HomeTagsPosts tagged with "sleep"

sleep

We’ve all been there. It’s 1am. You’re lying in bed, the idea of sleep a distant dream because your mind is absolutely buzzing. You’re thinking about the stupid thing you said yesterday. The week before. A year ago. Why did you make that decision? What if that important thing doesn’t work out? What if someone hears about that thing that you said/did/caused?

It can feel impossible to surface from these thoughts, to gain perspective and clarity from your own over-thinking. But it’s so important to learn how to stop these thought processes in their tracks to protect our mental health. Our minds know the well-worn paths of these worries and jump from thought to thought if we don’t start to find ways to control them. The use of methods like mantras and sleepy teas have become increasingly popular as a method to slow down and focus our minds when they begin to spiral. But mantras are are usually short, grounding phrases, like ‘all is well’, ‘calm down’, ‘I am at peace’.

Sometimes we feel the need for longer-term methods that address the exact thought process our minds are going through. Sleep meditations are here to help. We have compiled some of our favourite meditations available on YouTube that can can help with sleep, anxiety, energy, grounding or anything you need in that moment. Here are our top picks:

Fall Asleep In Minutes…Sleep Talk-Down Guided Meditation Hypnosis for Sleeping – Jason Stephenson

Jason Stephenson is my absolute favourite meditation creator. With videos up every week addressing different themes, such as removing subconscious blockages, resetting the body and sleep talk downs, his channel has something for every situation, feeling and worry. His calming voice is great for the guided meditations where he speaks to you to aid your meditative journey and his sleep music creates deeply relaxing environments, ideal for study, relaxation, insomnia and to fall asleep fast.

 

Guided Meditation – Blissful Deep Relaxation – The Honest Guys

The Honest Guys have been writing and creating high quality guided meditations videos since 2009.

The meditations have one purpose: simply to try and help people. Every meditation is produced with genuine care for those people who use them because they too have needed the kind of help meditations are trying to offer others. They specialise in guided fantasy visualisations and relaxing meditation sleep music, all designed to work in harmony with your mind body and spirit to promote greater health. These ‘story’ meditations guide you on a relaxing journey to a beautiful fantasy location, designed to bring peace, positivity and sleep.

 

Deep sleep meditation for anxiety, stress reduction, peaceful deep sleep, deep fast sleep – Lauren Ostrowski Fenton

Would you like to fall asleep faster, sleep more deeply, and more easily? This guided sleep meditation is suited to adults, parents, children, students, and babies who are looking for help and guidance with achieving a night of deep sound sleep.

Lauren Ostrowski Fenton’s deep sleep guided meditations offer positive suggestions for encouraging a restorative, natural healing rest and sleep, together with a peaceful experience of total mind and body relaxation. Fall asleep fast at bedtime with this guided sleep meditation and wake up mindfully clear and focused ready to face your day. Suitable for all ages.

This guided meditation experience is recommended for repeated and ritualized listening. Develop a daily sleep ritualized practice and with regular listening this guided meditation will encourage positive sleep suggestion and positive cognitive sleep patterns. 

Lauren is an expert in her field and holds a Master’s in counselling at Monash University Clayton Australia. She has been teaching meditation for 30 years and is a qualified Personal trainer with certificate 3 and 4 in Fitness and has lectured in the fitness and wellbeing industry for over 25 years.

 

Relaxing Sleep Music • Deep Sleeping Music, Relaxing Music, Stress Relief, Meditation Music (Flying) – Soothing Relaxation

Soothing Relaxation specialize in relaxing sleep music for deep sleeping and stress relief. Fall asleep to their beautiful nature videos and use the relaxing music ("Flying" by Peder B. Helland in this video) as sleeping music, soothing meditation music, relaxation music, study music and more.

Peder B. Helland is a composer from Norway and started his channel with a simple vision: to create a place that people can visit whenever they want to sit down and relax. He composes music that can be labelled as for example: sleep music, calm music, yoga music, study music, peaceful music, beautiful music and relaxing music.

 

Sleep Music: Night Oasis – Headspace

Night Oasis: For when you can't sleep or when you need a little background noise. Relaxing music that helps you create conditions for deep sleep.

