7 scientific tricks for falling asleep

By Kevin Loria

If you have a few days off over the holidays, there's one thing you can do to take care of yourself that will significantly change your life for the better — try to fix your sleeping schedule.
Of course, sometimes that's easier said than done. In our busy, wired, non-stop culture, 40% of people sleep less than the recommended seven to nine hours a night.
Indeed, between a third and half of all adults in the US and around the world suffer from insomnia at some point in their lives. In up to 15% of people, this inability to sleep is persistent enough that it causes serious distress. 

But there's hope!
According to the American Academy of Sleep Medicine, insomnia can be treated and without drugs or so-called "natural" remedies like melatonin and valerian root. 
Some types of insomnia are caused by external factors, like a hostile sleep environment or a substance-abuse problem. These are cases of "secondary insomnia," and they can often be remedied simply by finding a solution to the external troubling factor.
In cases of "primary insomnia," where sleeplessness isn't being caused by a secondary source, however, being unable to sleep can result in a vicious cycle where being unable to sleep makes someone angry or frustrated, which in turn makes it even tougher to sleep. In those cases, breaking the cycle is key.
There's no one best strategy, but here are seven sleep-aiding strategies that experts say work. 
The following 3 strategies have been shown to work in randomized well-designed studies:
1. Stop freaking out about sleep. The chronic inability to sleep is horribly frustrating, and people who start to face the night with dread and stare at their clocks until it's time to get up start to develop negative emotions like fear, anxiety, and anger that they associate with trying to sleep.
Stimulus-control therapy seeks to break those associations, so you simply associate bed with sleep and not all that extra baggage. Doctors recommending this approach will suggest things like not keeping a clock in bedroom and not lying in bed when you can't sleep.
The Ohio Sleep Medicine Institute recommends that "patients should not 'catastrophize' when faced with a 'bad night.'" Instead of worrying about how awful your day is going to be because you are tired, realize that you may be better able to sleep the next night because of it.
2. Practice relaxation. When you're anxious about being unable to sleep, your body produces stress hormones that make it harder to let go of that anxiety.
Training yourself to relax using a technique like progressive muscle relaxation (individually focusing on relaxing every part of your body in sequence) or meditation can help.
3. Change how you think about sleep. This is a two-part strategy. The cognitive part includes changing people's beliefs about their insomnia. In many cases, people who are stressed about their inability to sleep tend to exaggerate the problem, thinking they've slept even less than they actually have. Changing these negative thoughts can reduce some of the distress.
For altering behaviour, experts recommend combining both the relaxation training and stimulus control therapy described above. Creating an environment conducive to sleep, like a cool dark quiet room, can help too.
The following strategies have been shown to be effective but not tested as thoroughly as the ones above:
4. If you can't sleep, get out of bed. This strategy is simple — if you can't sleep, don't lie in bed and try to fall asleep.
If you've been trying for more than 20 minutes, get out of bed and go do something else. Don't use your computer, phone, or watch TV though — those can all make sleep problems worse.
Experts say that staying out of bed when you can't sleep helps break the cycle of linking your bed with negative emotions. Plus, the mild sleep deprivation this causes could make it easier to sleep the next day.
5. Change your behavior. Just doing the stimulus control therapy described in #3 and adding relaxation training and a better sleep environment can be effective too. Give it a try.
6. Stop trying so hard. As funny as this may sound, the trick to falling asleep might be trying to stay awake.
By lying in bed content to be awake and not worrying about falling asleep, insomniacs have been shown to actually fall asleep more quickly and sleep better. Experts say this is because trying to stay awake (without looking at phones or computers and just doing nothing) removes the anxiety people can feel while trying to fall asleep.
7. Learn to recognize stress. Therapists often use biofeedback to help patients manage stress, and it can work for insomnia too. This involves learning how to recognize stress symptoms like an elevated heart rate, muscle tension, and rapid breathing, and then focusing on bringing those stress symptoms back to a normal level.
If you have trouble sleeping, give one or several of these strategies a try. Do something for yourself over these next few days and give some of these strategies a try. If they help, you can stick with them going forward.

http://uk.businessinsider.com/how-to-beat-insomnia-and-sleep-better-2016-12

Was the Bard an insomniac?

By Dorothea Shefer-Vanson

MEVASSERET ZION, Israel –Some time ago I had one of those ‘white nights’ that occasionally descend and prevent me from sleeping. I cannot say whether it was my night-cap cup of tea or thoughts about the dire political situation, but whatever the cause, sleep eluded me.

As I lay in bed passages from Macbeth kept popping into my head. ‘Macbeth hath murdered sleep.’ ‘Sleep no more.’ And ‘Sleep that knits up the ravelled sleeve of care.’ And of course there was Lady Macbeth’s famous sleepwalking affair. Although I read the play at school a great many years ago I was intrigued to note that those phrases had remained in my mind.
That set me thinking. Was it possible that Shakespeare, the brilliant poet, dramatist and psychologist, himself suffered from insomnia? That could, of course, explain his immense output in a relatively short life (think about it; as well as writing thirty-nine plays and undertaking research into historical sources for some of them, he also acted in some of them, produced most of them, formed his own theatre company and wrote dozens of sonnets and sundry poetry). My volume of his complete works in minuscule print with two columns on each page runs to 1,080 pages. That’s a stupendous output that could put many other writers to shame.

So I decided to re-read Macbeth, and see if I could find any clues to my theory. I was surprised to find very early on in the play a reference to Aleppo, of all places, which is mentioned in passing by one of the three witches, a curiously topical reference in this day and age. My re-reading of ‘the Scottish play’ also reminded me that Macbeth and his wife were both as evil as each other, egging one another on to further acts of betrayal and murder in order to clear the path for Macbeth to become king. And both paid a heavy psychological (and eventually physical) price for their deeds.
In Act II, scene I, after Lady Macbeth tells her husband not to dwell on negative thoughts (essentially saying ‘snap out of it’), Macbeth replies saying that he thought he heard a voice cry ‘Sleep no more!’ At this point Shakespeare puts words in Macbeth’s mouth that describe the blissful state of sleep that ‘knits up the raveled sleeve of care,’ and constitutes ‘the death of each day’s life, sore labour’s bath, Balm of hurt minds, great nature’s second course, Chief nourisher in life’s feast.’ In other words, sleep is nature’s way of bringing comfort and consolation to our troubled minds, so that if we are deprived of it our psychological equilibrium is upset. This is something that is known to anyone who has been reading espionage novels and knows anything about interrogation techniques.
In Act III, scene II Macbeth talks of ‘terrible dreams that shake us nightly,’ and declares that it would be better to be dead than ‘on the torture of the mind to lie in restless ecstasy.’ I understand what he means by ‘restless,’ but it’s not clear to me what he means here by ‘ecstasy,’ which seems to be a contradiction in terms, but the bit about ‘terrible dreams’ is pretty obvious.
Those ghosts and other apparitions that he keeps seeing also constitute some kind of psychological disturbance, though in this case not necessarily associated with sleep. But in the same scene he speaks almost enviously of Duncan, whom he has murdered, being ‘in his grave; After life’s fitful fever he sleeps well… Nothing can touch him further.’ Now that’s a wonderful description of peaceful sleep if ever there was one, and that seems to be how he perceived death (‘the bourne from which no traveller returns,’ as he describes it in Hamlet).
I decided not to pursue my researches any further, as doubtless there are references to sleep in others of his plays, not to mention A Midsummer Night’s Dream, where it’s almost as if the whole play takes place in our sleeping minds as well as on stage, and Shakespeare even recommends us to regard it as such at the end of the play..
Then I had the bright idea of googling ‘Shakespeare and sleep,’ and sure enough, there I found that the sleep and dream images in Shakespeare’s plays (not to mention his sonnets) come thick and fast, with varying degrees of positive and negative associations. So it seems I’m not alone in seeing additional meanings into this particular aspect of the Bard’s work.

