What Is Insomnia? Everything You Need to Know About the Common Sleep Disorder

From health.com

No, it's not normal to constantly feel like you didn't get enough sleep

Sleep quality is a key component of a healthy lifestyle. We spend around a third of our lives asleep—or at least we should. And while sleep requirements vary slightly from person to person, experts agree that most healthy adults need from seven to nine hours of sleep per night.

Unfortunately, many of us fall short of that target. According to the National Institutes of Health, insomnia affects about one-third of the general population, making it the most common sleep disorder in the United States. Here's what you need to know about the sleep condition, how to identify it, and what treatment options look like. 

What exactly is insomnia?

Insomnia is a sleep disorder that can cause issues with falling asleep, staying asleep, or both, according to the US National Library of Medicine's MedlinePlus resource. It essentially leads to poor sleep quality or getting too little sleep.

The disorder may be classified as chronic, or long-term insomnia; or acute, or short-term insomnia. "In adults, chronic insomnia is defined as the inability to fall or stay asleep, or waking up earlier than desired,” Alcibiades Rodriguez, MD, medical director of the Comprehensive Epilepsy Centre-Sleep Centre at NYU Langone Health, tells Health. “It has to be present at least three times per week for three months.” On the other hand, acute insomnia lasts for less than three months, and may only
persist for a few days or weeks.

Insomnia can also be either a primary or secondary issue. While primary insomnia occurs in isolation and is often a condition influenced by genetics that may start in childhood, secondary insomnia often develops due to another underlying condition, Brandon Peters-Mathews, MD, a sleep medicine doctor at Virginia Mason Medical Centre, Seattle, and author of Sleep Through Insomnia, tells Health.

“Primary insomnia may be due to an underlying predisposition that contributes to increased wakefulness at night,” Dr. Peters-Mathews says. “Secondary insomnia may develop in response to environmental disturbances, or due to psychosocial stress, and is often linked to another sleep disorder, such as sleep apnea or restless legs syndrome. Secondary insomnia may also occur due to anxiety, chronic pain, or other medical problems.”

There are other ways to classify insomnia, too, such as comorbid insomnia, when the sleep disorder occurs with another condition. “Insomnia is closely related to mood disorders like anxiety and depression,” Dr. Rodriguez says. Other medical conditions, such as arthritis or back pain, may cause discomfort at night, which can make it hard to sleep. Other classifications include onset insomnia, which is difficulty falling asleep at the beginning of the night, and maintenance insomnia, which is the inability to stay asleep (or waking up during the night and struggling to get back to sleep).

What are the symptoms of insomnia, and what causes it?

According to MedlinePlus, the key symptoms of insomnia include:

• Lying awake for a long time before you fall asleep.
• Sleeping for only short periods of time.
• Being awake for much of the night.
• Feeling as if you haven't slept at all.
• Waking up too early.

Some people are also at more risk for insomnia, per MedlinePlus—that includes women and older adults. African Americans are also more prone to sleep issues, as are those who have schedules that include a lot of travel, and people who do shift work.

Regardless of whether insomnia is acute or chronic, stress is often at the root of it. “Acute insomnia is often caused by a stressful life event, which may be good, like a new job, marriage or baby; or bad, like a bereavement, breakup or illness, Beth A. Malow, MD, a professor in the department of neurology and paediatrics and director of the sleep disorders division at Vanderbilt University Medical Centre, tells Health.

Any of those stressors may underpin a case chronic of chronic insomnia, but there’s normally more involved, Dr. Malow says. For instance, a predisposition to not getting over acute insomnia (older adults in particular may have more difficulty), or chronic illness. Sometimes there’s an underlying sleep disorder like sleep apnea, and insomnia may also run in families.

How is insomnia treated? 

Acute insomnia often resolves without treatment, or following implementation of lifestyle changes. Dr. Peters-Mathews recommends identifying stress, environment, or medical changes that may disturb sleep. He also suggests keeping a fixed wake time with an alarm clock (even on days off), getting 15 minutes of sunlight immediately upon awakening, and going to bed feeling sleepy with no more than seven to eight hours of total time in bed.

There are also a couple of things not to do. “Don’t take naps and avoid caffeine and alcohol consumption,” Dr. Peters-Mathews says. “And if you’re awake for more than 15 to 20 minutes in bed, get up and do something relaxing and come back to bed when you’re feeling more sleepy.”

However, lifestyle changes are often insufficient to correct chronic insomnia, which is usually a lifelong problem. “We can control it, but not cure it,” Dr. Rodriguez explains. “But remember, in medicine we don’t cure many things. For example, we don’t cure diabetes or high blood pressure, but we control them.”

The experts agree with the American College of Physicians and the American Academy of Sleep Medicine, which recommend cognitive behavioural therapy for insomnia (CBT-I) as the first-line treatment for chronic insomnia.

Some doctors may also prescribe medication for insomnia, but Dr. Peters-Mathews believes sleeping pills should have a limited role in treatment and says they’re not recommended for use beyond two weeks. “I tell my patients, ‘You don’t take medication to feel hungry, why would you need medication to feel sleepy?’” he says. “Sleep is a natural process that can be promoted with the education and behavioural changes outlined in a standard CBT-I program.”

Dr. Malow suggests starting with melatonin, a synthetic version of the hormone produced naturally in the body. “Talk with your provider first to make sure it’s safe,” she says. Past that, many medications are approved for long-term use for insomnia, such as Zolpidem (Ambien) and Eszopiclone (Lunesta). But there are side effects to be aware of. “Be careful of falls, confusion, amnesia (short-term memory loss), and sleepwalking with these drugs,” Dr. Malow says.

If insomnia becomes chronic, it can have a huge impact on numerous aspects of their life, including work, education, and relationships. It is also considered a contributing risk factor for physical and mental health issues, including cardiovascular diseases, chronic pain syndrome, depression, anxiety, diabetes, obesity, and asthma. Because of that, it's important to see your health care provider to talk about your sleep issues, and get the treatment necessary to get them under control.

https://www.health.com/condition/sleep/what-is-insomnia 

How Bed-Hopping Can Cure Insomnia

From psychologytoday.com
By Roy Parvin

Change up your routine to improve your sleep

Most insomniacs who try to solve the problem eventually develop a series of nightly routines, which is commonly known as good sleep hygiene. This might involve yoga or mindfulness meditation. Or maybe eschewing alcohol and turning off the TV well before bedtime.

Or maybe all of the above, plus a hot bath, just to seal the deal. We insomniacs tend to be diligent about our nocturnal routines to the point of fetishism. That’s what desperation can do to a person who suffers from spotty sleep.

“Maybe take a night off now and then,” my sleep doctor suggested after hearing my nightly regime. Apparently, it was too much of a good thing. “Go out with some friends. Or maybe just go away for a weekend. Give yourself a break.”

I blanched at this invitation to exist like a normal person. Insomnia is an affliction of an extremely personal nature. It happens in the dark in the middle of the night and I couldn’t imagine taking my sleeplessness on the road, in an unfamiliar room, atop a strange bed.

But life—or maybe a work conference—has a funny way of intervening. Beforehand, I was terrified my private misery would somehow rear its ugly head in a more public venue.

That mercifully didn’t happen. Instead I attended the conference and discovered my doctor had prescribed the exact right medicine. I was too busy enjoying myself, spending time with people who did the same thing I did for a living, to follow my usual nightly rounds of sleep hygiene.

Once I got back to my room, I was too tired for the whole rigmarole and I promptly dropped off in a strange bed for a blessed eight solid hours of sleep. Variety, famous for being the spice of life, is also, I discovered, a necessary ingredient for sleep.

Since then, I still follow good sleep hygiene because it’s good for you and it works. But I allow life to intervene when it has to, such as recently, when we—our family of two humans and three dogs—moved cross-country in the middle of the pandemic.

I was frankly too busy driving and otherwise socially distancing to worry about sleeping on unfamiliar, lumpy hotel mattresses. As it turns out, I slept just fine the entire way across the continent.

Even better was the understanding that the problem of not sleeping might not be as intractable as I once thought. Part of the problem, in fact, could be I might have been simply trying too hard.

Sleep, I’m coming to learn, can happen quite naturally in some of the most unfamiliar places. You don’t need a home field advantage or to touch every base of sleep hygiene on a nightly basis. Sometimes it just helps to change up your pattern, even if it’s just sleeping in a different setting once in a while.

https://www.psychologytoday.com/ca/blog/psychological-shrapnel/202007/how-bed-hopping-can-cure-insomnia

Ask the GP: Is it bad for me to nap every day?

