Scientists identify gene that controls sleep, raising hopes for insomnia treatment

From inews.co.uk

Scientists have identified a gene that controls sleep – raising hopes of a treatment for insomnia in the coming years.
Researchers found that mice with a mutation in their ADRB1 gene were able to get by on less sleep than those without.
They hope to create drugs that can mimic the way the mutated gene functions that can be used to help people get to sleep – and sleep more effectively once they have.
Apart from improving their functioning on a day to day basis, improved sleep would also reduce the risk of a wide range of conditions associated with sleeplessness, from dementia to premature ageing, researchers said.

                  Scientists discover gene associated with a good night’s sleep (Photo: QuietOn)

Exciting research

“We are very excited about this research. It will help us find ways not only to relieve the sufferer of sleep problems but also increase sleep efficiency to help healthy ageing,” said Ying-Hui Fu, of the University of California at San Francisco.
Experts cautioned that more research is needed to determine whether the finding in mice can be translated into drugs that help humans sleep, meaning any treatment is still some years away.
“It’s remarkable that we know so little about sleep, given that the average person spends a third of their lives doing it,” says Louis Ptáček, a co-researcher from the same university.

New frontier

“This research is an exciting new frontier that allows us to dissect the complexity of circuits in the brain and the different types of neurons that contribute to sleep and wakefulness,” he said.
The researchers conducted a number of experiments in mice carrying a mutated version of the gene. They found that these mice slept on average 55 minutes less than regular mice – humans with the gene sleep two hours less than average.

https://inews.co.uk/news/health/scientists-sleep-gene-insomnia-treatment-study-revealed/

Can't sleep? Try these natural sleep remedies backed by science

From coach.nine.com.au

When it comes to getting quality shut-eye, apparently around 45 per cent of Aussies struggle to fall asleep.
Anxiety, stress and diet can all disrupt healthy sleeping patterns, and the impact can be profound.
Sleep scientist Dr Carmel Harrington knows all too well the knock-on effects caused by a lack of sleep.

"We perform functions in sleep we can't perform at any other time in a 24 hour period that are essential to our ongoing good physical and mental health," she says.
"If we don't get enough sleep, we will suffer."

But while it may seem tempting to reach for a sleeping pill and be done with it, there are some much healthier science-backed natural options to carry you off to the land of nod — that won't leave you with a nasty hangover of side effects.
"There's lots of things you can try before you go there [take a sleeping pill] ," Dr Harrington tells Today host Deborah Knight.

Essential oils for relaxation

Aromatherapy works by stimulating smell receptors in the nose, which then send messages through the nervous system to the limbic system. And the best scent for sleep?
"One of the really good things that's been shown by researchers — lavender," Dr Harrington says.
You can buy it as an essential oil, and by burning it or spritzing around your pillow and sleeping space it has been found to reduce heart rate, stress and relax muscles.
"That reduces anxiety and actually can promote sleep ."

Sleep-boosting supplements

The food and nutrients absorbed into your body can actually help you snooze.
"Sometimes our diet's a bit inefficient and we need to have good vitamins and minerals to support the sleep process ," Dr Harrington says.
A magnesium supplement in a powder or tablet form can be really helpful for supporting quality sleep if you're not getting enough if your regular diet.
"Magnesium helps get us into that really beautiful deep sleep, which is great for our physical health ."
The other, Dr Harrington says, is calcium as it allows us to use our sleep hormone melatonin more effectively — but just be sure not to take it at the same time as magnesium.
"Often we're told to take [magnesium and calcium] together. Calcium can affect the absorption of magnesium, so perhaps take calcium in the morning, magnesium in the evening. "
"[Magnesium] is also fantastic for people who suffer from cramps or muscle aches and pains."

                               A bad diet can impact your sleep, according to experts. (iStock)

Does drinking milk before bed help you sleep?

A big glass of warm milk before bedtime was the sleep prescription from every mother and grandmother in the last century, but does is the old wives' tale backed by science?
"So the way milk works is it has essential amino acids in it, one of them is tryptophan.
"Tryptophan is a precursor to seratonin, which is our feel-good hormone, and that goes on to make our melatonin [the sleep hormone]," Dr Harrington explains.

"Often the amino acids don't cross the blood-brain barrier, but in this circumstance, because it's attached to a simple sugar, like in milk lactose or in your almond milk, it will cross the blood-brain barrier and it will promote sleep, which is great ."
Even cow's milk alternatives like almond milk help, as they're an excellent source of calcium which helps the brain make melatonin.

There's an additional benefit to incorporating milk into your bedtime ritual, too.
"The thing about having a bedtime routine that involves say warm milk or milk or hot chocolate is because ... once you start to have your milk at night your body thinks, 'ah it's time to go to sleep'."

https://coach.nine.com.au/lifecoach/insomnia-natural-sleep-remedies-supplements-milk-tea/bd31744c-df5a-46d1-b762-8c3fcb11bb9e

Sleep-tracking apps may add to insomnia, studies show

From komonews.com/news

SEATTLE – Sleep-tracking apps may add to insomnia, studies show.
Tracking sleep doesn’t always give insight into your sleep quality, and in many cases, it does quite the opposite, according to Dr. Vishesh Kapur, co-director of the UW Medicine Sleep Centre.

“There’s a tendency for folks who have trouble falling asleep or staying asleep to try too hard and to focus too much on sleep,” Kapur said in University of Washington video. “So, even though the person may not feel bad because of their sleep, they say, 'Well my app is telling me I’m not sleeping deeply enough or I’m not doing this,' and that can create anxiety that really doesn’t have to be there.”
Most sleeping apps haven’t been clinically validated or directly compared to a full sleep study.

“[But] when they have been evaluated, the ones that just reside on the cell phones typically don’t seem to correlate very well with what’s going on with other measures used in clinical practice,” Kapur said.

Kapur says that people who have troubling falling asleep may not be getting enough time in bed or there could be a host of other problems, including sleeping habits or medical conditions.
“it’s not a very simple approach to address some of these problems because everyone’s a little different and a lot of these apps assume they’re dealing with someone who is a prototypical person whatever,” he said.

“My big take home here is that you should trust yourself,” Kapur added. “You should pay attention to how you feel in the morning and how you do during the day and how you felt your sleep was – and that has more validity than a technological device and what it’s telling you.”

https://komonews.com/news/local/sleep-tracking-apps-may-add-to-insomnia-studies-show

Want to improve your sleep naturally? Try these plants and herbs

From financialexpress.com/lifestyle

Here are some plants and herbs that would help improve your overall mood and ensure you get a restful sleep so as to have a fulfilling day

Do you know the amount of carbon dioxide humans emit during the day? A person exhales about 2.3 pounds of carbon dioxide on an average day. It may vary depending upon the activity levels of an individual on a daily basis. If you exercise, you are likely to produce up to eight times as much carbon dioxide as a sedentary fellow sitting in your room.

