Understanding How Coronavirus Caused an Insomnia Pandemic

From thriveglobal.com

“Consider limiting the consumption of news and social media about the pandemic.”

As the coronavirus has swept the globe, many aspects of our lives have been dramatically altered. It should perhaps not be surprising that sleep also seems to have changed. There has been a significant increase in people experiencing insomnia. Why might it suddenly be more difficult to sleep well? Considering what contributes to normal sleep, it may be possible to understand how the coronavirus seems to have caused an insomnia pandemic. Fortunately, it might also be possible to restore healthful sleep through simple changes.

Even in the best of times, chronic insomnia affects approximately one in 10 people. Defined as difficulty getting to sleep, or getting back to sleep after waking, it contributes to complaints of fatigue and daytime impairment. Stress may precipitate this difficulty. In the context of the coronavirus pandemic, early research suggests that insomnia has increased: for example, there has been a 14.8% increase in sleeping pill prescriptions in the month ending March 15, according to Express Scripts.

Let’s consider some of the causes of insomnia that may be present now due to the public health requirements of quarantining, sheltering in place, and social distancing. By understanding these factors, it may be possible to take some corrective steps to optimize the ability to sleep.

Loss of schedule anchors

Many people are no longer working as they did before. Their jobs may be temporarily suspended through furlough or completely eliminated. Instead of going into their place of employment, they may be working remotely from home. Schools and universities have been closed. There is no morning commute. Without needing to wake at a consistent time, the alarm clock has been silenced.

The body needs an anchored wake time to reinforce the circadian rhythm, a pattern of wake promotion that also enhances sleep at night. Irregularity propagates disturbances. Getting up earlier also helps the sleep drive to build the desire for sleep, through the accumulation of adenosine during prolonged wakefulness. By sleeping in, taking naps, or going to bed too early, the strength of these signals are diminished.

In order to get back on track, think back to the sleep schedule you kept previously and return to it. Set an alarm to wake consistently throughout the week. Keep a regular sleep-wake schedule and go to bed roughly at the same time each night after spending one or two hours relaxing and unwinding before bedtime.

High levels of stress

There are many reasons why the coronavirus pandemic has increased our collective levels of stress and exacerbated mood disorders like anxiety and depression. With lost work, there is a financial and emotional toll. It has disturbed social connections, routines, and activities that reduce stress. The health risk presents an invisible and interminable threat to safety, revving up the sympathetic nervous system and increasing cortisol levels. The constant stream of distressing news, with no end in sight, may contribute to anxious uncertainty. None of these feelings are conducive to sleep.

It may be difficult to dial back the stress. Consider limiting the consumption of news and social media about the pandemic. Avoid the topic late in the day, especially in the hours preceding bedtime. Ban the smartphone from the bedroom. Stress management techniques like breathing, progressive muscle relaxation, and guided imagery may be helpful. If possible, try to reimagine activities or social connections previously used to reduce stress.

Increased sedentary time

Sheltering in place may involve an excessive amount of time spent resting, watching T.V., reading, or lounging about the house. There may be a general reduction in activities and lost exercise routines. Dozing and napping may be common. Excessive sedentary time, a lack of exercise, and napping may all reduce the quality of sleep at night.

As much as possible, try to be active during the day. Find ways to break a sweat and get the heart rate up. Jogging in place, jumping jacks, lunges, yoga, and home gyms may all be helpful. If possible, get out for a walk, steering clear of others. If you feel drowsy during the afternoon, do something more active to avoid the tendency to nap. If absolutely necessary, keep any nap short, such as to 20 to 30 minutes.

Substance overuse

It is likely that habits surrounding the consumption of caffeine and alcohol have changed. The morning cup of coffee may have become bottomless, a prolonged or recurrent indulgence. Within the brain, caffeine blocks adenosine, a signal for sleepiness. It may take about four to six hours to be cleared from the body. Therefore, late consumption of caffeine may disturb the onset of sleep in sensitive individuals.

Alcohol, conversely, enhances the effects of adenosine and may contribute to sleepiness. Unfortunately, it is metabolized very quickly, and as the levels fall, sleep may be negatively affected. It can also contribute to relaxation of the upper airway muscles, potentially causing snoring and sleep apnea. It also suppresses deep and REM sleep. Therefore, last call for alcohol intake should be at least an hour — per serving — prior to bedtime.

Loss of natural time cues

Staying indoors leads to a disconnection from the natural patterns of light and darkness. In particular, morning sunlight is an important cue to the circadian rhythm. This is especially important among night owls, but most people genetically have a slight delay in their circadian phase. This means that without external time cues, like morning sunlight, the tendency will be to gradually stay up later and sleep in.

To get yourself back on track, get 15 to 30 minutes of sunlight exposure immediately upon awakening. It works best if it is directly hitting the face, even if the eyes are averted. Step outside, if able, or at least sit near the windows. As much as possible, preserve exposure to natural light during the daytime. At sunset, try to minimize exposure to artificial sources of light. It may be helpful to switch devices to night-time mode to reduce blue light exposure. In the last several hours preceding bedtime, try to adhere to low-tech pastimes. 

Sharing tight quarters

Unfortunately, staying at home may mean sharing tight quarters with family, roommates, or others. In order to preserve privacy (and sanity) amid this confinement, many people may be using their bedrooms and beds as a sanctuary and multipurpose space. Unfortunately, this affects the body’s conditioning in a negative way. It is best to associate the bed solely with sleep and intimacy. For this to occur, the space cannot be used for other purposes.

As much as possible, preserve the bed as a space for sleep. Ensure the conditions are right: comfortable bedding, low lighting, a cool temperature, and free of noise. Avoid spending prolonged periods of time awake in the bed, including during the day and night. Go to bed when feeling drowsy with the intent to sleep, and if awake in the night for more than 20 minutes, get up and do something quiet. Return to the bed if the desire for sleep recurs.

Exceeding sleep needs

After years of unabated sleep deprivation, with most adults not getting the seven to nine hours of sleep nightly that is recommended, many people may finally be sleeping more. This may be a mixed blessing. It is possible that some may actually be extending the time in bed beyond their current sleep needs. This may occur if someone naps, goes to bed too early, or stays in bed too late.

