👋 Hey pack members,
It's time for this week’s edition of the sleep & fitness news - we’re diving into the latest sleep news coming out of FIFA all the way to caffeine advice to perk up your day without disrupting your rest. Let’s get into it…
😷 The Pros and Cons of Mouth Taping
This week GMA jumped into the hot topic of mouth taping debate. Mouth taping has been made popular by Andrew Huberman and other sleep experts, with proponents saying it will improve sleep quality and energy levels. By promoting nose breathing, it's thought to contribute to better teeth hygiene, facial alignment, and potentially deeper sleep, according to professor Huberman. However, while some studies show modest improvements in snoring and sleep apnea, it may be a good idea to consult a healthcare provider before trying it out, as people with undiagnosed sleep apnea might have difficulty breathing overnight and put themselves at serious risk. GMA spoke with Lauryn Bosstick, a Texas-based mom of two, who for the past three months, has added a new step to her nightly routine: taping her mouth shut. "I think people imagine this huge piece of masking tape over their mouth, but that's not how it is," said Bosstick. "You can essentially breathe out of the sides of your mouth, but your mouth is just closed."
💊 Troublesome Trend of Elite Soccer Players Turning to Sleeping Pills
FIFA, soccer’s worldwide governing body, is concerned about the trend of elite players turning to sleep-inducing pills as a way to cope with their demanding international competition schedules. FIFA's Chief Medical Officer, Andrew Massey, said the organization is working on guidelines to address this concern, revealing that it's a "huge problem" within the sport. When these sleeping pills are used frequently or over a long period, it can lead to dependency and other health issues. Therefore, FIFA is planning to issue guidelines for the use of sleeping pills by footballers. The new rules are expected to limit the use of these pills and encourage alternative methods of dealing with sleep issues. The report indicates the pressures that modern athletes are under, and underscores the importance of proper sleep and recovery even under incredibly taxing circumstances.
🎵 TikTok's Sleep Trends: Fun or Folly?
Viral TikTok sleep trends, including ramping up plants in the bedroom and sleeping in 90-minute increments, are being attempted by more than 40% of people, according to a survey by the American Academy of Sleep Medicine. While these trends have a certain allure, Dr. John Saito, a sleep medicine physician and AASM spokesperson, cautions about the potential dangers and the importance of evidence-based strategies. Interestingly, Gen Z is *four times* more likely than Baby Boomers to try these sleep trends. I’m all for experimenting with new sleep techniques, but it is definitely worth a little bit of external research, or consulting with a medical professional if you feel like you may potentially be putting yourself in harm’s way with the experimentation.
🍎 Aging and Fitness: A Holistic Approach
This great new article from Fortune shines a light on the fact that staying fit as we age isn't merely about physical exercise, but also encompasses mental and emotional health. The article looks at Dr. Bill Dorfman, a 64-year-old dentist, who exemplifies this with a mix of a daily workout, mental stimulation, and social activities. Experts echo this view, recommending regular physical exercise and mental activities to keep our bodies and brains sharp. Stress management through meditation and maintaining social connections are equally important for healthy aging. Despite common misconceptions, good sleep hygiene remains crucial for seniors, with poor sleep linked to various health conditions. No matter the stage of your life, it’s always worth looking at and trying to improve your sleep and fitness routine.
☕️ How late in the day can you drink coffee?
For a good night's rest, it's recommended to stop consuming caffeine six to eight hours before bedtime. This is the time it takes to process and eliminate caffeine from your body. That would mean the doctor recommends no coffee after 2 p.m. to 4 p.m. if you plan to sleep around 10 p.m. The reason for this is that caffeine is a stimulant which increases alertness and energy, and can disrupt sleep patterns by blocking adenosine receptors (the chemicals in the brain that make us feel sleepy). If you are interested in limiting your caffeine intake, note that the safe limit for most people is around 400 milligrams of caffeine per day, equivalent to about two to four eight-ounce cups of coffee. If you’re looking for an alternative pick-me-up, look at planning a protein-rich breakfast, drinking lemon water, herbal tea, or a smoothie, taking a short power nap, or taking a walk outside.
That's it for this week's sleep news highlights. Stay tuned for more exciting updates on optimizing your sleep and health, and remember to follow @lagoonsleep on Instagram for your daily dose.