Latest news with #sleepquality
Forbes
2 days ago
- Health
- Forbes
2 Surprising Ways ‘Attachment Styles' Impact Sleep, By A Psychologist
Your attachment style impacts more than just how you relate to others — it can even affect how you ... More sleep. Here are two attachment styles that can keep you up at night. Do you ever lie awake at night, wondering if your partner still loves you? Perhaps you had a disagreement earlier that day, or didn't get to spend enough time with them. So now, you think there's an issue. You ask yourself, 'Do they even care about me?' or 'Why do we argue so much?' Anxiety plagues you and you keep tossing and turning, unable to sleep. If such thoughts constantly keep you up at night, your attachment style may be to blame. A 2022 study published in Personality and Social Psychology Bulletin attests to this. Researchers assessed the connection between attachment orientation and sleep quality in married younger and middle-aged adult couples. Over 100 heterosexual couples were recruited as newlyweds a decade prior, who then participated in a large follow-up investigation to examine relationship impacts on health and thriving over the course of marriage. Sleep for couples is a shared experience, meaning one person's poor-quality or complete lack of sleep can impact the other's. Our bodies are hard at work when we sleep. The brain has to merge useful data, regulate emotions, repair our immune system and balance our hormones. This means being deprived of quality sleep can increase risks of cardiovascular and metabolic diseases, which in turn, impact our life span. Here are two key results from the 2022 study that highlight how intricately linked attachment styles are to the quality of your sleep. 1. Anxious Attachment Can Make You Hypervigilant At Night Imagine that your workmates had lunch together without inviting you. You feel left out, angry, lonely and sad. You start to feel anxious, and your stream of thoughts — which started with, 'Why didn't they invite me?' — ends up being, 'Something must be wrong with me.' For someone with an anxious attachment style, experiencing social rejection can feel especially intense and destabilizing. They may even internalize such rejections to mean they are 'not good enough' or 'unlovable.' The same pattern shows up in romantic relationships. People with anxious attachment often struggle with a deep fear that they might get abandoned. They also experience difficulty regulating their emotions and are hyperaware of potential threats and stressors. For instance, if you're prone to checking your phone often, your partner's late response, no matter how unintentional, might leave you spiraling. You might start to read into minor rejections and analyze every detail in your partner's actions and texts, only to end up blaming yourself or even villainizing them. This 'hypervigilance' seeps into your bedtime, leaving you awake as you overthink and scan for emotional cues. You might be trying your best to sleep, but struggle to get past those 'what-if's' such as, 'What if I've done something wrong?' or, 'What if they're interested in other people?' or, 'What if they find someone better?' Researchers suggest that these negative emotional experiences and the lack of security in a relationship can negatively impact the quality of your sleep, and may even lead to sleep issues like insomnia and restless sleep. 2. Fearful Avoidant Attachment May Be Even Worse For Sleep If you thought people with anxious attachment sleep poorly, those with a fearful avoidant attachment tend to sleep even worse. People with this attachment style may crave closeness, but are also scared of getting hurt. They want connection, but are equally scared to open up and trust someone. In relationships, this often shows up when someone says they want commitment but panic when the relationship gets serious. They intentionally suppress emotions and thoughts they don't want to deal with, instead of facing them head on. However, bottling up emotions doesn't stop them from surfacing. In fact, it only exacerbates anxiety and, in certain cases, may even lead to depression. Individuals with fearful avoidant attachment face a dual struggle when it comes to sleep. On one hand, their anxiety keeps them alert and emotionally wound up. But their avoidant side leads them to keep things to themselves, even when they struggle with their thoughts. At night, this emotional suppression weakens and their anxious thoughts creep in, making it tough for them to relax. They do not feel secure or calm enough to experience good sleep. Having relational stress is common, but it's important to put safeguards in place to protect your sleep and overall well-being. Here are a few ways to improve your sleep cycle: Attachment patterns can affect you as much as they affect your relationships. Gaining insight into these patterns and working toward emotional security might just be the key to great sleep. So, nurture your emotions, and the health benefits will follow. Is your attachment style affecting your sleep? Take this science-backed test to find out: Insomnia Severity Index
CNET
4 days ago
- Health
- CNET
Camping 101: How to Stay Cool While Sleeping Outside This Summer