http://www.sdjewishworld.com/2016/12/22/was-bard-an-insomniac/

Insomnia Found to Be Highly Prevalent in Adults With Asthma

From merckmanuals.com

FRIDAY, Dec. 9, 2016 (HealthDay News) -- Insomnia is common in adults with asthma and tied to worse asthma control and other health problems, according to a study published in the December issue of CHEST.
University of Pittsburgh researchers found that 37 percent of adults with asthma also had significant insomnia. Those with insomnia had worse lung function, weighed more, and tended to have lower incomes than those without insomnia, the researchers found.
Insomnia was also linked to a reduced asthma-specific quality of life. Patients with asthma and trouble sleeping had more depression and anxiety symptoms, the investigators found. They also needed more asthma-related health care in the past year.
"Our results show that poor sleep may not be solely due to night-time awakenings due to asthma symptoms but may represent comorbid insomnia," lead author Faith Luyster, Ph.D., an assistant professor in the university's School of Nursing, said in a journal news release.

https://www.merckmanuals.com/en-pr/professional/news/external/2016/12/10/00/53/insomnia-found-to-be-highly-prevalent-in-adults-with-asthma

The Tiny Thing That Could Help With Insomnia

By Sarah Hosseini

Trying to function after you've had several sleepless nights in a row is one of the worst feelings in the world. You feel groggy, completely brain dead, and maybe in a bad mood. Even worse — extreme tiredness can be really unsafe. Insomnia can negatively impact your life and your health in some pretty monumental ways. Treating your repeated sleeplessness might take a little more than counting sheep, but not that much more. So what is the tiny thing that could help with insomnia?
It's first important to realize that persistent sleep problems are not rare. According to a 2016 report done by the Centres For Disease Control And Prevention (CDC) more than a third of American adults aren't getting enough sleep on a regular basis. Of course, adequate sleep levels vary person to person, but the same organization recommended that adults should get an average of seven hours of sleep at night. The Sleep Foundation explained that many people go in and out of bouts of insomnia, especially if the insomnia is stress related (and not medication or substance related).
Basically, at one time or another, you may have a period where you aren't sleeping well and the deficit adds up. If this happens you may start to look at your lifestyle for ways to stop the insomnia.
The small thing you could do right away is to stop using your smartphone, tablet, computer, or television right before bed. No doubt you've heard this before, but screen time, especially before bed, can really mess with your sleep. According to Web MD, reading on the computer or watching TV before bed can stimulate you, not make you sleepy. The site explained that the light and noise from these devices can reduce brain melatonin levels. Melatonin is a hormone made by your body that helps you with your daily sleep cycles, as explained on the National Sleep Foundation's website. It increases in the evening after the sun goes down making you sleepy, then wears off in the early morning waking you up. It might be really tempting to surf the internet before bed, check Facebook, watch a television show you enjoy to relax, or even check your email one last time, but if you want to sleep it's best to stay away.

Instead of turning to your devices, there are other relaxing and sleep-inducing activities you can try to help you wind down. Help Guide suggested reading as a way to relax, but not on a device. People laugh at me for still going to the library and picking out actual books or buying books, but I literally can't read books from a screen because it will keep me up forever. Other suggestions included listening to soothing music, meditative breathing, turning down the temperature in the room, and making the lights dim.
Dealing with persistent sleep problems is no fun and can really impact your life, mood, and overall health. As mentioned, if the simple fixes and advice from your doctor don't work you may have to try some more invasive treatment options that include prescription medication. Considering how many side effects some medications carry it's at least worth it to try small things first when trying to favourably impact your sleep cycle. These small methods can often carry a big and positive payoff.

https://www.romper.com/p/the-tiny-thing-that-could-help-with-insomnia-24114

Insomnia: Your 3 Worst Ways and 3 Best Ways to Fall Asleep

From health.clevelandclinic.org

Have trouble falling asleep? Wake up at 3 a.m. for no reason? Insomnia can rob you of energy the next day, fog your thinking and put you in harm’s way on the road.
If you’re relying on common crutches for sleeplessness, they won’t help your cause. Here, our sleep experts share their favourite and least favourite remedies for insomnia:

1. Have a  ‘nightcap’ before bed

Do you unwind with a glass of wine or a scotch and soda before bed?
“The literature shows that alcohol is the most abused drug for insomniacs,” says Nancy Foldvary-Schaefer, DO, MS “It’s the single worst remedy you can use.”
Adds Michelle Drerup, MD, “Drinking alcohol may make you feel drowsy. But as it wears off, it fragments the natural stages of sleep.”
Despite alcohol’s quickly sedating effect, when it’s metabolized a few hours later, it causes recurrent awakenings. Your deepest stage of sleep — REM (rapid eye movement) — is suppressed.
Drinking alcohol near bedtime may also worsen snoring and sleep apnea.

2. Bring electronics to bed with you

Your bed is not the right place for smartphones, tablets or laptops.

“Lying in bed and ‘trying to sleep’ by playing games, checking your email, reviewing bank statements or paying bills online will backfire on you,” says Tina Waters, MD.The “blue” light from electronic devices prevents the release of melatonin from the brain’s pineal gland, preventing sleepiness. “Adolescents may be even more vulnerable to this effect than adults,” notes Dr. Foldvary-Schaefer

3. Rely on antihistamines

Antihistamines like diphenhydramine (Benadryl®) sure make you drowsy. But they’re not a long-term solution for insomnia.
“Antihistamines may help you get to sleep. But they accumulate in the brain over time, causing grogginess and even cognitive impairment the next day,” cautions Harneet Walia, MD.

The 3 best ways to get to sleep

1. Get out of bed

Can’t sleep? Get up, go to another room, and read a little, take a bath or try some other relaxing activity. That way, you won’t reinforce the unhappy habit of lying awake all night.
“Lying awake in bed is one of the least productive thing people with insomnia can do,” explains Dr. Foldvary-Schaefer. “It leads to a self-perpetuating cycle of chronic insomnia.”

2. Reset your body clock

Start getting to bed and waking up about the same time every day — even on the weekend and your days off.
“A consistent schedule can help prevent ‘social jet lag’ from following a different sleep schedule on weekends,” says Dr. Drerup. “Just as a cross-country flight can disrupt circadian rhythms as you abruptly cross time zones, social jet lag will upset your body’s biological clock.”
Adds Dr. Walia, “Patients often don’t realize that maintaining a consistent sleep-wake schedule really works.”

3. Write your ‘to do’ list early

To keep “shoulds” off your mind when you’re trying to sleep, write your to-do list early in the evening.
“Later, when the house is quiet, unwind on the couch with a calming book under light from a low-wattage bulb. Sip on some soothing peppermint tea,” says Dr .Waters.
Try these suggestions from our experts to free yourself from the insomnia trap. A new sleep routine may make all the difference for you at night and the next day.

https://health.clevelandclinic.org/2016/11/insomnia-your-3-worst-ways-and-3-best-ways-to-fall-asleep/

Smartphones cause insomnia, study finds

From networkworld.com

Put that smartphone away or limit your use of it if you want to get a decent night’s sleep and stay healthy.
Researchers from the University of California, San Francisco say they have confirmed that sleep deprivation is magnified by exposure to a kind of blue light emitted by the devices. And missing sleep can instigate deadly diseases, such as obesity and depression.
“Longer average screen-time was associated with shorter sleep duration and worse sleep-efficiency,” the journal PLOS ONE says of the research on its website.
Sleep took longer to come on and quality was generally poor, according to the researchers.

