Health Beat: Is it insomnia or something else?

From wfmz.com

SEATTLE — Looking to get some zzzs but having a hard time falling asleep? Before you chuck it up to insomnia, you may want to check to see if it might be something else.

"It's very important to rule out other sleep disorders, as some sleep disorders can mimic insomnia," explained Dr. Lourdes DelRosso, a sleep physician with Seattle's Children's Hospital.

One of those is restless leg syndrome.

"You have this sensation in your legs that you really need to move your legs," DelRosso said. "It can prolong it for up to an hour."

Even though there's no cure for restless leg syndrome, avoiding caffeine and getting plenty of exercise, warm baths and massages can relax your leg muscles.

Another thing that can mimic insomnia is a delay in your circadian clock.

"Usually, adolescents, teenagers, naturally start having a delayed sleep cycle," DelRosso stated.

It can result in excessive daytime sleepiness. To lessen the effects of that, keep a consistent wake-up time that doesn't vary more than two hours, even on the weekends.

Finally, if you are feeling tired during the day, it could be sleep apnoea, which could put you at greater risk for a stroke and heart attack. It's estimated that 85% to 90% of people with sleep apnoea don't know they have it.

Inform your doctor if you experience snoring, daytime sleepiness or mood changes. That could help you get the right diagnosis to catch some quality zzzs.

https://www.wfmz.com/health/health-beat/health-beat-is-it-insomnia-or-something-else/article_5fcbb85a-90d0-11eb-996a-57da8e99bf66.html

Why millions listen to intentionally boring stories

From smh.com.au

By Peter Wells

Drew Ackerman started the Sleep With Me podcast back in 2013, and since then it has grown into one of the most successful independent podcasts and a lifeline for those who struggle with insomnia.

Ackerman says the show is a little hard to describe to new listeners, but the simplest explanation is it’s designed to help adults fall asleep through silly bedtime stories.

Drew Ackerman hopes to tell stories that people don’t want to stay awake for

Unlike most podcasts designed to put adults to sleep, Ackerman doesn’t whisper mindfulness slogans over new age music. Instead he tells the most boring stories imaginable, in a “creaky, dulcet” monotone. While telling these incredibly dull tales, he’ll often get sidetracked down pointless, meandering asides.

“[The goal is to create a show] where the listener feels it is okay not to listen to me, but they could listen to me at any moment, if they feel the need to,” Ackerman says.

“It is a delicate balance to just maintain enough interest that you feel like you’re not going to think about whatever’s keeping you awake, but not be so interesting that you want to stay awake for it either.”

Sleep With Me strikes the balance well. Whenever I need it, the podcast has sent me to sleep in around 20 minutes.

“I’m naturally boring, so I think that helps,” Ackerman says.

“When I was a child, I couldn’t sleep because I was so anxious about school and I’d stay up all night worrying and worrying and worrying, and I started listening to comedy radio, just as a distraction. I would listen in and it would make me laugh and it would make me feel less alone.”

Over the years the podcast has gained a loyal audience; it has a permanent place in the Apple Podcast charts, and the show averages around 3 million listeners a month. Six thousand people support the show on Patreon, and Ackerman constantly gets feedback from those the show has helped over sleepless nights, from ex-soldiers dealing with PTSD, to people grieving over the loss of a loved one.

After years balancing the show with his day job as a librarian, Ackerman now works on the podcast full-time. Amazingly, he’s even recorded a few episodes live.

“I started doing these local shows in a really small space, and people will show up with blankets and pillows and yoga mats. And I’ll just tell a story from the podcast and we’ll turn the lights down low,” he says.

“The funniest part is that most people don’t come alone, so about 40 per cent of the audience are on a date, and they have never heard the podcast before. So their date is sound asleep and they’re just sitting staring at me like, what is wrong with this guy? I cannot believe I’m here listening to this.”

Peter Wells writes about technology and podcasts. He interviews Australia’s best podcasters every week on his podcast, Meta.

https://www.smh.com.au/culture/tv-and-radio/why-millions-listen-to-intentionally-boring-stories-20210330-p57f4y.html

How to fall asleep fast

From chicagotribune.com

How to fall asleep quickly

Suffering from insomnia can be debilitating, leading to nights spent awake and days filled with exhaustion. Falling asleep at night can be frustrating. If you spend a long time trying to drift off to sleep every night, you might be wondering what the secret is to fall asleep quickly.

Luckily, there is a wide range of behaviours that can help someone fall asleep quickly, from making a habit of proper sleep hygiene to practicing meditation or other relaxation techniques. However, if you've tried everything but medical intervention, it may be time to consult your doctor. Read on to learn more.

Practice good sleep hygiene

According to the National Institutes for Health, practicing good "sleep hygiene" can improve your sleep. This term simply refers to habits that are beneficial to sleep. Below are some of the cornerstones of sleep hygiene.

Limit caffeine

Avoid drinking coffee and caffeinated tea for four to six hours before going to bed. Herbal teas, especially chamomile tea and sleepy time blends, can help the sleep deprived enter a relaxed state, which is required to fall asleep.

Avoid heavy meals before bed

Feeling full or bloated isn't a recipe for easily drifting off to sleep. Try to eat your main evening meal at least three to four hours before bed. If this isn't feasible, stick to a light meal and avoid spicy foods.

Don't smoke close to bedtime

Ideally, you shouldn't smoke at all, but if you are a smoker, don't smoke too close to bedtime. Nicotine is both a stimulant and a sedative, but the initial kick you get from smoking a cigarette can keep you up at night.