We're in the heart of summer camping season. Whether you're tent camping, glamping or backpacking, spending time outdoors and sleeping under the stars is a fantastic way to decompress and escape the hustle and bustle of daily life. Spending time outside has countless physical and mental health benefits. It can lower cortisol levels and stimulate the release of serotonin, often called the "feel-good" neurotransmitter. This helps to regulate mood and enhance your overall sense of well-being. It can also improve sleep quality by resetting your circadian rhythm to align with the natural rising and setting of the sun. One downside to summer camping is the heat. Dr. Michael Gradisar, head of sleep science at Sleep Cycle, explains, 'Overheating during the night disrupts sleep, in the form of more frequent awakenings, night sweats and reduced sleep quality. For those already prone to rumination or insomnia, high nighttime temperatures act as an added stressor, making it even more likely you'll wake and struggle to drift off again. The result? Fragmented sleep and groggy warm mornings.' The good news is that there are ways to stay comfortable while camping this summer. Here are ten simple tips for keeping cool while sleeping outside. How to stay cool while camping 1. Mesh is best When camping in hot and humid conditions, choose a lightweight and breathable tent with plenty of mesh material and ventilation panels. Tents with a mesh canopy are ideal because they allow for adequate airflow and prevent heat from building up inside. If you're sharing the tent with a partner, children or pets, make sure there is sufficient space for everyone. Feeling sweaty and cramped all night is a surefire way to damper your camping experience. My two-person tent is made almost entirely of mesh, which is great for those warm summer nights outside. Aly Lopez/CNET 2. Shoo, rainfly Choosing whether to use the rainfly can significantly impact your comfort while camping. I've made the mistake of leaving it off when I shouldn't have on multiple occasions, waking up with chattering teeth to unexpected rain and snow. I've also kept the rainfly on during warm nights, leading to restless slumber in a much-too-stuffy tent. If there's no precipitation in the forecast, it's best to leave the rainfly off while sleeping on those hot summer nights. The extra airflow not only helps prevent overheating, but you'll also have a great view of the night sky above. 3. Tent location and angle Where and when you pitch your tent are crucial components for a comfortable camping experience. First, prioritize a campsite that offers plenty of shade. This will help keep you cooler and prevent your tent from accumulating heat. Consider keeping your tent disassembled during the day and reassembling it after the sun has gone down -- that way, there's less opportunity for it to heat the tent. For optimal ventilation, angle your tent so the door faces the breeze. Open all the vents and mesh windows, but ensure the door stays zipped to keep bugs out. If you want or need to use your rainfly, try one that extends past your tent door to create a small awning or shaded area in the front, which can help keep the interior cooler during the day. An awning can provide some extra shade and keep the inside of your tent cooler. Shepard/Getty Images It's best practice to go to bed and wake up with the sun while camping, as your tent will warm up quickly as soon as the sun rises. If you're trying to sleep in because you went to bed too late, you may find yourself uncomfortably tossing and turning in a stuffy tent all morning. Read more: 8 Hobbies to Boost Your Mental Wellness This Summer 4. Reflect the sun If you can't keep your tent out of direct sunlight, consider covering it with a reflective sunshade or tarp. Be mindful of the sun's movement throughout the day and adjust the tarp as needed for optimal protection. Leave space between the sunshade and your tent to prevent hot air and condensation from getting trapped. I also recommend placing a groundsheet or tarp underneath your tent. It will add an extra layer of protection between you and the hard ground and safeguard against potential rainfall. A tarp can also extend the lifespan of your tent by protecting its floor from tears and rips. 5. Use a portable fan Running a fan in your tent at night can help circulate the air and create a cool breeze, allowing you to sleep more comfortably. Portable fans come in various shapes and sizes, offering adjustable speeds and customizable airflow settings to fit your preferences. Fans designed for tent camping are typically lightweight, battery-operated (some are rechargeable) and may have hooks or clips for convenient attachment inside your tent. You'll want to consider the battery's run-time and how often you'd need to charge your fan if you're camping for multiple nights without electricity access. When setting up the fan in your tent, position it above your sleeping area rather than on the ground to avoid obstructions caused by people or gear. If your tent has vents, align the fan to draw cool air in or push warm air out through these openings. One portable option is the Coghlan's Camping Fan, which features three fan speeds, a hook for hanging and a built-in light. If you want something more powerful, check out the Shark FlexBreeze Fan, chosen by CNET editors as one of