By Lynne Evans
Everyone believes that green tea is one of the healthiest drinks we have. However, if we drink too much of it, it could adversely affect our kidneys. However, it is rare for us to be really badly affected by green tea consumption. It can also damage our livers. However, it should be pointed out that the beverage's health advantages far outweigh its disadvantages, as long as you don't drink excessive amounts of it.
Scientists say that you can safely drink up to ten cups of green tea a day. The problems arise when you take supplements. These may contain up to fifty times the amount of polyphenols than a cup of the tea.
Experiments conducted on rats, mice and dogs have shown that liver poisoning can occur when the animals are given excessive amounts of polyphenols.
Another problem with drinking green tea is that, believe it or not, it contains caffeine. If you have problems with caffeine, avoid green tea as it can result in insomnia, an upset stomach and even nausea and irritability.
If you have to take blood thinners such as coumarin or warfarin, it might be better not to drink it because it contains vitamin K. Ask your doctor if you can drink the beverage and also find out how much is safe for you to drink.
You shouldn't drink green tea and take aspirin either.
During pregnancy it is unwise to take supplements as these are not stringently regulated. The tea itself is fine, it's the extracts and supplements that can cause problems.
The catechins in hot green tea may ward off colds and flu, especially if you have it with lemon and honey rather than using sugar as a sweetener. However, the caffeine found in the drink can inhibit the body's ability to absorb iron. Drinking your tea with fresh lemon juice squeezed into it though, can mitigate the effect of the tea. To combat this possible lack of iron, eat plenty of vitamin C rich foods such as oranges, broccoli, other brassicas and liver.
If you are on a diet, the amount of sweeteners you stir into your cup will add calories to your drink. A cup of green tea without sweetenings has zero calories.
Basically, if you are a healthy person, and consume this beverage in moderation, it should be a health-giving drink. Use common sense and don't drink copious amounts of the stuff.
http://ezinearticles.com/?Green-Tea---The-Disadvantages&id=10016042
Friday, 26 October 2018
How to sleep when the UK clocks go back this weekend: Seven tips to beat the time change
From express.co.uk
HOW TO SLEEP: The clocks go back an hour on Sunday which means an extra hour in bed in the morning. But daylight saving can disturb your sleep routine. A sleep expert recommends seven tips for getting a better night’s sleep.
Sleep problems such as insomnia or disturbed sleep patterns can cause an abundance of health problems.
Insomnia is thought to affect around one in three people in the UK and can last for months or even years at a time.
Not only can it limit what you’re able to do during the day and how well you perform, but it can also affect your mood and relationships with family, friends and colleagues.
So with the clocks changing on Sunday 28 October, how can you get your much-needed sleep? Dr Irshaad Ebrahim, medical director of The London Sleep Centre, has provided advice on how to treat insomnia.
Dr Ebrahim suggests keeping a small notebook on your bedtime table and anytime you’re lying in bed feeling overwhelmed, sit up, turn the bedside lamp on and just note down everything that’s on your mind.
“If you do insist of having a phone in the bedroom then try not to look at the screen at least 30 minutes before you want to fall asleep, so that your melatonin levels have a chance to regulate. Try reading a book instead and put your phone on do not disturb mode if possible to limit distractions.”
“Everybody is different and no matter how big or small it might be it can be a big help in improving your sleep.”
He added: “However, make sure you don’t exercise too close to your preferred bedtime as it can have the opposite affect and don’t do any vigorous exercise.”
Dr Ebrahim said: “I would suggest sticking to the same bedtime every week night and weekends if possible.”
Dr Ebrahim explained: “Many people think a glass of wine helps them sleep better and although it may help you fall asleep quicker, it will disrupt your quality of sleep throughout the night. Also, avoid spicy or acidic foods that can give you heartburn and cause discomfort when you get in to bed.”
Ask your pharmacist about a short-term sleep aid
If you’re worried that your insomnia isn’t improving, then speak to your local pharmacist.
Dr Ebrahim said: “They are highly trained healthcare professionals who can offer expert advice and will be able to recommended a short-term sleep aid to help you get a good night’s sleep and break the sleepless cycle.”
Dr Ebrahim does not endorse any medicines but teamed up with Pheneran Night Time to issue advice for helping people get to sleep when the clocks go back this weekend.
https://www.express.co.uk/life-style/health/1035056/how-to-sleep-clocks-go-back-october-2018
HOW TO SLEEP: The clocks go back an hour on Sunday which means an extra hour in bed in the morning. But daylight saving can disturb your sleep routine. A sleep expert recommends seven tips for getting a better night’s sleep.
Sleep problems such as insomnia or disturbed sleep patterns can cause an abundance of health problems.
Insomnia is thought to affect around one in three people in the UK and can last for months or even years at a time.
