Cell phones are a major cause of insomnia... How do you get rid of addiction to them?

From arabiaweather.com 

Many of us spend a long time on our phones or tablets during sleep hours, and experts believe that we should avoid using these devices during that period, as their excessive use during the night raises concerns among health professionals.

Melissa Milanak, a professor specializing in sleep health at the Medical University of South Carolina, points out that “the brain needs to rest before sleep to ensure that the body gets deep sleep that helps improve the performance of its functions.”

Milanak explains with a simple example:

"You can't just take a dish out of the oven and put it straight in the fridge. It needs some time to cool down and calm down, and our brains need that calmness and relaxation too."

 Changing sleep habits can be difficult, but insufficient sleep has long been linked to anxiety, obesity and other health problems, and research shows that using smartphones while sleeping can negatively affect the biological clock that regulates sleep and other hormones.

 

 

Harmful effects of using a mobile phone before sleeping

Referring to studies indicating that cell phone light is similar in its effect to sunlight, the brain processes this electrical light, which inhibits the secretion of melatonin, thus delaying deep sleep. Even slight exposure to light in bed can affect sleep.

Of course, scrolling through the news, checking email, or watching videos on social media can also affect your sleep, and this is what can be described as “technostress,” where social media algorithms motivate users to stay up for longer periods.

Lisa Strauss, an expert in treating sleep disorders, points out that people who suffer from insomnia are often middle-aged, and she says:

“People fall into the trap of videos...more and more people are becoming addicted to them.” 

Attention should not only be limited to reducing the use of the mobile phone in bed, but also its use during the night hours in general should be considered. Experts advise changing the daily routine and looking for equivalent alternative behaviours such as reading, taking a warm shower before bed, or listening to... podcast, or even preparing for the next day such as preparing meals for the kids in the morning, or spending quality time with the family.

How do we get rid of cellular addiction in the evening?

Change your routine and train yourself not to rely on electronic devices during bedtime. This is what sleep experts advise. In this context, Milanak suggests making a list of the things you prefer to do and those you prefer to avoid. You can write them down in a notebook to maintain your focus on quiet activities before bedtime. Sleep without attracting electronic devices to the bed.

Strauss points out the importance of using another room to practice these activities, which helps change your routine to make the bed a place for sleeping only.

You can also reduce temptation by not placing your cell phone or electronic devices in another room, which enables you to take control of your environment and strengthen your willpower to avoid using your phone, especially when you are tired and just need to sleep.

You can also reduce annoying notifications during the night, set your phone to night mode at a specific time, reduce the screen brightness and move the phone away from your face to reduce light.

https://www.arabiaweather.com/en/content/cell-phones-are-a-major-cause-of-insomnia-how-do-you-get-rid-of-addiction-to-them

Summertime Insomnia Is Real. Here's How to Beat It.

From psychologytoday.com

By Katherine Cullen MFA, LCSW

Address these four factors to improve sleep quality during warmer weather

KEY POINTS

• More light during the summer months means more suppression of melatonin, a hormone that helps us feel sleepy.
• Increased alcohol intake during summer can also interfere with our sleep quality.
• We can't sleep well if our core temperature can't cool down.
• When allergies rise, so do sleep troubles.

If you find yourself tossing and turning a bit more once the weather gets warmer or not feeling as rested as you did during winter months, you’re not alone. Many people simply don’t get as good of a night’s sleep once the temperature ticks up. Here’s a look at four factors that contribute to summertime insomnia, plus some tips on how to counteract it.

1. Higher temperatures. Being able to fall and stay asleep depends in part on our body’s ability to regulate its core temperature. We naturally experience a dip in body temperature as we get sleepier (this helps promote sleep), as well as subsequent dips in body temperature during non-rapid eye movement (REM) sleep stages. That changes a bit as brain temperature rises during REM phases due to increased brain blood flow, but on average, while we’re not awake, our core temperature is about 1-2 degrees colder. If your room’s too hot due to the heat of the summer months, this can interfere with your body’s thermoregulation and mess with a good night’s rest. A higher core temperature overnight reduces slow-wave sleep and is linked to waking up after conking out. Counteract the effects of hotter rooms by cranking the air conditioner if you can (many sleep experts suggest keeping your bedroom between 65-68 degrees Fahrenheit), flipping a fan on to cool you down, or (and this may seem counterintuitive) taking a warm bath before bed. This latter move helps increase vasodilation, which redirects heat from your core to your extremities—the main way the body cools itself. You may also consider investing in a cooling (or "high heat capacity" mattress), which has been shown to facilitate overnight core body temperature regulation and improve restorative slow-wave sleep as a result.

