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Causes, Treatments & Home Remedies

If you dread laying your head on the pillow each night because you just know your sinuses will soon become stuffy, you’re not alone. Many people experience nighttime congestion, often in the nose or chest. If you experience nightly congestion, it’s worth discussing the situation with your doctor.

Nighttime congestion usually is not due to a serious medical condition, but getting a diagnosis is always valuable. Once you know what might be causing your stuffiness, you can move toward nighttime congestion relief with various treatments, including inexpensive home remedies.

Causes of Nighttime Nasal and Chest Congestion

In some circumstances, nightly congestion can be caused by a serious health issue like obstructive sleep apnea (OSA), asthma, or chronic obstructive pulmonary disease (COPD). If you routinely experience nighttime congestion, you should see a healthcare provider to make sure your congestion isn’t caused by one of these issues.

For most people, though, nighttime congestion relates to more benign causes, including:

  • Acid reflux, which can travel all the way from your stomach to your sinus cavity—and even be inhaled into the lungs—causing nighttime chest congestion or sinus congestion
  • Allergies that keep sinus membranes inflamed throughout the night
  • Cold or flu viruses that can cause the production of large quantities of mucus in the sinuses and lungs
  • Deviated nasal septum that prevents the nasal passages from completely draining, especially when you’re lying down
  • Dry bedroom air, which stimulates mucus production in the airways
  • Nasal polyps, which can block the normal flow of mucus out of the nose
  • Non-allergic rhinitis (also called vasomotor rhinitis), which causes your nose to run all the time
  • Sinus infection causing inflammation of the sinus tissues
  • Sleep posture, such as lying flat on your back, that promotes retention of mucus in the nose and sinuses instead of drainage

In general, when you lie down, blood flow increases to the tissues of your upper body, which, in turn, can increase swelling of sinus tissues and cause retention of more mucus in the sinuses. Lying down also makes it more difficult for your body to move secretions out of your lungs, which can cause feelings of chest congestion. Fortunately, you often can find relief with over-the-counter medications and home remedies.

Nighttime Congestion Treatments

When nighttime nasal or chest congestion is a symptom of another disorder, such as acid reflux, then consider treating the underlying cause. You can use over-the-counter medications for most of these underlying conditions, or your doctor may prescribe a generic version. Of course, you also can directly treat the congestion with medications too. The most effective drug therapies for nighttime congestion include:

  • Antacids and proton pump inhibitors (PPIs), such as calcium carbonate chewables or omeprazole, to treat acid reflux
  • Antihistamines, such as cetirizine, to treat nasal allergies
  • Decongestants like pseudoephedrine to reduce swelling of tissues in the airway
  • Guaifenesin, which thins mucosal secretions and allows them to move more freely through the airway (though this medication can cause coughing)
  • Saline nasal sprays to moisturize dry airways and thin secretions
  • Steroid nasal sprays like fluticasone for allergy treatment

Most people should avoid the habitual use of decongestant nasal sprays, as repeated use of these medicines can cause increased swelling of nasal tissues, which can make nighttime congestion worse. Affected individuals find themselves needing to readminister the nasal spray more frequently yet congestion persists.

Nighttime Congestion Home Remedies

Lifestyle changes may improve your nighttime congestion problems dramatically. Start with a few of these self-care tips:

  • Avoid eating within two hours of bedtime to minimize the possibility of acid reflux during the night.
  • Drink water to stay hydrated throughout the day, as this thins secretions so they can move out of the airway more easily.
  • Humidify your bedroom air during furnace season or whenever it seems dry.
  • Perform nasal irrigation using a neti pot or another device to gently rinse your nasal passages before bed.
  • Purify the bedroom air to help clear airborne allergens and relieve allergy symptoms.
  • Sleep on a wedge pillow or slightly elevate the head of your bed to minimize acid reflux while you sleep.
  • Take a steamy shower an hour before bed to open nasal passages and promote drainage.
  • Use a pillow that supports your spine in a sleep position (on your side) that allows your sinuses to drain during the night

If you try these solutions to your nighttime congestion troubles and still don’t get any relief, make an appointment with your healthcare provider. It’s possible you might need stronger prescription medications or further diagnostic tests to determine the exact cause of your nighttime stuffiness. A primary care practitioner may do an initial evaluation and prescribe medicine, but you may get a referral to an ear, nose and throat doctor (ENT) for additional testing, diagnosis and treatment.

What Causes Nasal Congestion at Night?

We all know how important it is for us and our children to get a good night’s sleep. Unfortunately, nasal congestion at night can make sleeping difficult, if not almost impossible. It can leave you or your children feeling stuffy and exhausted when it is time to get up in the morning. Fortunately, waking up in the middle of the night with a stuffy nose does not necessarily indicate that you are coming down with something, but that does not mean that you should let your nasal congestion symptoms go unaddressed.

Below, we take a look at what causes your nose to become stuffy at night and what you can do to relieve your nasal congestion. The information below is for educational purposes only and should not be construed as medical advice. Please consult your physician for a diagnosis before making medical decisions.

Why does nasal congestion get worse at night?

A congested or stuffy nose primarily happens when the tissues in your nasal cavity become swollen. This swelling is due to inflamed blood vessels and fluid buildup in the tissues, and often becomes worse when you lie down. This could be because your movements and positions (such as sitting upright compared to lying down) affect your bodily functions, including blood circulation, causing you to experience certain symptoms, such as nasal congestion or shortness of breath at night, even if you felt perfectly healthy during the day.

In addition to contributing to nasal inflammation, your posture can also affect how mucus builds up in your nasal cavity. While you are standing or sitting upright, you have gravity helping you drain the mucus from your nasal cavity, but when you lie down, it becomes easier for mucus to accumulate and cause congestion.

Nasal congestion at night can become especially noticeable when you have a cold, the flu or a sinus infection. You will notice how quickly a daytime runny nose can quickly turn to a stuffy nose once you lie down to go to sleep. According to the NIH, nasal congestion may be caused by:

  • Respiratory infections—A cold, flu or sinus infection are common causes.
  • Hay fever or other allergies—If you have respiratory allergies and you breathe in allergens such as mold spores, dust mites, pet dander or pollen, your body may release chemicals that cause allergy symptoms, including nasal congestion.
  • Nasal polyps—These small, sac-like growths can grow in the lining of your nasal cavity. Though benign, bigger nasal polyps can obstruct the airway.
  • Nonallergic rhinopathy—This term refers to nasal irritation caused by foods, odors or atmospheric conditions, rather than by allergies or infection. For example, cold, dry air can cause the mucus in your nose to become dry and thick, as well as prevent sinus drainage, causing nasal congestion.
  • Pregnancy—Hormonal changes during pregnancy can affect the blood flow to the nasal cavity, causing inflammation and congestion.

What causes nighttime nasal congestion in children?

Children and infants have narrower nasal passageways than adults, making them more susceptible to nighttime congestion caused by inflammation or excess mucus. Very young children and especially infants, who mostly breathe through their nose, cannot blow their noses as adults can. For adults, nasal congestion is a serious annoyance that can keep us from getting a good night’s sleep, but for children, it has the potential to lead to even bigger health risks. For example, Stanford Children’s Health states that a stuffy nose could affect your child’s hearing, in addition to keeping them from getting the sleep that they need for their still-developing bodies. Other long-term effects of nasal congestion in children, as described by the NIH, include speech development, while mucus drainage could lead to ear and sinus infections.

It can be difficult to determine just why your child is experiencing nasal congestion at night because children cannot always clearly explain the type and severity of symptoms that they are experiencing (Meltzer et al., 2013). Overall, the NIH lists some of the reasons behind your child’s stuffy nose around bedtime are similar to those for adults:

  • Common cold or flu, which can fill the nasal cavity with mucus
  • Sinus infection
  • Hay fever or other allergies
  • Nonallergic rhinopathy

However, with younger children, more sudden nasal congestion (especially when confined to a single nostril) may also be caused by a foreign object obstructing the nasal cavity.

Allergies and nighttime nasal congestion

Not only does lying down increase your symptoms of nasal congestion, but your allergy symptoms can also worsen during the night, causing a runny or stuffy nose as well as coughing or sneezing that make it difficult to get a good night’s sleep. The body’s production of certain allergy-regulating hormones differs, depending on where it is in the sleep-wake cycle. When you are fully awake, you produce more of these hormones, and when we are getting close to sleeping, the production of these hormones starts to dip, leaving our bodies more susceptible to allergic reactions (Koinis-Mitchell et al., 2012).

Your body’s reactions to pollen, pet dander, mold and dust mites can become more severe during the night. While partly caused by the dip in allergy-regulating hormones, there are other factors that contribute to this as well. For instance, dust mites are typically concentrated in mattresses and pillows, meaning that you are exposed to them consistently all night long. Because of this, someone with a dust mite allergy may notice that their symptoms become worse at night and when they first wake up in the morning. Additionally, if you have a pet that has a habit of sleeping on your bed, there will be a higher concentration of pet dander there. The hours of nighttime exposure may cause an allergic reaction.

Nasal congestion relief at night

Experiencing periods of nighttime nasal congestion does not mean that you have to resign yourself to nights filled with restless sleep. No matter the reason that you or your children experience a stuffy nose around bedtime, there are steps that you can take to help you and your family breathe more easily during the night and get better, more restful sleep.

For adults, here are some common home care tips adapted from the NIH:

  • Arrange your pillows so that you can sleep with your head elevated.
  • Use a humidifier to keep the air from becoming too dry in your bedroom. This will help keep your nasal cavity from drying out.
  • Drink clear fluids throughout the day, especially those without sugar, alcohol or caffeine, to keep mucus thin and help drain it from your nose.
  • Remove mucus with the help of a nasal wash, using a saline nasal spray

If you have allergies, you can avoid allergy triggers by decreasing the presence of allergens in your room with regular cleaning. Additionally, an air purifier like Molekule may help reduce the levels of airborne allergens in your bedroom.

For children, the NIH offers some of the following home care tips:

  • Place a pillow under the head of your child’s mattress or find another way to raise the head of your child’s bed so that their head is elevated while they sleep.
  • Consider adding a cool-mist vaporizer to your child’s room, though you should take care to avoid adding too much extra moisture to the air. The vaporizer should be cleaned and disinfected every day.
  • Use your shower to steam up the bathroom before your child goes to bed. Bring them in there to breathe the warm, moist air for a little bit to help add moisture to their nasal passages before they go to sleep.
  • Encourage your older children to drink extra sugar-free fluids during the day.
  • Use gentle saline nasal drops or sprays. You can find these products at drugstores or make them at home with common household ingredients like water, salt, and baking soda.
  • Try nasal suctioning with a bulb syringe for infants, which works well for babies under a year old.

Getting a good night’s sleep is one ingredient to leading a happy, healthy life. By finding the cause of the nighttime congestion affecting you or your child and taking steps to fix it, you are inviting more restful sleep back into your life. You cannot always avoid a stuffy nose around bedtime, but, with the steps above, you should be able to alleviate your symptoms enough to sleep through the night.

13 Tips to Get Better Sleep

  • A stuffy nose at night may be due to allergies, a cold, and even acid reflux.  
  • To sleep better with a stuffy nose, prop your head on pillows, try a nasal strip, and drink water.
  • Other tips to get rid of a stuffy nose include using a saline spray or taking medication.
  • Visit Insider’s Health Reference library for more advice.

A stuffy nose can make it downright difficult to sleep. Allergies, a respiratory infection like a cold, or even acid reflux can all be to blame. The condition can also pop up without any clear culprit. 

Having a stuffy nose is especially common at night. “When a person lies down at night, there is more blood flowing to the head, leading to an increased congestion of the nasal lining,” says David Kim, MD, an otolaryngologist with Torrance Memorial Medical Center in Torrance, California. 

Here’s what you need to know about the causes of a stuffy nose and tips to get better sleep if you’re feeling stuffy at night.  

What causes a stuffy nose? 

Generally speaking, a stuffy nose is caused by rhinitis, or inflammation of the mucus membranes that line the nose. Rhinitis can be caused by allergic or non-allergic triggers. 

Some common causes of rhinitis, and therefore a stuffy nose, are:

  • Allergies: Seasonal allergies or environmental triggers like smoke, perfume, or dust mites can cause an allergic response. “If a person has a dust mite allergy, close contact with bedding materials, where dust mites often reside, during sleep can lead to allergic nasal congestion,” Kim says. 
  • Upper respiratory infection: A respiratory infection, like a common cold, can cause congestion. This can worsen at night since nasal passages don’t drain as effectively when lying down, Kim says. 
  • Gastroesophageal reflux disease (GERD): If you have acid reflux, lying flat can allow more stomach acid to reach your nasal passages, irritating them and causing a stuffy nose, Kim says.  

Note: Structural issues in the nose, like a deviated septum or nasal polyps, can also contribute to a stuffy nose. So can lifestyle and environmental factors, like eating spicy foods, drinking alcohol, or being exposed to smoke, says Kim.

How to sleep with a stuffy nose 

Although having a stuffy nose at night is common, there are simple steps that you can take to alleviate your stuffy nose and sleep better. 

To get better sleep with a stuffy nose:  

  1. Prop your head up with extra pillows. The best sleeping position when you have a stuffy nose is on your back with your head propped up on pillows. “This will reduce blood flow to the head and improve gravity-dependent sinus drainage,” Kim says. 
  2. Try bedding covers. If you suspect that you might have a dust mite allergy — say, if you only begin experiencing a stuffy nose once you’re in bed — using pillow and mattress covers can reduce your exposure to dust mites, Kim says. While you’re at it, be sure to change your sheets at least once a week.
  3. Place a humidifier in your room. A cool-mist humidifier moistens the nasal lining and keeps mucus loose, allowing it to drain more easily and reducing stuffiness. 
  4. Use nasal saline rinse or spray. If you’re feeling stuffy before bed, use a saline rinse or nasal spray as part of your nighttime routine. This can loosen mucus and provide much-needed moisture to reduce irritation in your nasal passages. 
  5. Run an air filter. Environmental allergens from perfume to dust can contribute to stuffiness, and reducing allergens can keep it at bay. “Use an air purifier with a high-efficiency particulate air (HEPA) filter,” Kim says.
  6. Wear a nasal strip during sleep. Nasal strips will open the nasal passage and improve congested feeling, Kim says. As an added benefit, they can also reduce snoring.  
  7. Drink plenty of water, but avoid alcohol. Staying hydrated helps keep the nasal passages moist, reducing irritation. On the other hand, drinking alcohol dilates the blood vessels in the nose, which can lead to more stuffiness, Kim says. Instead of a pre-bed glass of wine or liquor, opt for a soothing drink like chamomile tea. 
  8. Take your allergy medicine at night. If you take allergy medicine like an antihistamine, decongestant or nasal spray, try switching your daily dose to bedtime, Kim suggests. This can reduce inflammation while you sleep. 

More tips to get rid of a stuffy nose 

Avoiding a stuffy nose at night can begin with prevention during the day. In general, to clear a stuffy nose, the overall best daily practices include: 

  1. Use medications. If you suffer from seasonal allergies, talk to your doctor about using a nasal spray or oral allergy medication. While oral medications can be used daily, you shouldn’t use a spray decongestant more than three days in a row, Kim warns. “This may cause rebound congestion.”
  2. Drink plenty of water. Staying hydrated will reduce irritation in your nose, and keep your mucus runny, which makes it easier to clear by blowing your nose. Wondering how much water you should drink each day? Men should aim for 125 ounces, while women should aim for 91. 
  3. Use saline spray. When you are feeling congested, use a saline spray to keep the nose moist. You can also use a neti pot once or twice a day, including before bed, to clear congestion. 
  4. Pay attention to humidity. Keep the humidity in your house between 40% to 50%, Kim recommends. A small digital hygrometer is cheap to purchase and can measure humidity in your home. If you need to increase humidity, run a cool-mist humidifier. 
  5. Track your triggers. If you frequently experience stuffiness, begin tracking your triggers. “It’s common for people to experience a stuffy nose from a variety of environmental and dietary triggers,” Kim says. Anything from scent to spice can cause stuffiness, and identifying what causes it for you can help you avoid it in the future. 

