Insomnia sufferers can benefit from therapy, new study shows

From theguardian.com

Authors call for cognitive behavioural therapy to be offered through GPs

Forget counting sheep and drinking warm milk, an effective way to tackle chronic insomnia is cognitive behavioural therapy, researchers have confirmed.
The authors of a new study say that although the therapy is effective, it is not being used widely enough, with doctors having limited knowledge about it and patients lacking access.
“There is a very effective treatment that doesn’t involve medication that should be available through your primary care service. If it’s not, it should be,” said Dr Judith Davidson, co-author of a new study on CBT for insomnia from Queen’s University in Ontario, Canada.

Chronic insomnia, in which individuals have difficulties dropping off or staying asleep at least three nights a week for three months or more, is thought to affect about 10-15% of adults. The condition is linked to health problems including depression, as well as difficulties in functioning and sometimes resulting in accidents.
Sleeping pills are not recommended for long-term use and can have side-effects, as well as posing a risk of addiction. Instead, the main treatment for chronic insomnia is CBT – a programme of changes to the way an individual approaches and thinks about sleep. These include staying away from the bed when awake, challenging attitudes about sleep loss and restricting the number of hours spent in bed.
Writing in the British Journal of General Practice, Davidson and colleagues report how they examined the results from 13 previously conducted studies on the provision of CBT for insomnia through primary care. In some studies, participants were also taking medication to help them sleep.

                                  Trials showed CBT helped insomniacs fall asleep sooner.

                                      Photograph: Koldunov/Getty Images/iStockphoto

The results showed CBT for insomnia was effective and led to improvements in sleep that lasted during a follow-up many months later.

Looking at results from four randomised control trials, with between 66 and 201 participants of mixed ages, the team found that participants fell asleep on average nine to 30 minutes sooner after completing a course of CBT for insomnia and experienced a reduction of between 22 and 36 minutes in the amount of time spent awake after going to sleep. By contrast, those who were just on a waiting list, or given treatment as usual, only experienced up to four minutes’ improvement in the time it took to drop off and a maximum of eight minutes’ improvement in time spent awake after going to sleep.
The team said it seemed four to eight sessions of CBT were required for such improvements, with an additional trial finding little benefit when only two CBT sessions were offered to insomniacs.

Davidson said the new study supported the idea that CBT for insomnia could and should be offered through GPs – patients’ usual first port of call – although, as with most of the studies, the therapy itself could be delivered by others such as nurses, social workers or other primary care services.
In the UK, she added, possibilities include increasing access through IAPT (improving access to psychological therapies) services, health visitors or even specialist apps and websites such as Sleepio, which is currently available free through in the NHS in some parts of south-east England.

Prof Helen Stokes-Lampard, the chair of the Royal College of GPs, welcomed the study. “CBT tailored to insomnia has been a first-line treatment option for some time, and we know many patients have found it beneficial, so it is really positive that its effectiveness has been shown by this research,” she said. But, she added, access to CBT through the NHS could be extremely difficult to come by in the community and was very variable across the country.
“This needs to be addressed, firstly by realising the pledge made in NHS England's GP Forward View - for every GP practice in the country to have access to one of 3,000 new mental health therapists by 2020-21 and by the provision of many additional psychologists trained to deliver formal CBT,” she said.

https://www.theguardian.com/society/2019/jul/30/insomnia-sufferers-can-benefit-from-therapy-new-study-shows

How Sound Sleep Boosts Your Work Performance

From blogs.seacoastonline.com

Many people underestimate how important having enough sleep is. The Centres for Disease Control (CDC) notes that as many as a third of American adults state they get less than the recommended amount of minimum sleep. Sleep is essential for the proper functioning of the human body, and lack of it can lead to problems with focus. Causing extensive insomnia is known as a method of psychological warfare, since losing too much sleep could lead to hallucinations and feelings of paranoia.
The journal Sleep Medicine Clinics notes that on average, human beings sleep between 20% to 40% of a day. It is as essential to life as eating and breathing. Despite its importance to human health and well-being, the average human being overlooks sleep, and many people see rest as missing out on life, and as such overlook its necessity. The result can be catastrophic to both their work and social life in the long term as well as their health.