A good sleep at night comes naturally to those who exercise regularly. Regular exercise also improves symptoms of insomnia and sleep apnea. It increases the amount of time you spend in the deep, restorative stages of sleep. As exercise speeds up your metabolism and stimulates hormones, at night, as a reverse response to photosynthesis, humans and furry friends emit more carbon dioxide than plants do. The best way to purify the air inside your room would be to plant some greens to increase the intake of oxygen. They also add beauty, colour and texture to your space and enhance interiors. So consider placing a flowering plant like a lily in your bedroom as it serves the dual purpose of cleaning air quality inside and even beautifying your indoors.

Plants through photosynthesis convert the carbon dioxide we exhale into fresh oxygen, and they can also remove toxins from the air we breathe.

A research study paper on Interior Landscape Plants For Indoor Air Pollution Abatement by the National Aeronautics Space Administration (NASA) identified that the leaves, roots, soil, and associated microorganisms of plants have been evaluated as a possible means of reducing indoor air pollutants. Plants through photosynthesis convert the carbon dioxide we exhale into fresh oxygen, and they can also remove toxins from the air we breathe. Hence, indoor plants have a calming effect that help encourage a healthy sleep pattern. It even helps control stress levels and induce sleep. Here’s a list of some plants that would help sleep better:

Aloe Vera: Aloe vera is not only good for skin problems but also induces sleep. The gel inside the leaf has positive effects loaded with antioxidants, helps in digestion and strengthens the immune system. At night, the plant produces oxygen which purifies the air and helps breathe and sleep easily. All it needs is some amount of water and a lot of direct sunlight to nurture it for a long time.

Rosemary: It is best served as a flavourful and delicious cooking ingredient, and can do wonders to help you get better sleep. The herb is an air-purifying plant that helps relieve stress, regulate mood and improve air quality in the bedroom. Constant pruning and sunlight help control the size of this plant.

Lavender: This one is not always used as a scent. Lavender comes in various forms —oil, flower extracts, petals that promote sleep and reduce anxiety levels. Instead of the bottled products, buy a potted plant of lavender for good night sleep and place it next to your bed. It enhances the look of the room and has a soothing scent and refreshing feel. Smell lavender before sleeping and you will experience a deep and relaxed sleep.

Jasmine: When you sleep better during the night, you feel more productive during the day. The ivory coloured flowers are soothing agents that reduce anxiety levels and improve the attitude one has after waking up. Look for some aromatic perfumes and candles in jasmine and place them near your bed.

Chamomile: Best known for its flavour, chamomile is the best tea for sleep. Known for supporting a healthy night’s sleep, reducing anxiety, chamomile plant works wonders to your décor and even as a beverage that helps reduce insomnia. It even works as an alternative to depressants. You can even grow chamomile indoors. Sow seeds on the surface of the soil in small seed starters with good drainage. Place the pots in a warm location and the seeds will germinate in about two weeks. Chamomile can be grown at any time of the year.

English Ivy: It helps alleviate asthma symptoms and reduces airborne mould and faeces. Used as an air-purifier, this one is extremely toxic if ingested. NASA recommends that this leafy houseplant grow like vines to purify the indoor air as the leaf can improve symptoms of allergies or asthma.

https://www.financialexpress.com/lifestyle/want-to-improve-your-sleep-naturally-try-these-plants-and-herbs/1685369/

Five ways to tackle insomnia

From theportugalnews.com

Not being able to sleep can be a waking nightmare - and it's a problem that commonly blights the lives of many more women than men.

Research suggests that from adolescence to their early-50s, for every two men with insomnia there are three women, and around 11% of women have chronic, unremitting insomnia.
Behavioural sleep expert Dr Shelby Harris is determined to help. The New York-based specialist, who treats a wide range of sleep disorders, has just written the new book - The Women's Guide To Overcoming Insomnia - and says the fact this sleep problem is more common among women is not a coincidence.
"Insomnia is not gender-blind. Women, unlike men, are susceptible to significant hormonal fluctuations throughout the lifespan - from preadolescence through menopause," explains Harris. "When combined with life stressors of work, family and trying to fit everything in at once, it should be no surprise that women struggle with turning off their brains to obtain a solid, quality night of sleep on a regular basis."
She says one of the most effective treatments for insomnia is stimulus control, in which the body and mind are trained that the bed is only for sleep and sex, thus helping to gradually shift the active brain into a quieter state when it gets into bed.

Curious to learn more? Here, Harris shares five stimulus control methods to help you get a consistently good night's sleep...

1. Go to bed only when sleepy
When we begin to have trouble with sleep, we get into bed hoping sleep is an on/off switch. Instead, we typically stay there, tossing and turning (or staying still, watching TV, reading, etc) and wait for sleep to come. This teaches the body that the bed is a place for forcing sleep to happen, even if not sleepy.
Instead, if you're sufficiently sleepy - not just tired but actually sleepy (yawning, can't keep your eyes open), you'll fall asleep much faster, night after night. Don't force it, get into bed when you're sleepy, not when you 'think' it's the right - or 'normal' time to get to bed.

2. The bed is only for sleep
Many people find they're sleepy on the couch before bed, but once they get into bed their brains wake up and sleep won't come. This is because the more that people have insomnia, the more they spend time in bed awake, trying to force sleep to happen - or even just lying in bed tossing and turning or watching TV. The more you pair the bed with awake activities, the more your body thinks the bed isn't just for sleep but is also for wake. If you only use the bed for sleep and sex, your body begins to re-learn that those are the activities allowed in bed.

To do this, get in bed when you're sleepy. Don't look at the clock - it only serves to worsen your sleep. If you feel your brain is too active you begin to get frustrated, or you approximate that 20 minutes have passed (don't be exact here as that leads to clock-watching), get up and sit in a different room. Do something quiet, calm and relaxing in dim light (eg. reading a book, puzzles, art - avoid screens as that can wake you up more). Return to bed only when you're sleepy.
If you get in bed and can't fall back to sleep, get up again after approximately 20 minutes and repeat.
You might have to do this a bunch of times at night for a few weeks - but eventually, your body will hopefully learn that the bed is only for sleep and sex. Remember, getting out of bed isn't meant to make you sleepy. Don't expect reading to automatically be a sedative. It's solely meant to be a placeholder so you aren't in bed tossing and turning.

3. If you're hesitant to get up because you think you're about to fall asleep...
Give yourself the 'one chance' rule of 10 minutes. If you haven't fallen asleep within 10 minutes, you fooled yourself. Go back and follow instruction number two.

4. The clock is - and isn't - your friend
Keep a consistent bed and wake time as much as possible, as this helps keep your body clock set overall. Set the alarm clock for the same time every single morning - seven days a week. Our bodies don't have a weekday and weekend clock that's different internally.
Also, the clock isn't your friend in the middle of the night. Once you get in bed, don't look at it until the alarm goes off in the morning. Follow the rules of being in the bed for sleep or sex, but don't calculate how long you've been awake for or how long you have until you need to get up in the morning. That makes you more anxious and creates more difficulty with falling asleep.