Make your bedroom suited to sleep

Your bedroom should be conducive to sleep. Make sure it is not too hot or cold and that it's completely dark. You might need to use blackout curtains if you live somewhere with street lights outside your window. A mattress should be comfortable and supportive, and the pillows should elevate your head in a comfy position. Old, lumpy pillows that give you a crick in your neck won't do you any favours when trying to fall asleep.

Only use the bed for sleeping

You're more likely to fall asleep quickly if your brain associates bed with sleep. As such, try to use your bed only for sleeping — never for eating, watching TV or hanging out. This can be tricky if you live in a shared house with limited communal space but in this case, try to use another space in the bedroom for leisure, even if it's just a small nook containing a desk or a couch.

Additional tips for falling asleep fast

Use relaxation techniques

Meditation and other relaxation techniques can be useful in falling asleep quickly, especially if your thoughts are what keep you up at night. If you already know the basics of meditation or know some useful relaxation techniques, great. If not, there are plenty of free meditation apps for both iPhones and Androids, many with specific guided meditations for sleep.

Exercise but not too close to bedtime

Getting enough exercise can help sleep, but exercise too close to bedtime releases endorphins, which can keep you from quickly falling asleep. Exercise is not only tiring from the physical exertion involved, but it also causes the brain to release serotonin, which plays a part in a healthy sleep-wake cycle. Any time of exercise can help you sleep, whether it be brisk walking, running, strength training or team sports.

Get up if you can't sleep

Spending hours lying in bed when unable to sleep is often counterproductive. The more you try and fail to sleep, the more you increase your anxiety around falling asleep and the less likely you are to succeed. Instead, decide on a set amount of time — say 30 to 60 minutes — and if you haven't managed to fall asleep by then, get up and do something relaxing, like reading a book, listening to a podcast, or drinking a hot, non-caffeinated beverage.

Limit screen time before bed

Using electronic devices, such as smartphones, tablets and laptops before bed is terrible for your sleep. If you tend to get into bed and scroll through your phone for 20 minutes before attempting to sleep, this is a habit that should be immediately broken. It's best to sleep with the phone in a separate room, in fact. If the phone is used as an alarm, buy an alarm clock. Ideally, avoid using any devices that emit blue light for a couple of hours before bed. If you must use these devices, switch on the blue light filter if it has one, or use some blue light blocking glasses.

Play white noise or relaxing sounds

Some people find that white noise or relaxing sounds, like rainfall or whale songs, help them fall asleep faster. These types of sounds can be particularly helpful if street noise or other ambient sounds in your environment keep you up. To avoid using a phone to play white noise, which isn't ideal when trying to limit bedtime device use, we'd recommend a white noise machine or sound machine. We particularly like the Hatch Restore Sound Machine, which can play a range of white noise and other relaxing sounds, as well as function as a relaxing reading light and a sunrise alarm clock.

Consult a doctor

You might prefer to sort out your sleep issues yourself but sometimes this isn't possible. If you've tried a wide range of natural techniques and healthy habits to help fall asleep but are still suffering from insomnia, it's probably time to consult the family doctor. Occasionally, there can be an underlying medical issue causing problems with your sleep, which is worth looking into. Otherwise, some short-term prescription medication might help reset your sleep cycle.

Lauren Corona is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.

BestReviews spends thousands of hours researching, analysing and testing products to recommend the best picks for most consumers. BestReviews and its newspaper partners may earn a commission if you purchase a product through one of our links.

Distributed by Tribune Content Agency, LLC.

https://www.chicagotribune.com/consumer-reviews/sns-bestreviews-how-to-fall-asleep-fast-20210329-izat3ueelzar3mttkkbqf6vlxq-story.html

The Best Sustainable Weighted Blankets

From greenmatters.com

By Andrew Krosofsky

Finding sustainable textiles in an unsustainable world isn’t always easy. This is especially true when it comes to niche or novel products such as weighted blankets. These comfy, body-hugging blankets have become hugely popular in recent years for the way they envelop our bodies, relieve anxiety, and fight insomnia. With so many companies jumping on the bandwagon, finding the right weighted blanket can be a challenge, and finding a sustainable weighted blanket can seem even harder — but don’t worry, we’ve got you covered.

What are the best sustainable weighted blankets?

Weighted blankets are heavy comforters that are designed to work the way that deep touch pressure therapy does. According to The Good Trade, the pressure these blankets provide encourages the body to release serotonin, which reduces cortisol and relieves stress. The result is a calmer demeanor, less anxiety, and a better night's sleep.

Unfortunately, many conventional weighted blankets are constructed of polyester, flannel, chenille, or fleece, and not all of these materials are considered eco-friendly. According to Hush Blankets, many of these are also filled with some sort of padding or weighted component derived from plastic, like plastic poly pellets. Luckily, several brands have released fairly eco-friendly weighted blankets in the past few years, though some are a tad more sustainable than others in terms of materials.

Bearaby blankets are made from certified organic cotton and Tencel, a form of rayon that is derived from eucalyptus cellulose fibre. These blankets are hand-knit, machine-washable, and even come with an organic cotton dust bag for easy storage. Bearaby amps up the sustainability by donating to One Tree Planted every time someone purchases one of its Napper weighted blankets. Prices start at $149.

TruHugs weighted blankets are made from GOTS-certified organic cotton and hemp. Each blanket is pre-softened with an enzyme-based treatment to make them all the cosier. On top of that, TruHugs does its own sewing, so each batch of weighted blankets is essentially made to order. TruHugs blankets are stuffed with a blend of organic soybean and recycled micropolyester, and while the plastic micro bits aren’t ideal as a stuffing material, at least they are made from recycled material. Prices start at $220.