2. More light. Many sleep researchers blame the rise in summer insomnia upon the increased daylight warmer months have to offer. Daylight suppresses the production of melatonin, a hormone that helps make us feel sleepy once the sun sets. It’s pumped out by the pineal gland in response to darkness. Hence why a brighter sky for more hours in the day and evening relative to winter curbs its output—as does staring at a brightly lit device well into the evening. Consider investing in blackout curtains for your bedroom to block out the sleep-disrupting light of summer or sleeping with an eye mask. (It has been shown to improve sleep and, as a result, alertness and learning the next day.)

3. More booze. Many people tend to drink more during the spring and summer months. Some surveys suggest May is on par with December as one of the most popular times to consume. Research suggests this is a worldwide phenomenon, which means it’s a universal impediment to a good night’s rest for folks at home and abroad. Alcohol suppresses REM sleep, the stage of Zs understood to play a role in learning and memory consolidation as well as emotional processing. (The critical ability humans have to make sense of emotionally intense experiences so they can learn, heal, and grow from them rather than remain overwhelmed, flooded, or haunted by them.) There’s no need to go completely dry for the summer, but if you’re finding yourself more exhausted than not, you may want to consider cutting back on alcohol to ensure a better night’s rest.

4. Air quality changes. As trees and flowers blossom during warmer months, so do allergies, which can prevent us from falling and staying asleep as we’re startled from slumber by coughing, sneezing, wheezing, or itching. Allergies and insomnia can create an unfortunate alliance during summertime, but there are ways to avoid their additive effect. Air purifiers with HEPA filters have been shown to reduce the need for allergy medications among patients diagnosed with allergic rhinitis—as have high-efficiency whole-house filtration systems. Also regularly vacuuming and dusting your bedroom and talking with your doctor about allergy medications or shots that can reduce your symptoms. Be sure to check the label on any allergy remedies you opt for, however, as many have pseudoephedrine and phenylephrine, which can preclude a good night’s sleep.

Summertime insomnia may be a common phenomenon but it doesn’t have to put a damper on your seasonal well-being. Consider some small shifts in alcohol intake, exposure to light, temperature control, and air quality, and you may find yourself sliding into sleep with a bit more ease, no matter how hot and stuffy it is outside.

https://www.psychologytoday.com/us/blog/the-truth-about-exercise-addiction/202405/summertime-insomnia-is-real-heres-how-to-beat-it 

Could getting enough sleep help prevent osteoporosis?

From sciencedaily.com

In people's early- to mid-20s, they reach what is called peak bone mineral density, which is higher for men than it is for women, according to researchers. This peak is one of the main determinants of fracture risk later in life. After reaching this peak, a person's bone density remains roughly stable for a couple of decades. Then, when women enter the menopausal transition, they experience accelerated bone loss. Men also experience bone density decline as they age. Sleep patterns also evolve over time.

As part of the University of Colorado Department of Medicine's annual Research Day, held on April 23, faculty member Christine Swanson, MD, MCR, described her National Institutes of Health-funded clinical research on whether adequate sleep can help prevent osteoporosis.

"Osteoporosis can occur for many reasons such as hormonal changes, aging, and lifestyle factors," said Swanson, an associate professor in the Division of Endocrinology, Metabolism, and Diabetes. "But some patients I see don't have an explanation for their osteoporosis.

"Therefore, it's important to look for novel risk factors and consider what else changes across the lifespan like bone does -- sleep is one of those," she added.

How bone density and sleep change over time

In people's early- to mid-20s, they reach what is called peak bone mineral density, which is higher for men than it is for women, Swanson said. This peak is one of the main determinants of fracture risk later in life.

After reaching this peak, a person's bone density remains roughly stable for a couple of decades. Then, when women enter the menopausal transition, they experience accelerated bone loss. Men also experience bone density decline as they age.