5. Don't start your day until the alarm clock's gone off in the morning
If you awaken routinely earlier than the alarm and begin eating, having coffee, turning on the TV or tablet, you're beginning to teach yourself that the day is now starting earlier than you'd like. Instead, find something quiet, calm and relaxing to do in dim light to pass the time until you hear the alarm clock go off in the other room. At that point, feel free to start your day as you wish!

https://www.theportugalnews.com/news/five-ways-to-tackle-insomnia/50887

Is insomnia keeping you awake at night? It can give you seizures and stroke

From thehealthsite.com

Insomnia can lead to various health conditions apart from fatigue and weakness, says a recent research. Read on to know more about the adverse health effects of this sleep disorder.

Do you have difficulty sleeping at night? Are you always anxious or depressed? If your answer is yes, you may be suffering from insomnia. This is a sleep disorder that makes it hard for you to stay asleep. Symptoms are usually waking up early, fatigue, tiredness or sleepiness during the day, a feeling of irritability and difficulty in paying attention among others.

According to a study published in the International Studies Quarterly, the prevalence of insomnia among Indian corporate employees in the year 2018 was 13.8 per cent. Various other studies in the field have stated that the world-wide prevalence of this condition ranges from 10 to 48 per cent. Additionally, elderly people are found to be more susceptible to insomnia.

There can be various reasons behind insomnia like job shift change, noise, jet lag, depression, anxiety, hormone shifts during menstruation, asthma, sleep apnoea, etc. If you are a woman, over the age of 60 and under stress, you have an increased risk of developing this condition. Not having a regular schedule and having a mental health disorder can also make you prone to insomnia.
It is one of the most neglected health issues today. But it is essential for you to know that if not treated on time, insomnia can lead to adverse health effects that can be chronic. Here we give you a list of diseases and conditions that you may develop if you are a long-time patient of this condition.

Prevalence of insomnia among Indian corporate employees in the year 2018 was 13.8 per cent. 

© Shutterstock

Stroke

According to a study published in the journal American Heart Association, the risk of suffering from stroke is more in those with insomnia than those without this problem. It, in fact, raises your chance of hospitalisation because of stroke by 54 per cent. Additionally, if you are young and suffer from this sleep disorder, your likelihood of getting a stroke becomes eight times higher than those who are older.

Though the exact mechanism behind this is not fully understood yet, study results show that insomnia probably alters your cardiovascular health. It does so by causing systematic inflammation, raised blood pressure or sympathetic hyperactivity and impaired glucose tolerance.
Stroke is a medical condition in which either a blood vessel present in your brain bleeds or there is a blockage in the supply of blood to the brain. Symptoms are paralysis, confusion, slurred speech, numbness on one side of the body, dizziness, etc. To prevent this condition, you can reduce your salt intake, practice yoga, maintain a healthy weight and avoid smoking or/and drinking.

Seizures

Seizures occur when there is a disruptive sleep pattern. In case you have epilepsy, your chances of getting seizures are more if you have not slept well for a long period. It can, in fact, increase the length and intensity of seizures. When you are going through a normal sleep-wake cycle, there are certain electrical and hormonal activities that occur. Not getting enough sleep or getting up early can prevent these changes and cause seizures.

According to a research conducted by neurologists at the Royal Perth Hospital, sleep deprivation is a potential trigger for people having seizures. As far as the mechanism behind insomnia causing seizures is concerned, sleep disturbances actually cause acute metabolic disturbance (extremely low level of glucose or sodium in the body). This is what leads to seizures.

Seizures are basically sudden uncontrollable electrical disturbances in the brain. Symptoms are confusion, changes in movements, behaviour or feelings, etc. To prevent this condition, stick to a regular sleep schedule, manage your stress by performing yoga and avoid alcohol.

Obesity

According to a research study published in the Nature and Science of Sleep, sleep disorders are associated with obesity. The study also stated that improper sleep for a long period of time can lead to a 15.5 per cent reduced levels of the leptin hormone and a 14.9 per cent increased level of ghrelin, also known as the hunger hormone. This means that insomnia can increase your appetite and lead to over-consumption, which is a risk factor of obesity.

Obesity is basically a body condition in which you gain excessive amount of body weight and your BMI is 30 or higher. Inactivity, unhealthy eating, pregnancy, quitting smoking are some of the factors that can increase your risk of being obese. In order to prevent this condition, you should exercise regularly and have a healthy eating plan.

High blood pressure

If you are suffering from chronic insomnia, you are at risk of developing high blood pressure, says a research published in the journal Hypertension. It states that people who take more than 14 minutes to sleep, are at a 300 per cent higher risk of hypertension. Also, the longer you take to sleep, the higher will be your risk.

According to experts in the field, a good sleep helps your blood regulate the stress hormones. It also helps your nervous system to be healthy and work effectively. Gradually, a lack of sleep or alterations of sleep quality can act as a neurobiological and physiologic stressor that impair brain functions and disturb your body’s ability to regulate the stress hormones. This is what leads to high blood pressure.

Hypertension is a medical condition in which your blood circulation puts excessive pressure on the arteries and put you at risk of various cardiovascular problems. Sometimes, there may be no symptoms of high blood pressure. At other times, you may experience headache, nosebleed, or/and shortness of breath.

To prevent this condition, you should look for its potential risk factors and manage a healthy weight by indulging in regular exercise and eating healthy foods like green vegetables and fruits. If you quit smoking and manage your stress, it will help too. Also, reduce your sodium intake.

https://www.thehealthsite.com/diseases-conditions/is-insomnia-keeping-you-awake-at-night-it-can-give-you-seizures-and-stroke-683013/

Does Drinking Chamomile Tea Really Help People Fall Asleep?

From livescience.com

Should you drink a cup of chamomile before bed?

Peter Rabbit had a rough day in Mr. McGregor's garden. As the bunny tried to fall asleep that night, Mrs. Rabbit, Peter's mom, knew just what he needed.
"His mother put him to bed and made some c[h]amomile tea, and she gave a dose of it to Peter!
'One table-spoonful to be taken at bedtime.'"

English author and illustrator Beatrix Potter wrote "The Tale of Peter Rabbit" in 1902, but Mrs. Rabbit was far from the first mother to use the herb to try to help a child sleep.

"We've seen writings and recordings of people using chamomile as a treatment of sleep for hundreds if not thousands of years," Eric Zhou, a faculty member in the Division of Sleep Medicine at Harvard Medical School, told Live Science.
But does drinking chamomile actually make people sleepy? The jury is still out, scientifically speaking, but no matter what the clinical trials say, there may be reason to keep steeping.

                                       Anyone up for a cup of chamomile tea and flowers?

                                                              (Image: © Shutterstock)

"Very few studies have analysed the effect of chamomile tea [on sleep]. For insomnia, there are modest benefits," Zhou said, referring to a 2011 pilot study on people with chronic insomnia. Participants in the 28-day study took a capsule twice per day that contained either chamomile extract or a placebo. Though the study was small, it was randomized, double-blind and placebo-controlled, so researchers are reasonably sure the results they saw were due only to the interactions between the chemicals in the chamomile extract and the participants' bodies.