Over 600 participants were studied over 30-day periods, and researchers overwhelmingly found that the more people used their smartphones, particularly just before bed, the worse sleep was for them.

“Screen-time is associated with poor sleep,” the journal article says. 

The problem is that blue light spectrum—as is produced by smartphones—can suppress the body’s creation of melatonin. That leads to “decreased drowsiness, difficulty initiating sleep and non-restorative sleep,” the researchers say.

Smartphones disrupt melatonin production

Melatonin is a hormone produced by the brain’s pineal gland; it triggers the body’s natural rhythms. Light is part of what regulates melatonin in the body. As the body produces melatonin, the body’s sleep rhythm kicks in. That’s interrupted by the phones.

Excess light means less melatonin is created, which is why the body gets used to being awake during the day. In this case, roughly, that artificial burst of blue light from the phone, suppressing melatonin, fools the body into thinking it should be awake— that it’s daytime, not night.

Those sleep issues might not be a major problem if it weren't for the fact that sleep deprivation has been linked as a risk factor for morbid diseases, such as obesity, diabetes, cardiovascular disease, depression and overall mortality.
In other words, messing around with your smartphone, particularly when your body is preparing to be asleep, might contribute to tiredness, if not kill you. It might not be your partner’s snoring or inconsiderate neighbours slamming doors that’s really affecting your sleep, but your use of the phone.

Younger people suffered more than older people, the study found. They spend more time on phones, however.

“Longer average screen-time was associated with shorter duration of sleep and reduced sleep efficiency,” the researchers say.

Sometimes smartphones and blue light are good

Some people say smartphones and blue light aren't all bad. The Daily Mail, in its coverage of the blue-light study, points out that researchers at Mid Sweden University have discovered that mixing blue light with caffeine intake makes the brain more alert.
“It has the potential to positively influence a range of settings where cognitive function and alertness are important,” the researchers say in the Daily Mail article.

http://www.networkworld.com/article/3141938/mobile-wireless/smartphones-cause-insomnia-study-finds.html

Stressed and Sleepless? 6 Ways to Get a Better Night’s Rest

By Elizabeth Varnell

Sleep is elusive in the smartphone age. And stress compounds the problem, making it nearly impossible to relax as screens light up. Quick glimpses of incessant notifications trigger agitated nervous systems to release floods of hormones, including cortisol and adrenaline, causing blood pressure to spike and muscles to tighten. Whatever the cause of anxiety-induced sleeplessness—this past week has offered many—National Sleep Foundation guidelines say adults still need seven to nine hours of sleep per night just to stay healthy. Without rest, we’re more susceptible to heart disease, obesity, impaired immune function, insomnia, and even depression. Here, two experts sort out restorative solutions to calm the mind and body.
Rise and ShineGetting out of bed at the same time each day is one key to fighting sleeplessness, says UCLA psychology clinic director Danielle Keenan-Miller, Ph.D. Napping or sleeping later than normal can actually throw the body’s natural rhythm off and “set people up for a protracted course of insomnia,” she says.
This rule applies even if you’ve experienced a few days of anxiety-related tossing and turning, Keenan-Miller notes. “The body naturally compensates for lost sleep; it knows how to bounce back,” she says. Seeing sunlight also helps. The earlier you open your eyes each day, the easier it will be to fall asleep that night. Exposure to late-afternoon sun also helps you stay asleep. “The angle at which sun comes into our eyes matters,” Keenan-Miller says, adding, “Our bodies have evolved to be responsive to natural patterns of sunlight on earth.”
Seek Sleep-Promoting FoodsNutritionist Frances Largeman-Roth, R.D.N., author of Eating in Color, says that boosting levels of melatonin throughout the day can also help regulate sleep patterns. Tart cherries are packed with it; she suggests eating some with breakfast and at night. “Almonds are a rich source of magnesium, a mineral that’s necessary for good sleep,” she adds. Black rice, sesame, and pumpkin seeds are also good sources. Then there’s turkey, full of tryptophan that makes us drowsy when eaten with carbs, another sleep-inducing food.
Foods high in caffeine obviously won’t bring on a peaceful slumber. Surprisingly, alcohol doesn’t help either. Keenan-Miller says it can aid sleep initially, but those glasses of Sancerre “disrupt sleep architecture” by waking you up in the middle of the night.
Develop a Relaxing RoutineStudies have shown that light exercise like evening power walks can function as an antidepressant, clear the mind, and help bring on a restorative night of sleep. Continue a relaxed routine as bedtime nears: Avoid stressors like paying bills or checking email. Read a book or pet the cat; Largeman-Roth also recommends settling nerves with chamomile tea.
Winding DownFor a good night’s rest, you need a cool room that’s free of ambient light. “Starting each evening, avoid electronics that emit a blue light,” says Keenan-Miller. This is because the body responds to sunlight to set sleep patterns, but blue light disrupts these environmental cues. Once you’re lying in bed, try deep-breathing techniques borrowed from yoga class, or body-focused contemplative practices. Keenan-Miller says grounding exercises like body scan mediation (being aware of each body part, sequentially) and progressive muscle relaxation (tensing and relaxing muscles) are both good options because they’re “physiologically relaxing and boring.”
Get Out of BedIf you find yourself tossing and turning, get up. Keenan-Miller recommends going to a different part of the house to do something boring in dim light. Read a catalogue or recipe book or do something else low-key, she says: “Don’t stay in bed. A bed is for sleep, sex, and nothing else.” She even discourages aimless lounging on lazy mornings because it detracts from the mental association between the mattress and sleep.
Calming TechniquesAs the clock ticks toward morning, don’t let catastrophic thoughts take over. Accept that you can’t sleep. Keenan-Miller says a couple of nights in a row of insomnia won’t have a huge impact on subsequent days. After all, marathoners can run without great sleep the night before, she points out, and surgeons on call perform well, too. “Try to get the anxiety out of your head and onto a piece of paper,” she suggests. Keenan-Miller recommends making two columns: concerns and potential solutions. Fill them out, then put away the paper so there’s no temptation to dwell on it. And, she points out, a solution can simply be the acknowledgment that there is no easy fix.

http://www.vogue.com/13503767/how-to-sleep-when-youre-stressed-out-anxiety-insomnia-tips/

How will tonight's moon affect human behaviour?

By Sam Dean

Do not be alarmed if you find yourself struggling to fall asleep tonight, for there could be a perfectly scientific reason for your insomnia.
Hovering outside your window will be the biggest and brightest moon the planet has seen since January 1948 - a scientific phenomenon that takes place only when a full moon coincides with the moon being the closest it gets to us on its orbit.
Clouds permitting, the “supermoon” will look around 14 per cent larger and 30 per cent brighter than the average full moon. It will be the closest the moon has been to Earth for more than 60 years, and the closest it will come until November 2034.