From independent.ie/life
By Dr Jennifer Grant

Q I have been taking a two-hour nap every afternoon since March. I have two children, and the second, now two-and-a-half, was hard work. She only began sleeping the night through about six months ago. I have started napping when she does every afternoon. I also sleep seven-ish hours at night. I feel entitled to it as I had no sleep for 18 months. Am I damaging my health by sleeping so much?

A You are certainly not damaging your health by sleeping for two hours during the day. In many countries around the world, the 'siesta' is considered normal. I assume you do not have any underlying medical conditions such as multiple sclerosis or fibromyalgia and are not on any medication that might cause sedation/taking any substances of abuse. Do you sleep through the night without much disturbance? If you find your night sleep is still broken by your other young child, this might explain the need for your siesta.

Having two young children is a serious drain on your batteries. As they get older and more independent, you might be less exhausted and find more down time for yourself. Advanced maternal age also plays a part, as younger mothers have more energy.

When you add up the two hours during the day with a full seven hours at night, it seems like a lot of sleep, but the range of normal in an adult is actually seven to nine hours. I accept that you may not have needed as much sleep prior to having your two children and you will, most likely, go back towards your baseline, as your children grow up. A sufficient amount of sleep is needed to allow good physical and mental health, and preserve good cognitive and immune system function. Smart watches can give a good indication of the quality of your sleep.

You could also inform yourself about a few specific sleep disorders such as obstructive sleep apnoea (OSA), restless leg syndrome (RLS) or chronic insomnia.

That brings me on to discussing your mental health. Is there a family or personal history of a mood disorder? You may have mild-to-moderate depression. Part of the definition of depression includes a pervasive low mood, most of the day, every day for at least two weeks. Other symptoms include a loss of interest in most or all activities, insomnia (too little sleep) or hypersomnia (too much sleep), significant weight loss or weight gain (5pc change within one month), fatigue and poor concentration.

Being a mother and housewife is often the most under-valued and under-appreciated job in the world. Take time to look after yourself, because without you everything falls apart for your family.

Lastly, if you have not attended your GP for a routine set of blood tests in the past few months or years, then you really should.

Having normal kidney, liver and thyroid function as well as normal haemoglobin (red blood cell count), white blood cell count, iron stores and vitamin B12 levels will provide you with a certain level of reassurance that this daytime nap is temporary and explained by the high energy needs of your two young children.

If you feel it is necessary, your doctor can consider other rare sleep, psychiatric or neurological disorders.

⬤ Dr Jennifer Grant is a GP with the Beacon HealthCheck

https://www.independent.ie/life/health-wellbeing/ask-the-gp-is-it-bad-for-me-to-nap-every-day-39395085.html

How to sleep: The ‘golden’ drink proven to help you get a good night’s sleep

From express.co.uk

HOW TO sleep: There are innumerable reasons why people struggle to get enough shut eye but you don't always have to address the root cause to remedy it. In fact, sipping a golden drink before bedtime may work wonders

Sleep loss can be attributed to a host of causes and some may overlap. There may be a complicated knot of lifestyle and psychological factors that are inhibiting your ability to unwind. Ideally, you would try and disentangle these causes and address them, but that may not be possible.

The good news is, there are fast and effective measures you can take to reset the sleep-cycle without getting to the bottom of it.

The answer may be as simple as revising your diet before you switch off the lights.

Certain dietary combinations have been proven to aid sleep loss.
One that has gained traction is golden milk, a traditional Indian drink that consists of hot milk and ground turmeric to give it that golden finish.

                    How to sleep: Golden milk, which consists of warm milk and turmeric,                                                                                      may help (Image: Getty Images)

The good news is, there are fast and effective measures you can take to reset the sleep-cycle without getting to the bottom of it.

The answer may be as simple as revising your diet before you switch off the lights.

Certain dietary combinations have been proven to aid sleep loss.
One that has gained traction is golden milk, a traditional Indian drink that consists of hot milk and ground turmeric to give it that golden finish.

There is some encouraging evidence that warm milk alone may help you sleep better at night.
Golden milk not only harnesses the sleep-inducing properties of warm milk but also boasts turmeric.
Milk contains tryptophan, a precursor to melatonin - the primary hormone that regulates your body’s sleep-wake cycle.

Meanwhile, turmeric is rich in the compound curcumin, which has been shown to alleviate some effects of sleep deprivation, and safely treat symptoms of anxiety and depression.

This is significant because anxiety and depression is linked to sleep loss.
Animal studies demonstrate these effects.

A study in mice found that 72 hours of sleep deprivation resulted in weight loss, anxiety-like behaviour, and oxidative damage.

However, treatment with 10–20 mg of curcumin extract for five consecutive days reduced weight loss and significantly improved anxiety-like behaviour.

Other dietary tips

Certain fruits that contain melatonin may also help you fall asleep faster and wake up less often during the night.

"For instance, tart cherry juice and whole tart cherries contain a lot of melatonin, and bananas, pineapple, and oranges are also sources," according to the National Sleep Foundation (NSF).
If you have insomnia, eating two kiwis before bed has also been shown to increase your sleep duration by an hour over the course of a month.

"Other fruits and vegetables that are rich in antioxidants (like berries, prunes, raisins, and plums) may have a similar effect by helping to counteract the oxidative stress caused by a sleep disorder," notes the NSF.

https://www.express.co.uk/life-style/health/1313113/how-to-sleep-better-golden-milk-improve

Can lavender aid those who struggle with insomnia?

From openaccessgovernment.org

Dr Deborah Lee, Dr Fox Online Pharmacy, explores how aromatherapy is fast emerging as a form of alternative medicine for many health conditions, including insomnia

                                                                    © Hola2you71

There is increasing consumer demand for natural products which promote health and wellness. Many people are turning away from conventional medicines, largely due to concerns about risks and side effects, and are looking for an alternative, natural medicines.

Economists predict the global market for natural products will increase by 18.2% per year until 2024. More than 300 plants are now used as sources for homoeopathic medicines.

Aromatherapy is a holistic, natural therapy, and a type of complementary medicine. The technique uses essential oils, which are pure oils, extracted from plants. These are applied topically to the skin as skin products, used as massage oils, directly inhaled from a diffuser device, or when added to water, they can be used for immersion.
What could be a more natural form of therapy?

What are essential oils?

Essential oils are extracted from plants using steam distillation.

Lavender is very suitable for the distillation process. This is not, however, the case with all plants. Although in theory any plant could be distilled, the end result would not necessarily always be useful or pleasing.

The distillation process is time-consuming and expensive. Large quantities of good quality, plant material are needed to produce even a few drops of purified oil, meaning essential oils are relatively expensive. An incredible 3 pounds of lavender flowers are used to create just 15ml lavender oil!

Benefits of essential oils

Essential oils have been used to treat insomnia associated with a variety of medical conditions.
One 2015 UK study, reported on the use of aromatherapy sticks (natural nasal inhalers) in a group of cancer patients suffering from insomnia.  Over 13-weeks, the group used a total of 64 AromaSticks containing a variety of essential oils, such as bergamot, sandalwood, frankincense, mandarin, and lavender.

• 94% of patients reported use of the AromaStick to help them sleep.
• 92% said they would do so again.
• 64% of patients reported at least one point of improvement in sleep on the Likert sleep scale.

This is all very promising. However, most of the research on essential oils has been done on lavender.

Does it work?

Lavender oil is the most frequently recommended essential oil to aid sleep.

A 2014 systematic review examined 15 quantitative and 11 randomised controlled trials on the effects of inhalation of various essential oils on sleep. Most studies showed a beneficial effect from a range of essential oils on sleep. However, benefits were most frequently reported for the use of lavender. 

What is lavender?

Lavender oil is derived from the flowers of Lavandula angustifolia. The major components of lavender oil are linalyl acetate (51%)  and linalool (35%).  Lavender oil,  linalool, and linalyl acetate are all used in aromatherapy.

Lavender oil can be directly inhaled, used in bath products, applied to the skin as a massage oil, or taken by mouth as a capsule.

Once applied to the skin for a massage, linalool and linalyl acetate are promptly detected in the bloodstream and reach peak levels within 19 minutes.

Health benefits of lavender

The medicinal properties of lavender have been known for centuries. Cleopatra reportedly used lavender in her seduction of Julius Caesar in BC47!