Luxome’s weighted comforters are made of organic Lyocell bamboo fabric. Bamboo is one of the most sustainable materials being utilized today and many of the most sustainable growers utilize a closed-loop, water-saving process. Each 300-thread count blanket is designed to be cooling, even while keeping you warm and cosy. They are hypoallergenic, antibacterial, and available with a removable or integrated cover. Prices start at $100.

Cariloha's weighted bamboo blanket comes with an inner blanket made entirely of viscose, a bamboo fabric derivative. This inner blanket also comes stuffed with non-toxic glass beads for added weight. The outside of the blankets is made of a blend of bamboo viscose, cotton, and polyester. Because both the inner and outer blankets are made of different fabrics, they each require a different laundering process. Internal is dry-clean only, external can be removed and washed as needed. Prices start at $249.

Luna's cooling seven-layer blankets are made from 100 percent OEKO-TEX certified cotton on the outside and filled with medical-grade glass beads. Unlike other weighted blankets, whose internal weighted beads can sometimes shift over time, the glass beads within Luna blankets are housed in durable double-stitched seams. This ensures even pressure across the whole blanket without the need for fluffing or weight redistribution. Prices start at $70.

Baloo weighted blankets are also made of Lyocell, a type of rayon made from bamboo wood pulp. The outside of the blanket is sewn from machine-washable, OEKO-TEX cotton, though it should be noted that this particular blend is not considered organic cotton. The internal fill is made up of quilted pockets full of lead-free glass microbeads. Prices start at $169.

https://www.greenmatters.com/p/sustainable-weighted-blankets

Insomnia and broken sleep 'linked to heightened risk of coronavirus', study suggests

From inews.co.uk

Insufficient sleep and work burnout have been linked to a heightened risk of viral and bacterial infections according to a global study of healthcare workers

Insomnia and disrupted sleep are linked to a heightened risk of not only becoming infected with Covid-19, but also having more severe disease and a longer recovery period, a study suggests.

Insufficient sleep and work burnout have been linked to a heightened risk of viral and bacterial infections, but it was not clear if these are also risk factors for Covid-19.

Researchers in the US therefore drew on almost 3,000 responses to an online survey for healthcare workers repeatedly exposed to patients with the Covid-19 infection, such as those working in accident and emergency or intensive care, and so at heightened risk of becoming infected themselves.

Staff in the UK as well as the US and across Europe took part. They reported average nightly sleep of between 6 and 7 hours, and every extra hour of sleep at night was associated with 12 per cent lower odds of infection. But an extra hour acquired in daytime napping was associated with 6 per cent higher odds, although this association varied by country.

Around 1 in 4 of those with Covid-19 reported difficulties sleeping at night compared with around 1 in 5 of those without the infection. And 1 in 20 of those with Covid-19 said they had three or more sleep problems, including difficulties falling asleep, staying asleep, or needing to use sleeping pills on three or more nights of the week, compared with 3 per cent of those without the infection. Compared with those who had no sleep problems, those with three had 88 per cent greater odds of infection.

The researchers concluded: “We found that lack of sleep at night, severe sleep problems and high level of burnout may be risk factors for Covid-19 in frontline [healthcare workers]. Our results highlight the importance of healthcare professionals’ well-being during the pandemic.”

The study is published in the online journal BMJ Nutrition Prevention & Health.

Dr Minha Rajput-Ray, Medical Director of NNEdPro Global Centre for Nutrition & Health, which co-owns the journal with BMJ, said: “This study spotlights an often neglected area of wellbeing: the need for quality sleep and recharge time to prevent burnout and its consequences. From an occupational and lifestyle medicine perspective, a better understanding of the effects of shift work and sleep is essential for the wellbeing of healthcare staff and other key workers.”

https://inews.co.uk/news/health/insomnia-and-broken-sleep-linked-to-heightened-risk-of-coronavirus-study-suggests-925030

The daytime secrets to a great night's sleep

From telegraph.co.uk

Emerging evidence shows that your actions when awake have a major impact on your ability to embrace sleep once the day is done

On this World Sleep Day, for many, a restful and restorative night’s slumber is more elusive than ever. One in four is now struggling to fall or stay asleep at night, up from one in six before the pandemic, according to figures from the University of Southampton.

Although we can’t control what’s happening in the world, there are things we can do to help. And it’s not just about ‘sleep hygiene’ – emerging evidence shows that what we do in the daytime might be just as important. Here, the experts offer their daily schedule for a good night’s sleep.

How much and how well you sleep is greatly influenced by your circadian rhythm, or your internal clock, which tells your body when it’s time to be awake and when it’s time to sleep. This system is greatly affected by our behaviour and environment - and one of the best things you can do to ensure a good night’s sleep is to open your curtains as soon as you wake up in the morning, says Linda Geddes, author of Chasing the Sun: The New Science of Sunlight and How it Shapes Our Bodies and Minds.

“Get that flash of light into your eyes as soon as possible”, she says. “The cells at the back of your eyes connect with your body’s master clock in your brain.” This acts as a daily reset to your body clock, which will help it to know when it’s time to fall asleep at night.  

If your wake up is before dawn, switch on bright lights.  

Try to leave your bedroom for the day. Your brain builds associations between places and activities, and experts say bed should be reserved for sleep and sex. Avoid working in bed, which could cause your mind to race when you try to fall asleep there at night. This is one of the key teachings of cognitive behavioural therapy (CBT) for insomnia, which according to a 2015 meta-analysis is proven to help you increase both your sleep quantity and quality.