Not only can it limit what you’re able to do during the day and how well you perform, but it can also affect your mood and relationships with family, friends and colleagues.
So with the clocks changing on Sunday 28 October, how can you get your much-needed sleep? Dr Irshaad Ebrahim, medical director of The London Sleep Centre, has provided advice on how to treat insomnia.
Write it down
If you’re lying awake worrying about your to do list, or how financially or physically you’re going to achieve something, then simply writing it down can help make things feel more manageable.Dr Ebrahim suggests keeping a small notebook on your bedtime table and anytime you’re lying in bed feeling overwhelmed, sit up, turn the bedside lamp on and just note down everything that’s on your mind.
Reduce exposure to blue light
The bedroom should be a place for rest and not a working office. Dr Ebrahim explained: “With today’s life demands it can be hard to fully ‘switch off’ from emails and social media, but if you can it will really benefit your sleep.“If you do insist of having a phone in the bedroom then try not to look at the screen at least 30 minutes before you want to fall asleep, so that your melatonin levels have a chance to regulate. Try reading a book instead and put your phone on do not disturb mode if possible to limit distractions.”
How to sleep when the clocks go back: Follow Dr Irshaad Ebrahim seven steps for a good night's rest (Image: GETTY)
Find a way to relax
Whether it’s a hot bath, some meditation, or listening to music. Dr Ebrahim advised: “Try and find something that helps you wind down after a busy or stressful day so that you put your body and mind in the best position to sleep.“Everybody is different and no matter how big or small it might be it can be a big help in improving your sleep.”
Exercise
Gentle exercise, such as a short walk around the block can help to relieve tension and is a great way to boost melatonin and make you feel sleepy, according to Dr Ebrahim.He added: “However, make sure you don’t exercise too close to your preferred bedtime as it can have the opposite affect and don’t do any vigorous exercise.”
Stick to the same sleeping hours
Although it’s sometimes impossible, going to bed and waking up at the same time everyday can really help get your body in to a good rhythm for sleep.Dr Ebrahim said: “I would suggest sticking to the same bedtime every week night and weekends if possible.”
Watch what you eat and drink
Things to avoid in the evening include alcohol and caffeine, including chocolate, which can keep you awake.Dr Ebrahim explained: “Many people think a glass of wine helps them sleep better and although it may help you fall asleep quicker, it will disrupt your quality of sleep throughout the night. Also, avoid spicy or acidic foods that can give you heartburn and cause discomfort when you get in to bed.”
Ask your pharmacist about a short-term sleep aid
If you’re worried that your insomnia isn’t improving, then speak to your local pharmacist.
Dr Ebrahim said: “They are highly trained healthcare professionals who can offer expert advice and will be able to recommended a short-term sleep aid to help you get a good night’s sleep and break the sleepless cycle.”
Dr Ebrahim does not endorse any medicines but teamed up with Pheneran Night Time to issue advice for helping people get to sleep when the clocks go back this weekend.
https://www.express.co.uk/life-style/health/1035056/how-to-sleep-clocks-go-back-october-2018
Saturday, 20 October 2018
Meghan Markle Says 4:30am Yoga Helps Her Cope With Pregnancy Insomnia
From yahoo.com
Photo credit: Chris Jackson - Getty Images
Like many pregnant women, Meghan Markle is reportedly struggling with insomnia. Compounded with appearances and events during her whirlwind Australian tour with Prince Harry, the Duchess of Sussex says the little royal-to-be inside of her belly is keeping her up a night. But she's found a healthy way to cope with her early pregnancy insomnia: yoga.
According to Sky News, Markle told local Charlotte Waverley that pregnancy “was like having jet lag.” “She said she was up at 4:30 a.m. this morning doing yoga in her room as she couldn’t sleep,” she said.
It isn’t surprising that Markle has turned to the zen practice to help her cope with pregnancy symptoms. Her mother, Doria Ragland, is a yoga instructor in Los Angeles. In an interview with Best Health Magazine, Markle revealed she started doing yoga with her mom when she was seven, but was “resistant” until later in life. “In college, I started doing it more regularly,” she explained.
Why do pregnant women experience sleep disturbances?
Markle isn’t the only expectant mother to experience sleep disturbance-even so early into a pregnancy. According to the National Sleep Foundation, 78 percent of women report more disturbed sleep during pregnancy than any other time in their life. Additionally, they also report feeling seriously fatigued, especially during the first and third trimesters.
Obviously Markle’s baby is in the teeny-tiny stages of development, so her sleep troubles have nothing to do with an active foetus. However, her changing hormone levels might be the reasons she's unable to sleep well. In addition, back pain, heartburn, anxiety, having to frequently urinate throughout the night and discomfort due to the increased size of your abdomen can all cause insomnia during pregnancy, according to the American Pregnancy Association.