Lavender is believed to help calm anxiety symptoms and increase relaxation. Many people believe it to be an effective treatment for anxiety and depression. Lavender also has sedative properties. Other reports suggest it may help reduce epileptic fits, treat migraine, and relieve pain.

Medical research

In a 2013 publication in the journal Evidence-Based Complementary Medicine, the authors reviewed the up-to-date research in animals and humans, of the effect of lavender on the nervous system.  They found that most human studies, were only small, short term studies, however, these did show lavender to have a beneficial effect.

The authors quoted 3 studies, involving healthy college students, coronary heart disease sufferers, and middle-aged women complaining of insomnia, all of which concluded that use of lavender improved their quality of sleep.

In 2005 the Journal of Alternative and Complementary Medicine reported that 10 individuals suffering from insomnia, who used 6-8 drops per night of lavender oil, obtained a  2.5 point reduction in the Pittsburgh Sleep Quality Index (PSQI) insomnia score. This score is a validated research tool used to assess the quality of sleep.

Another study in the journal The Lancet, reported on 4 geriatric patients dependent on benzodiazepines, who had developed rebound insomnia when their medication was discontinued. The use of lavender oil via aromatherapy relieved their insomnia and their sleeping patterns were restored.

In 2015, a randomised controlled trial of 79 college students with poor sleep, compared the effect of a lavender skin patch with the use of a placebo patch. Both study groups were advised about good sleep hygiene and sleep quality was measured with a Fitbit tracker.

Although sleep quality improved in both groups, the biggest improvement was seen in the lavender group, and this was statistically significant. The lavender group also said they woke feeling more refreshed in the morning. 

Lavender and the sleep cycle

Various studies have examined the effect of lavender on the sleep cycle, and some have had positive findings.

For example, a 2005 American study reported the effects of lavender oil on the sleep cycle of 31 young, healthy sleepers. Study participants inhaled either lavender or distilled water, at around 11 pm, on 3 consecutive nights. Sleep recordings were taken, and data was recorded about sleep and mood.

In both men and women, inhalation of lavender increased the percentage of slow-wave (deep) sleep. In women, the use of lavender increased stage 2-light sleep and decreased REM sleep.  The length of time to the first waking in the night in women (wake after first onset sleep latency) was also increased.

Slow-wave sleep (NREM) is deep sleep, imperative for human survival. During slow-wave sleep, brain metabolism and general levels of activation, slow down to around 75% of their normal levels when awake. Slow-wave sleep is important for memory consolidation.

REM sleep – associated with rapid eye movements – is the time in the sleep cycle when the thalamus is active. This is when dreams occur. REM sleep occurs in short bursts during the night, lasting around 10 minutes.

A lowering of REM sleep could be a sign of a resting brain. Notably, when REM sleep was reduced, there were then longer periods of deeper, slow-wave sleep.
Study participants liked using the lavender patch and reported feeling more energetic in the mornings.

Lavender and the nervous system

Lavender directly affects specific parts of the brain

Inhalation of lavender seems to primarily affect the amygdala, the part of the brain associated with emotion, survival instinct and memory, and the hippocampus associated with long and short term memory and spatial awareness.

Lavender affects neural pathways

Lavender has a ‘damping-down’ effect which helps control and reduces anxiety. It has been shown to affect several different nerve transmission pathways.

• Lavender stimulates the GABA neurotransmitter pathway.

Gamma-aminobutyric acid (GABA) is a chemical-messenger molecule, acting within the brain, peripheral and autonomic nerves. GABA activates GABA receptors found on the surface of nerve and brain cells.

GABA receptors are the most common type of receptor found in the human brain. Activating a receptor is like switching on a switch. Once ‘switched on,’ the shape of the GABA receptor is slightly altered, reducing the ability for ions (atoms which carry an electrical charge) to pass in or out of the cell. This reduces the ability of the neuron to function. The nerves quieten and become generally less excitable.

Therefore lavender, by activating GABA receptors, appears to have a calming effect on the nervous system.

Benzodiazepines such as diazepam, frequently used to calm anxiety, work by activating the same receptors.

• Lavender also affects acetylcholine (ACh) transmission. ACh is one of the body’s most important neurotransmitters. Linalool has been shown to decrease levels of ACh in the mouse. This may be another reason for the anxiolytic and calming effects of lavender.
• Lavender also has an inhibitory effect on the sympathetic nervous system (SNS), via the activation of histamine receptors.

The SNS is our ‘fight, fright and flight’ mechanism, which is switched on when we are under threat.  When we are stressed or anxious, the SNS is stuck in overdrive. Lavender seems to have a calming effect on the SNS.

Lavender has additional properties to aid sleep

• EEG recordings during inhalation of lavender for relaxation often show increased alpha wave  brain activity. In the future, lavender may have a role, for example, in the management of epilepsy.
• GABA also stimulates the breakdown of serotonin to N-acetyl-serotonin, the precursor to the sleep hormone melatonin. As lavender stimulates GABA receptors, it may aid sleep by assisting in the production of melatonin.
• Lavender has antioxidant properties in the brains of mice. Antioxidants prevent cellular damage caused by free-radicals, dangerous molecules which cause DNA damage. Lavender is thought to have neuro-protective effects in the mouse brain.

Could there be a future role for lavender in the treatment of degenerative brain conditions such as Alzheimer’s disease?

Using lavender oil

Lavender oil is used to improve sleep is by inhalation of lavender vapour.
Sleep doctor recommend using lavender oil for 30-minutes in a well-ventilated room.

• Sprinkle a few drops onto a cloth and inhale directly, or
• Use a few drops in an aromatherapy diffuser or vaporiser.

There is no definite need to heat lavender oil, as lavender vapour is produced at room temperature, but 2-3 drops can be added to warm water, for example, to the bath, or to a bowl of warm water to produce a steam inhalation. 

Take care –

• Lavender essential oil is very concentrated and should not be applied directly to the skin, as it can cause severe skin irritation. To use lavender as a massage oil, you should use a specific massage product which is more dilute.
• Lavender oil should be a pure product and not just an additive along with any other carrier oil. It should also be packaged in a dark bottle to protect the oil from sunlight.
• You can also inhale the vapour just by placing lavender-soaked cotton wool balls in a container in your room, or by your bed.

In a randomised 2013 trial of the use of lavender oil in women complaining of sleep difficulties after childbirth, 4 drops of lavender oil were dropped onto cotton wool balls and placed in a container near their pillows. Before going to sleep, they inhaled 4 deep breaths from a 20 cm distance, and then kept the canister in place overnight.

There was a significant improvement in sleep quality in the lavender group compared to the placebo group. Inhaling lavender was shown to improve sleep latency (the time it takes to get off to sleep) and the duration of sleep, but other aspects of sleep were unaffected.

https://www.openaccessgovernment.org/aromatherapy-can-lavender-aid-those-who-struggle-with-insomnia/91028/ 

The high-tech specs that claim to beat dry eyes and insomnia - and promise to protect you from screens' harmful 'blue' light

From dailymail.co.uk

As a lifelong insomniac, it's been drummed into me that 'blue light' — the type emitted by smartphones and laptop screens — is the enemy. 

This short-wavelength, high-energy light is also a natural part of sunlight, and helps to regulate our body clocks in the morning by suppressing the release of the sleep hormone melatonin, to keep us alert during the day. 

If you're exposed to it at the wrong time — i.e. the evening — it can be harder to drift off as the melatonin is still suppressed. This shifts the body clock, which can have ramifications not only on our sleep, but on our health, too. 

As well as my established sleep problems, over the past few years I've also developed chronic dry eyes, which get particularly itchy and irritating if I sit in front of a screen for long periods of time. 

So when I saw an advert for blue light-filtering glasses, promising to relieve eye strain, comfort dry eyes and — the holy grail — improve sleep, I was sold. A few subtle hints later and I received a smart-looking pair (­costing £39) for my birthday. 

As a lifelong insomniac, it's been drummed into me that 'blue light' — the type emitted by smartphones and laptop screens — is the enemy. Pictured is Libby Galvin

I won't have been the only one tempted by these: researchers say the global market for such eyewear will reach $27 million (£21 million) by 2024, up from $18 million (£14 million) last year, as a result of clever marketing aimed at the increasing numbers of us with sleep problems and eye strain from overusing screens. 

The specs look like normal glasses, but the lenses have a very slight — almost imperceptible — blue or amber hue. A chemical coating limits the amount of bright blue light reaching the eye's retinal ganglion cells, which respond to this light by suppressing melatonin release. 