The study didn't find conclusive evidence that chamomile helped participants sleep better than the control group. There were modest improvements in the time it took the volunteers who took the chamomile capsules to fall asleep and in the number of times they woke up at night, but the effect wasn't large, said study lead researcher Suzanna Zick, a research associate professor in the Department of Family Medicine at the University of Michigan.
"Even if people took chamomile capsules, they did not sleep significantly better than those who took placebo capsules," she told Live Science via email.

A 2016 study of new mothers found that volunteers who drank chamomile tea every day for two weeks slept better and tended to have fewer symptoms of depression than subjects who didn't drink the tea. A 2017 study found that elderly patients who took a larger dose of chamomile extract than that given in the 2011 study slept significantly better than study participants who did not take the chamomile extract.
While these contradictory research results prevent scientists from giving a definitive answer on the biochemical effect of chamomile might have on the brain, there is good news for chamomile connoisseurs. Simply believing that something helps you fall asleep can, in fact, help you fall asleep.

Sleep quality is affected by a huge number of factors, including stress at home or at work, looking at bright screens in the hours before bed, and even the physiological stress of a hot day endured without air conditioning. As many insomniacs know, worrying about sleep can keep the mind going and make it even harder to fall asleep.
A cup of chamomile tea can help you sleep if you believe that it will, Zhou said. This doesn't work by sending positive vibes into the universe; it's a simple feedback loop.

If someone thought they were doing something to help them sleep, "they would feel less stressed about their sleep," said Zhou, who is also an attending psychologist at Boston Children's Hospital and the Dana-Farber Cancer Institute. And if drinking tea before bed helps you calm down, then the practice may also help you fall asleep.
In other words, don't let the clinical literature stop you from enjoying a nice cup before bed.
"Chamomile tea is very safe, so if it works for you, there is no reason to stop drinking it," Zick said.

https://www.livescience.com/chamomile-tea-sleep.html

Improve Your Sleep: 5 Adjustments For Your Brain To Achieve Deep Rest!

From thriveglobal.com

Suffering from insomnia problems? Or maybe your thoughts are keeping you up at night?

That’s the situation of many people today. The pace of our hectic lifestyles makes resting difficult.
We’re often kept up at night by our obligations. We don’t get sleep due to bad habits and imbalanced lifestyles.
But no worries! There are adjustments you can make to give your brain the rest it needs.
If you want to know what they are, keep reading. We’ll mention 5 that are easy to apply!

#1 – Eat Low Glycaemic Foods.

In other words, cut out whatever has simple carbohydrates in it.
This includes sugars, flour (and to an extreme degree) fruits and vegetables.

Why?
Some people are more sensitive to sugar spikes than others.
Certain individuals can consume high levels of simple carbohydrates without it affecting them. And others cannot.
If you’re the type of person sensitive to energy spikes, lower the sugar intake. Instead, switch to a diet that’s more protein and fat-based!

#2 – Get an Eye Mask.

Sometimes, light entering our eyes may prevent us from falling asleep.
After all, light entering our eyes is how the brain adjusts its circadian rhythm.
If there’s too much light in your room (or you’re sleeping during daytime), then this might affect your ability to sleep.
The solution to that is an eye mask. They perfectly block out sunlight, rewiring your brain for a night-time mode.

In Fact…
An eye mask is something you can use to fix your sleep cycle.
Some people have issues with their circadian rhythms. And it’s due to excess light, often during the wrong times of the day.
With an eye mask. You can readjust your sleep times. It ensures you sleep at night, when there’s less noise and commotion!
And speaking of noise…

#3 – Use White Noise.

Some people are sensitive to irregular noise in their sleeping quarters.
This includes everything from family conversations, to car noises going by your home.
You can block those out with white noise. When you use white noise, you get a consistent (but calming) tune that doesn’t alarm your senses.
Plus, it’s quite relaxing too. And you don’t need much to setup that up!

Such As?
All you need is a fan at maximum speed.
And you don’t have to point it towards you either. The fan you use can point to a different direction, if you’re not comfortable with air while you sleep!

#4 – Try Using Natural Products.

There are safe chemicals you can use to help you sleep better.
Botanical CBD oil is an example. You can use it in low concentrations, and in a manner that relaxes your muscles and mind.
Others include melatonin pills (which is for extreme cases).
You can use those to help you sleep (but be sure to get a doctor’s advice first).

#5 – Adjust Your Sleeping Amenities.

Sometimes, bad sleep has to do with your sleeping furniture.
Maybe your mattress is out of shape. Or, maybe it’s too rigid (or too soft) where it doesn’t support your back well.
And how about your pillows? Do they properly support your head and neck? Or do they put stress on them?

Get Quality Amenities.
When it comes to sleeping furniture, you cannot afford low quality items.
You cannot use a mattress that deforms fast. Nor can you use pillows that put stress on your neck…
Also, space might be an issue for you. So maybe you need a wider mattress for better movement while you sleep!

Final Tip.

There are many adjustments you can make to improve your sleep.
The previous list simply scratches the surface. They’re easy-to-apply tips, requiring minimum effort for better rest!

https://thriveglobal.com/stories/improve-your-sleep-5-adjustments-for-your-brain-to-achieve-deep-rest/

Five Tips for Women Who Have Trouble Sleeping

From greatergood.berkeley.edu

Women tend to have more sleep problems than men, but there are ways to improve your sleep.

A lot of my women friends have trouble sleeping. For some, it started when they had their first child, and constant night feedings threw their sleep patterns out of whack. For others, menopause arrived with hot flashes that wake them up in the middle of the night. Still others have been troubled by worries about work, relationships, or societal issues that keep their minds spinning at night.

Although women are not the only people who have problems sleeping, they do experience some unique issues—most notably, hormonal changes that occur during their lifespans. More women are at risk for insomnia than men, and up to 11 percent of women have insomnia that becomes unremitting, requiring treatment.

Not surprisingly, these sleepless nights make us stressed and unhappy. Research shows that sleep loss hurts our work, mood, relationships, health, safety, and more. While an occasional sleepless night is just part of being human, if it continues to happen, we can find ourselves in a troublesome pattern that is difficult to change.

What can women do? They might try picking up sleep expert Shelby Harris’s new book, The Women’s Guide to Overcoming Insomnia. It is chock full of information about how the human sleep cycle works and what we can do to “hack” our thoughts and behaviours for a better night’s sleep.
Though often people are prescribed pharmaceutical sleep aids to handle insomnia, research suggests that these may not work well in the long run. Harris says that it’s important to find ways to support our natural sleep drive if we want to sleep better. Here are some of the tips that she offers to help us change our thoughts and behaviours around sleep.