How should pregnant women treat insomnia?
The majority of doctors recommend that pregnant women refrain from taking most sleep medications. Therefore, most of their suggestions involve relaxation techniques.
Here are a few of the American Pregnancy Association’s recommendations:
- Try sleeping in different positions.
- Get yourself relaxed before bed, either with a massage or hot bath.
- Make sure your room is comfortable for sleeping. You can try changing your thermostat to a comfortable temperature or playing some relaxing or natural sounds that can help induce sleep.
- Use relaxation techniques, such as those learned in childbirth class
- If you still can't fall asleep, consider getting up to read a book, eat a small snack, or drink some warm milk.
- Regularly exercise during the day.
- Consider taking short naps during the day, if possible.
Is yoga safe for pregnant women?
In short, yes. In fact, many physicians encourage pregnant women to do prenatal yoga, as studies have found it can help with everything from maintaining a lower blood pressure to having a better foetal growth rate.
However, there are certain types of yoga (Power, Ashtanga, and Bikram) as well as specific poses, especially those that involve putting pressure on your abdomen or involve jumping, twisting, or lying on your back, that pregnant women should avoid. An instructor certified in prenatal yoga will be able to help you find modifications for each pose.
As with any workout, it's always a good idea to speak with your physician before engaging in any workout if you are pregnant.
Even if I'm not pregnant, can yoga help with insomnia?
Yes, yes and yes! According to a national survey, over 55 percent of yogis claimed that it positively helped their sleep. Yoga helps coax you into your parasympathetic response, and this sends your body signals to relax. Falling asleep is a natural by-product of a restful yoga practice.
Sunday, 14 October 2018
Health: Understanding lack of sleep
From chronicle.co.zw
Most people in their lifetime will have some difficulty falling asleep occasionally. Almost everyone knows what it feels to still be awake staring at the ceiling and wishing for sleep.
This can happen when you travel and experience jet lag, or when you’re anxious and overwhelmed by life circumstances. However, if difficulty falling asleep occurs either frequently or steadily sometimes for hours at a time, for months the individual may have insomnia.
– Difficulty falling asleep
– Difficulty staying asleep (waking up during the night and having trouble returning to sleep)
– Waking up too early in the morning
– Unrefreshing sleep (also called “non-restorative sleep)
– Fatigue or low energy
– Cognitive impairment, such as difficulty concentrating
– Mood disturbance, such as feeling impulsive or aggression
– Difficulty at work or school
– Difficulty in personal relationships, including family, friends and caregivers
The duration of insomnia is important. Doctors consider insomnia chronic if it occurs at least three nights per week for three months or longer.
There are two types of insomnia: primary insomnia and secondary insomnia. Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem.
Insomnia can be triggered by your behaviours and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own or may make insomnia caused by another problem worse.
Some examples of how specific lifestyles and sleep habits can lead to insomnia are; working at home in the evenings. This can make it hard to unwind, and it can also make you feel preoccupied when it comes time to sleep. The light from your computer could also make your brain more alert.
Another example is that you take naps (even if they are short) in the afternoon.
Short naps can be helpful for some people, but for others they make it difficult to fall asleep at night.
Shift workers can develop problems because their sleep cycle is interrupted due to resetting of our internal body clock that controls the time of day that hormones are produced, also, the timing of other routine body functions such as urination, and exposure to light and darkness are altered because of schedule changes.
Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition like asthma, depression, arthritis, cancer, chronic pain, lower back pain, medication they are taking or a substance they are using like alcohol.
Medications such as those taken for the common cold and nasal allergies, high blood pressure, asthma and depression can also cause insomnia. Psychological conditions such as depression can cause insomnia, they can make it hard to sleep, insomnia itself can bring on changes in mood, and shifts in hormones and physiology can also trigger or worsen depression.
It’s important to know that symptoms of depression such as low energy, loss of interest or motivation, feelings of sadness or hopelessness and insomnia can be linked, and one can make the other worse. The good news is that both are treatable regardless of which came first.
Anxiety can also cause insomnia.
Most adults have had some trouble sleeping because they feel worried or nervous, but for some it’s a pattern that interferes with sleep on a regular basis. Anxiety symptoms that can lead to insomnia include; tension, getting caught up in thoughts about past events, excessive worrying about the future events or feeling overwhelmed by responsibilities.
When this happens for many nights, you might start to feel anxious, or panic at just the prospect of not sleeping. This is how anxiety and insomnia can feed into each other and become a cycle that should be interrupted through treatment.
Another secondary cause of insomnia which is usually overlooked is intake of certain substances and foods. Alcohol is a sedative. It can make you asleep initially, but may disrupt your sleep later in the night.