So what does it mean? According to astrologers a supermoon is simply an intensified new moon or full moon -  a time to focus on new beginnings. But when a supermoon is involved these new starts can take on an even more dramatic tone. Some even see them as omens of impending disaster, or a warning of something momentous coming towards us.
Aside from mythical meanings and unfounded alarmist proclamations, any full moon - never mind a supermoon as big as this  - has long been seen as having the ability to trigger emotional reactions and extreme behaviour.
And while it may be easy to scoff, these theories have been given added credence in recent years by claims that there is a spike in admissions to hospitals when the moon is full, and by police forces reporting a rise in crime.
Just last month, the Wall Street Journal reported that nearly all the staff in a hospital in Connecticut were convinced that a full moon ensured they had a busy night ahead of them.
Meanwhile, a study published in the World Journal of Surgery in 2011 found that more than 40 per cent of medical staff believed lunar phases had an impact on human behaviour and, in 2007, Sussex Police announced that they would put extra officers on patrol on nights when the moon was full, following research that showed “a correlation between violent incidents and full moons”.
One theory is that the water in our bodies is affected by the movement of the moon in much the same way as its gravitational pull controls the tides. As the fluid in our body shifts, it tips the balance in our minds, which can trigger extreme emotions.
The “lunar effect”, though, has been rubbished by a series of studies which have found no statistical correlation between lunar phases and events such as births, deaths, suicides, violence and psychiatric hospital admissions. However, says Dr Niall McCrae, a lecturer in mental health at King’s College London and the author of 'The Moon and Madness’, we should not dismiss the moon’s effect so swiftly.
Although he agrees the idea that our internal waters have some sort of tidal motion is “unfounded”, Dr McCrae points to studies that have shown the impact of moonlight on sleep as a feasible demonstration of the moon’s effect on the brain. Swiss researchers found in 2013 that, on average, people slept for 20 minutes less when there was a full moon. It may not sound like much, but such differences might well be the reason for the centuries-old association of lunacy with lunar cycles.

“A brief loss of sleep might mean very little to you or I,” Dr McCrae says. “But for somebody of a condition like bipolar affective disorder [formerly known as manic depression] who may be on the cusp of going into a manic phase, that could be a significant trigger.
“For someone with mental health problems, it can be something that sets off a more significant episode of psychological distress.”
As part of his research into his second book, a history of mental health nursing, Dr McCrae spoke to former nurses who worked at old mental asylums more than half a century ago. “Anyone who worked in those institutions, old nurses and guards, they will tell you with utter conviction that there was a lunar effect on wards at night,” he says. “But because they weren’t observing in a scientific way, their observations have been dismissed as anecdotal.”
In many ways, it is not too hard imagine. Often, these asylums were built up on hills away from the lights and pollution of towns, had dozens of a patients in a single dormitory and nothiong covering the windows. “If there was a full moon, a mental hospital was the best place to see a change in the light,” Dr McCrae says.
Picture, then, a “supermoon” shining outside their window. If the light kept just one or two patients awake, it could easily lead to others being disturbed. In turn, that could cause irritability, fighting, or trigger a mental episode. As Dr McCrae says, “it’s not quite so unbelievable, is it?”
So as tonight’s phenomenon shines bright, head outside to marvel at its majesty. After you have had your fill, though, once you are back indoors and in your bed - don’t forget to pull those curtains extra tight.

http://www.telegraph.co.uk/men/thinking-man/how-will-tonights-moon-affect-human-behaviour/

Five Ways To Alleviate Insomnia

From goldenmonkeyhealing.com

Insomnia is a phenomenon almost everybody experiences at some point in their life. And most of us don’t know how or why it happens.  Insomnia is defined as difficulty falling asleep, despite being tired. Combatting insomnia may be easier than you think. Here are five simple ways to fall asleep faster and stay asleep all night.

Turn off your phone

In today’s society, we are almost surgically attached to our phones, iPads, laptops, etc. And while the devices keep us informed and connected, they are also harm us when it comes to our sleep.  Smartphones and other gadgets emit blue wavelengths. These wavelengths suppress the production of melatonin in our bodies. Melatonin is a natural hormone that makes you feel sleepy. Also, the light given off by your devices can actually stimulate the mind, thus causing poor sleep. So as hard as it may be, buy a regular alarm clock and turn off the phone.

Keep a sleep schedule

Sleep is just as important to proper health as eating healthy-wholesome foods. In other words, make sleep a priority. You don’t have to give up dinner with friends or that periodic concert, but staying out late every single night will eventually take its toll. Make a sleep schedule and do your best to stick to it.  Lack of sleep has been proven to increase blood pressure, depression, weight gain and stress. Why do this to yourself when you don’t have to? Once you set your sleep schedule, your body will react favourably.

Meditation

How many of us groan when we hear the word “meditation”? Meditation really isn’t difficult but people constantly tell themselves it can’t be done because they can’t shut off their minds. But what most people don’t realize is the goal of meditation is not turning off your mind or your thoughts. Meditation helps you cope better while telling your sympathetic nervous system to relax. When the thoughts come in, you should acknowledge them but do not dwell on them. That’s what meditation helps you do. And there are many different types of meditation. For beginners, guided meditation tends to work best because you are listening to somebody guide you through the journey. Why not give it a try?

Bedtime Yoga

Yoga is an ancient Indian practice that combines physical exercise, mental clarity and spiritual beliefs all rolled into one discipline. Bedtime yoga poses are very low-key and quite simple. Utilizing yoga just before going to bed can signal to your brain that slumber time is approaching. Poses such as forward bends, happy baby pose, cross-legged bends and corpse pose all have been shown to help the body prepare for restful sleep. Also for those who are a little more skilled, inversion poses like shoulder stands can help alleviate stress and calm the mind.

Acupuncture

Really? Getting poked with needles will help me sleep better? The simple answer is YES!  Acupuncture works with your own body to help bring it back into balance. If you have stress, you have an imbalance.  Acupuncture needles are strategically placed on points that will calm the mind, balance hormones and settle the nervous system. Most people will notice some change after just one treatment, but to get the full effect and truly eliminate insomnia, you should commit to several treatments. And always seek out a properly trained and fully licensed acupuncturist to get the best results.
There are many other ways to fight insomnia too, but these are some of the best. Give these five methods a try and then focus on the ones that resonate with you. Over time, your body and mind will thank you and there won’t be any harsh side effects…just good sound sleep. Sweet dreams!

http://goldenmonkeyhealing.com/five-ways-to-alleviate-insomnia/

Battle Insomnia With The Right Diet

From hungryforever.com

Insomnia is a problem that has plagued all of us at least a couple of times. It’s defined as the “inability to fall asleep and stay asleep” and can be caused by a variety of problems including stress, sleep apnea and restless leg syndrome.
Because of the lack of sleep, insomniacs tend to suffer from daytime drowsiness, fatigue, irritability and have difficulty coping with everyday situations.
While everyone suffers from insomnia every once in a while, frequent (every night or second night) bouts of insomnia may be signs of a larger problem like depression, gastrointestinal problems and endocrine problems. If you’re a regular sufferer, it’s advisable to consult your doctor who can run necessary tests.
An individual who regularly suffers from insomnia can also control the problem with an appropriate diet. Here are some tips:

Eat Melatonin Boosting Foods

Melatonin is a hormone which the body associates with sleep; more melatonin in your system will therefore make you feel drowsier.
Some foods contain components which boost the production of melatonin. These include cherries (eat handful an hour before bed time), oats, sweet corn, rice, ginger, tomatoes, bananas and barley. Melatonin is also an antioxidant which can help fight heart disease and cancer making the benefits of eating these foods threefold.

Additionally, experts recommend eating magnesium rich foods such as beans, nuts, seeds, avocados, yogurt, bananas and fish – as magnesium also boosts the body’s production of melatonin.

Herb It Up

You probably already know that chamomile tea is an excellent remedy for insomnia as it brings on a light drowsiness. Other herbed and flavoured teas you can sip on are lavender, orange and lemon; each of which work towards relaxing your system.
Try incorporating a good amount of these herbs in your dinner as well; try a lemon chicken or herb roasted root vegetables recipe.