When to see a doctor 

A passing stuffy nose is no cause for concern, especially if you can link it to a cause like a cold or allergies.

However, there are some circumstances that require medical attention. If your stuffy nose lasts longer than two weeks, it’s time to see a doctor, Kim says. 

You should also make an appointment if you experience any of the following:

  • Green, foul-smelling discharge or facial pain. This can indicate a sinus infection. Sinus infections can occur when cold or allergies cause fluid buildup that causes infection. They may need to be treated with antibiotics.   
  • Fever. This can point to a sinus infection or another underlying condition like flu that might require medical attention. 
  • Bleeding. This can be a sign of nasal polyps or other structural issues that your doctor might want to have a look at. 

In addition, if your stuffy nose is really interrupting your sleep, it’s a good idea to talk to your doctor. A stuffy nose can make conditions like sleep apnea worse, so it’s important to get treatment. 

A doctor can give your prescription-strength allergy medications, including nasal sprays and oral medication. In some cases they might also prescribe steroids to reduce inflammation in the nasal passages, Kim says, or a decongestant like pseudoephedrine to help manage symptoms. If you’ve developed a sinus infection you may need an antibiotic to help clear it. 

Insider’s takeaway 

The best thing that you can do to reduce irritation in your nasal passages and stuffiness is to keep your nose moist. Maintaining humidity between 40% to 50%, especially where you sleep, can help with that, as can nasal saline spray. 

In addition, you should take steps throughout the day to prevent and treat stuffiness. Consider lifestyle changes like avoiding alcohol, and talk to your doctor about managing

seasonal allergies

, Kim says. 

Chronic Nasal Congestion at Night Is a Risk Factor for Snoring in a Population-Based Cohort Study | Sleep Medicine | JAMA Internal Medicine

Nasal congestion at night is thought to have a role in snoring and sleep apnea, but this hypothesis has not previously been tested in a population-based study.

Baseline and 5-year follow-up data on self-reported nocturnal nasal congestion and snoring frequency were collected from a population-based sample of 4916 men and women (age range, 30-60 years at baseline) enrolled in the ongoing Wisconsin Sleep Cohort Study. In-laboratory polysomnography was performed on a subset (n = 1032) of the study population to determine the frequency of apnea and hypopnea episodes during sleep. Logistic regression was used to estimate odds ratios for snoring with chronic nasal congestion at night.

Nocturnal nasal congestion frequency was independently associated with snoring frequency in cross-sectional analyses. The odds ratios (adjusted for sex, age, body habitus, and smoking) for habitual snoring with severe (always or almost always) nasal congestion vs none was 3.0 (95% confidence interval, 2.2-4.0). This association was not explained by habitual snorers with frank sleep apnea (ie, ≥5 apnea and hypopnea episodes per hour of sleep). Prospective analyses showed that persons with chronic severe nasal congestion had a high risk of habitual snoring according to the data from the 5-year follow-up survey: the odds ratio for habitual snoring and reporting congestion always or almost always at both baseline and follow-up was 4. 9 (95% confidence interval, 2.8-8.8).

Nocturnal nasal congestion is a strong independent risk factor for habitual snoring, including snoring without frank sleep apnea. Intervention studies are needed to determine if snoring can be reduced with treatment of nasal congestion.

SEVERAL population-based studies have linked self-reported snoring to adverse health outcomes, including hypertension and ischemic heart disease,1 daytime sleepiness,2-4 and accidents.5 Most recently, the role of snoring in the development of cardiovascular conditions was investigated prospectively in the Nurses Health Study, a study of 72 231 nurses who have been followed up repeatedly since 1976.6 The significant associations of snoring with incident hypertension and cardiovascular disease found in this study add strong support to a causal role of snoring in adverse health outcomes.

Snoring is the audible result of upper airway dynamics that underlie sleep disordered breathing (SDB), including increased sleep-induced compliance and narrowing of the upper airway, turbulent airflow, and fluctuating pressure differentials between the atmosphere and the intrathoracic space. 7 The severity of SDB can range from inspiratory breaths with increased resistance requiring greater respiratory effort to the frequently repeated episodes of partial or complete airway closures characteristic of sleep apnea syndrome.8 Thus, a person reporting snoring may lie anywhere on the SDB severity continuum. However, most self-reported snorers have few detectable breathing pauses and are at the milder end of the SDB spectrum. This level of SDB is often referred to as simple snoring.8

The public health importance of snoring as a potential source of morbidity is enormous because its prevalence is so high. Prevalence estimates for habitual snoring vary according to population characteristics, such as age and body habitus, but several studies of fairly similar populations in the United States, Australia, Great Britain, and Poland have indicated that roughly 40% and 20% of middle-aged men and women, respectively, report habitual snoring. 2,9-11 With mounting evidence that snoring is a source of morbidity, there is a clear need to reduce this prevalence. However, the number of people who snore and the lack of effective therapy make this a daunting task.

Currently, concerned snorers are advised to seek polysomnographic evaluation for sleep apnea. Snorers found to have frequent apnea and hypopnea events would be candidates for nasal continuous positive air pressure, an effective treatment for sleep apnea, which splints open the upper airway to prevent breathing pauses. This therapy, however, is not appropriate for the large remainder of individuals with simple snoring, for whom there is little in the way of effective treatment. Consequently, the most rational strategy to reduce the prevalence of simple snoring must be risk factor reduction.

Several population-based investigations indicate that common risk factors for sleep apnea of obesity, middle age, male sex, and smoking are also independent correlates of self-reported snoring. Identification of risk factors that could be modified by intervention may hold the best promise of reducing the prevalence of snoring. Unfortunately, most of the hypothesized risk factors for snoring cannot be eliminated, such as sex and aging, or are difficult to modify, such as smoking and obesity.

One potential modifiable risk factor is chronic nasal congestion during sleep. A biological basis for nasal congestion as a cause of SDB lies in the importance of nasal breathing to an adequate pressure differential between the atmosphere and the intrathoracic space.12,13 Nasal congestion leads to breathing with increased resistance and lower flow velocity, which in turn may cause an increased pressure differential and a tendency for airway collapse.14

Most previous research has focused on nasal congestion as a predictor of SDB, rather than of snoring in general. Some, but not all, of these studies have shown that nasal congestion is related to the frequency and duration of breathing pauses in patients with sleep apnea. 15-17 Also, breathing pauses have been provoked in persons without SDB by experiments in which nasal congestion is simulated by packing or taping the nose.18,19 Limited analyses secondary to other study aims from 2 population-based studies have indicated that nasal congestion is linked to snoring. Stradling and Crosby,20 in a study of 1001 men, found that habitual snorers were significantly more likely to report nasal congestion. In a previous investigation of the association of nasal resistance and SDB, we also found evidence for the congestion-snoring link.21 To date, a study specifically designed to test the hypothesis that nasal congestion is related to snoring has not been conducted, to our knowledge.

We used data from the Wisconsin Sleep Cohort Study, an ongoing population-based prospective study of the natural history of SDB, to investigate the association of nocturnal nasal congestion with snoring. Data from baseline (n = 4916) and 5-year follow-up surveys (n = 3446) on a sample of middle-aged men and women and in-laboratory overnight studies on a subsample (n = 1032) of the study population provided a unique opportunity to investigate the role of nocturnal nasal congestion in the occurrence of self-reported habitual snoring. Also, objective data from polysomnograpy permitted us to assess the role of nasal congestion across the SDB spectrum, from simple snoring to sleep apnea.

The study protocol and informed consent procedure were approved by the Committee for the Protection of Human Subjects, University of Wisconsin School of Medicine.

A population-based random sample of men and women aged 30 to 60 years (n = 6569) was drawn from a sampling frame of employee payroll records of 4 state of Wisconsin agencies. This sample served as the source of participants for 2 mailed questionnaires, conducted 5 years apart, and for a subsample that was studied by in-laboratory polysomnography (n = 804). Seventy-five percent of the target sample completed the first questionnaire (n = 4916), and of these, 3446 completed the second questionnaire as well. The participants did not differ from the target sample on characteristics available from the payroll records, including sex, age, salary, and job classification.

From the sample of baseline survey participants, a weighted probability sample was selected for extensive overnight studies to be conducted every 4 years. Recruitment is ongoing. To date, 1400 men and women from this sample have completed an overnight study at least once. The response rate for the overnight studies has averaged 50% for the first study, 75% for the 4-year follow-up, and 85% for the 8-year follow-up. We were able to assess potential bias by comparing participants with the recruitment sample on numerous items taken from the first questionnaire. The items included lifestyle, sleep problems, medical history, and demographics. A healthy volunteer bias was seen; the participants, on average, had attained a higher educational level and salary, had less hypertension, and reported slightly more insomnia. When necessary, care is taken in analyses to account for a potential bias due to these factors. The characteristics of the baseline sample are given in Table 1.

Snoring status was derived from participants’ reported snoring frequency reported on the questionnaire and from the number of apnea and hypopnea episodes per hour of sleep determined by polysomnography. The question was phrased as follows: “According to what others have told you, please estimate how often you snore.” Response categories included “never,” “rarely,” “sometimes, a few nights per month,” “irregular but at least once a week,” “several nights (3-5 nights per week),” “every night or almost every night,” and “do not know.”

Sleep-disordered breathing was measured by 18-channel polysomnography. The polysomnography consisted of a standard montage of surface leads to record analog data on cardiopulmonary function during sleep. Sleep state was monitored by electroencephalography, electro-oculography, and submental electromyography. Airflow was detected at the nares by end-tidal carbon dioxide detection (capnograph) and at the mouth by thermistry (Thermister; Pro-Tec, Henderson, Tenn). Respiratory effort was measured by chest and abdominal excursions using calibrated inductance plethysmography (Respitrace; Ambulatory Monitoring, Ardsley, NY). Arterial oxygenation was recorded by finger pulse oximetry (Ohmeda 3740; Ohmeda, Englewood, Colo).

The polysomnography records were manually scored using conventional criteria.22 Each 30-second epoch of the recordings was scored for sleep stage, presence of an apnea (absence of airflow for 10 seconds or more with either no respiratory effort or opposing chest and abdomen excursions indicating attempt to breathe against a closed airway), and presence of a hypopnea (reduction in respiratory effort with a ≥4% dip in oxygen saturation). A polysomnographic study of acceptable quality was defined by adequate sleep and breathing signals throughout the night, at least 4 hours of objectively measured sleep, and at least 1 period of rapid eye movement sleep.

The total number of scored apneas and hypopneas, divided by the number of hours of sleep (apnea-hypopnea index [AHI]) was determined for each participant as the summary measure of SDB.

Nighttime Nasal Congestion

Nighttime nasal congestion was assessed by questions on its frequency and cause on the mailed questionnaire and in an interview conducted during the overnight study. One question asked how often nocturnal nasal congestion, obstruction, or discharge is experienced. Response categories included “never,” “rarely,” “sometimes,” “often” and “always or almost always.” A different set of questions was asked to determine the cause of regular nocturnal nasal stuffiness, if present. For this, participants were asked (yes or no) if they experienced nightttime nasal stuffiness regularly. If yes, the causes of the stuffiness were requested. The causes were grouped into allergy, structural, or other.

Smoking and asthma were assessed by questionnaire and by interview. Persons who reported that they currently smoked at least 1 pack of cigarettes per week were coded as current smokers. Asthma was considered present if the participant reported physician-diagnosed asthma. Standard anthropomorphic techniques were used to measure weight, height, skin folds, and circumferences of waist, hips, and neck.

Habitual snoring was defined as a response to the snoring frequency question of “several nights per week to every night.” Simple snoring was defined as habitual snoring without frequent apnea or hypopnea events (ie, <5 polysomnographically determined apnea and hypopnea episodes per hour of sleep, or AHI <5).

Nighttime nasal congestion was used as a categorical variable with all the response categories (“never,” “rarely,” “sometimes,” “often,” and “always or almost always”). For the longitudinal analysis, severe nasal congestion was defined as nasal congestion at night always or almost always. Chronic nasal congestion was severe congestion reported at both baseline and 5-year follow-up; intermittent congestion was severe congestion at only 1 time point.

A binary variable was used for current smoking (yes, at least 1 pack per week; no, all others) and for physician-diagnosed asthma (yes, no). Body habitus was indicated by a continuous variable for body mass index (BMI).

Data were analyzed with SAS procedures for descriptive statistics, contingency tables, and logistic regression.23 Multiple logistic regression was used to assess the strength of association of nasal congestion and snoring. This technique allows multiple regression of conditions with a binary outcome (eg, habitual snoring present vs habitual snoring not present). The odds ratio (OR) estimated by this technique expresses how likely it is that individuals who have the risk factor being investigated (eg, nasal congestion), relative to those who do not have the risk factor (eg, the reference category of no nasal congestion), have the outcome of interest (eg, habitual snoring). Age, sex, BMI, and smoking were added to the regression models as potential confounding factors or effect modifiers. Statistical significance for differences between proportions was assessed by χ2 tests and that for logistic regression coefficients by the Wald χ2 test. Two-tailed P values of less than .05 indicated statistical significance.

Analyses of cross-sectional data

Adjusted ORs for nasal congestion and habitual snoring estimated by logistic regression are given in Table 2. The cross-sectional analysis shows a dose-response relationship between the frequency of nocturnal nasal congestion and habitual snoring, independent of sex, age, smoking, BMI, and asthma. Persons with severe nasal congestion (occurring every night or almost every night) compared with those with no congestion had 3 times the odds of being a habitual snorer (OR, 3. 00; 95% confidence interval [CI], 2.2-4.0). Concordant with previous studies of self-reported snoring, smoking, obesity, age, and male sex were also significantly related to habitual snoring. Interestingly, asthma was also associated with snoring. Persons reporting physician-diagnosed asthma, compared with those without asthma, had 40% greater odds of being a habitual snorer.

Table 3 shows the results of more detailed analyses to determine if nasal congestion is associated with simple snoring. From the total of 1032 participants on whom polysomnography was performed, those with an AHI of 5 or greater were excluded. The logistic regression model using this subsample (n = 804) compares simple snorers (ie, habitual snorers with an AHI <5) with those with no SDB (nonhabitual snorers and nonsnorers and an AHI <5). The results show a strong association between nasal congestion and simple snoring (OR, 3.33; 95% CI, 1.79-6.21), with a dose-response relationship suggested by the increasing OR as the frequency of nasal congestion increases. Thus, the association between congestion and self-reported habitual snoring is not explained by those snorers with sleep apnea.

To determine if the risk of habitual snoring with nasal congestion varied by cause, we used the variable for regular nasal stuffiness at night, with 3 categories: “yes due to allergies,” “yes due to other causes” (eg, deviated septum), and “no regular congestion.” There was no difference in the ORs for congestion due to allergy or congestion due to other causes. Similarly, we tested an interaction of the nocturnal nasal congestion variable and a variable for the presence of allergies, but found no evidence for a difference in associations by allergy status.

Analyses of longitudinal data

The data on nasal congestion and snoring at baseline and follow-up were first examined to determine the degree to which responses changed over the 5-year interval. The report of habitual snoring appeared to be quite stable over time. Of those reporting habitual snoring at baseline, fewer than 2% reported snoring never or rarely at follow-up, while 80% reported habitual snoring at follow-up. However, there was more change over this period in the frequency categories for nasal congestion.

Only 39% of those reporting congestion “always or almost always” at baseline remained in this category at follow-up; 50% reported less frequent congestion (sometimes, often). Overall, the longitudinal data indicate that while self-reported snoring status is quite stable, nasal congestion frequency among those reporting any congestion at baseline changed appreciably.

The changes in congestion frequency over time are not unexpected, as they are likely to reflect seasonal exposure to allergens or changes in other exposures. However, the changes may also reflect a lack of validity of the congestion question as an indicator of a chronic condition. To address this, we created a variable for chronic nasal congestion. We thought that individuals who reported severe congestion (always/almost always) at both time points were most likely to have a chronic congestion condition, while those with no congestion at both time points were a more specific comparison group of persons who were free of nocturnal congestion. Table 4 shows the results of the logistic regression model estimating the association of chronic severe vs no severe congestion and intermittent severe congestion vs no severe congestion with habitual snoring based on the longitudinal data. Controlling for age, sex, smoking, BMI, and asthma, the ORs suggest that individuals with chronic severe nocturnal nasal congestion have a 3.6-fold greater odds of being a habitual snorer at baseline and that the odds increase over time, with a 4.9-fold greater odds of being a habitual snorer at follow-up.