Sleep patterns also evolve over time. As people get older, their total sleep time decreases, and their sleep composition changes. For instance, sleep latency, which is the time it takes to fall asleep, increases with age. On the other hand, slow wave sleep, which is deep restorative sleep, decreases as we age.

"And it's not just sleep duration and composition that change. Circadian phase preference also changes across the lifespan in both men and women," Swanson said, referring to people's preference for when they go to sleep and when they wake up.

How can sleep relate to our bone health?

Genes that control our internal clock are present in all of our bone cells, Swanson said.

"When these cells resorb and form bone, they release certain substances into the blood that let us estimate how much bone turnover is going on at a given time," she said.

These markers of bone resorption and formation follow a daily rhythm. The amplitude of this rhythm is larger for markers of bone resorption -- which refers to the process of breaking down bones -- than it is for markers of bone formation, she said.

"This rhythmicity is likely important for normal bone metabolism and suggests that sleep and circadian disturbance could directly affect bone health," she said.

Researching the connection between sleep and bone health

To further understand this relationship, Swanson and colleagues researched how markers of bone turnover responded to cumulative sleep restriction and circadian disruption.

For this study, participants lived in a completely controlled inpatient environment. The participants did not know what time it was, and they were put on a 28-hour schedule instead of a 24-hour day.

"This circadian disruption is designed to simulate the stresses endured during rotating night shift work and is roughly equivalent to flying four time zones west every day for three weeks," she said. "The protocol also caused participants to get less sleep."

The research team measured bone turnover markers at the beginning and end of this intervention and found significant detrimental changes in bone turnover in both men and women in response to the sleep and circadian disruption. The detrimental changes included declines in markers of bone formation that were significantly greater in younger individuals in both sexes compared to the older individuals.

In addition, young women showed significant increases in the bone resorption marker.

If a person is forming less bone while still resorbing the same amount -- or even more -- then, over time, that could lead to bone loss, osteoporosis, and increased fracture risk, Swanson said.

"And sex and age may play an important role, with younger women potentially being the most susceptible to the detrimental impact of poor sleep on bone health," she said.

Research in this area is ongoing, she added.

https://www.sciencedaily.com/releases/2024/05/240507150236.htm 

Science says rocking yourself to sleep works: Here’s how to do it right

From indianexpress.com

Does rocking yourself to sleep actually work? Expert explains the science behind this sleep hack

In the quest for a good night’s sleep, many of us have tried various remedies, from herbal teas to white noise machines. But what if the key to unlocking restful slumber lies not in a medicine or gadget, but in a simple, yet unconventional technique? 

According to content creator Allan Mandell, this method can help put you to sleep quickly. “Before you go to bed, put a pillow between your knees, get out of your side, either side. And once you’re comfortable, I just want you to rock from your hips down. Just rock this portion back and forth,” he explains. 

He suggests doing this for a few minutes. Madell continues, “What this is going to do, this is going to stimulate the vestibular portion within our inner ear. It’s going to send messages to the brain, as well as the prefrontal cortex. This is going to wind you down, take away your anxiety, your negative thoughts and your stresses.”

While gentle rocking might help some people fall asleep faster, its effectiveness can vary widely among individuals. (Source: Freepik)

Does this technique hold up to scientific scrutiny, or is it merely another bedtime myth? 

Dr Manoj Mishra, senior consultant ENT, Head, Neck and Cancer Surgeon at Max Super Speciality Hospital, Lucknow, says, "The vestibular system in the inner ear plays a crucial role in maintaining balance and orientation. Rocking movements can stimulate this system, which is linked to the areas of the brain involved in sleep regulation.” 

Research suggests that rhythmic rocking can enhance brain wave oscillations, he cites,  associated with faster sleep onset. This effect is believed to stem from the synchronisation of neural networks involved in sleep transitions.

“Stimulating the vestibular system through gentle rocking can influence the brain’s prefrontal cortex, which is involved in regulating emotions and stress. By activating this part of the brain, rocking may help reduce anxiety and promote relaxation, creating a conducive environment for sleep,” remarks Dr Mishra.

