Battling Insomnia? Here Are 6 Tips To Improve The Way You Sleep Every Night

From sg.asiatatler.com

Living in the coronavirus era has brought about a number of significant changes in our lives. This includes wearing face masks whenever we’re outdoors, shelved travel plans, no social activities and a new work-from-home culture that has swept the globe. Ultimately, this means we have had to make adjustments to our daily routines and if you’re anything like me, one of the downsides of this is a disrupted sleep cycle.

My relationship with sleep has always been rocky and this goes way back to my university days. Granted, my lifestyle wasn’t exactly the best. I had many late nights due to schoolwork and my then-active social life. I tried multiple ways to combat this problem, including sleeping with the TV playing in the background; tiring myself out with evening workouts; waking up earlier; and so on. I also tried sleep aids like Zzzquil, a product that contains melatonin (which helps regulate sleep cycles) and sold in pharmacies in the US. It worked. Eventually, I didn’t need it anymore after graduating and returning to Singapore.

But since I’ve started working from home again due to the circuit breaker measures, the no-sleep monster has slowly crept back into my life. There were nights where I could only fall asleep sometime between 2 am to 5 am in the morning. But I’m not the only one encountering this phenomenon during this period. In fact, it’s normal to feel worried, stressed and anxious during unprecedented times like this.

“This could be related to ‘cabin fever’. Being stuck at home, and having less work, less business, less revenue, and perhaps more work stress, could produce more of the stress hormone known as Cortisol.

Therefore, the result is poorer sleep quality and sleeplessness,” said Dr Kenny Pang, ear, nose and throat (ENT) specialist of Asia Sleep Centre, in an e-mail interview.

Ideally, a working adult should develop regular sleep patterns, and try to sleep from 11 pm to 7 am daily, added Dr Pang. Getting about seven to eight hours of sleep each night would be perfect. “On weekends, you may get a little more sleep and wake at 8 am, this is to ‘repay’ the sleep debt,” Dr Pang said.

This time around, I decided to tackle the problem head-on and find long-term solutions that could work for me. The fundamentals are these: developing a routine and committing to it. Along with advice by Dr Pang and wellness experts from Amanpuri and Sangha Retreat, here are my tips for the best night's sleep you can have.

1/6 Do some relaxation exercises

Practising a bit of yoga and meditation before bed is an excellent way to calm the mind and body. Since my regular barre studio is temporarily closed, I had to find at-home workouts to try. I downloaded the Down Dog yoga app, which has various types of practices for different objectives. Go for their restorative or gentle flow options; they work best if you wish to relax your muscles before you call it a day.
 
Otherwise, just relax and meditate instead. “Meditation can also improve your sleep by reducing stress levels, which is the number one enemy of a good night’s sleep, and boosting your melatonin levels, the critical chemical for creating restful sleep,” said Grace Zhu, life coach at Sangha Retreat. She added that "this will ultimately work to prepare the body for better sleep as well". Try these apps to help you get started.

2/6 Wear a sleep mask

Blocking out light in the bedroom is a great sleep habit to keep. As Dr Pang wrote in his book, Sleep And Snoring Matters: “Keep the bedroom dark enough to facilitate sleep. Melatonin levels in the blood start to rise by about 9 to 10 pm and peaks by 1 am to 2 am. It helps to have a dark environment for sleeping.”
I recently started wearing an eye mask to bed once again (This was also a method I used back in university.) and found that it has definitely improved my sleep. My favourite is the silk eye mask by Lilysilk.

3/6 Put on comfortable sleepwear

Stick to a routine and prepare yourself for bed at the same time each night. One way to do that is to slip on some comfortable nightwear to introduce sleep mode. Throw on some soft, breathable PJs or even a silk pyjama set to match your eye mask and you’re all set for dreamland. I like sleeping with a silk pillowcase as well—it feels luxurious and you won’t wake up with bad hair. Remember to wash it regularly to prevent any acne breakouts.

4/6 Drink some tea

Yes, sipping on tea does help with sleep issues. But make sure you’re consuming tea without caffeine. I usually make a cup using Chamomile teabags by TWG or T2 as they’re the easiest to prepare. Another option is to have some herbal tea before bed.

“Herbal teas are non-addictive and can really work well when you find the right one for you,” said Kimberly Rose Kneier, immersion manager and Traditional Chinese Medicine specialist at Amanpuri’s holistic wellness centre. She also recommended herbal tea that contains the Schisandra fruit, which helps with adrenal fatigue, digestion and is great for sleep; milky oats-infused tea and suan zao ren tang, a popular Chinese herbal formula often used to treat insomnia.

5/6 Use scents

I’m all for the idea of using scents to boost or alter your mood for the better. Therefore, it’s especially important for me to turn my bedroom into a comforting space by using a combination of fragrance products such as candles and diffusers. You can also apply sleeping masks that include ingredients such as lavender, which has been clinically proven to slow down the nervous system, to help put you to sleep. Try Laneige’s lavender-infused Water Sleeping Mask or the Perfect Nacht Sleeping Balm, formulated with essential oils, by Bynacht. Before I rest my head, I also give my pillow a few spritzes of This Works' Deep Sleep Pillow Spray.

6/6 Have a balanced diet

This may be the most important tip yet it's also the most challenging to achieve because of the myriad gourmand options that we have, especially during this period where delivery options are aplenty. But Gaby Luo, a nutritionist from Sangha Retreat, offers some words of wisdom.

She shared: “It is very complicated to link diet and sleep directly together, but we know that a balanced diet is the base for a balanced hormone system, which moderates sleep quality. Insulin is one key factor that affects sleep quality. This explains why it is hard to fall asleep when you are hungry, as your insulin and blood sugar levels are both too low. I suggest having three servings of fresh vegetables and two servings of protein-rich foods for your dinner; if you are still not satisfied, add an additional portion of legumes.”

However, sleep is not solely affected by our diet, thus there is no individual food that can directly contribute to your sleep quality, she added. If you're able to narrow down your problems with sleeping, then you can enhance your diet to address those problems, resulting in better sleep quality.

https://sg.asiatatler.com/style/6-ways-to-improve-the-way-you-sleep-every-night

How to figure out the cause of your insomnia and resolve your sleep troubles

From insider.com

If you have trouble falling asleep, staying asleep, or both, you may have insomnia. It's a common condition, but comes with a wide range of possible causes.

For example, if you suffer from occasional bouts of sleeplessness, it's probably due to stress, an irregular sleep schedule, or unhealthy habits before bed.

But if you're suffering from insomnia more frequently, over a few months, the cause could be an underlying physical condition, mental health issue, or side effect from medication.

Here's what you need to know to get to the root of your sleeping troubles.

    Looking at your phone screen before bed may contribute to insomnia. WeAre/Shutterstock

Poor sleeping habits

An irregular sleep schedule is one of the main causes of sleep troubles.
For example, irregular sleep caused by abnormal shift work has been linked to higher rates of insomnia. Though it may be more difficult for night shift workers, people should try to go to bed and wake up at the same time every day, even on the weekends.