1. Track your sleep

The first step is to figure out how much sleep you are getting and when. Why? First, people who have sleep problems often focus only on their most terrible nights and forget that some nights are better than others. It helps to get a more realistic picture of the problem. Second, if you want to see how much better you’re doing over time, you need a baseline. That way, once you try out various changes, you’ll know whether or not they’re helping. A sleep log sheet is included in the book.

2. Eliminate “sleep stealers”

Harris includes a long list of things that you can do to give yourself the best support for falling asleep more easily and staying asleep longer. Many of these are well-known tips, but for those who don’t already know about them, they are worth reiterating:

• Avoid alcohol, nicotine, and heavy meals within three hours of your bedtime
• Keep your bedroom quiet, dark, and cool
• Don’t exercise or take a warm bath right before bed
• Don’t drink caffeine after 2 p.m.
• Wind down before bed
• Don’t nap to make up for lost sleep
• Always set a morning alarm to get up at the same time every day
• Don’t look at the blue light of screens for at least one to two hours before going to bed.

3. Learn to “love your bed”

A key to getting better sleep is to reserve your bed for sleeping—not for resting or relaxing. It’s important to train your body to associate going to bed with sleeping, rather than other types of activities. That means going to bed at bedtime and getting right out of bed when your alarm goes off, too.
Sex is an exception to the rule, as many people like to make love in a bed. But, if you like to read in bed, don’t…or don’t read for more than 15 minutes, says Harris. And, if you can’t fall asleep within about 20 minutes, you should get out of bed, rather than lie around waiting to get sleepy.
“Consistency is key,” writes Harris. “If you occasionally break the stimulus control rules, you’re giving a confusing signal to your brain and body.”

4. Spend less time in bed

This may sound totally counterintuitive, but if you have insomnia, it’s often better to restrict your sleep than to let yourself sleep whenever you’re tired. Rather than napping at the first sign of fatigue, focus on sticking to good sleep hygiene—like trying to sleep at the same time every day, getting regular exercise, not drinking caffeine late in the day, etc.
The reason this works is because it builds up your body’s sleep drive, which ultimately makes it easier for you to fall asleep and sleep well when bedtime arrives. Of course, you have to be careful about doing this, and Harris gives detailed instructions in the book.


Insomnia often builds up over time, and so correcting it means having patience and letting the changes in your hygiene have a chance to work. Ultimately, when you develop a healthier sleep pattern, you may end up getting better sleep with less time in bed.

5. Take care of worrisome thoughts

Many women have a lot to juggle in their lives and may spend hours in bed ruminating about everything. So, in addition to changing your behaviours, it’s important to cultivate skills for handling your thoughts, too.
Harris recommends a few strategies for dealing with intrusive thoughts. One is practicing mindfulness—learning to focus on your present experience, including thoughts or feelings, without judgment. Naming your worries as “just thinking” can help create a little distance between you and your thoughts. Setting aside time during the day to focus on worries can also help; and using reframing techniques, where you consider alternative interpretations of your negative thoughts, may take away their potency.

The book offers much more detail and many more tips, including for special cases—like when you are pregnant and need to reconsider naps or use pillows to help support your sleep. And, best of all, Harris’s advice is based in science and has been proven effective for many people.
Of course, you still may have to experiment to see what works best for you, and Harris encourages that. But if you can create a plan and stick to it, the rewards are great—namely, the possibility of finally sleeping soundly and waking refreshed. You’ll not only feel better, you’ll likely improve your relationships, your work life, and your health, too. And everyone around you will appreciate that!

https://greatergood.berkeley.edu/article/item/five_tips_for_women_who_have_trouble_sleeping

Awake in the night? How to beat insomnia without medication

From vogue.com.au

Well, according to the latest global stats, you’re not alone. Vogue asks the experts the best ways to beat insomnia, for a restful night’s sleep without resorting to medication.

It’s 3am. You’ve been wide awake for hours. And there’s only a few hours to go before your alarm. As the minutes pass, the anxiety rises. Is anyone else out there struggling to beat insomnia?
Well, according to a recent global survey, you’re definitely not alone. Eight in 10 adults wish they could sleep better, but 60 per cent of those also admit to never actually taking steps to improve the quality of their sleep. The National Institutes of Health reports that up to 30 per cent of Americans suffer sleep disruption, and that women are most prone to insomnia, linked to high levels of anxiety. And for the most up to date statistics on how we all slept last night, sleep tracking app Sleep Cycle – with millions of users around the world – reports on the average “best” and “worst” sleep quality, from New Zealand (currently top) to Japan (currently lowest).

Finding a solution is what most of the 3am-club are Googling. And while medication (such as Sonata, Ambien and Lunesta, to name just a few) might be top of the search, according to Dr Matthew Walker, professor of neuroscience and psychology at the University of California, Berkeley and author of Why We Sleep: The New Science of Sleep and Dreams, pills should be a last resort.

“Sleeping medications have been associated with a significantly higher risk of death, plus they don’t typically outperform a placebo by very much,” he says. As a result of the increasingly apparent health risk relating to sedative drugs, this year, the FDA mandated that certain prescription insomnia drugs must carry a warning highlighting their harmful potential.
So, with medication off the table, Vogue asks the experts what the best options are to help beat insomnia.

Does reducing anxiety help to improve sleep?

“Women are almost twice as likely to suffer from anxiety disorders than men and they are much more likely to suffer insomnia,” explains Walker. “The fight-or-flight branch of the nervous system is switched on [when you are anxious], which results in higher levels of the stress hormone cortisol. So it’s reasonable to assume higher levels of anxiety make women predisposed to sleep-related problems.”

Managing your cortisol levels may be key to improving your sleep. LA-based naturopathic doctor Dr Nigma Talib explains, “If your cortisol is imbalanced, you will not only find it difficult to drop off, but you will also wake in the early hours between 2am and 4am. Consistently poor sleep leaves you feeling hungover and can even exacerbate hormonal imbalances, heightening PMT and menopausal symptoms.” She suggests taking a B-complex supplement such as Dr Nigma Talib B Famous capsules which, she says, “help to bring your cortisol levels into alignment”. 

If the day’s anxieties play over in your mind, a herbal supplement may help to instil calm. Various trials have shown lavender essential oil can, in some cases, be as effective as SSRIs, a common class of antidepressants used to treat anxiety disorders. Researchers believe the lavender oil calms nerve cells and neurotransmitter activity in the brain. Try Kalms Lavender One-A-Day Capsules, which contain 80mg of lavender oil.

How can you quieten an overactive mind?

While you should be emptying your mind and settling in for deep sleep, your brain often has other ideas, instead fixating on never-ending to-do lists or the Netflix series you binged before bed. Various studies show that white noise – or more specifically, non-disruptive, soothing sounds that effectively block out or mask more jarring noises – can help to improve sleep. Find white noise playlists on YouTube or Spotify.

Alternatively, for something a little more pleasing to the ear, the album Sleep by composer Max Richter plays eight hours of calming classical music that coerces the brain into sleep. Richter calls his night-long musical masterpiece, “my personal lullaby for a frenetic world”. It is undeniably hypnotic and I defy anyone not to fall into a peaceful sleep while listening to it.   