The results of this investigation identify nocturnal nasal congestion as a risk factor for simple snoring, as well as for habitual snoring (which includes snorers with sleep apnea). Nocturnal nasal congestion occurring always or almost always was associated with a 3-fold increase in the likelihood of habitual snoring for persons with or without sleep apnea, independent of sex, age, BMI, smoking, and asthma. The ORs for habitual and simple snoring increased with increasing category of nasal congestion frequency. We did not find that congestion due to allergies, compared with other causes, was a stronger predictor of snoring. Most importantly, chronic severe nocturnal nasal congestion (ie, nocturnal nasal congestion occurring always or almost always at both baseline and 5-year follow-up) was most strongly related to snoring, and the strength of the association increased from an OR of 3.60 (95% CI, 2.1-6.3) (to an OR ratio of 4.9 (95% CI, 2,8-8.8) over time.

We found no evidence that this association was driven by a strong relationship between nasal congestion and more severe SDB, eg, snorers with 5 or more apnea and hypopnea episodes per hour of sleep. The equivalent OR for snorers with and without frank SDB is compatible with a natural history scheme whereby simple snoring is an early manifestation of SDB: exposure to factors that cause SDB leads first to episodic upper airway resistance overtly manifested as snoring. With worsening airway dynamics over time, simple snoring may, in a significant proportion of people, progress to more severe SDB.24

If snoring is an early marker for progressive SDB, risk factor intervention that reduces or prevents the onset and progression of simple snoring could prevent the development of clinically significant SDB. However, in considering the natural history path of SDB from early stage to severe sleep apnea, it is important to note that not all significant episodic upper airway resistance results in snoring. “Silent” breathing events defined by increasing airway resistance and terminating in brief arousals from sleep, termed respiratory effort related arousals, may lead to upper airway resistance syndrome (UARS), characterized by the frequent occurrence of these events, in combination with resultant daytime sleepiness.3,25 As part of the SDB spectrum, it is likely that respiratory effort–related arousals and UARS are associated with the same risk factors as is snoring. Unfortunately, very little is known about the epidemiology of UARS, and without having the necessary measure of esophageal pressure to identify UARS events in our participants, we are not able to address this hypothesis.

To our knowledge, this is the only study in which risk factors for simple snoring have been identified. Similarly, the role of chronic nasal nocturnal congestion over several years has not been examined as a risk factor for snoring. Thus, we are not able to compare these associations with existing reports. However findings from the few studies of other risk factors, eg, BMI, smoking, age, sex, and general snoring, are consistent with our results, providing some confidence in the validity of our methodology.2,6,10,11,26

It is possible that our findings are attributable to study limitations, including sample bias or incomplete control for confounding factors. However, it is difficult to explain how limitations in our study could account for the strong, persistent associations of congestion and snoring that we found. Sample bias would require the overrepresentation of habitual snorers with nasal congestion. However, the longitudinal analyses yielded even stronger findings than those from cross-sectional analyses. Participation bias can cause spurious findings in cross-sectional analyses, but this is less of a concern in longitudinal analyses. For this type of bias to occur, participation would have to be differentially greater in habitual snorers with nasal congestion who were also destined to have nasal congestion 4 years into the future. Finding an even stronger relationship with the longitudinal data further reduces this concern with participation bias.

We were able to account for several potential confounding factors, but it is possible that an unknown factor related to both snoring and nasal congestion is responsible for part or all of the associations reported herein. However, such a factor would have to be extremely influential to account for the relatively high ORs found, particularly in the longitudinal analyses.

Misclassification of nocturnal nasal congestion and of snoring is possible, as both of these measures relied on self-report. Although there have been a few very small validation studies that show self-reported snoring to be of variable accuracy,27 there have been no studies on reported nasal congestion, to our knowledge. Our classification of the cause of congestion is subject to variation in participants’ knowledge as well as to the severity of the congestion. We had data on allergy medication use, but the interpretation of findings using this variable is limited: medication may reduce congestion, but it is also likely to be used by the persons with the most severe congestion. Misclassification of nasal congestion or snoring, if random, would result in reducing the magnitude of true ORs. However, if misclassification was differential to one of the exposure or outcome variables with respect to the other, then bias could result. Such a situation would arise if there were a tendency of individuals who snore to exaggerate any other nocturnal condition, including nocturnal nasal congestion. Unfortunately, we were not able to address this possible bias.

The particular strengths of this study are the large, population-based sample, longitudinal data on congestion and snoring over a 5-year interval, and the ability to identify simple snorers using data from in-laboratory polysomnography. Prevalences of common conditions such as smoking, seasonal allergic rhinitis, hypertension, and asthma indicate that our sample is representative of the general middle-aged population. However, our sample lacks racial heterogeneity, and thus the findings may not apply to races other than white.

Recent population-based studies indicate that simple snoring, in addition to snoring accompanied by episodes of apnea and hypopnea, is linked to significant morbidity. If associations with morbidity are causal, the highly prevalent condition of habitual snoring could account for a significant proportion of adverse health outcomes, including pathologic sleepiness, accidents, and cardiovascular disease. Furthermore, habitual snoring can impair the sleep of bed partners and cause interpersonal stress. We found that regular nocturnal nasal congestion, particularly that which is chronic over several years, is a strong risk factor for snoring with and without frank SDB. This relationship may be particularly important because nasal congestion can be controlled pharmacologically. If this association is causal, the substantial magnitude of the OR, in conjunction with the high prevalence of nasal congestion, suggests that intervention may reduce the prevalence of snoring significantly. At present, there are no firm data from a randomized controlled clinical trial testing the efficacy of pharmacological intervention to reduce snoring. The findings of the present investigation underscore the importance of continuing to investigate this modifiable risk factor for snoring.

Accepted for publication November 8, 2000.

This study was supported in part by grants R01HL62252 and RR03186 from the National Institutes of Health, Bethesda, Md, and a grant from Integrated Therapeutics Group Inc, Kenilworth, NJ.

We are grateful for the technical expertise and contributions of Linda Evans, Katherine Pluff, Katherine Kennison, Leah Steinberg, Anthony Jacques, Steven Weber, PhD, James Skatrud, MD, Jerome Dempsey, PhD, and Safwan Badr, MD.

Corresponding author and reprints: Terry Young, PhD, 502 N Walnut St, Madison, WI 53705.

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How to Sleep With a Stuffy Nose: 30 Tips for Day, Evening, and Bedtime

Disclaimer: This article is for informational purposes only and should not be taken as medical advice.

Has a stuffy nose ever kept you up at night? Whether it’s from allergies or the common cold, nasal congestion can make it tough to breathe properly in bed and get enough rest. However, before you prepare for an all-nighter, we’re here to help you learn how to sleep with a stuffy nose.

From acupressure to chicken noodle soup, check out these 30 surprising ways to soothe blocked sinuses so you can avoid sleep deprivation at night. Keep reading to learn how to stop losing sleep over a stuffy nose.

During the Day

To get rid of a stuffy nose at night, taking steps early in the day can give you a head start. Try out these daytime remedies for nasal congestion:

1. Stay Hydrated

Helping with nasal congestion begins with proper hydration. According to Dr. Steven Olmos of the TMJ and Sleep Therapy Center, those suffering with stuffy noses should “drink plenty of water throughout the day to help you sleep throughout the night.”

Research shows that healthy people should be drinking 8 to 15 glasses of water per day. Especially when you’re sick, keeping a water bottle with you at all times can serve as a helpful reminder to get enough fluids.

2. Eat Spicy Foods

Ever feel your sinuses open up while eating spicy food? If so, you might want to consider adding more seasoning to your meals the next time you experience nasal congestion.

That’s because some experts believe spicy foods like wasabi and cayenne pepper can help clear the sinuses. If you’re in need of relief, check your kitchen or head to the grocery store to add garlic, horseradish, or peppers to your next meal.

3. Try Cough Drops

Cough drops are a popular go-to for sore throats, but did you know they can help with stuffy noses too? Although menthol lozenges may not relieve your nasal blockage completely, they have been associated with making people feel less congested.

In addition to temporary relief of nasal congestion, menthol lozenges can soothe other common cold symptoms like a cough or scratchy throat. If you use menthol cough drops, just make sure to take the right dosage for your needs.

4. Switch to Decaf in the Afternoon

A stuffy nose can prevent you from getting proper rest, so you might be tempted to pour an extra cup of joe to make up for it. 

While it may seem counterintuitive, upping your caffeine intake could actually make you more sleepy. That’s because coffee can remain in your system for around 10 hours, meaning your midday cup might just make things worse when you’re trying to get some shut-eye.

Especially if you’re struggling to fall asleep due to nasal congestion, you might want to switch to decaffeinated coffee during the afternoon. That way, you’ll feel tired when it’s finally time to crash.

5. Keep Pets Out of the Bed

Although you might love sleeping with your dog or other furry friend, it may not be the best idea when you have a stuffy nose. Pet dander carries allergens that can irritate nasal congestion, which may worsen if your bedding is covered in it. 

While you’re under the weather, you can give your pets some cozy dog beds so they take their daytime naps and nighttime rest elsewhere. With a bit of separation, both you and your pets can sleep soundly. Plus, you’ll still be able to observe your pooch’s adorable sleeping positions.

6. Try Acupressure

Acupressure, a type of massage targeting pressure points in the body, may also be a helpful sleep aid for those with a stuffy nose. In a study on patients with chronic congestion, acupressure significantly improved their sleep quality. 

For short-term colds and stuffy noses, this method could also help soothe your symptoms. To receive some guidance, look into which areas to concentrate your acupressure on sinus problems.

7. Test Out Saline Spray

Dr. Steven Olmos advises that saline nasal spray with xylitol is a “quick way to reduce inflammation and rehydrate the swollen nasal tissue.” When the spray contains the antimicrobial xylitol, it may be able to kill sinusitis-causing bacteria.

For immediate relief throughout the day, he recommends spritzing saline nasal spray in each nostril. Please follow the recommended dosing instructions on the packaging and do not use the product for longer than recommended. 

8. Take an OTC Pain Reliever

Non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen are commonly used to soothe inflammation. In addition to general pain relief, a study has shown that NSAIDs may relieve some discomfort caused by the common cold. 

Popular NSAIDs like Advil, Motrin, and Aleve are available over-the-counter, so seeking relief can be as easy as a trip to the drug store. However, before taking NSAIDs, you should be aware of potential side effects such as heartburn and stomach pain and speak with your doctor if you have concerns.

9. Keep Track of Household Humidity

When you have a stuffy nose, it’s important to monitor humidity levels. Dr. Olmos warns, “Your mucus can become thick and sticky due to very dry air indoors and outside.” To determine whether low humidity is worsening your stuffy nose, you should check the humidity in your area. 

Although you can’t control what goes on outdoors, there are ways to maintain consistent, healthy humidity levels inside your home. According to Torrance Memorial Medical Center otolaryngologist Dr. David Kim, you’ll want to keep humidity between 40% to 50%. If you don’t have a humidifier, using a diffuser or opening the bathroom door while you shower can provide a humidity boost.

10. Avoid Blowing Your Nose

When you’re sick with a cold, you might have the urge to blow your nose frequently. However, before you reach for the tissues, keep in mind that blowing your nose too hard can cause excess pressure. This strain may cause fluid from your nose to release into your sinuses.

If you do need to use a tissue, try to be as gentle as possible, and dab the area instead of blowing. If you decide to blow your nose, doing so lightly may help avoid any adverse effects.

In the Evening

Once nighttime strikes, get ready to ramp up your stuffy nose remedies. From calming foods to helpful products, there are lots of ways to ease your congestion in the evening. When the sun starts to go down, give these methods a try:

11. Avoid Alcohol

Even though it might help you feel sleepy at first, alcohol could make it harder to get proper rest. For some, drinking alcoholic beverages may irritate allergies and cause or worsen blocked sinuses.

Even if you don’t experience respiratory problems from drinking, alcohol can make it more difficult to stay asleep. 

12. Try Chicken Noodle Soup

Ever heard that chicken noodle soup is good for colds? Well, according to a study, this age-old tradition might be more than a myth. Some of the ingredients in chicken noodle soup may have a mild anti-inflammatory effect. In addition, the hot steam from the broth could help soothe your congestion.

If you have a runny nose, try adding chicken noodle soup to your nighttime meal to help relieve those inflamed sinuses.

13. Eat Healthy Nighttime Snacks

When you’re having trouble sleeping, chances are you’ll get hungry at some point. Runny nose or not, going to bed with a rumbling stomach can make it difficult to fall asleep. To curb those cravings, try munching on some healthy late-night snacks.

Nutritious options like popcorn, bell peppers, dark chocolate, and cereal can satisfy your hunger while providing your body with the nourishment it needs to fight off illness. 

14. Drink Calming Tea

Herbal teas are one of the many drinks that may help you sleep. Due to their anxiety-reducing and sleep-inducing antioxidants, varieties like passionflower and chamomile tea are especially helpful for easing late-night stress and preparing your body for a restful sleep. Just be sure to avoid anything caffeinated.

To boost the benefits of tea even more, add a bit of honey to your cup. According to a study, honey may reduce the symptoms of a common cold — not to mention it adds a yummy dash of sweetness to each sip.

15. Use an Air Filter

Research shows that using an air filter can lessen the symptoms of those suffering from allergies and asthma. If you have a runny nose, trying out an air filter may help with your symptoms too.

If you already use an air filter, make sure it’s clean. Dirty filters might worsen the air quality in your space, which can be especially bothersome when you’re sick.

16. Run Your Humidifier

In addition to adjusting humidity levels during the day, you’ll especially want to avoid dry air in the evening. According to Dr. Mubashar Rehman, Assistant Professor at Quaid-i-Azam University, keeping your nasal passages and sinuses moist is a “key factor when treating a stuffy nose.” He recommends adding moisture to the air with a humidifier, which empties the fluids in your nose and lets you breathe smoothly. 

When using your humidifier, be sure to stay within the healthy humidity range of 40% to 50% and only add purified water to the humidifier. It’s also useful to note that people using an air filter might want to use a humidifier at the same time, since air filters have a tendency to dry out your space. 

17. Wash Your Bedding

If you haven’t done laundry lately, your bedding might just be worsening your stuffy nose. Over time, pet fur, dirt, and bugs find their home on dirty sheets and pillowcases. Knowing when and how to wash your bed sheets may help keep the dust mites and nasal congestion away.

In addition to washing your bedding, you might want to invest in hypoallergenic bed sheets. If you’re looking for some drool-worthy options, check out our Percale or Sateen sheets that are made of 100% organic cotton or our Hyperlite™ sheets that are designed for maximum breathability. 

18. Take a Hot Shower

According to Dr. Zachary Iyore Okhah, founder and chief surgeon of PH-1 Miami, “A warm shower before bed may help alleviate your nasal congestion.” How does it work? He explains that the steam loosens the mucus in the nose and allows it to drain. 

Once you take a steamy shower, Dr. Okhah says that your breathing may return to normal for some time, enabling you to sleep. When taking your nightly shower with a stuffy nose, you may want to turn up the heat.

19. Use a Neti Pot

A neti pot is a container designed to rinse out your nasal cavity. Research found that using a neti pot can help clear the sinuses of people with common colds, making it an effective remedy for those experiencing nasal congestion.

If you try out a neti pot, make sure you’re following the instructions properly. Some users may feel a minor burning sensation, and those who experience frequent nosebleeds should avoid using a neti pot.

At Bedtime

Even if you’ve been trying out congestion remedies all day and night, you’ll want to keep that motivation going at bedtime for optimal comfort. Just before hopping under the covers, look into these over-the-counter medicines, natural methods, and other additional steps to soothe your stuffy nose:

20. Wear Nasal Strips

Nasal strips are made to increase airflow in the nasal pathways. In a study, people given nasal strips experienced significant improvement in nasal airflow, which suggests that they may be great remedies for a stuffy nose at night.