Struggling to fall asleep at night? The root cause might be what you do when you wake up

Spend at least 20 minutes of time outdoors - walking in your area or even in your garden. “The sun is brightest in the morning so if you get out before 10am, that’s fantastic,” says Dr Guy Meadows, a sleep physiologist and co-founder of The Sleep School training programme. Leave your sunglasses at home for the best effect, he says.

For most people, drinking a few cups of coffee a day isn’t a problem for sleep, but make sure that you have your last one at around midday. “Caffeine has a half-life of six hours and a quarter life of 12 hours”, says Meadows. “So if you have a coffee at noon, you’ll have a quarter of it still in your system at midnight.”

If you can, take a proper break in the middle of the day to eat a main meal and relax. Reducing your stress levels during the day means your mind will be racing less when you put your head on the pillow, says Dr Neil Stanley, author of How to Sleep.

Having a big lunch and a lighter meal in the evening will also help you to sleep at night because your body won’t be busy digesting.

If you want to have a sweet treat during the day, then after lunch may be the best time, he adds. “Sugar is a stimulant that naturally boosts your alertness levels”, he says. “Everyone likes a bit of sugar, but if you feel like it, try to eat it earlier in the day - avoid it closer to bedtime.”

People who exercise regularly fall asleep faster and sleep for longer, according to a 2012 review. Exercise lowers levels of stress hormones cortisol and adrenaline and boosts endorphins, which may help to calm your racing mind by bedtime.

But don’t do it in the late evening, as getting sweaty just before bed can confuse your body’s internal clock by getting warmer, says Meadows. Your circadian rhythm is influenced not just by light, but also by temperature: cooler climes signal that it’s night time.

Certainly, get outside to do it: a 2017 study found that the more daylight you get during the day, the better your quality of sleep at night.

Try to have dinner at least two to four hours before bed to avoid raising your temperature too much, says Meadows.

Limiting the time window in which you’re eating each day can also help to train your body clock to know when it’s time to sleep, according to a 2020 review.

Alcohol also has a big effect on sleep, so if you want a glass of wine, finish it a couple of hours before going to sleep, he adds.

Lower the light levels in your home to signal to your brain that it’s evening. Turn off the overhead light and use table lamps instead, and put away your phone, tablet or laptop, says Geddes.

“Think about how our ancestors would have lived - their evenings were dark”, she says. “We want to recreate those kinds of conditions at home, so avoid bright ceiling lights...and keep as dim as possible.” At home, Geddes uses smart bulbs which can be easily dimmed, and eats dinner by candlelight.

Open a window in your bedroom to ensure the air is cool by the time you go to bed. A 2012 study found that warming up participants led them to wake up more during the night and reduced the amount they slept. Another study, published in 2019, places the ideal bedroom temperature as pretty cool: between 19C and 21C for an adult (66.2F to 69.8F).

Have a warm bath or shower one to two hours before bedtime. The rapid drop in temperature when you come out simulates the natural drop in body heat at night, needed to fall asleep. A 2019 meta-analysis found that a 10 minute bath had significant effects on sleep quality and reduced the length of time it takes to nod off, while a 2013 study found that a footbath with warm water had similar effects.

Going to bed at a similar time each night has huge benefits for the quality and quantity of your sleep, according to multiple studies.

Having sex just before you go to sleep may help, too. A 2019 study found that nearly two-thirds of people feel that orgasm helps them to drop off – perhaps unsurprisingly, the effects were stronger in men than women.

https://www.telegraph.co.uk/health-fitness/body/daytime-secrets-great-nights-sleep/?WT.mc_id=e_DM1354331&WT.tsrc=email&etype=Edi_FAM_New_ES_Subs&utmsource=email&utm_medium=Edi_FAM_New_ES_Subs20210319&utm_campaign=DM1354331

Is It Insomnia or Something Else?

From wgem.com

ORLANDO, Fla. (WGEM) -- World sleep day is March 19th. But a survey by Consumer Reports finds nearly 70 percent of Americans struggle with falling asleep at least once a week.

There could be various reasons why people have a hard time sleeping.

If you are having trouble, you may want to check to see if it might be something else.

“It’s very important to rule out other sleep disorders as some sleep disorders can mimic insomnia,” explained Lourdes DelRosso, MD, Sleep Physician with Seattle’s Children’s Hospital.

One of those is restless leg syndrome.

“You have this sensation in your legs that you really need to move your legs. It can prolong it for up to an hour,” continued Dr. DelRosso.

Even though there’s no cure for restless leg syndrome, avoiding caffeine, getting plenty of exercise and warm baths and massages can relax your leg muscles. Another thing that can mimic insomnia is a delay in your circadian clock.

“Usually, adolescents, teenagers, naturally start having a delayed sleep cycle,” Dr. DelRosso stated.

It can result in excessive daytime sleepiness.

To lessen the effects of that, keep a consistent wake-up time that doesn’t vary more than two hours even on the weekends.

Finally, if you are feeling tired during the day, it could be sleep apnoea. Sleep apnoea could put you at greater risk for a stroke and heart attack.

It’s estimated that 85 to 90 percent of people with sleep apnoea don’t know they have it.

Inform your doctor if you experience snoring, daytime sleepiness or mood changes.

This could help you get the right diagnosis to catch some quality zzz’s.

Having jet lag can also make you have difficulty falling asleep.

A very low dose of one to three milligrams of melatonin taken two hours before bedtime can ease the symptoms of jet lag.

Don Dwyer is a Morning Anchor/Reporter at WGEM.

https://wgem.com/2021/03/17/is-it-insomnia-or-something-else/

Need more zzz's? Try this 7-day sleep plan

From today.com

By Margaret O'Malley

Think of it as sleep training for adults

Is the pandemic keeping you up at night? You're not alone. A lot of us have been typing the words "COVID insomnia" into the Google search bar on repeat this past year.

