Can you improve the quality of sleep smart beds, lighting masks, trackers, or only regime able to overcome insomnia?
Don’t know about you, but boutinniere already tried to sleep with the wristband trackers sleep, Wake up with “smart” light alarm clocks and have fun with apps (Sleep Cycle buy, it is Welltory). This is not surprising — the last couple of years there has been a boom in the industry of sleep. Into the bedroom came a new technology and is not going to leave her – not only bracelets, but also “digital” mattresses and pillows, lighting and goggles, gadgets for relaxation and other tools that promise to make the dream better.
What is the cause of our sleep problems?
Over the last hundred years according to statistics, people began to sleep an average of 2 hours less. According to Alexander Leonidovich Kalinkina, head of the Center for sleep medicine University hospitals of Moscow state University named after M. V. Lomonosov, the following reasons:
- the appearance in our lives of artificial light. Yes, the bulbs in our chandelier.
- the appearance of additional light sources – from computers, gadgets. This leads to the “light pollution”.
- high levels of stress in modern life.
- the abundance of nightlife events.
The consequences of sleep problems?
“Bad is not only that you don’t get enough sleep and feel overwhelmed then, — explains Alexander. — Scientific studies show that sleep disorders weaken the body through the immune, endocrine and cardiac systems.”
Once Elon Musk and other billionaires called less sleep and more work. Now, many changed their minds and admitted that lack of sleep leads to stress. The American billionaire is the head of Amazon Jeff Bezos, in an interview with Thrive Global has named eight hours of sleep a top priority, so they give him the power to make important decisions. “If you have exhausted your energy, you make the right choice during the day becomes harder. If you break your sleep, you can get a few extra hours, but that productivity may be an illusion”.
What promises to make to sleep better tonight?
The sleep trackers
The most affordable way to monitor sleep tracker. They come in the form of apps for phone and digital clocks like the Apple Watch.
One of the application Sleep Cycle smart alarm clock that monitors sleep using the analysis of sounds and vibrations, and wakes in the fast phase, as if a man slept and woke up himself.
There are sleep trackers in a bedside modules, overlays, and “tape” for mattresses (the S + from ResMed, Emfit, Sleeptracker, Beddit, 140-230$). For example, Beddit (sleep sensor into a pad on the mattress) tracks time, productivity, cycles and phases of sleep, and the dynamics of heart rate, snoring, and then gives a General analysis of how you sleep.
System Withings Aura is a bedside module and the sensor (approximately 18,000 rubles). It monitors sleep quality based on the analysis of sounds, temperature and lights. Bedside module emits light waves, which should help the development of melatonin, and the sensor will give a signal to Wake-up in the right sleep phase.
The production of melatonin (sleep hormone) affects the quantity and quality of light received by the body. And this light can be dosing or to change, if we want to change the quality of sleep. Doing this “digital” masks and goggles.
Digital sleep mask to block undesirable blue light, and instead create their own. So the mask Illumy ($99.99) uses the same lighting technology used by NASA to synchronize the biological clocks of astronauts on the international space station. Before sleeping inside the mask creates a gradual darkening “sunset”, and in the morning before my eyes “blue sky” that will make you Wake up in a natural way. Mask syncs with a smartphone app.
Another gadget for light therapy glasses Re-Timer ($149), which create a special green light to stop melatonin production. Glasses are designed for those who are dramatically changing timezones during travel and must be awake at that time, when I want to sleep.
Beds, pillows and blankets
It turns out that improving sleep quality might even bed. But not simple, and, of course, digital. As well as mattresses, pillows and blankets with special properties.
There are pillows that adjust to the position of the head and have a cooling effect. This is no accident — the overheating actually interferes with normal sleep patterns, so you should make sure that sheets, blankets and sleepwear breathe and take in moisture.
The creators of Gravity weighted blankets Blanket ($204) believe that due to the weight (7, 9 or 11 kg, approximately 10% of body weight) and pressure distribution it has a calming effect and helps to reduce anxiety and then sleep under it stronger.
American Casper mattresses (£350), which invested including Leonardo DiCaprio, don’t have the gift to analyze the dream. They’re just a convenient, easily compressed for transportation, and customers can return them within 100 days if dissatisfied. Casper called one of the most successful startups in the industry dream in 2017, the creators have managed to earn $200 million.
