Why Science Says 6 Hours of Sleep Isn't Enough for Entrepreneurs

From thehour.com/business

Studies show that sleeping may be more important to achieving success than anyone realized.

As an entrepreneur, you may “burn the midnight oil” or brag about catching just a few hours of sleep because your work is so impressive and all-consuming. That isn’t sustainable, of course. Deep down you know it’s best to get more than just a few hours of sleep. Maybe you’d be surprised to discover just how much more shut-eye you truly need.

It turns out that even those who get six hours each night aren’t doing much to further their cause. It may take a bit more to get the real restorative benefits that a truly restful slumber provides.

Although anywhere from six to eight hours has long-been considered a magic bullet range for rest, scientific research suggests something else. For better physical health, mental clarity and emotional well-being, entrepreneurs simply need more sleep each night, no matter how great they feel.

Why sleep matters

The American Thoracic Society has some of the more recent relevant research on this topic. It notes that sleep is necessary to help our bodies take care of a lot of vital, fundamental work. This includes forming memories, repairing muscles, and releasing important hormones that control appetite and growth. Sleep is a restorative process, helping with everything from recovering from a cold to bouncing back from injury.

The effect of too little sleep

Meanwhile, take sleep away — even as little as an hour — and risk of physical, mental and emotional issues climb, says the International Journal of Clinical and Health Psychology. Insufficient sleep results in increased risk of obesity, injuries, accidents, high blood pressure, heart disease, stroke, depression and many chronic illnesses. And especially important for entrepreneurs, lack of sleep can also negatively affect productivity, alertness and reaction time.

These findings are similar to those found in a study of Chinese adults published in 2019. It showed those who slept six hours or less reported being unhappy more often. In contrast, those that averaged more than seven hours of sleep most often stated they were happy. Overall findings illustrated how sleep can influence emotions, perspective and state of mind.

A study published in the Journal of Advanced Nursing in 2017 showed links between sleep and job performance. Researchers found nurses who slept six hours or less on their shift days experienced a higher rate of job burnout. Nurses with poor job performance also experienced a greater lack of sleep.

How much sleep do we really need?

So, many studies show six hours isn’t enough. How much do we actually need? The National Sleep Foundation oversaw a two-year study to better assess this. It included 18 scientists and researchers with six sleep specialists. It included representatives from groups like the American Physiological Society and the American Psychiatric Association.
They figured out how much sleep adults in different age ranges need:

• Younger adults (18-25): 7-9 hours

• Adults (26-64): 7-9 hours

• Older adults (65+): 7-8 hours

Research from Rand Health Quarterly backed it up. That study found those who sleep less than six hours per night have a 13-percent higher mortality risk than those that get seven and nine hours of sleep.

Is it sleep quantity, quality or both?

The aforementioned numbers are targets. This is because, as individual small business owners, we each have our own optimal sleep needs. This is when we should talk about the quality of sleep.

Sleep quality centres around how well you sleep. This includes the ability to fall asleep in 30 minutes or less, sleep soundly, and if you can quickly drift back to sleep. Bad sleep quality centres around insomnia: restlessness and the inability to fall or stay asleep.

The short sleeper syndrome

SleepEducation.org found that not everyone requires the same amount of sleep due to genetic differences. There are short sleepers who get less than six hours each night and don’t suffer from insomnia. However, this just isn't true for most people. Few are able to sleep less than six hours each night while remaining healthy long-term.

Getting better sleep  

Here’s what you can do to improve the quantity and quality of sleep, an essential component of succeeding as an entrepreneur:

• Turn off all electronics at least an hour before bedtime. This includes mobile devices, computers and television.

• Change your diet so you minimize caffeine and alcohol intake. These both disrupt your body’s circadian rhythms and inhibit its ability to prepare for sleep.

• Invest in a mattress and pillows that provide a comfortable environment, including firmness and coolness that induce sleep.

• Sleep in a dark, cool room.

• Take the time to exercise every day. Physically wearing out the body encourages restorative sleep necessary to repair muscles and fill depleted energy levels.

• Keep to a schedule so that you go to bed and get up around the same time each day. As an entrepreneur, this can be challenging with a hectic schedule. However, try to schedule your time on the road or during stressful times to adhere to a similar schedule.