The amount of sleep needed by an adult varies across a population and changes throughout the lifespan. Older adults (beyond age 65) may only need seven to eight hours of sleep to feel rested. This may be a unique opportunity to reassess what your current need may be. Keep a consistent bedtime and allow yourself to sleep in until you feel rested. Early on, this may compensate for recent sleep deprivation, but it may gradually approach an average that reflects the current sleep need.

Once determined, try to match the total time spent in bed to your individual sleep need. (Extra time will be time spent awake.) Keep a consistent sleep-wake schedule with a fixed wake time and sunlight exposure upon awakening. Do not spend more time in bed than you would normally be able to sleep.

Reaching out for help

If you find that your difficulties sleeping persist, reach out for additional guidance and help. The first-line treatment for chronic insomnia is cognitive behavioural therapy for insomnia (CBTI). This may be accessed with the help of a therapist via telemedicine, through an online self-guided program, or with the review of a book.

Rest assured that chronic insomnia, even in these times of pandemic, can be effectively put to bed with these simple techniques.

https://thriveglobal.com/stories/coronavirus-caused-insomnia-pandemic-sleep-health-techniques/

Insomnia Is On The Rise. Here Are 5 Tips To Sleep Better During The Pandemic

From wbez.org

Insomnia is on the rise in the Chicago area, according to one local sleep expert, who blames elevated stress from health and financial anxiety caused by the coronavirus pandemic.
Dr. Lisa Medalie, a behavioural sleep medicine specialist at the University of Chicago, offered tips five to sleep better and, in turn, boost the immune system.

Set boundaries with electronics

As soon as people start having a little trouble falling asleep, the first thing they do is look at their phone to distract themselves, Medalie said.
But that’s a mistake.
The blue spectrum light that projects from electronic devices tells the brain to stop producing the sleep hormone melatonin.
Medalie recommends putting all devices away at least an hour before bed.

Use deep breathing exercises

Medalie recommends learning how to practice diaphragmatic breathing by putting your hands on your stomach, slowly inhaling through your nose and holding the breath for two seconds. Then, slowly push the air out your mouth.
The practice can be used to fall asleep or to reduce stress, she said.

Make your bedroom conducive to sleep

Medalie said bedrooms should be cool, with no light or noise.
She suggested using an eye mask or blackout shades to block light and a white noise machine to block extraneous noise from the streets or the hallway.

Build structure in your day

Daily routines have been disrupted, and Medaline said creating structure will help you cope with the breakdown of regular life.
“People thrive on structure. We need it,” she said. “What time are you going to have your meals? What time are you going to take a break? And then, most importantly, schedule a specific bedtime and specific wake time.”

Figure out your “sleep needs”

Not everyone needs eight hours of sleep — some people need more and some less.
To figure out how much sleep you need, Medaline suggests spending a week sleeping six hours per night and rate your energy level and focus level. Then, spend a week getting seven hours and compare the ratings.

https://www.wbez.org/stories/insomnia-is-on-the-rise-here-are-5-tips-to-sleep-better-during-the-pandemic/1fa1bf14-336a-4c0c-8455-30c4b335b263

5 Surprising Sources of Insomnia

From psychologytoday.com
By Michael J Breus Ph.D.

Having a hard time falling asleep?

If so, you’re not the only one. Research indicates one in four Americans suffers from acute, or short-term, insomnia each year. This common sleep disorder includes symptoms like daytime fatigue, having a difficult time concentrating, and frequently waking up during the night. But insomnia is notorious for its best-known symptom: sufferers often have an incredibly hard time falling asleep at night.

Insomnia has been on my mind lately considering the emotional stress many people are dealing with as a result of the coronavirus outbreak.

Stress is often a catalyst for insomnia, and the weight of the stay-at-home orders, coupled with fears a loved one could potentially be affected by COVID-19 or an outcome of it, can be incredibly taxing.

I won’t be surprised at all if data later indicates cases of acute insomnia increased during this time period.

                                                             Source: Deposit photos

There are a number of ways insomnia can negatively impact your health, but the one thing I keep coming back to lately is how important quality sleep is — especially during a pandemic.

You might remember this stat from earlier this year: people who get 6 hours of sleep or less each night are 4.2 times more likely to catch a cold than those who get 7 hours or more. In other words: Not sleeping isn’t doing your immune system any favours.

Sleep is vital right now. That’s why this week I wanted to run through 5 surprising sources of insomnia you might not know about. Watch out for these pitfalls, and you should give yourself a better chance of avoiding a bout of insomnia.

Bed Confusion
This might be a new one for you.
Bed confusion is when your body fails to associate your bed with going to sleep. This typically stems from doing too many activities in your bed that are not directly related to sleep. Whether it’s reading, doing a crossword puzzle, having a late-night snack, or surfing your favourite social media app, you’re better off not doing it in bed.

We are creatures of habit and we also learn cues. Remember Pavlov’s dogs? After some conditioning around cues, they salivated when he rang a bell.
We are not different. When we lay in bed, watch TV, scroll social media, and eat (often mindlessly, especially now), our brain and body start to respond to bed as a place to be activated, not a place to rest.

As a general rule, you want to reserve your bed for two primary functions: sleep and sex. Do that and you’ll help your body avoid bed confusion.

Back Pain
Anyone who has dealt with back pain before knows it’s the worst. One small turn in the wrong direction can suddenly have your body feeling like it’s been stuffed into a trash compactor.

That lingering and often searing pain that accompanies back injuries can make it incredibly difficult to fall asleep and stay asleep — one of insomnia’s trademarks.

Two quick tips to avoid having back pain derail your sleep. For those not suffering from back pain currently, remember to stretch. Stretching each morning for five minutes, especially as you get older, can loosen up your back muscles. This will give you a head start on making sure your back doesn’t keep you up later at night. And for those who do suffer from back pain, try placing a small pillow behind your knees when you go to sleep. This should help alleviate some of the pressure on your spine.

Menopause
To all female readers, please keep in mind: You are especially susceptible to insomnia when going through menopause. This has to do with menopause being driven by a drop in hormone production, including estrogen and progesterone.