What Happens When We Don’t Get Enough Sleep?

The British National Health Service (NHS) mentions that lack of sleep can lead to a drop in awareness and alertness, and make you prone to other physiological illnesses, such as Obesity, high blood pressure, heart disease, or diabetes. The short term effects of sleep on the human body impact the brain most severely. Not getting enough sleep tends to leave people’s emotions on edge, force forgetfulness, and, according to the journal Sleep, can cause a person to be ten times more likely to be depressed.

The Impact of Sleep on Work Performance

Since lack of sleep primarily affects the brain, work performance will likely suffer if you haven’t gotten enough sleep. Harvard notes that individuals that consistently get less sleep than they should incur sleep debt, which can negatively impact the performance of duties, the more debt they incur.
Sleep helps the body repair and recover and assists the brain in coping with the information it put aside during the day. Even though science understands a lot about sleep, we still don’t know quite a bit. What we do know is that rest is an essential part of every human being’s day-to-day life. Being able to function drastically reduces the longer we are awake, and the less sleep we get overall.
Statistically, based on an article in the Journal of Occupational and Environment Medicine, workers that have problems sleeping tend to have a higher absenteeism rate and lower work performance rates than employees who slept well. Consistent lack of sleep will eventually lead to even worse work performance. Slate mentions that, given enough time, humans can die from sleep deprivation. It’s in your best interests to get your sleep system sorted out.

Getting a Better Night’s Rest

Aside from those people who have chronic diagnosed insomnia, getting a good night’s sleep can be as simple as using sleepjunkie to find the best mattress for your needs. Simple tips like not consuming caffeine later in the day or, reducing daytime naps may seem obvious, but it’s something many people overlook. In addition to the obvious steps, people who want better sleep should also avoid spending too much time looking at blue-light devices in the evening and should try to set a schedule for their body to get used to regarding sleeping and wakefulness.

Knowing When to Sleep

Like most habits, human beings can cultivate sound sleeping systems and adapt their bodies to even the most gruelling schedules. The human mind and body can tailor to most things, but it needs time to do so, and proper preparation. Irregular sleep schedules and breaking rules regarding sleeping times can negatively affect the quality of sleep you get and by extension, your performance at work. Rest, like eating and exercise, is a significant contributor to human health, and to remain healthy for a long time, you need to pay attention to the quality of sleep you get.

http://blogs.seacoastonline.com/worklife/2019/07/28/how-sound-sleep-boosts-your-work-performance/

Using smartphones at night makes sleep evasive

From hindustantimes.com

Short bursts of bright light from electronic screens make it more difficult to fall back to sleep.

Those who wake up frequently at night should not pick up their smartphones or tablets to look at the time, check texts, or catch up with other night owls on social media even for a few seconds.
Short bursts of bright light from electronic screens make it more difficult to fall back to sleep, found US researchers who directly tested how short pulses of light are processed by the brain to affect sleep. Short exposure, however, did not affect the body’s overall circadian rhythms, or the natural clock that regulates the hour patterns of many biological processes, including the sleep-wake cycle and body’s core temperature, found the study published in the journal eLife. The core temperature also follows a circadian cycle and is 2-3 degrees Fahrenheit higher in the late afternoon/early evening than at night, when it is at its lowest.

Bath before bedtime
What leads to a marked improve sleep quality is a warm water bath 90 minutes before bedtime, found a review of 5,322 studies published in the journal Sleep Medicine Reviews. Bathing in warm water helped people fall sleep faster; longer and more efficiently, which means more time was spent in bed sleeping, found the second manor sleep-related study published this week. Those who bathed between one and two hours before bedtime fell asleep sooner by an average of 10 minutes.