• Keep a sleep diary to track your sleep quality. You can also use a wearable device that calculates your sleep time and quality.
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Invest in your sleep

To succeed as an entrepreneur it’s important to take care of your body and brain. That’s where you will need to invest in quality sleep, exercise, a healthy diet and balanced lifestyle.

https://www.thehour.com/business/article/Why-Science-Says-6-Hours-of-Sleep-Isn-t-Enough-14933951.php

What is melatonin and does it help with jet lag and insomnia?

From brisbanetimes.com.au

Some jetsetters, shift workers and insomniacs use melatonin to help them nod off or stay asleep. What is it? How does it work? Is it safe and what don't we know about it yet?

Melatonin has various nicknames: the "hormone of darkness", the "sleep hormone" or the slightly spooky "Dracula of hormones". Melatonin is released when the sun goes down, telling us when it’s time to sleep. The term itself comes from the Greek word "melas", for dark, and "tonin" from seratonin, a related hormone.

Melatonin supplements are popular with shift workers, insomniacs and long-haul travellers trying to avoid jet lag and, increasingly, bleary-eyed parents are asking doctors to prescribe it for their sleep-deprived – and sleep-depriving – offspring.

What is melatonin, and what is it for?

Melatonin is a hormone made in the pineal gland, located deep inside the human brain, that works closely with our internal circadian clock.

When darkness falls, the pineal gland releases a surge of melatonin. This prompts our core temperature to drop a little and readies our body for sleep. Those melatonin levels remain high throughout the night, until a sudden drop in the morning tells our bodies it's time to wake up and face the day.
In short, melatonin is what makes us sleepy.

Derived from an amino acid called tryptophan – which is also present in milk and is likely the reason we are told warm milk before bed will help us sleep – melatonin also occurs naturally in some foods including cherries, rice and peanuts.

It can be bought in pill, liquid and chewable forms and is a popular dietary supplement in some parts of the world.
It was first discovered in 1958 by an American dermatologist who found it could lighten a frog's skin. A synthetic version was approved in Australia in 1987 for use in female sheep but it took another decade for Australia's Therapeutic Goods Administration (TGA) to approve it for human use and, even then, only by prescription.

Experts say taking melatonin an hour or two before bed can help to shift the body's internal body clock forward. This is especially useful for those suffering from jet lag and can help shift workers to reset their clocks so they fall asleep at more social hours.

I work night shifts. Will melatonin help me?

It might. About one in six Australian workers (16 per cent) are shift workers, according to the Sleep Health Foundation. And it's commonly accepted that shift workers are getting less sleep than the rest of us.
A recent federal government report into the sleep health of Australians also found that shift work and, in particular, night shifts can disrupt sleep patterns and lead to serious health problems. "Shift work has been linked to the increased risk of obesity, sleep disorders, mental health conditions and cancer," the report found.

Enter better sleep routines, smarter exposure to light and melatonin supplements.

"It's the exposure to light for shift workers late at night that was considered a possible carcinogen by the World Health Organisation," says Associate Professor Sean W. Cain, a circadian biologist at Monash University. "It's likely that if you are suppressing your melatonin a lot over many years, you are slightly increasing your chance of developing or growing tumours."

Experts suggest that a shift worker who is finishing late and taking hours to fall asleep may benefit from taking a melatonin pill as soon as it is safe to do so after finishing work (it makes you drowsy). Coupled with a sensible wind-down routine, it may help to bring the body clock forward and ensure beauty sleep comes a little quicker.

But it is not enough in itself. "If you have a naturally delayed body-clock you do need to take some care and attention with your routines, otherwise you will lapse back," says Associate Professor Darren Mansfield, deputy director of Monash Lung and Sleep and head of the Monash Health sleep service. "If your [body's] natural preference is to be delayed, dim the lights, take some melatonin [and get] lots of outside light the next day."

I can't sleep. Will melatonin help with insomnia?

Insomnia is a common problem, with a 2013 study published in the Medical Journal of Australia finding up to one-third of Australians struggled to fall asleep or to stay asleep. Melatonin is just one option to help combat sleeplessness – but a popular one.

There are two forms of melatonin supplements: a rapid release form that is taken an hour or two before you want to nod off; and a slow release form that, essentially, tops up your melatonin levels all night and which is useful for helping you stay asleep.

