Not getting enough sleep? You might be at risk of heart attack – Here is what we know

From india.com

Sleep deprivation has become a common problem several people face on a daily basis. But, it may put you at risk of heart attack? Read on to understand how

Insomnia, a condition often brushed off as a minor inconvenience, has far-reaching implications beyond sleepless nights. Emerging research highlights a surprising connection between insomnia and heightened risks of cardiovascular issues, specifically heart attacks and strokes. Understanding these risks is crucial, not just for individuals but also for the healthcare and pharmaceutical industries striving to address public health. Mental health issues, including anxiety and depression, often go hand-in-hand with insomnia.

How Lack of Sleep Affects Heart?

The link between insomnia and cardiovascular disease is largely rooted in how chronic sleep deprivation affects bodily functions. When the body doesn’t get sufficient rest, stress hormones such as cortisol and adrenaline remain elevated. These hormones, critical in the body’s ‘fight or flight’ response, also lead to sustained increases in blood pressure and heart rate. India.com got in touch with By Dr. Aravind Badiger Technical Director BDR Pharmaceuticals to understand the connection and how to manage it. According to Dr. Badiger, over time, this prolonged state of physiological stress can damage the cardiovascular system, narrowing blood vessels, hardening arterial walls, and increasing clotting tendencies-all of which heighten the risk of heart attacks and strokes.

Additionally, poor sleep impacts metabolic functions. Insomnia can lead to insulin resistance, weight gain, and inflammatory responses that contribute to cardiovascular strain. Research suggests that adults with persistent insomnia face up to a 45% higher risk of heart attack and stroke compared to those with regular sleep patterns, with the risk climbing among middle-aged and older individuals.

Another concerning impact of insomnia on cardiovascular health is its potential to trigger irregular heart rhythms, or arrhythmias. Insomniacs are at greater risk of developing atrial fibrillation, a condition that causes the heart to beat irregularly. Atrial fibrillation can lead to blood clots, which increase the risk of stroke and can put additional strain on the heart.

5 Ways to Manage Sleep and Heart Health

1. Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. This helps regulate the body’s internal clock.
2. Limit Stimulants: Avoid caffeine and nicotine close to bedtime, as they can increase alertness and disrupt sleep quality.
3. Optimise the Sleep Environment: Make sure your bedroom is dark, quiet, and at a comfortable temperature to encourage better sleep.
4. Practice Relaxation Techniques: Techniques like meditation, deep breathing exercises, or progressive muscle relaxation can help reduce stress and improve sleep quality.
5. Seek Professional Help if Needed: Cognitive Behavioural Therapy for Insomnia (CBT-I) has been shown to be an effective treatment for chronic insomnia. Consulting a healthcare professional can also help identify any underlying health issues contributing to sleep difficulties.

The hidden link between insomnia and heart disease is an urgent reminder that sleep health cannot be overlooked. As more evidence emerges, it’s clear that insomnia is not just a benign issue but a risk factor for severe health conditions like heart attacks and strokes. The pharmaceutical industry is in a prime position to innovate and create treatments that address insomnia and its cardiovascular implications together. With greater awareness, advancements in combination therapies, and a proactive approach to preventive care, we can make strides in reducing insomnia’s impact on cardiovascular health—ensuring that better sleep leads to a healthier heart.

https://www.india.com/health/not-getting-enough-sleep-you-might-be-at-risk-of-heart-attack-here-is-what-we-know-7397376/ 

Doctor Swears by Simple ‘Thought Shuffling’ Method for Those Who Have Trouble Falling Asleep

From greenmatters.com

There's a simple sleep hack that we can do to trick the brain into falling asleep faster by disorganization of thoughts 

In the wake of depreciating attention spans and technologically induced insomnia, sleep onset seems challenging for the average person today. On that note, dermatologist and TikTok influencer, Dr. Scott Walter (@denverskindoc) has shared a science-approved sleep hack to doze off faster. He suggested a simple method that does not require the need for external supplements. In fact, it is a mental practice that tricks the brain into falling asleep. The CDC reports that 1 in 3 adults are sleep-deprived. Thus, the sleep hack might as well be a need of the hour. 