A warm bath increases blood flow from the internal core of the body to the peripheral sites of the hands and feet, bringing down core temperature, which on average falls by about 0.5 to 1 Fahrenheit around an hour before the usual sleep time, dropping to its lowest level between the middle and later span of sleep at night. It begins to rise at dawn, acting as a kind of a biological alarm clock wake-up alarm. Bathing 90 minutes before going to bed mimic the natural circadian process and improve sleep quality.

Some food and activity
Big dinners late in the evening stress the digestive system and make it harder to fall asleep. You should aim to have dinner as early as possible, at least three hours before you go to bed. Dinner should be the lightest meal, with vegetables and complex carbohydrates like lentils. Avoid meats and oily curries.
Alcohol makes people feel sleepy initially, but leads to restless and truncated sleep through the night. Nicotine, like caffeine, is a stimulant, and prevents people from falling asleep.

Exercising two hours before bedtime improves sleep quality, but you must make sure the adrenalin-pumping walks, run and workouts are not too close to bedtime. Exercising at anytime of the day is beneficial, but again, it’s best to wind down at least two hours before bed time. Exercise also lowers food cravings at night, which are usually triggered by insomnia and chronic lack of sleep.

Sleep schedule
As much as you can, try to go to bed and wake up at about the same time every day, including on weekends as a regular sleep-wake cycle helps you fall asleep quicker, sleep sounder and get up at the same time. Stepping out in natural light within a few minutes of waking up further helps to regulate the body’s biological clock.

Most sleep experts advise winding down about an hour before bedtime by reading a book, listening to music, or taking a shower. They also recommend avoiding working or watching television in the bedroom, which should be a room the body and mind associates with rest and relaxation.
Insomnia that lasts for four weeks or more could be a sign of an underlying disease, such as depression, diabetes, acid reflux or asthma, so it’s advisable to get diagnosed and treated to ensure sleep doesn’t remain elusive forever.

https://www.hindustantimes.com/cities/using-smartphones-at-night-makes-sleep-evasive/story-ZJch0a8JJWqpgBHqt5YBUO.html

How to have the perfect night's sleep and cure insomnia once and for all

From mirror.co.uk/news/uk-news

Our expert reveals how even the worst sufferers of insomnia can have a perfect night's sleep

In today's society, more and more people are finding it hard to get a good night's sleep.
Whether we're unable to switch off after a busy day at work, can't stop scrolling social media or are constantly woken up by night terrors, it seems catching 40 winks can be nearly impossible.

But not only can this leave us feel tired and groggy the next day, but it can impact both our physical, mental and spiritual health.
Dr Nerina Ramlakhan, physiologist and Silentnight's resident sleep expert, says: “Humans have always had issues with sleep but it's really taking its toll in today's world as our lives are always so stretched and full.
“It's good to aim for about seven to eight hours sleep. But the quality of sleep is more important than the quantity.

                              Follow these tips and you could cure your insomnia (Image: Getty)

"It's better to have a good deep sleep – where it doesn't feel like you've woken up a lot.

“Not getting a good night's sleep can cause problems for our immune systems, skin and cause physical problems like migraines and colds.
"Emotionally, it can also make us irritable, impatient and tetchy.
“Meanwhile, mentally, we may also struggle to concentrate – making us less creative and productive.”
Now, Dr Nerina, who has written books such as Tired but Wired: How to overcome your sleep problems, tells us about the most common things keeping us up at night, and how to defeat them...

Difficulty nodding off

If you're struggling to get off to sleep, Dr Nerina suggests: “Get off technology one hour before going to bed. Relaxation is very important.
“It's also a good idea to make a list before you go to bed – so you know what's going to hit you the next day – especially if it's a Sunday night.”

Waking up in the night

Dr Nerina says: “It's normal to wake up in the middle of the night but try never to look at the clock as soon as you wake up because you'll go into consciousness.
“Instead, try to get back to sleep by using breathing techniques, visualisation and gratitude exercises.”

Nightmares

Around 40 per cent of children and two per cent of adults, are affected by night terrors.
These episodes are characterised by screaming, intense fear and flailing while still asleep.
Dr Nerina says: “Night terrors can stem from something deeper, like previous trauma.
“But you can try and stop them happening by keeping your phone out of the bedroom - as it hyper-stimulates the brain.
“Also pay attention to what you're watching or reading before you go to bed and avoid sugary or caffeinated drinks.”