Caffeine is a stimulant. Most people understand the alerting power of caffeine and use it in the morning to help them start the day and feel productive. Caffeine in moderation is fine for most people, but excessive caffeine can cause insomnia. Caffeine can stay in your system for as long as eight hours, so effects are long lasting.
If you have insomnia do not consume food or drinks with caffeine too close to bedtime. Nicotine is also a stimulant and can cause insomnia.
Smoking cigarettes or tobacco products close to bedtime can make it hard to fall asleep and to sleep well through the night.
Heavy meals close to bedtime can disrupt your sleep. Spicy food can also cause heartburn and interfere with your sleep.
In some cases, insomnia can be caused by certain neurotransmitters in the brain that are known to be involved with sleep and wakefulness.
There are many possible chemical interactions in the brain that could interfere with sleep and may explain why some people are biologically prone to insomnia and seem to struggle with sleep for many years without any identifiable cause.
They are many dangers associated with lack of sleep.
Lack of sleep can be life threatening, for example, car accidents, personal problems, poor job performance, injuries, memory problems, and mood disorders have been linked to poor sleep.
In addition, researchers have concluded sleep disorders likely contribute to heart disease, obesity, and diabetes.
It is important to address insomnia instead of letting it become the norm. If lifestyle and unhealthy sleep habits are the cause of insomnia, there are cognitive behavioural techniques that can help.
If you have tried to change your sleep behaviours and it hasn’t worked, it’s important to take it seriously and talk to your doctor, who will assist you through providing treatment or refer you to a psychologist of psychiatrist for treatment.
https://www.chronicle.co.zw/health-understanding-lack-of-sleep/
Most people in their lifetime will have some difficulty falling asleep occasionally. Almost everyone knows what it feels to still be awake staring at the ceiling and wishing for sleep.
This can happen when you travel and experience jet lag, or when you’re anxious and overwhelmed by life circumstances. However, if difficulty falling asleep occurs either frequently or steadily sometimes for hours at a time, for months the individual may have insomnia.
Insomnia is a sleep disorder that is characterised by difficulty falling asleep. People with insomnia have one or more of the following symptoms:
– Difficulty staying asleep (waking up during the night and having trouble returning to sleep)
– Waking up too early in the morning
– Unrefreshing sleep (also called “non-restorative sleep)
– Fatigue or low energy
– Cognitive impairment, such as difficulty concentrating
– Mood disturbance, such as feeling impulsive or aggression
– Difficulty at work or school
– Difficulty in personal relationships, including family, friends and caregivers
The duration of insomnia is important. Doctors consider insomnia chronic if it occurs at least three nights per week for three months or longer.
There are two types of insomnia: primary insomnia and secondary insomnia. Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem.
Insomnia can be triggered by your behaviours and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own or may make insomnia caused by another problem worse.
Some examples of how specific lifestyles and sleep habits can lead to insomnia are; working at home in the evenings. This can make it hard to unwind, and it can also make you feel preoccupied when it comes time to sleep. The light from your computer could also make your brain more alert.
Another example is that you take naps (even if they are short) in the afternoon.
Short naps can be helpful for some people, but for others they make it difficult to fall asleep at night.
Shift workers can develop problems because their sleep cycle is interrupted due to resetting of our internal body clock that controls the time of day that hormones are produced, also, the timing of other routine body functions such as urination, and exposure to light and darkness are altered because of schedule changes.
Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition like asthma, depression, arthritis, cancer, chronic pain, lower back pain, medication they are taking or a substance they are using like alcohol.
Medications such as those taken for the common cold and nasal allergies, high blood pressure, asthma and depression can also cause insomnia. Psychological conditions such as depression can cause insomnia, they can make it hard to sleep, insomnia itself can bring on changes in mood, and shifts in hormones and physiology can also trigger or worsen depression.
It’s important to know that symptoms of depression such as low energy, loss of interest or motivation, feelings of sadness or hopelessness and insomnia can be linked, and one can make the other worse. The good news is that both are treatable regardless of which came first.
Anxiety can also cause insomnia.
Most adults have had some trouble sleeping because they feel worried or nervous, but for some it’s a pattern that interferes with sleep on a regular basis. Anxiety symptoms that can lead to insomnia include; tension, getting caught up in thoughts about past events, excessive worrying about the future events or feeling overwhelmed by responsibilities.
When this happens for many nights, you might start to feel anxious, or panic at just the prospect of not sleeping. This is how anxiety and insomnia can feed into each other and become a cycle that should be interrupted through treatment.
Another secondary cause of insomnia which is usually overlooked is intake of certain substances and foods. Alcohol is a sedative. It can make you asleep initially, but may disrupt your sleep later in the night.