Easy hack to fall asleep quickly

Dr. Walter admitted in a TikTok video posted earlier that he often has trouble falling asleep. He acknowledged the wide-ranging issue of insomnia and sleep troubles and recommended an easy way to fall asleep fast, especially when the mind does not want to. The dermatologist stitched his video with popular TikTok content creator Sydney (@sydneyraz), who specializes in life hacks, to share the method that was a “light switch moment” for him when he learned about it. Cognitive shuffling is a simple mental exercise that reorganizes or rearranges thoughts in the brain. “Basically, distracting your mind from conscious thought patterns that may keep you awake,” Dr. Walter said in the video.

He noted that while there are other potential ways to induce sleep like reading, taking hot showers before bed, or taking melatonin supplements, cognitive shuffling does the work without external stimulation. The dermatology expert, who boasts 1.5 million followers on TikTok, suggested two ways to do it. The first way is to think up random words or objects that are completely unrelated or “make no sense.” Whereas the second method requires some steps which include picking a letter and counting your heartbeat. Then, think of a new word with that letter after 8 heartbeats. 

How does cognitive shuffling work?

(Representative Image Source: Getty Images | Mixmike)

It is clear that the suggested methods try to distract the brain from getting attached to a particular thought but Dr. Walter said there is an additional benefit. “Cognitive shuffling mimics what is called micro dreams,” he stated. These micro dreams usually occur during the transition from consciousness to sleep and allow the brain to prepare itself for a period of rest. Cognitive shuffling hinders the processes of memory, evaluation, planning, scheduling, and problem-solving, urging the brain to not be able to make sense of things, according to a report by Antenatal & Postnatal Psychology Network. 

"I've been doing this for years and thought it was just me being odd," said @nicky7478. "I close my eyes and try to make a movie in my head," added @joe_garza. Some users were concerned about how the method would work for people with ADHD (Attention Deficit Hyperactivity Disorder), while others shared their particular ways to fall asleep sooner. However, Dr. Walter mentions that this sleep hack has personally been a “game changer” for him and encourages others to try it out. Meanwhile, TikTok influencer Syndey exclaims at the beginning of the video, saying how he wishes he had known about this mental exercise before he reached his thirties. 

https://www.greenmatters.com/pn/doctor-swears-by-simple-thought-shuffling-method-for-those-who-have-trouble-falling-asleep

Sleep Apnoea Can Look Different For Women Than Men ― Here's How

From uk.news.yahoo.com

If you’re a woman who always needs way longer in bed than your male counterparts, you’re not alone ― research suggests we may genuinely need more sleep.

So it’s a shame that one of the most common sleep conditions, which sometimes prevents us from reaching deep sleep in the first place, is so often underdiagnosed when compared to men.

Speaking to HuffPost UK, engineer and inventor Professor Esther Rodriguez-Villegas, founder of medtech start-up Acurable, says: “Sleep apnoea is significantly under-diagnosed in women, primarily due to the different way symptoms present across genders.”

                                                                                                                     Oleg Breslavtsev via Getty Images

What is sleep apnoea?

Obstructive sleep apnoea (OSA) is a condition that affects your ability to breathe as you sleep.

“Traditional indicators for obstructive sleep apnoea (OSA), such as loud snoring and daytime sleepiness, are more commonly associated with men, which makes healthcare providers more likely to consider OSA in male patients,” Dr Rodriguez-Villegas says.

“Women, however, often present with more subtle and varied symptoms like fatigue, insomnia, headaches, and mood disturbances,” she adds.

“These signs are often attributed to hormonal changes or life stages, especially around pregnancy and menopause, rather than investigated further for sleep disorders.”

So, women may be given inappropriate treatment for what doctors think are hormonal conditions ― thus worsening the OSA, leading her to try to get more of the wrong medication, which then worsens the condition again.

“The result is a widening gap in diagnosis and treatment, leaving many women with untreated OSA at higher risk for cardiovascular disease, depression, and other serious health complications,” Dr Rodriguez-Villegas told HuffPost UK.

This is especially concerning given that OSA carries special risks for pregnant women, the professor shared, potentially leading to complications like pre-eclampsia, gestational hypertension, and gestational diabetes.

What are the signs for women?