Headspace is guided meditation for everybody. Download our app from the App Store or Google Play and learn how to meditate, wherever you are, whenever you like. Relax with guided meditation sessions that will help you rest and reset after a long day, let go of worried thoughts with our Stress pack, or create the ideal conditions for healthy, restful sleep with our sleep meditations and sleep sounds. That's as well as mindfulness exercises for everyday situations like commuting or cooking, dozens of animations like the ones you see on this channel, and eight different meditation techniques, all taught by Headspace's co-founder, Andy Puddicombe, a former Buddhist monk. With hundreds of hours of content, Headspace is your personal meditation guide to just about anything.

 

Fall Asleep Fast, Clear the Clutter of Your Mind, and Release Thoughts and Worry / Sleep Meditation – The Mindful Movement

This meditation allows you to release any worries, let go of the day’s events, and allow sleep to quickly and easily come to you, by inviting relaxation into your body and mind.  Allow Sara's soothing voice to be your guide to effortlessly slow down the momentum from your day. 

This is a sleep version of one of their most popular practices and contains an elevator visualisations.  Together, these two meditations become a powerful practice to simplify and unclutter your mind and reduce anxiety and overthinking

Mindful Movement is an oasis where you can come to tap into your inner calm, develop a positive mindset and heal from the stress that’s blocking your fulfilment. They offer guided meditation, visualisations, and hypnosis as well as Yoga, Pilates and a variety of mindful movement practices to help you live mindfully, move well and feel great! They facilitate an environment to empower growth among a community of like-minded individuals who strive to live mindfully in all aspects of their lives. Guided meditation and movement videos published every week.

 

Deep Sleep Music, Insomnia, Sleep Meditation, Calm Music, Sleep Therapy, Study, Relax, Sleep, 1980 – Body Mind Zone

Body Mind Zone’s relaxing sleep music is specially created with binaural beats to help you feel sleepy and beat insomnia. Our ambient music makes use of binaural beats and delta waves to ensure that our music can be used for a variety of music genres, such as deep sleep music, healing music, peaceful music, soft music, stress relief music, spa music, yoga music, zen music, study music and more. We have a range of relaxing music for sleep meditation and lucid dreams that will help you achieve soothing relaxation and inspire a good night’s sleep and a state of zen during the trying times of lockdown. Our relaxing sleep music and healing music is beneficial, whether you want peaceful music for a power nap, calming music as sleep meditation music or soft music to study to.

Body Mind Zone’s sleep music is specially created to help you fall asleep. To fall asleep fast, our music for insomnia with its embedded delta waves is essential deep sleep music. Feeling sleepy? Use this sleeping music in the background for soothing relaxation or as meditation music after a busy day at work. Our beautiful music for sleeping is ideal relaxation music for stress relief.

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We all know how wrecked you feel after a long day at the office. 

All you want is to take your bra off and get into bed to watch Netflix.

Some people adore their sleep – but what if you love sex too?

Could you give up your snoozing for getting it on? 

A study was carried out by Mattress Advisor, who surveyed people about their sleep and sex habits.

And what did they say?

Single people get more shut-eye and those in relationships have sex nearly three times more per month. 

People were happy to give up 54.3 minutes of sleep to have sex.

And even after an exhausting day, 84 percent of people would give up z's for a night-time romp. 

People in relationships were intimate an average of 8.7 days per month and they had an average of 7.7 hours of sleep per month. 

Single people slept 7.1 hours per night and had sex 6.2 days per month. 

It might seem like only 12 more minutes of sleep, but that adds up to almost an hour and a half of sleep during the week. 

So it seems the better the sex life, the better quality of sleep people get – like we needed an excuse, right?

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Who would have ever thought that getting 40 extra winks could make you skinnier?

A study from a research team at King's College London has found that sleeping more cuts down on sugar cravings.

Losing weight and sleeping in? This is a diet plan that sounds right up our alley!

In the American Journal of Clinical Nutrition-published study, the researchers examined what happened when they extended the amount of time people slept each night.

They found that when people slept longer, they ate about 10 grams less sugar each day than average levels of sugar intake. Participants who slept longer also reduced their carbohydrate consumption.