Estrogen is known for being a hormone that regulates women’s reproductive function and menstrual cycle, but it also contributes to better sleep. Higher estrogen levels are connected to fewer sleep arousals during the night, as well as an easier time falling asleep.

Progesterone, on the other hand, helps prepare women for pregnancy. It also regulates mood, protects against anxiety, and contributes to a sense of calm. I often refer to progesterone as the “feel good” hormone; it’s been linked to increased production of GABA, a neurotransmitter that promotes better sleep.

Overall, hormones perform a delicate balancing act to help regulate mood, energy levels, libido and sleep — among other functions. Understandably, when there’s a decline in hormone production, it can throw off sleep patterns.

Maybe the most disturbing part of menopause for many women is hot flashes, and bedtime is when they are often noticed most. It’s even worse when your bed partner is as hot as a heater, too!

Your Diet
What you eat also impacts how you sleep.
Researchers from Columbia University earlier this year found that diets high in refined carbohydrates are associated with a higher risk of developing insomnia. That means soda, sugary foods, white rice and white bread are all foods you should eat in moderation.

But what is the temptation when we are bored and stressed? Refined carbohydrates and sugar!
How do these interfere with quality sleep? The reason refined carbs can be a problem, the study indicates, is that the body releases insulin when blood sugar increases rapidly; when blood sugar drops, hormones like adrenaline are released, which may make it harder to fall asleep.

On the opposite end, diets that include a large amount of fruits and vegetables did not increase a person’s risk of insomnia. While containing sugar, the fibre in fruit helps better moderate blood sugar spikes than refined carbs.

Napping
Naps aren’t bad for you. In fact, a well-timed nap comes with a number of health benefits, including giving you an energy boost, helping elevate your mood, and improving your physical performance.

But the old phrase “everything in moderation” certainly applies here. You don’t want your nap interfering with falling asleep at night, but that can often be the case.

To make sure that doesn’t happen, you want to watch out for two things. First, keep your naps to the early afternoon, if possible. Anything after 4:00 p.m. threatens to make it harder for you to fall asleep at a “normal” hour. And second, stay away from taking long naps. Longer than 90 minutes, when REM sleep starts to take place, is too much time. You run the risk of not feeling like you need to go to sleep at night, even though your body isn’t completely rested.

Instead, 20-30 minute “power naps” are a great alternative.
Spend some time focused on eliminating or treating these sources of insomnia and you may find yourself sleeping better and feeling more rested in the morning.

https://www.psychologytoday.com/us/blog/sleep-newzzz/202004/5-surprising-sources-insomnia

Exercising in the morning may be key to improving insomnia, reducing anxiety, and establishing a healthy routine

From insider.com

Exercise in all its forms has many health benefits.
From improving heart health and relieving aches and pains to getting stress relief and boosting your mood, the effects of a quick weight lifting session or speedy run can have a profound effect on your entire body — including your sleep.
One key health benefit of exercise is enabling you to sleep more deeply and restfully.

Spending more time indoors, you may have found yourself in a vicious circle of struggling to establish a normal day-to-day routine and feeling anxious. While you're at home, there are all sorts of workouts and activities you can try to not only stay fit and keep your moods up but also to improve your sleep and maintain a healthy immune system.

And, as the National Sleep Foundation suggests, there are better times to exercise if you want to ensure you establish a good day-to-day routine and get a good night's rest.

Assuming you have a healthy circadian rhythm, exercise first thing in the morning is generally the best time.
"Those who pump iron in the a.m. tend to fall asleep faster than those who work out later in the day," the foundation explains.

This can be attributed to cortisol, a hormone that regulates how alert you feel. Normally, its levels rise in the morning, peak around 8 a.m., and then drop again in the evening.
Physical activity in the morning is probably more in harmony with your body's hormones and helps you to establish a daily routine.

This means the best time for you to work out is probably at around 7 a.m. But if you struggle to squeeze in a decent workout around then, working out in the afternoon can still be beneficial — particularly around four to five hours ahead of getting into bed, considering that your body temperature rises during exercise and needs a sufficient amount of time to lower before you fall asleep.

As the foundation explains, exercise will raise your body temperature, increase your heart rate, and stimulate your nervous system, which is why it may be better to avoid exercising too hard too late on in the day.

There is an argument, however, that some people are unaffected by exercising within two hours of hitting the sack: "An evening workout could raise your body temperature similar to a warm bath. Just like your body cools off post-bath, making you feel sleepy, a post-workout cooling may also help to set the stage for sleep," according to National Sleep Foundation.

While you can experiment to see what suits you best, yoga, pilates, or other less strenuous activities like stretching may be less risky exercises to try of an evening if you're struggling to squeeze in physical activity but still want to fall asleep more easily.

https://www.insider.com/insomnia-coronavirus-anxiety-mental-health-stress-sleep-endorphins-fitness-workout-2020-4

4 ways to sleep better if you're suffering with insomnia

From goodhousekeeping.com

How to reclaim your bedroom as a haven of calm if you’re working from home

Up until the end of last year, only 5% of workers in the UK worked mainly from home, according to figures from the Office for National Statistics (ONS). But this figure is likely to be much higher now, as those who can work from home do so, in line with Government guidelines on social distancing.

If you’ve suddenly found yourself working from home, when you’re used to going into the office, you may have noticed a change in your normal sleep habits. This is a common side effect of disruption to your daily routine, sleep experts at The Sleep Council have warned. According to the sleep charity's figures, over a quarter of Brits regularly experience poor sleep, but more of us may be affected at the moment, whether that's due to stress, changes to our daily lives or having less opportunity to exercise.

The good news, though, is that by making a few changes to your sleeping environment, you can improve your quality of sleep. If you’re craving uninterrupted shut-eye, try these four sleep hacks.

1. Declutter your bedroom

Keeping your bedroom tidy and free from clutter helps create a calm, relaxing environment. Start with the bedside table and banish all but the book or magazine you’re currently reading to a bookshelf or drawer. If your wardrobe is bursting at the seams, launder and pack away winter clothes now we’re moving into spring so there's enough space to put clothes away neatly at the end of each day. Use vacuum storage bags to make the most of the storage space under the bed.