This can help your body establish a sleep routine by regulating your circadian rhythm, the internal clock that makes your body feel sleepy or awake at certain times. Having a predictable schedule helps your body prepare for sleep at the right time.

In addition, any stimulation before bed, such as working or doing a stressful activity like paying the bills, can make it difficult to fall asleep. Using screens at night will also harm sleep, since the blue light in tablets and smartphone screens inhibits the production of melatonin, the hormone that makes us sleepy.

Instead, it's better to establish relaxing habits before bedtime. "Take a hot bath or drink a cup of chamomile tea, which can be helpful in slowing your mind and body down," says Nate Favini, MD, medical lead of Forward, a preventive care practice.

Unhealthy diet or substances 

There are also certain foods and substances that can make it more difficult for you to sleep:

• Nutrition. A 2019 study found that eating lots of refined carbohydrates — for example, white bread instead of whole grains — and products with added sugar can make insomnia worse. 
• Alcohol. Though it may seem like having a drink makes it easier to fall asleep, alcohol actually reduces the quality of sleep and can leave you feeling drowsy. It also disrupts your circadian rhythm, which can contribute to insomnia, according to a 2019 study. 
• Caffeine. Many people turn to caffeine to stay awake, so it's no surprise that it interrupts sleep. One study found that 400 mg — that's about four 8-ounce cups of coffee — as much as six hours before bed can contribute to poor sleep.
• Nicotine. A 2019 survey of more than 26,000 people found that smokers reported more disturbed sleep than non-smokers, which can contribute to insomnia. 

Stress

Acute insomnia, which usually only lasts for days or weeks, is closely associated with high levels of stress.

Insomnia can be caused by hyperarousal, or when your brain has trouble turning off. Stress is an aroused state, in which your hormones and thoughts are flowing at high speed, so it can interfere with the calm mental state needed for sleep.

A big project at work, financial troubles, or a nasty argument are all examples of stressful life events that can keep you up at night. For example, a 2018 scientific review found that having a high-stress job was associated with higher likelihood of insomnia.

Another 2017 study of nearly 25,000 workers found that those with more job strain — defined as having lots of stress and low levels of control — were more likely to experience insomnia.

Depression or anxiety 

About 50% to 80% of people that visit a psychiatrist report trouble sleeping, compared with 10% to 18% of the general population.

While not everyone who visits a psychiatrist has a mental illness, about 40% of people with chronic insomnia — sleep troubles occurring at least three times a week for three months — will have a mental health condition, such as depression.

For example, depression can cause insomnia, and both conditions can exacerbate symptoms of the other, leading to a vicious cycle. Anxiety can also cause insomnia. In fact, trouble sleeping is one of the most common symptoms of anxiety. 

A 2016 study of college students found that people with anxiety were more likely to have insomnia and poor sleep quality. As a result, more than half of people with anxiety reported excessive daytime sleepiness, compared to 30% of people without anxiety, the study found.

Pregnancy 

Insomnia during pregnancy is common.

In fact, up to 78% of pregnant women experience insomnia, and it occurs most often during the third trimester.
Many factors contribute to trouble falling asleep and staying asleep during pregnancy, including:

• Hormonal changes
• Physical discomfort
• Frequent need to use the bathroom
• Anxiety about labour or life changes

Although insomnia during pregnancy is common, the condition usually resolves after delivery. Having a good sleep hygiene routine, and increasing physical comfort by using extra pillows or lying in a different position can help pregnant women sleep better.

Overall, women are 40% more likely to suffer from insomnia than men. They're especially at risk during times when their hormones are changing, as in pregnancy, and menopause or menstruation may also affect sleep.

Medical conditions 

There are many health conditions that can cause insomnia — especially sleep disorders.
Sleep apnea is a condition that causes a person to suddenly stop breathing during sleep. According to a 2019 scientific review, 38% of people with sleep apnea have insomnia.

A 2019 study found that treating both conditions together — beginning with cognitive behavioural therapy and then introducing a CPAP machine to address breathing troubles — can lead to a reduction in insomnia symptoms.

In addition, restless leg syndrome causes twitching in the legs, and since movement in the legs is often worse at night, it is a common sleep disorder.
Roughly 48% to 60% of people with restless leg syndrome have insomnia. Cognitive behavioural therapy can also help treat insomnia that occurs with restless leg syndrome.
Other physical ailments that can cause insomnia include:

• Hormone and thyroid disorders, such as hyperthyroidism
• Neurological disorders, including Parkinson's disease
• Acid reflux, or indigestion
• Chronic pain
• Asthma

Medications 

The side effects of many common medications can also contribute to insomnia.
Medications that may cause sleep trouble include:

• SSRIs: Selective Serotonin Reuptake Inhibitors (SSRIs), commonly used to treat anxiety and depression, can cause new insomnia in 17% of users, according to a 2017 study. 
• Blood-pressure medications: Alpha-blockers and beta-blockers are common types of medications used to treat high blood pressure. Alpha-blockers are thought to reduce REM sleep, while beta-blockers reduce the secretion of melatonin, a hormone that makes you sleepy. 
• Steroids: Steroids, including those used to treat arthritis, can make it difficult to fall asleep, so it's recommended that people take these medications in the morning. 

The bottom line

Although some occasional sleep troubles are normal, Favini says you should talk to your doctor if your inability to fall asleep or stay asleep starts interfering with the ability to live your life, and impacts your work or relationships.

Together, you and your doctor can figure out what exactly is causing your insomnia, and the best way to help you get better sleep.

https://www.insider.com/what-causes-insomnia

How to use bathing to combat your quarantine stress and insomnia

From dazeddigital.com

Doctor and bathing historian Dr Barbara Kubicka shares the tips she’s learned from studying thousands of years of baths

It’s not been an easy past few months. Lockdown has brought uncertainty, chronic stress, and concern for the health of our family and friends. The major disruption to our usual routines has triggered an increase in headaches and migraines, while being more sedentary than ever has interfered with the quality and patterns of our sleep. Meanwhile strict social distancing means we are likely not getting the usual amounts of physical touch which brings with it a whole host of consequences on our mental and physical well being.

Now more than ever it’s important to take the time to look after ourselves, and one solution that might help you alleviate some of that quarantine anxiety and insomnia could be as simple as taking a bath.

Dr Barbara Kubicka is a medical doctor who specialises in aesthetic medicine and the author of The Bath Project - The Art and Science of Bathing, a comprehensive study of the history, cultural significance and therapeutic process of bathing from a physical and mental perspective. Dr Kubicka’s journey into the culture of bathing started from an interest in skincare and her questions around why our bodies are often overlooked in favour of our faces.

"The skin on our face that most people give the most time and attention to is only 5 per cent of the whole skin's surface, where the other 95 per cent of the skin is neglected,” she says. “Through research I soon learnt that a bath can be a great medium for looking after the skin by adding certain ingredients to water. Further exploration led me to understand that the bath itself has amazing properties and health benefits.”