Dr Rodriguez-Villegas says OSA can present in women in the following ways:

• Fatigue or low energy levels during the day

• Insomnia or frequent night-time awakenings

• Morning headaches

• Mood disturbances, such as anxiety or depression

• Difficulty concentrating or memory problems

• Subtle snoring or pauses in breathing during sleep (often less severe than in men)

“Unlike men, who may experience louder snoring and more overt daytime sleepiness, women’s symptoms are often milder and may not directly suggest sleep apnoea, leading to lower rates of diagnosis,” she says. 

Dr Rodriguez-Villegas stated that regular, informed testing, especially for women over 45, could help to even out the imbalance.

But she stresses that improving diagnoses can only come about if we take a “comprehensive approach,” including better education and expanding screening guidelines.

https://uk.news.yahoo.com/sleep-apnoea-look-different-women-070009615.html 

Your instincts on how to fight insomnia are probably wrong

From northernpublicradio.org

When people get a bad night of sleep, they tend to do desperate things. They panic in bed. They try to make up for lost Zs by sleeping in. They pound three extra-large energy drinks in the morning to feel more alert.

While these actions may seem logical, they're probably doing more harm than good, say sleep experts.

There’s no need to take extreme measures to correct a few lost hours of shut-eye, says Dr. Ravi Aysola, a sleep expert and pulmonary critical care doctor at University of California, Los Angeles. Occasional insomnia -- trouble falling asleep, staying asleep or getting quality sleep -- is normal for the average adult.

“The best way to protect yourself from a bad night’s sleep is to maintain overall good sleep hygiene,” he says. That means establishing a calming bedtime routine and engaging in healthy habits to reset your sleep.

The goal is to get seven or more hours of sleep on a consistent basis, according to the National Sleep Foundation. Good sleep is important for our health, and studies show it boosts our moods, our memories and our immune systems.

If you have difficulty sleeping for three or more nights a week for a period of three or more months — and your sleep loss can’t be fully explained by another health problem — talk to a health care provider about treatment for chronic insomnia, says Aysola.

Sleep experts share common mistakes people make when they have trouble sleeping -- and what to do to fix them.

Drinking several cups of coffee in the morning is not a healthy way to deal with a bad night of sleep, say sleep experts. In fact, it may negatively impact the next night's sleep.   Shirley Chong for NPR

Mistake No. 1: Forcing sleep

When you’re up in the middle of the night, you might try and will yourself back to sleep by staying cemented to your pillow, says Aysola.

But this will only associate “the bed and bedtime with stress,” he says. Lying there awake, you might spend more time worrying about your lack of sleep and how tired you’ll be the next day.

The fix: If you can’t fall back asleep, get out of bed. Do relaxing activities in dim lighting. Take a warm bath, read a dull book or listen to a soothing podcast or playlist.

If you’ve got a lot on your mind, Aysola suggests writing out your worries into a notebook. “Things often lose their power once they’re on paper,” he says. By managing your stress level, you can reset your mind and body and hopefully ease yourself back to sleep.

Mistake No. 2: Sleeping in

Turning off your alarm clock the morning after a bout of insomnia is super tempting — especially if you have the luxury of extra time to stay in bed. But Aysola says when you sleep in, you’re essentially giving yourself jet lag. That shift in your circadian rhythm can lead to crankiness, headache, gastrointestinal problems like nausea or indigestion, and make you “generally feel bad.”

The fix: To supplement lost sleep, Aysola suggests waiting a few hours and taking a nap. To ensure you don’t make yourself any groggier — or affect your night time rest — nap at least six hours before bedtime for no more than an hour. (For more tips on how to nap, listen to this episode.)

Mistake No. 3: Over-caffeinating

For many, it will feel natural — and necessary — to reach for a pick-me-up after a night of poor sleep. There’s nothing wrong with that morning latte, but it’s important to exercise restraint, says sleep physician Dr. Seema Khosla, medical director at the North Dakota Center for Sleep. So maybe don’t opt for a jumbo coffee with a triple shot of espresso.

Consuming too much caffeine can affect the duration and quality of your next night’s sleep. One 2023 review on the effects of caffeine and sleep found that caffeine consumption could reduce your nighttime sleep by 45 minutes.

The fix: The Federal Drug Administration recommends consuming no more than 400 mg of caffeine a day, or roughly four cups of coffee. While caffeine tolerance can vary from person to person, Khosla recommends cutting off your caffeine intake at lunchtime or sooner to make sure that diet soda doesn’t mess with your beauty sleep.