Avoid storing your work laptop and any other IT paraphernalia in your bedroom to help you switch off at the end of the day. Keeping ‘work’ and ‘living’ spaces in your home as separate as possible will help you to define working and non-working times, and makes it more likely you’ll sleep better at night.

2. Get the temperature right

If your bedroom is too hot or too cold, you are more likely to experience poor sleep. Sleep experts say adults should be aiming for a bedroom temperature of between 16-18°C – if in doubt, invest in a room thermometer. You can pick one up for well under £10 on Amazon.

3. Let in some air

Research has shown that better air quality in the bedroom is linked to better quality sleep. This, in turn, makes you feel less tired and more able to concentrate the next day. Get into the habit of airing your bedroom each day by opening the windows to let fresh air in, providing it’s safe to do so.

If you suffer from hayfever, avoid opening windows in the early to mid-morning or in the evening now that we’re in the prime hayfever season of late March to September. It’s at these times of day that the air coming in through your window is most likely to be laden with pollen, and no-one wants to be sneezing when they should be snoozing.

4. Make your bed more comfortable

Making sure your bed is as comfortable as it can be will also help you journey to the land of nod – and stay there. Change and wash your bed linen, including pillow protectors, at least once a fortnight, which will also help to keep dust mites at bay.

The experts at the GHI recommend washing pillows twice a year and duvets once a year. If yours are overdue an appointment with the washing machine, now’s the time to take action. Make sure you arm yourself with the right know-how first.

GHI TIP: If you want to treat yourself to the feeling of freshly ironed bed linen without a hefty investment of time, turn the steam setting on your iron up to the highest setting, fold the duvet cover in half lengthways, and just iron one side.

https://www.goodhousekeeping.com/uk/house-and-home/household-advice/a32052477/working-from-home-sleep-insomnia/

This breathing technique can help you with insomnia

From iol.co.za

Covid-19 has been a stressful time for many people, which has led to many emotional and mental problems, including insomnia.
However, there are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed to help with insomnia.

One that has been used for many years is breathing techniques.

Dr Andrew Weil believes conscious breathing takes various forms. Each variety can be a useful tool for achieving a desired mental or physical state.

His method includes the 4-7-8 breathing technique, also known as “relaxing breath,” which involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

Weil believes that his 4-7-8 breathing technique can help with the following: reducing anxiety, helping a person get to sleep, managing cravings, controlling or reducing anger responses.

                                                   Anxiety can create insomnia. Picture: IANS

Although you can do the exercise in any position, Weil says it may be best to sit with your back straight while learning the exercise. Then place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. 

• You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
• Focus on the following breathing pattern:
• Empty the lungs of air
• Breathe in quietly through the nose for 4 seconds, hold the breath for a count of 7 seconds
• Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds. You can repeat the cycle up to 4 times

Other tips that can help with insomnia include:

Wake up at the same time each day. It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia you should get up at the same time every day in order to train your body to wake at a consistent time.

Limit naps. While napping seems like a proper way to catch up on missed sleep, it is not always so. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime. Napping can affect the quality of night-time sleep.

Do not eat or drink right before going to bed. Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. If you suffer from gastroesophageal reflux or heartburn.

https://www.iol.co.za/lifestyle/health/mind/this-breathing-technique-can-help-you-with-insomnia-46490383

10 Ways To Stop Anxiety From Infiltrating Your Dreams & Ruining A Good Night’s Sleep

From yourtango.com

Create good sleep and dream practices to prevent nightmares and sleepless nights.

Have you noticed lately that your dreams are permeated with a vague or not-so-vague sense of anxiety, dread, or foreboding?

Sometimes, the stress and panic from our days seep into our nights. The daily news is challenging at best and, sometimes, downright scary.
We used to be able to escape more easily, but now our ubiquitous devices follow us everywhere.
And, unfortunately, it does little to help our mental health.

An ancient curse says, "May you live in interesting times." Anyone who pays attention to the news knows that these are extremely "interesting times."

I find it an ongoing tightrope walk to find the healthy balance between sticking my head as deep as possible into the sand and staying informed enough to know what’s going on without living in chronic anxiety.

As a therapist, I can’t simply tell my clients not to talk about the events of the day or week that are upsetting them or turning their dreams into nightmares. But, I can titrate the news and protect my dreams in my private life.

I find that less is usually more for me — less news, less social media, and less 'round-the-clock checking my phone.

The key to knowing how to sleep better is by keeping a balance during our waking life and also keeping the barrage of politics, violence, and weather emergencies from interfering with our sleep and dreams.

Good sleep and good dream hygiene are critical so that your days don’t "haunt your midnight pillow" as Mary Shelly's did. When she wrote "Frankenstein," Shelly is known to have said that she practically dictated it word for word as she had dreamed it.

Good sleep hygiene means creating an environment conducive to sleep and peaceful dreams. Good dream hygiene means optimizing what you do have some control over at night, even though you can’t control your unconscious thoughts.

                                                            Photo: Zohre Nemati/unsplash

The following two lists give you some tips for both good sleep hygiene and good dream hygiene ,so that you can rest and renew at night.

First, here are the 5 steps to getting a good night's sleep.

1. Give yourself a media-free zone of at least an hour before going to bed.
This not only keeps the anxiety of the "interesting times" news at slightly at bay but also keeps the bright LED and blue lights at a distance.
If they shine into our retina, our brain gets the message to stay awake.

2. Make sure your bedroom is dark enough.
Any light seeping in through cracks in the blinds or the glare of your clock or phone can subtlety give your brain the message that it is awake time, and not sleep time.

3. Keep the temperature on the cool side.
Mid to low 60s is optimum for sleep. Better to be a little cool and snuggled under blankets than overly warm and awake.
Our bodies respond to messages of cocooning or hibernation with the production of more melatonin, a sleep-enhancing biochemical.

4. Meditate.
Speaking of biochemicals, stress produces cortisol, which we need for a fight or flight response, but not for rest and sleep.
Cortisol stimulates anxiety, so add some meditation to your day — even five minutes will help — to enhance relaxation.

5. Develop a consistent soothing night time routine that will signal your body that it is time to sleep.

The consistency of even a short ritual will cue your system to relax and let go.