Nasal strips are available at most stores. In addition, since they’re a drug-free method, they come without the side effects common with other over-the-counter medicines.

21. Take Allergy Medicine

If you suffer from allergies, taking your allergy medication during the day can provide relief while it’s light out. However, when it’s time for bed, the medicine might’ve worn off a bit.

To achieve maximum comfort while trying to sleep, you might want to switch the time you take your allergy medication to right before bedtime. Since the medication will still be at its strongest as you’re dozing off, you may spend less time counting sheep.

22. Gargle with Salt Water

It might not taste great, but gargling with salt water may provide some relief for sore throats and nasal congestion. In a recent study, gargling salt water was proven to prevent upper respiratory infections. For a stuffy nose at night, the solution may be able to fight bacteria and break up mucus just in time for bed.

To make your own mixture, stir half a teaspoon of salt into a glass of warm water. Then, take small sips and gargle them for several seconds before spitting out the solution. 

23. Take a Ginger Shot

According to a study, ginger may contain powerful anti-inflammatory properties. When you’re experiencing a stuffy nose, sore throat, or other cold symptoms, these properties could help soothe your sinuses. 

To experience the strongest effect, you might want to take it in the form of a ginger shot. You can either buy ginger shots at the grocery store or easily make one yourself by mixing lemon, honey, and ginger juice. 

Don’t feel like taking a shot? Try sipping on ginger tea instead.

24. Apply a Vapor Rub

Research shows that applying a vapor rub to the chest and neck can reduce cold symptoms and improve sleep quality. This method could provide immediate, temporary relief, making it the perfect remedy to try right before bedtime.

According to Dr. Rehman, you should rub the ointment on your chest and neck. Doing so may decongest your nose in just a few minutes, allowing you to get a nice night of sleep.

25. Use Essential Oils

If you’re interested in natural remedies, essential oils might be the way to go. More research is needed to confirm the link between essential oils and nasal congestion relief. However, various studies have suggested that chamomile oil, tea tree oil, eucalyptus oil, and peppermint oil may contain medicinal properties that can help reduce cold symptoms.

When it comes to using the oils, there are lots of options. You can smell them, apply them directly to the skin (don’t forget to mix with a carrier oil first!), put them in a diffuser, add them to a pillow, or take a bath with them before bed.

26. Prop Yourself Up With Pillows

According to Dr. Leann Poston of Invigor Medical, “Elevating your head before bed can increase drainage and decrease congestion.” That’s why the best position to sleep with a stuffy nose is on your back with different types of pillows elevating your head and neck.

By choosing the pillow sizes that make you feel comfortable and lifted, you may be able to breathe better throughout the night. Just make sure to learn how to wash pillows to remove those pesky dust mites.

27. Heat Up a Towel

Steam can be a helpful aid for sleeping with a stuffy nose, but you’re not confined to sitting with your face over a bowl of hot water. One creative way to use it is by warming a towel and placing it over your nose to breathe in the soothing steam.

If you try this method, make sure your towel isn’t too hot — the steam should feel comfortably warm, not scorching. Lastly, remember to remove the towel from your face before you doze off.

28. Sleep in a Cool, Dark Room

When you’re sick, you may be more sensitive to light and changes in body temperature. If you’re looking for a more soothing night light option, a glow light can give your bedroom a soft glow that dims as you fall asleep.

In addition, be sure to check your thermostat before you hit the hay. The best temperature for sleep is between 60 and 67 degrees Fahrenheit, so you may want to keep your home in that range.

29. Supply Your Nightstand

There’s nothing worse than getting all cozy in bed only to realize that you need to get up for some reason. When your nose is stuffed up and you’re already struggling to sleep, the need to leave the sack is all the more irritating.

To prevent this inconvenience, supply your nightstand with all the necessities. Keeping tissues, water, lozenges, and other supplies at your bedside could mean fewer trips to the supply closet in the middle of the night. Instead, you can stay under the covers and have a better chance of catching some Z’s.

30. Take an OTC Decongestant

The last step to take before bed is trying an over-the-counter decongestant. According to a study, decongestants can help relieve congestion symptoms in adults. The temporary soothing effect may set you up for a better night’s rest.

You can find decongestants such as Sudafed and Vicks Sinex at most stores. Before taking the medicine, read instructions carefully and be aware of common side effects including nausea, dizziness, and headache.

Disclaimer: You should consult your doctor before taking any medications.

When to Visit a Medical Professional

Although most stuffy noses may be treated with at-home or over-the-counter methods, make sure you’re monitoring your symptoms in case something more serious develops. If your nasal congestion doesn’t improve within 10 days, you may need to schedule a doctor’s visit. 

Figuring out how to sleep with a stuffy nose may take some trial and error. However, once you find the right remedies for you, you can establish a unique bedtime routine and get your sleep schedule back on track.

Still unable to get some much-needed rest? You might want to invest in higher quality mattresses, sheets, and pillows. With the right bedding, you’ll be nodding off in no time.

Treating Allergies at Night

If allergies are keeping you awake at night, you’re not alone.

In one study, only 17% of patients with allergies rated their sleep as optimal. About half of all people in the study said allergies and nasal congestion woke them up at night and also made it hard to fall asleep.

Why does it matter?

  • Sleep deprivation is a stress that has significant consequences, such as high blood pressure and heart complications, as well as psychological consequences.
  • Sleep deprivation affects every part of your life from your relationships to your ability to think and be productive to your income.

How are allergies linked with sleep deprivation?

So what’s the problem with allergies and how are they linked to sleep deprivation? WebMD asked William E. Berger, MD, MBA, professor of medicine at the University of California, Irvine, to explain more about allergies and the resulting sleep deprivation. Berger is past president of the American College of Allergy and Immunology and author of Allergies and Asthma for Dummies.

“With nasal allergies, there are four things that happen when an allergic reaction occurs,” says Berger. “There’s sneezing, itching, runny nose and mucus formation, and then nasal congestion and swelling of the mucous membranes.”

Berger explains to WebMD that when these four reactions occur with allergies, they can cause a host of other breathing problems that result in sleep deprivation.

As an example, as soon as you crawl in bed prepared to get a good night’s sleep, you realize that you can’t breathe through your nose. So, you position yourself differently on the pillows and just as you get comfortable and find a good breathing position, postnasal drip (thick mucus) starts to collect in the back of your throat, causing you to cough — and cough. The more you cough and try to breathe through your congested nose, the more miserable you feel.

Thus, all night long, you toss and turn and cough and snore instead of sleeping. The next day, you awaken feeling exhausted and irritable because your allergies have wreaked havoc with normal sleep.

Which allergy medications can help nighttime allergy symptoms?

Two types of allergy medications may help nighttime allergies. “Antihistamines may help with sneezing and postnasal drip,” Berger says, while decongestant medications help with the stuffiness and nasal congestion.”

But Berger also suggests that a better approach to treating allergies might be the inhaled nasal steroids and intranasal antihistamines. “These inhaled nasal puffs and sprays address all four allergy symptoms of sneezing, itching, runny nose and mucus formation, and nasal congestion and swelling of the mucous membranes.”

If you try the inhaled nasal steroids, Berger advises taking these two weeks before pollen season begins to prevent allergy symptoms. You may plan on staying on inhaled nasal steroids for months, if needed, to keep allergies at bay and avoid sleep deprivation.

If you’re allergic to your pet, Berger suggests seeing an allergist before you consider giving away the family dog or cat.

“Many things can trigger symptoms of allergies such as nasal congestion, even nonallergic rhinitis caused by changes in temperature or weather. See an allergist to find out if you truly have allergies before making drastic changes at home.”

Can nasal saline rinses help reduce allergies?

Arizona-based pulmonologist Paul Enright, MD, has had allergies since childhood. During allergy seasons, when his nose gets clogged with mucus and he has postnasal drainage, he uses a salt water sinus rinse, often during an evening shower, in order to keep his nasal passages clear throughout the night.

It’s important to note that, according to the CDC, if you are irrigating, flushing, or rinsing your sinuses, use distilled, sterile, or previously boiled water to make up the irrigation solution. It’s also important to rinse the irrigation device (such as a neti pot or suction bulb) after each use and leave open to air dry.

“If your nose is clogged, you have to breathe through your mouth all night. This eliminates the natural air conditioning function of the nose and may cause restless sleeping,” Enright says.

When grass and weed pollen levels are high in Arizona, to reduce inflammation and congestion in his nose, he also uses a prescription nasal corticosteroid spray about 1/2 hour after the sinus rinse.

“It’s important to point nose sprays towards the center of your head, not towards your eyebrows. The sinuses and inner ears drain deep inside your nose, and that’s where you want the nose spray to be concentrated for maximum benefit.”

Enright also recommends drinking more water, which works to thin mucus. Thin mucus does not stick to the back of the throat and cause postnasal drip. You’ll know that you’re well-hydrated if you’re hitting the bathroom frequently.

How do you find out what’s causing your allergies?

Enright suggests that you become an allergen “sleuth” to find out which allergens are causing your symptoms. If your allergies only happen at nighttime, perhaps you are allergic to something in your bedroom.

The most common allergens in bedrooms are microscopic house dust mites which live in bedding.

If the humidity in your bedroom is above 40%, molds may be growing in the carpet, bedding, and upholstered furniture.

If there is a smoker in your home, your nose and sinuses are probably becoming congested due to your inhaling secondhand smoke at night. A HEPA room air purifier running in your bedroom will remove the smoke.

If you are unsure about the cause of your allergy symptoms, get a skin test or a blood test to identify the allergens that cause your problems.

What’s the link between allergies and sleep apnea?

If you feel sleep deprived, it may be that your nasal allergies cause you to snore at night. In addition to snoring interrupting your sleep, sometimes snoring is a warning sign of the more serious problem of obstructive sleep apnea (OSA).

With obstructive sleep apnea, you may snore and also have periods of suspension of breathing, called apneas. The apneas are due to an obstruction of the upper airway at the base of the tongue.

If your doctor suspects you’re at risk for obstructive sleep apnea, they may refer you for a sleep study (polysomnography), which is done at an accredited sleep center.

The sleep test will give your doctor information about oxygen drops associated with obstructive sleep apnea or other breathing problems.

If you are diagnosed with obstructive sleep apnea, your doctor will talk to you about weight loss and nightly use of CPAP, continuous airway pressure. With CPAP, you wear a custom-fitted nasal mask during sleep that’s connected to the continuous airway pressure machine. The continuous airway pressure helps prevent further narrowing or collapse of your airway, so you can get the sleep you need to feel rested.

Sleepy Time Tips to Decrease Allergies and Sleep Deprivation

During the deepest level of sleep, your body is revitalized and tissue damage is repaired. Sleep helps restore the body and strengthens the immune system. Yet difficulty sleeping may accentuate your allergy symptoms, making a congested nose feel even worse.

To get sounder sleep, it takes a combination of steps, including nasal saline irrigation, allergy medicine, and lifestyle measures, says Murray Grossan, MD, a Los Angeles-based ENT and author of The Sinus Cure. Grossan offers these tips:

Watch your diet and avoid drinking caffeine and alcohol for at least six hours before bedtime.

  • Check your medications, as some allergy medicines can cause insomnia or nervousness. The ingredients and side effects are listed on the medication label.
  • Consider taking an antihistamine like diphenhydramine (brand name Benadryl) at night. It causes drowsiness in many people.
  • Get regular exercise for sounder sleep, but don’t exercise at night as it may keep you keyed up. Try to exercise outside during the early morning hours to gain the extra benefit of natural sunlight. This helps to set your body’s natural circadian rhythm for regular sleep.
  • Keep the windows closed in the bedroom to keep out pollen and nighttime dampness.
  • Raise the head of your bed a few inches. The higher the head, the less the nasal congestion with allergies.

Remember, if you have allergies, your body thermostat is off, says Grossan. “If there’s any chilling whatsoever, your body will respond with sneezing, nasal congestion, and hacking.” Keep your bedroom comfortably warm and sip warm decaffeinated drinks before bedtime to stay warm.”

How do I get rid of my congestion?

For many sleep apnea patients, congestion is a regular occurrence, not to mention an annoyance. More often than not, it is caused when you don’t have sufficient humidification with your positive airway pressure (PAP) therapy. But, you should always consult with your health care provider about your treatment. They can help you determine if there are any underlying issues that need to be treated.


If you don’t have humidification paired with your PAP device and are continuously battling congestion during the night, the best thing to do is speak with your physician or equipment supplier about adding it to your therapy.

If you already have humidification, you may not have the temperature or humidity level high enough, resulting in insufficient moisture to keep your nasal passages clear. Adjusting your temperature or humidity is especially important if you travel regularly as you may need to adjust your device accordingly, depending on your altitude or environment.

Changing masks may also be something to try if you have chronic congestion or sinus issues. A full face mask, which delivers humidification through both your nose and mouth, may help alleviate some of your symptoms.

Other causes of congestion

Some sleep apnea patients may also have congestion caused by allergies, which can be relieved with medication. Dirty air filters in your device could also lead to congestion but can easily be resolved if you change the filter regularly. Over-the-counter nasal rinses can also be a good way to help alleviate congestion by eliminating allergens residing in the nasal tract. Your health care provider can determine if this should be added to your routine.

Remember, talking with your doctor about your symptoms and your treatment is the most important step you can take. Keep them informed if something changes so they can help resolve the issues with you.

Science-Confirmed Tips / Habr

Sleep is still one of the greatest mysteries for science, like gravity and the quantum field. We still do not understand what exactly we sleep for, although we learn more and more about it. Below are some tips for those who can’t sleep for a long time, wake up often, don’t feel rested in the morning, or just want to improve their sleep quality.

The room should be as dark as in a deep cave. Since man slept in the open air since ancient times, our circadian rhythm is regulated by light.And even an LED on some device in your room can disrupt the production of melatonin and serotonin, which are responsible for the circadian rhythm. So turn off your gadgets, close the door tightly, turn off the hallway lights, and throw out the bedside lamps. When even very weak light hits the retina through the eyelids,

can knock down the work of

of our “internal clock”. The best option is to fall asleep at sunset (yes, we know this is a very inconvenient option). In summer, it gets dark late, so the already declining production of melatonin decreases even more due to the abundance of light sources in the dark.Since the invention of the light bulb in the 19th century, there is more light around us at night than ever before in our evolution.

Sources of blue light are especially harmful to sleep, in particular, displays of all kinds of gadgets. Even if you are awake at night, we recommend using glasses that block the blue part of the spectrum. Studies show that these glasses prevent the suppression of melatonin production, which is extremely important at night, even if you are awake.

There are other ways to “protect” from the blue part of the spectrum in different light sources at night.For example, the F.lux program automatically adjusts the brightness and color gamut of your gadget’s display depending on the time of day or information from the light sensor. But one question haunts: why are you sitting at night in front of the screen instead of sleeping?

Different parts of the spectrum have different effects on the emotional and physical state of a person, both positive and negative. Red lighting can be used effectively to reduce nervousness and stimulate healing mechanisms.The red part of the spectrum (600-1000 nm) relieves stress and improves metabolism. In addition, red lighting helps to fall asleep deeper and better rest during sleep, relieves headaches, nasal congestion, sore throat and ears, and coughing. Red light increases the production of melatonin and enhances muscle tissue regeneration. All this is especially important for the inhabitants of the metropolis, who are very little outside and experience a lack of sunlight.

The health benefits of red light have been known for a long time.Niels Finsen published an article entitled “Red Light Treatment for Smallpox” in 1895, and in 1903 he received the Nobel Prize in Medicine for his research on the health effects of light. In 1910, John Kellogg published Light Therapy, in which he described the use of light in the treatment of diabetes, obesity, chronic fatigue, insomnia, baldness, and many other ailments.

For therapy with red light, it is enough to purchase an infrared lamp and screw it in instead of the usual one.We recommend turning it on all night.

Research has shown that the best sleep quality requires a state of thermoneutrality. It is achieved when the air temperature in the room is 30-32 degrees, if you sleep without pajamas and blankets, otherwise – 16-19 degrees. That is, if you sleep in pajamas and / or under a blanket, then the room should be pretty cool. Above or below these ranges, sleep duration decreases.