Restless legs syndrome

Restless legs syndrome, aka. Willis-Ekbom disease, is a surprisingly common condition that causes an unpleasant or uncomfortable feeling in the limbs – particularly at night – and an overwhelming urge to move them.
 But there are ways to ease the sensation.

Dr Nerina says: “Epsom salt baths can really help with restless legs syndrome.”
This is because Epsom salts calm sore muscles and nerves. It's advised that you add between one and two cups of Epsom salts to your bath water and soak for around 30 minutes each night, an hour before bedtime.

Teeth grinding

Grinding your teeth (or bruxism) is often related to stress or anxiety and can cause facial pain.
But Dr Nerina advises that “vocal exercises” and “emotional expression” are key to preventing the condition – as they help to relax the jaw and air any worries that may keep you awake at night.

There are a range of reasons for failing to get a good night's sleep (Image: Getty Images/iStockphoto)

Extra tips

Whatever your sleep concerns, Dr Nerina, says that acceptance is crucial in overcoming any issues.
She says: “We've got to accept that sometimes, for no reason at all, we just can't sleep well.
“We can all improve the way we sleep by getting out into nature more – it's the perfect antidote to air conditioned offices and computer screens.

Enjoy the fresh air, soak up the sunshine and, if it's raining, then get wet!
“On top of this, we all need to laugh more. It's the perfect remedy for stress. Keep smiling and laughing even if you don't feel like it – fake it until you make it.
“Think about the things going well in your life and what you should be grateful for.”

https://www.mirror.co.uk/news/uk-news/how-perfect-nights-sleep-cure-17266966

Do Weighted Blankets Help With Anxiety and Insomnia?

From health.usnews.com

This article is based on reporting that features expert sources including Sarah Silverman, PsyD; Martin Anthony, PhD, FRSC, ABPP

Anxiety and insomnia often spend the night together, causing many of us to toss and turn while our minds gets stuck on some worry or another. We’ve all suffered the occasional sleepless night before an important exam or big date. But some struggle with both anxiety and insomnia regularly. “Chronic stress often goes hand in hand with difficulty sleeping,” says Sarah Silverman, a clinical psychologist, behavioural sleep medicine specialist and director of the Cognitive Behavioural Sleep Medicine Program at Montefiore Medical Centre.

A growing number of those people are trying a new “treatment” to alleviate both the worry and the wakefulness: weighted blankets. These special blankets are filled with pellets or small plastic balls to increase their weight, from just a couple of pounds up to about 20 pounds. According to Harvard Health, using extra weight to calm someone has been practiced a long time, especially among children with autism or behavioural problems. Weighted blankets may add a feeling of safety and security, just as swaddling helps a newborn baby. And there is some evidence that, among these specific groups, weighted blankets do help.

                                                                        (Getty Images)

But what about those with basic – or even clinical – anxiety? Is there any evidence weighted blankets help them get their zzz’s?

Weighted Blankets and Anxiety

“There is no research supporting use of weighted blankets on anxiety, so the answer is, we don’t know,” says Martin Antony, professor of psychology at Ryerson University in Toronto and author of "The Anti-Anxiety Workbook." “Anecdotal evidence says it helps, but that’s not all that useful for recommending this as a treatment.”

Indeed, anecdotal evidence is really all we have to go on, especially when it comes to sleep disorders. “I think most of what we know about these blankets comes from consumer reviews,” Silverman says. “The few studies published in alternative medical journals have shown some evidence for reduced stress and worry. The scant data that we do have makes a convincing case for potential stress reduction.” For example, one small study of 32 adults, published in the journal Occupational Therapy in Mental Health in 2006, found that 63% reported lower anxiety after using a 30-pound blanket, and 78% “preferred the weighted blanket as a calming modality.”