Battle Fatigue With Food

One of the worst side effects of insomnia is that it prevents you from going about your day to day routine because you feel overwhelmingly tired. You may even be tempted to take naps through the day which will further mess with your sleep patterns at night.
Keep yourself alert through the day with the right diet. Start your day with a bowl of cereal; research has found that beginning the day with large amounts of fibre gives you a wonderful boost of energy.
Chicken broth has also been found to keep your brain alert as have lentils, almonds and eggs.
Why not give these measures a try and see if they help you fight insomnia?

https://www.hungryforever.com/battle-insomnia-right-diet/

Your Insomnia Could Be Leading to Unhealthy Eating Habits

From sports.yahoo.com

Couldn’t get any rest last night? You’ll make up for it with more calories during the day.

New research published in the European Journal of Clinical Nutrition confirmed that partial sleep deprivation causes people to eat an average of 385 calories more than usual the next day. The body tries to make up for the lack of energy from minimal rest by consuming more energy (calories) to use throughout the day

This research pooled results from 11 different studies that observed the sleeping and eating habits of 172 people ages 18 to 50. The conclusion, scientists said, was that lack of sleep was linked to weight gain, and habitual insomnia was linked to obesity. Participants who were sleep-deprived also consumed more fat and less protein the next day.

“The main cause of obesity is an imbalance between calorie intake and expenditure and this study adds to accumulating evidence that sleep deprivation could contribute to this imbalance," said Gerda Pot, from King's College London. "So there may be some truth in the saying 'early to bed, early to rise, makes a man healthy and wise.’”

http://sports.yahoo.com/news/insomnia-could-leading-unhealthy-eating-192227964.html

How to fight insomnia

From newvision.co.ug

If you are suffering from insomnia, there are many steps you can take to change behaviours and lifestyle to help you get to sleep.

Wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.

Eliminate alcohol and stimulants like nicotine and caffeine. The effects of caffeine can last for several hours, perhaps up to 24 hours, so the chances of it affecting sleep are significant. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then lead to frequent arousals and a non-restful night's sleep.

Limit naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping can affect the quality of night-time sleep.

Exercise regularly. Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided

Limit activities in bed. The bed is for sleeping and having sex and that's it. If you suffer from insomnia, do not balance the chequebook, study, or make phone calls, for example, while in bed or even in the bedroom, and avoid watching television or listening to the radio. All these activities can increase alertness and make it difficult to fall asleep.

Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up

Get all your worrying over with before you go to bed. If you find you lay in bed thinking about tomorrow, consider setting aside a period of time -- perhaps after dinner -- to review the day and to make plans for the next day. The goal is to avoid doing these things while trying to fall asleep.

http://www.newvision.co.ug/new_vision/news/1438677/fight-insomnia

Why Brits Aren’t Getting Enough Sleep

By Kate Samuelson

A study of 13 countries has shown that those living in the United Kingdom are the most exhausted, with more than a third of Brits (37%) feeling that they do not get enough sleep.
Americans are the fourth worst sleepers on the list, following Ireland and Canada, with 31% feeling under-slept. France, Turkey, Indonesia, China and Spain are among the countries that are better slept, suggesting that insomnia is more common in the English-speaking nations.
The survey, which was conducted by insurance company Aviva, also revealed that only half (51%) of parents say they make sure their children sleep enough and that 44% of British adults feel too tired to exercise. Women are more affected by this than men, with 52% of females feeling they are too tired to exercise, compared to 35% of males.

But why are Brits in particular so under-slept compared to other nations?
Dr Neil Stanley, an independent freelance sleep expert for over 34 years, suggested it might be a cultural thing. “One reason why the U.K. has such a problem with sleep is because we’ve created a 24-hour society more than any country in Europe,” he explained.
“We have overnight television, supermarkets like Tesco are open all night and 10-15 years ago our government passed a law saying pubs could open for 24 hours a day. This is in stark contrast to Paris, which has been closing down music clubs in residential areas, Switzerland – where it’s hard to get a meal past 10pm and it’s forbidden to flush the toilet between midnight and 6am in some neighbourhoods, and places like Germany and Austria, where shops close early.”

According to Dr Stanley, having such a 24-hour society makes it harder for Brits to switch off at night. “We feel we should be functioning 24-hours a day, but we’re not a 24 hour country – it gets dark and cold here,” he said. He compared the English tendency to work long, late hours with the out-of-hours restrictions imposed by German firm Volkswagen, which prevents staff from sending emails from half an hour after the end of the working day.

“If you’re paid 40 hours a week you should work 40 hours a week, but we are always connected – even though last thing you should go before bed is work,” he said. “The essence of the problem is that Brits see sleep as disposable – as the thing to do after you’ve done everything else. There is so much evidence that poor sleep is bad for many aspects of physical, mental and emotional health; the world would be a nicer place if we had more sleep.”

Dr Stanley compared Britain’s 24-hour culture with U.S. cities including L.A. and New York, but added that “if you’re in the Midwest, by 9pm there’s no one in restaurants – they’ll have already had their meal and gone home.” He criticized the presidential candidates’ boasts about not needing much sleep – with Hillary Clinton saying she didn’t need any more naps, and Donald Trump claiming he only needs to sleep for three to four hours a day. “The mindset is that sleep is for wimps,” he said.
Sleep is like height, Dr Stanley explained, and it’s genetically determined. Anywhere between three and 11 hours can be considered normal – it’s all about getting the right amount for you, but you can’t train yourself to survive on less. “If at 11am you’re feeling wide awake then you’re getting enough sleep, but if you’re tired then you’re not,” he added. “It’s that simple.”

http://time.com/4548883/brits-not-sleeping-enough/

HEALTH MATTERS: Don’t let sleep disorders keep you up at night

By Dr David Cohn

  Do you have a hard time falling asleep? Do you often wake up in the middle of the night? Do you feel tired during the day?

   Good sleep is essential to good health. Sleep disorders such as sleep apnea, insomnia, or restless legs syndrome can ruin a good night’s sleep and lead to a number of health problems.

   If you find yourself having difficulty falling asleep or sleeping through the night, or feel tired in the day despite getting an adequate amount of sleep, you may have asleep disorder.

   The Sleep Centre at University Medical Centre of Princeton, which is accredited by the American Academy of Sleep Medicine, provides a full-range of services to diagnose and treat sleep disorders in adults and children.

   Your daily health and performance are linked to your quality of sleep.

   You might think of sleeping as “down time,” but the fact is your brain remains active during sleep, and passes through several sleep stages. Certain sleep stages help ensure you have energy and are alert the next day. Without passing through the sleep stages, your reaction times when awake can be slow. Your focus, memory, and decision-making skills can be compromised, too.

   A number of chronic diseases and conditions such as diabetes, cardiovascular disease and obesity are linked to sleep disorders. Lack of adequate sleep can contribute to the onset of these diseases, and make them hard to treat.
In addition, lack of sleep can affect your mood. Of course, people tend to be irritable if they don’t get enough sleep, but continued lack of sleep can contribute to chronic depression or other mood disorders.

   The National Institute of Health (NIH) estimates that 40 million adults in the United State have a sleep disorder, most commonly insomnia, sleep apnea or restless legs syndrome.

   One of the most common sleep disorders is insomnia. When insomnia strikes, you may have trouble falling asleep or staying asleep. You might be up all night, or up too early in the morning.

   Sleep apnea is another common sleep disorder, affecting 12 million to 18 million U.S. adults, according to the NIH.

   Your breathing may stop while you sleep, or become very shallow. Sometimes you may not breathe for up to 60 seconds at a time, and breathing pauses may occur more than once every minute.

