Why You Should Talk to Your Doctor About Sleep

From health.usnews.com
By  Neha Vyas, M.D.

It wasn't that long ago when the term insomnia wasn't in my vocabulary. As a medical student, then a resident, and finally a new mother, I was so sleep deprived that I could have fallen asleep standing up. Now as the years pass and I'm faced with the impending concerns of middle age, I can commiserate with the sleep struggles many face.

Insomnia means difficulty falling or staying asleep, or both. Studies show that at any given time, up to a third of the U.S. population experiences a sleep disturbance. Untreated insomnia has been linked to many illnesses and a shortened lifespan. Often, medical issues will interfere with a solid night's sleep. This is true for thyroid disorders; mood disorders, such as depression or anxiety; and sleep apnea, among others. Your doctor will evaluate you for those conditions if your sleep is disrupted.

                                                                      (iStockPhoto)

Today, many sleep issues are treated by cognitive behavioural therapy, which is a form of talk therapy. These should be explored before medications are discussed. Practicing good sleep habits (or hygiene) is another important aspect. Here are some of the basics of this approach:

First, the bedroom should be used only for sleeping and intimacy. I tell my patients to avoid using their laptops, performing work-related functions or watching television in their bedrooms. In this way, the brain can be hardwired to associate the bedroom with those functions. You also should avoid vigorous exercise and caffeine for at least two hours before bedtime. Watch for hidden sources of caffeine, including some beverages, chocolate and sodas.

The blue light emitted from televisions, smartphones and smart watches has been shown to disrupt our circadian rhythms and keep our natural melatonin from secreting properly. Melatonin allows us to fall asleep. During the day, this isn't a bad thing, but close to bedtime when the surge of melatonin should increase, this artificial light may prevent us from catching those much needed Zs.

Children are more affected by these wavelengths than adults. All sources of blue light near bedtime should be avoided. It's best to have a night-time wind-down activity that limits light and replaces it with soothing thoughts and words. If work requirements prevent you from doing that, your devices may have night settings to help limit your exposure to this light.

Many people find that several minutes of meditation, reflective thinking or prayer is beneficial to induce a good night's sleep.

In addition to sleep hygiene, turn down the thermostat before bedtime. Many people find that colder temperatures induce sleep better than warmer temperatures. It also may be helpful to wear earplugs or light-blocking sleep masks if environmental noise (such as a snoring dog or bed partner) or external light tend to wake you easily. Peaceful sounds, like running a fan at night, produce a gentle rhythmic noise that may lull you to sleep.

If all these measures fail and you find yourself waking up in the middle of the night or early morning, it's best to get up and start your day. Over time your body will become used to the shorter length of sleep and do a better job of associating your bed with sleep.

You should talk to your doctor if you feel that despite all these sleep measures, you would benefit from a medication. Some medications may help, but many have side effects and shouldn't be used for long stretches of time.

A good night's sleep helps combat many of life's stressors and challenges. Don't be shy about bringing up sleep at your next office visit. You'll feel better, and it will likely improve your life.

https://health.usnews.com/health-care/for-better/articles/why-you-should-talk-to-your-doctor-about-sleep

The best podcasts to fall asleep to, for every type of insomniac

From mashable.com

I never thought listening to vivid descriptions of crime, murder, and World War II would be the solution to my chronic insomnia. But, here we are.

Nowadays, falling asleep can feel like an unending nightly battle with our phones and always-on culture. Which is why the rise of podcasts designed to help you fall asleep is so unexpected, turning a big source of our insomnia (cellphones) into the tool we need to doze off.

The most famous one, Sleep With Me, blew up over the last few years, topping Apple's podcast charts week after week. It's success led to a whole cottage industry of podcasts for insomniacs. Whether you prefer bedtime stories, dreamy meditations, or ASMR brain tingles, there's a pod for you. Still others (like myself) prefer podcasts that aren't designated for sleep at all, soothed into slumber by our unusual fascinations.

Anecdotal evidence from those who've tried to figure out why podcasts help induce sleep suggest that they're ideal for insomniacs who struggle with racing thoughts, anxiety, and over-active brains. Since, unlike disembodied relaxation sounds or white noise, podcasts provide something to focus on that's engaging enough to quiet down your brain, but not engaging enough to keep you awake.

“You’re distracting your mind from the stressful thoughts that raise your alertness,” Sleep With Me host Drew Ackerman told Vice. "I often feel as if Ackerman’s ramblings work by tricking my brain into believing it is drifting off, emulating the peripatetic workings of the dreaming mind," the New Yorker's Nora Caplan-Bricker agreed.

But some sleep specialists told Caplan-Bricker that this is also why podcasts still aren't a better solution than developing better sleep habits overall (like staying away from your phone). There's no scientific research yet explaining exactly why podcasts are such popular sleep aids, according to recent news reports. They might do the trick, but distracting your brain into sleep might also cause a more fragmented kind of rest. That's why we recommend using the sleep timer feature in your preferred podcast app, or maybe even investing in a cheap sleeping mask with built-in audio.
Regardless, podcasts are still a far better alternative to addictive medications, counting sheep, or not getting to bed at all. Arguably, it's better than falling asleep in front of the TV too, since at least there's no huge blaring screen to stare at.

The best podcasts to fall asleep to have two common factors: soothing host voices, and relatively banal or meandering topics and narratives. But within that are vastly different preferences that depend on what kind of insomniac you are, and why podcasts work for you.

Maybe your always-on brain needs to be tricked into relaxation. Maybe you're lonely and feel soothed by the unique intimacy of podcasts. Or maybe (like me) podcasts bring you back to childhood, drifting off to the sound of far-away voices talking about stuff you don't need to worry about.

So here's a list of our favourite podcasts to fall asleep to, divided into categories suited for different preferences. (Note: Many of these podcasts are incredible for active listening too, so be sure to listen again when you can give them your full attention.)