But the user experience will not buy, therefore there were “smart” mattresses like Sleep Eight Tomorrow and Sleep (around $1000), analyzing the cycles of REM sleep, waking with the smart alarm allows you to control the temperature for optimal sleep. Applications for mattresses synced with a smart home so in the morning you can ask Alexa to Amazon, no wonder you slept.
Those whom price of $1000 seems too high, can buy touch cover for $399, which turns any mattress into a digital that is able to analyze sleep data, to heat and to connect to the Wi-Fi devices.
Digital pillow like ZEEQ also analyze the sleep mode, turn on the music, follow the snoring and Wake up at the appropriate phase.
But do we benefit from all this?
Scientists still do not feel enthusiastic about technological boom in the industry of sleep.
Alexander Kalinkin: “Gadgets do not improve the quality of sleep, sometimes even worse. The sleep trackers can give inaccurate and sometimes incorrect information”.
Mikhail Gurevich Poluektov, associate Professor of nervous diseases and neurosurgery, First MSMU n. a. I. M. Sechenov and head of the division of sleep medicine University clinical hospital No. 3: “the Effectiveness of these devices has not been proven in scientific studies. Not been compared with placebo, the effect of the working of the device with the effect disabled. If a man has paid dearly or wasting your time using such devices, it will wait for effect, and his sleep will improve. However, we do not know whether this was due to only the placebo effect. Although that people start to pay attention to your sleep, even with the help of the applications, okay.”
There is enthusiasm not only among Russian scientists. According to a study published in the American journal of Clinical Sleep Medicine, the use of trackers can lead to excessive attention to sleep problems and stress. In the article psychologist Kelly Glazer Baron calls loud statements about the use of unwarranted devices, and the data produced are unreliable and inconsistent with laboratory tests. Thus, according to laboratory analysis of brain waves, patients can sleep well, but Fitbit (watch-tracker) showed the opposite, and people felt disappointed.
Scientist at Harvard medical school Patrick fuller believes that the sleep trackers rely on the information obtained through the analysis of human behavior (movement, breathing). But the only way to accurately diagnose and fix the problem with sleep is to obtain data of brain activity and applications to sleep can not do this.
If none of this helps — what helps?
Not to quarrel with their own circadian rhythms (for the discovery of molecular mechanisms which scientists were given the Nobel prize in 2017) and to avoid insomnia, is — Yes, corny — observe the correct mode. To obtain a sufficient amount of light to eat and go to sleep at the same time, to maintain physical activity. (This, of course, not talking about serious insomnia, for which the necessary laboratory tests and medical supervision.)
“Among non-pharmacological treatments of sleep disorders, to which we are inclined now, — says Alexander, — cognitive-behavioural therapy and the establishment of a proper regime.”
According to him, is:
- Go to bed at the same time (and on weekdays and weekends).
- To give up coffee and alcohol before bedtime.
- To observe the interval between meals before sleeping and after waking up — it should be 14 hours.
- Pay attention to products in the diet. People with lactose intolerance when consuming dairy products may suffer from insomnia. Affects sleep lack of tryptophan (chocolate, legumes) and iron (meat).
How food affects sleep?
Speaking of food, the effect of food on the dream is really big. There are products that can help with sleep disorders. Legumes are rich in tryptophan produce serotonin, which in turn stimulates the production of melatonin. Bananas contain vitamin B6 which is also beneficial to melatonin, in addition, magnesium and calcium restore muscles during sleep. A good source of melatonin is cherries, which should eat no later than an hour before bedtime. In General, try to keep the last meal was a couple of hours before going to bed.
What else affects sleep?
The main Golden rule of our day, which almost nobody follows – you need to avoid blue gadgets at least an hour before bedtime. Blue light counteracts melatonin disrupts circadian rhythms, but also badly affects the retina of the eye. The brain is fooled blue light and believes that now is the day, so then can’t sleep. Debilitating insomnia is proportional to the love for gadgets. It is now successfully used spectacle lenses with special coatings that partially take the damage blue light. “Night mode” in smartphones is only slightly softens the light.
A powerful negative factor for sleep disorders is stress, and especially anxiety, that you now will not fall asleep. Try before bed practice relaxation, for example meditation, in which you need to follow the breath. “Meditation is used for insomnia in the framework of a cognitive-behavioral therapy, — says Mikhail Poluektov. — This program includes 6 weeks of classes with a specialist for changing the conditions of your sleep and your relationship to it”.
And you are concerned about the quality of your sleep? How many hours a day do you sleep?
Lyudmila Egorshina — journalist, former author of “Afisha” magazine, columnist elle.ru.