So the theory is that the glasses will reduce the blue light reaching these cells and stop melatonin suppression. Animal experiments have shown blue light can also damage the eye itself, which is where the claim to reduce eye strain springs from. So am I sucker for good advertising? 

Or are these the answer to my itchy eyes and nights lying awake? When it comes to sleep, the principle behind blue light-blocking glasses is sound enough, says Timothy Brown, a professor of neuroscience at the University of Manchester. 

'The coating on these glasses filters out shorter wavelengths of light and, as a result, reduces brightness. 'Bright blue light has a big impact on the retinal ganglion cells, which regulate the effects of light on sleep by affecting melatonin secretion. So, in principle, the blue light filters can be beneficial.' 

However, he says, don't wear them all day. 'There's an alerting effect of light, so wearing blue light-blocking glasses all day is probably not that s­ensible when it comes to your circadian rhythm [body clock],' he adds. 

There are other caveats, too, not least that these glasses are not regulated medical devices, so there is no standardisation of make up and quality of coatings on the lenses. ' 

There's so much variability in terms of what people describe as blue light-blocking,' says Professor Brown. 'Some glasses could have a relatively big effect, others probably do virtually nothing.' 

Another complicating factor is that by filtering blue light, you might see more yellow light, which ironically could disrupt your sleep even more, as Professor Brown and his team detailed in a study last December in the journal C­urrent Biology. They found that when the eye perceived light as being blue, sleep was disrupted less than when the eye saw the light as yellow, assuming both lights are equally bright (remembering that when we say 'blue light' in terms of filtering lenses, we mean bright, high-energy light — not the colour the eye necessarily sees).

This means that, although the dimming effect of a blue light-filtering lens may seem to be good for sleep, the fact that the lens simultaneously makes the light reaching the eye appear more yellow may cancel out any benefit. 'It's a much more complicated area than people probably want it to be,' says Professor Brown. 

'What is unequivocally clear is that brighter light, whatever colour it 'appears', will have more of a disruptive effect [on your body rhythm] than dimmer light. You can counteract this more effectively by reducing the amount of unnatural or screen light you're exposed to in the evenings, rather than by using filtered glasses or adjusting screen settings,' he adds. 

My dreams of better sleep are dashed, then. But will the glasses at least keep dry and aching eyes at bay when I'm sitting in front of my laptop? 'Claiming to tackle eye strain is ambiguous enough to satisfy advertising standards that mean these products cannot make medical claims,' says Daniel ­Hardiman McCartney, a n optometrist and clinical advisor to the ­College of Optometrists. 

'But the science to support it falls short,' he adds. A review of three studies, published in the journal ­Ophthalmic & Physiological Optics in 2017, looked at the dry eye and eye comfort claims and found there was very little evidence out there either way. 'We at the ­College of Optometrists concluded that the best evidence available doesn't support the use of these blue light-­blocking coatings, and our advice is that people don't need to spend their money on these glasses.' What if you've already spent your money? 

Daniel Hardiman McCartney says they'll do no harm as long as the lens itself is of a high enough quality. 'In some cases, providers will put these light-filtering coatings on a prescription lens, and then you know there's no distortion, the lens is cut to the standard it needs to be — and, crucially, it is clear to look through. 

'When you buy non-prescription blue light-filtering lenses, the supplier is under no obligation to use an ophthalmic-quality lens, so you might get distortions and aberrations, making it harder to see through and causing eye strain, with no benefit to eye health.' 

What's more, Daniel Hardiman McCartney suggests it isn't blue light that causes dry eyes or strain, but rather a lack of blinking when using screens. 'Take the example of people reading newspapers in the garden,' he says. 

'This has been done for years without anyone complaining about dry eyes — and yet if you sit and stare at a piece of paper [which reflects the sunlight] in direct sunlight, the amount of blue light you'll get in five minutes is probably equivalent to looking at a computer screen for years, non-stop.' 

So to cope with eye discomfort, instead of blue light-filtering glasses, follow the 20-20-20 rule, he says. Take a break every 20 minutes and look at an object 20ft away for at least 20 seconds — and 'don't forget to blink'. 'When you look at a screen for a long period of time, your blinks become less effective at washing out the old stagnant tears and replacing them with fresh, comfortable tears. 

'Blink regularly, and occasionally screw up your eyes and have a few big blinks. 'And if this dryness persists, arrange a sight test.' He adds that blue light filters won't necessarily protect against sun damage to sight, either. 

Despite all this, since I already have blue light-filtering glasses, I had to try them. The result? Well, after about a month I'm still relying on my eye drops and am prone to late nights. But at least the glasses make me look brainier.

https://www.dailymail.co.uk/health/article-8542191/The-high-tech-specs-claim-beat-dry-eyes-insomnia.html

How Exercise Can Help You Sleep Better

From digitalmarketnews.com

Most folks know exercise can improve muscle strength, heart health, and levels of energy, but regular physical activity may also reduce insomnia and increase deep sleep. Research demonstrates just 30 minutes of moderate aerobic fitness exercise, such as walking, swimming, or jogging, will help you drift off faster and experience more deep sleep.

What’s more, better sleep is found after only one day of exercise and can continue to improve with long-term training. Below, we outline precisely how physical exercise impacts that body and just why it is conducive to a great night’s sleep.

How Can Regular Exercise Affect Your Sleep?

Including exercise in to your day by day routine can enhance your mental and physical health, but it also provides the following sleep-related benefits.

Fall Asleep Faster

One link between sleep and exercise involves body temperature. Your body temperature fluctuates slightly through the entire day—it is commonly higher in the afternoon once you’re alert and lower in the evening when you prepare for sleep.

When you exercise, your core body temperature and alertness increases. As your temperature gradually lowers back throughout the day, you naturally become tired and fall asleep quickly once it really is time for bed.

Whether you workout initial thing in the morning or the afternoon, you will still experience this benefit. However, exercise prior to bed can increase alertness and inhibit sleep, therefore it is best to work-out at least 2 hours before bed.

Increase Deep Sleep

Exercise increases slow brain waves, total sleep time, and REM sleep, which leads to deeper, more restorative rest. When you may spend more time in deep sleep (stage 3 and REM), you experience more healing—slow delta waves clean the brain, information is stored in longterm memory, and HGH works to repair and rebuild muscles. Shortened sleep periods deprive your body of the essential benefits.

The increased adenosine production throughout physical activity appears to be one of the reasons exercise can improve deep sleep. Adenosine is a vital component of an all-natural sleep-wake cycle. When adenosine builds up in the torso, it gradually causes slower cell activity that leads to drowsiness—helping us drop in to deep sleep faster.

Improve Sleep Duration

Exercise requires energy—when you work-out, you expend more energy and will naturally require more sleep to feel rejuvenated. After practicing moderate aerobic activity for 16 weeks, evidence demonstrates sleep duration increases by up to 2 hours.

To experience longer, better quality sleep, a regular workout routine is vital; however, your work-out does not need to be intense to experience these benefits.

Studies show that patients enjoyed an extended sleep time regardless of the form of activity or intensity. But the consistency of activity did really make a difference, and most sleepers find a gradual improvement between 4 weeks of experience and 16 weeks.

Alleviate Stress and Anxiety

Stress often triggers insomnia and frequent sleep disruption. When you attempt to get to sleep while plagued with excessive anxiety, you will likely toss and turn while the mind races with worry.

The flood of cortisol in the body (the stress hormone) keeps the centre racing and the brain active—preventing sleep and relaxation. Unfortunately, this is quite typical and often creates a vicious cycle—stress can inhibit sleep, but sleep deprivation can aggravate anxiety and allow it to be difficult to deal with everyday problems.

Exercise can help break this cycle through the release of endorphins. Endorphins stimulate opioid receptors that minimize pain and increase feelings of well-being.
As you work out, endorphins are released—gradually lower cortisol, adrenaline levels, and regulating mood. Stretching exercises may also help flake out the nervous system and lower blood circulation pressure, which can both improve emotional stability and stress management.

Maintain Circadian Rhythm

We each have a circadian rhythm that is for this rise and set of sunlight. Sunlight exposure inhibits melatonin (the sleep hormone) production during the day and keeps you alert and focused. When the sun sets, and light decreases, melatonin production increases and you become tired. This cycle sets your internal clock and regulates enough time of day you usually feel sleepy versus awake. When this cycle just isn’t balanced, it could affect our sleep, metabolic process, and immune function.

When you exercise each morning or afternoon, we are helping your body establish this internal clock. Exercise increases your body’s core temperature and promotes wakefulness—creating the shift in your schedule and keeping the sleep-wake cycle intake.