Strange comforts

Best for: Insomniacs who, for some inexplicable reason, take comfort in the weird or can't kick their true-crime addiction even while unconscious.
Snap Judgement Presents Spooked
Glynn Washington is one of the best storytellers in podcasting. While Snap Judgement's Spooked series features stories of the paranormal told by the those who experienced it, his beat poetry-like intros will ease you into strange and wonderful dreamlands. For non-spooky lovers, try the regular Snap Judgement podcast instead.
Criminal
Unquestionably one of the most iconic and reassuring voices in the game, Phoebe Judge's Criminal finds unexpected and sometimes even delightful first-hand accounts of crime. She's a compassionate but bold interviewer, always finding the heart in every wrongdoing.
Astonishing Legends
Covering everything from the paranormal to the historic, Astonishing Legends' Scott Philbrook and Forest Burgess feel like listening to your dad excitedly babble about some weird new thing he just got into. Long-winded and heart-warmingly earnest, their multi-part deep dives create a safe space for your mind to half-listen to thoroughly researched topics you'd never bother learning about on your own.

On a Dark, Cold Night
One of many bedtime story podcasts designed as a sleep aid, On a Dark, Cold Night stands out thanks to its narrator, who gives off a benevolent witch vibe. Kristen Zaza brings a sensuous element to fireside storytelling, with tales of horror that are oddly beautiful and intimate. Fair warning: The intro music could not be less conducive to relaxation.
Lore
From the first tinkling piano chords of this podcast's intro music, you know you're in good hands. Andrew Menke built a career around reviving and revisiting fables and legends, reminding listeners about the power of the oral storytelling tradition.

Bedtime stories

Best for: Those who like a more traditionally comforting story to tuck them in at night.
Sleep With Me
The tried-and-true method, host Drew Ackerman tells nonsense stories with a droning cadence tailored to bore you into unconsciousness. Often, they're grounded in current events, topics, and even TV shows (like Game of Thrones), he has a unique talent for making just about anything unfollowable.

Nothing Much Happens
Described as a "soft landing spot for your mind," Kathryn Nicolai tells much shorter and more meditative stories. As the title suggests, not a lot happens. And when she's done, she reads it again, but slower. So there's no danger here of staving off sleep because you're too interested.
Sleepy
If you're hankering for male voices with light southern drawls, Sleepy's Otis Gray has you covered. He also sticks to retelling classic tales, so there's a much lower risk of getting too invested, which might be a problem with original storytellers.
Stories from the Borders of Sleep
A more transcendental approach, Seymour Jacklin tells short, fantastical, original tales that focus on the journey instead of the destination. Like Jacklin's British accent, it's a much more ornamental affair than the other bedtime stories, with delicate classical music playing in the background.

The classroom sleeper

Best for: People who can't help but feel their eyelids grow heavy during lectures, no matter how interesting the topic.

Hardcore History
There's a lot of reasons why Hardcore History shouldn't work as a sleep aid, like its undeniably captivating host who immerses you in historical events with nothing more than his words. But regardless of how good Dan Carlin is, he still perfectly embodies that cool teacher who'd be super understanding if you had to zone out for a bit during his class.
99% Invisible 
There's a lot of top-notch soothing voices on this list, but 99% Invisible's Roman Mars has the kind of dulcet tones that cannot be rivalled. If melting butter had a human voice, it would sound like Roman Mars. Combine that with intriguing but relatively mundane explorations of design, and you've got the perfect recipe for a sleep-inducing podcast.
You Must Remember This
There's something inherently dreamy about old Hollywood, even when host Karina Longworth does such a thoroughly researched job of demystifying its picturesque ideals. This is definitely one you'll want to come back to when you're more cognitively able to receive its fascinating lessons on the forgotten history of entertainment's golden age.

The poetic daydream

Best for: Romantics seeking meaning in everything, especially all that blurs the thin lines between waking and dreaming.

Here Be Monsters
With a similarly soft tenor to Roman Mars, Dylan Matthews immerses you in much stranger and unseen parts of our unknowable world. While most episodes are grounded in reality, each is a sumptuous soundscape of auditory hallucinations exploring the thin line between what's real and imagined.
On Being
Krista Tippett wants to get to the bottom of everything human, from the spiritual to the scientific. Every week she interviews a new person who can speak to vastly different aspects of life's biggest questions. The podcast and interview style are best suited to people who enjoy something conversational rather than a crafted narrative.
The Heart
Kaitlin Prest brings you in closer than any other host on this list. Covering all things intimacy from an achingly human perspective, each episode feels like falling asleep on your lover's chest, listening to the unique rhythm of their body. The Heart is a feat of auditory storytelling, and ideal for those who can't sleep because of how empty the bed feels next to them.

Mindfulness and ASMR lovers

Best for: Brain-tingle-loving insomniacs looking to get out of their heads by getting more in tune with their bodies.
Sleep Whispers
If you found yourself asking, "what if Sleep With Me, but ASMR?", then this is the podcast for you. Hosted by a man who goes by Harris, these meandering meditations on banal subjects (usually with a scientific bent) are spoken entirely in breathy murmurs.
Sleep and Relax ASMR
If whispering doesn't do it for yah, this podcast's library boasts a much wider variety of ASMR triggers, including ambient noises. The episode above, for example, is the audio captured by putting headphones in a flowing river. The host does soft-spoken rambles too, though he sounds decidedly less engaged in what he's saying.
Tracks to Relax
Sometimes the best way to submit to sleep is to submit to a guided exercise first. Intended as an addition to your bedtime ritual, this one isn't about distracting or exhausting your brain into sleep. It's one of the only podcasts on our list that might actually help you develop better sleeping habits through guided meditations from the lovely-sounding host who goes by Nicki.

https://mashable.com/article/best-podcasts-for-sleep-insomnia-relaxation/?europe=true

Is insomnia the new midlife crisis?