Weighted Blankets and Insomnia

The data on blanket use for insomnia and other sleep disorders, however, is “scarce and inconclusive,” Silverman says. On the other hand, there is plenty of evidence that other therapies do help with sleep management. One of the therapies Silverman provides is called cognitive behaviour therapy for insomnia, or CBT-I, which is an evidence-based treatment that does not include medication. It has been shown to significantly improve sleep quality and quantity over time. “It is the first-line treatment and gold standard therapy for insomnia, unlike medications!” she says enthusiastically. According to the National Sleep Foundation, this treatment "is aimed at changing sleep habits and scheduling factors, as well as misconceptions about sleep and insomnia, that perpetuate sleep difficulties." It's considered a safe and effective means of managing chronic insomnia.

“I see many of my patients constantly look to other alternatives to help them get better sleep, but the reality is you don’t need the blanket, the new fancy device, the sleep tracker, the pill or the supplement to get better quality sleep," Silverman notes. She believes that no “alternative” option is going to improve your sleep, especially if you already have a sleep problem. “They may change your perception or views about your sleep. They may help make your environment more conducive to sleep. Or they may get you to fall asleep a bit easier on a few nights in the short-term. But in the long-term, they don’t change your chronic sleep patterns, bad habits or the ways you might react to a poor night’s sleep. Knowing how to better manage your sleep in a healthy way is key and what you’re doing before bedtime matters.”

Do Weighted Blankets Help?

Despite this lack of evidence and better alternatives, a weighted blanket may still be helpful if you're looking for a drug-free way to help improve your ability to relax and potentially feel more comfortable during the night. There is little risk to using one – other than to your wallet. These blankets can cost up to about $200. “It’s just not an end-all, cure-all,” Silverman says.

Antony agrees that there's no harm in trying a weighted blanket to relieve anxiety, “the same way there’s no harm in watching a funny movie or calling a friend, but we wouldn’t consider it a treatment.” And any comfort it does bring may be coincidental. “Anxiety tends to come and go, so people may make connections with changes that are more correlational than causal,” he says. “Anxiety is also responsive to placebo, so people may feel better when they expect to feel better. There are an infinite number of things that comfort people – a fire on cold winter day, a walk on the beach, playing with a dog. All those things comfort different people and reduce anxiety, but we wouldn’t consider those treatments.”

There are many ways to help manage your sleep. One of the best ways to combat night-time anxiety, Silverman suggests, is to get up as soon as the worry thought process starts, or as soon as you start to feel anxious, stressed, frustrated or overwhelmed in bed. “That’s when you want to physically get out of bed, go to another room – ideally – and practice a relaxation exercise or non-stimulating activity until you’re sleepy. The more you can retrain your brain to worry outside of the bedroom, the greater the likelihood that your sleep quality will improve in the bedroom.”

Risks of a Weighted Blanket

As a warning, Silverman does not recommend a weighted blanket if you already have a sleep problem and are expecting the blanket to fix your sleep. “If you snore or have obstructive sleep apnea, I would be very cautious. You don’t want any heavy weight pushing down on your chest potentially disrupting your breathing even more,” she says. She also recommends caution with children. “The blankets can be heavy, hard to travel with and challenging to manoeuvre around. If your child is unable to arrange the blanket and use it without you present, I would advise against one as a safety precaution.”

https://health.usnews.com/conditions/mental-health/anxiety/articles/do-weighted-blankets-help-with-anxiety-and-insomnia

Some Simple Yet Effective Ways to Fight Insomnia

From theinnovativereport.com

It’s Time to Improve Your Sleep Cycle!

Does it seem like a far fetched goal to get a good sleep at night? Especially, when you are wide awake even at 4 am in the morning, it’s definitely worth giving a thought at. There’s certainly no doubt that a good night’s sleep is just as vital as having a healthy course of meal. Yes, sleeping well at night directly takes hold of your physical and mental health. And, falling short of the same can take a serious peal on your energy and productivity. Also, the way you act during the hours when you’re awake depends on how well you sleep at night. At the same time, significant deficiency in sleep can lead to serious health risks including diabetes and heart disease.
So, if you are tired of struggling to get the much-needed sleep as well as tossing and turning at night, this post is meant for you only. When these simple yet effective tips will help you sleep better, they will also keep you creative as well as energetic during the daytime.