"The fact that extending sleep led to a reduction in intake of free sugars, by which we mean the sugars that are added to foods by manufacturers or in cooking at home as well as sugars in honey, syrups, and fruit juice, suggests that a simple change in lifestyle may really help people to consume healthier diets," principal investigator Dr. Wendy Hall noted.

In the study, 21 participants had sleep consultations in order to extend their visit to the land of nod by 90 minutes each night. These participants were all people who previously slept less than seven hours a night, the recommended minimum time adults should sleep.

The team also studied 21 other adults who also were getting less than seven hours' sleep as a control group.

The participants who received sleep consultations were advised to avoid caffeine before going to bed, start a relaxing night time routine and not go to bed feeling too full or hungry. They were also given a bedtime.

Their sleep patterns and diets were monitored for a week after, and the results were impressive.

86 percent of the people in the sleep consultation group increased their amount of time in bed, and half increased their actual time spent asleep, from 52 to almost 90 minutes. Those in the other group did not extend their time sleeping significantly.

However, it is thought that the extended sleep experienced by the group who received sleep advice may not have been of the best quality. The team suggested that any new sleep routine will take some time to get used to.

"Sleep duration and quality is an area of increasing public health concern and has been linked as a risk factor for various conditions. We have shown that sleep habits can be changed with relative ease in healthy adults using a personalised approach," lead researcher Haya Al Khatib, from the Department of Nutritional Sciences, stated.

"Our results also suggest that increasing time in bed for an hour or so longer may lead to healthier food choices. This further strengthens the link between short sleep and poorer quality diets that has already been observed by previous studies."

He continued that they hope to further examine nutrient intake and sleep patterns, especially in longer-term studies and populations that are at a higher risk of obesity or cardiovascular problems.

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Moving in together is a big step.

Yeah, it's exciting and the thoughts of having your own place with the person you're mad about sounds fab but think of it realistically.

All privacy is gone and you no longer even have your own personal space, your own bedroom. 

So what about…separate rooms?

It might not be as horrifying as it sounds as a survey of 2,000 couples suggests that sleeping apart could lead to better quality sex.

The research found that four in ten couples sleep apart most nights, and that of these, 34% claim they have better quality sex and more of it, while 38% say that sleeping apart improved their relationship.

Sounds great to us.

So what were the reasons for not sleeping together? 

They included different sleep cycles, their partner moving around too much in bed, having different shift patterns, and snoring. 

A good night’s sleep can help our sex lives, as it increases sexual desire and pleasure so separate beds might do the trick. 

Now it can reduce opportunities for intimacy – 24% of those who slept separately said they had sex less frequently as a result.

So to ensure sexy time stay near the top of the list, schedule sex or just making time for skin-to-skin contact during the day to replace the late-night spooning.

Mind coach Anna Williamson told Metro, ''If your partner is restless in the night, perhaps they snore or breathe heavily, and as a result, keep you awake or disturb you throughout the night, it can be a good idea to sleep apart from your partner in order to catch up on some much-needed sleep.''

She continued, ''Physical contact is essential in keeping a relationship connected. Touching each other releases feel good, love endorphins, and often being in bed can be the best time of the day to communicate effectively with each other. Pillow talk is a really emotionally positive thing to do and it can help you feel safe and secure as you both hopefully drop off to sleep together.''

So why not try it out and see if it works for you and your partner?

Yo never know, it could be the spark to lit both your fires…

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We all know sleep deprivation can lead to some major health issues, but according to researchers in Duke University, loss of sleep effects women more than men.

The study surveyed 210 men and women aged between 18 and 65. They were asked about the quality of their sleep, and frequency as well as other health measures like psychological distress and physical wellbeing.

The researchers found that not getting enough sleep on a regular basis is linked with hints of higher rates of inflammation, elevated stress levels, blood sugar regulation problems, increased hostility, and a heightened risk of depression… But, only in women.

 

As well as that, the more problems women had sleeping, the higher their body mass indexes were.

The researchers suggest that this is because women don't have as much testosterone which can protect the body's cells from inflammation and may also protect the brain and other organs from sleep deprivation and stress.

As for the weight gain? Well, the authors of the study think that the balance of our hormones are to blame and can be thrown totally out of whack if we don't get enough sleep.