From dailymail.co.uk

We’re ‘the lucky generation’ – healthier, richer and more independent than at any time in history. So why can’t we sleep at night? Author Ada Calhoun has some surprising theories 

At first I thought it was just me. Several scheduled freelance jobs had evaporated and my husband and I had amassed a considerable credit-card debt. I’d wake up in the middle of the night and not be able to get back to sleep. I’d lie there thinking of all the things I really should do, or should not have done, until it was time to get up. From the outside, I know my life looked enviable; so why was I so miserable and anxious?

And then I started researching my book, Why We Can’t Sleep: Women’s New Midlife Crisis. I spoke to hundreds of women in their 40s and 50s and they all said the same thing: that they’re overwhelmed by responsibilities. They work – often full-time – in a stressful job, many are raising small children and caring for ageing parents, and on top of that they worry that they haven’t made the most of the opportunities they grew up with. They’re also dealing with the emotional and physical symptoms of the perimenopause. And they keep being told to lean in. Meditate. Be mindful. Be grateful. How lucky they are.

They don’t feel lucky, though. They feel exhausted and busy and stressed. Ashamed that they don’t feel sufficiently grateful. They wonder who they are, convinced they have failed and that they should have done more with their lives. That’s when I realised: this is generational. Generation X women (those born between 1965 and 1980) are having a new type of midlife crisis. No wonder we lie awake, minds racing.

During my research, I spoke to psychotherapist Deborah Luepnitz, who told me, ‘What I see in my Gen X patients is total exhaustion. They feel guilty for complaining, because it’s wonderful to have had choices that our mothers didn’t have, but choices don’t make life easier. Possibilities create pressure.’ Of course we want them, but having this infinity of choices makes life much more complicated. So many middle-aged women question their life choices. Have they made the right ones?

Almost every woman I spoke to was lying awake at night because of the pressures they are facing. Sleep became a metaphor for a lot of the things they talked about when I interviewed them: the more you chase satisfaction the further away it seems to recede. And the more stressed you are the less you sleep, and the less sleep you get the more stressed you are. We’re in a vicious cycle.

To those who say these women are whining or who roll their eyes and think ‘first-world problems’, I say, fine, but this book is not for you. This book is for women who are trying to figure out why, given that they have a roof over their head, given that they have a more equal partner, given all the things they feel lucky for – why, then, do they stay awake at night wondering what’s going on? Why do they feel they have failed to make the most of their lives?

Growing up, we were told that the feminism of previous generations had done the hard work for us and it was smooth sailing from now on. One woman after another would quote her parents telling her, ‘You don’t want to be a nurse – be a doctor’, or, ‘Women can be anything now’.

But then we came up against the structural realities: the world does not make it easy for women to have a family and work. And it’s not just women with children; we’re all in the same boat. Generation X’s timing in history is unfortunate: we were raised by parents who assumed we would continue the trend of upward mobility, but we have more debt, higher stress, less job security, and face a rising cost of living. Of course we’re not getting the nine hours of sleep a night our grandmothers averaged.

That’s something I heard over and over again: it isn’t enough to be ‘enough’. We see what isn’t there rather than what is. I lost count of the women who’d say they ‘only’ had a successful career. A woman who had raised three children, one of whom had a brain injury, said she was ‘only’ a stay-at-home mother. Women with full-time jobs and three children would always focus on what wasn’t up to the mark. Maybe it’s that their body felt out of control. Or their marriage wasn’t sexy enough. Or they didn’t have the perfect home. It’s as though we’ve lost sight of what we have done amid the profusion of possibilities.

Moreover, not only do we have to do all these things, but we have to meditate until we’re filled with a warm sense of appreciation. Let me say now that mindfulness drives me crazy. It is not the solution! It is yet another added pressure. Being mindful is the last thing we want to do. I just want to go on Autopilot and crash through it all so I can go to bed without a to-do list running through my head, keeping me awake.

This fantasy that another yoga class or having your highlights done is going to make it all go away is ridiculous. Nope. ‘Me time’ is the opposite of what we need. My children still need dinner and now I’m going to be up until one in the morning to make a deadline. No amount of ‘me time’, mindfulness, juice cleanses or self-help manuals are going to help. It’s a systemic problem and it needs systemic solutions.

A sociologist who studies the generations told me that in the past we used to judge ourselves on our home or our job or our family.

It was one or the other. Now there’s an infinite list of categories (those pressure-laden possibilities again) and women think they have to meet every single one of them. So not only their marriage and the kids, the home and job, but also the workout regime, the networking. One woman told me she woke up in the middle of the night suddenly stricken by the thought that she wasn’t recycling properly. We’re supposed to be this new kind of woman – a better kind of woman – who does it all and looks amazing while doing it. When our mothers and grandmothers hit middle age, it was OK to look a little bit pudgy. They didn’t have washboard abs, nor did they feel that they were supposed to.

But now 50 looks like Jennifer Aniston.

Let’s stop focusing on the fantasy of what our lives are ‘supposed’ to be like and look at how they are really playing out. Because the fantasy is not sustainable. Just because we have all these possibilities and expectations, there’s no mandate to fulfil them all. Simply getting through the day might be enough. And realising it might even help you sleep.

Seven ways to tackle your sleepless nights 

Talk – but do it honestly. Life isn’t perfect and recognising this is the important first step.

Form groups. I found it helped to get to the place where I saw myself as part of this generation, aligned with other women. So many of us have eschewed religious and community groups and this has left us in bubbles of self-care. We need to reconvene and build support systems; surround ourselves with other Gen X women in the same predicament.

Reframe how you think. Instead of focusing on how hard life is and how much you haven’t achieved, think of how hard you work. And if you’re managing to pull off even some of it, you should be proud of yourself.

Go to a (good) doctor about the perimenopause: insomnia is a classic symptom. All the doctors I spoke to said that the years leading up to the menopause are harder than the menopause itself. 

Let go of unrealistic expectations. You don’t have to hold down a full-time job, be a domestic goddess, volunteer as a school governor and have a perfect home. That level of pressure is unsustainable.

