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Listen up: Playing some favorite music near bedtime might seem like a good way to wind down — but it can actually be disruptive to your sleep. That’s the upshot of recent findings by a Baylor University researcher, who delved into the topic after waking in the middle of the night with a song stuck in his head. It turns out that “earworms” — the phenomena of having a tune lodged in one’s head — isn’t just a daytime issue. The researcher and his colleagues say that’s because the brain continues to process music even after the song ends. And that includes while we’re sleeping or trying to sleep. There’s also an element of chance: The more music that is listened to around bedtime, the more likely it is to “stick” in the brain. So just how disruptive is a nighttime earworm? The researchers found that one or more earworms a week makes someone six times more likely to have poor sleep quality compared with someone who doesn’t get them. They also made a counterintuitive discovery: Some instrumental music can lead to earworms and poor sleep more than lyrical music. To establish their findings, the sleep and music habits of more than 200 people were evaluated with surveys and studies that measure sleep quality. Electrical activity in the brain was measured to determine how memories are spontaneously reactivated during sleep. Study participants were assigned to listen to either lyrical or instrumental versions of three songs: Taylor Swift’s “Shake It Off,” “Call Me Maybe” by Carly Rae Jepsen and Journey’s “Don’t Stop Believin.’ ” As the Journey song says, Don’t stop believin’. Hold on to that feelin’. Just do all that well before bedtime.

Listen up: Playing some favorite music near bedtime might seem like a good way to wind down — but it can actually be disruptive to your sleep. That’s the upshot of recent findings by a Baylor University researcher, who delved into the topic after waking in the middle of the night with a song stuck in his head. It turns out that “earworms” — the phenomena of having a tune lodged in one’s head — isn’t just a daytime issue. The researcher and his colleagues say that’s because the brain continues to process music even after the song ends. And that includes while we’re sleeping or trying to sleep. There’s also an element of chance: The more music that is listened to around bedtime, the more likely it is to “stick” in the brain. So just how disruptive is a nighttime earworm? The researchers found that one or more earworms a week makes someone six times more likely to have poor sleep quality compared with someone who doesn’t get them. They also made a counterintuitive discovery: Some instrumental music can lead to earworms and poor sleep more than lyrical music. To establish their findings, the sleep and music habits of more than 200 people were evaluated with surveys and studies that measure sleep quality. Electrical activity in the brain was measured to determine how memories are spontaneously reactivated during sleep. Study participants were assigned to listen to either lyrical or instrumental versions of three songs: Taylor Swift’s “Shake It Off,” “Call Me Maybe” by Carly Rae Jepsen and Journey’s “Don’t Stop Believin.’ ” As the Journey song says, Don’t stop believin’. Hold on to that feelin’. Just do all that well before bedtime.