Dr Kubicka’s research led her on a time-travelling journey from ancient China where herbal baths were used for different health issues like skin conditions, colds, and rheumatism to Russia where the Banya has for centuries been used to strengthen the immune system. The Finnish have used saunas for years to support childbirth while in the Hindu culture, she says, bathing has more spiritual healing meaning and has been used in forms of rituals for all possible physical and emotional issues. “Every culture brought something different to the contemporary bathing ritual. You can use elements of all of them,” she says. “From bathing in hot mineral springs like the Japanese Onsen, to the use of skin scrubs and steam rooms like in hammam with the addition of herbs and the use of hot and cold water to stimulate the immune system.”

Here she explains how bathing can help alleviate mental and physical stress and shares her best tips and tricks for getting the most out of your bath.

                                                                  Scarface

HOW BATHING CAN HELP FROM A PHYSICAL PERSPECTIVE

“Bathing in warm water, especially with the addition of magnesium, relaxes muscles, opens capillaries and reduces blood pressure. This will influence the state of body homeostasis and allow the reduction of tension,” says Dr Kubicka. “Feedback from the body reaches our mind and our nervous system automatically calms down. It switches from sympathetic to a parasympathetic nervous system.” What this means, she explains, is that the secretion of stress hormones like adrenaline and cortisol is going down, allowing rest and digestion. “The heart rate decreases, the digestive enzymes are activated helping increase digestion and absorption and finally our pupils are constricted to reduce the amount of light going in.”

HOW BATHING CAN HELP FROM A MENTAL PERSPECTIVE

As she has explained above, the body’s automatic response to the physical experience of bathing involves the switching from sympathetic to parasympathetic nervous system and it is this which helps reduce stress reaction and anxiety. “Sympathetic system in our brain uses neurotransmitter acetylcholine and that is what is responsible for a relaxed feeling. It is the same neurotransmitter that is triggered by alcohol which explains why a small amount of it can give a sense of ease and letting go. So instead of a drink have a soak.”

                                                                           Cleopatra

WHEN IS THE BEST TIME TO TAKE YOUR BATH?

If you are looking for a stimulating bath that would wake you up and energise you for the day, Dr Kubicka says that the morning is a good time but it has to be a cooler bath, especially on a hot day.
A warm relaxing bath should be taken in the evening. “In Japanese Culture onsen is to be experienced after coming from work to literally wash the day away and to be able to enjoy the evening meal and time with family,” she says.

If that is not possible another option could be a later bath preferably an hour before going to sleep. “Warm water will relax your body and elevate body temperature – coming out of the water the drop in body temperature will trigger a brain response as natural hibernation. When we fall asleep our body temperature naturally reduces, if that happens without being asleep it triggers automatic response of sleepiness. In this case it’s easier to fall asleep after having a bath and sleep will be deeper.”

HOW TO MAXIMISE YOUR BATHING EXPERIENCE

The most important thing Dr Kubicka says is to make sure to set aside at least 30 minutes for yourself. Take your time to run the bath using ingredients like salts, aromatherapy oils and herbal infusions. Her book also includes many recipes you can follow.

The bath itself should last about 20 minutes and the optimum water temperature should be between 38-41 degrees. Use a low light and if you can scented candles to stimulate your senses further, listen to relaxing music, shut the door and switch your phone and mind off if you can. “Focus all your attention on the information that comes through your senses – smell, touch and vision. After the bath take 5-10 min to relax or get ready for a good night’s sleep.”

https://www.dazeddigital.com/beauty/body/article/49323/1/how-to-use-bathing-to-combat-your-quarantine-stress-and-insomnia

Ask the expert: Sleep and stress during a crisis

From msutoday.msu.edu/news

Stress — and how it affects sleep cycles — is taking its toll during the COVID-19 health pandemic. Not everyone has the early morning wake-up calls to get to the office on time but regardless of schedules, people are sleeping less and stressing more.
Kimberly Fenn, professor of psychology at Michigan State University, says that lighter sleep, unusual and vivid dreams and insomnia symptoms are results of stress — and unsurprisingly, what many people are experiencing. Beyond feeling fatigued, a lack of sleep can hinder the immune system — which no one can afford in a health crisis.
Fenn, also the director of MSU’s Sleep and Learning Lab, answers questions about sleep under stress and offers her tips to getting a better night’s rest.

How does stress affect sleep?
Stress can have profound effects on sleep. Notably, stress can exacerbate insomnia symptoms and disrupt an individual’s ability to fall asleep or maintain sleep throughout the night. There is also evidence that stress impacts the quality of sleep, making it more likely to spend time in lighter stages of sleep. Finally, stress has a severe impact on cardiovascular function both during waking and sleep. Individuals who are experiencing high levels of stress tend to have a higher heart rate during waking and sleep and a lower heart rate variability during sleep.

How might social distancing and the state of the world cause unusual dreams for people?
Social distancing, per se, is likely not affecting dreams. However, this is a period of time in which many — or perhaps, most — people are experiencing high levels of stress.

One consequence of extreme stress is that during sleep, individuals are more likely to stay in lighter stages and more likely to wake up in the middle of the night. Vivid or unusual dreams are most likely to occur during rapid eye movement sleep. Although people have vivid dreams in this sleep stage on a normal night, they may be having more of these dreams right now and may simply be more likely to wake up in the middle of a dream and therefore more likely to remember it.

Why is sleep important during a pandemic?
Sleep is important during a pandemic primarily because it is critical to overall health. Most importantly, sleep deprivation can directly impair health and immune function. That is, when individuals are not obtaining sufficient nightly sleep, their ability to fight off a viral infection is reduced. This means that if individuals are exposed to COVID-19, their bodies may be less able to fight against it if they are sleep deprived. In some cases sleep deprivation does affect the severity of the virus.”

There are reports of people having more vivid, odd dreams during the pandemic. What are dreams, and what does it mean to process emotions and thoughts through your dreams?
Dreams are a unique state of consciousness in which individuals experience vivid perceptual images, emotions and other sensory content. Dreams that occur during REM sleep tend to be highly emotional and often bizarre. The reason that they are emotional is due to neural function during REM dreams. There is an area of the brain called the amygdala that in the waking state, responds to emotional stimuli (particularly fearful stimuli). The amygdala is highly active during REM dreams which can explain the emotional content of the dreams.

Vivid dreams are likely not the sole cause of unrestorative sleep right now. It is highly likely that extreme stress is causing sleep to be less fulfilling right now.

What might some remedies be for getting a better night of sleep?
Unfortunately, there are no magical ways to improve sleep but there are some basic recommendations for optimal sleep hygiene that many people to do not observe and that can improve the ability to fall asleep, maintain sleep and improve sleep.

First, it is important to recognize that the root cause of insufficient or unrestorative sleep is likely stress, anxiety or worry during this pandemic. Targeting this anxiety will likely have strong downstream benefits to sleep. I would first recommend that individuals engage in activities that reduce this stress. Exercise can be extraordinarily beneficial in reducing stress and improving sleep. Starting or continuing a meditation practice can also help calm the mind, reduce rumination and help initiate sleep.