Cut back on Instagram. Its curated images of perfection are a brainwashing campaign that we willingly subject ourselves to. You’re confronted with this impression that everyone else has it all figured out. It’s not true, but you scroll and scroll, and it starts to feel a little bit true. It’s not. It’s fake.

Remember, this is a stage. It’s tough, but it’s a set period of time and it will be over at some point.

https://www.dailymail.co.uk/home/you/article-8016085/Is-insomnia-new-midlife-crisis.html

Physical Inactivity: 7 major health issues inactive people are prone to

From pinkvilla.com

Are you leading an inactive and sedentary lifestyle? Then read on to find out how the same is actually not good for your health at all.

More and more people are following a sedentary lifestyle wherein they hardly include any physical activity. And with the same, the number of disability and deaths caused by the same is also on the rise. Lack of physical activity and sedentary lifestyle habits which are found in developing and developed countries are just making people unhealthier and prone to life-threatening health disorders and diseases.
Children, these days, hardly go out and play outdoor games as they prefer gaming on computers and watching videos on screens. If you think physical inactivity is not a big issue, then read on. Today we have compiled a list of health issues one can face if they lead too much inactive life.

1. Type 2 diabetes
One can prevent and manage type 2 diabetes with the help of a physical activity. As per several studies, regular physical activity improves blood sugar levels and has a positive impact on lipid levels and blood pressure as well.

2. Obesity and related diseases
The imbalance between intake of food and calorie burning leads to obesity among many. So, if you have been eating too much then your body requires the excess energy when not burned turned into fats thus leading to obesity. And too many fats in the body lead to many diseases such as heart diseases, stroke, and sleep apnea among others.

3. High blood pressure
Did you know the high blood pressure patients in the world will increase by 60% by 2025 due to a poor lifestyle? One of the ways to treat and prevent hypertension is physical activity. With the help of exercising one can reduce both diastolic and systolic blood pressure.

4. Heart ailments 
One of the major reasons why people suffer from coronary heart ailments is lack of physical activity. The excess fat deposition on the blood vessels obstruct the blood flow in the heart and the same can lead to health and heart issues.

5. Insomnia 
Many people suffer from Insomnia and chronic sleep deprivation issues because of a lack of activity. As per researches, exercising on a daily basis significantly improves the quality of sleep. As per reports, exercising can reduce insomnia issues because of the body-heating effects. Physical activity triggers an increase in body temperature, and the post-exercise drop in the same may promote falling asleep. With the same, the circadian rhythm (body clock) is also back on track.

6. Osteoporosis
Bone related health issues such as Osteoporosis is one of the major causes of death in the world. In this condition, our bones become so fragile that the chances of fractures are quite high. With the help of physical activity, the health of bones is improved. And also one will witness better skeletal growth.

7. Depression
Are you suffering from depression or anxiety or noticing signs of any of these two? Then one of the reasons could be physical inactivity. As per several studies, the inclusion of any form of physical activity can reduce signs of depression.

Bottom line
One should include physical activity anyhow on a daily basis as the same will only improve the quality of life and health. It will also reduce the risk  of diabetes, heart disease, cancers, and mental health disorders among others. One can either join a gym or do a home-based workout, practice yoga or Zumba among others. If you are not a fan of exercising, then at least you should include jogging or brisk walking. Other activities include swimming, dancing, cycling and playing of any sport.

https://www.pinkvilla.com/lifestyle/health-fitness/physical-inactivity-7-major-health-issues-inactive-people-are-prone-509733

This Is How a Sleep Doctor Treats Insomnia

From yahoo.com

It's pretty normal to experience a restless night of sleep at least once in your life. The scenario could look like this: You're lying in bed wide awake, continuously looking at the clock, thinking about how tired you're going to be the next day, and stressing about when you'll ever fall asleep. For some people, this might happen for one night only, but other people may experience chronic or long-term insomnia.

According to the U.S. Department of Health & Human Services' Office on Women's Health, insomnia is a sleep disorder that is defined as, "an inability to go to sleep, waking up too early, or feeling unrested after sleep for at least three nights a week for at least three months."

Missing out on precious hours of sleep can really mess with your health and lifestyle. You could feel fatigued throughout the day, which can stop you from getting things done at work and in your personal life. When left untreated, it can also lead to or contribute to the development of other health problems, like depression, heart disease, and stroke.

"The definition of insomnia is difficulty initiating sleep, difficulty maintaining sleep, getting non-restorative sleep, and early morning awakenings with the caveat that you are getting adequate time to sleep," adds Rajkumar Dasgupta, MD, assistant professor of clinical medicine at USC's Keck School of Medicine and a spokesperson for the American Academy of Sleep Medicine. "And you have daytime problems—I can't mention that enough. Because quite commonly people always say, 'Hey, I'm getting six hours of sleep but I won three gold medals...' And I'm not worried about that person. What makes me motivated and aggressive about diagnosing and treating a night-time issue is how you're functioning during the day."

So how do people take control of their sleep quality and say goodbye to insomnia? We asked Dasgupta about some of the treatments he recommends to his patients. Just remember that if you do have insomnia, or think you do, you should check with a healthcare professional first before you try any of the below. Sleep problems are very individualized, so what works for someone might not work for you, and vice versa.

Dasgupta says one way to categorize your insomnia is by figuring out if it's acute or chronic. "Acute insomnia usually occurs by having a life-changing event, a marriage, a divorce, a heart attack—and we could refer to that as adjustment insomnia," he explains. "And everyone has it. In theory, at least once the acute stress relieves your insomnia goes away. But there are some people where they are predisposed to insomnia, and once they get a trigger it perpetuates. Based upon definitions, if you're having insomnia for greater than three months, multiple times a week, well then we could call it chronic insomnia."

He also says that there's sleep onset insomnia, which is difficulty falling sleep at the beginning of the night. And then there's sleep maintenance insomnia, which is the inability to stay asleep.

Knowing what type of insomnia you have will help your practitioner tailor a treatment plan for you.