The researchers suggest that rather than trying to boost your testosterone levels, developing a solid bedtime routine should do the trick, and giving yourself more time to fall asleep will help, too.

So now you have ample opportunity to tell your other half to shut up in the middle of the night. It's justified, right?

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Chronic insomnia is a condition that affects millions of people all over the world, where individuals find it difficult or impossible to sleep.

The NHS Inform defines insomnia as a challenge to stay asleep “for long enough to feel refreshed the next morning.” While it’s treatable and can be targeted in a variety of ways, it can be hugely debilitating for those who suffer with it.

Changing your sleep habits, diagnosing underlying issues like mental or physical health condition or using over-the-counter sleeping medication can combat insomnia, there are also sleep aid products  at Harkla. but therapy can also help, according to a new study.

A recent study published in the British Journal of General Practice has found that therapy may actually be the best choice of treatment.

Researchers at Queen’s University Ontario, Canada, found that Cognitive Behavioural Therapy (CBT) helps to fight chronic insomnia successfully, despite the fact that it’s often used to combat mental health problems like anxiety and depression.

CBT can apparently be used to change the way your mind thinks about sleep. It’s regularly offered through a therapist with “the number of sessions you need depending on the difficulty you need help with.”

The British Association for Behavioural & Cognitive Psychotherapies describes CBT as therapy which is “based on the theory that thoughts, feelings, and what we do and how our body feels are all connected.”

The Guardian reports that the study was conducted through “four randomised control trials, with between 66 and 201 participants of mixed ages.”

Researchers from the trials found “that participants fell asleep on average nine to 30 minutes sooner after completing a course of CBT for insomnia and experienced a reduction of between 22 and 36 minutes in the amount of time spent awake after going to sleep.”

In the study, data analysts found that those who received CBT treatment for between four to six sessions found improvement with their insomnia and that these improvements “were generally well maintained for 3-12 months post-treatment.”

This was compared to the results of those who received treatment “in which the format or content veered substantially from conventional CBT which were less conclusive.”

With blue light from laptop and phone screens increasingly causing sleep disruption, and considering how hard it is to switch our brains off from the hectic attention-grabbing modern lifestyle, CBT therapy sounds great to us.

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We've all heard that sleeping on silk pillowcases is good for you, whether it's from your granny, mum or favourite Instagram influencer.

We could do with some beauty sleep as the mid-week slump is hitting us hard, so we brushed up on some of the best benefits of sleeping on silk. 

 

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1. Anti-ageing purposes

Ever wake up with a crumpled complexion thanks to your cotton pillows? Silk can prevent those unsightly red ridges that can appear from sleeping on creased bedding.

Having less stress and creasing on your skin can help to prevent the deepening and acceleration of wrinkles. 

2. Save that skin

'If you’re prone to breakouts, whether it’s because of hormones, genetics or stress, (pillowcases) can exacerbate an already delicate situation and cause micro-irritation,' Ellen Clark, the founder and president of Control Corrective Skincare Systems told The Huffington Post.

This can happen regardless of the material of your pillow, but for those with breakouts already, the lack of friction in silk can help prevent further irritation, and the cool temperature of silk can give some momentary relief to hot, irritable skin. 

 

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3. De-frizz that bed head

'Cotton is a material meant to absorb moisture, and it will do just that to your hair,' hair stylist Ali Batista told In The Style.

'Hairstyles that lack moisture tend to appear frizzy, lifeless, and more prone to static.'

'Silk is a material that will allow hair to slide around more smoothly so you will have less breakage, and no more bed-head.'

4. Tangle teaser

As well as minimising frizz, the lack of friction can also prevent tangles in your hair.

If you are one to wake up with a bird's nest of tangles on the back of your head, a silk pillow could definitely help rectify the issue. 

5. Hypoallergenic is better

Silk pillows are hypoallergenic, so better for your overall health whether you suffer from allergies or not. 

Hypoallergenic pillows minimise the risk of dust mites and other nasty bedding nuisances. 

Pass us the silk pillowcase please!

Image result for cinderella sleep

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Some say it’s priceless but, today, exhausted women have put a figure on what they believe a good night’s sleep is worth.

According to new research, desperately tired mums, who are arguably the most tired demographic among us, say they’d splash out £123 for a single night’s uninterrupted sleep.