Relieve Chronic Sleep Disorders

Exercise also may help improve outward indications of sleep apnea and Restless Leg Syndrome. Weight loss can alleviate snoring and obstructive breathing, but evidence implies that moderate exercise can reduce symptoms of snore even before weight loss beings.

Experts think this might be due to increased oxygen consumption during exercise and improved heart and lung function, both which can make breathing more comfortable while sleeping.

Moderate exercise may also decrease pain related to Restless Leg Syndrome. Physical activity increases blood flow to the legs. Plus, the dopamine production that comes with training can relieve pain and disquiet.

How Much Sleep Do You Need For Better Sleep?

The amount of exercise that is right for you personally will depend on how old you are, current activity level, and overall health, but most healthier adults should aim for at the least 30 minutes of moderate activity five days per week.

According to the National Institutes of Health and the American Heart Association, kids should reach least 60 minutes of physical activity every single day. Adults should get at least 150 minutes of moderate exercise or 75 minutes of intense activity weekly.

Adults over 65 should also strive for 150 minutes per week but should be mindful of physical limitations. Walking is a low-risk activity for older adults and offers exactly the same benefits since many moderate aerobic workouts.

When Should I Exercise?

Exercise affects everybody differently, therefore it is important to pay attention to your body. Some may find that exercising too close to bed time increases heartbeat and causes the mind to become more active—making it difficult to sleep. But the others may find that working out later in the day promotes more relaxation. It depends on what really works best for you personally.

In general, training in the morning or afternoon will offer the most benefits with regards to sleep promotion. Since core body temperature rises during exercise, you are prone to feel energized after training. Therefore, your body needs time (at least 2 hours) to cool-down before trying to sleep.

Other Ways to Improve Sleep

In addition to regular exercise, maintaining proper sleep hygiene is vital to improving rest. Below, we offer 5 tips that may set you up for perfect sleep.

Sleep On a Supportive Mattress

It could be difficult to find proper sleep rest on a classic, broken down mattress. When resting on a bed with indentations, your system will overcompensate for the possible lack of support by sleeping in awkward positions. These uncomfortable positions can throw the spine out of alignment and increase tension—causing one to wake with sore, achy muscles and stiff joints.

Memory foam mattresses contour to the curves of your body to provide pressure-free support and pain relief. However, memory foam varies significantly with regards to quality and breathability. To find the best polyurethane foam mattress available on the market, look for one which won’t trap heat and in addition has a responsiveness that will help you feel more lifted on the mattress, instead of sunk.

To find a very good mattress for the preferred sleep position, you will need to consider firmness. For the ones that prefer side sleeping, a soft to medium firmness level will cushion sensitive and painful hips and shoulders while keeping the spine neutral.

Those who prefer back and stomach sleeping may want to go for something on the firmer side—medium to firm. This firmness will prevent the hips and shoulders from sinking too far down and keep weight evenly distributed.

Create a Relaxing Sleep Space

In addition to an uncomfortable mattress, trying to drift off in a hot, stuffy, or cluttered bedroom can prove impossible. Your sleep space should promote relaxation and help alleviate stress and tension from your day. Consider a few of our guidelines below for creating the best bedroom:

• Keep it cool: Set your thermostat between 67 and 70 degrees. This temperature will prevent any sleep disruptions as a result of night-time sweats or overheating. Also, make sure you use cotton or linen sheets to boost breathability and comfort.
• Keep it organized: Clutter, such as paperwork or laundry, can cause unneeded stress prior to bed. Do your best to help keep your bedroom organized and remove any stress triggers.
• Keep it quiet: If you sleep with somebody who snores, you may want to consider an adjustable base. These advanced bed frames enable you to slightly alleviate the head with just a click of a button. This slight lift opens airways and reduces snoring to help you both sleep comfortably. If you don’t have an adjustable base, you can also here is another wedge pillow.
• Keep it dark: If you have unwanted light coming into your bedroom, either early each morning or before bed, consider utilizing black curtains or an eye fixed mask. The darkness can help increase melatonin production and encourage sleep.

Establish a Bedtime Routine

Creating a group bedtime and nightly routine can help you mentally and physically plan sleep. By maintaining a regular bedtime, you may gradually reinforce your internal clock—making it easier to drift off each night. When you perform the same night-time routine before bed, you’re also signalling the brain that it’s time to flake out.

To set your self up for a comfortable sleep, you may want to turn into breathable, cosy pyjamas, wash your face with warm water, brush your teeth, and perform relaxing activity before trying to have some shut-eye.

Reduce Blue Light Exposure

As we mentioned previously, our circadian rhythm is influenced by sunlight. Darkness triggers melatonin production, causing us to become tired. When we expose ourselves to the blue light from electronic screens before bed, it could cause the mind to think it’s still day time—inhibiting melatonin production and keeping us from sleep.

To prevent wakefulness and disruption to our internal clock, experts suggest avoiding our electronic screens at the least 2 hours before bed.

Alleviate Stress Before Bed

Stress and sleep are inextricably linked. When sleep-deprived, we now have less get a grip on over our breathing and blood pressure—forcing us to react to each and every day stressors in unhealthy ways. But stress can also cause wakefulness and racing thoughts.

To prevent this, you can perform relaxing, stress-reducing activity before bed. Consider taking a warm bath or shower, reading, journaling, or performing a breathing experience. These activities can help you release tension and anxiety, so you can drift off peacefully.

Americans are missing out on valuable hours of sleep—about a third folks get below the recommended 7 hours per night. Whether that’s due to stress, insomnia, or intentionally postponing rest, sleep deprivation could be dangerous.

Certainly, stress reduces our focus, decision-making skills, and simple hand-eye coordination, also it can cause serious health complications with time. Therefore, we ought to do what we can to locate better sleep.

Regular exercise will help you maintain a healthy body, manage stress, and find the others you need to be our best.

https://www.digitalmarketnews.com/how-exercise-can-help-you-sleep-better/

How to know if you have insomnia and what you can do to treat your sleep troubles

From insider.com

Insomnia is a common sleep disorder affecting about 30% of US adults. It's more serious than just having occasional sleep troubles.

But with the proper treatment, it is also a condition that can be easily managed — and potentially even cured — as many people are able to improve their quality and quantity of sleep.

Here's what you need to know about the main symptoms, causes, and treatments for insomnia.

What is insomnia?

People who have insomnia consistently have trouble falling asleep, staying asleep, or both. With insomnia, your sleep issues will start to affect your daily life.

"Everyone has trouble sleeping sometimes," says Nate Favini, MD, medical lead of Forward, a preventive primary care practice. "It's really when the sleep difficulties start impacting other areas of your life that it becomes insomnia."

Signs and symptoms

Warning signs that you may have insomnia include: 

• Lying awake for a long time before falling asleep
• Frequently waking up during the night 
• Waking up early and not being able to fall back asleep

The longer these sleep troubles persist, the more they will carry over to cause health problems throughout the day. Common symptoms of insomnia include:

• Difficulty paying attention, focusing, or remembering
• Lower levels of energy or motivation 
• Irritability, depression, or anxiety
• Headaches, body tension, or gastrointestinal problems

If you always feel tired, and your sleep troubles are negatively affecting your ability to work or maintain healthy relationships, you should talk with your primary care doctor.
To diagnose insomnia, your physician will ask about your medical history and sleep troubles. They may also refer you to a sleep specialist, who can conduct further sleep studies, if necessary.

Types of insomnia

Depending on the duration of your insomnia, it can be diagnosed as one of two main types:

• Acute insomnia is often brought on by a specific event, such as stress or jet lag, and only lasts for several days or weeks. 
• Chronic insomnia is usually tied to another physical or mental health condition, and occurs for a longer period of time — at least three times per week for three months. 

Research has found that about 25% of Americans develop acute insomnia each year, but about 75% of those cases resolve without turning into chronic insomnia. 

Causes 

The causes of insomnia are classified as either primary or secondary. The main difference between primary and secondary insomnia is that secondary insomnia is a side effect of another health condition or medication whereas primary insomnia is the main illness.

Primary insomnia

Primary insomnia isn't related to any other health condition and is most commonly associated with acute insomnia. Usually, primary insomnia is caused by one, or a combination, of the following:

• A stressful life event. This could include a big job interview or upcoming test, as well as a major life change, such as the death of a loved one or a relationship break-up. 
• Uncomfortable sleeping conditions. For example, the temperature in your room might be too hot, making it difficult for you to stay cool at night. It might also be too bright or noisy to get restful sleep.  
• An irregular sleep schedule. This is often caused by poor sleeping habits, like if you don't wake up and go to sleep at the same time each day. Any change in your sleep routine could cause temporary insomnia, including jet lag. 