Caffeine is a stimulant. Most people understand the alerting power of caffeine and use it in the morning to help them start the day and feel productive. Caffeine in moderation is fine for most people, but excessive caffeine can cause insomnia. Caffeine can stay in your system for as long as eight hours, so effects are long lasting.
If you have insomnia do not consume food or drinks with caffeine too close to bedtime. Nicotine is also a stimulant and can cause insomnia.
Smoking cigarettes or tobacco products close to bedtime can make it hard to fall asleep and to sleep well through the night.
Heavy meals close to bedtime can disrupt your sleep. Spicy food can also cause heartburn and interfere with your sleep.
In some cases, insomnia can be caused by certain neurotransmitters in the brain that are known to be involved with sleep and wakefulness.
There are many possible chemical interactions in the brain that could interfere with sleep and may explain why some people are biologically prone to insomnia and seem to struggle with sleep for many years without any identifiable cause.
They are many dangers associated with lack of sleep.
Lack of sleep can be life threatening, for example, car accidents, personal problems, poor job performance, injuries, memory problems, and mood disorders have been linked to poor sleep.
In addition, researchers have concluded sleep disorders likely contribute to heart disease, obesity, and diabetes.
It is important to address insomnia instead of letting it become the norm. If lifestyle and unhealthy sleep habits are the cause of insomnia, there are cognitive behavioural techniques that can help.
If you have tried to change your sleep behaviours and it hasn’t worked, it’s important to take it seriously and talk to your doctor, who will assist you through providing treatment or refer you to a psychologist of psychiatrist for treatment.
https://www.chronicle.co.zw/health-understanding-lack-of-sleep/
Thursday, 11 October 2018
The one change you can make to help your insomnia, according to science
From liverpoolecho.co.uk
Stop counting sheep, this is what could help you nod off quicker
Stop counting sheep, this is what could help you nod off quicker
Most of us have struggled to sleep at some point, and it can have a major impact on our waking lives as we roam around like zombies.
So, when someone says there may be one quick change you can make to help you travel to the land of nod, you are going to take it.
And when it comes backed by scientific evidence, well, you might as well give it a go.
New research suggests wearing woollies in bed may be a more effective insomnia remedy than counting sheep.
It sounds like a dubious yarn but experts say wool helps keep the body in the "thermal comfort zone" most conducive to restful sleep.
Scientists in Australia carried out two studies of young and older sleepers to test the theory.
Students in their 20s in the first group nodded off four minutes faster on average when wearing pyjamas made from merino wool rather than cotton, taking 11 minutes instead of 15.
They also enjoyed an extra seven minutes more sleep per night.
The second study found that woollen PJs had an even bigger impact on older adults aged 65 to 70.
They fell asleep after 12 minutes compared with 22 and 27 minutes for those wearing polyester or cotton.
Researcher Dr Paul Swan, from the University of Sydney, said: "Not so long ago sleeping under wool bedding was the norm, and science is now rediscovering the benefits of sleeping in wool.
"Maybe it is not a coincidence because wool regulates your body temperature far better, keeping you in what is known as 'the thermal comfort zone'. You therefore not only fall asleep quicker, sleep longer, but also have deeper, better quality sleep.
"Enjoying good sleep has become increasingly difficult in modern times, and so anything that helps is great for your mental and physical health."
The research was carried out in Australia over periods of nine and four nights and involved 17 students and 36 older adults.
https://www.liverpoolecho.co.uk/news/liverpool-news/one-change-you-can-make-15263583
And when it comes backed by scientific evidence, well, you might as well give it a go.
New research suggests wearing woollies in bed may be a more effective insomnia remedy than counting sheep.
It sounds like a dubious yarn but experts say wool helps keep the body in the "thermal comfort zone" most conducive to restful sleep.
Scientists in Australia carried out two studies of young and older sleepers to test the theory.
Students in their 20s in the first group nodded off four minutes faster on average when wearing pyjamas made from merino wool rather than cotton, taking 11 minutes instead of 15.
They also enjoyed an extra seven minutes more sleep per night.
The second study found that woollen PJs had an even bigger impact on older adults aged 65 to 70.
They fell asleep after 12 minutes compared with 22 and 27 minutes for those wearing polyester or cotton.
Researcher Dr Paul Swan, from the University of Sydney, said: "Not so long ago sleeping under wool bedding was the norm, and science is now rediscovering the benefits of sleeping in wool.
"Maybe it is not a coincidence because wool regulates your body temperature far better, keeping you in what is known as 'the thermal comfort zone'. You therefore not only fall asleep quicker, sleep longer, but also have deeper, better quality sleep.
"Enjoying good sleep has become increasingly difficult in modern times, and so anything that helps is great for your mental and physical health."