The slow-release form is the standard prescription available at pharmacies. "Think of that as drip-feeding into the system over the course of the night, which will supplement the existing melatonin levels overnight in a relatively modest way," says Associate Professor Mansfield. "It will increase the levels but not to a massive degree."

But, like many other medical conditions, there is no easy fix for insomnia. "The only good in all that is a lot of people grow out of it," Associate Professor Mansfield says.

Is melatonin safe for children?

Yes – with some caveats.
Paediatrician Dr Anthea Rhodes, director of the Royal Children's Hospital national child health poll, has been prescribing melatonin to children for more than a decade. She says melatonin is not addictive – so children are unlikely to become dependent on it – and side effects are rare. "Having prescribed melatonin for many years to many children, I have not experienced significant issues with side effects," she says.

Unlike sleeping pills or aids like phenergan, melatonin is not a sedative. "I often say to parents, 'If you have a child who is really wired or wide awake, a dose of melatonin is not going to knock them out'," she says.

Typically used to help children with problems falling asleep, or staying asleep, melatonin is also a popular treatment for children with ADHD, autism and other developmental disabilities.  

Paediatric doctors say the medication is safe enough to be dispensed over the counter but a 2017 application to allow over-the-counter sales was rejected, in part due to fears it could be misused when treating children with behavioural or disciplinary issues.

But Dr Rhodes says that isn't a bad thing, as it gives doctors a chance to work with families to rule out other sleep-related problems first. This could include a child suffering from anxiety; how, when or where they are being settled to sleep; and the use of blue-lit screens or devices before bed.

Dr Rhodes says a good bedtime routine is the key to a good sleep. It's only when that fails that melatonin should be considered. "Used with a good bedtime routine, melatonin can be a game-changer for families," she says.

What are its side effects?

The most common side effect of melatonin is drowsiness. But that's also the point of it! Some users get headaches, nausea or even abnormal dreams but experts working with it on a regular basis agree that there are few documented side effects. "Having prescribed melatonin for many years to many children, I have not experienced significant issues with side effects," says Dr Rhodes.

Associate Professor Mansfield agrees. "It is a relatively harmless medication," he says. "It has been pretty much out in the open market now for decades, and dispensed in huge quantities. And we are not out there in the real world seeing real problems. We would probably regard it as a safe medication with no known serious side effects. There are people who pipe up and say, 'but we don't have safety data'. Well that is sort of true but it seems pretty safe."

Once flagged as a potential contraceptive because it was found that extremely high doses (more than 50mg) could cause infertility, early studies found it simply wasn't effective enough in preventing conception. "It can interfere in other hormonal systems, at very high doses, [and] it can affect [menstrual] cycles," Associate Professor Mansfield says. There is some evidence that the side effects of melatonin could be heightened in women taking the contraceptive pill or anyone on diabetes medication but more research is needed.

Speculation also remains rife that it can affect your mood. Associate Professor Cain spends a lot of his time researching, writing and talking about light and darkness. He says one of the actions of melatonin is to block responsiveness to light.

"Light can elevate your mood, that's why people use light-therapy devices for depression," he says. "So if your system is less sensitive to lights, it might be giving your brain fewer alerting and mood-elevating signals. So if melatonin reduces your responsiveness to light, I could imagine that it could increase mood vulnerability to depression. But that's all speculation."

What is not speculative are the number of studies that have found melatonin is safe when used for up to six months. There is also some evidence that it can be used safely for up to two years. However, experts generally agree that long-term use of melatonin needs more investigation.

https://www.brisbanetimes.com.au/national/what-is-melatonin-and-does-it-help-with-jet-lag-and-insomnia-20191204-p53gyz.html?ref=rss&utm_medium=rss&utm_source=rss_feed

Sugar and white bread tied to older women's insomnia

From reuters.com

(Reuters Health) - Older women who eat lots of sweets and processed grains may be more likely to suffer from insomnia than their counterparts whose don’t consume much of these foods, a U.S. study suggests.

Researchers examined data from food diaries for more than 50,000 women in their mid-60s who had already gone through menopause, a transition that is also associated with an increased risk of sleep problems and insomnia. They focused on the “dietary glycaemic index,” a measure of how many foods people consume that can contribute to spikes in blood sugar levels.

Women with the highest dietary glycaemic index scores - meaning they consumed more refined carbohydrates like white bread, sweets and sugary soda - were 11% more likely than women with the lowest scores to report insomnia at the start of the study period.