   The most common type of sleep apnea is obstructive — your airways become blocked, obstructing your breathing. When the airways reopen, you may snort or make choking sounds.

   People with sleep apnea also tend to snore loudly. However, snoring in and of itself does not mean you have sleep apnea.

   Additionally, restless legs syndrome is a common disorder that causes you to want to move your legs. An achy or creeping feeling may be present. Restless leg syndrome can make falling asleep and staying asleep difficult.
Signs you may have a sleep disorder include:

   • Difficulty falling asleep, consistently taking 30 minutes or more

   • Repeatedly waking up in the night, with difficulty falling back asleep

   • Waking up too early

   • Sleepiness in the day, frequent naps or nodding off

   • Being told you make sounds when you sleep: loud snoring, snorting, gasping, or choking sounds

   • Waking with a feeling of breathlessness or heart racing

   • Being told you stop breathing for short periods while you sleep

   • Uncomfortable sensations in your legs at night that interfere with sleep

   • Leg twitches or other abnormal movements during sleep

   A sleep study is typically the first step in diagnosing a sleep disorder. Because most people aren’t aware of their breathing or movement when sleeping, conducting a sleep study can help identify problems.

   A polysomnography test can assess your brain waves, your blood oxygen level, your heart rate and breathing, as well as eye and leg movement. Your sleep stages are monitored and any disruptions are noted.
Polysomnography is a painless and noninvasive test, usually performed overnight at a sleep centre. The measurements help doctors diagnose sleep disorders. For example:

   • Brain wave measurements can show exactly when sound sleep is disrupted

   • Blood oxygen levels, heart rate and breathing rate can reveal sleep apnea

   • Leg twitches or other abnormal movements that disrupt sleep can be observed

   All of these disorders are treatable, with solutions ranging from changing your sleep habits, to medication, to a device known as a CPAP to improve breathing during sleep.

   For patients who are unable to spend the night at a sleep centre, home sleep studies are often available.

   Although sleep needs vary by person, research indicates that most adults need at least seven to eight hours of quality sleep each night. The NIH estimates that one-third of Americans get fewer than seven hours of sleep nightly.
For a good night’s sleep, try these tips:

   • Have a sleep schedule — go to bed at the same time every night and wake up at the same time each morning

   • Make your sleep area dark and relaxing

   • Use your bed only for sleeping, not for reading or watching TV

   • Get rid of distractions in the bedroom, such as gadgets and electronic devices

   • Avoid large meals before bed

      Make time for relaxation before you go to sleep

   • Avoid naps after 3 p.m.

   • Avoid caffeine and nicotine throughout the day

   • Avoid alcohol before bed

   Good sleep is essential for your health and well being, and sleep disorders are treatable. With proper diagnosis and treatment, you can sleep soundly.

http://www.centraljersey.com/lifestyle/health-matters-don-t-let-sleep-disorders-keep-you-up/article_802c90d4-96f1-11e6-ab26-3393e41bc8de.html

Why Listening to Music Before Bed Can Beat Insomnia

By Victoria Williamson

In our hectic world, a good night’s sleep is worth its weight in gold when it comes to improving physical and mental well-being. Much more than a basic method of energy conservation, sleep is a state during which muscle and bone are generated and repaired, and memories and learning systems are updated. Sleep also allows the body and brain to clear out the toxic by-products of the day’s waking activity that might otherwise build up and cause harm. In short, good sleep is a cornerstone of human health.
Sadly, not all of us are blessed with the bounty of a good night’s slumber after a long and often tiring day. Around 30 per cent of adults experience chronic insomnia at some point in their life—where sleep is disrupted for more than a month. Estimates are even higher in older populations and those who experience regular stress.
Insomnia can be devastating, and has been linked to cognitive deficiencies—such as memory lapses, psychological problems including mood and anxiety disorders, and long-term health concerns including obesity and dementia. The most severe cases of chronic insomnia can even increase the risk of mortality.
The cost of insomnia goes well beyond just health. According to the National Sleep Foundation, insomniacs are two to four times more likely to have an accident—with over 72,000 traffic accidents a year in the U.S. alone linked to sleep deprivation. Insomnia also costs U.S. companies an estimated $150 billion in absenteeism and reduced productivity, every year.
Given our need for regular and deep sleep, it is no surprise then that people with insomnia often reach for the medicine cabinet. Pharmacies in the U.K. regularly dispense more than 15.3m prescriptions for sleep aids. But this is not the safest route to a good night’s slumber, as the use of over the counter and prescription sleep aids can lead to harmful side effects, dependency and withdrawal.

Music for sleep?

Research has shown that listening to “self-selected” music—music of your choice—can actually shorten stage two sleep cycles. This means people reach restful REM sleep – the restorative part of our sleep - more quickly.
In the study, students who listened to 45 minutes of music before bedtime for three weeks saw a cumulative positive effect on multiple measures of sleep efficiency with similar effects reported in older citizens in Singapore. Following all this evidence, the NHS now recommends "listening to soft music"” before bedtime as a method to prevent insomnia.
With all this in mind, our research unit, along with colleagues from the Sleep and Cognition Laboratory at the University of Lincoln and Goldsmiths, University of London, has embarked on a new music sleep project, to find out what people listen to when they are nodding off—and why people believe music helps their sleep.

The first phase of our music sleep survey has been completed by 651 people, who have told us a great deal about the music that helps them to sleep. We discovered the top rated composer of sleep music in our sample is Johann Sebastian Bach. He was followed by Ed Sheeran, Wolfgang Amadeus Mozart, Brian Eno, and Coldplay.

Aside from those few top rated artists, there was an enormous variety of individual choices—with 14 different genres and 545 different artists named. And it is this data that will give us the basis to examine the features of effective sleep music. Using computer programs we will be able to pin down the consistent musical features that support sleep among these many diverse musical sounds.

Face the music

We also found out a lot about the reasons why people are turning to music in the first place. And they are varied. In our research, people highlighted the importance of music for blocking disruptive external (such as traffic) and internal (like tinnitus) sounds, for filling uncomfortable silences, and providing a sense of companionship and security.
This suggests that a one size fits all approach to music for sleep is unlikely to suit all insomniacs, because people are tuning into so many different types of music for so many different reasons. The next step for our research will be to expand our survey to cover as many populations and cultures as possible. We will then test the music that people report to be consistently effective at different stages of sleep using advanced sleep recording techniques.
Our aim is to develop personalized music selection technology, combined with advice on music sleep strategies, as a complete package for people who need to restore their sleep to normal for the sake of their health, quality of life and well-being.
Until then, the best advice we can offer when choosing music to put you to sleep is to trust your own musical choices over generic “sleep” playlists. You know best what you are looking for in a bedtime track—based on what you like and what you need from the music at the time. And in the near future we will be armed with the necessary evidence that will allow us to move from this “instinctive approach” to a more informed and optimized application of music as an effective aid in the battle against insomnia.

http://europe.newsweek.com/music-insomnia-sleep-better-sleep-sleeping-habits-health-wellbeing-scientific-511280?rm=eu

The One Thing That Helped Me Overcome My Lifelong Battle With Insomnia

by Leigh Weingus

Meditation pro Light Watkins’ new class A Meditation Expert’s 14-Day Guide to Creating a Daily Practice kicks off this week, so we’re taking a closer look at the transformative power of meditation and how it changes people’s lives for the better through personal stories. 