The research was carried out in Australia over periods of nine and four nights and involved 17 students and 36 older adults.
https://www.liverpoolecho.co.uk/news/liverpool-news/one-change-you-can-make-15263583
Sunday, 7 October 2018
How to Fall Asleep in 10, 60, or 120 Seconds
From healthline.com
The fastest way to sleep?
Spending more time trying to fall asleep rather than actually sleeping? You’re not alone.
Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake.
And if your mind can’t sleep, it’s really difficult for your body to follow. But there are scientific tricks you can try to flip the switch and guide your body into a safe shut down mode.
We cover some science-based tricks to help you fall asleep faster.
The premise is to tense — but not strain — your muscles and relax to release the tension. This movement promotes tranquillity throughout your body. It’s a trick recommended to help with insomnia.
Before you start, try practicing the 4-7-8 method while imagining the tension leaving your body as you exhale.
Try investing in blackout curtains, white noise machines (or listening to music with an auto-stop timer), and ear plugs.
On the other hand, sleep hygiene, or clean sleep, is real and effective.
Before you truly take on the military method or 4-7-8 breathing, see what you can optimize to your bedroom for soundless slumber.
https://www.healthline.com/health/healthy-sleep/fall-asleep-fast#foundational-sleep-tips
The fastest way to sleep?
Spending more time trying to fall asleep rather than actually sleeping? You’re not alone.
Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake.
And if your mind can’t sleep, it’s really difficult for your body to follow. But there are scientific tricks you can try to flip the switch and guide your body into a safe shut down mode.
We cover some science-based tricks to help you fall asleep faster.
How to sleep in 10 secondsIt usually takes a magic spell to fall asleep this quickly and on cue, but just like spells, with practice you can eventually get to the sweet 10-second spot.
Note: The method below takes a full 120 seconds to finish, but the last 10 seconds is said to be truly all it takes to finally snooze.
According to Ackerman, the U.S. Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about six weeks of practice, but it worked — even after drinking coffee and with gunfire noises in the background.
This practice is said to even work for people who need to sleep sitting up!
Note: The method below takes a full 120 seconds to finish, but the last 10 seconds is said to be truly all it takes to finally snooze.
The military method
The popular military method, which was first reported by Sharon Ackerman, comes from a book titled “Relax and Win: Championship Performance.”According to Ackerman, the U.S. Navy Pre-Flight School created a routine to help pilots fall asleep in 2 minutes or less. It took pilots about six weeks of practice, but it worked — even after drinking coffee and with gunfire noises in the background.
This practice is said to even work for people who need to sleep sitting up!
The military method
- Relax your entire face, including the muscles inside your mouth.
- Drop your shoulders to release the tension and let your hands drop to the side of your body.
- Exhale, relaxing your chest.
- Relax your legs, thighs, and calves.
- Clear your mind for 10 seconds by imagining a relaxing scene.
- If this doesn’t work, try saying the words “don’t think” over and over for 10 seconds.
- Within 10 seconds, you should fall asleep!
If this doesn’t work for you, you may need to work on the foundations of the military method: breathing and muscle relaxation, which have some scientific evidence that they work.
Keep reading to learn about the techniques this military method is based on and how to practice them effectively.
How to sleep in 60 seconds
These two methods, which focus on your breathe or muscles, help you take your mind off-topic and back to bed.
If you’re a beginner trying these hacks out, these methods may take up to 2 minutes to work.
To prepare, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Keep your tongue there the whole time and purse your lips if you need to.
Keep reading to learn about the techniques this military method is based on and how to practice them effectively.
How to sleep in 60 seconds
These two methods, which focus on your breathe or muscles, help you take your mind off-topic and back to bed.
If you’re a beginner trying these hacks out, these methods may take up to 2 minutes to work.
4-7-8 breathing method
Mixing together the powers of meditation and visualization, this breathing method becomes more effective with practice.To prepare, place the tip of your tongue against the roof of your mouth, behind your two front teeth. Keep your tongue there the whole time and purse your lips if you need to.
How to do one cycle of 4-7-8 breathing:
- Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
- Then close your lips and inhale silently through your nose. Count to 4 in your head.
- Then hold your breath for 7 seconds.
- After, exhale (with a whoosh sound) for 8 seconds.
- Avoid being too alert at the end of each cycle. Try to practice it mindlessly.
- Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.
Progressive muscle relaxation (PMR)
Progressive muscle relaxation, also known as deep muscle relaxation, helps you unwind.The premise is to tense — but not strain — your muscles and relax to release the tension. This movement promotes tranquillity throughout your body. It’s a trick recommended to help with insomnia.
Before you start, try practicing the 4-7-8 method while imagining the tension leaving your body as you exhale.