the best outdoor tech products of 2025. Air conditioning units, such as the EcoFlow Wave portable AC unit, are also available if you want to indulge a bit and your campsite situation allows for it. If you're looking for a fan to cool you down as you move around during the day, consider a wearable neck fan, which allows you to stay hands-free while enjoying a refreshing breeze. Read more: Survive the Summer Heat Wave With These Must-Have Cooling Products 6. Ditch the tent Hammocks generally sleep cooler than tents. They don't have as much insulation, and the open space between you and the ground offers more airflow and heat loss. Dillon Lopez/CNET If your camping environment is safe and the weather is clear, you might consider skipping the tent and using a hammock or trying cowboy camping instead. Cowboy camping means sleeping on the ground with a mattress pad and sleeping bag (without a tent for shelter). As always, be mindful of potential wildlife hazards and securely store any food and attractants to avoid drawing local wildlife to your campsite. 7. Skip the sleeping bag Most sleeping bags are designed to provide insulation and warmth. Unless you have a breathable warm-weather sleeping bag, you might want to ditch it altogether. Instead, pack a lightweight sheet made of moisture-wicking materials such as linen, bamboo or cotton. Check out our list of the best cooling sheets for hot sleepers in 2025, tested and approved by CNET experts. You can also stick your feet out from the sheet as you sleep, which will help regulate your core body temperature. 'As the body prepares for sleep, it naturally releases heat, especially from the hands, feet and face. This cooling coincides with increased sleepiness. But when your environment is too warm, your body can't shed heat effectively, making it harder to fall and stay asleep,' says Gradisar. 8. Stay hydrated Though it seems obvious, I cannot emphasize this enough: stay hydrated. The risk of dehydration increases as you move and sweat throughout the day, which can lead to serious issues like dizziness, fatigue and reduced cognitive functioning if you're not drinking enough water. Engaging in activities during your camping trip, such as hiking, swimming, biking or even playing outdoor games, can be physically demanding, making it even more important to stay hydrated. The general rule of thumb is to bring two gallons of water per person for each day of camping. This estimate includes the water you'll need for drinking, cooking and cleaning. Before you head out on your trip, check if the campground has a potable water system where you can refill. If you're hiking and camping in the backcountry, locate your water sources along the way, such as lakes, rivers and streams. Water is remarkably heavy -- bring a filtered water bottle or Lifestraw so you can refill and stay hydrated on the go without having to carry excess water weight. I highly recommend the Grayl GeoPress Purifier Water Bottle, which filters quickly and efficiently. If you have the capacity, pack more water and ice than you think you'll need -- especially at higher elevations, where dehydration can occur quickly. If you plan to consume alcohol, be sure to drink plenty of water to help offset its diuretic effects. Additionally, keep in mind that alcohol can affect your sleep quality. 'Even moderate alcohol intake exacerbates the likelihood of waking from sleep,' explains Gradisar. Read more: Best Filtered Water Bottles of 2025 As a salty gal, I love the citrus salt flavor of the LMNT Electrolyte Drink Mix. Aly Lopez/CNET It also doesn't hurt to bring some electrolyte powder. Electrolyte packets can help you stay hydrated by replenishing the essential minerals you need to function properly. My personal favorite and one of CNET's best electrolyte powders of 2025 is LMNT. 9. Rinse off before bed If your campsite offers showers, rinse off before bed. Showering can help lower your core body temperature, which signals to your brain that it's time for sleep. If there are no showers, consider dipping in a natural body of water nearby, wiping down with potable water or using wet wipes or cooling towels. 10. Protect yourself during the day To help stay cool while you sleep at night, focus on keeping your body comfortable throughout the day. Wear airy, breathable, moisture-wicking, light-colored clothing to protect your skin from the sun's intense rays. Wear a hat and sunglasses to shield your scalp, face and eyes. Finally, remember to apply sunscreen multiple times a day. The last thing you want is to add the discomfort of a sunburn on top of an already hot and stuffy tent situation. I've been bringing the Badger Daily Mineral Sunscreen on my recent camping trips, which is one of our top-rated sunscreens by CNET editors. Aly Lopez/CNET Other gear to bring camping this summer How you camp and what you bring is entirely up to you -- you can go super minimal or pack the car to the brim as if preparing for the apocalypse. Regardless of your setup, your trip will be significantly improved if everyone stays safe and comfortable with the right gear and equipment. Here are a few other camping products I use and recommend having on hand. Bear canister: If you live in bear country or are planning to enter bear territory, a bear canister is a