In addition, there are several recommendations we have for obtaining optimal sleep at all times:

1. Cool. Temperature has a profound effect on sleep. Ambient temperature should be no more than 67 degrees during the night. Temperatures between 60 to 67 degrees are optimal.

2. Comfortable. Remember to pay attention to your sleeping environment. This means everything from your mattress and pillow to your sheets to the clothes you wear during the night. At the extreme level, if your mattress or pillow puts stress on your body or even causes pain, this will lead to more nightly arousals and less restorative sleep.

3. Quiet. We sleep better in quiet environments and environmental noise can obstruct sleep. Often, we cannot control the noise in our environment. For example, individuals who live in large cities may be subject to daily environmental noise. However, we can work with our environment. If your environment is noisy, you may want to try ear plugs. I would also recommend using a white noise machine that will mask some of the noise and help to maintain sleep.

4. Dark. Light is the primary cue to your body that it is time to be waking so you want to minimize the amount of light in your sleeping environment. If your environment has a lot of light due to factors that you cannot control, you might want to consider a sleep mask.

5. Prepare your body for sleep. This is a broad category, but we engage in a lot of behaviours that disrupt our sleep.
a. Avoid drugs or alcohol for at least four to six hours before sleep
b. Stay off devices for an hour before sleep (30 minutes at the bare minimum). All light can suppress melatonin, which is your body’s signal that it is time for sleep but devices such as phones or tablets emit blue light which suppress melatonin even more than regular light
c. Avoid work or any stress-inducing activities for at least two hours before bed.

6. Maintain a consistent sleep schedule. Your sleep will be optimized if you go to bed and wake up at the same time each night. In times like this when individuals do not have strict schedules, it may be easy to stay up very late one night and then go to sleep earlier the next. One way to keep a consistent schedule is to set an alarm for sleep as well as for wake.

https://msutoday.msu.edu/news/2020/ask-the-expert-sleep-and-stress-during-a-crisis/

COVID-19: Quality sleep or stressful snoozes? Hear’s a solution

From financialexpress.com
By Shriya Roy

There are many apps today that are aiding relaxation and sleep, helping people deal with stress, anxiety and sleep deprivation in these uncertain times

With the coronavirus pandemic raging worldwide, people’s daily routine has undergone a major upheaval. Since there is no going out and everybody is majorly working from home, sleeping patterns have been disrupted majorly. People have been sleeping late, not getting enough sleep and, as a result, getting up late as well. This disruption can cause stress and other health issues. In times like these, however, the quality of sleep becomes extremely important to keep away panic and anxiety.

To help deal with this, there are multiple apps and platforms that are helping one relax and sleep well. Audible, for one, has launched a brand-new slate of content, perfect to listen to when hitting the bed. The originals have been created in collaboration with Arianna Huffington’s company Thrive Global and will be offered free of cost. The titles are narrated by world-renowned artists like Diddy and Nick Jonas, giving it a special twist. Titles such as Honour Yourself, narrated by Diddy, and You are Here, narrated by Gabby Bernstein, are part of the content list. Other titles include The Perfect Swing, an inspiring bedtime story narrated by Jonas, and 6 Sleep Myths Debunked, narrated by Huffington, which gives a quick fix on how to improve your sleep cycle.

Huffington, who is the founder and CEO of Thrive Global, is also the founder of The Huffington Post and is the author of 15 books, including Thrive and The Sleep Revolution. She has often talked about the importance of sleep and a proper sleep cycle. “I think people think they never have enough time to sleep. But I think what would be really helpful for them is to look at the data of how much less effective they are when they are sleep-deprived because, after all, how good we are at what we are doing is not just a function of time; it’s a function of energy,” she says.

Huffington has also spoken at length about sleep deprivation and its consequences. She has been an advocate of a proper night’s sleep to maintain a healthy and productive lifestyle.

It’s here that sleep apps can come in handy, helping one get into the right headspace to sink into the pillows. Calm app, for instance, has a lot of different features, including music, designed to aid sleeping. It also has a ‘sleep stories’ section with celebrities like Matthew McConaughey. Another app Pzizz focuses on mindfulness and meditation, and offers various techniques such as music and nature sounds. With Pzizz, a user can set a timer for the length of a sleep session, so it plays a soothing dreamscape, which includes a combination of music, voice-overs and sound effects to help one relax.

Headspace is yet another mobile application that offers ‘sleep-based guided meditation’ with techniques to help relax the body and mind. The app includes ‘sleepcasts’, which are 45-minute-long audio clips that help the user visualise calming experiences like a slow-moving train or a walk through a garden.

Another interesting and simple app is Noisli, which lets a user choose from a bunch of different sounds like thunder, wind and even the buzz of a coffee shop to create an ideal sleep soundtrack. Then there is the Slumber app, which offers a combination of experiences like meditation, a bedtime story series and even the sound of a warm jacuzzi. One can also choose a background noise like rain or the ocean to play for up to 10 hours after the main track ends. New sleep-inducing stories are also added each week on the app.

If one suffers from insomnia, there’s help at hand too. Digipill app uses a formulated blend of language and sound to engage and activate the mind. Users can choose an audio pill based on their current needs, lie back and relax.

The Pillow app on the other hand uses sleep tracking to monitor and perfect the sleep pattern. It has an advanced sleep tracking feature and an analysis alarm clock that monitors slumber. Pillow’s algorithm uses motion and sound pattern detection to paint a picture of the user’s sleep session.

It also uses health metrics, including weight, blood pressure, heart rate, caffeine and alcohol consumption, to visualise how these measures affect sleep quality.

With uncertainty around the pandemic and its consequences, the least one can do is relax. Anxiety and panic can be common in situations such as these and the sleep cycle is the first to get affected. These apps, therefore, go a long way in helping maintain a stable sleep pattern in this unstable situation.

https://www.financialexpress.com/lifestyle/covid-19-quality-sleep-or-stressful-snoozes-hears-a-solution/1961366/

Don’t let the lockdown push you to the brink of insomnia

From hindustantimes.com

For most of us, life was on autopilot, with a planned structure. But now, with no need to report to work, most of us are spending nights either working, surfing the internet or watching OTT content

We loved the idea of a work from home scenario, the mere thought of having ample time on our hands, made us ecstatic. But little did we know that this freedom had the potential to mess with our daily routine and most importantly, our sleep cycles. For most of us, life was on autopilot, with a planned structure. But now, with no need to report to work, most of us are spending nights either working, surfing the internet or watching OTT content.

Kavita Mungi, mental health counsellor, affirms, she says, “As there is no urgency or timings of attendance, even if one is working from home, it leads to a lethargic state of mind and body. There is no train/ bus to catch early in the morning or anywhere to go to. So, one may just stay awake late at nights binge watching their favourite shows. This, in turn, may result in a disturbing sleep- wake cycle. One has to also watch out for binge eating and drinking which may lead to a disturbing mental as well as physical health situation.”