They were also 16% more likely to develop new insomnia during the three-year follow-up period.

“Our results point to the importance of diet for those who suffer from insomnia,” said lead study author James Gangwisch of the Columbia University Vagelos College of Physicians and Surgeons in New York City.

“Avoiding insomnia is therefore another good reason to avoid sweets besides weight control,” Gangwisch said by email.

While the study wasn’t designed to prove whether or how eating too many sweets and refined carbs might cause insomnia, it’s possible that hormonal changes may play a role.

https://www.reuters.com/article/us-health-women-insomnia-diet/sugar-and-white-bread-tied-to-older-womens-insomnia-idUSKBN1YN2OQ

Refined Carbs Linked to Insomnia

From sleepreviewmag.com

A study found that postmenopausal women who consumed a diet high in refined carbohydrates—particularly added sugars—were more likely to develop insomnia.
Women whose diet included higher amounts of vegetables, fibre, and whole fruit (not juice) were less likely to develop problems with insomnia.

“Insomnia is often treated with cognitive behavioural therapy or medications, but these can be expensive or carry side effects,” says the study’s senior author James Gangwisch, PhD, assistant professor at Columbia University Vagelos College of Physicians and Surgeons, in a release. “By identifying other factors that lead to insomnia, we may find straightforward and low-cost interventions with fewer potential side effects.”
The findings were published Dec 11 online in The American Journal of Clinical Nutrition.

Link Between Diet and Sleep Is an Emerging Research Area

Previous studies have explored a possible link between refined carbohydrates and insomnia, but results have been inconsistent. And because the studies didn’t follow individuals over time, it’s not clear if a diet that’s high in refined carbs triggered the onset of insomnia, or if insomnia caused individuals to eat more sweets.
One way to determine if carb intake is causing sleep problems is to look for the emergence of insomnia in people with different diets.
In the current study, Gangwisch and his team gathered data from more than 50,000 participants in the Women’s Health Initiative who had completed food diaries. The researchers looked at whether women with higher dietary glycaemic index were more likely to develop insomnia.

All Carbs Aren’t Created Equally

Different kinds and amounts of carbohydrates increase blood sugar levels to varying degrees. Highly refined carbohydrates—such as added sugars, white bread, white rice, and soda—have a higher glycaemic index, and cause a more rapid increase in blood sugar.

“When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep,” Gangwisch says.
The researchers hypothesized that the rapid spikes and troughs in blood sugar after eating refined carbs may trigger insomnia.

Refined Carbs Triggered Insomnia

They found that the higher the dietary glycaemic index—particularly when fuelled by the consumption of added sugars and processed grains—the greater the risk of developing insomnia. They also discovered that women who consumed more vegetables and whole fruits (not juices) were less likely to develop insomnia.

“Whole fruits contain sugar, but the fibre in them slow the rate of absorption to help prevent spikes in blood sugar,” says Gangwisch. “This suggests that the dietary culprit triggering the women’s insomnia was the highly processed foods that contain larger amounts of refined sugars that aren’t found naturally in food.”

Since most people, not just postmenopausal women, experience a rapid rise in blood sugar after eating refined carbohydrates, the authors suspect that these findings may also hold true in a broader population.

“Based on our findings, we would need randomized clinical trials to determine if a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia,” says Gangwisch.

http://www.sleepreviewmag.com/2019/12/refined-carbs-insomnia/

SLEEPY BREAD: Is your diet to blame for your insomnia? Scientists find worrying link

From thesun.co.uk

WE'VE all experienced them - those restless nights where we spend hours tossing and turning relentlessly trying to get some sleep.

In fact, as many as 16 million adults in the UK are plagued by insomnia.

However, new research may finally give an insight into why so many people are struggling to get those much-needed zzzs.
Top scientists, from the Columbia University Vagelos College of Physicians and Surgeons, have found that your diet may be party to blame for insomnia.

    Scientists believe your diet makes all the difference between a good night’s sleep and a bad one                                                                  Credit: Getty - Contributor

Postmenopausal women who consume a diet high in refined carbohydrates, particularly added sugars, are more likely to develop insomnia, they found.
This is because refined carbs such as white bread, white rice, added sugars and fizzy drinks have a higher glycaemic index, the rating system for foods containing carbs, and cause a more rapid increase in blood sugar.