must (unless your campsite provides bear boxes). For guidance on selecting the right one, check out this fun and informative article by Outdoor Life that evaluates the best bear canisters tested by actual grizzly bears. Bear canisters can also help prevent smaller animals, like chipmunks, pikas and marmots, from getting into your bag and accessing your food. Handheld GPS and/or satellite communicator: If you're heading into the backcountry, consider investing in a handheld GPS or satellite communicator. These devices offer accurate navigation in remote areas and can help you safely trek through unfamiliar terrain. In an emergency, a satellite communicator allows you to send distress signals and communicate with rescue services. These tools provide an added layer of security and peace of mind during your adventure, enabling you to stay connected while exploring and enjoying the remote beauty of the wilderness. If you have an iPhone 14 or later, you can also use Emergency SOS via satellite to contact emergency services in remote areas without cell service. I had to use this feature recently on a hike and was impressed by how well it worked. Portable power bank: It's fun to go off-grid and disconnect from the 'real world' while camping, but being vigilant and aware of your surroundings is important. I've found myself in multiple situations where it would have been highly beneficial -- and even potentially life-saving -- if my phone battery hadn't been dead. While I still put my phone on airplane mode to focus on living in the moment during camping and backpacking trips, I now also make a point to keep at least one person in the group's phone charged in case of emergencies. Read more: Best Power Banks for iPhones in 2025 Insect repellent: Avoid setting up camp near stagnant water, as it increases humidity and attracts unwanted insects such as mosquitoes. There's nothing worse than being too hot and getting eaten alive by bugs. I like the EPA-registered Natrapel Insect Repellent for keeping mosquitoes, ticks and other insects away.
The Independent
6 days ago
- Health
- The Independent
Fans can improve sleep quality and reduce noise pollution
Using a fan can significantly improve sleep quality by providing white noise to mask environmental disturbances and by helping to cool the body. A survey indicated that 27 percent of excellent sleepers regularly use a fan, suggesting its effectiveness in promoting good rest. Fans help mitigate the negative effects of noise pollution, which can lead to sleep disruption, insomnia, and various chronic health conditions. Beyond temperature regulation and noise reduction, fans also assist in circulating air, helping to clear carbon dioxide from a room. However, potential drawbacks include circulating dust and drying out eyes or skin, and health authorities advise against using fans in temperatures above 32 degrees Celsius (90 degrees Fahrenheit) as they can increase body temperature.
CNET
16-07-2025
- Health
- CNET
You're Not Washing Your Sheets Often Enough. Here's How to Do It Right
There's nothing better than sliding into bed after a long, exhausting day. However, that feeling of comfort and calm can only hit its peak when your sheets are truly clean. If it's been a while since you last washed your bedding, you might be curling up in more than just cozy linens. Bedding can quietly collect all kinds of stuff you don't want to think about too often, like sweat, dead skin cells, body oils and dust mites. Your pillowcases may be even worse, especially if you wear makeup, use hair products or apply skincare at night. Over time, that buildup can lead to skin irritation and even disrupt your sleep quality. According to sleep experts, the sweet spot for washing your sheets is about once a week, give or take depending on your habits. Not sure where to start? Whether you're new to doing laundry or just want to make your routine a little more efficient, these six tips will help you clean your bedding properly and keep your sleep space feeling fresh and healthy. How often should I change or wash my sheets? The common rule of thumb is to wash sheets every other week. Ideally, sleep experts recommend changing sheets every week but agree that every two weeks is the absolute longest one should go sleeping on the same set of sheets. When to wash all bedding Bedding type Frequency Sheets Once a week or every other week Pillowcases Once a week or every other week Duvet covers Once a week or every other week Comforters Once a month or every other month (or more frequently if you sleep with pets) Duvet inserts Once or twice a year Mattress pads Every three to four months Why do we wash our sheets and bedding? Hygiene is always important, even with our bedding. If you can't see stains or smell any odor, it doesn't mean your sheets are clean. Sheets can accumulate dead skin, mites, animal dander, pollen, makeup, bodily secretions and more grime, which may cause discomfort or skin rashes. One of the biggest reasons to regularly clean sheets is because of sweat. In a May study, 41% of participants reported experiencing night sweats in a month and generally, people tend to run hot when covered in blankets or living in warmer climates. Sweat can soak into the sheets which can clog up the fibers and make the sheets