Mistake No. 4: Skipping your workout

The gym isn’t the first place most people want to be after a night of tossing and turning. And when you’re feeling low energy, it’s easy to let yourself opt out of your normal exercise routine. But as hard as it may be to strap on those running shoes, moving your body can give you much-needed energy during the day and benefit your sleep at night.

“Exercise is wonderful for sleep,” says Khosla. It boosts restorative slow-wave sleep and melatonin, the hormone that regulates your body’s sleep-wake cycle. It’s also great for stress reduction.

The fix: Do what feels good to your body. Even light exercise like going for a brisk walk or a bit of bedtime yoga can be beneficial, says Khosla.

Keep in mind that insomnia can affect balance and coordination, so avoid strenuous workouts like lifting heavy weights if you’re not feeling your best.

Mistake No. 5: Drinking alcohol

Some people may reach for a glass of wine to help them fall asleep before bed, but Khosla says that’s only a temporary solution. “A lot of people fall asleep quicker with alcohol but that sleep may not be as restorative.”

Studies show alcohol disrupts your sleep architecture, or the natural flow of sleep stages you cycle through each night. It can suppress REM sleep, cause sleep apnea and lead to frequent wakings.

The fix: If you’re considering a nightcap in the evening, don’t drink it right before bed. Have your little tipple at least three hours before bedtime and limit yourself to one drink to ensure you don’t mess with your sleep, says Khosla.

If you’re tempted to drink to take the edge off the panic of not getting enough sleep, remember, there are no perfect sleepers, says Khosla. “It's normal to wake up at night. Nobody sleeps through every night forever.”

https://www.northernpublicradio.org/2024-11-07/your-instincts-on-how-to-fight-insomnia-are-probably-wrong 

Music vs Insomnia: How does music aid my sleep?

From bona.co.za

Ever found yourself struggling with insomnia, and no matter how much you toss and turn, just cannot seem to find the perfect position to fall asleep – until you make the decision to listen to calming music and you are instantly taken away by your dreams?

For many, the moment brings so much relief as it ensures that you ultimately get in proper sleep so you can be fresh for whatever the next day requires.

When it comes to music, there is a strong link between the sweet melodies and their ability to help one fall into a proper sleep.

“Music can aid sleep by helping you feel relaxed and at ease. With streaming apps and portable speakers, it’s easier than ever to take advantage of the power of music wherever you go,” explains the Sleep Foundation.

                                                                         Illustration. Picture: Pexels

According to the above-mentioned publication, music has long been a powerful source when it comes into contact with the human body. For years it has not only allowed humans to express their joy through dance, or sadness through crying but has also been a way to calm our minds.

Since birth, this has been the go-to solution when parents experiment with the singing of lullabies and gentle rhythms so babies can fall asleep.

In an article published by UC Davis Health Jesse Koskey, a psychiatrist in the UC Davis Department of Psychiatry and Behavioural Science found that music is a low-cost and accessible treatment which is effective for overcoming insomnia in comparison to a sleeping pill.

He explains that listening to slow-tempo songs produces an effect known as entrainment. This is when your body synchronises with your environment.

“Music around 60 beats per minute, which is the same as a relaxed heart, can entrain the rest-and-digest part of your nervous system, leading to a slower, more relaxed heart rate,” he explains.

According to the British publication Belledorm, these are the kinds of music to listen to before bed:

• Acoustic

• Classical

• Chillout

• Lullabies

• White noise

• Ambient sounds

https://www.bona.co.za/fashion-and-beauty/music-vs-insomnia-how-does-music-aid-my-sleep/ 

Insomnia breakthrough: Handheld device in development may soon zap away sleepless nights

From studyfinds.org

TUCSON, Ariz. — Imagine being able to “turn off” your racing thoughts with a 40-second burst of magnetic pulses. For people plagued by chronic insomnia, this might soon become a reality.

Researchers at the University of Arizona are pioneering a ground-breaking approach to combat sleeplessness among military personnel, targeting a persistent problem that affects an astounding 85% of service members. With a $3 million grant from the Department of Defence, Dr. William “Scott” Killgore and his team are developing a non-drug intervention that could transform how we treat sleep disorders.