But what can be done, though, is being aware of, and recognising these changes, and then acting upon them to improve the situation. The virus has not taken away hours from our days. What the virus has done though, is deleted our familiar programs.

Dr Shwetambara Sabharwal, clinical psychologist and relationship counsellor, cautions us, she says, “Let’s not be delusional and trivialise this experience, this is a hard U-turn and has shaken us to the core. We must understand why some of us are finding this newness hard to absorb and then make certain adjustments.”

Sabharwal explains that there are three dimensions to our existence that we need to deploy, all together, to adapt and survive”

1 Body: the body works on oxygen, water, food, sleep, and of course prevention of disease. Recognise its needs and the new reality. Use and nourish your body well, with good breathing techniques, healthy eating, hydration, exercise, sleep, and necessary precautions.

2 Mind: Break down your rigid perceptions of what a day and schedule “must” look like, that productivity is a consequence only of formal office hours, that housework is not work at all, and finally embrace and respect your new reality.

3 Soul: The most valuable hard lesson that we have been compelled to swallow during these times is that we are all weak, vulnerable, conquerable and in that, we have realised that we are one. That realisation is enough for the soul to be nourished. When we feel one with those around us, with nature, we act in ways that help and support our own being.

Tips to deal with an irregular sleep cycle:

1. Plan a sleep-wake schedule that matches your regular work hours
2. Exercise to stay fit and get adequate sleep

3. Eat healthy and at regular intervals
4. Avoid spending unhealthy hours on social media
5. Manage stress by working on it by keeping yourself busy, talking to people close to you or seeking help.

https://www.hindustantimes.com/more-lifestyle/don-t-let-the-lockdown-push-you-to-the-brink-of-insomnia/story-o21WueHyMVNCHKAInXc5JL.html

Stress, lack of routine play large part in COVID-induced insomnia

From cavalierdaily.com

  Sleep disorder specialists discuss how coronavirus stressors can contribute to new sleep problems

To many, COVID-19 is synonymous with stress — the fear of being exposed or exposing others, financial uncertainty or stress from reduced social engagement. With constant access to news and social media full of coronavirus-related posts, people are constantly delving deeper into information of the crisis.

According to Daniel O’Hearn, a pulmonary and critical care doctor at the University who specializes in sleep disorders and sleep medicine, it is almost inevitable for people to encounter those fears and stressors when trying to sleep at night.

“It's just them, the darkness and their thoughts,” O’Hearn said. “A lot of times people will use this opportunity to think about things, try to handle their problems, try to work through their problems.”
Out of the light of day, these negative thoughts, worries and problems that accompany the virus become magnified at night, especially for those living alone or living with a good sleeper.

Naps after 2 p.m. or naps lasting more than 25 to 30 minutes are especially critical contributors of onset insomnia and generate what is called sleep phase delay, a disorder where one’s sleep is delayed by two or more hours past an acceptable, conventional bedtime.

Emma Hitchcock | Cavalier Daily

“You don't need to read about COVID and all the bad things that are happening to people and to the financial markets, and to job loss, before you go to bed,” O’Hearn said. “That's not what you should be thinking about.”

Not only do these stressors lead to onset insomnia, but there have also been reports of more intensive dreaming as well, as seen in an article published by The Guardian. Though not much research has been done on the topic, O’Hearn theorizes that particularly stressed individuals are predisposed to nightmares and that COVID-positive patients experiencing fevers are also susceptible to more intensive dreaming.

Eric Davis also works in the University’s Pulmonary and Critical Care Medicine, specializing in sleep disorders and sleep medicine. Davis agrees that coronavirus can play a factor in sleep loss, as the initiation of insomnia can often be traced back to a major life event or stressor such as a global pandemic.

Other than late-night thoughts keeping people up, lack of routine is another culprit. When it comes to staying home all day, most people are free to sleep in, wear pyjamas all day, minimize exercise outdoors or simply have no routine at all. Not only does this prevent sufficient energy burning throughout the day to justify the need for a good night of sleep, but wearing pyjamas from morning to night can also trick the body into feeling as if there was no active day in between.

“Good sleep requires a regular bedtime, regular wake up time and regular activities during the day,” Davis said. “Anything that disrupts our routine can worsen our sleep.”

Not only does lack of a busy schedule prevent proper energy burn-up, but it also makes staying in bed and napping more accessible, which in turn messes up healthy sleep schedules.
“We as a species need seven to nine hours of sleep per 24-hour period, so if we get the temptation to sleep in or not set an alarm in the morning, and we spend more time in bed, then we're going to inadvertently spend more time awake in bed,” Davis said.

O’Hearn added that naps after 2 p.m. or naps lasting more than 25 to 30 minutes are especially critical contributors of onset insomnia and generate what is called sleep phase delay, a disorder where one’s sleep is delayed by two or more hours past an acceptable, conventional bedtime. O’Hearn explained that this is why people should not expect to fall asleep more than seven to eight hours prior to their time of awakening.

“If you're getting up at nine or 10 in the morning and you're trying to go to bed at 10 or 11 [at night], you could be lying in bed, tossing and turning, but your body's not really ready for sleep yet,” O’Hearn explained.

Reduced daily structure and workload might also free up time for increased electronics use, such as watching TV or scrolling through social media feeds, not to mention the increased need for technology as work and schooling have been moved online. When electronics are used late at night, the blue light emitted from screens can decrease melatonin levels, a natural hormone which tells the body when sleep cycles should start.
“[People are] immensely dosing themselves with blue light which can serve as a neural activator,” O’Hearn said.

As he explained the negative impacts of late-night blue light exposure, O’Hearn acknowledged the inability for students to cease technology use for an hour or two prior to bedtime when it comes to studying and submitting assignments on a deadline. Still, he urges students to give themselves at least 20 to 30 minutes to wind down prior to sleep.

Though it can be hard to allow oneself relaxation time, the effects can be extremely helpful in the long run, as lack of sleep leads to caffeine intake the following day making it difficult to fall asleep or reinitiate sleep after waking up during the night. Basically, any action that prevents immediate sleep triggers an endless cycle of insomnia.

According to Davis, the gold standard treatment for insomnia is cognitive behavioural therapy, a stepwise program offered through the University Health System which helps patients think about what has led to their insomnia and strategies for improvement. The program is run by Amit Shahane, director of the Behavioural Medicine Centre and associate professor of psychiatry and neurobehavioral sciences.

Shahane explained that the core components of this cognitive behavioural therapy are learning relaxation skills and identifying and challenging sleep related thoughts that get in the way of sleep, with the final goal of reducing the amount of time awake in bed.

“The idea is that how we think about sleep, and specifically what we tend to do right before sleep and during sleep, really leads to ineffective sleep,” Shahane said. “We focus on trying to get our brain to associate that the bed is for sleep and not for other kinds of things.”

In addition to the University Hospital, the Elson Student Health Centre offers an online mental health tool program called SilverCloud, which is based on cognitive behavioural therapy principles. The self-guided program is only accessible to University students and helps users develop skills for managing stress, anxiety, sleep and depression.