smell. You should wash your sheets more often if you tend to sleep with your pet. Elena Grigorovich/EyeEm/Getty Images You should also wash your sheets more often if: You have allergies or asthma You have sensitive skin You sweat or overheat frequently You sleep naked You sleep with a pet You eat in bed You get in bed before showering You lay in bed wearing clothes you wore out in public You have an infection or open wound that touches the bedding What's the best way to machine-wash my sheets? Most bedsheets are machine washable and aren't much of a hassle to clean. Cotton and linen bedsheets are especially easy, while silk and satin are a bit more temperamental, requiring cold temperatures and slow spin cycles. It's best to always check the care tag on your sheets but this is the best method to machine-wash the majority of sheet sets: 1. Don't overwhelm the machine It can be tempting to just throw every pillowcase, fitted sheet and comforter right into the machine but throwing everything in at once may be too much and you may not get a good clean. I recommend washing the fitted and flat sheets together with your pillowcases and then washing any heavier comforter, quilt or throw blanket separately. Definitely don't throw in any clothing or towels with your bedding because it could leach color or have buttons and zippers that will damage delicate sheets. Bulkier items like duvet covers should be washed alone. iso_petrov/Getty Images 2. Check the label I always recommend checking the care label for the ideal washing temperature because some fabrics can shrink in the wash. It's best to use the hottest temperature the sheets can tolerate because hot water most effectively kills germs and bacteria. Colder cycles may not fully get rid of the grime. Polyester blends are best in warm water, while cotton can tolerate hot water. Silk and satin sheets should be washed on a cold, gentle cycle. 3. Separate by color Separate your sheets by color to preserve the colors and prevent dye from transferring. This means that you should make sure to put light-colored and dark-colored sheets together before washing. 4. Check bedsheets for stains Stains are better when cared for pre-wash, so take a few minutes to examine your sheets or pillowcases for stubborn blemishes. You can use a gentle dish soap and water, or baking soda and water mixture to let sit for a few minutes if you spot a dark mark or makeup stain. 5. Measure out detergent Less is usually more when using detergent. Too much detergent can lead to the machine using excess water or cause buildup in the washing machine's pipes. Most detergents are acceptable to use on cotton and linen sheets but choose a detergent for delicate fabrics to wash silk and satin sheets. There are many silk or satin-friendly detergents on the market. A good rule of thumb is to use 2 ounces (1/4 cup) or half a cap full of liquid laundry detergent for a regular-sized load of bedding. You can also use 4 ounces (1/2 cup) or 1 full cap of liquid laundry detergent for a larger load of bulkier items. I also recommend skipping the fabric softener because it can weaken the fabric. 6. Dry completely For most sheets, you can use the dryer on low to medium heat. Satin and silk sheets would do best to air dry because they can be easily damaged even on a low-heat dryer cycle. You can also throw in a few dryer balls with your bedding because they allow gaps, helping the bulkier sheets to dry more quickly and evenly (I always hate when I think I'm finally ready to make my bed and I realize one whole section is still damp from being bundled up). You can avoid cleaning your bedsheets as often by making it a habit to not eat in bed, not sleeping with your pet and only cuddling down in the sheets after a shower. It may seem like a hassle to strip your bed every week but it's well worth the extra effort, so you can sleep and relax a little easier. For more hacks, check out how to remove makeup stains from bedding and our sleep experts' favorite bed material. Can you wash sheets and clothes together? While you can wash sheets and clothes together, many experts recommend washing them separately to prevent clothes from getting caught in the sheets and not being washed thoroughly. Sheets may also have different washing instructions from clothes so washing them separately can help preserve the different fabrics and prevent damage. More cleaning and laundry tips
The Independent
16-07-2025
- Health
- The Independent
Researchers reveal the surprising ways to manage insomnia
A new study suggests that exercise, particularly yoga, Tai Chi, walking, and jogging, can be highly effective in combating insomnia. Researchers conducted a comprehensive analysis of 22 trials involving 1,348 patients to assess the efficacy of various physical activities on sleep quality. The study found that yoga significantly increased sleep duration and reduced wakefulness after falling asleep, while walking or jogging lessened insomnia severity. Tai Chi was shown to improve overall sleep quality, with researchers noting these exercises' benefits include low cost, minimal side effects, and high accessibility. The findings underscore the therapeutic potential of exercise for insomnia, making these activities well-suited for integration into healthcare programmes.