The core of the problem is frustratingly familiar to anyone who has ever struggled to fall asleep: an inability to quiet the mind.

“Many people with insomnia describe being unable to ‘turn off’ their thoughts when trying to fall asleep,” explains Killgore in a university release.

The culprit? A brain network called the default mode network (DMN), which becomes hyperactive during rest, churning out a constant stream of internal dialogue, worries, and ruminations.

The solution is elegantly simple: a handheld device that uses targeted magnetic pulses to temporarily disrupt this overactive brain network. In just 40 seconds, the device delivers rapid, repetitive magnetic bursts to specific brain regions, effectively “silencing” the mental chatter that keeps people awake.

Preliminary studies have already shown promise. Participants experienced improved sleep after just a single session of what researchers call “continuous theta burst stimulation.” Now, the team is launching a more comprehensive three-year study involving 120 participants with chronic insomnia.

The research goes beyond just helping military personnel. As department chair Dr. Jordan Karp notes, this could be “an important discovery for sleep science” that offers “a tangible, drug-free treatment option for those grappling with chronic insomnia.”

What makes this approach particularly compelling is its non-invasive nature. Unlike sleeping pills that can have significant side-effects, this method uses a brief, well-tolerated magnetic stimulation. Participants will be monitored using advanced sleep trackers and portable brain wave monitors to assess both short-term and sustained improvements.

Two active-duty military consultants with personal experience of sleep disorders are helping shape the study, ensuring the research directly addresses the needs of service members. The goal is not just to provide temporary relief but to develop a sustainable solution that can be integrated into military healthcare.

As the study progresses, it represents more than just a potential treatment — it’s a beacon of hope for those who have struggled with sleepless nights, offering a glimpse of a future where a quick, precise intervention could mean the difference between restlessness and restorative sleep.

https://studyfinds.org/insomnia-handheld-device/ 

The Military Sleep Method: Does It Work?

From health.clevelandclinic.org

The military sleep method promises to get you snoozing in two minutes — the techniques are sound but outcomes may vary 

The military sleep method promises that (with practice) you can learn to fall asleep in two minutes. Yes. Two. Minutes.

Sound too good to be true? It might be.

Could it help you get cosy and drift off a little faster than usual? Maybe.

Nearly 15% of adults in the United States have trouble falling asleep, according to the U.S. Centers for Disease Control and Prevention (CDC).

It’s called sleep onset insomnia. And that tossing and turning and looking at the clock can put a real damper on your morning — and your overall health.

So, it makes sense that people are looking for all kinds of magic solutions to help fall asleep faster. From melatonin supplements to sleepy girl mocktails and, now, the military sleep method.

We talked with sleep psychologist Alaina Tiani, PhD, about what this method is and whether it’s worth a try.

What is the military sleep method?

The military sleep method is a relaxation routine that claims to get you to sleep in two minutes. Considering that it can be normal to take up to a half hour (or longer) for the average person to fall asleep, it can sound like just the remedy you need.

“Understandably, when you’re having trouble falling asleep, you want to find the thing that’s going to help get you there quickly, which is probably why things like the military sleep method have become so popular. I have patients asking about it more and more,” Dr. Tiani acknowledges.

Reports are conflicting about where the method started and whether it’s actually taught to military personnel. But the lore says that service people — particularly fighter pilots and those out on missions — use this method to ensure they can conk out fast when time is of the essence.

But for the average person, the stakes aren’t that high. And hurrying along sleep can actually make sleep more elusive. More on that in a bit.

Military sleep method steps

The military sleep method emphasizes well-researched techniques that can promote a sense of calm and relaxation to help your brain and body prepare for sleep.

But it’s worth pointing out that no studies have been done on the method itself. And no research has promised that any of these techniques will get you snoozing in two minutes.

Depending on what you read or watch, the exact steps of the military sleep method can vary. Let’s take a look at the most widely recommended practices.

1. Muscle relaxation

The military sleep method recommends starting by lying down in bed on your back. Close your eyes and purposefully think about relaxing each part of your body. Start at your forehead and work methodically down to your toes.

Think about each part of your body, consider how it feels and give it permission to relax.