Increase in blood sugar

On the other hand, those who eat high amounts of vegetables, fibre, and whole fruit were less likely to develop problems with the condition.
The study's lead author Professor James Gangwisch said: "When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep.
"Whole fruits contain sugar, but the fibre in them slow the rate of absorption to help prevent spikes in blood sugar.
"This suggests that the dietary culprit triggering the women's insomnia was the highly processed foods that contain larger amounts of refined sugars that aren't found naturally in food."

The results came after the researchers gathered data from more than 50,000 participants in the Women's Health Initiative who had completed food diaries.

Refined carbohydrates

Since most people, not just postmenopausal women, experience a rapid rise in blood sugar after eating refined carbohydrates, the authors suspect that these findings may also hold true in a broader population.
Prof Gangwisch now says that by identifying the foods that trigger insomnia - people might be able to find a more straightforward way of curing the condition.

Writing in The American Journal of Clinical Nutrition, he said: "Insomnia is often treated with cognitive behavioural therapy or medications, but these can be expensive or carry side effects.
"By identifying other factors that lead to insomnia, we may find straightforward and low-cost interventions with fewer potential side effects."

Previous studies have explored a possible link between refined carbohydrates and insomnia, but results have been inconsistent.
And because the studies didn't follow individuals over time, it's not clear if a diet that's high in refined carbs triggered the onset of insomnia, or if insomnia caused individuals to eat more sweets.
Prof Gangswich is now calling on further studies to be taken out to determine if increasing the amount of whole foods would prevent insomnia.

He concluded: "Based on our findings, we would need randomised clinical trials to determine if a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia."

What is insomnia?

Insomnia means you regularly have problems sleeping.
You have insomnia if you regularly:

• Find it hard to go to sleep
• Wake up several times during the night
• Lie awake at night
• Wake up early and cannot go back to sleep
• Still feel tired after waking up
• Find it hard to nap during the day even though you're tired
• Feel tired and irritable during the day
• Find it difficult to concentrate during the day because you're tired

You can have these symptoms for months, sometimes years.
The most common causes are:

• Stress, anxiety or depression
• Noise
• A room that's too hot or cold
• Uncomfortable beds
• Alcohol, caffeine or nicotine
• Recreational drugs like cocaine or ecstasy
• Jet lag
• Shift work

You probably do not get enough sleep if you're constantly tired during the day.
Insomnia usually gets better by changing your sleeping habits.

https://www.thesun.co.uk/fabulous/10538861/diet-blame-insomnia-scientists-worrying-link/

Christmas insomnia: 5 things that are keeping us up, according to a sleep expert

From stylist.co.uk

It’s the most wonderful time of the year, apparently. So why do we already feel so damn tired?

Christmas is great – we reconnect with friends and family, let our hair down after a stressful year and enjoy never-ending indulgent feasts and party food. But it can also be incredibly overwhelming and stressful. Financial worries, tiredness from partying and feeling a bit sluggish all add to the mix. So it’s perhaps unsurprising that this can all have a huge impact on our sleep. And for the 16 million insomniacs out there in the UK, this probably isn’t the season to be too jolly.

Just last month, one of the biggest sleep studies to date found just how dangerous sleep deprivation can be. It reported that sleep deprivation doubles the chances of making placekeeping errors and triples the number of lapses in attention. So with that in mind, what can we do to tackle insomnia  – especially during the stressful festive season?

Kathryn Pinkham, NHS insomnia specialist and founder of The Insomnia Clinic, has shared some of the biggest reasons for insomnia around Christmas time, along with tips on how to combat sleepless nights.

1. Increased alcohol intake

We all like to enjoy a few more drinks over Christmas time, and people often start to rely on a night cap as it can act as a sedative. However, too much alcohol will affect the quality of the sleep you get. My advice is to try and stop drinking an hour or so (more if you can) before bedtime so that you are not going to bed under the influence. Try and drink some water during this time too, as this will make you less likely to wake from dehydration as the affects of the alcohol wear off.

 2. Disruption to regular sleep patterns

Festive meals, parties and drinks can massively disrupt regular sleep patterns. But where possible, try sticking to a regular sleep schedule. The more consistent you are with your sleep and wake times, the better the quality of your sleep will be. If you have a late night then still get up at your normal time. This will ensure that you continue to build up a strong drive to sleep well the next night. It can be tempting to have lots of lie ins, but this can result in your body clock getting out of sync, leaving you more susceptible to poor sleep.