These factors will likely resolve on their own, and you won't need to seek medical attention.

Secondary insomnia 

Secondary insomnia is when your sleep troubles are the result of an underlying health condition, substance use, or the side effects of a medication.
The following causes often lead to chronic insomnia and require extensive medical attention:

• Sleep disorders. Research has found that insomnia occurs in about 38% of people with sleep apnea, and as much as 60% for those with restless leg syndrome. 
• Long-term illnesses. Physical ailments that can make it consistently difficult to sleep include asthma, acid reflux, chronic pain, hormone or thyroid disorders, and neurological disorders like Parkinson's disease. 
• Pregnancy. Research has indicated that about 78% of people experience insomnia during pregnancy. It's most common during the third trimester, as your belly gets bigger and the stress over having a newborn builds. 
• Mental health. While stress can cause temporary sleeping troubles, anxiety disorders and depression can cause insomnia that will likely require the help of a therapist. 
• Substance use. Excessive intake of caffeine, nicotine, or alcohol can make it difficult to sleep and pose long-term health risks. 
• Medications. Insomnia is a known side effect for common medications like SSRIs for anxiety, alpha or beta blockers for high blood pressure, and steroids for arthritis. 

Treatment

To figure out how to get better sleep, it's important to talk with your doctor, who can help you design a treatment plan for insomnia.

First, your doctor will have to determine what's causing your insomnia. If it's secondary, you may need further medical attention to address the underlying health condition.

But improving your overall sleep habits is also important. Most of the time, you'll need a combination of therapy, lifestyle changes, and natural remedies to treat insomnia and effectively resolve your sleep troubles. Here are the most common treatments for insomnia: 

Cognitive behavioural therapy 

Cognitive behavioural therapy for insomnia (CBT-I) is one of the most effective treatment methods for improving sleep.
Essentially, CBT-I helps you learn how to get better sleep. A trained therapist will teach you relaxation techniques, stress reduction strategies, and how to manage your sleep schedule. 
Research has found that CBT-I is effective at reducing the time it takes to fall asleep and the amount of time spent awake during the night — and the improvements in sleep quality are often maintained well after therapy sessions end.

Light therapy 

Light therapy is most commonly used when insomnia is caused by irregular circadian rhythms. These are natural rhythms in your body that respond to light and darkness and prepare your body for sleep.
Light therapy treatment involves sitting near a light box — which mimics bright outdoor light — for a set amount of time each day. This can help regulate your circadian rhythms and reset your body's sleep and wake cycles.

Usually, light therapy would only be used if CBT-I doesn't work at first, but you can talk with your doctor to see if it might be right for you. You should only try light therapy with medical supervision, as incorrectly timed light therapy can make insomnia worse.

Natural remedies 

There are also many effective natural remedies for insomnia, including lifestyle changes you can make to improve your sleep:

• Practice good sleep hygiene. Sleep hygiene refers to the act of adopting optimal sleep habits, such as sticking to a sleep routine and choosing relaxing activities to wind down for bed, like drinking a cup of chamomile tea instead of looking at your phone. 
• Exercise regularly. Research has found that getting at least 30 minutes of exercise five days a week can improve sleep quality. 
• Meditate. Mindfulness meditation can help relieve stress and wind down before bed. You can follow our guide on how to meditate to get started. 
• Try CBD. Some research has indicated that CBD, a compound found in hemp plants, can be effective at treating insomnia — but the results are not yet proven and you should ask your doctor before trying CBD for sleep. 
• Take a melatonin supplement. Melatonin is a hormone that your body produces naturally. It helps regulate your sleep-wake cycle. You can also purchase over-the-counter melatonin supplements. Research has found that taking melatonin supplements can help some people fall asleep at night more easily. but talk to your doctor about the proper dosage. 

Medication

Most of the time, doctors will not recommend medication for insomnia. If they do, it will only be on a short-term basis, as this medication can have serious side effects like sleepwalking, dizziness, or prolonged drowsiness that impacts your ability to function. 
Sleeping pills, or hypnotics, are considered safe, but only when you take the medication exactly as prescribed, and diligently check in with your doctor about potential risks or side effects.
If these other treatment methods aren't working to resolve your insomnia, you can ask your doctor about medication, but be advised that it is a far riskier option, where the costs often outweigh the benefits.

This article was medically reviewed by Alex Dimitriu, MD, psychiatrist and founder of Menlo Park Psychiatry and Sleep Medicine. 

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

5 Happiness Apps to Help With Anxiety

By Julie Gorges

The Partridge Family sang, "Come On, Get Happy." But that's easier said than done right now in the midst of the coronavirus pandemic. Isolation and fear can make us struggle with our mental health. On top of that, stay-at-home orders can complicate getting help in more traditional ways.

But thanks to technology, apps are available to provide help with anxiety and depression at your fingertips. With that in mind, I'm sharing some happiness apps meant to help calm nerves and help you live a happier life, even during these difficult times.

Happify

A few years ago I tried the app Happify. It caught my attention. For one thing, the name is catchy. Plus, although I want to be happy, I'm also cheap at heart, and the basic version is absolutely free.

The idea behind this app is that all it takes is a few minutes a day and you'll be on the road to breaking free of negative thinking. You'll learn to cope with stress and develop positive life-changing habits with some fun exercises and games.

According to the app you can strengthen basic happiness skills like: savouring the moment, thanking those who matter, aspiring to meaningful goals, eliminating dead end thinking, empathizing with others, reducing stress and negative thoughts, and improving your relationships.

After you download the app and create an account, Happify will score your happiness based on a questionnaire. Then, the app provides you with a series of tracks that you can use to start living a healthy, stress-free life.

Next, you choose a "track" to get started. A caregiver for my mother at the time, I thought I'd start on the one for reducing stress and anxiety. My first assignment: list three things I'm grateful for - and the kicker that really helped me - explain why.

This app rates high on many lists of best happiness apps and I can see why.

Headspace

This is another app I've tried and love. Headspace provides tools and resources to help you stay mentally strong, reduce stress and anxiety, live healthier, breathe properly, sleep better, and have a happier life.

They offer a free two-week trial, after which you'll auto-enrol in their $69.99 a year plan. At the time of this writing, if you're unemployed, you can get a free year of Headspace Plus to help you get back on your feet.

I discovered this app while enrolled in Weight Watchers (WW), which offers it free as part of their program. I suffer from insomnia and their sleep meditation exercise helped me quiet my thoughts, breathe slower, and relax my body to ease me into sleep. I also used their "Take a moment to pause" exercise to help me stop for a few minutes when I felt stressed and refocus.

Calm is a similar app for sleep, meditation and relaxation to help you lower stress through guided meditations, sleep stories, breathing programs, stretching exercises, and relaxing music. Calm offers a 7-day trial, but after that you'll be automatically enrolled in their $69.99 a year plan.

Real Life Change

The app Real Life Change is meant to be a portable life coach, designed to take your social interactions, moods, decisions, discoveries, and emotions that you experience each day and provide you with meaningful, actionable feedback to help you live a better and more mindful life.
The basic plan is free. This app is available only on the App Store for iPhone, iPad, and Apple Watch.

Track Your Happiness

Track Your Happiness is a free app used with your smartphone. You spend about 10 minutes answering questions, then you're contacted by e-mail or text - you choose how often you want the app to prompt you - and are asked to report what you're doing and how you're feeling.

A customized happiness report tracks your moods so you can learn what makes you happy, who makes you happy, and where you feel the happiest.

Super Better

Super Better has made building happiness a game with short easy activities you complete as you go on quests to build happiness-boosting skills like resilience.

Their site claims that millions have played SuperBetter to achieve goals and tackle challenges including anxiety, depression, chronic pain, and more. The Original Super Better is available for free.

Need more than an app? You may want to check out Talkspace which allows users to connect virtually with a licensed therapist. For $49 per week, you'll have private access to a therapist via text, audio or video chat, as often as daily or multiple times per day.