Their influence on our physiology is underestimated by many.However, electromagnetic fields can also inhibit the activity of the pineal gland, which produces melatonin and serotonin, not to mention the other

negative consequences

. Various devices emit fields with a higher vibration frequency than the electromagnetic field of our body. For example, a household electrical network generates at a frequency of 50-60 Hz, while our brain generates a field with a frequency of 2 Hz during sleep. This frequency divergence can make it difficult to fall asleep or transition out of deep sleep if you do fall asleep.The brain tries to bring the frequency of generation of its own electromagnetic field in line with the frequency of the external field.

Ideally, you need to protect yourself at night from the effects of various artificially created fields. Unfortunately, in a megalopolis, this is almost impossible. But you can at least reduce the number and their intensity. There is another way: to use a device that generates an electromagnetic field with a frequency close to natural for humans. It is believed that in this case, the mitochondria in the cells of our body work with the greatest efficiency, which allows us to prolong the life of cells and all systems of our body.

When you go to bed, it is best to do an exercise that will calm your nervous system and even out your heart rate. This can be meditation, breathing exercises, aromatherapy, and even massage. Your goal is to relax and fall asleep as soon as possible. Once you’ve found the remedy that works best for you, use it every night.

As Aristotle said, “We are what we regularly do. Then perfection becomes not an action, but a habit. ”

This will reduce the likelihood of waking up due to the urge to use the toilet.Or, at the very least, reduce the frequency. It is also advisable to refrain from eating during this period, since the digestion process will prevent the body from slowing down its metabolism.

This will also reduce the likelihood of waking up in the middle of the night. You can also eat a high protein snack a few hours before bed, this will give your body a serving of L-tryptophan, which is needed for the production of melatonin and serotonin.

If you are involved in athletics, then pay attention to the following research.Taking protein before bed improves post-workout recovery. The amino acid level rises rapidly and is maintained throughout the night. Taking proteins increases their production in the body itself (311 ± 8 versus 246 ± 9 micromoles • kg for 7.5 hours). Muscle protein synthesis increases by about 22%.

This raises blood sugar and makes it difficult to fall asleep. Later, when your blood sugar drops below normal (hypoglycemia), you may wake up and not be able to fall asleep again.

These carbohydrates can stimulate the production of tryptophan and serotonin, which are involved in the mechanism of sleep. At the University of Sydney, a study was conducted on 12 men between the ages of 12 and 35. They all had no sleep problems. The experiment lasted three weeks, and once a week they spent a night in the laboratory.

At first, the subjects abstained from food for five hours. After which they proceeded to a meal, and after a few hours they went to bed. The menu was the same: rice with steamed vegetables in tomato puree.But the type of rice and meal times changed each time. Jasmine rice was served for the first time, and after one hour they called out. The second time, jasmine rice was served again, but already 4 hours before bedtime. For the third time, long grain rice was used in the dish and also 4 hours before lights out.

Researchers changed the type of rice to assess the effects of high and low glycemic index carbohydrates. Jasmine rice has a high index, long grain rice has a low one. When the meal took place 4 hours before going to bed, the process of falling asleep took an average of 9 minutes.When eating jasmine rice one hour before bedtime, the time to fall asleep averaged 15 minutes. The subjects fell asleep the longest after eating long-grain rice 4 hours before bed – an average of 18 minutes. Nutrition has no other effect on men’s sleep. The mechanism of influence of the glycemic index on sleep has not been elucidated by scientists. These carbohydrates are thought to increase the levels of tryptophan and serotonin, which makes us sleepy, but no precise measurements have been made of these substances. The researchers also note that the addition of protein foods may change the research results.

What foods contain useful carbohydrates:

If you increase your body temperature before bedtime, it will decrease when you are already in bed, which will make it easier to fall asleep.

Unlike the rest of the body, the legs are often cold at night, because blood circulates through them the worst. Research shows that putting on socks before bed reduces the likelihood of waking up from the cold. Alternatively, you can place a heating pad or hot water bottle on your feet.

As mentioned above, it is very important to sleep in TOTAL darkness. But since this is not always possible, especially in the city, a soft eye mask may help you.

Better yet, remove the TV from the bedroom. Ideally, throw this hellish box out of the house. Watching television unnecessarily stimulates our brain and impairs the functioning of the pineal gland, making it very difficult to fall asleep quickly. We also remind you that in the light of the TV screen there is a high proportion of the blue spectrum, the dangers of which we also wrote above.

White noise or the sounds of nature, the sound of the ocean or the forest have a pacifying effect on someone. Personally, I like the

Dr. Jeffrey Thompson – Delta Sleep System


Below are the patterns of brain activity characteristic of different states:

It does not matter what: a story, a novel, a story, a historical description. The biographies of famous people are going well. Of course, if their lives can be described in terms from the title, the adventures of Iggy Pop or Malyuta Skuratov will not inspire you to do something sublime.

Keeping a journal is also a great way to relax and get in a good mood before bed. It is enough to devote five minutes before bedtime to this, write down your thoughts, experiences and events for the day, thank life for another day lived. This habit is very good at helping not only to fall asleep quickly, but also gives you the opportunity to evaluate the events of the day, look at them from a different angle, perhaps change your attitude towards them. The main thing is to find a reason for yourself to be grateful.

Perhaps it makes no sense to somehow substantiate this thesis. If you do not understand why drugs are bad, including for sleep, we recommend that you contact a narcologist.


some people

caffeine is not processed properly, which is why it affects the body for a long time after consumption. Therefore, even an afternoon cup of coffee or tea will not let such “lucky ones” fall asleep at night. Note that some medications also contain caffeine.

Although alcohol makes many people drowsy, this is a short-term effect. Drunk people often wake up and fall asleep again for a long time, being half asleep. Alcohol also makes it difficult to enter the deep sleep phase, during which the brain and body recover best. This explains why so many people rely on alcohol to fall asleep, but in the end it only makes insomnia worse. The effect of falling asleep quickly in the first half of the night is completely neutralized by shallow and intermittent sleep in the second half.

The stage of the so-called slow-wave sleep (SWS) increases under the influence of alcohol. However, it suffers from REM sleep, during which we dream and the brain is supposedly processing memories of the past day.

Exercise regularly for half an hour a day will improve your ability to fall asleep quickly. But do not exercise in the evenings, on the contrary, it will prevent you from falling asleep. The best time to practice is in the morning.

This tip has a ton of profits, but we’ll only touch on those related to sleep.Being overweight increases the risk of sleep apnea, which can seriously impair sleep quality. There is also an inverse relationship: lack of sleep provokes weight gain. So review your diet and eat a healthier and more balanced diet. An important point: by limiting yourself in food, it is very important to get enough sleep every day. According to


, dieters lose more than half of their weight as fat in this case. For those who don’t get enough sleep, fat accounts for only 25% of the weight lost.In addition, lack of sleep increases levels of ghrelin, the hormone responsible for hunger, and also reduces overall energy expenditure.

Of course this is not real acupuncture. Probably all of you remember such a concept from childhood as

and Kuznetsov’s

iplikator. This is a fabric backing on which small plates with short plastic spikes are evenly sewn. According to research, while lying on such a mattress, a whole range of different “beneficial” hormones are produced, including endorphin and melatonin.In particular, such pseudo-acupuncture very effectively improves the quality of sleep, and in some cases relieves insomnia.

Such a mattress can be easily made by yourself, Kuznetsov’s iplikator is widely available for sale.

This is especially true for sugar, cereals and pasteurized dairy products. Hypersensitivity reactions can include constipation, bowel upset, bloating, gas and other troubles.

A 1987 study found that most babies with poor sleep were in fact milk allergic.71 infants were divided into three groups: 1) with sleep disorders, 2) with symptoms of milk allergy (many of them also slept poorly), 3) a control group, without information about the quality of sleep and the presence of allergies. Groups 1 and 2 showed signs of milk allergy, and when milk was removed from their diet, sleep quality improved markedly. The return of milk again led to the onset of insomnia.

This hormone runs like a red thread throughout the article. Melatonin increases sleepiness, helps you fall asleep faster and wakes up less often, improves the body’s rest during sleep, and reduces fatigue during the day.This natural substance produced by our body has beneficial effects on a number of other physiological aspects in addition to sleep.

It is best to naturally increase your melatonin levels by exposure to bright sunlight during the day. And also you can use fluorescent lamps, I use Philips goLITE BLU Light Therapy Device.

Melatonin is available as a dietary supplement. You shouldn’t take it daily because it can have negative effects. However, it will be beneficial to take it for a week every month, three hours before bedtime, 1-3 mg.

Vitamin B12 not only increases our energy during the day, but also stimulates the production of melatonin at night. Also, this vitamin contributes to a more intense drop in melatonin levels in the morning, which makes it easier to wake up. However, the positive effect of B12 in sleep disorders was not observed in all subjects.

Before embarking on experiments to improve your sleep, it would be good to fix some starting point in order to evaluate the results of your efforts later.To do this, you can




and pass the ASI analysis (Adrenal Stress Index). We are interested in fluctuations in the level of some hormones produced by the adrenal glands during the day.

The level of hormone production changes with some cyclicity. The highest concentration is achieved in the morning, the lowest at night. ASI analysis involves taking saliva samples throughout the day: before breakfast, at noon, at lunchtime, and before bed. Cortisol levels in the early morning should be highest compared to the rest of the day.He gives us strength and energy at the beginning of the day. In a healthy person, the cortisol concentration graph is approximately the same as that presented above. Noticeable deviations indicate a problem.

High cortisol levels at night indicate that you have difficulty relaxing after daytime stresses and have difficulty falling asleep. It also shortens REM sleep and prevents you from fully resting during the night, depriving you of energy in the morning.

If the level of cortisol is normal during the day and in the evening, but too high in the early morning, then this indicates too early rise (4-6 hours) and lack of sleep.

The third characteristic type of graph: the level of cortisol is consistently high throughout the day. This is indicative of chronic stress when the adrenal glands are no longer able to cope with the high production of dehydroepiandrosterone (DHEA) to compensate for cortisol levels.

The situations described can have very serious consequences for human health, and not only for the quality of sleep. Possible weakening of the immune system, decreased intensity of skin renewal, muscle tissue degradation, weight loss and osteoporosis.

Also ASI-analysis can help in getting rid of the following ailments:

  • hypoglycemia;
  • migraines;
  • osteoporosis;
  • memory impairment;
  • low libido;
  • decreased body temperature.

We hope these tips will help you regain control over your sleep and, as a result, your health. What methods do you use to improve sleep?

How to turn off your brain when you can’t stop thinking

If you ask a psychologist what problems most often arise in people who have their own business, he will no doubt answer that each of them at least once complained about sleep problems.Yes, it seems that entrepreneurs are really complete laymen in this business. As a reward for their courage, freedom from tight schedules and pressure from above, most of them have never been able to escape the side effect of these enormous benefits – insomnia.

It turns out running your own business is a lot of stress!

You may be in bed with a million new ideas spinning in your head: “How can I get this damn conversion higher? Maybe increase your social media presence? Or hire new copywriters? It’s time to fire Sergei, otherwise he’s completely relaxed. ”You may have already dozed off, but, suddenly waking up, desperately trying to force yourself not to forget some extremely important, as it seems to you at that moment, detail. Or maybe you are just worried and go to bed immersed in dark thoughts about the future of your business, smoothly flowing into reflections on the failure of you as a person and the futility of being.

If you saw yourself in these lines, then the next sentence should henceforth become your credo. Print it on a piece of paper and hang it in your bedroom:

Working for yourself and getting a good sleep are not the things from which you have to choose only one.

Thanks to the advice in this article, you will very soon be able to shake off what is stopping you from being the captain of your own ship and enjoying a fantastic night’s rest.

You don’t understand how important sleep is

The fanatical urge to work the night away, common among startups, is a sign of amateurism and shortsightedness.

I think that many at least once, being at a business meeting, witnessed a conversation between two young businessmen, each of whom, with pride in his voice, tried to convince the other that he sleeps less.Personally, these guys remind me of two cocky boys in the sandbox, arguing about whose cake will last longer, and not noticing how the rain begins.

Looks pretty funny, but if you think about it, there is nothing funny about it – some entrepreneurs do crazy experiments on themselves, the goal of which is to drastically reduce their sleep time. And then they walk around like zombies and break down on employees with or without reason.

It is generally accepted that a person needs 8 hours to get adequate sleep.Some people take 7 or even 6 hours to feel great. In any case, if during your sleep the body does not have time to fully recover, the consequences are unlikely to please you.

Charles Chaisler, an expert at the Harvard Medical School of Sleep, has shown that sleeping for four hours for five nights in a row has the same effect on memory, attention, and thinking speed as being drunk.

Although four hours of sleep for five days is a rather extreme situation, it is safe to assume from this study that sleeping less than you should consistently end up with as much performance degradation as you would get. after one or two glasses of beer.

What it’s all about: Sleep is extremely important for the mental functions you need as an entrepreneur. You may be able to sleep less than your body needs, but that will only mean that you work hard … and not wisely.

9 Tips for Overcoming Insomnia and Working More Effectively

1. Review your relationship with coffee

If this miracle drug is your favorite productivity tool, it will inevitably lead to insomnia.And even if now you think you are sleeping perfectly despite the huge daily doses of caffeine, later this can radically change. Not for the better, of course.

Over time, you will definitely develop (if not yet) an abstinence syndrome, which is expressed in night grinding of teeth (do not mind the enamel?), Sleepwalking (one of my acquaintances almost jumped from the balcony during night walks) and nightmares (brrr …).

In this regard, I sincerely urge you: give up coffee or reduce its use to a minimum.Lack of willpower? Then replace it with other, healthier drinks, such as orange juice, green tea, or ginger tea. Better yet, get in the habit of eating a banana or a handful of nuts in the morning – they will quickly fill your body with energy and make you more productive.

I reread the paragraph – as if it were a clipping from some women’s magazine. Yes, gentlemen, it’s trite. So what to do? This is really helpful advice that everyone has heard of, but which nobody follows a damn (sorry for my French).So, let it be repeated one more time – suddenly at least someone will be illuminated by awareness.

2. Watch what you eat before bedtime

Despite the fact that this article is mostly devoted to psychology, it is impossible not to mention this, because the mental state (including the quality of sleep) is very much related to nutrition. More than you imagine …

If you eat foods high in sugar before going to bed, you get a surge of energy, which means that you will toss and turn in bed for longer than you would like.Why waste the time you need for healthy sleep? Eat fewer sweets and prefer “good” fats and proteins, which include boiled eggs, dairy products, light scrambled eggs, salad without mayonnaise, honey. All this is perfect for an evening snack. The main thing is not to overdo it with the quantity.

3. Leave your iPhone in another room

During the daytime, smartphones will undoubtedly greatly enhance our productivity.But just because you can check your email and actually control every aspect of your business when you fall asleep doesn’t mean you should. Think for yourself: at best, you will start implementing good ideas tomorrow, and at worst, you will already start to get nervous about the bad news and difficulties your company may face.

Leave your smartphone charging in another room. Turn it off.

4. Find a way to write down thoughts from the category “THIS IS SUPER-SUPER-SUPER-IMPORTANT”

You are an entrepreneur, which means that you have 150 ideas in your head regarding what you should or could do to improve your business.Naturally, your subconscious is going to give you nightly “epiphanies”. And of course, these will be some of the best ideas you have ever had.

The secret is to keep a notebook next to your bed. When you can’t sleep because your brain is overwhelmed with good ideas, write them down so that nothing remains in your head that is not on paper. For thoughts of concern, this also works by the way.

5. Calm down before bed

Going to bed right after a heated email dispute is stupid.”Doing” and “sleeping” are two completely different modes of your brain, and it takes time for your subconscious mind to switch from one mode to another. In order for your business to be guaranteed to be effective, you need to create your schedule so that you have at least two hours of rest before bed.

A tip for those who are ready to get serious: dim the lights 45 minutes before bed. In 30 minutes, disconnect all electronics. Talk to your family. Read a book.Sit in silence (if possible).

6. Make your bed a sacred place for sleeping only

Do not defile your bed by using a laptop. Even in the morning. You can watch a little TV to distract yourself from business and clear your head from thoughts. And you certainly know what a “magical” effect a boring book has: just read a couple of pages and you are already asleep. But the work has to stay outside the bed.Place your laptop in another room, next to the iPhone.