For example, I brush my teeth, then put on my pyjamas, then read something non-stressful for 10-15 minutes, then turn off the light and repeat a mantra like, "I am safe, I am at peace, I will sleep soundly" for three to five rounds.

Now, here are 5 steps to keeping daily stress and anxiety out of your dreams. 

1. Use your dream journal to set an intention the night before.
Keep daily stresses out of your dreams by writing something like, "I will allow in and recall only the dreams that are in my highest purpose and best interest." Or, "I will be safe and protected in my sleep and dreams and screen out worries and anxiety."

2. Hang a dream catcher near your bed with the same intentions.

What Native tradition tells us that they are designed to do — they allow the good dreams to filter through the hole in the center and snare the upsetting dreams in their webbing.

3. Surround yourself, your bed, and bedroom with a bubble of light.
This is for safety, protection, and good boundaries. You can even pick your favorite most healing and protective colour.

4. Imagine closing a door in your mind before going to sleep, like a portal between worlds.
You can also add a phrase such as, "I close the door to unwanted intrusions in the night."

5. Strongly say the words "no," "no more," or "enough."
Say it out loud to your dream muse to give you a break!

Not all of us are experts in dream interpretation, but we can be self-care experts for the sake of our mental health. At the end of the day, we all deserve peaceful sleep and sweet dreams.

https://www.yourtango.com/experts/linda-schiller/ways-stop-anxiety-from-infiltrating-your-dreams-ruining-good-nights-sleep

Trouble sleeping? Don't worry — it's totally normal during tough times, expert says

From cbc.ca

If problems last more than three weeks, it might be time to change things up

With a global pandemic wreaking havoc on all aspects of human life, Dr. Sheila Garland says it's perfectly normal to be losing some sleep right now.
As a clinical psychologist at Memorial University, part of her research has been about the effects of devastating news on sleep habits.

She primarily followed breast and prostate cancer patients as they navigated their way through treatment, and up to one year after treatment ended.

Her research showed that after an initial shock, most people tend to adjust.
"[When] they get their feet underneath them again, for most people their sleep goes back to normal. But there is a proportion of individuals whose sleep does not go back to normal and those are the ones that I am concerned about," Garland said. "I imagine we would see the same thing happen here with the COVID crisis."

Increased anxiety can lead to short-term bouts of sleep disruption, and Garland said with the news being overwhelmingly dedicated to COVID-19, it's no surprise that people are reporting trouble sleeping.
The biggest tip she has for people is to disconnect 90 minutes before bedtime. Unplug the devices, sit in dim lighting and try to do something relaxing.

If at first you cannot sleep, rather than toss and turn, you should just give up.
"It's best to get out of bed. To stop trying. To break that sleep effort. Go somewhere else," she said. "And then just try again later."

Avoid electronic devices

The worst thing you can do, Garland said, is to pick up your phone.
Devices late at night are bad for two reasons. One — "They keep us engaged with the material we are reading. So our brain never really gets a chance to disengage. That's a bad thing. Our brain wants to disengage and fall asleep," Garland said.

The second issue is that your brain isn't trained to handle stress in the middle of the night.
"We don't make good decisions and we don't think very clearly at that time. So we could be making things worse at that time by engaging in the material," Garland said.

This unusual time could be make or break for some people's sleep habits.

With all the time in the world, some people might be inclined to sleep in later, thus causing themselves to stay up later and easing their way into unhealthy habits.
For people who already deal with bouts of insomnia, Garland said this pandemic could be a chance to hit the restart button and try new things.

Whatever you are going through right now, Garland wants to assure people that anything right now is a normal reaction.
"We consider it normative to have acute insomnia — which would be insomnia that lasts, you know, usually about two weeks or so — in response to any stressful event, and this would certainly classify as that."

https://www.cbc.ca/news/canada/newfoundland-labrador/insomnia-pandemic-sheila-garland-1.5520451

Can’t Sleep? Here are 5 Surprising Sources of Insomnia

From thesleepdoctor.com

Having a hard time falling asleep?
If so, you’re not the only one. Research indicates one in four Americans suffer from acute, or short-term, insomnia each year. This common sleep disorder includes symptoms like daytime fatigue, having a difficult time concentrating, and frequently waking up during the night. But insomnia is notorious for its best-known symptom: sufferers often have an incredibly hard time falling asleep at night.

Insomnia has been on my mind lately considering the emotional stress many people are dealing with as a result of the coronavirus outbreak.

Stress is often a catalyst for insomnia, and the weight of the stay-at-home orders, coupled with fears a loved one could potentially be affected by COVID-19 or an outcome of it, can be incredibly taxing.
I won’t be surprised at all if data later indicates cases of acute insomnia increased during this time period.

There are a number of ways insomnia can negatively impact your health, but the one thing I keep coming back to lately is how important quality sleep is — especially during a pandemic.
You might remember this stat from earlier this year: people who get 6 hours of sleep or less each night are 4.2 times more likely to catch a cold than those who get 7 hours or more.

In other words: not sleeping isn’t doing your immune system any favours.

I know it sounds like I keep beating the same drum but sleep is vital right now and I can’t say it enough.

That’s why this week I wanted to run through 5 surprising sources of insomnia you might not know about. Watch out for these pitfalls, and you should give yourself a better chance of avoiding a bout of insomnia.

Bed Confusion

This might be a new one for you.

Bed confusion is when your body fails to associate your bed with going to sleep. This typically stems from doing too many activities in your bed that are not directly related to sleep. Whether it’s reading, doing a crossword puzzle, having a late night snack, or surfing your favourite social media app, you’re better off not doing it in bed.

We are creatures of habit and we also learn cues. Remember Pavlov’s dogs? After some conditioning around cues, when he rang a bell they salivated.

We are not different. When we lay in bed, watch TV, scroll social media, and eat (often mindlessly, especially now), our brain and body start to respond to bed as a place to be activated, not a place to rest.

As a general rule, you want to reserve your bed for two primary reasons: getting sleep, and, sex. Do that, and you’ll help your body avoid bed confusion and creating behavioural anchors that don’t help you sleep.

Back Pain

Anyone who has dealt with back pain before knows it’s the worst. One small turn in the wrong direction can suddenly have your body feeling like it’s been stuffed into a trash compactor.
That lingering and often searing pain that accompanies back injuries can make it incredibly difficult to fall asleep and stay asleep — one of insomnia’s trademarks.