Bid adieu to stress!
You should always learn managing your stress level all throughout the day. Taking unnecessary stress at daytime will heighten your cortisol levels and curtail down melatonin production to a considerable extent which, in turn, would disturb the internal body clock. However, to deal with the same, you can certainly include some meditation or yoga in your everyday routine.

Let as much natural light in your room as possible –
Make sure that all the blinds in your room are open during daytime so that there are enough sun rays to fill the space. Setting your circadian rhythm at pace, this will not will make you feel energetic, but will also give you a good vibe to stay content at. And, in case, your room or work space is devoid of sunlight, you can just take enough time to go out to bask yourself in the sunlight. And, it will really make a significant difference.

Keep your dinner as light as you can-
Taking a meal according to your internal body clock will definitely make sense, checking microbiome imbalance and inflammation. Having heavy dinner at night can not only lead to indigestion, but can also distort your sleeping pattern. At the same time, this habit is also responsible for forming serotonin which gets converted to melatonin, a hormone that controls the sleep-wake cycle.

Melatonin rich food will help for sure-
Melatonin is always helpful for sound sleep. So, it would certainly be helpful to have foods that contain melatonin to a significant extent. Having tart juices, corn, broccoli, olives etc. in dinner have shown to improve the sleep cycle in more than one way.

Try to avoid blue light at least an hour before you go to bed-
Well, this might seem to be a bit wary, but it does make sense indeed. Our body tends to produce melatonin when it’s dark. The bright blue light of desktop, television or phone screen might confound the internal clock of the body and you might find it a bit tough to catch a good sleep at night.
Also, a number of studies have been conducted and it’s revealed that poor sleep at night has instant bad impacts on your brain function as well as hormones. So, it’s time for you to get over all the bad habits that might act as a threat against a good sleeping cycle.

https://www.theinnovativereport.com/2019/07/08/some-simple-yet-effective-ways-to-fight-insomnia/

This Tea Helps You Sleep Better And Improves Skin Health

From medicaldaily.com

Drinking chamomile tea promotes better sleep. It also helps treat chronic insomnia, protects against some cancers and improves skin health.

What Is Chamomile Tea?
Chamomile tea is a herbal drink made from dried flowers of the plant species Matricaria, as per MindBodyGreen. Although it is made from a flower, it does not smell like one. Its taste is slightly sweet and is one of the well-documented medicinal plants in the world, according to the U.S. National Library of Medicine.

Chamomile tea has been used over the centuries as an anti-inflammatory agent. It is also known for reducing anxiety and relieving sleep problems. Below are health benefits of drinking the tea regularly.

            Lowering the risk of death from all causes may be in a single cup of chamomile tea.                                                                Photo courtesy of Shutterstock

Treats Chronic Insomnia
Drinking chamomile tea also helps treat insomnia. In one study, people who took a pill of chamomile extract for a month slept 15 times faster than those who took the placebo pill. They were also less likely to wake up in the middle of the night.

Protects Against Some Cancers
Chamomile tea prevents the growth off cancer cells in the breast, prostate, skin and ovaries even before the patients experience their symptoms. The extracts of chamomile do not harm healthy cells, too.
According to a study, chamomile tea also prevents thyroid cancer. Drinking the tea for two to six times a week diminishes the risk of developing thyroid cancer.

Improves Sleep Quality
Chamomile tea is naturally caffeine-free. It contains apigenin, a chemical that binds to the brain’s receptors and calms the nerves. A study found that sleep-deprived, new mothers who drank a cup of chamomile tea per day for two weeks improved their sleeping habits. The tea also relieved their excessive daytime drowsiness, improved their mood and boosted their concentration. They were also less prone to postpartum depression.

Improves Skin Health
The oils found in the chamomile plant infiltrates the deep layers of the skin and reduces inflammation. This is the reason why chamomile extracts are one of the recommended treatments for eczema.