That’s almost £45,000 a year and a quarter of a million pounds over the course of five years.

The survey of 2,000 Brits to celebrate the launch of the world’s first personalised pillow service, nanu, revealed that mums are the most sleep deprived of all and, as such, would give up some of life’s little luxuries, for a bit of shuteye.

Almost one in four would wave goodbye to wine, a third would give up chocolate and the same number admit they’d happily go without sex if it meant they could increase their current five hours’ broken sleep a night to the recommended eight.

Fewer than half that number of men (12 percent) said they’d swap sex for sleep, preferring to give up booze, their phones or chocolate.

The average person survives on just six hours and 24 minutes’ sleep a night, and almost half of adults (46 percent) say they’re lucky if they get one night of uninterrupted sleep every month.

More than seven out of 10 reckon they’re a “bad sleeper” and almost nine out of 10 wake up at least once every night.

Other than kids keeping us awake, we’re worriers with many laying awake thinking about money, family, health and jobs, as well as household chores and even Brexit.

More women (74 percent) say worry keeps them awake than men (56 percent).

Other reasons for our restlessness include old and uncomfortable mattresses and pillows, noisy neighbours and our pets.

Just a tiny handful – seven percent – say they’re lucky enough to enjoy a refreshing snooze every single night.

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Sleep is our number one bae.

There's nothing better than waking up with knowing you don't actually have to get up (hello, bank holiday weekend!), and so we roll around in our toasty beds and clock in some more zzzs.

Well, now new research has suggested the amount of sleep we should get based on our age.

alarm, bell, clock

We've known for a long time that eight hours is the minimum needed, but how many of us actually get that amount every night?

The National Sleep Foundation created a chart, made up by 18 scientists, and confirmed that "younger adults," should indeed be getting 7-9 hours.

  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day

 

  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours

 

  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours

 

  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours

 

  • School age children (6-13): Sleep range widened by one hour to 9-11 hours

 

  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours

 

  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)

 

  • Adults (26-64): Sleep range is 7-9 hours

 

  • Older adults (65+): Sleep range is 7-8 hours (new age category)

The NSF stressed that we have to "make sleep a priority," and even though that may be a tad difficult, it's definitely set in our minds now.

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Battling for covers and space, getting a kick or elbow to the side or waking up to something poking you in the back isn’t what we dreamed of sharing a bed with bae.

Although it does have its special moments when you’re cuddled up and you can hear the rain pelting the window, or he hands you a coffee as you wake up – nothing beats sleeping in your own bed.

Which begs the question; how does your sleep impact your relationship with your other half?

We are know how irritable we get when we don’t get enough of it and according to science, the lack of Zzz’s aren’t good for your love life either.

Cue the mad arguments, hypersensitivity and short-tempers.

In fact, sleep neurologist, sleep expert and author Christopher Winter explained how your brain changes when you don’t get enough shut-eye.

"Your brain’s ability to do things gets whittled down to: find food, urinate, get through the day,” he says.

So basically, you revert back to being a caveman – your brain switching into survival mode, which means you can forget sexy time, cuddling and anything else that requires more effort than a trip to the loo.

This means when it comes to bae and messing up – you won’t be quick to forgive and you can say things you mightn’t mean in the heat of your fatigue.

And sleep patterns are one thing psychotherapist, Heather Holly looks for when couples come to her.

“One of the first things I assess for as part of couples counselling are lifestyle factors. This includes the amount of sleep each person experiences on a nightly basis.”

“In many cases, we find a lack of sleep to be a contributing factor to relationship problems. More often than not, couples are oblivious to this issue” she added.

We all know that our sleep (and now relationships) often contend with our phone addictions and demanding lifestyles, which means we don’t usually get our eight hours of sleep.

But there are signs you need to watch out for, which indicate you’re suffering from sleep deprivation.

If you’re arguing more with your loved one, feeling resentful, or your enthusiasm and rapport are declining – it’s time to evaluate your sleep routine.

You could be damaging your relationship beyond repair – with the fun, wonderful aspects of your duo turning into what feels like a chore.

If you aren’t getting roughly eight hours of sleep – your body and mind won’t be functioning the way they're supposed to and you could find yourself single.