3. Back-to-back social plans

Being busy all the time is not only physically exhausting but if our minds are constantly full then this leaves us mentally exhausted too. We then start to feel we need more sleep to combat the tiredness, but actually we can also get an energy boost in other ways. Regularly stop and breathe, clear your mind, get some fresh air and exercise as this will help you to sleep better at night but also feel more refreshed during the day.

4. Relying on sleeping pills

Don’t take sleeping pills as a reaction to not sleeping as this can leave you feeling groggy when you wake up. If you have been prescribed them, only take them one hour before bed rather than in the middle of the night. Ultimately, sleeping pills are only a short term solution so instead follow a CBT for insomnia programme to fix your sleep problem for good.

5. Stressing over end-of-year work deadlines

Try not to go to bed with unfinished business on your mind. Your thoughts will race and your sleep is likely to suffer so get into the habit of writing down your worries before you go to bed.

Of course, anyone who has trouble sleeping should stick to this advice throughout the year. But it’s important to remind yourself that, despite all the Christmas madness, your health and happiness is still the greatest gift you can give yourself.

https://www.stylist.co.uk/life/insomnia-sleep-tips-at-christmas-alcohol-parties-stress/334399

Can't Sleep At Night? Find Out If You Have Insomnia

From doctor.ndtv.com

Insomnia: This condition, which makes it difficult for you to fall asleep at night, causes mood swings, lack of motivation, negatively affect your attention span and concentration, cause memory problems, affect your performance at work and school, and much more.

Insomnia is referred to a sleep disorder which makes it difficult for a person to sleep at night or stay asleep. Insomnia can make you wake up too early and keep you from getting quality sleep. People suffering from insomnia do not get quality sleep and tend to feel tired and fatigued all day. It can affect your day-to-day functioning and that's why it is important to understand insomnia and the risks associated with it. Insomnia can be short-term and long-lasting or chronic. Chronic insomnia is when you are unable to sleep for at least 3 nights in a week for more than 3 months.

Primary insomnia is the one which occurs because of major stress, being upset, constant travelling and irregular work schedules to name a few. Taking naps or worrying about sleep can also make you prone to primary insomnia.

Secondary insomnia occurs because of a sleep disorder like sleep apnea or other health conditions like arthritis, headaches, excessive alcohol intake, caffeine, etc.

Insomnia can be caused because of the following reasons:

1. Heavy dose medications or not using medications as per prescription
2. Exposure to noise, light and extreme temperatures
3. Suffering from depression, post-traumatic stress disorder, thyroid problems, asthma, anxiety, etc
4. Experiencing pain or discomfort
5. Disruption in regular sleep schedule because of travelling or switching work shifts

Apart from the aforementioned symptoms of insomnia, the condition can also cause mood swings, lack of motivation, negatively affect your attention span and concentration, cause memory problems, affect your performance at work and school, and much more.

How to find out if you have insomnia

To know if you are suffering from insomnia, it is important to find out about how stressed you are, your level of physical activity, use of medications, alcohol intake, tobacco consumption, etc. Obesity, being overweight and sleep apnea diagnosis may also be done to know if you have insomnia.

How to treat insomnia?

Short-term sleep disturbances and insomnia can be dealt with at home. You can practice good sleep hygiene, improve your lifestyle, keep a gap of 2 hours between your dinner and bed time, exercise regularly and create a cosy environment at home. Practicing a good sleep hygiene can help in improving your sleep quality. Here are a few ways to practice good sleep hygiene.

If these remedies don't help, then you can resort to sleeping pills, tranquilisers, anti-anxiety medications, anti-depressants, etc. However, the use of these medicines must be done only when they are prescribed to you by a doctor. Using these products without the prescription of a doctor can cause to side effects like agitation, confusion, daytime sleepiness, urinary difficulties and nervousness.

Chronic insomnia needs to be dealt with a proper treatment. Behavioural therapy can help you calm down and relax. It can treat insomnia by altering behaviours which worsen the condition.