Relaxation script
- Raise your eyebrows as high as possible for 5 seconds. This will tighten your forehead muscles.
- Relax your muscles immediately and feel the tension drop. Wait 10 seconds.
- Smile widely to create tension in your cheeks. Hold for 5 seconds. Relax.
- Pause 10 seconds.
- Squint with your eyes shut. Hold 5 seconds. Relax.
- Pause 10 seconds.
- Tilt your head slightly back so you’re comfortably looking at the ceiling. Hold 5 seconds. Relax as your neck sinks back into the pillow.
- Pause 10 seconds.
- Keep moving down the rest of the body, from your triceps to chest, thighs to feet.
- Let yourself fall asleep, even if you don’t finish tensing and relaxing the rest of your body.
As you do this, focus on how relaxed and heavy your body feels when it’s relaxed and in a comfortable state.
How to fall asleep in 120 secondsIf the previous methods still didn’t work, there might be an underlying blockage you need to get out. Try these techniques!
For people — especially those with insomnia — trying to sleep can increase performance anxiety. Research has found people who practiced paradoxical intention fell asleep faster than those who didn’t. If you often find yourself stressed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices.
Some say that visualizing something can make it real, and it’s possible this works with sleep, too.
Tell yourself to stay awake
Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.For people — especially those with insomnia — trying to sleep can increase performance anxiety. Research has found people who practiced paradoxical intention fell asleep faster than those who didn’t. If you often find yourself stressed out about trying to sleep, this method may be more effective than traditional, intentional breathing practices.
Visualize a calm place
If counting activates your mind too much, try engaging your imagination.Some say that visualizing something can make it real, and it’s possible this works with sleep, too.
In a 2002 study from the University of Oxford, researchers found that people who engaged in “imagery distraction” fell asleep faster than those who had general distraction or no instructions.
Image distraction
- Instead of counting sheep, try to imagine a serene setting and all the feelings that go with it. For example, you can imagine a waterfall, the sounds of echoing, rushing water, and the scent of damp moss. The key is to let this image take up space in your brain to prevent yourself from “re-engaging with thoughts, worries, and concerns” pre-sleep.
Prepare yourself fully before tackling these techniquesIf you’ve tried these methods and are still finding yourself unable to fall asleep in two minutes or less, see if there are other tips you can take to make your bedroom a more sleep-friendly place.
Have you tried…
- hiding your clock
- taking a warm shower before bed
- opening the window to keep your room cool
- Wearing socks
- placing your phone far away from your bed
- aromatherapy (lavender, chamomile, or clary sage)
- eating earlier to avoid stomach digestion or stimulation before bed
Try investing in blackout curtains, white noise machines (or listening to music with an auto-stop timer), and ear plugs.
On the other hand, sleep hygiene, or clean sleep, is real and effective.
Before you truly take on the military method or 4-7-8 breathing, see what you can optimize to your bedroom for soundless slumber.
https://www.healthline.com/health/healthy-sleep/fall-asleep-fast#foundational-sleep-tips
Saturday, 6 October 2018
Sleep expert says phones and games consoles are driving increase in child sleeping disorders
From chroniclelive.co.uk
NHS data shows sleep-related disorder hospital admissions have jumped in England, while insomnia in children is linked to late night technology use
"Sleep is simply part of being human; we cannot function without it. The importance of sleep is best understood if we consider what happens without it. Lack of sleep causes the brain to function much less effectively; our memory, focus and mood suffer. Physically, the body does not restore and recover as it should. This is particularly important for children.
"We have already seen an increase in sleep disorders in adults as a result of unhealthy lifestyles. Now sleep problems in children and young people are becoming worryingly common."
NHS data released this week found pre-school children were among those being treated for sleep disorders, including insomnia, nightmares and sleepwalking.
The most common complaint was for sleep apnoea, a breathing problem that leads to repeated waking up in the night. It accounts for 87.8% of sleep-related hospital admissions in under 16s since 2012-13.
Sleep-related disorder admissions in children aged 16 and under increased every year. This was up from 6,520 in 2012-13 to 9,462 last year.
Dr Innerd, a Lecturer in Exercise Physiology and expert in sleeping patterns, said: "Childhood is a period when we are developing physically, psychologically and emotionally. Our childhood shapes who we are in a myriad of ways, specifically our health.
"This is important for two reasons. Firstly, many behaviours in childhood tend to track into adulthood. So, overweight children tend to grow into overweight adults. Similarly, children who do not sleep well will often continue to do so as adults. Secondly, it is often underestimated how critical our childhood years are to long-term health; unhealthy behaviours carried out as children permanently increase our risk of ill health later in life.