If it’s a snoring partner rather than your own thoughts that are keeping you awake, however, different measures need to be taken. “Sleep apnoea – or heavy snoring – is far more common in men,” says Walker. In this case, Bose’s noise-masking Sleepbuds could be a worthwhile investment: not to be confused with headphones, these comfortable earbuds come pre-loaded with sleep tracks that mirror the frequency of snoring (and other disruptive night-time noises), which allows your mind to skip over the sound.

What helps to aid relaxation before sleep?

Cannabidiol (CBD) is fast becoming an aid for a whole host of everyday issues including anxiety, pain and poor sleep. “The research suggests CBD improves sleep in two ways,” explains Kim Smith, founder of CBD brand Kloris. “CBD has been shown to ease anxiety and pain, both of which can make it harder to fall or stay asleep. Secondly, CBD is known to interact with receptors in the brain that govern the body’s daily sleep/wake cycles.” Crucially, CBD contains almost no THC – the chemical responsible for cannabis’s psychoactive effects – so you don’t have to worry about being high while trying to sleep. “It’s popular to start on 500mg of CBD oil and build up to 1,000mg in your own time. It’s what I did when I began my CBD journey,” explains Smith.

What’s the best environment for sleep?

“Keep your bedroom dark so that you release the sleep hormone melatonin; and keep the temperature of your room cool, around 18˚C, as your body temperature needs to drop before you can fall asleep,” says Walker. If you’re too warm, he suggests having a bath or a shower so your core body temperature drops more quickly. And if you can’t sleep, get out of bed, he advises, “Otherwise your brain learns to associate being in bed with being awake. Go into a different room, dim the lights and read a book until you feel tired again.”

Does a bedtime ritual make a difference to sleep quality?

Don’t underestimate the effect a proper routine can have on improving your sleep. “Regularity is king,” says Walker. “Go to bed at the same time and wake up at the same time, even at the weekend.” This helps to keep your body in sync with your natural circadian rhythm (our internal 24-hour clock).
A bath-time routine can be beneficial for adults as well as children. “Magnesium can positively impact sleep,” explains nutritional therapist Eve Kalinik. “It’s a mineral that helps the body to relax and it’s one of the minerals we are generally more depleted in, as we use it up when we’re stressed.” Add a handful of Westlab Mindful Epsom & Himalayan Salts to your bath: magnesium-rich salts, combined with calming frankincense and bergamot essential oils, plus CBD to promote further relaxation.

When choosing a bedtime drink, steer clear of alcohol no matter how tempting a nightcap may be. “Alcohol is disruptive and blocks REM sleep,” says Kalinik. Also, she adds, be careful about your caffeine intake during the day. “Caffeine has a quarter life of 12 hours, meaning if you have a coffee after noon, a quarter of the caffeine content will still be in your system long after you go to bed.” Opt instead for calming alternatives. “Both valerian root and chamomile tea are anecdotally good before bed,” suggests Kalinik.

Ultimately, the most important piece of advice is to experiment until you find the most calming sleep space and routine that suits you best. And don’t expect change to happen (literally) overnight, give it a couple of weeks to see if you’re feeling more rested. Sleep well.

https://www.vogue.com.au/beauty/wellbeing/awake-in-the-night-how-to-beat-insomnia-without-medication/news-story/f4b3db0630e80d62e0a60a69185b3fc3

Here is how to beat insomnia

From lep.co.uk/health

Not being able to sleep is a problem that blights the lives of many more women than men.
Research suggests that from adolescence to their early-50s, for every two men with insomnia there are three women.

Behavioural sleep expert Dr Shelby Harris, who has written The Women’s Guide To Overcoming Insomnia, says: “Women, unlike men, are susceptible to significant hormonal fluctuations throughout the lifespan,” explains Harris. “When combined with life stressors of work, family and trying to fit everything in at once, it should be no surprise that women struggle with turning off their brains to obtain a solid, quality night of sleep on a regular basis.”

She says one of the most effective treatments for insomnia is stimulus control, in which the body and mind are trained the bed is for sleep, thus helping to gradually shift the active brain into a quieter state when it gets into bed.

Harris shares four stimulus control methods to help you get a consistently good night’s sleep...

1. Go to bed only when sleepy
When we begin to have trouble with sleep, we stay in bed, tossing and turning and wait for sleep to come. This teaches the body that the bed is a place for forcing sleep to happen, even if not sleepy.
Instead, go to bed when you’re sufficiently sleepy - not just tired but actually sleepy (yawning, can’t keep your eyes open), as you’ll fall asleep much faster, night after night.

2. The bed is only for sleep
If you only use the bed for sleep, your body begins to re-learn that those are the activities allowed in bed.
To do this, get in bed when you’re sleepy. Don’t look at the clock. If you feel your brain is too active, you begin to get frustrated, so get up and sit in a different room. Do something quiet, calm and relaxing in dim light, but avoid screens as that can wake you up more. Return to bed only when you’re sleepy.
You might have to do this a few times - but eventually, your body will hopefully learn that the bed is only for sleep and sex.

                                              Try doing calming activities before bedtime
3. The clock is - and isn’t - your friend
Keep a consistent bed and wake time as much as possible, as this helps keep your body clock set overall. Set the alarm clock for the same time every single morning - seven days a week. Our bodies don’t have a weekday and weekend clock that’s different internally.
Once you get in bed, don’t look at it until the alarm goes off in the morning. Don’t calculate how long you’ve been awake for or how long you have until you need to get up in the morning. That creates more difficulty with falling asleep.

4. Don’t start your day until the alarm clock’s gone off in the morning
If you awaken routinely earlier than the alarm are active, you’re beginning to teach yourself that the day is now starting earlier than you’d like. Instead, find something quiet, calm and relaxing to do in dim light to pass the time.

https://www.lep.co.uk/health/here-is-how-to-beat-insomnia-1-9921578

Being a pessimist or an optimist may affect your sleep

From medicalnewstoday.com

New research finds "significant associations" between a person's optimistic disposition and their sleep quality.

Sleep deprivation is a major public health concern.
In fact, around 30% of adults in the United States do not get the amount of sleep that is optimal for health.
Also, up to 70 million people in the U.S. have a sleep disorder.
A number of things can help improve sleep, such as getting a new mattress, limiting late evening alcohol consumption, exercising regularly, and strictly using the bedroom for rest.

New research suggests that there may be another ingredient that could help sleep, though it may be more difficult to obtain than a new mattress: an optimistic disposition.
The study, which appears in the journal Behavioral Medicine, finds that optimists tend to sleep better. This is a finding that builds on previous studies that have suggested that optimists have better cardiovascular health.
Dr. Rosalba Hernandez, an assistant professor at the University of Illinois at Urbana-Champaign School of Social Work, is the lead author of the new research.