Like O’Hearn and Davis, Shahane stresses the importance of getting up and going to sleep at the same time every day, though he understands this is not possible for those whose work shift changes, such as frontline workers in the health system. Nevertheless, Shahane consistently tells his patients to do two or three relaxing activities in the same order about 15 to 20 minutes before going to sleep — anything from listening to relaxing music to visualizing something or doing diaphragmatic breathing.

“There is a training of the brain, if you will, that happens,” Shahane said. “When people get into bed, we want their first association to be sleepiness so their brain knows that sleep is going to happen.”

As the COVID-19 pandemic continues to affect almost every aspect of life, Davis emphasizes how important it is to discuss sleep amidst the chaos in order to best pay attention to our health and well being.
“Good sleep is really important to our emotional and physical health,” Davis said. “It boosts our immune system, and it helps our mood. I think that anything we can do to help our sleep will help us feel better during this difficult time.”

https://www.cavalierdaily.com/article/2020/05/stress-lack-of-routine-play-large-part-in-covid-induced-insomnia

‘Coronasomnia’: Sleep Issues and Insomnia During the Coronavirus Outbreak

By thriveglobal.com

Tips on catching as many restful ZZZs as possible, even during a global crisis

Like many of us around the globe, I have been quarantined in my apartment for almost two months now. Although I am grateful to be healthy and employed, there are areas where I am struggling. Most notably, I’m finding it difficult to fall asleep and stay asleep.

I’ll be seemingly fine during the day, and then — bam! — as soon as my head hits the pillow, I am wide away, wracked with anxiety. Some of the anxiety is specific to the pandemic: stress about a news article I read, worries about my children and their mental health, fears about my elderly relatives, and terror about the seemingly endless suffering and death around me. But some of it feels vague — generalized anxiety, or more specifically, a feeling of impending doom. Big sigh.

                                                    Photograph ee.eu / Shutterstock

“Coronasomnia” Is A Real Thing

Clearly, I am not alone here. Almost everyone I know is having sleep issues. Many of my friends have recounted their countless nights of sleeplessness. Some are having bizarre dreams, like where they are back in their pre-pandemic life — going to work or riding the subway — and then become suddenly afraid they are unintentionally spreading the virus to others. Many are having nightmares. I know I’ve had a few.

Even my children have regressed in the sleep department, requiring more help from me to settle to sleep, wanting to come join us in bed when they’re scared. I know this is normal, and I’m happy to give them comfort, but I’ll admit that it can be exhausting at times!

Although the pandemic has only been around for a few months, experts are already seeing the impact it’s having on people’s sleep patterns. A poll released by the American Psychiatric Association (APA) found that large numbers of Americans (36%) are finding that worries about coronavirus are having a profound impact on their mental health.

A majority of those polled (59%) said that coronavirus is “having a serious impact on their day-to-day lives,” and up to 19% of those polled said that stress over coronavirus is interfering with their sleep.

What Is Causing Sleep Issues During the Coronavirus Outbreak?

So what exactly is causing the uptick in sleep problems and insomnia?
Well, it’s probably a little bit of everything, says Philip Cheng, a clinical psychologist at the Sleep Disorders Centre at Henry Ford Health System.

“Everything that’s going on right now can make people more vulnerable to insomnia,” Dr. Cheng said. “It’s a vicious cycle: when you lose sleep, your emotions can feel more intense. Your ability to regulate emotions can also become diminished, so existing stressors become more stressful, and the ability to calm down becomes more impaired.
“Also, as you become more stress sensitive, your own thoughts become a trigger for stress,” he added.

You can say that again — it feels like a never-ending cycle. The sleep deprivation itself makes you stressed, and then the news and uncertainties feel even more stressful. The next night, you can’t sleep again…and on it goes.

As UChicago Medicine points out, there are several key factors that are likely contributing to the sleep issues we are experiencing. It can be helpful to understand these better, because once you can identify your own issues, you can begin to address them.

Triggers for coronavirus-related insomnia, according to UChicago Medicine, include:

• Information overload from news sources and other media
• Excessive exposure to screens; blue light from screen inhibits your body’s natural release of melatonin, which can make it harder to fall asleep
• Loss of daytime routines and structure; less consistent bedtimes and wake times
• Depressed mood and daytime napping can make it more difficult to fall asleep at night

How To Cope With Sleeplessness

It may be easy to say to yourself that your coronavirus-related sleep issues are just something you need to put up with. You may hope that they will just go away when the pandemic dissipates. The problem is, sleep deprivation can have a profound impact on your life, and can even exacerbate mental health issues like anxiety and depression. Especially during a crisis like this, we need all our strength and reserves of resilience.

What can you do to catch as many restful ZZZs as possible, even during a global crisis such as this one? Here are a few ideas:

Stick to a routine

Even when you are working from home, or otherwise on lockdown, keep up your routine. Having regular sleep and wake times can help balance your circadian rhythms.

Limit your exposure to the news

Especially right before bed, stay off the news feed. Have a wind-down time that includes less heavy or frightening topics. Watch a silly movie or sitcom. Read a romance novel. Figure out what simple form of entertainment works for you.

Designate a time to catch up on current events

It might help to have a designated hour, earlier in the day, to binge the news, just so you can stay informed and get your fix. Just don’t do it right before bed.

Decrease screen time before bed

Again, blue light from screens can interfere with your circadian rhythms and decrease your melatonin levels. You may be able to install a “blue light filter” on your phone or other device to address this issue.

Exercise during the day

It’s important to stay active, ideally in the afternoon. Exercise releases “feel good” hormones that can naturally boost your mood and decrease your feelings of anxiety or depression. Exercise also raises your core body temperature, which can help you settle into sleep at night.

Talk it out

Finally, maybe the most important thing you can do is talk to a loved one or a therapist about how you are feeling. Often, and especially during times of crisis, we are on “autopilot,” rushing through our lives, and not really taking a break to “feel the feels.”

I personally find that if I take time to address my feelings each day, either with my husband, friends, or therapist, I sleep much better at night. It’s almost as if I release all the hard feelings so they no longer haunt me as soon as I try to fall asleep.

Essentially, we all need to find a method that works for us — because, as much as coronavirus-related sleep issues are common and an understandable reaction to a very stressful situation, they don’t need to become a nightly occurrence.

We need all of our resources to get through this difficult time, and getting a decent night’s sleep should top the list.

https://thriveglobal.com/stories/coronasomnia-sleep-issues-insomnia-during-coronavirus-mental-health-sleep/

Is it Possible to Dream Away Your Sleep Problems?

From psychologytoday.com

Research on lucid dreaming suggests a new way to reduce those sleepless nights

You may be familiar with the quote from Shakespeare’s Hamlet, “To sleep, perchance to dream, ay there’s the rub,” but have you ever considered the reverse, “to dream, perchance to sleep?” People with insomnia not only have difficulty remaining or falling asleep, but also report the experience of dreams with more negative content. Perchance it is the nature of your dreams that's interfering with your sleep quality.