Although chamomile tea affords several health benefits, it is not advisable to those who are allergic to daisies or plants in the daisy family. They include chrysanthemums and ragweed.

https://www.medicaldaily.com/chamomile-tea-helps-sleep-better-improves-skin-health-438112

Can't sleep? Here's the No. 1 reason and you're not alone.

From eu.hattiesburgamerican.com

Back in December, the journal Sleep released a study noting that about a third of Americans report they’re not getting enough sleep every night. Writing in Smithsonian about the issue, writer Meilan Solly reported that health experts are worried about the potential long-term health effects of getting too little sleep.
In particular, African-American and Hispanic populations may be suffering the most from sleep deficits, which have been tied to a number of long- and short-term health problems.

Many of us, Solly noted, fail to get the recommended seven to nine hours of good sleep per night, and while smartphone and television use before going to bed (or while in bed) are probably contributing, social issues are probably taking their toll.

But another recent report suggests that money may be to blame more than any other issue.
Bankrate.com reported last week that of those Americans 18 and older who self-report they’re not getting enough sleep, most are tossing and turning as they worry about money. About a third of people lose sleep worrying about their finances, finds the new report. Other causes include health and relationships, work, politics, environmental issues and raising kids.

Among the key reasons for financial sleeplessness are worries about everyday expenses, saving enough money for retirement, health care or insurance bills, and the ability to pay credit card debt. Others include making the monthly mortgage or rent payment, education expenses and stock market volatility.

Generation Xers (defined by Pew Research as those born between 1965 and 1980) are the most likely to lie awake at night thinking about money, followed by millennials (born 1981-1996) and baby boomers (born 1946-1964). More than half of all these groups, though, reported experiencing financial insomnia to some degree. Nearly two-thirds of parents of kids under 18 toss and turn a lot worrying about money issues, and slightly more men lie awake seeing dollar signs than do women.

The study also looked at how optimistic or pessimistic Americans are about getting their financial problems resolved. About two-thirds of people struggling with sleep over money say they’re optimistic about getting out of their respective financial issues, with one notable exception — credit card debt. A slight majority of those surveyed said their outlook for getting out of their credit card debt didn’t look promising.

While taking care of some of your money problems could help you catch more Zs, there are some additional things you might consider if you find yourself channel-surfing at 2 a.m. because you can’t get back to sleep.

Tips for a better night's sleep

The National Institutes of Health noted recently that insomnia is the most common sleep problem in adults age 60 and older, and suggests these tips for getting a better night’s sleep:

• Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends or when you are traveling. Going to bed about the same time each night can help your body set its internal clock and make it easier to fall asleep.
• Avoid napping in the late afternoon or evening. Naps, while they can be beneficial at certain times of day, may keep you awake at night. The “sweet spot” for naps seems to be 2-3 p.m. (Something many cultures around the world seemed to have learned long ago).
• Develop a bedtime routine. The NIH suggests taking some time to wind down before getting in to bed. Reading a book or listening to soothing music are some suggestions.
• Keep screens out of the bedroom. Research has shown that the bluish light from devices can disrupt sleep by confusing your body’s natural day/night cycles and by suppressing the production of the sleep hormone melatonin. While it may be tempting to keep your mobile phone next to the bed, or even in the bed with you, it could be keeping you awake.
• Consider your environment. Keep your bedroom temperature comfortable, the nose level quiet and the lighting low, even while preparing for bed.
• Avoid alcohol near bedtime. While contrary to popular belief, a 2014 study found that while a toddy before bed helps some people get to sleep quicker, it does so by interfering with your body’s natural rhythms. Many people who fall asleep this way will wake during the night and find themselves unable to get back to sleep.

https://eu.hattiesburgamerican.com/story/news/2019/07/05/cant-sleep-money-worries-finances-bills-top-list-report-tips-to-help-fall-asleep/1618022001/

8 Essential Tactics for Beating Insomnia so You Can Feel Better and be More Productive

From: inc.com/christina-desmarais

At a certain point in life, nearly everyone has periods of trouble with slumber. But if it's a problem that's interfering with your physical and mental health, there are several things you owe it to yourself to be doing. If you don't at least try certain tactics for falling and staying asleep, you only have yourself to blame. I know this from experience.