So, what is the best way to get some shut-eye? Before you reach for a cure in the drugstore aisle, Rebecca Robbins, Ph.D., a sleep scientist at Brigham and Women’s Hospital in Boston, told TODAY the best sleep aid is "natural sleep, which comes with practicing healthy sleep strategies." Some of these habits include:

• Keeping a consistent bedtime schedule.
• Practicing relaxing bedtime rituals before bed.
• Making time for exercise.
• Managing stress over the day.

Think of all of this as sleep training — but for adults.

Robbins said many of us are falling short of adequate sleep, which is between seven and nine hours for adults, and as many as 30% of us struggle with insomnia symptoms each night.

Sleep affects everything from how we learn to our mood to immune system, so it's definitely worth moving sleep up a notch on your to-do list. TODAY Illustration / Getty

Habits for better sleep

Like eating well or moving more, a good night's sleep is crucial to good health. Sleep affects everything from how we learn to our mood to immune system, so it's definitely worth moving sleep up a notch on your to-do list.

Unless you have a medical condition that's preventing you from getting in those zzz's, a lot of common sleep issues can be tackled by building better sleep habits.

This seven-day sleep plan will help you unlock the secrets to better sleep by giving you the tools to understand your individual sleep patterns. Over the next week, you'll start to uncover what's keeping you up at night — and make the transition from bleary-eyed and tired to well-rested and ready to take on the new day. We'll even give you an expert-backed plan to help you deal with that pesky time change.

Day 1: Download your sleep diary

This journey is all about mindfulness. Every morning for the next seven days, you'll ask yourself these three questions: When did I go to sleep? How did I sleep? And how did I feel when I woke up? Jot the answers down in this handy downloadable and printable sleep diary PDF and you'll get insights into what's keeping you up at night (and the knowledge you need to fix it).

Track your sleep habits every day to gather important clues. TODAY illustration

Day 2: Get off screens before bedtime

The light from your TV or phone make it harder to unwind and fall asleep. Your challenge for today is to shut down your devices or whatever else is keeping you up (looking at you, pandemic) at least one hour before bedtime to give your brain (and body) the best chance for some quality sleep. If you're still scrolling through work emails, Robbins had this advice: "Anything that can wait, write down exactly what it is on a notepad, no matter how large or small. ... The act of writing down these tasks — or really anything on your mind — can help take off the pressure and help you slip into sleep."

Day 3: Watch your caffeine and alcohol intake

Do you enjoy an afternoon iced coffee or a glass of wine with dinner? Some people can tolerate both without it affecting their sleep much. But if you find yourself struggling to stay awake during the day, it's worth tracking what you drink in your sleep diary this week. Avoid caffeinated beverages, like tea, coffee and energy drinks, a few hours before bedtime — and go easy on alcohol, which has a relaxing effect, but may cause you to wake up in the middle of the night.

Day 4: Optimize your mornings to sleep better at night

To sleep better, you need to set your internal body clock — which might be just a bit wonky with the onset of daylight saving time. One way to do it? Getting outside in the natural light within the first hour of waking can be key to getting your sleep schedule on track.

Day 5: Swap out your night-time snack or glass of wine with a cup of tea

Something as simple as a warm cup of herbal tea can set the mood for better sleep. "These habits send signals to our brains that it is time to start to power down, and that soon, sleep will come. Also, a warm cup of tea can help you ease hunger for sugary things or sweets after dinner which would not be recommended for your sleep," Robbins said. Not a fan of herbal tea? Swap it with one of these relaxing habits instead.

Day 6: Sweat for better sleep

Has exercise taken a backseat during the pandemic? Hitting the pavement during the day can make hitting the sheets later on a whole lot easier. A study found people who got 150 minutes of moderate to intense exercise every week slept better. Make sure to get outside for a walk — or any exercise you enjoy — today and every day.

Day 7: Review your results

By the end of the plan, you'll have a week's worth of data to review in your sleep diary. You'll want to look for patterns over the course of the week to see what pops up. For example, do you sleep less on weekdays when you down that double espresso to combat the afternoon slump? Or maybe sleeping in on weekends wreaks havoc on Monday morning? Taking stock of these changes can help you get to the bottom of what's keeping you up at night.

Happy snoozing!

https://www.today.com/health/need-more-zzz-s-try-7-day-sleep-plan-t211148

Covid symptoms: Trouble sleeping could be a lingering side effect of the virus

From express.co.uk

LONG Covid can linger for months after a coronavirus infection - one you may not have realised you had at the time. Most people tend to make a full recovery within three months, but that's not everyone.

Insomnia is recognised by the NHS as one symptom of long Covid people can experience. There are many others, with there being no bearing on how ill a person was with coronavirus and the long-term after effects. There are 23 "common symptoms" of long Covid listed by the NHS, which may require medical assistance if they persist for more than four weeks.

What's insomnia?

Insomnia "means you regularly have problems sleeping", which means you find it hard to fall asleep.

You might wake up several times during the night, or lie awake the whole time, wishing you were sleeping.

Maybe you get up much earlier than needed, and have a hard time falling back asleep?

Insomnia may also influence the way you feel in the morning, such as feeling tired instead of refreshed. Even though you may feel exhausted, you're unable to take a nap during the day. This means you're more likely to feel irritable throughout the day; it could also affect your levels of concentration.

Do I get enough shuteye?

On average, adults "need" between seven to nine hours of sleep every night to function at their best.

"You probably do not get enough sleep if you're constantly tired during the day," said the NHS.