I'll let you make up your own minds. Find what works best for you and your life. There's many more apps available than the five I've listed. Who knows? A happiness app just might prove to be useful to you and provide feedback to brighten your day during these stressful times.

https://ezinearticles.com/?5-Happiness-Apps-to-Help-With-Anxiety&id=10299919

Where did the sleep go? Here is why you’re experiencing insomnia

From nation.co.ke/kenya

Summary

• Insomnia is a condition that makes it difficult for one to either fall asleep or stay asleep for the recommended six to eight hours.
• This condition can be caused by a number of factors, including stress, anxiety, depression, medication, caffeine, sickness, unpleasant sleeping conditions or change in sleeping patterns

             As Covid-19 rages on, more and more Kenyans are experiencing insomnia.                                                                                  PHOTO | SHUTTERSTOCK

It’s Monday again, but instead of Monday blues, a majority of Kenyans are suffering from never-ending quarantine fatigue. And with it comes the sleepless nights, aka insomnia. The hashtags #can’tsleep and #insomniac litter timelines. Once you get into bed, the tik tok sound from the wall clock seems to grow louder by the hour. You stare at the ceiling and the ceiling stares back, as if in mockery.

You turn to the wall, but it offers no relief. You decide to check your phone, maybe play a game to see whether it will sooth you to sleep, but then you remember what you read online about screens being the number one robbers of sleep. Never has sleep eluded so many before.

Mr Festus Nzinga, a sales and marketing professional, has always had a regular sleeping pattern... until Covid-19 came and threw it in disarray. He would go to bed around 11pm and at 5.30am, his alarm would go off, signifying another work day ahead. When the virus made its way to Kenya, his place of work was shut down three days later, until further notice.

SET ROUTINE

Mr Nzinga found himself at home with more time than he knew what to do with. He also found that he was no longer keen about what time he went to sleep and when he woke up; after all, there was nowhere to go. He was at liberty to watch an entire series if he so wished.

As a result, he would sometimes go to sleep at 1am, and when he did not have anything to watch or do, he would go to bed as early as 10am. Having been used to a set routine for so many years, the change in day and night patterns started affecting his ability to sleep soundly. He could not sleep for more than two hours continuously.

Anxiety and insomnia

Mr Ken Munyua, a psychologist, explains that a change in sleep pattern is bound to cause sleep difficulties such as insomnia. Insomnia is a condition that makes it difficult for one to either fall asleep or stay asleep for the recommended six to eight hours. This condition can be caused by a number of factors, including stress, anxiety, depression, medication, caffeine, sickness, unpleasant sleeping conditions or change in sleeping patterns. Insomnia can be a short-term or long-term problem depending on how an individual handles it, as well as the causes.

As the Covid-19 pandemic rages on, many people are reporting experiencing insomnia and other sleep disorders as they struggle to adjust to changes in their lives. Like Mr Nzinga, some have been forced to work from home, while others were told to just go home and wait until “things” get better. The uncertainty accompanying such situations is bound to cause anxiety, stress and even depression that catalyse insomnia.

There’s also the curfew, which initially demanded that everyone be indoors by 7pm, and now 9pm. For those that were used to working late or passing by their favourite joint for a drink, this new norm has disrupted their routine.

MOODINESS

Insomnia started in early April for Mr Nzinga. “I’d toss and turn in bed for hours, and when I finally managed to sleep, it was short-lived. I would find myself waking up in the middle of the night and it would take me hours to fall asleep again,” he says.

After days of sleepless nights, he started experiencing moodiness. He also found it difficult to concentrate.
“Lack of sleep made it impossible to think clearly, which made me unproductive,” he recalls. “My eyes were constantly tired; it was depressing.”

Mr Munyua explains that poor sleep patterns hamper productivity. The body needs adequate rest to recharge. Besides, when we sleep, our bodies repair themselves and the vital organs such as the heart and kidneys do less work in readiness for the next day’s work. Mr Munyua adds that we also process information and thoughts during sleeping sessions, in the form of dreams. With so much going on in the world, there’s a lot of information to process, and we need quality sleep to stay sane at such turbulent times.

Different traumas

It’s interesting to note that some people are more predisposed to sleeping disorders than others. For instance, people who overwork are more likely to experience insomnia more than people who underwork. “To a workaholic, sleeping feels like a waste of time and missed opportunities. They may, therefore, be too restless and anxious to sleep soundly, thinking about the bulk of the work they left undone,” Mr  Munyua says.

He also notes that people who are unable to meet their financial obligations or afford basic needs due to job loss or pay cuts are also likely to experience anxiety and subsequent sleep disorders.

And yet insomnia is not the only sleep disorder people suffer from. It may be the most common, but just a tip of the ice berg. Nightmares are also frequent robbers of sleep in both adults and children. “People who have had traumatic experiences are likely to have nightmares,” the psychologist says.

Different people are dealing with different traumas. For instance, media reports show that cases of domestic violence are on the rise, which could lead to trauma in the victims.

There’s also the issue of families dealing with pre-existing chronic conditions that might have been traumatic all through. Adding to this a virus that has no cure could worsen their trauma.

The sheer thought of a chronically ill loved one contracting the virus is chilling enough to cause nightmares.

It’s also important to pay attention to people who may have lost loved ones to the virus or those with the disease. Couple this with the fact that they don’t receive sufficient social support due to restrictions on gathering put in place by the government and what you have is a crisis.

Sleep paralysis

In cases where sleep deprivation and abnormal sleep patterns are prolonged and out of one’s control, sleep paralysis is likely to check in. Sleep paralysis is a frightening episode entailing inability to move or even speak upon waking up or immediately after falling asleep.

 It’s also accompanied by seemingly real hallucinations such as the feeling that someone is pinning you down. Even though sleep paralysis may cause intense fear, experts say it’s not a serious condition, and like other sleeping disorders, it can be remedied by lifestyle changes.

Ms Mary Mwakio, a lifestyle coach, recommends finding creative and engaging ways to keep busy instead of watching too much TV or spending lots of time online.

“There are many things we can do to engage our minds and bodies. For instance, you may de-clutter, explore new hobbies, write a book or volunteer for charity work as long as it is safe,” she says.

Diet and water intake

The goal is to work every muscle in your body and distract your mind from stress and anxiety. Come evening, you will be so tired, your body will be crying for sleep.
Jogging or running in the morning is recommended.

Diet is another important ingredient for quality sleep. Nutritionists recommended that we eat a heavy breakfast, mild lunch and minimal supper.

Ms Mwakio, who is also a nutritionist, advises avoiding drinking too much water before bedtime. Taking water right before bedtime could lead to many trips to the toilet, disrupting sleep.

In an effort to banish insomnia, Mr Nzinga takes his final glass of water or beverage around 7pm. He has also added soft instrumental music to his sleep recipe.
“Soft music calms me down and distracts me from having negative thoughts. It’s a welcome lullaby,” he says.

On anxiety and stress, talking to friends and family can go a long way in easing them. Once in a while, Mr Munyua says, we all go through a difficult patch that keeps us awake. When this happens, most people make the mistake of keeping it to themselves, fearing that they will be judged for exposing their weakness.

“The truth, however, is that many of us are in the same boat. For instance, we’re all affected by the pandemic and sharing about what we’re going through is a relief to not only the person sharing, but the one listening as well,” the psychologist says.

Sleep disorders in children

Children are not immune to sleep difficulties. It is, therefore, important to pay attention to your children because they, too, could be going through an anxious time, which could disrupt their sleep pattern.

“Children respond better to routine. As much as possible, therefore, ensure they do not veer so much, off the routine they had before schools were shut down,” Ms Wakio suggests.

Mr Munyua advises parents to spend some time with their children every day before bedtime because it provides an opportunity to have heart-to-heart conversations with them. This way, the parents can detect any anxiety that might be going through the little one’s minds.

https://www.nation.co.ke/kenya/life-and-style/dn2/-where-did-the-sleep-go-here-is-why-you-re-experiencing-insomnia-1445476

Beating insomnia: Proven ways to get the sleep you need

From thesouthafrican.com

We all need a good, restful night’s sleep in order to stay healthy. Fight insomnia with these proven tricks

There are some of us who, no matter how hard we try, just can’t seem to get enough sleep at night. When we do eventually fall asleep, we keep waking up during the night, seemingly for no reason at all. This is known as insomnia, and apart from it being exceptionally frustrating, it also causes us to feel sluggish and plays havoc with the way we function during the day.

So, how do we overcome these sleepless or troubled nights?

                                                                Image via Adobe Stock

Make sure you’re exposed to bright light during the day

Your body has an in-built method of keeping time called the circadian rhythm, which affects how your body, brain and hormones work to keep you awake, and tell you when it’s time to go to sleep. As long as there is bright light around (natural sunlight is best), it will help you stay alert and keep your body functioning properly.