7. Don’t skimp on amenities

You are an entrepreneur, which means that your time is of great value. You don’t just spend a third of your life in bed – the quality of your sleep determines the practical results you get the rest of the time. Make your sleep quality as good as possible.

The need for production costs is obvious to any businessman. The fact that a comfortable mattress will pay dividends in the form of increased productivity shouldn’t be in doubt either.Sleep is not the thing to economize on.

8. Plan your day to have some free time in the morning

Many people believe that a hard sleep schedule is very important, so it is necessary to force yourself to get up early, at the same time every day, and without delay. However, if you are struggling with severe insomnia, chances are that most of your anxiety is due to thoughts of not getting enough rest before your 8am appointment.

So, at least for a few weeks, try this: do not plan any activities earlier than 10-11 a.m. Allow yourself a nap occasionally if you need it. Get rid of the habit of worrying about getting up early. You are already so worried that you cannot sleep. You don’t need extra excitement. When you sleep better, you can set your alarm for an earlier time.

9. Let yourself think

Many people with long-term sleep problems force themselves to fall asleep as soon as they are in bed.You probably cursed yourself for going to bed, and thoughts immediately begin to swarm in your head, right? This is most likely due to the fact that your body has forgotten how the process of falling asleep occurs in a normal state. Still would! You’re an entrepreneur.

Therefore, the last piece of advice – be more indulgent towards yourself. If this is not the first time you have trouble sleeping, you may be getting angry with yourself too quickly. Try to get rid of the constant thoughts that another disgusting night awaits you, and you, with a high degree of probability, will solve your problem.

Instead of beating yourself up for thinking too much, do the opposite: systematically replay your day in your head, trying to remember every detail. You will soon find yourself thinking about unusual, strange things – which means that your body is on the verge of falling asleep. Ignore it and don’t worry about not falling asleep – just let your brain do its thing.

If that doesn’t work, here’s another simple and very effective way to fall asleep (I myself use it when I can’t sleep). Relax and start acting out ‘s delusional dialogue. Mentally say the first thing that comes to mind. First, it will be your voice, then the voices of your friends or relatives will appear. Do not be alarmed and do not think where they come from. Just do your thing. Soon, delusional thoughts will flow into images. A cat playing volleyball, a table turning into your grandmother, are all signs that you are in the home stretch. Now the main thing (as in the previous tip) is not to stop.

If you are an entrepreneur and insomnia is having a detrimental effect on your thinking ability, preventing you from achieving your goals, do not put up with it. By following the above guidelines, you can get rid of it once and for all.

Adapted from Entrepreneurial Insomnia: How to Shut Off Your Brain When You Can’t Stop Thinking.

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What nightmares talk about. Dreams according to Freud and not only – RIA Novosti, 10/13/2020

What nightmares talk about. Dreams according to Freud and not only

120 years have passed since the release of Sigmund Freud’s famous book “The Interpretation of Dreams”. This work revolutionized not only psychology, but also culture, … RIA Novosti, 13.10.2020

2020-10-13T08: 00

2020-10-13T08: 00

2020-10-13T08: 10


christopher nolan

jennifer lopez

tom cruise

sigmund freud



what to watch

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MOSCOW, October 13 – RIA Novosti. 120 years have passed since the release of Sigmund Freud’s famous book, The Interpretation of Dreams. This work revolutionized not only psychology, but also culture, because it was the first to express the idea that night visions are not mystical messages from the outside, but a product of our unconscious. How to explain obsessive nightmares, why flying in a dream is always a good sign, and what films on this topic to watch – in the material of RIA Novosti.A Sign of Fate or a Cry of the Subconscious Remember what you dreamed today. Most likely, you will have to strain. The answer “nothing” is not accepted: according to studies, on average a person dreams about two hours per night and sees from four to six “pictures”. However, the brain most often carefully (and quickly) erases them. Previously, dreams were considered to be signs of fate sent from above: they went with them to interpreters or checked the meaning according to dream books. However, Sigmund Freud explained that the matter is not in divine providence, but, on the contrary, in the inner world.”Freud’s book” The Interpretation of Dreams “does not lose its relevance. But after all, a paradox, like any genius, he eventually slowed down the development of psychoanalysis, because almost everything has already been said: to this day nothing revolutionary new in this area has been discovered,” says the candidate psychological sciences and somnologist Alexey Melekhin. At the same time, Freud’s work did not become a bestseller right away – the first edition was not sold out for a long time. True, they were later appreciated, and the publication in Russian, by the way, appeared already in 1913. The idea, in short, is this.”In a dream, something appears that you pushed into the depths of the subconscious during waking. Here your real” I “meets itself,” Melekhin explains. Freud uses a very vivid metaphor, comparing it to political censorship: the subconscious mind is forced to speak about the most secret fears and desires in hints, because it is afraid of punishment. “The Cabinet of Dr. Caligari” (1920).The hero’s dream is quickly becoming one of the most common techniques used to justify incredible plot twists and inconsistencies. In the end, everything that happens may turn out to be a dream. At the same time, the genre varies from light comedy (“Ivan Vasilyevich changes his profession”) to the most complex detective thriller (“Mulholland Drive”), from melodrama with detective elements (Spanish “Open your eyes” and its famous remake “Vanilla Sky” with Tom Cruise) to parables (“Spirited Away”). After the recent release of Christopher Nolan’s Argument, where the director explored the phenomenon of time, his other work, Inception, comes to mind.The film about a talented thief who can penetrate other people’s dreams, at the box office has collected more than $ 800 million and won four Oscars at once. Ten years earlier than Nolan’s characters, Jennifer Lopez appeared in someone else’s head as a psychiatrist from the film “The Cell” (2000). True, with the best of intentions – after all, she was looking in the maniac’s head for clues about the whereabouts of his victims. The film “Jacket” (2005) with Adrien Brody touches upon the vast topic of lucid dreams: with practice, you can really control the plots of night dreams.The hero of the tape mentally went to the “world of the future”, only after completing a certain ritual – putting on a straitjacket and sitting in a cold closet. Stephen from the Science of Sleep art house is a young man lost between reality and his dreams, as well as his sweetheart, played by Charlotte Gainsbourg. Peculiar special effects – like polyethylene water – are praised by some spectators, others scolded. However, the film is absolutely precisely built according to the laws of dreams: sometimes it is just as inexplicable and irrational.Each of us has a scriptwriter in our heads who approves the program of “screenings.” “Dreams vary depending on the actual experience and the socio-cultural context in which the person is placed,” says Melekhin. And also – from age and especially from gender. So, according to the psychologist, among the frequent nightmares of his patients are insurmountable physical obstacles (stairs without railings, escalators sharply going down or up), attacks by maniacs, conflicts with colleagues. Whereas men usually fight in their sleep, “which reflects their fears, and is also an indicator of psychological burnout.”If a person is very shy, does not like to perform in front of the public, but he has to do it, he can dream about himself on the street or in another crowded place without clothes. Failures in exams or when answering at the blackboard torment in dreams not former failures at all, but, on the contrary, perfectionists who are afraid not to cope with the next task. Control freaks have another nightmare – driving in an uncontrollable car: how the inability to take control of the situation. If from time to time you have to flee from the chase at night – some problem clearly outgrows the permissible limits.But to see your death in a dream is not at all a warning of fate, but a signal from the subconscious that you need to reset some business by starting all over again. Falling into the abyss can be a hidden message about the inability to cope with significant difficulties at work or in your personal life. At the same time, just flying is a very good sign. Interpretations Late for a plane or train is interpreted by most eminent experts, including Ian Wallace (The Complete Dictionary of Dreams), as a sign of congestion, fatigue. However, Melekhin tells how he works on this plot according to the principle of free associations: when the word “train”, his patient, a young man, comes to mind “work”, and upon hearing the verb “be late,” you must make sure to catch up to 30 “.Thus, a compulsive nightmare may express his career fears or concerns about not having accomplished enough in the profession.


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Christopher Nolan, Jennifer Lopez tom cruise, sigmund freud, psychology, movies, what to see, movies and TV series, movies 2020, the best films

MOSCOW, October 13 – RIA Novosti. 120 years have passed since the release of Sigmund Freud’s famous book, The Interpretation of Dreams. This work revolutionized not only psychology, but also culture, because it was the first to express the idea that night visions are not mystical messages from the outside, but a product of our unconscious. How to explain obsessive nightmares, why flying in a dream is always a good sign, and what films on this topic to watch – in the material of RIA Novosti.

A sign of fate or a cry of the subconscious

Remember what you dreamed about today.Most likely, you will have to strain. The answer “nothing” is not accepted: according to studies, on average a person dreams about two hours per night and sees from four to six “pictures”. However, the brain most often carefully (and quickly) erases them.

Previously, dreams were considered to be signs of fate sent from above: they went with them to interpreters or checked the meaning according to dream books. However, Sigmund Freud explained that the matter is not in divine providence, but, on the contrary, in the inner world.

“The book of Freud” The Interpretation of Dreams “does not lose its relevance.But after all, a paradox, like any genius, he eventually slowed down the development of psychoanalysis, because almost everything has already been said: to this day nothing revolutionary has been discovered in this area, “says Aleksey Melekhin, candidate of psychological sciences and somnologist.

Bestseller with Freud’s work did not immediately become this – the first print run was not sold out for a long time. True, then it was appreciated, and the publication in Russian, by the way, appeared already in 1913.

The idea, in short, is this. pushed into the depths of the subconscious during wakefulness.Here your real “I” meets itself, “Melekhin explains. Freud uses a very vivid metaphor, comparing it to political censorship: the subconscious mind is forced to speak in hints about the most secret fears and desires, because it is afraid of punishment.

” In obsessive dreams the psyche is trying to complete the gestalt: firstly, to point out an event that greatly affected you, secondly, to find an answer to an unresolved question, and thirdly, to work out strong fears. Finally, emotional overheating can be expressed so simply – for example, if you play computer games at night, ”says Victoria Dubinskaya, head of the creative association of psychologists.


Filmmakers quickly appreciated the incredible possibilities of sleep as a means of storytelling and used it already in the first silent films, for example, in the film “Cabinet of Dr. Caligari” (1920).

The dream of a hero is quickly becoming one of the most common techniques used to justify incredible plot twists and inconsistencies. In the end, everything that happens may turn out to be a dream.

The genre at the same time varies from light comedy (“Ivan Vasilyevich changes his profession”) to the most complex detective thriller (“Mulholland Drive”), from melodrama with detective elements (Spanish “Open your eyes” and his famous remake “Vanilla Sky” with Tom Cruise ) to the parable (“Spirited Away”).

After the recent release of “Argument” by Christopher Nolan, where the director explored the phenomenon of time, I remember his other work – “Inception”. The film about a talented thief who can penetrate other people’s dreams, at the box office has collected more than $ 800 million and won four Oscars at once.

Ten years earlier than Nolan’s characters, Jennifer Lopez appeared in someone else’s head as a psychiatrist from the movie “The Cell” (2000). True, from the best intentions – after all, she was looking in the maniac’s head for clues about the whereabouts of his victims.

The film “Jacket” (2005) with Adrien Brody touches upon the vast topic of lucid dreaming: with practice, you can really control the plots of night dreams. The hero of the tape mentally went to the “world of the future”, only after completing a certain ritual – putting on a straitjacket and settling in a cold closet.

Stefan from the Science of Sleep art house is a young man lost between reality and his dreams, just like his beloved, played by Charlotte Gainsbourg.Peculiar special effects – like polyethylene water – are praised by some spectators, others scolded. However, the film is absolutely precisely built according to the laws of dreams: sometimes it is just as inexplicable and irrational.


It is as if a scriptwriter is sitting in our heads, who approves the program of “shows” every night.

“Dreams vary depending on the actual experience and the socio-cultural context in which the person is placed,” says Melekhin. And also – from age and especially from gender.

So, according to the psychologist, among the frequent nightmares of his patients are insurmountable physical obstacles (stairs without railings, escalators sharply going down or up), attacks by maniacs, conflicts with colleagues. Whereas men usually fight in their sleep, “which reflects their fears, and is also an indicator of psychological burnout.”

“They say that if you have a dream, it’s a telegram from the Universe, and if you have a nightmare, then it’s a subpoena,” adds integrative psychologist Milana Kuzmina.

If a person is very shy, does not like to perform in front of an audience, but he has to do it, he can dream about himself on the street or in another crowded place without clothes. Failures in exams or when answering at the blackboard torment in dreams not former failures at all, but, on the contrary, perfectionists who are afraid not to cope with the next task.

Control freaks have another nightmare – driving in an uncontrollable car: as the impossibility of taking control of the situation. If from time to time you have to flee from the chase at night – some problem clearly outgrows the permissible limits.But to see your death in a dream is not at all a warning of fate, but a signal from the subconscious that you need to reset some business by starting all over again.

Falling into the abyss can be a hidden message about the inability to cope with significant difficulties at work or in personal life. At the same time, just flying is a very good sign.

“It is interesting that everyone in the sky behaves differently: some wave their hands like birds, others just hover like an airplane. Some are high in the clouds, some are barely rising above the ground,” says Victoria Dubinskaya.- But the important thing is that all this will not be dreamed of by a person experiencing stress, tortured. Such visions are associated with the release of internal energy, due to the influx of creative forces. Therefore, they often fly in their dreams precisely in childhood. ” is working on this plot on the principle of free associations: when the word “train” his patient, a young man, comes to mind “work”, and when he hears the verb “be late”, he recalls that he recently saw an article in the magazine “What must be done before 30 “.Thus, a compulsive nightmare may express his career fears or concerns about not having accomplished enough in the profession.

“Working with sleep is a bit like reading a literary text. And here and there, you must first perceive what is proposed, not rush with interpretation and not strive to immediately assess,” advises Aleksey Melekhin. “Try to analyze what you see thoughtfully. In the end, a dream is a rebus that can have several clues. ”

August 31, 2020, 08:00 Culture Hello again: unforgettable facts about memory 90,000 Why do we jerk when we fall asleep

  • Tom Stafford
  • BBC Future

Photo author, Thinkstock,

Photo caption

Consciousness takes us far when we fall asleep

If you have ever wondered why people falling asleep suddenly twitch their arms and legs, then psychologist Tom Stafford has an answer.

When we put our body into the power of sleep, the brain emits sudden impulses that make our arms and legs twitch. It scares some people, and embarrasses others. These sleepy twitches, they are “hypnagogic convulsions”, literally fascinate me. No one knows exactly what causes them. To me, they represent the side effects of an invisible battle for power over the mechanisms of control in the brain. This battle is fought every night at the line separating wakefulness from sleep.

As a rule, we are paralyzed when we sleep. Even during the most vivid dreams, our muscles remain relaxed and motionless, almost not betraying our inner tension. Events in the outside world are usually ignored. Not that I advise anyone to do this, but experiments show that even if you sleep with your eyes open and someone shines a bright beam of light at you, it is unlikely that this will affect your dreams.

However, the door that separates the sleeping person from the outside world is not closed tightly.The sleeping brain emits impulses for two types of movements. We have a story to tell about each of them.

Martial arts in the depths of the brain

The most typical movements that we make during sleep are rapid twitching of the eyes. When we dream, our eyes move in accordance with what we dream. If, for example, we see a tennis match in a dream, our eyes move, seeing it off in flight. These movements that arise in the dream world elude the control of sleep paralysis; they belong to the waking world.If you see that the eyes of the sleeping person make movements, this is the surest sign that he is dreaming.

Photo author, Thinkstock


Children often startle as they fall asleep

Hypnagogic seizures are a different kind of phenomenon. Most often they are found in children, whose dreams are quite simple and are not a reflection of what is happening in reality. If you dream that you are riding a bicycle, you do not make circular movements with your legs.

Hypnagogic seizures seem to be a sign that the motor part of the nervous system retains some control over the body when sleep paralysis begins to overwhelm it.Instead of a single sleep-wake switch in the brain that controls our sleep (ie, ON at night and OFF during the day), we have two opposite systems. They balance one against the other during the day’s cycle, each trying to take over the levers of the other.