Long Covid symptoms: Insomnia may be a sign of a lingering side effect (Image: Getty)

As well as long Covid, common triggers can include:

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

Tips to fall asleep

To help combat insomnia, and finally get a good night's rest, you need to ensure you have a healthy sleep schedule.

This means you go to bed and wake up at the same time every day, no matter the situation.

It's advisable to relax one hour before bedtime, either by taking a bath or reading a book. Creating a good sleeping environment is paramount - make sure the bedroom is dark and quiet, and the bedding is comfortable.

The NHS added that it could help to regularly exercise during the day to aid sleep.

What not to do

There are also some pointers on what not to do, which may make matters worse.

This includes smoking or drinking alcohol, tea, or coffee within six hours before going to bed. You'll also need to avoid a big meal late at night, and exercising four hours before bedtime.

The national health body also suggests not watching TV or using electronic devices right before bed, as the light emitted can make you feel more awake.

No matter how terrible you may have slept the night before, keep to a good sleep schedule and refrain from sleeping in the following morning.

If changing your sleeping habits haven't worked, and you've had trouble sleeping for months, it's best you speak to your GP.

Other signs of long Covid are:

• Extreme tiredness (fatigue)
• Shortness of breath
• Chest pain or tightness
• Problems with memory and concentration ("brain fog")
• Heart palpitations
• Dizziness
• Pins and needles
• Joint pain
• Depression and anxiety
• Tinnitus, earaches
• Feeling sick, diarrhoea, stomach aches, loss of appetite
• A high temperature, cough, headaches, sore throat, changes to sense of smell or taste
• Rashes

https://www.express.co.uk/life-style/health/1408908/covid-coronavirus-symptoms-signs-side-effects-insomnia

Having Trouble Sleeping? 5 Easy Things You Can Do Tonight to Get Your Sleep Schedule Back on Track

From housebeautiful.com

Good pillows help, but it's a little more complicated than that

A lot has changed in the past year. For example, the word "unprecedented" was used, well, an unprecedented number of times. Another thing? Fluctuations in sleep quality. So much so that numerous scientific studies have been run to identify the correlation between COVID-19-affected sleep quality and the resulting consequences. According to one study, "the duration of hospitalization was longer in patients experiencing poor sleep quality. Therefore, improvement in sleep quality will reduce the length of hospital and intensive care unit stays. Meanwhile, another found that changes in sleep pattern differed, but "20 percent of pre-pandemic good sleepers experienced worse sleep during the lockdown measures. Additionally, changes in sleep quality throughout the pandemic were associated with negative affect and worry."

Whatever the case, one thing is for sure: Sleeping well can make daily life much more manageable, and doing everything you can to get the best night's sleep possible is crucial for mental and physical wellbeing. To unpack this further, we spoke with Stephanie Wagner, trainer and specialist at HealthyMinds Innovation. "Sleep is the thing that allows us to be our best selves. It allows us to be patient, focused, to feel good in our bodies, it allows us to have energy’s when it's comprised we oftentimes feel ourselves lacking some of those qualities," she explains. So when we don't get it, "we find ourselves prone to irritation and frustration, and we lack that bouncy resilience that we have at" our baseline, she continues.

Why Sleep Quality Has Worsened

While many folks already struggled with insomnia or some form of sleep-related issues pre-COVID, Wagner says she's noticed an uptick in clients reporting that they've been sleeping poorly in the last year, a pattern she attributes to heightened anxiety levels. "At this point, a year in, people are really feeling the effects of being at home... A lot of people have been navigating very complicated home school situations for their kids, for example. And people are more depressed," for a variety of reasons, whether it's isolation, loss, or income instability, or what have you. All of these things can lead people to fall out of their healthy habits, she explains.

In some cases, "those who have been turning to alcohol as a coping strategy have been waking up more in the middle of the night," Wagner points out, which is a common side effect of consuming too much alcohol. Another reason? "They're overstimulated close to bedtime because they've been taking more online meetings later at night," she says, but more on that in a minute.

Why Is Sleep So Important for Mental Wellness?

We know sleep is important because we've been told that from a very young age. But when you actually break it down, it's easier to see just how essential it is to living a physically and mentally healthy life, which can then motivate you to further prioritize sleep hygiene. "When you’re asleep, your body and mind get to recover on a cellular level. In that recovery time, your body replenishes itself" and restores whatever was lost throughout the day so you're recovered by the time the next day rolls around, Wagner explains.

So what actually constitutes a "good night's sleep"? As The Sleep Foundation clarifies, there are four different stages of sleep within one sleep cycle, with two main categories in each: rapid eye movement (REM) and non-REM sleep. "The first three stages of sleep are comprised of non-REM activity. Stage one is short, representing the act of dozing off and transitioning into sleep. In Stage 2 the body and mind slow down as you settle into sleep. It’s easiest to be awoken during these first two stages," Sleep Foundation explains. In the next stage, you're sleeping even more deeply, and this is when your brain activity slows and enters recovery mode. Then comes the fourth and final stage: REM, during which your brain activity spikes up the levels of activity you'd typically experience awake, including increased breathing and heart rates (this is why it's associated with vivid dreams). Each sleep cycle is about 70 to 120, so you experience several cycles per night if you're sleeping about at least eight hours.

Research tells us that each of these stages plays a role in reinforcing the cardiovascular and immune systems and helps regulate metabolism and hormone levels. So without proper rest, our "awake brains" simply don't function as well. If you've ever had a meltdown after a slumber party when you were a kid (or adult, guilty!), then you get it. Wagner puts it this way: "Trying to do healthy things for ourselves and developing good habits, like exercise, meditating, what have you, all requires energy, and we don’t sleep it becomes much harder to do those things."