Studying sleep and optimism

Dr. Hernandez and team examined 3,548 participants, ages 32–51, who took part in the Coronary Artery Risk Development in Young Adults (CARDIA) study.
The participants were non-Hispanic white and African American adults living in Birmingham, AL, Oakland, CA, Chicago, IL, and Minneapolis, MN, among other U.S. regions.

To assess the participants' optimism, the researchers asked them to express their agreement with a series of 10 statements using a five-point Likert scale, ranging from "strongly agree" to "strongly disagree."

Statements included positive ones (such as, "I'm always optimistic about my future") and negative ones (such as, "I hardly expect things to go my way"). The resulting survey score ranged from 6 to 30, with 30 being the most optimistic.
As part of the CARDIA study, the participants reported on the quality of their sleep twice, 5 years apart, mentioning the number of hours they slept regularly and any symptoms of insomnia.
Some participants also filled in the Pittsburgh Sleep Quality Index and the Epworth Sleepiness Scale, and they wore activity monitors that objectively measured how long they were sound asleep for and how restless they were during the night.
To assess the link between optimism and sleep quality, the researchers applied multivariate regression analyses.

Optimists 74% less likely to have insomnia

The study revealed that each increase in "standard deviation" — that is, the standard distance between two data points — correlated with a 78% increase in the odds of better sleep quality.
Participants with higher scores were also more likely to sleep for 6–9 hours each night and 74% less likely to have insomnia.
"Results from this study revealed significant associations between optimism and various characteristics of self-reported sleep after adjusting for a wide array of variables, including socio-demographic characteristics, health conditions, and depressive symptoms," says Dr. Hernandez.
"The lack of [healthful] sleep is a public health concern, as poor sleep quality is associated with multiple health problems, including higher risks of obesity, hypertension, and all cause mortality," she adds.

Although the findings are purely observational, the study authors speculate on a possible mechanism that may explain them.
"Optimists are more likely to engage in active problem-focused coping and to interpret stressful events in more positive ways, reducing worry and ruminative thoughts when they're falling asleep and throughout their sleep cycle," concludes Dr. Hernandez.

https://www.medicalnewstoday.com/articles/326000.php

Insomnia in pregnancy is common but it’s not normal. Here’s how to beat it

From iol.co.za

As clinical health psychologists, we often hear about women resorting to expensive sleep products.                                                                       Picture: Pexels

Many pregnant women find themselves waking up in the middle of night to go the bathroom (for the third time) or struggling to find a comfortable sleep position.
Mildly disrupted sleep is common and bothersome but should not be confused with the much more serious problem of insomnia - which impacts more than 20 percent of women during their pregnancy.

As clinical health psychologists, we often hear about women resorting to expensive sleep products (think body pillows) or taking herbal remedies which they hope will lull them to sleep. Unfortunately, the benefits of these interventions are often fleeting.
Use of pharmacological treatments is increasingly discouraged, and pregnant women in particular report that they are reluctant to take sleeping medication due to concerns about the potential impact on their developing baby.

The good news is that there is a highly effective behavioural treatment available.

Cognitive behavioural therapy
Exciting new research has demonstrated that cognitive behavioural therapy for insomnia (CBT-I) can improve sleep during pregnancy.
This is a structured program that helps to replace unhelpful thoughts and behaviours that cause insomnia or worsen sleep problems. CBT-I helps to address the underlying causes of sleep problems with habits and thoughts that lead to deeper sleep.

CBT-I is delivered either in person, in a group or over the internet. Within four to five weeks of participating in therapy, most people experience the benefits of treatment. Unlike with medications, sleep problems typically don’t return when the therapy is complete.

Keep track of your sleep
One of the most common, and effective, sleep hygiene strategies is to set a regular sleep schedule. This suggestion is particularly true for setting a regular wake-up time, as there is no reason to crawl into bed if you don’t feel sleepy.

Maintaining your standard wake time can serve as a hard reset of your biological rhythms. Your body will get used to waking up and falling asleep at a certain time - making mornings much easier. Your sleep and wake cycles are controlled by hormones and those particular hormones love a good routine.
By setting your wake-up time to be around the same every morning you are helping to your body re-establish better sleep.

Use your bed only for sleep
And then brace yourself - one of the key reasons sleep therapy works can be one of the hardest to do. Use your bed only for sleep!
Our brains are learning machines. We can teach them to sleep when we get into bed, or we can teach them to do other things - like worry. It all depends on what we actually do when we get into bed.
Unfortunately, the bed can become ground zero for a thousand other activities ranging from reading your iPhone, replaying yesterday’s arguments or worrying about tomorrow’s meetings.

Insomnia in pregnancy is treatable
Changing sleep habits can be hard, so draw on your social support. Pregnant women often share their beds with partners, other children and even pets. It’s important to get clear on the strategies you are going to try.
Having a plan about who will get your toddler a drink of water in the middle of the night or when the electronics need to be turned off is essential.
The time to have these conversations is not at 3am - plan ahead!

https://www.iol.co.za/lifestyle/family/pregnancy/insomnia-in-pregnancy-is-common-but-its-not-normal-heres-how-to-beat-it-30440401

5 ways to tackle insomnia by improving your sleep ‘stimulus control’, according to an expert

From irishexaminer.com

Not being able to sleep can be a waking nightmare – and it’s a problem that commonly blights the lives of many more women than men.
Research suggests that from adolescence to their early-50s, for every two men with insomnia there are three women, and around 11% of women have chronic, unremitting insomnia.

Behavioural sleep expert Dr Shelby Harris (drshelbyharris.com) is determined to help. The New York-based specialist, who treats a wide range of sleep disorders, has just written the new book – The Women’s Guide To Overcoming Insomnia – and says the fact this sleep problem is more common among women is not a coincidence.

“Insomnia is not gender-blind. Women, unlike men, are susceptible to significant hormonal fluctuations throughout the lifespan – from preadolescence through menopause,” explains Harris. “When combined with life stressors of work, family and trying to fit everything in at once, it should be no surprise that women struggle with turning off their brains to obtain a solid, quality night of sleep on a regular basis.”

She says one of the most effective treatments for insomnia is stimulus control, in which the body and mind are trained that the bed is only for sleep and sex, thus helping to gradually shift the active brain into a quieter state when it gets into bed.

Curious to learn more? Here, Harris shares five stimulus control methods to help you get a consistently good night’s sleep…

1. Go to bed only when sleepy
When we begin to have trouble with sleep, we get into bed hoping sleep is an on/off switch. Instead, we typically stay there, tossing and turning (or staying still, watching TV, reading, etc) and wait for sleep to come. This teaches the body that the bed is a place for forcing sleep to happen, even if not sleepy.

Instead, if you’re sufficiently sleepy – not just tired but actually sleepy (yawning, can’t keep your eyes open), you’ll fall asleep much faster, night after night. Don’t force it, get into bed when you’re sleepy, not when you ‘think’ it’s the right – or ‘normal’ time to get to bed.