Indeed, Hamlet’s observation itself reflects the idea that dreaming could interfere with sleep, because as he goes on to observe, “… for in that sleep of death, who knows what dreams may come?” Hamlet goes on to explain that the sleep of death literally implies “shuffling off this mortal coil,” but if you have insomnia, you may have a similar dread of what images and events you’ll experience throughout the night.

According to Northumbria Centre for Sleep Research’s (UK) Jason Ellis and colleagues (2020), dreams may indeed “be a pertinent part of the clinical picture for individuals with insomnia.” People with insomnia report more dreams, and more dreams of a negative nature, than normal sleepers mirroring the waking experience in individuals with insomnia, often "characterized by stressful events, anxiety, and low mood”. Previous research on treating people whose PTSD is associated with nightmares shows how they can benefit from the pre-sleep autosuggestion of more positive imagery. Based on these findings, the British authors proposed that training people with insomnia to control the nature of their dreams could help restore normal sleep patterns.

The control of dream content, Ellis et al. further maintain, could be accomplished via the route of lucid dreaming, or “the capacity to know that one is dreaming and potentially change the dynamic of the dream itself” . Approximately half the population, the British authors report, have had a lucid dream and 20 percent report having a lucid dream within the past month. There’s a good chance, then, that you’ve had your own share of lucid dreams at some point in your life.

The content of your own lucid dream may vary depending on your occupation and interests, but consider a common scenario involves a situation in which something goes dreadfully wrong right before you're about to give a talk to a group of people (co-workers, supervisors, students, or members of a community group). You’re setting up the presentation mode, such as your laptop connected to a projector, and the software suddenly fails, leading everyone in the group to start laughing at you. Although this is definitely a situation that causes you to feel foolish, your lucid dream narrator allows you to “tell yourself” that it’s really only a dream and so your reputation in the group won’t really suffer.

Now imagine that same dream, except rather than just letting the calamity play out to its unfortunate conclusion, you actually are able to control the outcome. You won’t let that dream end badly, you “decide,” but instead will power through and actually fix that software problem. Now instead of laughing at you, people are amazed at your technological expertise. You can wake from this dream actually feeling more in control of your life than you did when you fell asleep, or what the British team call being in a better “morning mood.” Not only could training in lucid dreaming reduce insomnia in those who report this sleep disturbance, Ellis et al. hypothesized, but it could also reduce its associated anxious and depressive symptoms.

To test this hypothesis, the authors recruited a sample of 71 individuals from the community who fit the criteria for clinically diagnosable Insomnia Disorder. People with this disorder have difficulty initiating or maintaining sleep at least 3 nights per week for more than 3 months along with daytime dysfunction or distress, despite having adequate opportunities for sleep. Participants also had to be part of that 50 percent of the population who report never having had a lucid dream.

After taking into account these and other exclusion criteria, the researchers arrived at a final sample of 54 adults, about 50-50 males and females, averaging 30 years of age, with most between the ages of 21 and 39. By the end of the 2-week study, 48 participants remained, of whom 37 reported that they were able to develop the ability to engage in lucid dreaming as a result of the 2 weeks of training.

It’s important to note that, as you can see, there was no control group, a step that would obviously be required were the method to become recommended as a treatment for insomnia. Instead, the authors used a standard pre-test post-test approach in which each participant served as his or her own control. The authors were, however, able to perform somewhat of a control by comparing the post-test clinical findings of those who were able to engage in lucid dreaming and those who were not.

Looking at the training itself, the approach developed by Ellis et al. involved an at-home program in which participants first learned about normal sleep patterns and then in a second session gained practice in writing down the content of at least one of their dreams over the course of the night. In the third session, the researchers asked participants to engage in hourly “reality checks” during their wake time to make sure they weren’t dreaming by tapping each finger.

The key feature of the lucid dreaming training itself, begun in this third session, involved creating a “lucid dream affirmation” such as “I will dream tonight and be aware that I am dreaming.” In the fourth and final session, conducted at the end of the 2-week period, participants were asked to visualize the kind of dream they wanted to have. They were told to “practice changing one element of this dream to indicate to them that they are in the dream and have the capacity to change the dreamscape.” Finally, using the content of one of their previous dreams, participants were told to embed an element from such a dream into their lucid dream “as a cue to realizing that they are dreaming and lucid".

In a follow-up completed 4 weeks after training ended, the effects of lucid dreaming clearly seemed to support its value as a potential treatment for symptoms of insomnia. Of the 37 participants who successfully were able to report on a lucid dream at the end of the training period, 25 (68 percent) no longer fit the diagnostic criteria for insomnia compared to 1 (9 percent) of those in the non-lucid dreaming group. Furthermore, using a standard insomnia symptom measure, 17 showed a treatment response of whom 16 (94 percent) were in the lucid dreaming group. The lucid dreamers also showed reductions in symptoms of anxiety and depression, further supporting the study’s hypothesis.

As the authors note, the findings were based on treatment through lucid dreaming alone, and not the cognitive-behavioural therapy that may more typically be included in insomnia treatment, thus putting more of the onus on the lucid training method. It was also clear that lucid dreaming wasn’t for everyone, given that 11 participants could not acquire this ability. The authors also acknowledge the no-control group limitation, but point out that their effect sizes, in statistical terms, demonstrated a measurable impact of training in the pre-post comparisons.

One great advantage of the British study is that the participants were able to use this technique in their own beds rather than having it restricted to a sleep lab. As a result, it would seem that this is a method readily adapted for at-home use. Furthermore, as an alternative to pharmacological intervention, lucid dreaming carries with it no medical risks, certainly a major advantage.

To sum up, if you’re not a lucid dreamer, it might be worth trying this intervention out on yourself. Learning to monitor your dreams and even change their course may help turn some of your own night-time adventures into ones that can promote your fulfilment during the day.

https://www.psychologytoday.com/us/blog/fulfillment-any-age/202005/is-it-possible-dream-away-your-sleep-problems

Here’s How You Can Overcome Insomnia

From health.clevelandclinic.org

Sweet dreams are made of these

You toss. You turn. You stare at the clock and count down the minutes, but sleep still eludes you. There’s a good chance you’re dealing with insomnia, which affects 40 million Americans each year.

“The idea that everyone needs eight hours of sleep is an old wives’ tale, but you do need to protect your personal sleep quota, whether that’s six hours or nine,” says Nancy Foldvary-Schaefer, DO, MS. “It’s such an important part of your health.”

We talked with Dr. Foldvary-Schaefer about understanding insomnia and some tips in the battle for sleep.

The types of insomnia

Insomnia is a sleep disorder that affects your quality of life. For some, insomnia makes it hard to fall asleep. Others go to sleep quickly but can’t stay that way. And some fall asleep, but not deep enough for good quality rest.
The type of insomnia you have is based on how long you’re affected by it:

Acute insomnia typically doesn’t last long and often comes with big life changes.
Chronic insomnia generally lasts longer than three months and may need treatment.
One in four Americans experiences acute insomnia each year. It’s more common in women than men and more common in people over age 65. But many don’t know they have it, which is why it often goes undiagnosed and untreated.