Two quick tips to avoid having back pain derail your sleep: for those not suffering from back pain currently, remember to stretch. Stretching each morning for five minutes, especially as you get older, can loosen up your back muscles. This will give you a head start on making sure your back doesn’t keep you up later at night. And for those who do suffer from back pain, try placing a small pillow behind your knees when you go to sleep. This should help alleviate some of the pressure on your spine.

And now that I mention it, your pillow plays an important role in curbing back pain, too. You should change your main pillow every 12-18 months, so if you’re looking for a new one, I recommend the pillow I sleep on, Everpillow.

Menopause

To all female readers, please keep in mind: you are especially susceptible to insomnia when going through menopause.
This has to do with menopause being driven by a drop in hormone production, including estrogen and progesterone.

Estrogen is known for being a hormone that regulates women’s reproductive function and menstrual cycle, but it also contributes to better sleep; higher estrogen levels are connected less sleep arousals during the night, as well as an easier time falling asleep.

Progesterone, on the other hand, helps prepare women for pregnancy. It also regulates mood, protects against anxiety, and contributes to a sense of calm. I often refer to progesterone as the “feel good” hormone; it’s been linked to increased production of GABA, a neurotransmitter that promotes better sleep.

Overall, hormones perform a delicate balancing act to help regulate mood, energy levels, libido and sleep — among other functions. Understandably, when there’s a decline in hormone production, it can throw off sleep patterns.

Maybe the most disturbing part of menopause for many women is hot flashes and bedtime and sleep is when they are often noticed most. It’s even worse when your bed partner is as hot as a heater too! One of the most useful sleeping accessories for hot flashes and hot sleepers is the Chilipad, I can’t tell you how many of my patients and friends swear by them.

Your Diet

What you eat also impacts how you sleep.
Researchers from Columbia University earlier this year found diets high in refined carbohydrates have been linked to a higher risk of developing insomnia. That means soda, sugary foods, white rice and white bread are all foods you should eat in moderation.

But what is the temptation when we are bored and stressed? Refined carbohydrates and sugar!

How do these interfere with quality sleep? The reason refined carbs can be a problem, the study indicates, is that the body releases insulin when blood sugar increases rapidly; when blood sugar drops, hormones like adrenaline are released, which may make it harder to fall asleep.

On the opposite end, diets that include a large amount of fruits and vegetables did not increase a person’s risk of insomnia. While containing sugar, the fibre in fruit helps better moderate blood sugar spikes than refined carbs.

Napping

Let’s be clear from the get-go: naps aren’t bad for you. In fact, a well-timed nap comes with a number of health benefits, including giving you an energy boost, helping elevate your mood, and improving your physical performance.

But the old phrase “everything in moderation” certainly applies here. You don’t want your nap interfering with falling asleep at night, but that can often be the case.

To make sure that doesn’t happen, you want to watch out for two things. First, keep your naps to the early afternoon, if possible. Anything after 4:00 p.m. threatens to make it harder for you to fall asleep at a “normal” hour. And second, stay away from taking long naps. Anything past 90 minutes, when REM sleep starts to take place, is too much time. You run the risk of not feeling like you need to go to sleep at night, even though your body isn’t completely rested.

Instead, 20-30 minute “power naps” are a great alternative.

Spend some time focused on eliminating or treating these sources of insomnia and you’ll find yourself sleeping better and feeling more rested in the morning.

https://thesleepdoctor.com/2020/04/04/cant-sleep-here-are-5-surprising-sources-of-insomnia/?cn-reloaded=1

Is My Fatigue Due to Stress or the Coronavirus?

From thecut.com

In the best of times, I’m an early-to-bed, early-to-rise person, and that much hasn’t changed. Sleep is the only respite my brain gets from worrying about COVID-19, and, even then, not always: Last night, I dreamt I had congestion and a cough, and struggled to hide it from people I passed at the supermarket. Many of us are currently experiencing nightmares, restless sleep and/or insomnia, and exhaustion that persists even after a decent night’s sleep.

Because “fatigue” is one possible coronavirus symptom and can precede more tell-tale signs like body aches and fever, I’ve worried that my tiredness means something, even as I know it’s very likely that it’s largely a result of stress: Along with fight and flight, fatigue is also one of the body’s evolutionarily adaptive responses to stress. (There is also freeze and flooding of emotions — all Fs!)

For everyone else who is tired all the time now, and worried about what that means, I got in touch with Andrew Varga, a neuroscientist and physician at the Mount Sinai Integrative Sleep Centre, and Curtis Reisinger, clinical psychologist and corporate director at Northwell Health, to learn more.

                                                                 Photo: Getty Images

If I’m tired all the time, does that mean I could have coronavirus?

As is the case with chest tightness, or a cough, or any other single symptom, it’s hard for doctors to make a definitive diagnosis — especially when we still don’t have enough tests. And because fatigue can be a symptom of a number of things (many of them unrelated to your physical health), it’s not a reason to panic. “If you get more symptoms, so it’s not just the fatigue, but fatigue plus body aches plus a cough and a fever, that’s worrisome,” says Varga. “Chest tightness alone, fatigue alone — those are less concerning that you’re about to become really sick.”

So if I’m not sick, why am I tired every day?

Okay, yes: Many people likely have a pretty good guess as to an answer here. Many essential workers are overworked and underpaid, often with fewer resources available when they do feel sick. Parents are tired because they are parenting all day every day without the relief of school and/or child care. But I work from home, on my couch, and I don’t have kids, so what’s my excuse?

First, says Reisinger, it’s important to understand there are different types of fatigue. There’s physical fatigue, like you might experience after a long run or playing sports. That kind can lead to achy muscles, but it’s usually pretty good for sleep.

There’s mental fatigue, like you might get after doing your taxes or something similarly … taxing. Unless you’re an infectious-disease modeller, this probably isn’t the most likely culprit for your persistent exhaustion at the moment. “When you get mental fatigue, you may jump up in the middle of the night and think of a solution,” says Reisinger, but otherwise, your sleep stays pretty regular.