Okay, So How Can We Improve Sleep Quality?

It's all about relaxing the senses, which starts with good habits. Good news: There's actually a lot we can control, and that starts with our environments.

Optimize Lighting

If there's light streaming through your windows from street lamps and a television or other device, it may be harder to fall asleep during stage one and two of the sleep cycle and it can also make it harder to stay asleep once you reach the deeper third level. Our circadian rhythm (basically the body's internal clock) associates light with daytime, and thus, being alert, and darkness with nighttime, and thus, being sleepy and resting. So too much bright light exposure at night can destabilize us. So, you can add a dimmer on your lights, turn your device's brightness down, and invest in some good window treatments.

Set Ambient Sound

Just like bright lights, loud noises or a total lack of sound can make it difficult for you to relax. It depends on what helps you relax, where you live, and what you're familiar with. That's why "noise machines or an ambient sound, like a fan" can help, Wagner says. If you live on a loud and busy street, proper window sealants and double panes can help absorb sound, as can carpeting and other plush fabrics. But if you're renting and there's little you can do as far as repairing or replacing windows on a busy street, ambient sound is your best bet.

Regulate Temperature

Any signs of discomfort can interrupt your sleep, and being too hot or too cold will make you feel way too aware of your body to fully relax. So make sure you aren't too hot or too cold. If you don't control the heating and air conditioning in your bedroom, then keep layers nearby in case your temperature fluctuates throughout the night. For example, start with a heavier blanket beside your bed so you can add layers in case you get colder throughout the night.

Ditch Devices

"The first thing is to get off your device," Wagner suggests. "Make sure you’re not in front of a screen an hour before bedtime" so you actually have time t0 calm the body and nervous system. "If you’re prone to waking up in the middle of the night and picking up the phone, it can actually be stimulating and disrupt sleep continuity, so try not to keep it in your room." I know what you're thinking: It wakes me up in the morning! An alarm clock is a great alternative.

It can be especially difficult if you're working from home and are expected to be reachable early in the morning or late at night, but this is why it's so crucial to "to set healthy boundaries when working from home, and that takes some intention," Wagner reminds us. You can use this as a "doctor's note" for your boss if they ask why you aren't replying, and tell them you need to get some sleep if they want you to get any work done.

Get in the Zone

"Doing things that help you to relax before bedtime" is game-changing, Wagner tells us. Ever get the advice to never go to bed angry? It's because you won't actually get any rest if you're so worked up, even if you're tired. "A simple meditation body scan practice which is really helpful for relaxing the body and the mind. Other people do things like reading, taking a bath, unplugging, really anything that works to ground and calm the body," she says.

If you're prone to anxiety or coping with something distressing, this can be extra difficult because you may be getting caught up in a negative rumination in your mind. There are many strategies you can adopt to quiet or cope with those thought loops. For example, try not to pack your day in such a way that leaves all your emotional processing and other "elective" thinking to happen at night, especially if you're someone who's prone to racing thoughts. Whether you carve out time to speak with a therapist or catch up with a friend, processing your anxieties verbally can help.

Keeping a journal by your bed is also a great idea for someone who tends to jot down their ideas in their phone before falling asleep. This way you can get your thoughts out and have a sense of letting them go or making sure you'll remember them in the morning. Bedside journals are also helpful for those who often wake up from nightmares. "If you wake up and a nightmare is still resonating with you, imagine or jot down a peaceful resolution to a dream. If you’re carrying it with you, the nightmare will continue, so use mindful awareness to come up with a good resolution," Wagner suggests. Like fan fiction!

https://www.housebeautiful.com/room-decorating/bedrooms/a35796005/healthy-sleep-habits/

Insomnia: What it is, how it affects you, and how to help you get back your restful nights

From sleepfoundation.org

According to the American Academy of Sleep Medicine’s ICSD-3 manual, insomnia is defined as “persistent difficulty with sleep initiation, duration, consolidation or quality.” Insomnia has many potential contributing factors and symptoms, but its diagnosis hinges on two essential components: sleep difficulties that occur despite adequate opportunities for normal sleep, and daytime impairment that directly results from poor sleep quality or duration.

Chronic insomnia is characterized by symptoms that occur at least three times per week for at least three months. Insomnia that lasts or less than three months is known as short-term insomnia. In rare cases, patients may exhibit insomnia symptoms without meeting the criteria for short-term insomnia and may warrant some form of treatment. This is known as other insomnia.

While insomnia can manifest in different ways, most diagnoses fall into one of two categories:

• Sleep-onset insomnia refers to difficulty falling asleep. This type of insomnia may occur with people who have a hard time relaxing in bed, as well as people whose circadian rhythm is not in sync due to factors like jet lag or irregular work schedules.
• Sleep maintenance insomnia refers to difficulty staying asleep after initially nodding off. This type of insomnia is common in elderly sleepers, as well as people who consume alcohol, caffeine, or tobacco before bed. Certain disorders like sleep apnoea and periodic limb movement disorder can also cause sleep maintenance insomnia.

Some people may have mixed insomnia that involves both sleep-onset and sleep maintenance difficulties, and people with chronic insomnia may find that these symptoms shift over time.

Insomnia Causes and Symptoms

Insomnia is believed to originate due to a state of hyper-arousal that can impact sleep-onset and sleep maintenance. Hyper-arousal can be mental, physical, or a combination of both. Environmental, physiological, and psychological factors can all play a role in insomnia. These include the following:

Ingestion or consumption of substances that negatively affect sleep. These include alcohol, nicotine, and other drugs, as well as caffeine. Certain medications can also hinder sleep, such as diet pills and cold remedies. People may also experience sleep-onset or sleep maintenance issues as their bodies acclimate to new medications or cope with withdrawal from medications after finishing use.