"I can't sleep."
I've uttered those three little words way too many times. As far back as I can remember, I was knocking on my parents' door at 3 a.m. to anxiously declare that I couldn't fall asleep. I was worried about monsters, I was anxious about school and my friends, and I was especially nervous about the minutes that marched on while sleep seemed to get further and further away.
As the years passed, the reasons for my sleeplessness started to change. Soon I was worrying about going to college, flunking finals, and eventually leaving my whole life behind in California to move to New York City. Once I got to New York, I was staying up until the early hours of the morning worrying about adult things like my job and money. Sometimes I seemed to be up for no reason at all, and the only thing I was worrying about—just like when I was a little kid—was the fact that morning kept getting closer, and I was nowhere near falling asleep.
I couldn't burst into my parents' room anymore, but I still wanted some acknowledgement that I couldn't sleep in those silent, lonely hours. I would roll over and, against the advice of sleep professionals, take out my phone to desperately fire off a few text messages to friends in hopes that they were awake and would respond to me.
Trust me, they never were.
I eventually had to face the fact that something had to change. I was anxious and massively exhausted. My days seemed to be controlled by how tired I was, but the second my head hit the pillow my mind would start racing with irrational worries.

So I decided to do some research.

Despite how alone I felt in my insomnia, the internet told me otherwise. In fact, according to the National Sleep Foundation, one in three people have at least "mild insomnia." I also found a ton of tips for getting better sleep—like avoiding blue light before bed (yep, that's exactly the kind of light our phones emit), cutting out caffeine, and getting out of bed when insomnia strikes—so I decided to give them a try.
Regardless of how perfect my sleep hygiene was every single night, my insomnia didn't get any better. And cutting out coffee didn't seem to do anything but make me miserable and grumpy.

Finally, I started poking around the meditation space.

I have notoriously resisted meditation, and that's probably because I have such an anxious mind. Why would I want to sit alone with my own thoughts? I even skipped savasana for the first few years of my yoga practice, which as a devoted yogi is a pretty embarrassing thing for me to admit.
But there was so much interesting research about meditation. According to various studies, meditation eases anxiety, increases happiness, and helps you sleep. Since nothing else was working, I decided to explore meditation as a possible cure for my insomnia. I went to classes, used apps, did traditional seated meditations, and even meditated while I was running.
While meditating regularly seemed to make me more productive at work and generally less anxious, the sleepless nights persisted.

Then, I had an "aha" moment.

One afternoon while reading Thich Nhat Hanh's How to Relax, I came across this passage:
When you're in bed and unable to sleep, the best thing to do is to go back to your breathing. Resting is almost as beneficial as sleeping, and you'll know you're doing the best that you can. Bring peace to your breathing and your body so you can rest.
For some people, getting out of bed and reading a book for a few hours while sipping warm milk is what makes them finally fall asleep. For me, it was these words. They provided me the much needed comfort that "resting is almost beneficial as sleeping," which somehow made the sleepless hours of the early morning seem less scary. More importantly, this passage reminded me that I don't have to be sitting up straight to meditate. I can just lie in bed and breathe.
Now, whenever, I can't fall asleep, I simply lie there and meditate. I focus on my breath. And more often than not, I drift off to dreamland within a few minutes.
Don't get me wrong, my insomnia isn't gone. There are still nights when I'm so focused on my anxious thoughts that no amount of breathing will do the trick. But these days, those nights are few and far between. And that's everything.

http://www.mindbodygreen.com/0-27043/the-one-thing-that-helped-me-overcome-my-lifelong-battle-with-insomnia.html

Why a lack of sleep makes us depressed: Expert reveals what YOU can do about it

By Alice Gregory

Historically, insomnia has been thought of as secondary to other disorders such as depression. 

The idea was that you became depressed – and that your sleep got messed up as a consequence. 

This might involve difficulty falling asleep, excessive time awake at night or waking up earlier than hoped.

This may make sense to those who have experienced depression and found that thoughts of distressing events such as of a deceased loved one, or previous failures, keep them awake at night. 

The possibility that depression leads to insomnia is also consistent with research in which I have been involved.

We found that adults with insomnia were more likely than others to have experienced anxiety and depression earlier in life. 

HOW SLEEP AFFECTS YOU 

Over the past decade or so it has become increasingly clear that disturbed sleep often comes before an episode of depression, not afterwards, helping to do away with the notion that sleep problems are secondary to other disorders

This is not too hard to relate to either – just think about how you feel after you have slept poorly. 

Perhaps you feel tearful or snap at those around you. 

The literature seems to back up the idea that our ability to regulate our emotions is reduced after a bad night’s sleep. 

Insomnia has also been shown to predict depression defined according to diagnostic criteria.

WHY DOES POOR SLEEP LEAD TO DEPRESSION? 

To give just a few examples, let’s start by thinking about our behaviour. 

I, for one, am more likely to cancel an evening out with friends or an exercise class after a poor night’s sleep. 

This could be part of the problem, as such events are exactly those that may help to keep depressive symptoms at bay.

If we think about what happens to the brain when we miss sleep, there are clues as to why sleep and depression are linked. 

One study on this topic focused on an area of the brain called the amygdala. 

The amygdala - an almond-shaped structure located deep in the brain - is believed to play an important role in our emotions and anxiety levels

This is an almond-shaped structure located deep in the brain that is believed to play an important role in our emotions and anxiety levels.

It was found that participants who had been sleep deprived for approximately 35 hours showed a greater amygdala response when presented with emotionally negative pictures when compared to those who had not been sleep deprived. 

Interestingly, links with parts of the brain that regulate the amygdala seemed weaker, too – meaning that the participants were perhaps less able to control their emotions. 

Such findings could help to explain how poor sleep may actually cause difficulties such as depression.

INHERITED INSOMNIA

Over the years, my own work has taken a behavioural genetic perspective in an attempt to understand the links between poor sleep and depression. 

From my twin research and work led by others it seems that poor sleep and insomnia symptoms could be, to some extent, part of the same genetic cluster.

This means that if we inherit genes which make us susceptible to insomnia, we may also be vulnerable to depression. 

When trying to explain the link between sleep and depression, I’m also intrigued by recent work on the immune system and depression. 

Studies have found that those suffering from, or at risk of, depression may show high levels of inflammation in their bodies. 

Their immune systems appear to be in hyper-drive as if they’re fighting infection or healing from injury. 

When we disturb or restrict sleep we may also experience inflammation, so perhaps inflammation could also help to explain the link between sleep and depression.

WHAT CAN WE DO ABOUT IT?

It has been proposed for some time now that by improving sleep we can perhaps prevent or treat depression. 

Recently, data have started to emerge from studies suggesting that this may indeed be the case.

For example, researchers at the University of Oxford in collaboration with the psychological therapy provider Self Help Manchester evaluated whether an online treatment for insomnia reduces symptoms of anxiety and depression. 

They advised people with these difficulties to take steps such as keeping a consistent wake time, getting out of bed when they can’t sleep, and challenging beliefs that a bad night’s sleep is incapacitating.

They found that both anxiety and depression symptoms were reduced after insomnia treatment. 

Other groups are currently looking at whether by improving our sleep we can reduce other types of psychiatric difficulties, too. 

But even before this work is complete, the take-home message from research to date is clear: we need to begin to prioritise our sleep.

http://www.dailymail.co.uk/health/article-3835951/Why-lack-sleep-makes-depressed-Expert-reveals-combat-sleeping-problems-prevent-blues.html

Struggling to sleep? Five tips for insomniacs

By Sarah Shearman

On World Mental Health Day, our panel of experts discuss techniques that can help poor sleepers catch some extra Zzzs and be productive at work.