2. The bed is only for sleep
Many people find they’re sleepy on the couch before bed, but once they get into bed their brains wake up and sleep won’t come. This is because the more that people have insomnia, the more they spend time in bed awake, trying to force sleep to happen – or even just lying in bed tossing and turning or watching TV. The more you pair the bed with awake activities, the more your body thinks the bed isn’t just for sleep but is also for wake. If you only use the bed for sleep and sex, your body begins to re-learn that those are the activities allowed in bed.


To do this, get in bed when you’re sleepy. Don’t look at the clock – it only serves to worsen your sleep. If you feel your brain is too active you begin to get frustrated, or you approximate that 20 minutes have passed (don’t be exact here as that leads to clock-watching), get up and sit in a different room. Do something quiet, calm and relaxing in dim light (eg. reading a book, puzzles, art – avoid screens as that can wake you up more). Return to bed only when you’re sleepy.

               If you’re wide awake, get out of bed and do something relaxing (iStock/PA)

If you get in bed and can’t fall back to sleep, get up again after approximately 20 minutes and repeat. You might have to do this a bunch of times at night for a few weeks – but eventually, your body will hopefully learn that the bed is only for sleep and sex. Remember, getting out of bed isn’t meant to make you sleepy. Don’t expect reading to automatically be a sedative. It’s solely meant to be a placeholder so you aren’t in bed tossing and turning.

3. If you’re hesitant to get up because you think you’re about to fall asleep…
Give yourself the ‘one chance’ rule of 10 minutes. If you haven’t fallen asleep within 10 minutes, you fooled yourself. Go back and follow instruction number two.

4. The clock is – and isn’t – your friend
Keep a consistent bed and wake time as much as possible, as this helps keep your body clock set overall. Set the alarm clock for the same time every single morning — seven days a week. Our bodies don’t have a weekday and weekend clock that’s different internally.
Also, the clock isn’t your friend in the middle of the night. Once you get in bed, don’t look at it until the alarm goes off in the morning. Follow the rules of being in the bed for sleep or sex, but don’t calculate how long you’ve been awake for or how long you have until you need to get up in the morning. That makes you more anxious and creates more difficulty with falling asleep.

5. Don’t start your day until the alarm clock’s gone off in the morning
If you awaken routinely earlier than the alarm and begin eating, having coffee, turning on the TV or tablet, you’re beginning to teach yourself that the day is now starting earlier than you’d like. Instead, find something quiet, calm and relaxing to do in dim light to pass the time until you hear the alarm clock go off in the other room. At that point, feel free to start your day as you wish!

https://www.irishexaminer.com/breakingnews/lifestyle/healthandlife/5-ways-to-tackle-insomnia-by-improving-your-sleep-stimulus-control-according-to-an-expert-942314.html

Having Trouble Sleeping? Here's How to Know If You Should Call Your Doctor

From popsugar.co.uk/fitness

Everyone has nights when they simply can't fall asleep, but while people casually refer to that as insomnia, doctors define it differently. If you're suffering from the condition known as insomnia, you won't arrive at work bleary-eyed and clutching a massive cup of coffee just once, but over and over again. Here's how to tell if your restlessness requires medical attention.

What Are the Signs of Insomnia?

Marc Raphaelson, MD, a fellow of the American Academy of Neurology, told POPSUGAR that brief sleep interruptions are common and often normal, but he becomes concerned that a patient has insomnia if he or she has "difficulty initiating (falling) asleep, difficulty staying asleep, or wakes up in the early morning after short sleep." If these problems last for more than a month and consistently affect your ability to function during the day, it's time to talk to your doctor.
For one thing, if you have insomnia, it could be a side effect of another illness that needs to be treated. "People who have survived emotional trauma or abuse often have insomnia, and they have to work through both problems," Dr. Raphaelson said. "Insomnia can [also] result from restless legs or sleep apnea, even for people who don't snore." Other conditions can contribute to insomnia as well, so if sleep troubles have become a constant in your life, it's worth having the conversation.

Are There Ways to Treat Insomnia at Home?

Before you see a doctor (or while you're waiting for your first appointment with a specialist), there are a few things to try at home that may help. "Try to get on a regular, scheduled time to get out of bed  even if you haven't slept well," Dr. Raphaelson advised. "If you must nap, keep it to 20 minutes, even if you only sleep part of the time." He also suggests avoiding caffeine or chocolate after noon and being mindful of your night-time routine, because certain habits can trigger insomnia.
"Several hours before bedtime, stop eating, stop exercising, stop balancing your cheque book, and stop arguing with . . . well, anyone," Dr. Raphaelson told POPSUGAR, as stress can affect your sleep. Also cut down on time spent watching TV, using the computer, or looking at your phone screen because the blue light keeps you more awake. And although it can be tempting, remember that "alcohol is never, never any good for sleep," he said. If you do depend on alcohol to get some shut-eye, you should get help immediately.

When Should You See a Doctor For Insomnia?

If insomnia is impacting your life, it's never too soon to see a doctor. That's especially true if you are depressed or have suffered emotional trauma at any time in your life, Dr. Raphaelson explained.
Many people have sleep issues for a short period of time and then return to normal, or are able to get back on track on their own by following a night-time routine like the one outlined here. But if you have sleep problems that last more than three months, your best bet is to get professional help — whether insomnia is the root problem or the symptom of another medical condition, it's crucial to get treatment that will help you consistently get enough sleep.

https://www.popsugar.co.uk/fitness/Do-I-Have-Insomnia-46359165?utm_medium=redirect&utm_campaign=US:GB&utm_source=www.google.com

A potential cure for sleeplessness

From medicalxpress.com/news

New research from Queen's University's Judith Davidson (Psychology) has shown insomnia can be treated effectively at the family doctor's office without the use of drugs.

The research, published in the British Journal of General Practice, confirmed Cognitive Behavioural Therapy for Insomnia (CBT-I) is effective in improving self-reported sleep, with improvements generally lasting up to 12 months after treatment.

The researchers, based at Queen's University, in Psychology and the Centre for Studies in Primary Care, conducted a systematic review of studies in which patients were provided with CBT-I through their family doctor's office. The team analysed 13 studies involving 1,594 patients and found that between four and six sessions of CBT-I produced medium to large beneficial effects on time to sleep onset and wakefulness during the night. Patients felt much more content with their sleep after receiving the treatment.

GPs were directly involved in administering the CBT-I in a minority of the studies, but most CBT-I was provided by nurses, nurse practitioners, mental health workers and psychologists. The researchers say that CBT-I works effectively in primary care and seems well-suited for multidisciplinary general practice.

"There is now a way for general practitioners (GPs) to help insomnia sufferers without prescribing drugs," says Dr. Davidson. "Widespread studies have established that CBT-I works well to get patients sleeping well again and as a treatment it is both effective and lasting."
Chronic insomnia, in which individuals have difficulties falling asleep or staying asleep at least three nights a week for three months or more, affects about 10 to 15 percent of adults. The condition is linked to health problems including depression, difficulties in functioning, and large reductions in work productivity.

"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," says Dr. Davidson.

https://medicalxpress.com/news/2019-08-potential-sleeplessness.html