I've always been a light sleeper but as I've aged bedtime has become increasingly problematic. Without good rest, I've experienced countless days of impaired cognition, reduced productivity, emotional volatility and generally feeling like crap. Since he hit his late 40s my husband began suffering from sleeplessness, as well.

                                                                   Getty Images

Here's what we've learned.

You need to wear ear plugs

Barking dogs, traffic noise, loud neighbours and most commonly, a snoring partner, will drive an insomniac batty. Help yourself by wearing earplugs. Personally, I wear the screw-in type because the regular foam ones always feel like they're falling out, which I use as an excuse to remain awake. I also buy the kind with a string between the two plugs, which simply makes it easier to not misplace them.

You need blackout curtains or blinds in your bedroom

In case you're not aware, light is the enemy of sleep. According to the National Sleep Foundation, light activates a nerve pathway from your eye to your brain's hypothalamus where a thing called the suprachiasmatic nucleus (SCN) stimulates other parts of the brain which raise body temperature and set off stimulating hormones including cortisol. The SCN also shuts down the release of the sleep-inducing hormone melatonin.

You need to wear a good eye mask

Even if your windows are blacked out, you should cover your eyes while sleeping. Because I know how much light wreaks havoc with sleep, I even wear my eye mask to the bathroom in the middle of night, only letting in enough light so I don't trip and kill myself. Yes, I know this is weird and probably unsafe but I believe it helps. The best eye mask I've found is the Dream Sleeper mask.

Certain dietary and mineral supplements can help

Important disclaimer: Do not take any of these without consulting a health care provider, which I am not. I certainly don't know your unique physiological issues or whatever other medications you're taking which could pose a problem. That said, here are several dietary and mineral supplements worth researching and discussing with your health care provider:

• GABA (gamma-aminobutyric acid) (550 mg)
• L-Theanine (200 mg)
• Vitamin B6 (10 mg, as Pyridoxine HCl)
• Melatonin (5 mg)
• Lithium Orotate (5 mg)
• Phosphatidyl Serine (300 mg)

Note that we procured these supplements through a company which required us to have a referral from our chiropractor, however they're also available at Amazon.

Benadryl (Diphenhydramine) can be a temporary aide

See aforementioned disclaimer about consulting with a health care provider, which I am not. Drowsiness is a side-effect of this antihistamine. It's not intended for long-term use and should never be taken when you've consumed alcohol.

Deep breathing induces relaxation

Try Dr. Andrew Weil's technique, which I use as soon as I'm under the covers. It goes like this: Breathe in through your nose for four seconds, hold your breath for seven seconds and then breath out from your mouth for eight seconds. It lowers your heart rate and blood pressure and promotes relaxation and peace.

Get a sleep study

My husband doesn't fit the physical profile of the typical person with sleep apnea, but after months of misery not sleeping, he got an order from his doctor for a sleep study. It turns out he was waking 70 times an hour without knowing it -- essentially not sleeping at all. He now uses a BiPAP machine, which provides inhale and exhale pressures to keep his airway open. If you cringe at the idea of using a sleep machine at night, know that they're quiet and most people who go through the work of getting accustomed to them report an increase in quality of life.

Try aromatherapy, which has been scientifically linked with sedation

Essential oils contain chemicals which, when breathed, are absorbed into your bloodstream and can have physiological effects. I'm partial to a Jodi Baglien calming patch which uses oils of mandarin, lavender, geranium, frankincense, sandalwood, blue tansy and ylang ylang. The company also makes a lavender patch which may be particularly effective if you like the smell considering that this essential oil has been scientifically correlated with having sedative effects on the neurological system.

https://www.inc.com/christina-desmarais/8-essential-tactics-for-beating-insomnia-so-you-can-feel-better-be-more-productive.html