on a gentle cycle with cold water and mild detergent. Bleyer said materials like linen and cotton can handle regular cycles, but still prefer cooler water settings and low heat when drying to help preserve their natural structure. When the summer ends, you'll want to make sure your seasonal bedding is well stored for the off-season too. 'When storing, keep bedding in a breathable cotton bag rather than plastic to prevent trapping moisture that can cause mildew or fabric breakdown,' Bleyer said. 'As for durability, linen and cotton tend to get better with age if cared for properly; think softer, cozier and still breathable.' The following FAQs have been answered by sleep expert Dr. Andrea Matsumura and textile experts Inga Bleyer and Preeti Arya. What is the best material for bedding for hot sleepers? What is the best material for bedding for hot sleepers? For hot sleepers, Matsumura recommends looking for bedding made with breathable, natural materials like cotton, bamboo or linen, and avoiding heavier fabrics like fleece and flannel or synthetic-only fabrics that trap heat. Bleyer also recommends natural fabrics, noting that cotton, especially with a percale weave, is light and crisp for sleeping. 'Linen is a bit more textured, but it's great for hot sleepers because it's super breathable and has natural thermoregulating properties,' Bleyer said. Are quilts, blankets or comforters best for hot sleepers? Are quilts, blankets or comforters best for hot sleepers? Ultimately, your choice of bedding boils down to personal preference. Hot sleepers can find success using comforters, so long as they're made of breathable materials and allow for good airflow. But Matsumura said that if a hot sleeper still feels too warm under a comforter, they can opt to use lightweight sheets or blankets that are easier to remove from the body and can better help them stay cool. Our experts agreed that natural fibers are better at keeping you cool than synthetic ones, but Preeti Arya, an assistant professor of textile development and marketing at the Fashion Institute of Technology, said that no matter what kind of fiber is used to fill a comforter or duvet, a fluffy spread will still trap some amount of heat. For those looking to be ultra-cool, Arya recommends using 'flat throws, thick sheets or duvets without any stuffing or filling.' Are down comforters good for hot sleepers? Are down comforters good for hot sleepers? Yes, hot sleepers can use down comforters. Matsumura recommends shopping for a down or down-alternative fill that is lightweight. She also recommends looking for comforters made with moisture-wicking fabrics or that have specific cooling properties to better aid hot sleepers. Since hot sleepers tend to be more prone to sweating during the night, Matsumura also said it's a good idea to look for comforters that are machine-washable, both to keep your sleep setup more hygienic and make regular cleaning easier. What else can I do if I still feel hot at night? What else can I do if I still feel hot at night? If you're still struggling to cool down at night, Matsumura has some other tips that might help you rest better. Make sure to drink plenty of water throughout the day to stay hydrated and avoid heavy exercise too close to bedtime, as exercise can raise body temperature. If you wake up hot during the night, try changing clothes, swapping your comforter for a lighter layer or lowering the room temperature. You might also try taking a lukewarm shower before bedtime. 'A tepid shower can help dilate blood vessels to the skin; heat then is lost through the skin in the minutes after you exit the shower, allowing body temperature to drop,' Matsumura said. After trying these at-home fixes, if you still find yourself sweating in the middle of the night, Matsumura said you should consult a sleep doctor, as these could be signs of a sleep disorder, such as sleep apnea. For this article, we consulted the following sleep and textile experts to gain their professional insights. Dr. Andrea Matsumura, board-certified sleep specialist and spokesperson for the American Academy of Sleep Medicine Inga Bleyer, head of marketing and communication at Oeko-Tex Preeti Arya, assistant professor of textile development and marketing at the Fashion Institute of Technology CNN Underscored has a team of writers and editors who have many years of experience testing, researching and recommending products, and they ensure each article is carefully edited and products are properly vetted. We talk to top experts when relevant to make certain we are testing each product accurately, recommending only the best products and considering the pros and cons of each item. For this story, associate editor Jillian Tracy consulted a sleep specialist and two textile experts to better understand what comforters and materials can help hot sleepers stay cool.