The causes of insomnia

Everyone experiences trouble falling or staying asleep at some point in their lives. Work, family and constant access to technology often prevent people from getting enough sleep. Other culprits include:

• Changes in environment or work schedule
• Disrupted sleep schedule
• Significant stress, anxiety or depression  
• Illness
• Medications
• Medical conditions
• Physical discomfort

The symptoms of insomnia

While acute insomnia often resolves on its own, chronic insomnia usually needs treatment. How do you know if it’s chronic? It’s the rule of threes: If your sleep problems happen more than three times a week and last more than three months, you may have chronic insomnia.
People with chronic insomnia also experience daytime symptoms, including:

• Feeling tired or fatigued  
• Irritability or a depressed mood  
• Problems with concentration or memory

Losing your sleep battle can affect every part of your life. It can spill into your day as you struggle with fatigue and decreased attention. It’s also associated with conditions such as depression, bipolar disorder and substance use disorder. Eventually, it can lead to heart disease, depression and injury from falls or other accidents.

Tips for taking sleep aids

If you have a string of wakeful nights, you may want to talk to your doctor about trying an over-the-counter sleep aid. “Sleep aids work by activating the sleep centres in the brain and turning off the wake centres,” explains Dr. Foldvary-Schaefer. “But you have to be careful. People start to think they must reach for something to get sleep at night. When that happens, medication can turn an acute case into a chronic one.”

She doesn’t recommend options such as Benadryl® or alcohol. While they seem to help, they don’t enhance the quality of your sleep. Even the short-term relief that comes with taking prescriptions like Ambien® may not outweigh the long-term risks of dependency.
But be sure to talk to your doctor if your sleep aid doesn’t work, does more harm than good or you’re concerned about ongoing insomnia and other symptoms.
To use sleep aids safely, Dr. Foldvary-Schaefer says to follow these tips.

Allow enough time for a full night’s sleep

“Most sleep aids recommend that you devote a full eight hours to sleep, so make sure you are sleeping enough,” says Dr. Foldvary-Schaefer. “You want sleep aids to help you fall asleep, but not leave you groggy the next day.”
When you first try a sleep aid, pick a night when you don’t have to wake up early, drive or make important decisions the next day. And be aware that taking a higher dose than you mean to or not getting enough rest can lead to excessive morning drowsiness. You could also potentially sleepwalk or “sleep”-talk on the phone or send emails and texts.
Sleep aids are designed to help you fall asleep and stay asleep longer, but they shouldn’t knock you out. If you have significant difficulty waking up in the morning, tell your doctor.

Watch for side effects

If you have a history of depression, sleep aids can temporarily make it worse. Headaches and nausea are also possible but not common.
“The medications reduce anxiety and relax your muscles, so you’re more apt to feel drowsy or occasionally have abnormal thinking or hallucinations,” adds Dr. Foldvary-Schaefer. “It’s usually described as a clouded- or foggy-thought process, also known as sleep drunkenness.”

Only take pills for a short time

In most cases, you should only use sleep aids nightly for two to four weeks. If you need help for longer, only take it as needed a few nights a week.
“There aren’t many long-term studies, so we don’t know the effects of being on sleep aids for a long time,” notes Dr. Foldvary-Schaefer. “Some reports show memory and coordination impairment.”

For older people, these effects can be especially dangerous since they’re already at a higher fall risk.

Don’t stop taking a sleep aid suddenly

Quitting cold turkey can cause rebound insomnia, three to four days of more severe insomnia than usual. You can even experience rebound insomnia after a brief use of sleep aids.
Dr. Foldvary-Schaefer recommends gradually weaning yourself off the medications over days or weeks. If you take a sleep aid nightly, for example, reduce the dose over a week or two. Repeat this pattern until you no longer need it. If you’re already on the lowest dose, first stop taking it one night a week, and then slowly eliminate additional nights.

Using Cognitive Behaviour Therapy to fight insomnia

Dr. Foldvary-Schaefer notes that cognitive behavioural therapy for insomnia (CBT-i) is probably the most effective treatment for chronic insomnia. CBT-i requires some effort, but it’s proven to help people return to more normal sleep patterns. And bonus: Behavioural treatments are more effective and longer-lasting than sleep aids.

“Cognitive behavioural therapy for insomnia is our treatment of choice,” Dr. Foldvary-Schaefer says. “About 70 to 80% of people have improvement without the use of medication so it’s effective.”

The goal of this ongoing therapy is to help you change your sleep-related thinking, habits, schedules and behaviours. For example, you may need to change your habit of using your bed for activities such as working on your laptop.

CBT-i also includes regular follow-up visits with a behavioural sleep medicine specialist. This therapist may:

• Have you keep a sleep diary
• Examine your sleep/wake habits to pinpoint the actions that are preventing you from sleeping soundly
• Educate you about sleep hygiene and relaxation techniques

To find a sleep specialist, ask your doctor for a referral. But don’t despair if there isn’t one in your area. Other effective options are available, including Cleveland Clinic’s online Go! To Sleep program.

Dr. Foldvary-Schaefer adds that one of the best things you can do to take back the night is stay consistent. “We need to be more mindful of our sleep routines,” she says. “Your brain likes routine.”

https://health.clevelandclinic.org/heres-how-you-can-overcome-insomnia/

Tips to sleep better and fight insomnia

From explica.co

The social situation that we are experiencing at the moment in relation to the health crisis regarding Covid-19 is affecting many of our habits. Sleep is one of them. At these times, sleeping well is very important since rest helps to strengthen our immune system and is our body’s natural defence against viruses and infections.

That is why Gregorio Mora, coach of the HOGO dream, has prepared ten tips to take into account to fight insomnia.

1. Do not exercise in the three hours before going to sleep since it stimulates our muscles and accelerates the heart rate.

2.Dinner two hours before going to bed so that our body finishes the digestion before sleeping and not while we sleep.

3. During dinners, eat light food, without carbohydrates and without alcoholic beverages. Also, it is not recommended to take any caffeinated product after 5 in the afternoon.

4. Try to keep a similar schedule daily regarding bedtime. The ideal is to do it between 10pm and 11pm.

5. Two hours before sleeping, stop using electronic devices such as mobile phones, laptops, tablets, etc.

6. Keep temperature between 18 and 20 degrees in the room in which he sleeps.

7. It is recommended, if possible, to sleep on natural materials thus avoiding synthetics and petroleum derivatives for better transpiration of our body. Similarly, it is advisable to sleep in beds without metal components as they are electro-conductive.

8.We must sleep completely in the dark so that the segregation of melatonin is complete. Also, in case we wake up at midnight, it is advisable not to turn on strong lights so as not to interrupt the production of melatonin.

9.Not have electronic devices connected in the room where he sleeps. It is advisable to disconnect the Wifi network throughout the house and also charge the mobile at a prudent distance from us or even in a different room than where you rest.

10. To enjoy a restful sleep you must sleep between 7 and 8 hours.

https://www.explica.co/tips-to-sleep-better-and-fight-insomnia/