So if you are experiencing trouble in sleeping for quite a while, then try ways to improve your sleep and lifestyle. If this doesn't work, then you must seek treatment for insomnia as getting a good night's sleep is one of the most important aspects of a healthy weight and good overall health.

https://doctor.ndtv.com/living-healthy/cant-sleep-at-night-find-out-if-you-have-insomnia-2143247

Your 3 golden rules for fighting burn-out-fuelled insomnia

From msn.com

Theoretically, the era of Peak Burnout should've coincided seamlessly with the era of Soundly Snoozing by 11 p.m. every night. Between seeing endless social media updates from people we barely care about, long hours and endless tasks to complete at work, and about 14 million RSVP-worthy 'celecations' that require plane tickets, we should be so exhausted every night, able to conk out, no problem. But alas, restless minds beget restless bodies. So if you have trouble falling asleep after busy days, you may be experiencing burnout-fuelled insomnia.

                                                 © Photo: Getty Images/Boy Anupong

                                                          Trouble falling asleep

On a clinical level, burnout is characterized by a sense of exhaustion from work, and that kind of stress is certainly liable to keep you up at night.

“Current research suggests that the relationship between burnout—a real syndrome, according to the World Health Organization—and insomnia is a two-way street, with burnout seeming to encourage insomnia, and insomnia increasing burnout," says integrative medicine specialist Sally Fisher, MD. "Both [are] associated with the flight-or-fight stress hormone, cortisol. So theoretically, anything that decreases burnout should improve insomnia, and anything that decreases insomnia should improve burnout." And, to that end, Dr. Fisher has some tips to share.

Have trouble falling asleep? Here are 3 tips to make sure burnout's not to blame.

1. Try an herbal remedy for stress relief

Many of us love and live by melatonin. But if your sky-high cortisol levels are overpowering your nightly gummy supplement, shifting gears could be a worthy consideration. And while there's no shortage of herbal-supplement options available Dr. Fisher has a very specific recommendation in mind.

"In a 12-week study, the herb Rhodiola was shown to reduce burnout symptoms, in some subjects at as early as the first week," Dr. Fisher says. Totally worth giving a shot, or if you're looking for another supplemental switch for stress, experts tend to recommend Relora, NuSera, Serenagen, cordyceps, ashwagandha, and magnesium. Of course, before adding any supplement to your regimen, consult with a medical professional.

2. Commit to a bedtime mindfulness ritual

"Training in mindfulness-awareness practices has been shown to improve both sleep and burnout," Dr. Fisher says. "I absolutely advise it if insomnia is an ongoing problem."

This option is really a choose-your-own adventure in terms of how to implement it. If you find that something classically mindful like meditation centres you, take a few minutes to practice before bed. Or pick up a pen to jot down thoughts in your worry journal to organize and expel your anxieties. I personally enjoy mindful worksheets and colouring books, but that's me. Figure out what works for you.

3. Regulate your breathing

"Slow, deep breathing calms down the flight-or-fight system and increases the production of melatonin, the sleep-inducing hormone,” Dr. Fisher says.

Bringing your breathing to an even pace is always a sharp idea, but there's even certain breathing patterns that'll help tranquilize you for the night. I swear by the 4-7-8 breathing technique, and the Wim Hof Method is also great for providing a sense of calm. But there's plenty of breathing exercises you can test out on your way to dreamland. Inhale. Exhale. And know that your to-do list can wait until tomorrow.

Or slip into something comfortable: one editor swears by this compression eye pillow to block out a busy day's many stressors. Don't think burnout's to blame? Learn about all the different types of insomnia to figure out what's up.

https://www.msn.com/en-us/health/wellness/your-3-golden-rules-for-fighting-burn-out-fueled-insomnia/ar-BBXzJvp?li=BBnba9O

How to get rid of insomnia without any medicines

From timesofindia.indiatimes.com

There is nothing more relaxing than drifting away to the dreamland as soon as you hit the sheets. A goodnight’s sleep ensures that you wake up fully-rested to brave the day. Sadly, in today’s increasingly hectic world, sleep has become a luxury which not everyone can afford. From work-place pressure to a demanding and stressful urban lifestyle, for a lot of people sleeplessness is a common occurrence.

What is insomnia?
If you spend majority of the night tossing and turning in your bed, you might be suffering from insomnia. While there is a common misconception that insomnia is the complete lack of sleep, it is actually a condition which prevents you from having a sound sleep. There are plenty of reasons which may cause a disturbed sleep including poor lifestyle habits, poor diet, stress, depression and anxiety.