What’s most troubling, says Reisinger, is the third form of fatigue: emotional. When we’re on high emotional alert — worrying for ourselves, our families and friends, the world at large — we use up a lot of brain energy, and we tend to have a harder time recouping it. “Emotional fatigue is the one that’s going to wake you up at three in the morning or give you insomnia — either you can’t get to sleep, or you wake up in the middle of the night and you can’t get back to sleep,” he says.

Without intending to, many of us play into our emotional fatigue through a process of “rehearsal,” says Varga. “If you’re stressed about things during the day, there’s this tendency to kind of rehearse the things that are stressing you out right as you’re lying down in bed, and that kind of rehearsal can prevent you from falling asleep,” he says. Getting into bed and mentally paging through every worst-case coronavirus graph you’ve ever seen? Not such a good idea, apparently.

So how do I manage — or prevent — emotional fatigue?

Sleep is hugely important to our immune function, which makes it all the more frustrating when we can’t seem to get enough of it. There are a number of tips Varga and Reisinger suggest for those struggling with emotional fatigue, and the resulting poor sleep quality, right now.

1. Practice consistency: Get in bed at the same time every night, and get up at the same time every morning, as much as humanly possible.

2. No screens for an hour before bedtime. It’s hard, but avoiding your phone/laptop/iPad before bed benefits you in two ways: It gives you a break from the endless news cycle, and it gives your eyes a break from blue light, which Reisinger says promotes wakefulness: “Incandescent, red-spectrum lights are more like a sunset, and blue is more like a sunrise.” Reading a book by lamplight: good. Reading a book on your phone: not the best if your main goal is to sleep.

3. Instead of phone time before bed, try relaxation techniques. These can include deep-breathing exercises, progressive muscle relaxation, meditation, or taking a hot shower or bath.

4. Avoid relying too heavily on alcohol. While available evidence suggests we as a nation are not heeding this advice, Reisinger warns that using alcohol as a sleep aid (or a response to emotional fatigue) leads to a “rebound effect,” where sleep is disturbed once the alcohol is metabolized.

It’s also important, I think, to be understanding with ourselves for being tired or cranky or emotional as this crisis unfolds. These events may be painful in ways we don’t even realize, says Reisinger.

“Some of the people who will be most affected by this are people with emotionally abusive histories and/or trauma in their past,” he says. “Often, these types of things tap into the same sort of emotional areas of the brain, so they just can’t sleep, and they don’t know why.”

At the moment, some stress and emotional fatigue is unavoidable, but practicing consistency and limiting our news intake, especially before bed, are perhaps the best things we can do to keep it manageable.

https://www.thecut.com/2020/04/fatigue-coronavirus-symptom-or-stress.html

The 8 tips to sleep better and beat coronavirus insomnia

From thesun.co.uk

FROM the fear of catching coronavirus to empty supermarket shelves - many people are struggling to sleep amid the lockdown.
And it's not surprising, given the uncertainty surrounding the unprecedented situation we find ourselves in.

However, a night of tossing and turning can not only leave you feeling sluggish and bleary-eyed - but, in the long run, it can impact on your physical, mental and emotional health too.
And while there is currently no life hack that stops you from getting coronavirus, we do know that sleep is essential in helping our bodies stay healthy.
This is why, more than ever, we all start making a few changes to make sure we're at our top form each day as we face another day in lockdown.

Here, we take you through some of our top tips to help you drift off into the land of nod and beat coronavirus insomnia...

1. Ditch your phone

Many of us will be glued to our phones at the moment - whether it's to keep up to date with the latest coronavirus news or to stay in touch with our friends and family during lockdown.
However, phones or tablets that emit blue light have been shown to disrupt melatonin levels – the hormone that regulates our sleep/wake cycle.

Silentnight's sleep expert, Dr Nerina Ramlakhan, recommends turning off all electronic devices 90 minutes before going to bed.

This is not just to get a good night's kip – studies show a connection between overuse of phones and depression and anxiety.

She says: "Information overload and constant connection can negatively impact your mood.

"While it might be tempting to cuddle up with your iPad at the moment, make sure you allow your brain to switch off in the evenings.
"Avoid social media accounts and emails for 90 minutes before bedtime. Instead read a book, listen to relaxing music and have a bath using relaxing essential oils.
"A regular wind down routine like this will reduce feelings of anxiety and allow your mind to relax; making sure you get a good night’s sleep and preparing you for the day ahead."

2. Stay cool

You might feel like having a warm, cosy house is one of the only comforts at the moment – but this can actually disrupt sleep.
This is because central heating systems dry out the mucous membranes, making you more thirsty during the night.
Dr Neil Stanley, ex-chairman of the British Sleep Society, says the optimum temperature for a good night is 18C or lower.
We need to lose around 1C of our internal body temperature, which sits at around 37C - to drift off.
If you're in a room that's too warm, your body can't dump that excess heat - and that means that your sleep will be disturbed.
Turn the heating off in your bedroom and instead use duvets, blankets and breathable bed linen to help regulate your body temperature.

3. Be careful with coffee

We're all guilty of knocking back coffee throughout the day to keep us going - especially while we're trying to keep ourselves going while working from home.
However, time is of the essence when it comes to your caffeine hit - as if you drink it too early or too late in the day it can stop you sleeping.
Dr Sarah Brewer, a registered doctor and nutritional therapist, believes that most of us are drinking coffee at the wrong times of the day - from our first cup (which is too early), to our last (which is too late).

She said: "Caffeine is the most widely consumed stimulant in the world and mainly works via adenosine receptors in the brain.
"This produces an alerting effect by increasing the release of some brain chemicals. Caffeine increases focus and reduces the perception of fatigue.
"By blocking adenosine receptors, it prevents the relaxing responses produced by adenosine and interferes with your ability to wind down and sleep.”
She recommends that you have your final cup of coffee no later than 5pm - although chronic insomniacs might want to stop the caffeine consumption at lunchtime.