Wakefulness Headquarters

Deep in the brain, under the cortex (the most developed part of the human brain) lies one of these systems. This is a network of nerve cells, which is called reticular ( from Latin reticularis , “reticular” – Red .) the activating system or reticular formation. It is located in the central regions of the brain stem, i.e. those parts of it that control basic physiological processes, such as breathing.

Photo author, Thinkstock


Irritants from the real world come into our dreams and turn into something fantastic

When the reticular activating system is fully engaged, we feel alert and ready for action. This means that we are awake.

Sleep center

The opposite system to that just described is called the ventro-lateral preoptic nucleus of the hypothalamus. “Ventro-lateral” means that the nucleus is in the lower part closer to the outer shell – the cortex – of the brain. The word “preoptic” refers to the location of the nucleus in front of the intersection of the optic nerves. In English, this system is called VLPO or ventrolateral preoptic nucleus. The VLPO system manages falling asleep.

The nucleus turned out to be near the optic nerve, most likely in order to receive information about the beginning and end of daylight hours and thereby influence our sleep cycles.

When sleep wins

As soon as the mind retreats from its daily work of interpreting impressions from the outside world, the advantage in the battle between the rectangular formation and the VLPO is on the side of the latter. Sleep paralysis sets in.

What happens after that is not entirely clear, but perhaps it is due to the fact that the struggle for control over the motor part of the nervous system has not yet been fully completed. In an instant, victory is achieved in several battles at once.As sleep paralysis takes its toll, the remnants of daytime energy are excited and burst outward in the form of seemingly chaotic movements.

In other words, hypnagogic seizures are the last echoes of the regular regime of daytime control over the motor system.

Photo author, Thinkstock


Animals also often twitch their paws in their sleep

According to some people, they flinch when they dream that they fall or stumble. This is an example of a rare phenomenon, manifested in the fact that external phenomena and stimuli, say, an alarm clock, are built into dreams, become part of them.

This absorption of real-world objects illustrates the amazing ability of our minds to generate believable stories.

When we sleep, the areas of the brain responsible for planning and foresight are suppressed. This allows the human mind to creatively respond to whatever appears to it during sleep wanderings. This is how a jazzman-improviser reacts to the play of fellow musicians, which serves as a source of inspiration for him.

While hypnagogic seizures occur during the struggle between wakefulness and sleep, our mind is also in a transitional state.In the waking world, we must find meaning in external events. In a dream, the mind tries to find meaning in its own activity, which manifests itself in dreams.

When we fall asleep, a veil falls over most of the outside world. Sleepy twitching, being the movements of our physical body, try to attract the attention of the sleeping consciousness to itself (and to the outside world). However, they are built into our dreams, turning into them, for example, into falls.

Thus, there is a gratifying symmetry between the two types of movements that we perform in a dream.Rapid eye movements are dream prints seen in the waking world. Hypnagogic convulsions seem to be traces of waking life that are visible in the world of our dreams.

About the author. Tom Stafford lectures at the Department of Psychology, Sheffield University (England). He co-authored the bestselling book Mind Hacks and has a blog of the same name .

The Ministry of Health gave advice on diet during self-isolation

Moscow.May 15. INTERFAX.RU – Oksana Drapkina, the chief therapist of the Russian Ministry of Health, recommends eating healthy food in quarantine and not often, distracting oneself with physical activity.

“In order not to provoke frequent meals, you need to distract yourself, be active, do work. It is important to keep the diet, the main meals are required – breakfast, lunch, dinner. Minimize snacks and tea with sweets. The last meal is three hours before bedtime, “the press service of the Ministry of Health quotes Drapkina on Friday.

The specialist noted that “a healthy diet creates conditions for optimal functioning of the immune system and, if necessary, a quick and adequate response, the production of antibodies.” This requires “products that support the functioning of the ecosystem of the gastrointestinal tract (GIT): fermented milk products with a low content of fat, which are a source of probiotic crops; cereals, vegetables, fruits, nuts and baked goods provide the body with dietary fiber, stimulating the digestive tract.”

She noted that “a violation of the diet, that is, an increase in food intake, an increase in the portion of food, and the consumption of products with deep technological processing (sausages, savory snacks, chips, crackers, sugary carbonated drinks, confectionery) increase not only the calorie content of the diet , but also increase the load on the enzymatic apparatus of the human body, contribute to the formation of cholestasis and impairment of gastrointestinal motility. ”

“So the gastrointestinal tract is overloaded, which reduces its normal functioning and the formation of an immune response.In addition, the risk of increased body weight, blood cholesterol, and blood glucose increases. Alcohol, in addition to the extra calories, has an adverse effect on the immune system, strongly depressing it, “notes Drapkina.

She advises removing foods high in salt, sugar and trans fatty acids from the diet in order to get rid of the desire to constantly go to the refrigerator – this reduces the possibility of postprandial glycemia ( excess of the norm for blood glucose after meals ).In addition, the diet “should be accompanied by an adequate drinking regime, as well as sleep, work and rest.”

The therapist also recommends to cook at home and consume mainly home-cooked food, while always bringing the dishes to a state of readiness, try to leave raw vegetables and fruits, leafy greens in the diet, if not available, frozen, dried foods can be an alternative. , as well as canned, preferably with a minimum content of salt and sugar.

“With a rare outlet in the store, choose products with a longer shelf life, an example of vegetables – root vegetables (carrots, beets, celery), all types of cabbage, zucchini, pumpkin and others, from fruits – apples, bananas, oranges. An alternative can be and dried fruits. When limiting physical activity, it is necessary to increase the proportion of plant products, sources of dietary fiber in the diet, “Drapkina said.

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Thoughts rule consciousness.Consciousness rules people. And people rule the world … But there is also love.

The main idea of ​​the film is the introduction of someone else’s thoughts into human consciousness. If someone thinks this is fantastic, it means that he simply did not think about it properly.

The core of the plot is the story of how a team of professional thieves, led by Cobb (DiCaprio), usually extracting secrets from the depths of the human subconscious during sleep, must do something the opposite – not steal an idea, but implement it.Christopher Nolan shows us the whole process of how this implementation happens, from the very beginning to the very end. Much of the film is devoted to this. I will describe everything briefly so that my further thought is clear. There will be a small spoiler.

First, the idea penetrates into the mind, consciousness repels it, resists. We see how the guards of consciousness, represented by the guys with guns, are fighting back. Then the second stage begins: consciousness slowly begins to surrender under the influence of external forces, which are personified by Cobb’s team.In the head of Robert Fisher (Cillian Murphy), more precisely in his mind, where all the action takes place, there is a war. Doubts appear. The next stage: the idea takes root. Finale: someone else’s thought becomes his own. Perfect crime succeeded.

Now just think about it. Don’t this kind of crime happen to our minds every day, don’t other people’s thoughts constantly attack us? Simply put, we are under continuous attack, suggestion. Various types of propaganda serve the same function as the Cobb team in Robert Fischer’s head.An example is advertising. We are slipped into thoughts that we need to buy this particular powder, and not another, this particular car, and not another, our consciousness is in a constant struggle with other people’s thoughts. We often resist, but at the same time we do not notice that we are relying, again, not on our own thinking, but on some attitudes imposed on us by other people. Society becomes such a machine when the ideas of the masses gradually become the ideas of each individual taken. Your habits, tastes, clothes, thoughts and feelings – it all feels like your own, but is it really so? Experts in the field of hypnosis argue that it is easy to place a thought in the head of any person, and that after hypnosis, any of us will perceive someone else’s thought as our own.This film is a fantastic embodiment of what was described above.

By the way, Nolan’s idea that in the future industrial empires will be waging wars of a completely different type than now, suggests that it is time to shift the emphasis from the usual thinking that the world is ruled by money, to something else. Thoughts rule consciousness. Consciousness rules people. And people rule the world. This means that it is thought that is the main weapon in this universe. It has always been like this, just few people think about it.Having paid most of the attention to consciousness, one should not forget that still has the greatest value another thing – love. And here, in this mind-blowing story, love is not just an important link. Whether we like it or not, this feeling is the main thing in our life, it is the engine of human existence. And in the film, all this dangerous adventure with the introduction of thought is dictated precisely by the feeling of love, Cobb wants to see his children, he loves them, as well as his wife. Love moves people as much as hate.Don’t forget about it.


Christopher Nolan did his job perfectly, the film turned out to be both spectacular, unusual and, most importantly, smart. This is the value of directors like Nolan, they make the masses think by drawing attention with a good wrapper. And this is good. You can’t have fun all the time, the movie still has to make sense, even if it’s a blockbuster.

Acting at a very good level. There are just a couple of powerful emotional moments here, but Leo didn’t miss the opportunity to show his talent.Well, nobody was allowed to roam around here, almost everyone was given equal attention, with the exception of Cobb, but each character had its own character and was interesting.

For the idea, for the implementation, for the acting and for the amazing music of Hans Zimmer score:

10 out of 10

09 February 2012 | 20:53

Director Christopher Nolan, after the trilogy about Batman and ‘The Prestige’, once again proved that he is a master of his craft: he shot something completely unappreciated and deserves the title of one of the greatest films in history.The complex relationships between characters are also an important part of the plot.

It is necessary to watch the film very carefully so as not to get entangled in the layers of dreams and understand where the reality is. Although the ending is highly controversial, the incipient wobbling of Cobb’s top hints that the final scene takes place in reality.

Characters are good in their own way, even with a small role:

Dominic Cobb (Leonardo DiCaprio) – the main character who goes through the entire film a long-term psychological trauma caused by his wife’s suicide.However, he does a great job and goes back to the kids.

Maul Cobb (Marion Cotillard) – Dominic’s late wife, who became a ghost in his dreams and tries to lock him in the world of dreams. Although she only appears in a few scenes, she is essentially the main antagonist, as she leaves Cobb with insecurity and depression. But awareness of reality allowed him not to succumb to her suggestion.

Ariadne (Ellen Page) – after the third X-Men and Juno, this girl can be represented in any way.Here she appears in the form of an architect of dreams and a devoted assistant, who throughout the film was confident in any situation.

Robert Fisher (Cillian Murphy) – it was he who was planned to introduce the information, but in the course of circumstances became a member of the team. Throughout the film, he demonstrates his dislike for his father and courage while traveling in his sleep.

Eames (Tom Hardy) – a thief who can turn into other people in a dream. Although this ability is used only twice, the character himself demonstrates loyalty to Cobb and strict adherence to instructions throughout the film.After this role, I can quite imagine Tom as Bane.

The plot, thanks to its originality and intricacy, captures literally from the first minutes and thus makes you understand why the film received 4 Oscars. I am sure that no one will regret seeing this film.

10 of 10

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09 February 2012 | 20:19

Name the most harmful parasite for me.Thought. The simple thought of the human mind can build cities. A thought can change the world and rewrite all the rules, so I have to steal it. (C)

It’s amazing how one film can combine such different criteria. For example, the recent brainchild of Christopher Nolan ‘Inception’ (2010) combines the ideology of abstractionism and non-standard echoes of late surrealism, but at the same time a detailed narration with a detailed embodiment of the plot.Nolan’s heuristic approach, expressed in its kind of constructive alternativeism, really amazes the mind and forms a further look at the picture from the very first frames. And after watching, there is a caustic, but uniquely amazing feeling that your brain has just lost its innocence.

Since the beginning of his ‘apotheosis’, which came after the release of the trilogy about the protector of Gottham, Batman, or according to the author’s concept ‘The Dark Knight’ , Nolan has become a world star.And although his previous works (‘Remember’, ‘Prestige’, ‘Pursuit) also found universal acclaim, it was the subtly psychologized thriller about real dreams’ Inception’ that firmly and firmly strengthened his position in cinema. Nolan’s plot is not subject to any antagonism in modern cinema.

In the center of the storyline is a non-standard ‘recidivist thief’ Cobb (Leonardo DiCaprio) , extracting valuable information from the depths of a person’s subconscious when he is in a state of sleep, because it is at the moment of intoxicated with fantasies and dreams that the human mind is most vulnerable …After a huge amount of impeccable machinations, Cobb agrees to a deal with a certain businessman who can give hero nonprofit a chance to return home by eradicating the reputation of the protagonist’s murderer. Cobb will not ‘extract’, but ‘introduce’ information to the enemy about the mercenary’s business, in fact an illegal ‘initiation.’ Together with a professionally organized team of all kinds of dream ‘architects’, Cobb strives for complete control of the target’s mental subconscious.But, as you know, there is no plan without flaws! Someone alternately one step ahead, then steps on the heels of our adventurers.

The acting is directly proportional to the expensive cast, in the style of of the Soderberg set . In addition to DiCaprio, one can highlight the Joseph Gordon-Levitt, Tom Hardy, Ellen Page, and Marion Cotillard , the first two of which have already become the hallmark of the directors … The impressive visuals are impressive, combined with the best compositions by Hans Zimmer and the detailed work of the operator.The abundance of outstanding dialogues, and sometimes polylogs, will be difficult for an unprepared viewer, but this is only a plus. Do not look out for philosophical ideology in the tape. It is necessary to see a concept in it. Nolan perfectly adapted the ending in the style of ‘think it out yourself’, leaving the viewer his own view and aspect of the idea.

10 of 10

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February 05, 2012 | 15:35


Everything is turned upside down.

Initially, I was not really looking forward to this movie. Thought the movie would be too confusing. But when I left the cinema, after watching it, I realized that I was wrong.

This is one of the most original films ever made. I feel sorry for those people who did not understand where the dream is and where the reality is. I want to watch this film.

We’ve got an intriguing and exciting movie.

The cast is excellent. There should be no complaints here even in the commemoration. The actors played just fine. I will not single out any of them, since they all did their job.

Just a fantastic plot. The screenwriter chose an interesting theme for the development of the film. During two hours of viewing, it is impossible to tear yourself away from the screen, as you are afraid to miss something important. The plot develops so quickly that it makes you plunge into this movie with your head. I came to my senses only after the credits ended.

We were very pleased with the special effects. When watching in a cinema, you can clearly see how beautiful it is in dreams.

And of course the musical accompaniment. Hans Zimmer has always created great soundtracks and here he hasn’t lost his face. When his music played during the movie, I got goosebumps.

In general, I want to say that this film is definitely worth watching, as it is truly a masterpiece of Christopher Nolan.

10 of 10

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02 February 2012 | 19:16

I was planning to watch this film for a long time.Almost all of my acquaintances who saw him in the movies simply poured praise, screeched ‘this is something extraordinary, my brain blew up, I could not move away for several days!’, I read enthusiastic reviews. Maybe it was my mistake – I set too high expectations.

Undoubtedly, the effects, sound, scale – everything is done perfectly, well-deserved delight. But for me, all these emissions-falls take too much time, there are too many of them, they are stretched, I had only one thought ‘well, let’s fall as soon as possible!’.

The idea of ​​the reality of reality and the reality of illusion, dreams, the ability to control them – that’s what was most important for me, it was captured. But too much effort has been spent on showiness, on mechanics, everything that attracts a mass audience to cinema. More acting, more interesting dialogues, less special effects – it would have turned out much deeper, although it would not have become a box office picture.

7 of 10

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02 February 2012 | 17:06


It is possible to improve sleep due to reality (c)

Recently, without noticing it myself, I gradually began to move away from modern films and watch films of the late 1990s – early 2000s.And this is what comes to mind – in those years a lot of good, perhaps even brilliant, films were shot. But still, there comes a moment when you want to see something that is at their level in terms of the semantic component, the play of the actors, the plot, with the only difference that the quality of the shooting is different (you quickly get used to the good). Inception is exactly what I just mentioned.

So, ‘Inception’ is a worthy (if not worthy) film of 2011. He has a huge advantage over other paintings – an amazing plot.There is no other word for it! I think the storyline is well thought out. Everything that happens on the screen has a cause, and then – certain consequences. A group of people is engaged in the fact that penetrates into other people’s dreams – does this not already arouse curiosity?

Christopher Nolan piqued my interest with his ‘Dark Knight’, which, frankly, is geared towards the bat-man storyteller. But if the ‘Knight’ could not gather around him a large number of positive reviews (and all that can be found are either written by Batman fans, or contain admiration for Ledger’s ingenious game), then ‘Inception’ can win over absolutely any viewer who loves good movies.