• Are you clenching your jaw? Allow it to soften.
• Are you scrunching up your shoulders? Release the tension.
• Are you sucking in your belly? Allow it to rise and fall with your breath.
• Are your toes pointing straight up at the ceiling? Let your feet flop naturally to the sides.

2. Breathing

As you relax your body, deepen your breath. Take long inhales. And even longer exhales.

Deep breathing allows oxygen to flow freely through your body. That can help calm your racing thoughts and relax your muscles.

3. Visualization

Visualization techniques, like guided imagery, are also an important part of the military sleep method.

Here’s how to do it: As you relax your body and breathe, imagine and immerse yourself in a calming situation. Maybe you’re floating down river in a canoe at sunset. Or admiring the view from a snow-capped mountain top. Or watching the tide roll in on a tropical beach.

Wherever your happy place is, use all of your senses to ground yourself in that place. Take in the sights, sounds, smells, tastes and textures around you. If your mind wanders, gently bring it back to that place.

Does the military sleep method work?

Proponents of the method suggest that after practicing the method faithfully for six weeks, you’ll find that you nod off in two minutes.

That’s a pretty bold claim. And it’s not likely to work for everyone.

For the military personnel for whom the method is named, it makes sense that they’d fall asleep quickly. But that may have more to do with the intense physical and mental experiences they endure each day than the sleep method itself.

“The methods proposed by the military sleep method may help to facilitate a calm and restful state that may increase the likelihood of falling asleep. But they are likely not the things that are putting you to sleep,” Dr. Tiani clarifies.

In other words, yes, these relaxation techniques may help set the stage for sleep by relaxing your body and calming your mind. But it takes more than a relaxed self to head to dreamland.

Your circadian rhythm (determined by your circulating melatonin levels), and your sleep drive (just how much your body feels a need to sleep at any given moment), matter, too.

And when sleep (inevitably) doesn’t wash over you after 120 seconds of deep breathing, your attempts can really backfire.

You get frustrated. You chastise yourself for failing. You feel defeated.

“We’re seeing a phenomenon where sleep is becoming performance-based or gamified,” Dr. Tiani notes. “You can track sleep on your fitness device, and you get a score. You want to get good sleep, of course. But all that information can build a lot of pressure to ‘win the sleep game.’”

Even the idea that you need to fall asleep in two minutes can place undue pressure on yourself. But no one is handing out gold stars for falling asleep the fastest.

“As a sleep psychologist, I want to help my patients look toward sleep as a cosy, welcome repose at the end of the day, not something they must battle or put excessive effort into achieving,” says Dr. Tiani.

For most people, taking 20 or 30 minutes to fall asleep isn’t something to “fix.” What’s more, for most people, regularly falling asleep too quickly isn’t necessarily a “good” thing. It could indicate a larger problem with sleep deprivation or other underlying sleep disorders.

But we want to fall asleep now. And all that pressure, frustration and disappointment? Absolutely not helping you get to sleep.

Some people are calling it “orthosomnia.” It’s a term that gets at the idea that some people will laser-focus on doing everything they can to make sure they get good sleep — to a fault.

“We’ve seen people work so hard to sleep and try so many ‘sleep hacks’ that it backfires. Because the pressure is so intense,” Dr. Tiani shares. “You can even develop sleep anxiety, where you dread going to sleep night after night.”

That said, the techniques used in the military sleep method — relaxation, breathing and visualization — are all scientifically backed practices to help you wind down and (maybe) get some ZZZs. So long as you actually find them to be calming and not adding extra stress to your nightly routine, they might be worth a try.

The best way to fall asleep with ease?

Per Dr. Tiani, “Only climb into bed when you are sleepy — not just tired, but truly sleepy. Think of that heavier feeling where it’s hard to keep your eyes open. We can’t necessarily pick an arbitrary time to force our body to generate sleep at night. It is better to go about your night, wait until you notice a feeling of sleepiness, and then act on it by heading to bed.”

For those who experience sleep onset insomnia, she recommends considering delaying your bedtime by 30 to 60-minute increments to see if going to bed later helps you fall asleep faster.

Other sleep hygiene methods, like following a consistent bedtime and limiting screens before bed might help, too.

And if sleep is still out of reach? Talk with a healthcare provider. They can help you find ways to get the sleep you need.

https://health.clevelandclinic.org/military-sleep-method