Build your own bedtime routine

In the same way routines like bath, book and bedtime can help children get to sleep, night-time rituals can help adults nod off, too. Clinical psychologist Dr Courtney Bancroft suggests creating a “buffer zone” for bedtime. “Get your head and body in a space where the brain is signalling it’s OK to go to sleep and rest,” she says.
Dr Annemarie Luik, a researcher at the University of Oxford, specialising in solutions for insomnia, agrees that it helps to wind down at least an hour before bed, doing relaxing activities like reading, knitting or listening to music. Exercise and screens before bed should be avoided as they wake you up, she says.
While it may seem counterintuitive, insomniacs should try going to bed a bit later, says cognitive neuroscientist Dr Simon Durrant. “In the first part of the night you get most of your deepest sleep and once you’ve had sufficient deep sleep, you are much more likely to wake up,” he says.
Keep your room dark and cool, invest in a good-quality mattress and pillows and avoid eating and diuretic drinks such as coffee, tea and alcohol before bed. While a night cap might help you nod off it is “almost guaranteed to wake you up in the small hours,” he adds.

Don’t try to sleep on your worries

Worrying about failing to fall asleep makes it even harder to nod off. “Sleep is a natural biological process that can’t be controlled and battling against it could be likened to an endless game of tug of war, which only wakes you up more,” says Dr Guy Meadows, founder of the Sleep School.

There are various techniques for getting any worries, stresses and anxieties that hamper sleep under control. Bancroft tells his patients to write a worry log and schedule a time to deal with them. “We are much better equipped to problem solve during the day when our minds are at peak performance than in the middle of the night when our brains are sleepy. Reminding yourself of this can be extremely helpful and can put your mind at ease,” he says.
Luik recommends keeping a pen and notebook next to the bed to write down any worries. “Say to yourself you can deal with it tomorrow. One bonus of writing it down is that you can’t forget it anymore either, it is on your list,” she says.

Try mindfulness techniques

Simple mindfulness exercises, like focusing on breathing can help with insomnia, says Kat Dunn, a writer and editor at Mind. “Keep your focus on the present moment and relax ready to sleep again in the night,” she says.
Meadows agrees: “Noticing things objectively and without judgment in the present moment – like the touch of your duvet on your toes or the gentle movement of air in and out your nose – can actually promote sleep,” he says.
Rest is the best bridge to sleep, so meditation, which helps the body rest, is worth trying, says Charlie Morley, Hay House author and teacher of mindfulness meditation. He recommends the 4-7-8 Breath technique, which involves inhaling through the nose for the count of four, holding your breath for seven seconds and exhaling through the mouth for eight seconds.

Get out of bed

Contrary to popular belief, lying in bed is not always conducive to sleeping. “Most insomniacs aren’t resting. They are lying there in total torture or mental agitation,” says Morley. When this happens, “get out of bed and cool down your mind”, he suggests.
Luik recommends the 15-min rule. This involves getting out of bed if you have been awake for about 15 minutes and doing something relaxing in dimmed light in a different room. “Just guess the 15 minutes, don’t start looking at the clock,” she adds.
However, Meadows says staying in bed is fine if you practise a bit of mindfulness. “Giving yourself permission to be awake allows natural sleep to emerge.”

Seek professional help

“If you are experiencing severe sleep problems for a long time do seek treatment,” says Luik. Since the effects of medication are often temporary, cognitive behavioural therapy is the recommended treatment for insomnia. A GP may be able to recommend a local therapist, but there are limited numbers in the UK, she adds.
Professionals can also help with tackling the route causes of insomnia, says Dunn. “If worrying and anxiety is getting in the way of you living life as you’d like, you can always talk to your doctor about what support and treatment might be available,” she says.

https://www.theguardian.com/careers/2016/oct/10/struggling-to-sleep-five-tips-for-insomniacs

Time to bid farewell to insomnia: 5 ways to help you sleep easy

By Sanchita Sharma

Sleeplessness makes you tired, irritable, depressed and overweight, it also make you ill. Erratic sleep schedules because of work, travel or lifestyle can cause heart disease, insulin resistance that leads to diabetes, and frequent infections because of lowered immunity even if you are otherwise healthy.
If you struggle to nod off or get up frequently in the night for no apparent reason, here’s what you need to do to get the sleep that’s been eluding you.
No gadgets at bedtime
Smartphones, tablets, laptops, televisions and digital gadgets emit a blue-light wavelength that affects your body’s levels of melatonin, an essential hormone that kicks in the sleep cycle.
Melatonin, which controls your sleep-wake cycle, is regulated by light and is released when it gets dark to wind you down and prepare the body for rest. Light, including backlit screens, disrupts its release and keeps you alert. This will not only make it harder for you to nod off but also lower the quality of rest when you finally sleep.
Get some exercise
Regular exercise improves sleep quality as long as you don’t do adrenalin-pumping work-outs too close to bedtime. A post-workout burst of energy can keep you awake, so aim to finish vigorous exercises at least two hours before you head for bed.
Chronic sleeplessness adds to weight by making you eat more and choose foods that are higher in fat and sugar. Exercise also helps ward off junk food cravings triggered by short nights’ sleep and counters the effects of chronic lack of sleep, reported a recent study.
Go for comfort
Like Goldilocks, you will have a tough time sleeping in mattresses that are too soft or too hard, so get one that’s just right for you. Microscopic dust mites and other allergy triggers in bed linen, pillows, blankets, duvets and mattresses can make you sniffle and sneeze, which again affects sleep quality. Keep your bedroom free of dust, wash bed linen in warm water and air pillow and mattresses regularly.
Pillows that are too cushy or too flat can give you a stiff neck, so choose one that supports your neck in a neutral position. If you sleep on your side, you will breathe best when your nose is aligned with the centre of your body. Avoid sleeping on your stomach as it twists the neck.
Mild low back pain may not wake you but can disrupt deep, restorative sleep. Placing a pillow between the legs lowers stress on the low back. Those who sleep on their back can tuck a pillow under their knees to help ease the pain at night.

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Get a schedule
Adopt a sleep pattern. Go to sleep and wake up at about the same time every day, including on weekends, to set your brain and body on a regular sleep-wake cycle. Over time, it’ll help you fall asleep quickly, sleep soundly through the night and get up at the same time. Going out in natural light within a few minutes of getting up further helps regulate the body’s biological clock.
Start winding down about an hour before bedtime by reading a book, listen to music, or taking a shower. Avoid activity other than sleep and sex in the bedroom so that your brain associates the space with rest and relaxation. It’s best to not use the phone, laptop or watch television in the bedroom, so step out if you can’t avoid use.
Most people sleep best at room temperature between 20 and 22 degrees Celsius.
Eat right
Big dinners and rich meals late in the evening stress the digestive system and make it hard to get high-quality sleep. Try to have your as early as possible, at least three hours before you go to bed.
Dinner should be your lightest meal, so opt for vegetables, complex carbohydrates like lentils or dairy foods instead of oily curries and meats. Do not snack in bed.
Alcohol makes you sleepy, but keeps you up after the initial effects wear off. People who drink a lot at bedtime get up frequently through the night and have less restful sleep.
Nicotine is a stimulant, like caffeine, and keeps you from falling asleep.
Winding down and other bedtime rituals help most people fall asleep faster and get better quality sleep. However, if your insomnia persists for more than four weeks, it may well be a symptom of an underlying physical or mental disorder, such as depression, diabetes, acid reflux, asthma or arthritis, so it’s best to get medical opinion to rule out the cause.

http://www.hindustantimes.com/health-and-fitness/time-to-bid-farewell-to-insomnia-5-ways-to-help-you-sleep-easy/story-1tGRG9DzQzebIQSs5bChGK.html