This rhythm will tell you to stay awake as long as you are exposed to bright lights. In other words, bright, natural sunlight will help a lot to keep you alert and functioning well. If you stay active during these daylight hours, then your body will start to slow down naturally late in the day and be able to rest at night.

Skip the caffeine after 4 pm

Have your coffee or tea as you wake up in the morning and all through the day too if you like, because caffeine is known to be a great stimulant. It helps your brain stay focused and alert, and your body energetic.
You should, however, avoid caffeine after 4 pm because it will mess with your body’s natural slow-down process and prevent you from falling asleep when you go to bed at night.

Exercise

When you exercise, your body produces serotonin, often referred to as “happy hormones”, which help to keep your body perfectly balanced. These “happy hormones” are fantastic, especially when you’ve had a particularly stressful day.

Spending some time at a gym or playing a game to increase your heart rate and blood circulation, will get rid of the stress and help you to fall asleep easier at night and have a decent night’s rest.

Maintain a regular sleeping schedule

Since the circadian rhythm only works properly with regular waking and sleeping times, it is important that you go to sleep at around the same time every night, if possible. Do this, and you will start feeling sleepy at that same time every day.

A good example of how your circadian rhythm works, is when you set your alarm for the same time every morning, and after a few days, start waking up a couple of minutes before it goes off. It will do the same thing every day for you, to make sure that you get sufficient, restful sleep.

The amount of sleep you get every night plays an important part in how you function during the day.

Beat insomnia by staying active during daylight hours to keep your body working at its peak when you need it to, and make sure that your bedroom is comfortable and has no bright lights or colours that will keep you awake at night.

https://www.thesouthafrican.com/lifestyle/health-fitness/insomnia-help-with-sleeping/

Do You Prefer to Sleep Alone?

By Susan Leigh

An increasing number of us are choosing to sleep alone. In fact a recent survey has revealed that as many as 1/6 British couples or 15% now sleep apart, with 89% of them choosing to sleep in separate rooms. And yet this decision is often viewed as a betrayal of our relationship, being sometimes referred to as Sleep Divorce.

Is it so bad if you prefer to sleep alone?

When 90% of adults say they don't get enough sleep and stress and sleep-related issues last year cost UK businesses £40 billion (in absenteeism, poor performance, accidents) it's important not to underestimate the value of a good night's sleep.

And it's not to do with the number of hours you spend in bed trying to get to sleep. It's the quality of the sleep itself that benefits us in terms of supporting our health and wellbeing. So, disturbed, restless or fitful sleep is going to result in an unrested start to the day.

It's important to address as many factors as possible to improve the quality of your sleep, and if doing so impacts on your sleeping arrangements you may need to determine which will best benefit your health, wellbeing and the overall quality of your relationship.

Sleeping with someone who has health issues which cause them to sleep badly can cause major disturbance to their partner. This may ultimately justify their moving to individual beds, if not separate bedrooms. Someone who regularly snores, who gets up frequently in the night or who tosses and turns can really disrupt their partner's ability to sleep.

On a practical level, having a partner who operates on a different body clock and goes to bed earlier or later, who works anti-social shift patterns or who is perhaps the agreed carer for a new-born baby may be reasons to negotiate more flexible sleeping arrangements, perhaps on a temporary basis. One person may prefer the bedroom cool, the mattress firmer or be a duvet-hogger. Some of these preferences can be fairly easily resolved but others may cause ongoing tension, irritation and even rows.

If you do reach the decision to sleep apart agree to spend quality time together as often as possible.
There's no need for intimacy and closeness to suffer and it's often the case that the times you do spend together become better-humoured, more fun and less stressful after a good night's sleep.

Decide which evenings or early mornings could become personal us-time; there may be one or two evenings a week where you commit to using the bedroom for catching-up, chatting and being together. Weekends may provide the opportunity for special personal time too. Ensure that the times you do spend together are about communicating, sharing thoughts and feelings and reinforcing your bond. Keep the bedroom as 'our oasis', especially when you're not regularly sleeping together.

And consider some proactive things which may be able to be introduced to help. Snoring may be alleviated by losing a little weight, drinking less alcohol, exercising more and improving the quality of your breathing. Being stressed and having a lot on your mind can also cause restless sleep. Discuss ways to better manage your stressful areas more effectively, which then improves the overall quality of your relationship, life and sleep.

Health issues and associated medication can disrupt sleep patterns, sometimes even causing insomnia. If you suspect that that's the case book a medical check-up and discuss options with your family doctor. Simple adjustments can make major improvements.

Sleeping arrangements are a personal matter and don't necessarily define the state of your relationship. If you choose to sleep in separate beds or bedrooms it's not the end of the world. That decision may in fact result in you feeling better, being able to dedicate more thoughtful effort to your relationship and ultimately improve its overall quality.

Get a good night's sleep and feel better in every area of your life!

https://ezinearticles.com/?Do-You-Prefer-to-Sleep-Alone?&id=10279234

Everything you need to know, and try, to get a better night's sleep

From bodyandsoul.com.au

Because sleep is crucial for your physical and mental health

A good night's sleep is crucial to your health and is just as important as eating healthy and exercising. Here’s your complete guide to falling – and staying – asleep every single night.

We all know that we probably need to get more sleep - and the many benefits that come with achieving a consistent eight hours a night. However, the negative effects of missing out on precious shut eye make getting enough sleep every night a necessity, not a luxury.

Research revealed that an estimated 15 million Australians aged 20 years and over have sleep disorders, which in turn can lead to serious health issues such as cardiovascular disease.
So, in order to take charge of your sleep – and overall health – here’s your complete guide to everything you need to know – and try – to get decent shut-eye every night.

Dr Justin Hundloe from GenesisCare Australia says that increasingly busy Aussies need to look at their sleep environment as a key factor contributing to a good or bad night’s sleep.

Here are Hundloe's 13 ways that can improve your sleep patterns:

1. Go to sleep at the same time each night and get up at the same time each morning

Sounds simple, but we all know how hard it can suddenly be to keep a consistent bedtime when your social calendar starts filling out and quick dinners turn into long evenings catching up with old friends.

2. Refrain from taking naps during the day

Avoid napping during the day if you want to ensure the best possible night's sleep. However, if you absolutely must shut your eyes during the day, a ‘power nap’ of around 20 minutes is ideal, says sleep consultant Dr David Cunnington, co-founder of Sleep Hub.

3. Go to bed only when you are drowsy

Winding down at the end of the day is key to getting ready for a good night's sleep.

4. Avoid caffeine and alcohol within six hours of bedtime

We all know that consuming caffeine in the evening is a no-go if you want to drift off easily, but a series of experiments conducted at the University of Missouri-Colombia showed that a single night of drinking alcohol can also disturb the gene that regulates our sleep.

5. Avoid the use of nicotine close to bedtime or during the night

Just like alcohol and caffeine, nicotine is also going to mess with your sleep pattern and effect the quality of your shut-eye.

6. Obtain regular exercise, but avoid strenuous exercise four hours before bedtime

Studies show that exercising releases the feel-good hormone, dopamine, which often feels like a surge of energy through the body -the last thing you need to be feeling just when you're trying to relax before bed.

7. Avoid eating a heavy meal late in the day

Thanks to our circadian rhythm, our metabolism and hormones are programmed to do their work in the day when humans are active, and then store, build and recover at night when we rest, sleep and regenerate. This means ideally we should try and consume our last meal of the day by 8pm at the latest.

8. Minimise light, noise and extreme temperatures in the bedroom

Previous research revealed that four in 10 people can’t get to sleep unless the room is completely dark, and a quarter can’t drop off unless there’s a total absence of noise.

9. Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath

Netflix is a no-go, so close your laptops and avoid those screens people.

10. Avoid using your bed for anything other than sleep or sex

This means that you will relate getting into bed with relaxation, keeping it as a space for rest.

11. Try making a to-do list before you go to bed

Dr Justin Hundloe says that this will prevent losing precious hours when you could be sleeping on “worry time”.

12. Avoid clock watching

Counting sheep may help you drift off, but counting the minutes ticking by will not - so don't keep checking your phone if you're struggling to sleep.

13. Seek professional medical advice

If you’re having ongoing sleep issues, head to a medical professional who will be able to give you the best advice.

https://www.bodyandsoul.com.au/mind-body/wellbeing/everything-you-need-to-know-and-try-to-get-a-better-nights-sleep/news-story/739cb9219b229dbdfa19bc7c6a6f98b0