The motion may also stimulate the release of endorphins and other neurochemicals that contribute to mood elevation and stress reduction, he says, further aiding the relaxation needed for sleep.

Potential risks and drawbacks associated with using this sleep hack

For individuals with certain vestibular disorders such as vertigo or balance issues, Dr Mishra warns that the rocking motions could potentially exacerbate symptoms. “It’s important for those with underlying health conditions to consult healthcare providers before trying this sleep hack.”

He also mentions that there’s a risk that reliance on this method could delay seeking treatment for underlying sleep disorders or medical issues that might be causing sleep disturbances.

How effective is this technique compared to other established sleep aids?

While gentle rocking might help some people fall asleep faster, its effectiveness can vary widely among individuals. “Traditional sleep aids, whether behavioural techniques like cognitive-behavioural therapy for insomnia (CBT-I) or pharmacological solutions, generally have more consistent results across diverse populations," he confirms. 

Studies like those published in Current Biology, he says, suggest that rhythmic stimulation, including rocking, can positively affect sleep. However, more extensive research is needed to fully compare its effectiveness against other established methods.

https://indianexpress.com/article/lifestyle/life-style/rocking-sleep-brain-night-bed-insomnia-9308954/

 

How Independent Agency 'Solve' Is Curing Insomnia One Client at a Time

From lbbonline.com 

USA-Based Solve shares their problem-solving purpose, why they’re indie and proud, and how they’re harnessing the Collective Might of their team and the WPI network

Solve has recently joined the Worldwide Partners (WPI) global network of independent agencies. They’re a full-service agency offering strategy, creative, account, media and research from a small but mighty team of 40 in Minneapolis, MN, USA.

Worldwide Partners chatted with Solve’s leadership (pictured above) to learn more about their problem-solving purpose, why they’re indie and proud, and how they’re harnessing the Collective Might of their team and the Worldwide Partners network.

Curing Insomnia One Client at a Time

The independent agency is named Solve for a reason – their passion and purpose is to solve the problems that keep their clients up at night. “We hire people who could’ve been private investigators in another life,” said Solve CCO Kathleen Tax Wille. “People who can’t let an unanswered question lie because they’re just too curious, too tenacious, too stubborn.” 

The Solve team starts every project with frank conversations about what’s really keeping a brand from becoming what it could be. These dialogues happen both with clients and amongst their internal team. They’ve also come up with some creative ways to conduct these conversations and encourage participation from everyone. 

“Everyone hates brainstorms, right? So we rolled out the Thought Potato,” Kathleen explained. “It’s a cross-discipline, tech-based, two-hour burst designed so that even the most introverted of introverts feels comfortable throwing in ideas, while the extroverts are still able to get loud.” She shared that Thought Potato has energized their agency like never before, and is paying great dividends for their clients and the problems that keep them up at night.

Pictured in featured image (from left to right): Ryan Murray, president; Kathleen Tax Wille, chief creative officer; Corey Johnson, CEO/founder

The Power of Angsting Together 

Solve is unwavering in their belief that people, collaborating together, is the backbone of our industry. Sure, platforms, tools and technologies are essential for expanding what we do, but technology is nothing without people pushing it and testing it to see how far it can take us. 

“Some of the most remarkable ideas at Cannes last year relied on tech, but not one of them would have existed without the people who came up with the big, undeniable idea,” Solve president Ryan Murray said. “You just can’t replace the magical friction that comes from passionate people angsting together, crafting the heck out of an idea they know can be incredible.”

Solve crafted the heck out of an idea for Sunoco when a pop culture gift arrived during last year’s NCAA March Madness Tourney. With broadcasters like Charles Barkley and Kenny Smith repeatedly mispronouncing UConn basketball Star Adama Sanogo’s name as Sunoco, the Solve team knew they had to do something. But restrictive visa laws meant they couldn’t do an NIL deal. So they figured out a way to creatively game the system with “The Impossible NIL Deal.” And the clever campaign continues to rake in the awards (at time of publishing, the count is up to four Clios, two Effies, two Webbys, two The One Show finalists, and 3 Shorty finalists).

“This effort showcases the best of our shop – our ability to jump on a cultural moment, and make it happen in just three weeks,” Ryan said. “It’s the perfect blend of creativity and hustle, which is a sweet spot for us.”