4. Make kids sleep on their own

Lots of parents will be spending 24/7 with their kids at the moment - after the Prime Minister shut schools to cope with the coronavirus outbreak.
But this doesn't give them an excuse to cuddle up in bed with you, and this may actually be detrimental to yours - and their - sleep.
Not only will their wriggling likely keep you up, letting a child sleep with you can stunt their development.
Siobhan Freegard, founder of ChannelMum recommends giving your child a nightlight if they can't sleep in their own room.
She says: "Soothing nightlights can be a big help for anxious children who are scared of the dark and come though to escape it.
"Choose one that plays soft music and dreamy patterns to aid their sleep."
According to the above chart posted on Lifehacker, children should go to bed by a certain time... and it all depends on when they woke up.

5. Don't eat before bed

If you've managed to get some good grub during your once-a-week trip to the supermarket or a tasty takeaway that was left on your doorstep - make sure you don't eat it right before bed as this can really upset the body's sleep cycle.
Experts say you should avoid eating within three hours of bedtime to "avoid indigestion, acid reflux and even nightmares".
Helen Bond, registered dietitian, recommended the best snacks, including vegetable sticks with tzatziki, toast with salt nut butter and popcorn if the late-night munchies hit.

She told The Sun Online: "It’s best to avoid snack foods that are highly processed or refined.
"As well as being high in saturated fat, sugar and/or salt, they’re often low in nutrients and loaded with calories, and very moreish which makes it harder for us to control our weight."

6. Avoid booze

For lots of people, a glass or two of wine, or a sip or two of brandy before bed will be the great way to celebrate the end of a week in lockdown.
However, this might hinder your sleep regime because alcohol blocks tryptophan - an amino acid that helps you sleep - from getting to the brain.
Professor Malcolm von Schantz, from the University of Surrey, says: "Alcohol has a weird effect in that it makes it easier to fall asleep, but it makes it harder to stay asleep and it affects the quality of our sleep."

7. Shower at 8.30pm

A recent study has found that taking a warm shower 90 minutes before bed can help people nod off 50 per cent faster - and increase their total sleep time by 15 minutes.
This is because hot water dilates your blood vessels, improving your skin’s ability to lose excess heat.
And this helps your body to reduce its core temperature - a process that is key to falling asleep easily.
The researchers, from the University of Texas in Austin, said: "The temperature cycle leads the sleep cycle and is an essential factor in achieving rapid sleep onset and high efficiency sleep."

https://www.thesun.co.uk/news/11296619/tips-sleep-better-beat-coronavirus-insomnia/

How to Fall Asleep, Naturally

By Dr. R.E. Freedman

Sleep is an important factor in the recovery process of intrusive anxiety. When one is plagued with exhausting symptoms of anxiety, they often find it difficult to fall asleep at night. A racing mind may become very active at the end of the day, especially when silence provides the perfect stage for worries to surface. It's not difficult to turn off a racing mind once you understand what is required to fall into a good night's rest. The bonus is you will awaken feeling calmer in the morning and more able to enjoy your day.

Regimen for Falling Asleep
The process for falling asleep at night begins in the morning hours of the day. When you awaken it is time to begin your natural regimen which will result in a sound and deep sleep at night. This is predicated upon what you do during the day and the nutrition you ingest all day long.

Science of Nutrition and Sleep: Amino acids are the precursor to Serotonin (the feel good chemical in the brain). To build amino acids one must eat a lean protein (chicken, fish, meat, dairy, etc.) with every meal and snack. To release the Serotonin, in order to feel sleepy at bedtime, it's suggested to eat a complex carbohydrate (toast, bagel, dry cereal, etc.) without a protein at this time. Result: A sleepy, calm and simple way to fall into a sound night's rest.

Exercise: The body craves movement during the day and this ensures a good night's sleep and a simple way to easily fall into sleep. Outdoor exercise is preferable because fresh air is stimulating and sunlight (even on cloudy days) boosts Serotonin in the brain. It is always brighter outdoors that indoors and this contributes to Serotonin building in the brain. Small children fall asleep as soon as their head touches down on their pillow because they play outdoors during the day. As adults we forget to "go outside and play," spending too much time at our desks, in front of computers. Take a break, early in the day and walk outdoors. Warning: It can be addictive, because you will feel better and sleep more soundly at night.

Lighting: Lighting plays a large role in feeling sleepy by bedtime. The sun goes down and the bright lights go on in our homes, malls and streets. This interferes with the body's production of Melatonin, which in turn interferes with our ability to fall asleep. Early evening is the time to turn down the lights. Allow the body to adjust to night and it will naturally begin producing more Melatonin, giving you the naturally sleepy sensation. Also, if you awaken during the night, don't reach for the bathroom overhead light, which will instantly cut off the production of Melatonin? Try a softer light to keep the sleepy sensations going without much interruption.

Bedroom Environment: The bedroom should become a cosy and calm place that naturally induces a relaxed sensation in both mind and body. A cooler temperature should prevail in the bedroom because the body temperature falls just before falling asleep. This is why we recommend cracking the window a bit to allow this process to take place within a cooler environment.

Mindset: Your mindset is everything when going to bed at night. If you worry all day long about falling asleep at night, you might be training your brain to worry, which is counterproductive to relaxation and sleep. Being completely relaxed is about letting go. It's the absence of "trying" to do anything. In fact, giving yourself permission not to sleep will actually ensure you falling to sleep much more rapidly. It's a paradox and an old trick that works incredibly well.

Listening: In order to cancel out the noise in your head, caused by a racing mind, you might want to focus on outside sounds. We all have experienced those far away sounds, way in the distance, that surround the home and filter in if we pay attention. Birds, trees rustling, a train in the distance, rain on the roof and all the other sounds of nature and even the city. This takes your mind out of your inward thoughts and gives it something neutral to focus upon. This neutrality is perfect for letting go and dozing into sleep.

Learning to value and protect your sleep makes it a healthier and more nurturing experience. With a few simple changes, sleeping well becomes your new habit. This is a behaviour that is worth engaging in and will bring you extraordinary benefits. It's the pure and natural approach to feeling stronger, aids in eliminating intrusive anxiety and provides an experience that continues to build a stronger mind and body. Your body, your mind and your entire sense of well-being will benefit in a myriad of ways. You'll not only find that it's easier to fall asleep but look forward to your new regimen of rest and relaxation.

https://ezinearticles.com/?How-to-Fall-Asleep,-Naturally&id=10257128