Dasgupta says a lot of people assume that once you visit a sleep doctor, they're going to order a sleep study, but that's not the case for everyone. Your doctor will most likely want to learn more about your lifestyle and health history to understand why you are experiencing insomnia. "You don't need an in-lab or a home sleep study," he says. "The hardest part about diagnosing insomnia is you got to spend time with your patient. You've got to get a good sleep history. And really, [figure out] what medications are they on, what are other medical disorders do they have, what are other triggers. And is there a big psychiatric component?"

Depending on the case, Dasgupta might try cognitive behavioural therapy. According to the Mayo Clinic, it's often the first step for treatment, and is "a structured program that helps you identify and replace thoughts and behaviours that cause or worsen sleep problems with habits that promote sound sleep." This might involve teaching the patient relaxation techniques and imagery, which can take some time and practice.

After finding that cognitive behavioural therapy isn't working for the patient, Dasgupta says he might consider prescribing medications. The type of medication will depend on what types of insomnia the patient has. 

Dasgupta says stimulus control and sleep restriction (which we'll get to below) are two classic behavioural therapies he employs. "Stimulus control means the bed is only meant for one thing," he explains. "It is for sleeping, and it means that if you go to bed and you can't sleep within 15 to 20 minutes, you need to leave the bed, do things that are non-stimulating in a kind of a dim light, and then only go back to bed when you're ready to sleep. Easier said than done."

Sleep restriction is what you might guess—a set bedtime and a set wake time. "This includes weekends, holidays, travel... so those are strict foundations of what we do and those can work for people with acute insomnia, and can work chronically," Dasgupta says.

You want to make sure you're eating well and exercising regularly. The Mayo Clinic recommends avoiding large meals and beverages before bed, and avoiding or limiting caffeine, alcohol, and nicotine, which can make it harder to sleep.

Dasgupta says, personally, he thinks meditation is amazing and worth a try because there are very little downsides to it. Studies have shown that meditation can help with sleep, along with anxiety and stress.

https://www.yahoo.com/lifestyle/sleep-doctor-treats-insomnia-060000764.html

7 Ways to Fall Asleep Fast — Without the Sheep or Fairy Dust

From greatist.com/health

Nothing feels more defeating than peering at your clock in the dark and realizing you haven’t had a wink — and you need to be up in a few hours. As if the worrisome thoughts keeping you awake weren’t bad enough, now there’s the added stress of being sleep-deprived.

Recent studies on both humans and mice have found that being gently rocked like an infant can help with sleep. But most of us can’t shell out a couple grand for an adult crib.

The good news? There’s a bounty of research-backed methods you can try when counting sheep just isn’t cutting it. Let’s get to it so you can snooze, stat.

Snooze in under 2 minutes with the military method

The military is known for pushing people to their mental and physical limits, and this technique is no different, albeit in a soothing way.
The technique, revealed in “Relax and Win: Championship Performance” by Lloyd Bud, enabled soldiers to fall asleep in under 2 minutes. After 6 weeks of practice, almost all the soldiers could do it.
Fortunately, you don’t have to be in a bunker for it to work.

How to do it

1. Fully relax all your facial muscles, including your jaw, cheeks, eyes, and forehead.
2. Lower your shoulders as far as you can.
3. Relax the muscles in your arms, from the top down to your fingertips.
4. Breathe out, feeling all the other muscles in your body relax, starting with your chest and then down to your legs.
5. Spend 10 seconds envisioning a relaxing scene to clear your mind.
6. If that doesn’t work, repeat “Don’t think, don’t think, don’t think” to yourself for another 10 seconds. Quick march to the bedroom!

Use the 4-7-8 breathing method to mellow yourself to sleep

We’re big fans of the 4-7-8 method because you can use it both to relax when you’re feeling anxious and to fall asleep faster. Developed by Dr. Andrew Weil, it’s based on pranayama, a traditional yogic breathing technique.

The counting element serves as a distraction from the anxieties keeping your mind whirring, and the breathing regulates your oxygen intake. This helps kick your parasympathetic nervous system into gear to chill you out and bring on the calm.

Can you breathe? Check. Can you count to 10? Yup. Then you’ve got this.

How to do it

1. Position your tongue behind your front teeth, resting against the roof of your mouth.
2. Slowly exhale through your mouth to empty your lungs, and then close your lips together.
3. Breathe in through your nose for 4 seconds.
4. Hold your breath for 7 seconds.
5. Release this breath through your mouth over a count of 8 seconds.
6. Repeat this cycle at least four times.

If the counts are a bit too long for you to start with, make them slightly shorter and build up. After all, the aim is to be relaxed, not gasping for air.

Forget about your worries by jetting off to Paris (kinda)

Your mind loves replaying those anxiety-inducing moments from earlier that day just as you’re trying to doze off. With the “imagery distraction” technique, you can show your brain who’s boss by making your mind a positive-vibes-only mini cinema.

The idea here is that if you let your imagination run wild, your brain will be distracted from those pesky doom-and-gloom worries. Indeed, a 2002 study found that imagery distraction helped people with insomnia fall asleep faster and have fewer distressing thoughts as they lay in bed.

How to do it

1. Think of a scene or memory that makes you truly happy and calm. Maybe you’re on vacation, exploring Paris.
2. Then start to really focus in on it.
3. Consider the smells around you — freshly baked bread from the boulangerie — and the sound of car horns as they navigate the Arc de Triomphe. Picture touching the metal at the base of the Eiffel Tower. It feels cool and weathered.
4. Imagine what the view looks like from the top. Can you remember what it feels like in your body to be there?

Most of us aren’t used to concentrating in such detail, so if this feels harder than you expected, don’t worry. With enough nights of practice, it will become easier to guide your mind to a place of calm.

Not tired? Relax your body and your mind will follow

It’s midnight, and you’re sitting on the sofa, flicking through Netflix. You should go to bed to be ready for work in the morning, but you’re just. not. tired. Do you a) press play and hope for the best or b) go to bed and lay awake in the dark?
Neither! The answer is c) try progressive muscle relaxation (PMR), a relaxation technique based on tensing specific muscle groups throughout your body.

