Sleep Quality

Articles tagged with "Sleep Quality".

4-Hour vs 6-Hour Time-Restricted Feeding: Effects on Sleep and Weight Loss

Tags: Time-Restricted Eating, Sleep Quality, Weight Loss, Intermittent Fasting, Obesity

October 22, 2025

How Do Different Time-Restricted Eating Windows Affect Sleep and Weight Loss?

Comparing 4-hour versus 6-hour time-restricted eating windows reveals that both approaches improve sleep quality and promote weight loss, but with important differences in sustainability and sleep outcomes. This clinical trial found that participants following a 6-hour eating window (such as 12 PM to 6 PM) showed better sleep quality improvements and higher adherence rates compared to those with a 4-hour window, while both groups achieved significant weight loss. The 4-hour group lost slightly more weight (8.2% vs 6.8% body weight) but experienced more sleep disruption initially and had higher dropout rates. The research suggests that moderate time restriction may provide the optimal balance between metabolic benefits and sleep quality maintenance.

Ashwagandha Extract Improves Sleep Quality: Systematic Review and Meta-Analysis

Tags: Ashwagandha, Sleep Quality, Herbal Medicine, Sleep Supplements, Meta-Analysis

October 22, 2025

Does Ashwagandha Actually Improve Sleep Quality According to Research?

Ashwagandha (Withania somnifera) extract significantly improves sleep quality, reduces sleep onset time, and increases total sleep time, according to this systematic review and meta-analysis of clinical trials. The analysis of multiple randomized controlled trials found that ashwagandha supplementation improved sleep quality scores by an average of 72% compared to placebo, reduced time to fall asleep by approximately 29%, and increased total sleep time by an average of 15%. The benefits were most pronounced in adults with insomnia or sleep difficulties, with effects typically observed within 6-8 weeks of consistent supplementation. The herb appears to work through multiple mechanisms including stress reduction, cortisol regulation, and GABAergic activity.

Bedroom Ventilation and Temperature: Effects on Sleep Quality and Next-Day Performance

Tags: Bedroom Environment, Ventilation, Temperature, Sleep Quality, Cognitive Performance

October 22, 2025

How Do Bedroom Ventilation and Temperature Affect Your Sleep and Next-Day Performance?

Bedroom ventilation and temperature significantly affect both sleep quality and next-day cognitive performance, with optimal environmental conditions improving sleep efficiency by 15-20% and enhancing workplace productivity measures by 12-18%. This research demonstrates that well-ventilated bedrooms (4-6 air changes per hour) combined with optimal temperature (16-19°C/60-67°F) promote deeper sleep, reduce nighttime awakenings, and lead to better concentration, memory, and decision-making abilities the following day. Poor ventilation and suboptimal temperatures not only disrupt sleep architecture but also impair cognitive function through multiple mechanisms including reduced sleep quality, increased stress hormone levels, and altered neurotransmitter balance that persists into the waking hours.

Blue Light Filtering Glasses: Effects on Sleep, Visual Performance, and Eye Health

Tags: Blue Light Glasses, Sleep Quality, Visual Performance, Eye Health

October 22, 2025

Do Blue Light Filtering Glasses Actually Improve Sleep and Protect Your Eyes?

Blue light filtering glasses show mixed results for sleep improvement and limited evidence for eye protection, with research revealing modest benefits for some individuals but not the dramatic effects often claimed by manufacturers. Studies demonstrate that blue light glasses may slightly improve sleep quality in people with high evening screen exposure, but the effects are generally smaller than simply reducing screen time or using device-based blue light filters. For eye health, current evidence does not support claims that blue light glasses prevent macular degeneration or significant eye damage from normal screen use.

Chamomile Tea Improves Sleep Quality in Elderly: Clinical Trial Evidence

Tags: Chamomile, Sleep Quality, Elderly, Herbal Tea, Sleep Onset

October 22, 2025

Does Chamomile Tea Actually Improve Sleep Quality in Older Adults?

Chamomile tea consumption significantly improves sleep quality, reduces sleep onset time, and decreases nighttime awakenings in elderly adults, this clinical trial demonstrates. Participants who consumed chamomile tea twice daily for 4 weeks showed substantial improvements in sleep quality scores, with sleep onset time reduced by an average of 15 minutes and nighttime awakenings decreased by 30%. The study found that chamomile’s active compounds, particularly apigenin, bind to benzodiazepine receptors in the brain to produce mild sedative and anxiolytic effects without the side effects associated with pharmaceutical sleep aids. The improvements were sustained throughout the study period and continued for 2 weeks after discontinuing chamomile consumption.

Effects of Thermal Environment on Sleep and Circadian Rhythm

Tags: Thermal Environment, Sleep Quality, Circadian Rhythm, Temperature, Thermoregulation

October 22, 2025

How Does Room Temperature Affect Your Sleep and Circadian Rhythm?

The thermal environment profoundly influences both sleep quality and circadian rhythm timing through complex interactions with the body’s thermoregulatory system, this comprehensive review demonstrates. Optimal sleep occurs within a narrow temperature range of 16-19°C (60-67°F), with temperatures outside this range significantly disrupting sleep architecture, reducing REM sleep, and increasing nighttime awakenings. The review reveals that thermal environment affects circadian rhythms by influencing core body temperature patterns, which serve as a key zeitgeber (time cue) for the biological clock. Warmer environments can delay circadian phase and reduce sleep efficiency, while cooler environments generally promote better sleep quality and more stable circadian timing.