Fuel for Creative Brains

Solve loves calling Minneapolis, MN, USA home because creativity has always flourished in every corner of the city. “It’s everything you love about a big city mixed with the liveability of a small one,” said Solve CEO/founder Corey Johnson.

Because artists can afford to live and create there, Minneapolis is a city where art thrives. From outstanding music venues, theatres, and museums, to a dining scene that national critics laud on the regular, to year-round outdoor activities, there are so many ways for the Solve team to refuel their creative brains.  

Rise of the Indies

Solve is fiercely proud of being independent. When they first opened their doors in 2011, smaller independents were still a novelty – many did great work but they didn’t have the pull to match strength with bigger shops. Today, the power is changing hands. “Every pitch we’re in is a David & Goliath situation,” Corey shared. “We’re competing against much bigger, holding-company-owned agencies. And we’ve shown we can take on any of them. And win.”

“Being indie means we’re the boss of us. That keeps us agile enough to crawl inside our clients’ brand, explore the nooks and crannies, and find the snags that need brilliant solves,” he added. “It also means our leaders stay close to every client, just the way we like it. So we pick our client partners carefully, looking beyond revenue to their level of ambition and belief in creativity.” 

Harnessing a Collective Might

It’s a rare thing to find small agencies collaborating in a full-service capacity every day on every project, and an impossible dynamic to achieve at larger network shops. But that’s what Solve does day in and day out. And they’re looking forward to expanding their Collective Might with their 90+ new global partners. 

“We love surrounding ourselves with people who have similar goals and challenges, can teach us what we don’t yet know, and find areas where we need or can provide other perspectives,” Corey shared. “No other partnership network can match the esteem offered by membership in Worldwide Partners.”

“Solve’s reputation for high-quality, creative and innovative work is outstanding,” said John Harris, President and CEO of Worldwide Partners. “We’re thrilled to add their expertise, presence in the local Minneapolis market, and spirit of collaboration to our global network of independent agencies.” 

https://lbbonline.com/news/how-independent-agency-solve-is-curing-insomnia-one-client-at-a-time

Why your sleeping position is shortening your life

From telegraph.co.uk 

Back, front or side? The position you favour has the potential to trigger its own set of health issues, from acid reflux to brain health

How many of us monitor our sleep posture? We have a favourite position; we fall asleep and that’s generally as far as it goes. But sleep position can have profound implications not only for the quality of sleep, but also for long-term health. Indeed, in the worst-case scenarios, a bad sleep posture may be slowly killing you.

Despite the impact sleep posture can have on conditions such as dementia and heart disease, research is limited and tends to focus on aches and pains. But back pain is just one implication of an unsuitable sleep position.

Chartered physiotherapist, sleep expert and author of The Good Sleep Guide, Sammy Margo, explains: “Sleep positions can significantly affect your overall health, comfort, and the quality of your sleep. Each position has its pros and cons and understanding them can help you make adjustments for better sleep and health outcomes.”

Dr Kat Lederle is a sleep scientist and the author of Sleep Sense. She points out that lifestyle factors in the day are usually the cause of postural problems at night.

“What you do in the day generally triggers the pain and discomfort that is felt when you sleep in certain positions. One of the most common contributing factors to this is a sedentary lifestyle, so it is important to move regularly during the day.”

The health risks of your sleep position – and how to mitigate them

Side sleeping

Depending on which side you lie, there are different health implications CREDIT: Andrew Crowley

Side sleeping is the most common position but there are health implications for certain people depending on whether they lie on their left or right side.

It is advised that pregnant women and anyone who suffers from acid reflux or gastroesophageal reflux disease (GERD) or other gut problems sleep on their left side.

“This is because the stomach is lower than your oesophagus,” explains Margo.

People with heart conditions, on the other hand, are advised to try sleeping on their right side to alleviate pressure on the heart. Studies show that when people lie on their left side the position of their heart shifts due to gravity. This causes changes in the heart’s electrical activity. Tissues and structures between the lungs hold the heart in place when you sleep on your right side.

Sleep position may also have an impact on brain health. During sleep the brain’s glymphatic system “washes” waste toxins away from the brain. There is evidence that suggests this process works better when we sleep on our right side.