Dr. Edmund Jacobson developed PMR in the 1920s as a way to help his patients manage anxiety. He theorized that by physically tensing and then relaxing their muscles, people would at the same time relax their minds.

The method is widely used and often paired with other meditation techniques, like breath work and visualization.

How to do it

1. Contract the muscles in your feet. Try curling your toes and the soles of your feet.
2. Inhale deeply and hold both your tensed muscles and breath for between 5 and 10 seconds.
3. Exhale all at once while quickly releasing the muscles. Imagine the tension flowing out.
4. Rest for about 20 seconds before moving on to your calves, and so on with each area of muscles up your body.

This isn’t necessarily the quickest option, since it will take up to a half-hour once you’ve worked on a variety of muscles. But research shows it can be especially helpful when you’re all wound up with anxiety and can improve overall sleep quality.

Trick yourself to sleep with a lil’ bit of reverse psychology

It might sound counterintuitive, but trying to make yourself stay awake could actually help you fall asleep quicker. The technical term is paradoxical intention, and research has shown that it’s sometimes effective.
The theory is that because sleep is an involuntary process, trying to make yourself do it will actually hurt more than help. By thinking about staying awake, you’ll feel more in control and distracted from your concerns, which will help you ease into sleep.

Try an adult lullaby

Brahms, Mozart, Handel, and co. could be your new BFFs when it comes to riding the fast train to the land of nod.
A variety of research shows that listening to certain music, especially classical, can improve sleep quality and help people fall asleep faster.
If classical music really isn’t your jam, don’t panic: You can find a whole list of contemporary songs with sleep-friendly tempos here.

Choose your left side for happier digestion

Sleeping on your left side it thought to help with digestion by taking advantage of gravity to help food move through the different sections of your colon. Since there’s evidence that digestive issues and sleep are related, this might make your body happy and more able to find sleep.

Side sleeping is particularly helpful for heavy snorers and folks with sleep apnea, because it may help soften snoring, which disrupts sleep.

A great way to get into the groove of side sleeping is to hug a pillow. Pregnancy pillows are meant for pregnant people, but we don’t see any reason the rest of us can’t use them too.

Set yourself up for success

What you do in the lead-up to bedtime has a huge impact on your sleep. If you heed these pieces of advice, the methods above will have a better chance of working.

Good bedtime habits

• Leave the screens — they’ll still be there in the morning. The blue light keeps you up by disrupting your circadian rhythm.
• Do bedtime yoga regularly. It can improve your sleep and help if you’re feeling stressed or anxious.
• Journal. Writing down your worries just before climbing under the duvet is also proven to help you get to sleep faster.
• Take a warm bath or shower. It can prompt those feelings of tiredness.
• Ditch the coffee and sugary foods 6 hours before bedtime.

Best sleepytime foods

These foods are high in sleep-promoting chemicals like melatonin, potassium, and magnesium. They may help you get those Zzz’s.

• bananas
• almonds
• warm milk
• turkey
• chamomile tea
• white rice
• salmon

Products to optimize your Zzz’s

Give your in-bed snooze tactics a helping hand with these popular sleep products:

• White noise machine. It’s proven to encourage higher quality sleep.
• Cozy socks. Wearing them to bed can reduce the time it takes to nod off by almost 8 minutes.
• Essential oil diffuser. Lavender and citrus oils, specifically, have a sedative effect, promoting deeper sleep.
• Eye mask. Total darkness encourages the production of melatonin.
• Weighted blanket. The pressure of these blankets (ideally weighing between 5 and 30 pounds) helps relax the nervous system. They were developed to help calm people with autism and sensory disorders.

When to see a doctor

While these techniques are designed help speed up the journey to the land of nod, they aren’t a cure-all. If your insomnia is chronic, reaching out to a professional is probably a good idea.

And keep in mind that sleep problems are a common side effect of mental health conditions, including depression and anxiety. So if you’ve noticed other symptoms, that’s also a good reason to reach out to a professional.

Chantelle Pattemore is a writer and editor based in London, UK. She focuses on lifestyle, travel, food, health and fitness.

https://greatist.com/health/how-to-fall-asleep-fast#when-to-see-a-doctor

'Friends' Is Iconic But It Originally Had a Very Different Name

From cheatsheet.com/entertainment

Would you watch a show called Insomnia Cafe? Whether or not you would, the fact was millions of people did — for ten years, no less. By the time the show made it to air, it got the more prosaic name of Friends.

By now, even the world “friends” may conjure up images of Jennifer Aniston, David Schwimmer,  Courteney Cox, Matthew Perry,  Lisa Kudrow, and Matt LeBlanc, even if people are not referring to the NBC sitcom. As it turns out, Friends was the sloppy second name that ended up sticking.

(L-R) Matthew Perry as Chandler Bing, Jennifer Aniston as Rachel Green, David Schwimmer as Ross Geller, Courteney Cox as Monica Geller, Matt Le Blanc as Joey Tribbiani, Lisa Kudrow as Phoebe Buffay | NBCU Photo Bank/NBCUniversal via Getty Images via Getty Images

Insomnia Cafe sounds like the name of a coffee shop in a college town, with students slamming back cup after cup as they cram for exams. Instead, it was the original name of Friends, or one of them, at least, according to Mental Floss.

Specifically, Insomnia Cafe was the name of the seven-page pitch that creators David Crane and Marta Kauffman wrote. At this stage of the game, Ross and Rachel weren’t the key relationships; Joey and Monica were. 

According to Vanity Fair’s oral history of the show, after NBC bought the pilot, the title got closer to what it became:  Friends Like Us. Another suggested title was Across the Hall.

When cameras rolled, it had a name almost as odd as Insomnia Cafe: Six of One. By the time the show premiered on September 22, 1994, NBC shortened one of the suggested titles to Friends. Simple and to the point.

https://www.cheatsheet.com/entertainment/friends-is-iconic-but-it-originally-had-a-very-different-name.html/

How Does Shift Work Influence Sleep and Mental Health?