Glycine Improves Sleep Quality in Human Volunteers: Polysomnographic Evidence

Tags: Glycine, Sleep Quality, Sleep Supplements, Polysomnography, Sleep Onset

October 22, 2025

Does Glycine Supplementation Actually Improve Sleep Quality?

Glycine supplementation significantly improves subjective sleep quality and reduces sleep onset time in human volunteers, this controlled clinical trial demonstrates using both subjective measures and objective polysomnographic recordings. Participants taking 3 grams of glycine before bedtime reported feeling more refreshed upon waking, experienced faster sleep onset, and showed improved sleep efficiency on polysomnographic measurements. The amino acid appears to work by facilitating the drop in core body temperature necessary for sleep initiation and by modulating neurotransmitter activity in sleep-promoting brain regions. This research provides scientific validation for glycine as a safe, natural sleep aid with measurable benefits on both subjective sleep experience and objective sleep architecture.

L-Theanine Reduces Stress and Improves Cognitive Function in Healthy Adults

Tags: L-Theanine, Stress Reduction, Cognitive Function, Anxiety, Sleep Quality

October 22, 2025

Does L-Theanine Actually Reduce Stress and Improve Cognitive Function?

L-theanine supplementation significantly reduces stress-related symptoms and improves cognitive performance in healthy adults, this randomized controlled trial demonstrates. Participants taking 200mg of L-theanine daily for 4 weeks showed substantial reductions in stress and anxiety scores, improved sleep quality, and enhanced cognitive function including better attention, working memory, and executive function. The amino acid, naturally found in tea leaves, appears to work by modulating neurotransmitter activity, particularly increasing GABA and reducing excessive glutamate activity, while also influencing alpha brain wave patterns associated with relaxed alertness. Unlike many anxiolytic compounds, L-theanine provides calming effects without sedation or cognitive impairment.

Late Dinner Disrupts Metabolism and Sleep: Randomized Crossover Study

Tags: Late Dinner, Meal Timing, Metabolism, Sleep Quality

October 22, 2025

How Does Eating Dinner Late Affect Your Metabolism and Sleep?

Eating dinner late significantly impairs glucose metabolism and sleep quality, with this randomized crossover study showing that late meals (within 4 hours of bedtime) increase blood glucose levels, delay sleep onset, and reduce sleep efficiency compared to earlier dinner timing. The research demonstrates that late eating disrupts circadian metabolic rhythms, leading to higher peak glucose levels, delayed glucose clearance, and poorer sleep architecture. These effects occur even when the meal composition and total daily caloric intake remain identical, highlighting the critical importance of meal timing for both metabolic health and sleep quality.

Mindfulness Meditation for Chronic Insomnia: Randomized Controlled Trial Results

Tags: Mindfulness Meditation, Chronic Insomnia, Sleep Quality, Inflammation, Behavioral Intervention

October 22, 2025

How Effective Is Mindfulness Meditation for Treating Chronic Insomnia?

Mindfulness meditation significantly improves sleep quality and reduces insomnia severity in adults with chronic insomnia, this rigorous randomized controlled trial demonstrates. Participants who completed an 8-week mindfulness-based stress reduction (MBSR) program showed substantial improvements in sleep quality scores, reduced time to fall asleep, and decreased nighttime awakenings compared to those receiving sleep hygiene education alone. Additionally, the mindfulness group showed significant reductions in inflammatory markers including IL-6 and TNF-α, suggesting that meditation’s sleep benefits may work through anti-inflammatory pathways. The improvements were sustained at 6-month follow-up, indicating lasting benefits from this behavioral intervention for chronic insomnia.

Mindfulness Meditation Improves Sleep Quality and Reduces Daytime Fatigue

Tags: Mindfulness Meditation, Sleep Quality, Daytime Fatigue, Sleep Intervention

October 22, 2025

Can Mindfulness Meditation Improve Your Sleep Quality and Reduce Daytime Fatigue?

Yes, research shows that mindfulness meditation significantly improves sleep quality, reduces sleep-related daytime impairment, and enhances overall sleep satisfaction. Studies demonstrate that participants who practice mindfulness meditation experience better sleep onset, fewer nighttime awakenings, improved sleep efficiency, and reduced daytime fatigue compared to control groups. The benefits appear to work through multiple mechanisms including reduced pre-sleep cognitive arousal, decreased stress and anxiety, and improved emotion regulation that collectively create better conditions for restorative sleep.

Saffron Extract for Moderate Insomnia: Clinical Trial Results

Tags: Saffron, Insomnia, Sleep Quality, Clinical Trial, Natural Sleep Aid

October 22, 2025

Can Saffron Extract Effectively Treat Moderate Insomnia?

Saffron extract significantly improves sleep quality and reduces insomnia severity in adults with moderate insomnia, this clinical trial demonstrates. Participants taking 30mg of standardized saffron extract daily for 6 weeks showed substantial improvements in insomnia severity scores, with 68% achieving clinically significant improvement compared to 24% in the placebo group. The study found that saffron extract reduced sleep onset time by an average of 22 minutes, increased total sleep time by 45 minutes, and improved sleep efficiency from 72% to 84%. Additionally, participants reported better daytime functioning, reduced fatigue, and improved mood, suggesting that saffron’s benefits extend beyond sleep improvement to overall quality of life enhancement.