The film won an Oscar for Best Visual Effects. Large-scale, instantaneous, dramatic changes in the environment that will shock any viewer – this is another (quite weighty, by the way) reason to watch this film. People have always enjoyed looking at things that can never happen in the real world. Everyone would like to see houses grow out of the blue, endless corridors appear, roads bend in all directions. And all this – in a matter of seconds.

Finally, you can begin to reason about the actors, their roles and how they fit together.About DiCaprio I want to say one thing – keep up the good work. His last roles (‘The Beginning’, ‘Island of the Damned’) were played superbly. You believe him, you start to empathize, feel with him all his joys and misfortunes. Gordon-Levitt and Page do well in their roles as ‘protagonist’s assistants’. It’s nice to see them work in this film, both individually and as a team. They, too, are important characters in what is happening. A difficult task lay on the shoulders of the actors, but they masterfully coped with it.Separately, I would like to say about Marion Cotillard and her role in this action. Her character is the most controversial and mysterious in this whole story. But everyone has to figure this out for themselves, therefore, in order to avoid spoilers, I just want to say that I liked her role. She caused many emotions associated with both her and the hero Leo. I would like to admit that the last roles of Cotillard (‘Johnny D’, ‘The Beginning’) are no worse than those of DiCaprio.

So … The film is very good. It contains many different elements that will impress any, even the most demanding viewer.Here you have a unique, new, mysterious plot. And variegated actors – both world-famous stars (DiCaprio, Cotillard), and promising, yet not so popular people (Gordon-Levitt, Page). And large-scale special effects that take place, if not every second, then every minute for sure. And amazing soundtracks (for which, by the way, the film also received 2 Oscars).

Thus, I believe that this picture confidently ascended the pedestal of the ‘best films of our time’ and deservedly took its place of honor there.

10 of 10

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February 01, 2012 | 23:41


The main rule of reality is not to get confused in your illusions

I needed to watch the movie 2 times before I figured it out.where is reality and dream. But, I cannot say that this is a minus. Even, perhaps, the opposite.

Before watching the film, I heard an incredible soundtrack – strong, all-encompassing, solemn music. I just fell in love! Moreover, the composer is familiar to me from other, no less amazing melodies.

The plot of the film is very fantastic, unreal, similar to someone’s incredible dream. And it is interesting for those who constantly see strange, incomprehensible dreams. You involuntarily begin to think – maybe all kinds of engineers are getting into your head and experimenting with implementing the idea? Or are you someone’s projection in a dream of another person?

This film allows you to look at the world of dreams in a new way, it concerns the most intimate and inexplicable, but which is impossible to do without, every person has it – the unconscious.It is a dream that is our brightest unconscious, and what we see in a dream is our projection, our idea! We ourselves are the architects of our sleep!

The play of actors, the setting, the atmosphere itself – everything corresponds to the world of our fantasies, everything seems unreal, but the maximum possible! It’s as if you’re really asleep and everything that you see on the screen is not a movie, but your own dream. Each actor corresponds to his character, tells his story, reveals him.

Places of action – everyone sees what he wants – for me all the places were very familiar – I really saw many in my dreams – this is a secluded street in Vienna, where it smells of flowers and delicious pastries, then this is a snowy slope where there is a strong frost and wind whistling in your ears, or a fantastic heavenly city in which only you live…

Everything in this film is so familiar, as if you were watching not a movie, but an amazing dream …

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February 01, 2012 | 18:57

Fantastic fantasy.Amazing. I have never liked films of this genre. But out of respect for the acting genius, DiCaprio decided to take a look. And now I am delighted.

Very pleased with the game, not a single superfluous image. I especially liked Hardy – his skills are improving day by day, this guy has a great future. He did not even concede to the main character, very unobtrusive, light and at the same time charming work. I can also note Gordon-Levitt – a charismatic actor, in fact, his role is rather unremarkable, but he works so subtly and with subtle humor that the image of Arthur is remembered and makes you smile a couple of times.The roles of Saito and Fischer are quite good (although he was a little ‘puppet’). I was not impressed by the role of Cotillard, performed as always at the level, but I can not call it her best work. I didn’t like Ellen Page at all, somehow banal and grayish, especially against the background of such actors. DiCaprio is inimitable as usual, he no longer needs praise and introduction. But I don’t know – either it seems to me, or really he is gradually becoming an actor with a role, and this is bad. I would like to believe that this is not so.

The direction is excellent, all the wisdom and ideas of the storyline are very clear and understandable to the viewer, which is quite complicated for those who are in the tank (like me, the topic of lucid dreams is a novelty for me). Despite the large amount of material and intricate plot paths, the film is not overloaded, it does not give the impression of abstruse or boring, but looks quite easy. In my opinion, it is not an easy task to achieve such an effect in a painting on such a difficult topic. Nevertheless, the creators are coping with it successfully.

In general, I would like to thank the authors of this creation for 148 minutes of cinema enjoyment. As far as I know, the film was reproached for lack of originality, implausibility, etc. I don’t know, I can’t judge such things – there is not enough knowledge on this topic, and it’s not my task – to analyze the reliability and scientific character. My task as a spectator is to appreciate how pleasant it is to contemplate the picture. I was pleased. Betting 10 out of 10 without dwelling on irrelevant criticism.

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January 28, 2012 | 23:38

Jedi Aragorn

– It’s my subconsciousness.Remember, I can’t control it. (c)

So the long-awaited moment came when I reached the mark of 100 written reviews on this wonderful and best site about cinema. And I thought that a special, hundredth review should be written about a special film. I didn’t break my head for a long time. And I chose Christopher Nolan’s newly minted masterpiece – ‘Inception’. I purchased the license disc on December 21, 2011, but did not dare to watch it right away, because a lot had already been written, shown and said about this film.I couldn’t just take it and watch it. Now the most opportune moment has come – my hundredth review!

First, about the title of the film. More precisely, about the translation into Russian of this very title of the film. I admit, ‘The Beginning’ sounds good, fits almost perfectly to the ear. But Russian distributors translated literally the English word ‘inception’ . The beginning is the beginning, but in Christopher Nolan’s movie , the word ‘inception’ meant something completely different.It turned out that the title of the film and the plot of the film diverged like ships at sea. But this is not a criticism, but only a remark. I’m not the one doing translations.

I liked the plot outrageously. I didn’t get something fundamentally new for myself, but I found it terribly interesting how to transfer everything written on plain paper to the screen. The plot came out as multi-layered, like a cake. An unprepared viewer, who would only be a spectacle and half-naked young ladies of a model appearance, will be completely bewildered after viewing.Not because the film is about dreams, and not because all these intrusions and extractions seem to be bullshit, but because the plot was not taken from the easiest for the so-called summer blockbuster. As I wrote above, the plot is multi-layered, and you can quite easily lose your vigilance if you stop understanding who is in whose dream, who should do what, who wants to implement implementation at all and why. I was very much amused by the review of one of the reviewers here, who wrote in a postscript about the guys who were preparing for an easy movie with shootings and fights, but received a powerful charge of a not quite simple film.

Dreams excite me very much. Indeed, you never know how you fall asleep. You always remember only the basis, the very middle, where all the main events take place. Sometimes I find it difficult to get up in the morning, so I continue to lie in bed. For example, I set the alarm at 10 o’clock in the morning. I hear it and turn it off. And, for example, before 12 noon, I can revise three or four different dreams. And each is like a separate mini-film in which you either participate yourself, or you are a simple observer. Christopher Nolan wrote not just a story about dreams, but provided it with a dashingly twisted and painfully interesting line, where there is a place for people who know how to extract valuable information during sleep. Of course, I would not be too lazy to write the entire plot in full, but it would be ungrateful. Here, so 1361 reviewers wrote their impressions after all …

From the technical side ‘Beginning’ is done just amazingly. Cinematography Wally Pfister is of the highest standard.Typically, in almost all major blockbusters, the cinematographers create a large-scale manner of filming. But it was precisely in ‘Beginning’ of that the cameras created a unique spirit of travel deep into the subconscious. Considering the fact that the film showed dreams in other dreams, that is, a kind of journey into the very depths of Hell, made by Dante Alighieri in the famous ‘Divine Comedy’ , the installation was impeccable in every sense. Lee Smith very carefully and beautifully put each scene in its place, so there is no chaos in the episodes at all.I was very surprised that Lee Smith did not even receive a nomination for ‘Oscar’ ! The sound is simply hypnotic. Particularly impressive is the episode when Ariadne performed by Ellen Page begins to panic upon learning that she is in a dream, and at this time all the elements of sleep are destroyed around her. One cannot but praise the artists. Each dream had its own individual style, which did not come into contact with the styles of other dreams. Elegant suits, fashionable jacket Arthur , youth image Ariadne only delighted the eye without annoying with their colors.Composer Hans Zimmer is currently the main composer in the film industry. This is without any doubt. The music in ‘Beginning’ simply keeps the body tense. Music in a moment when all levels of sleep have collapsed, in an incomprehensible way, gives a signal to the heart to beat faster, and to the ears to enjoy a virtuoso combination of classical orchestral sound with modern electronic notes.

And for all the colossal work of all these brilliant professionals in their field, Christopher Nolan himself stands out with a special halo.Just think, he had a script about dreams ready 10 years before the release of the film. But having correctly assessed his strength and experience, he then decided to leave his venture for a while. And after two triumphant films about Batman , he managed to create his own personal masterpiece. Inside and out, ‘The Beginning’ belongs to Christopher Nolan . It was his genius who came up with this whole large-scale production. Correctly Roger Ebert noticed that this particular film stands out brightly against the general modern background of various sequels, prequels, remakes.The most fresh Alpine air. And with this film, the director simply set, at first glance, an unattainable bar for other directors. Although I will not idealize, it will take a long time before even one similar blockbuster or even a dissimilar blockbuster will be able to get to ‘Inception’ . Bravo to Master Christopher Nolan!

If the script, music, direction, sound, editing, camera work and the work of artists were at the highest level, then what to write about acting? The ensemble is quite excellent.Better yet, the fresh faces of Ellen Page, Joseph Gordon-Levitt, Tom Hardy, Dilip Rao add a unique charm to the film. And Leonardo DiCaprio , as always, fulfills his direct duties with a brilliance inherent only in the actors of the highest echelon. I have nothing against Marion Cotillard , but her voice (I mean not dubbed) does not sound very impressive and pleasant for a Frenchwoman. Or maybe it seemed to me?

That’s how I came to the end.The hundredth review is ready. And I’m incredibly glad that it was written precisely for ‘The Beginning’ of Christopher Nolan! . This film will be able to fall in love. But not to like it – it is unlikely. This will only indicate that you have clearly not reached the viewing level that is required for such films. See you! May the POWER be with you!

10 out of 10

P.s. Should I write that from now on, Christopher Nolan’s Inception is officially on my list of the most favorite films in my life story? Costs!

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January 26, 2012 | 18:26


‘Your mind is a crime scene.’

Nolan hasn’t had a chance to make a bad movie since The Dark Knight. It was necessary to keep the brand and continue to delight the audience. Now he even more so does not have such an opportunity. The thing is that Christopher opened a completely new world for man. The world is exciting and interesting for everyone. The world of sleep. Wasn’t there a desire to get inside a dream and feel like in real life? Very tempting in my opinion.Dreaming and managing – we just thought about it, and Nolan showed it.

This film was the pinnacle of Nolan’s work at the moment. I hope that this is not his last shot and that he will still have films that in a short time will become the best in their genres, and Christopher has everything for this. Every film is practically a masterpiece. Excellent efficiency. Nolan deceives all the laws of physics.

So, let’s move on to the description of the plot.

Experienced Thief Cobb (Leonardo DiCaprio).He is engaged in stealing ideas from people and doing it through their subconscious, while their author is peacefully sleeping. If it is so easy to steal ideas, then you can try to introduce such a thought to a person that is capable of destroying the whole world. This is what his customer Saito (Ken Watanabe) proposes to do. Cobb takes on this adventurous and very difficult business, and many problems await him later.

I don’t understand how it was possible not to give an Oscar for Best Picture. To be honest, The King’s Speech is much weaker than Inception.And I don’t understand how you can ignore DiCaprio as an actor? When will he be given the long-awaited statuette? He plays great, he literally lives with each of his characters, what else is needed for an actor? This moment revolts me to the depths of my soul. I can’t even imagine HOW you need to play to get him a statuette.

I’m not talking about other actors. Here one hundred percent hit on all counts.

And this is Nolan, it seems to me that he would not hurt to take on the coach of our national football team.He achieves the highest skill from everyone.

Joseph Gordon-Levitt and Tom Hardy, Marion Cotillard and Ellen Page, Michael Caine and Ken Watanabe, Tom Berenger and Cillian Murphy. All fit into their roles in a lifeless manner, they all look very organic. And again, surprise, not a single Oscar for acting.

Love how Christopher mixes styles. After all, you cannot call it just a drama or just an action movie or science fiction, and even more so, a comedy. Perhaps this is all together. There are even a few jokes, they are inserted, most likely, in order to relieve the tension of the viewer, because the film captures the head, one might say, they defuse the situation.And it all looks very elegant.

It happens that you watch a movie, you look, you really like it, but the ending spoils the whole impression. The opposite is true, the ending only enhances the effect of watching this film. A similar ending was in another film with DiCaprio, ‘Isle of the Damned’, ambiguous and intriguing, making you think, in principle, Nolan already had this in ‘Remember’. The ending is the segment of the film that is remembered the most, so it is highly discouraged to make mistakes here.

Despite its duration, it is almost impossible to tear yourself away from the film, you immerse yourself in it completely, it does not let go until the very end, at first it seems like a leisurely development of events, but then the necessary dynamism appears and it is quite difficult to keep track of everything, so you need to review this film.

Separately, I would like to note the soundtrack, the music is gorgeous, in general Hans Zimmer has been working with Nolan for a long time. And it does it perfectly. Music only contributes to the perception of the atmosphere that Nolan wanted to convey.

In general, Nolan is one of those people who does not change horses at the crossing, I apologize for such a familiar proverb in this case, his cameraman, composer and editor have been working for a very long time, doing their job excellently.

In general, this film can be called the film of the decade, it opens us a new era of cinematography, and most importantly, this era is open without any 3D. This is a film that is not grounded in special effects, although great, it is a film that is grounded in great idea and acting.This has definitely not happened yet. It’s very interesting what will become of this film in ten years.

I give a standing ovation.

I give the highest point to the most underestimated film of the beginning of the XXI century.

10 of 10

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January 26, 2012 | 12:06


311-320 of 1622

Scientists: during sleep, the brain is cleared of toxins

Photo caption,

Cerebral fluid washes the brain cells continuously, but during sleep – especially intensively

The brain uses periods of sleep to flush out toxins that have accumulated in it during the day.

A group of American scientists believe that this mechanism is one of the main causes of sleep.

They found that during sleep, neurons shrink in size and between them there are spaces that are filled with cerebral fluid.

In an article published in the journal Science, scientists also suggest that abnormalities in the mechanism for removing toxic proteins may be related to the onset of brain disease.

Biologists have long been interested in the question of why all animals fall asleep, despite the fact that this makes them more vulnerable to predators.

It has been known for some time that sleep plays an important role in the formation of memories and the processing of learned information, but scientists at the University of Rochester Medical Center have concluded that one of the main functions of sleep may be brain cleansing.

“The brain has a limited amount of energy and it seems to have to choose between two different functional states – waking or sleeping (or clearing),” says Dr. Maiken Nedergaard, one of the researchers.

Irrigation system

The results of the observations of scientists are based on the discovery last year of the so-called glymphatic system, which acts in the brain to specifically remove harmful substances.

Scientists who scanned the brains of mice found that during sleep, the glymphatic system increases its activity by 10 times.

Brain cells – possibly glial cells that surround and support neurons – shrink during sleep. This leads to an increase in the intercellular space in the substance of the brain, which in turn increases the flow of fluid, which removes toxins from the brain.

According to Dr. Nedeligaard, this mechanism is critical for the normal functioning of the brain, but it can only work during periods of sleep.

“While this is just speculation, it looks like the brain is spending a lot of energy pumping fluid through its tissues, which is incompatible with information processing,” she says.