From psychiatryadvisor.com

For the vast number of workers who engage in shift work, catching up on missed sleep can be a difficult task. Nearly 20% of workers globally and around 27% of the American workforce conduct their schedules around shift work, which occurs outside of the standard 8-hour workday. Sleep disturbances linked to shift work can lead to major mental health issues, as well as workplace challenges, including safety concerns and poor on-the-job performance.

To better understand the impact of shift work on mental health, Emerson Wickwire, PhD, associate professor of psychiatry and medicine, University of Maryland School of Medicine, and director of the insomnia program, University of Maryland Midtown Medical Centre in Baltimore, and colleagues conducted a review of literature from 2016 to mid-2019. In particular, Dr Wickwire and colleagues noted that shift work can disrupt sleep by “creating a de-synchronisation between homeostatic pressure and the circadian rhythm.” As a result, shift workers struggle with loss of sleep and insomnia, as well as complications with wake time concentration and social and leisure activities.
Psychiatry Advisor spoke with Dr Wickwire to learn more about the ways that shift work can disrupt sleep and, in turn, workers’ mental health.

“Shift workers are faced with an unfair choice: get the sleep and rest I need or spend time with family and friends,” Dr Wickwire noted. Resilience in the face of challenging work and sleep schedules can rely on a concept known as chronotype. Dr Wickwire told Psychiatry Advisor: “Each of us has an innate circadian tendency, called a chronotype, which refers to the body’s natural internal rhythm. Chronotype is driven [in part] by genetics, and [in part] by modifiable factors such as environment and behaviour. Relative to morning types, evening types have an easier time adjusting to shift work.”

The medical consequences of shift work can be particularly serious: people who work shifts are at higher risk for stroke, obesity, cardiovascular disease, and cancer. Psychiatric disorders, including depression and anxiety, are also highly prevalent in populations that engage in shift work, with many individuals relying on alcohol or other addictive substances to cope with sleep trouble and stress. “Insufficient and disturbed sleep can precede, exacerbate, or prolong virtually every mental health condition, and also worsen quality of life,” Dr Wickwire indicated.

The study authors note that medical trainees and nurses experience loss of sleep. For people working in the medical professions, maintaining healthy sleep habits can often be incompatible with the demands of their job. Notably, nearly half of shift workers are not satisfied with their wellbeing and 58.2% of shift workers are displeased with their sleep, with 28.3% being unhappy with their physical and mental health. “There is no question that shift work increases burnout, and workers become less able to tolerate shift work over time,” Dr Wickwire concluded. Thus, for medical systems, targeting employee scheduling and encouraging healthy sleep may be a critical way to counter the rising trend of burnout among healthcare workers.

https://www.psychiatryadvisor.com/home/topics/general-psychiatry/how-does-shift-work-influence-sleep-and-mental-health/

Common sleep disorders that you should not ignore

From ehealth.eletsonline.com

A good night’s sleep is extremely significant to our health. Quality sleep helps regulate a healthy immune system as well as hormones Ghrelin and Leptin that help balance appetite. An adult should sleep for at least7-9hrson an average. If you do not get enough sleep, or sleep at an incorrect time, or sleep in breaks or have been diagnosed with a sleep disorder, this may cause sleep deficiency.

The body’s Blood Pressure is permitted to regulate itself through adequate sleep. It is essential in promoting heart health, muscle repair, cognitive consolidation and limits the onset of sleep disorders. Due to our current lifestyles, we might face trouble sleeping at night; we tend to ignore the signs until the problem escalates. Sleep disorders are a group of conditions that affect the aptitude to sleep well on a regular basis. It is a common problem now-a-days that coincides with a simple headache and day-to-day stress. When a patient walks in for a headache problem which is a common neurological disorder, 60-70% of the times it is related to disrupted sleep.

Insomnia is known to be the most common sleep disorder; however there are other forms of sleep disorders that you should know about.

SLEEP APNEA: This is a serious sleep disorder where breathing frequently stops and starts again, this causes the oxygen level in the blood to drop. It may, therefore, hamper oxygen supply to the brain and the rest of the body; our body senses this occurrence and disrupts one’s sleep, to ensure that the individual breathes again. Common symptoms of Sleep Apnea are snoring, wheezing for air, and waking up with a dry mouth.

RESTLESS LEGS SYNDROME: Restless Legs Syndrome is a neurological disorder where a person gets an urge to move his legs constantly. People with this condition experience discomfort or twitchiness (ache or burning) in the legs after going to sleep. As it typically disturbs sleep, it is considered as a sleep disorder.

SLEEP PARALYSIS: Sleep Paralysis is a disorder where a person is unable to move or speak when waking up and falling asleep. A person may also tend to hallucinate in this case. Patients experience a certain pressure and instant fear, as they have a feeling of being conscious but are unable to move.

CIRCADIAN RHYTHM DISORDER: This is a type of disorder which usually happens when a person’s internal biological clock is not in sync with external time cues. This sleeping pattern is usually hindered by two or more hours, especially when a person goes to sleep later at night or sleeps later in the morning. This is reported commonly amongst those who work night shifts, experience repetitive jet lag, or having an irregular sleep cycle.

INSOMNIA: Insomnia is a very common type of sleep disorder in which people have trouble falling and or staying asleep. They tend to sleep during the daytime and are constantly low on energy or irritable.

TIPS TO GET BETTER SLEEP AT NIGHT:

• Maintain good sleep hygiene and set a bedtime schedule
• Reduce coffee intake in the evenings and at night
• Decrease screen time, especially for a few hours before bed time
• Exercise regularly
• Avoid afternoon or early evening naps if you have trouble sleeping at night
• Take a relaxing hot bath or shower before getting into bed

https://ehealth.eletsonline.com/2020/02/common-sleep-disorders-that-you-should-not-ignore/

Is the colour of your bedroom walls keeping YOU awake?