Excessive usage of gadgets including smartphones can create a barrier in getting the desired amount of sleep. The array of technology makes it difficult for the human mind to switch off and catch some shut-eye.
Did you know not getting the adequate amount of sleep or having undisturbed and poor quality sleep, can have serious long and short term consequences? Yes, you read that right. We present you four simple ways you can battle insomnia naturally.

1.The magic of essential oils
It is common knowledge that essentials oils can be used for a variety of purposes. The lavender essential oil can help in calming your mind and body, preparing you for sleep. You can spray some of the oil on your pillow and bedsheets before hitting the bed. You can also breathe in its fragrance to sleep better.

2. Wash your sheets There is a reason why the hotel beds look so inviting and cosy--the sheets are clean and the beds are well made. So, if the sleep has been evading you, clean your sheets and make sure they smell fresh. You can also make your bed properly and fluff your pillows. Cool down your bedroom. Reducing your body temperature signals your brain to release the sleep hormone, melatonin.

3. Get the sunshine vitamin

Go for a walk outdoors to catch the sun, within an hour of waking up. The chemical secretions in our brains are in tandem with exposure to light.

4. Watch what you are eating

If you eat a lot of sugar-laden food items before hitting the sheets, you are bound to stay up all night. Instead, consider drinking a glass of warm milk and a slice of toasted bread. Certain herbal teas like chamomile, lemongrass and lavender can relax your body and mind, and promote better sleep.

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/three-things-to-do-to-break-a-fever-and-three-things-you-shouldnt/articleshow/72294447.cms

What Relaxation Strategy Can Help With My Insomnia?

From psychologytoday.com/ca/blog

Insomnia is defined as difficulty getting to sleep and/or staying asleep, and there is distress or daytime impairment as a result of sleep disruption. Approximately 10-15 percent of the U.S. population is suffering from insomnia disorder, which means the above sleep disruption occurs at least three nights a week and has been occurring for at least three months or longer.

Relaxation therapy for insomnia is considered a standard behavioural treatment approach by the American Academy of Sleep Medicine. It is a standard treatment because there is ample evidence from research to support the efficacy of relaxation techniques helping to reduce the occurrence of insomnia.

One such technique, called Progressive Muscle Relaxation (PMR), was developed in the 1920s by an American Physician, Dr. Edmund Jacobson. The intent of PMR is to reduce muscular tension caused by stress and to quiet the mind, as it requires one to focus on the procedure and disrupts the flow of racing thoughts.

PMR can be completed in a variety of ways. First, find a quiet environment to practice in, and then sit comfortably or lie down. You can start with the muscle groups in the feet and work up the body, or start with the muscle groups in the head and move down the body. The goal is to feel the difference in a tensed state and relaxed state for different muscle regions. When a muscle group is tensed, hold the tension for 5-15 seconds, and then focus on releasing and relaxing the muscle group for 20-40 seconds.

The idea is that someone who is physiologically activated has muscular tension they may not even be aware of, as the muscles can be chronically tight. An example is tensing the shoulder muscles by shrugging the shoulders upwards (as if using body language to say, "I don't know") and holding it for 5-15 seconds, and then releasing the muscles and focusing on the relaxed state for 20-40 seconds. If you have an area of pain or physical trauma, you would want to avoid tensing that muscle group or do so gently.

PMR is beneficial for improving insomnia because research has shown that compared to those without insomnia, those with insomnia are more physiologically activated during sleep as well as during waking hours. This physiological arousal can include higher muscle tension and an increase in racing thoughts. PMR aims to help the system towards a more relaxed state by directly addressing the muscle tension.

By focusing on the procedure, there is a distraction for the mind, and this runs interference with the mind’s racing thoughts. A relaxed physiological state is important for sleep onset and for quality of sleep. 

One benefit to relaxation therapy includes no serious side effects as one would be concerned with in sleep medication by comparison. There are many resources available to help you with PMR, such as starting with an audio version to walk you through the technique. Through practice, over time, you will become proficient and be able to complete the technique from memory.

As with any activity that you are unfamiliar with, you would want to practice during the daytime to start with, and as you feel more comfortable with completing the PMR, you can use it prior to bedtime to help reduce physiological activation.

https://www.psychologytoday.com/ca/blog/sleep-health-and-wellness/201911/what-relaxation-strategy-can-help-my-insomnia