Your room is really important for a good night’s sleep, so make sure your mattress, the lighting and temperature are right – and throw your phone out of the room altogether – if you need an alarm, buy a clock.

If you can’t pinpoint the cause of your lack of shut-eye, talk to your doctor as there can be medical conditions which will disturb your sleep.

No one wants to be a grumpy b*tch or a caveman, so make sure you get a good night sleep, your body and bae will thank you for it.

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There’s one debate that has been dividing women for generations – bra on or bra off when it comes to sleep?

Some of us spend our evening commute dreaming of the moment we finally get to take the damn thing off while others can wear them for 24 hours straight and barely notice they’re there. (Sorry, but how?)

Either way, we finally have an answer to this age-old question.

According to Mia Talmor, a plastic surgeon at the New York Presbyterian Hospital, neither option is necessarily better than the other.

However, she did confirm that, contrary to popular belief, there is no evidence that wearing a bra to bed will prevent your boobs from sagging.

She told SELF: “Bras are designed to help with vertical positioning. But when you’re lying in bed, you need more horizontal support.”

However, if you still insist on wearing a bra while sleeping, it is important to get the fit just right.

Plastic surgeon, Matthew Schulman also spoke to SELF, and recommended women wear ‘’a supporting bra made of breathable fabric that does not have padding or underwire’’ while sleeping.

He warned of the possible effects wearing a tight fitting bra could have on your health:

‘Wearing a bra that is too tight can inhibit flow of lymphatic fluid, this can cause lymphedema (swelling) of the breasts, which can lead to pain and some temporary skin discoloration.’

And let’s be real, that doesn’t sound great.

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With winter quickly approaching, most families dread the onset of seasonal ills. From contracting the common cold to coming down with a serious case of the flu, there is nothing as frustrating as a blocked nose and a sore, scratchy throat when you’re trying to sleep during a long cold night.

Why does the air become so dry in the winter? When the cold winter weather sets in, we tend to crank up our heating system which causes overly dry indoor air. While your heater increases the temperature in your home, there is no moisture added to the air. As a result, the relative humidity drops considerably.

If you haven’t thought about the benefits of using a humidifier, here are five reasons why you should consider humidifying your household when the cold winter weather sets in.

 

1. Reduction in the Spread of Viruses

Unlike those old wives’ tales, there is research behind why you should keep your air moist. There was a time when doctors would suggest leaving windows open for those suffering from colds and flu. Although they didn’t have the science yet to prove it, we now know that influenza viruses hate moist air and are less likely to spread throughout the household if you use a humidifier. No, you don’t need to open a window to let the snow in, get a humidifier!

2. Relief from Sinusitis

While you may not come down with a cold or flu—sore, dry noses are prevalent in winter months. Most households are heated with dry heat and, as a result, many people suffer from what is called sinusitis. It’s simply an inflammation of the sinuses, but you can find a great deal of relief from a humidifier.

3. Hydrates Dry Skin

The same dry heat that causes an inflammation of the sinuses can create havoc on your skin. If you find that you suffer from dry skin, humidifying your household can bring you relief. Some people have reported that they can even cut back on the amount of moisturizer they apply during the winter because the moist air in their homes helps to protect their skin.

4. A Better Night’s Rest

As silly as this might sound, humidifiers can offer the benefit of improved sleep, especially if your partner is known for those loud snores that keep you from drifting off. Considering that humidifiers keep the air moist and moisture keeps the nasal passages clear, a humidifier just might offer the relief you are looking for.

5. Promotes Faster Healing

A humidifier can help reduce the symptoms of a common cold, influenza or even allergies.A humidifier keeps your nasal passages clear which helps speed up the healing process if you’re feeling under the weather. For people with bad allergies, there are even humidifiers which can help purify the air.

When all is said and done, keeping the home humidified in the winter months can truly be beneficial to your health. However, if you don't want to spend the money on a humidifier and would like to use natural solutions to combat dry air this winter, try these alternative ways to increase humidity at home.

Keep in mind, if you’re struggling to fight the dry air in your home, it is vital not to overuse your heating system, especially when a simple jumper may suffice. It will obviously take intervention on your part, but these are five very important reasons to use a humidifier during those long, cold winter months.

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