From dailymail.co.uk

Sleep expert for mattress company Sealy says certain colours on bedroom walls could stop you from getting a good night's sleep including grey, brown and red

Company adds that streetlights, bright lamps and phones are all sleep's enemy 

Blue, however, sends positive messages to promote sleep to the brain 

Even having clutter in your room could stop your mind from switching off 

It may be the decor colour of the moment but painting your bedroom wall the same shade as a bleak English sky could actually stop you from getting your eight hours' in.  

Grey - beloved by cleaning and interiors star Mrs Hinch - is one of the colours that you should blacklist when thinking of re-painting your bedroom, according to a sleep expert at mattress company Sealy. However, blue could actually promote sleep because it sends calming messages to the brain. 

And while you might sleep in the dark, creeping light from streetlamps, and clutter from an untidy room could all add up to a night of insomnia.  

Blue is the colour if you want a good night's sleep. Mattress company Sealy's sleep expert Natalie Armstrong says the shade you decorate your bedroom wall can affect how well you sleep. While blue has a calming affect, grey can make you feel dreary before sleep

Grey isn't the only colour you should avoid if you're reaching for a paintbrush. 

Reds, browns and purples can all hinder a peaceful night's sleep, says Sealy's sleep expert Natalie Armstrong. 

She told Femail: 'While your room is dark when you go to sleep, many of us spend an hour or more in our bedrooms with the light on before going to sleep, which is when the colour of your bedroom can be so disruptive. 

'Colours that are too bright can put your brain into a state of high alert, which can last long after you’ve turned the light off and can no longer see the colour. 

'Grey, while gentle, is also quite suppressive. The absence of any strong colour has a depressive effect on the brain because it is a colour typically used to represent sadness and dreariness. While the current trend for grey is trying to change this, the deep rooted associations of grey as a drab colour can make it a bad choice for bedroom décor.' 

The real colour champion when it comes to good sleep is blue, which is easily picked up by ganglion cells in the retinas of your eyes. The cells then send a message direct to your brain that you're in a calm environment.

Another well-documented enemy of sleep includes smartphones but it isn't just your mobile that can stand in the way of sweet dreams. 

Reading a book on a Kindle or watching your favourite television show while tucked up in bed exposes you to exactly the same kind of 'blue' light.

Says Armstrong: 'These devices emit the same blue light as phones, which has been shown to suppress melatonin, the sleep hormone, and disturb the body’s natural circadian rhythms, which regulates our sleep-wake cycle.'  

Black-out blinds and heavy curtains can be the difference between a peaceful night's kip and tossing and turning, with lights from streetlamps outside a trigger to keep your brain activated. 

And while the phrase 'tidy house, tidy mind' might be ordinarily used in the daytime, it can be just as pertinent at night-time. 

If you're trying to sleep in a room that's heavy on clutter, you can carry that unsettled feeling into your subconscious when trying to fall into slumber, says Armstrong. 

https://www.dailymail.co.uk/femail/article-7965135/The-colour-walls-room-stop-getting-good-sleep.html 

How Your Personality Type Affects Your Sleep

From beliefnet.com

Being a naturally anxious or stressed person could be affecting your sleep. Perfectionism and being prone to depression may be directly contributing to your insomnia.

Sleep experts who have studied insomniacs have concluded that certain personality traits could indicate a predisposition to insomnia. Simply, your personality type affects your sleeping patterns.

Researchers agree that there are five personality types that suffer from insomnia in different ways and for different reasons. These range from type 1 – highly distressed – to type 5 – slightly distressed with low reactivity. Finding your personality type can help you address insomnia. Here are the ways in which your personality type affects your sleep:

Night owls versus early birds
Research shows that your genetics will determine whether you are an early bird or a night owl. Your internal clock’s schedule is determined by your chronotype and your genetics determines your chronotype.

Further, night owls tend to identify more with type B personality traits, while early birds relate more to type A personality traits. According to this, early birds have lower rates of depression, lower levels of anxiety, and are happier with life. 
Night owls tend to be higher risk-takers who are more creative but suffer more from insomnia. It is also said that type As are more goal-driven while type Bs are more laid back.

Struggling to fall asleep
If you are a type A personality, chances are you are probably an over-thinker. This could mean you have some trouble with letting go of what stresses you, especially at night when you are preparing for sleep. This might result in you replaying the actions of the day or worrying about many things.

This inability to turn off your brain may lead to you struggling to fall asleep. Being kept awake by your anxiety can be treated through therapy. What many people recommend is writing down all your thoughts before bed and setting them aside till the morning.

Is my personality type ruining my sleep?
If you know your personality type you might already be able to relate to these explanations. However, if you do not, you might be wondering to what extent your personality type affects your sleep.

An enneagram test categorizes the human mind into 9 personality types. This is useful in understanding how your mind works and why you respond the way you do to stressors and your environment. 

Checking your personality type is as simple as taking a fifteen-minute online personality test. Once you know your personality type, it will become easier to address insomnia’s causes, and perhaps manage your sleep schedule better.

Addressing personality-related insomnia
It is important to understand that insomnia is completely within your control. If it’s common for you to say that you are lucky to get a few hours of sleep each night, then you should see your doctor.

Your primary healthcare provider should be able to help you find the root cause of your insomnia and address it with medication or treatment.

If the root cause of your insomnia is a mental health issue like anxiety or depression, you might need to visit a mental health specialist. A mental health specialist can address these problems with proper medication for the underlying issue, such as antidepressants. Behavioural interventions can also be of help to address these problems.

If these methods are ineffective and your insomnia persists, you might want to address the problem through sleep-specific cognitive behavioural therapy. This will help you identify negative thoughts and change them into positive thoughts that have an overall positive outcome. Sleep therapy could cure your insomnia if executed correctly.

https://www.beliefnet.com/columnists/dreamgates/2020/02/how-your-personality-type-affects-your-sleep.html