"Short or poor-quality sleep is linked to the development of a range of severe diseases including Type II Diabetes, hypertension, heart disease, dementia, anxiety, and depression. However, the way these diseases develop is slow and progressive, meaning any damage caused by lack of sleep accumulates from the earliest stages of life: we do not notice the ill-effects until symptoms show such as high blood pressure, cholesterol, which we know can lead to serious ill health."
People are now sleeping less than they did in the past, and sleep quality has decreased as well.
Poor sleep can have an impact on weight: a short sleep duration is one of the strongest risk factors for obesity. If you’re trying to lose weight, getting quality sleep is absolutely crucial.
Good sleep can improve concentration and productivity: sleep is important for various aspects of brain function. This includes cognition, concentration, productivity and performance.
Good sleep can maximize athletic performance: less sleep duration has also been associated with poor exercise performance and functional limitation.
Poor sleepers have a greater risk of heart disease and stroke: it’s known that sleep quality and duration can have a major effect on many health risk factors.
These are the factors believed to drive chronic diseases, including heart disease.
Sleep improves your immune function: even a small loss of sleep has been shown to impair immune function. If you often get colds, ensuring that you get at least eight hours of sleep per night could be very helpful.
https://www.chroniclelive.co.uk/news/health/sleep-disorders-children-phones-games-15236102
NHS data shows sleep-related disorder hospital admissions have jumped in England, while insomnia in children is linked to late night technology use
A sleep expert says phones and games consoles are playing havoc with children's night time routines as new data reveals more and more kids are diagnosed with sleeping disorders. University of Sunderland physiologist Dr Paul Innerd says parents are underestimate the long-term implications of disturbed sleeping patterns in children.
He said: "The way we sleep reflects a lot about our habits as a society and about what those habits are doing to our health. Insomnia in children, or having difficulty falling asleep has been linked to the widespread use of mobile technology, smartphones, tablets and electronic entertainment. Sleep apnoea is typically seen in youngsters who are physically inactive, and overweight."Sleep is simply part of being human; we cannot function without it. The importance of sleep is best understood if we consider what happens without it. Lack of sleep causes the brain to function much less effectively; our memory, focus and mood suffer. Physically, the body does not restore and recover as it should. This is particularly important for children.
"We have already seen an increase in sleep disorders in adults as a result of unhealthy lifestyles. Now sleep problems in children and young people are becoming worryingly common."
NHS data released this week found pre-school children were among those being treated for sleep disorders, including insomnia, nightmares and sleepwalking.
The most common complaint was for sleep apnoea, a breathing problem that leads to repeated waking up in the night. It accounts for 87.8% of sleep-related hospital admissions in under 16s since 2012-13.
Sleep-related disorder admissions in children aged 16 and under increased every year. This was up from 6,520 in 2012-13 to 9,462 last year.
Dr Innerd, a Lecturer in Exercise Physiology and expert in sleeping patterns, said: "Childhood is a period when we are developing physically, psychologically and emotionally. Our childhood shapes who we are in a myriad of ways, specifically our health.
"This is important for two reasons. Firstly, many behaviours in childhood tend to track into adulthood. So, overweight children tend to grow into overweight adults. Similarly, children who do not sleep well will often continue to do so as adults. Secondly, it is often underestimated how critical our childhood years are to long-term health; unhealthy behaviours carried out as children permanently increase our risk of ill health later in life.
"Short or poor-quality sleep is linked to the development of a range of severe diseases including Type II Diabetes, hypertension, heart disease, dementia, anxiety, and depression. However, the way these diseases develop is slow and progressive, meaning any damage caused by lack of sleep accumulates from the earliest stages of life: we do not notice the ill-effects until symptoms show such as high blood pressure, cholesterol, which we know can lead to serious ill health."
Reasons why sleep is important
A good night's sleep is incredibly important for your health. Unfortunately, the Western lifestyle is interfering with natural sleep patterns.People are now sleeping less than they did in the past, and sleep quality has decreased as well.
Poor sleep can have an impact on weight: a short sleep duration is one of the strongest risk factors for obesity. If you’re trying to lose weight, getting quality sleep is absolutely crucial.
Good sleep can improve concentration and productivity: sleep is important for various aspects of brain function. This includes cognition, concentration, productivity and performance.
Good sleep can maximize athletic performance: less sleep duration has also been associated with poor exercise performance and functional limitation.
Poor sleepers have a greater risk of heart disease and stroke: it’s known that sleep quality and duration can have a major effect on many health risk factors.
These are the factors believed to drive chronic diseases, including heart disease.
Sleep improves your immune function: even a small loss of sleep has been shown to impair immune function. If you often get colds, ensuring that you get at least eight hours of sleep per night could be very helpful.
https://www.chroniclelive.co.uk/news/health/sleep-disorders-children-phones-games-15236102
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