Music listening at bedtime can ruin sleep

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. Here are five easy ways to improve your chances for restful sleep. WHAT WE TALK ABOUT Number 1: You’re Using Electronics Right Before You Fall Asleep We’ve all done it – spending minutes or even hours scrolling through social media before bed. Researchers have found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body’s sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your phone with a book or newspaper for a much better bedtime ritual. Number 2: You’re Drinking Caffeine Within 3 Hours of Sleeping Caffeine is a stimulant that can make it hard for you to fall asleep, so try to make your last cup more than three hours before bedtime. If you’re looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed. Number 3: You’re Eating Right Before You Go To Bed Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder for you to fall asleep. Number 4: Your Bedtime Is All Over The Place If some nights you go to bed at 2 am, and other nights you go to bed at 9 pm, your body’s circadian rhythm isn’t syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: try to go to bed at the same time every night! Number 5: Your Bedroom Is Too Warm While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it’s too hot, you’ll be battling with you covers all night. In short, pick a time to go to sleep, wind down before that time, and don’t let distractions like eating or talking on the phone get in the way of winding down. You’ll likely wake up rested, recharged and ready for the day ahead!   KEY TERMS &amp; IDEAS One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. These habits are easy to change. In this podcast, we look at six bad habits that many people fall into. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. Deep sleep is a time of nearly complete disengagement from the environment (Psychology Today).   LINKS &amp; RESOURCES: Follow Dr. Nada on: Linkedin https://www.linkedin.com/in/nada-milo... Sage Tonic www.sagetonic.com Sage Tonic on Instagram https://www.instagram.com/sagetonic/  Yong Liu, "Prevalence of healthy sleep duration among adults—United States, 2014," MMWR. Morbidity and mortality weekly report 65 (2016), https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w,  accessed January 2019. “Is Your Smartphone Ruining Your Sleep,” Sleep.org, https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/, accessed January 2019. Harvard Medical School, “8 Secrets to a Good Night’s Sleep,” http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep, accessed January 2019. Amanda MacMillan, “20 Things You Shouldn’t Do Before Bed,” health.com, https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed, accessed January 2019. John Cline, “The Mysterious Benefits of Deep Sleep,” October 11, 2010, psychologytoday.com, https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep, accessed January 2019.   SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppo... Spartan Up on Twitter https://twitter.com/SpartanUpPod  CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. Here are five easy ways to improve your chances for restful sleep. WHAT WE TALK ABOUT Number 1: You’re Using Electronics Right Before You Fall Asleep We’ve all done it – spending minutes or even hours scrolling through social media before bed. Researchers have found that people who used electronics before bed saw a significant reduction of melatonin in their body, a chemical that regulates our body’s sleep patterns. The decreased levels of melatonin in their bodies made it harder to fall asleep. Replace your phone with a book or newspaper for a much better bedtime ritual. Number 2: You’re Drinking Caffeine Within 3 Hours of Sleeping Caffeine is a stimulant that can make it hard for you to fall asleep, so try to make your last cup more than three hours before bedtime. If you’re looking for a warm drink before bed, many herbal teas like chamomile can help you relax and reduce stress right before bed. Number 3: You’re Eating Right Before You Go To Bed Always try to finish eating at least three hours before bed. Why? Eating increases your blood sugar and insulin levels, which in turn makes it much harder for you to fall asleep. Number 4: Your Bedtime Is All Over The Place If some nights you go to bed at 2 am, and other nights you go to bed at 9 pm, your body’s circadian rhythm isn’t syncing up. By having a consistent bedtime, your body gets used to falling asleep and waking up at the same times, which can make you more alert in the morning. A good solution: try to go to bed at the same time every night! Number 5: Your Bedroom Is Too Warm While sleeping, your body temperature naturally begins to dip. Sleeping in a room that is more than 68 degrees can make it much harder for your body to fall asleep. If it’s too hot, you’ll be battling with you covers all night. In short, pick a time to go to sleep, wind down before that time, and don’t let distractions like eating or talking on the phone get in the way of winding down. You’ll likely wake up rested, recharged and ready for the day ahead! KEY TERMS &amp; IDEAS One in three adults in the U.S. don’t get a good night’s sleep. Some reasons might be physical problems (like apnea) or mental distress. But for many, it’s simply bad habits. These habits are easy to change. In this podcast, we look at six bad habits that many people fall into. Circadian rhythms are physical, mental, and behavioral changes that follow a daily cycle. Deep sleep is a time of nearly complete disengagement from the environment (Psychology Today). LINKS &amp; RESOURCES: Follow Dr. Nada on: Linkedin <a href="https://www.linkedin.com/in/nada-milo" rel="nofollow" target="_blank">https://www.linkedin.com/in/nada-milo</a>... Sage Tonic <a href="http://www.sagetonic.com" rel="nofollow" target="_blank">www.sagetonic.com</a> Sage Tonic on Instagram <a href="https://www.instagram.com/sagetonic/" rel="nofollow" target="_blank">https://www.instagram.com/sagetonic/</a> Yong Liu, "Prevalence of healthy sleep duration among adults—United States, 2014," MMWR. Morbidity and mortality weekly report 65 (2016), <a href="https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w" rel="nofollow" target="_blank">https://www.cdc.gov/mmwr/volumes/65/wr/mm6506a1.htm?s_cid%3Dmm6506a1_w</a>, accessed January 2019. “Is Your Smartphone Ruining Your Sleep,” <a href="http://Sleep.org" rel="nofollow" target="_blank">Sleep.org</a>, <a href="https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/" rel="nofollow" target="_blank">https://www.sleep.org/articles/is-your-smartphone-ruining-your-sleep/</a>, accessed January 2019. Harvard Medical School, “8 Secrets to a Good Night’s Sleep,” <a href="http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep" rel="nofollow" target="_blank">http://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep</a>, accessed January 2019. Amanda MacMillan, “20 Things You Shouldn’t Do Before Bed,” <a href="http://health.com" rel="nofollow" target="_blank">health.com</a>, <a href="https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed" rel="nofollow" target="_blank">https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed</a>, accessed January 2019. John Cline, “The Mysterious Benefits of Deep Sleep,” October 11, 2010, <a href="http://psychologytoday.com" rel="nofollow" target="_blank">psychologytoday.com</a>, <a href="https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep" rel="nofollow" target="_blank">https://www.psychologytoday.com/us/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep</a>, accessed January 2019. SUBSCRIBE: Apple Podcasts: <a href="http://bit.ly/SpartanUpShow" rel="nofollow" target="_blank">http://bit.ly/SpartanUpShow</a> YouTube: <a href="http://bit.ly/SpartanUpYT" rel="nofollow" target="_blank">http://bit.ly/SpartanUpYT</a> Google Play: <a href="http://bit.ly/SpartanUpPlay" rel="nofollow" target="_blank">http://bit.ly/SpartanUpPlay</a> FOLLOW SPARTAN UP: Spartan Up on Instagram <a href="https://www.instagram.com/spartanuppo" rel="nofollow" target="_blank">https://www.instagram.com/spartanuppo</a>... Spartan Up on Twitter <a href="https://twitter.com/SpartanUpPod" rel="nofollow" target="_blank">https://twitter.com/SpartanUpPod</a> CREDITS: Producer: Marion Abrams, Madmotion, llc. Writer and Host: Nada Milosavljevic MD, JD © 2019 Spartan

5 Bedtime Habits That Ruin Sleep // SPARTAN HEALTH 021