“That is potentially of interest to people at risk of dementia or Alzheimer’s or any kind of neurodegenerative disease,” says Lederle.

Postural problems can occur with side sleepers depending on body shape, as Margo explains. “Women with hourglass figures sleeping on a soft mattress will sink into a banana shape and that will cause a strain on the spine and hips. While men who side-sleep can tend to get more pain in their shoulders as they get older and their muscles weaken.”

Side sleeping can also cause wrinkles and breast sagging because the skin on the face can get pressed against bedding and gravity can pull breast tissue and stretch skin.

One 2022 study by Beijing Forestry University and Chenzhou Vocational Technical College looked at the relationship between sleeping position and sleep quality. It used flexible wearable sensors to monitor sleep position and turning frequency. It concluded that subjects without sleep disorders who prefer to sleep on their side will sleep better than those who like to sleep on their back and that a higher frequency of turning during sleep will reduce sleep quality. 

Another study published in 2021 looked at relationships between sleep posture, back pain and quality of sleep. It reported that positions in which the spine was twisted can cause tissue microdamage and muscle spasms. The study compared common positions such as supine (back sleeping), provocative side lying (where the sleeper twists at the hip with one leg over the other), protected side lying (where the sleeper places a hand between the thighs and crosses the other arm over the chest), and prone (front sleeping).

It concluded that while it is not known if sleep posture is a risk factor for acute onset or recurrent back pain, participants with symptoms and stiffness in the morning spent more of the night in provocative (i.e. twisted at the hip) sleep postures.

To mitigate some of the problems associated with side sleeping Margo recommends using a thick pillow to align the head and neck with your spine and placing a pillow between your knees to support your hips and reduce strain on your lower back.

Back sleeping

Sleep apnoea is the most common health problem associated with back sleeping CREDIT: Andrew Crowley

One of the most common health problems associated with back sleeping is sleep apnoea, a condition whereby the soft tissue at the back of the throat relaxes and collapses the airway causing snoring and interrupted breathing.

Lederle explains: “This has implications for wider health and often goes hand in hand with obesity. It disrupts the continuity and quality of sleep. It can lead to tiredness, which can be a problem for people driving. There are also physical health implications. We know that poor quality sleep raises the risk of diabetes, heart disease and other comorbidities. Sleep apnoea opens the door to all these other conditions.”

One way to try to lessen the problem is to sleep in an elevated position.

However, for those who suffer from back and neck pain, back sleeping is often the best option.

Margo says: “The optimal position for spine alignment is lying on your back with a pillow under the knees to soften the back. This position preserves the natural contours of your spine. It can also minimise wrinkles.”

She also points out that for those who do not suffer from sleep apnoea, back sleeping can be a good position to train yourself into as you get older as back sleepers tend to have less back pain and back sleeping is also required for post-operative patients.

Front sleeping

'Twisting your neck to the side puts strain on your neck,' explains Margo CREDIT: Andrew Crowley

While stomach sleeping may reduce snoring because it can help keep the airways more open than back sleeping, it is the position most likely to lead to increased neck and back pain.

“Twisting your neck to the side puts strain on your neck, and stomach sleeping can also arch your spine,” explains Margo.

“Direct pressure on the face can contribute to wrinkles over time,” she adds.

To help alleviate postural pain front sleepers are advised to use a thin pillow or no pillow at all to keep the neck in a more neutral position and to place a pillow under the pelvis to help keep the lower back supported.

How to change your sleep position

It is normal to move around at night, some people are more active than others and if you move, it is not always indicative of problematic sleep.

If you want to change your regular sleep position, gradually train yourself. For example, if you want to change from a back sleeper to a side sleeper lie on your favoured side for five minutes the first night and then roll onto your back. The following night increase to six minutes, then seven and so on. Start slowly and build up until you get used to the position.

https://www.telegraph.co.uk/health-fitness/wellbeing/sleep/best-sleeping-positions-for-your-health-posture-back-pain/?WT.mc_id=e_DM320358&WT.tsrc=email&etype=Edi_Edi_New_Sub&utmsource=email&utm_medium=Edi_Edi_New_Sub20240506&utm_campaign=DM320358