Health problems. Physical pain and discomfort can make it harder to fall and/or remain asleep, leading to daytime impairments. Conditions that necessitate frequent trips to the bathroom at night, such as pregnancy or an enlarged prostate, can also cause insomnia symptoms. The same is true of sleep apnoea, a disorder characterized by irregular breathing episodes known as apnoeas that occur throughout the night. Chronic pain, restless leg syndrome, heart, and lung diseases are also associated with insomnia.

Behavioural and mental health disorders. Insomnia is a common symptom of depression. Stress and anxiety can also contribute to insomnia, which in turn may exacerbate stressful and anxious feelings. Mental health disorders like bipolar disorder can cause insomnia, as well. Excessive worrying about sleeplessness is known to cause insomnia.

Insomnia has also been linked to unhealthy lifestyle and sleep habits. Many people adopt these habits when they are younger, making them hard to break as adults. These habits can include going to bed at a different time each night or napping too long during the day. Exposure to “screen” devices like computers, televisions, and cell phones can also cause sleep problems, as can working evening or night shifts. Other factors can cause difficulty falling or staying asleep, such as inadequate exercise during the day or excessive noise and/or light in the sleeper’s bedroom.

The most common symptoms among chronic insomnia patients include difficulty falling and/or staying asleep, waking up earlier than planned, and not feeling tired or ready for bed at scheduled times. Daytime impairment is a necessary component of insomnia, and this can also manifest in different ways. Common impairments include fatigue and malaise, memory and concentration difficulties, mood disturbances and irritability, and behavioural problems such as hyperactivity and aggression.

Insomnia by the Numbers

Various sleep surveys and studies have yielded mixed results about the prevalence of insomnia among different sleeper groups. Some conservative estimates show that 10% to 30% of adults live with chronic insomnia. For other studies, this figure is closer to 50% to 60%.

Insomnia is more prevalent in certain demographic groups, as well. Studies have shown insomnia affects 30% to 48% of older people. This may be attributed to chronic medical conditions, social isolation, and higher use of prescription medications, as well as factors like unhealthy sleep habits and stress that cause insomnia across all age groups. Other studies have found insomnia may occur in up to 23.8% of teenagers. More than 50% of pregnant women experience sleep issues that may be insomnia symptoms, as well.

Insomnia rates among different racial and ethnic groups are a bit harder to pin down. Some studies show a higher prevalence rate for insomnia among minority groups compared to Whites. Other studies have yielded contrasting results, which suggest Whites struggle with sleep-onset and sleep maintenance more than Blacks and Hispanics.

Tips for Preventing Insomnia

Chronic insomnia may necessitate prescription medication, cognitive-behavioural therapy, and other types of formal treatment. For some people, practicing healthy lifestyle habits and good sleep hygiene can alleviate insomnia symptoms and help them sleep more soundly. The following sleep hygiene measures can be beneficial for people with insomnia:

• Limiting or eliminating naps, especially late in the day
• Restricting the use of alcohol, caffeine, and tobacco products in the evening
• Avoiding late-night meals
• Limiting screen time prior to bedtime
• Maintaining a healthy diet and exercise regularly during the day
• Follow a consistent sleep schedule that includes the same bedtimes and wake-up times every day
• Use your bedroom, and mattress, for sleep and sex – avoid working, playing video games, and other stimulating activities

https://www.sleepfoundation.org/insomnia

3 techniques to try if stress is keeping you awake at night

From t3.com/news

Expert advice from an occupational therapist

There's plenty to be stressed about at the moment, and it has had a knock-on effect on our sleep habits, with many finding it harder to fall asleep and get a good night's sleep than usual. There's actually a scientific reason why being under stress makes it harder to fall asleep. 

"When you are under a continuous level of stress it keeps your sympathetic system active, triggering your in-built 'fight-or-flight' response and providing your body with a burst of energy so that it can respond to perceived dangers," explains cardiology specialist and occupational therapist Pranita Salunke. "In this state, you are unable to activate the parasympathetic nervous system, or the body's 'rest and digest' response that calms the body down after the danger has passed. Of course, the latter is also associated with helping you to enjoy restorative sleep, and a lack of good quality sleep can lead to issues with obesity and a host of metabolic conditions."

If you're finding stress is stopping you from getting a good night's kip, read on for three of Pranita's top tips for how to shift your body from sympathetic to the parasympathetic system.

• Upgrading your bed can make a big difference: here are the best memory foam mattresses
• The best weighted blankets to calm you down and tackle insomnia
• Promote a healthier wake-sleep cycle with one of the best wake-up lights

1. Create a sleep diary

To make you more aware of what's going on, try creating a sleep diary to track your sleep patterns. "Are you having difficulty falling asleep, or is the problem maintaining sleep for the entire time? If you get up in the night, is it easy for you to get back to sleep? Are there any recurring dreams or nightmares you are noticing? How do you feel after waking up, rested or drained?" says Pranita. 

"Next, note important events of the days (what you did, what you ate etc.) and how they influenced you positively or negatively. Is there any association between sleep interruption and those events? Once you bring more awareness into your thoughts-events-sleep habits, you are in a much stronger position to make positive changes."

2. Try stream-of-consciousness writing

"Try sitting down and writing, in longhand, ideas or thoughts from your stream of consciousness. It can be any thoughts or minor niggles that are disturbing you. Racing thoughts can make it difficult for you to relax, but writing free hand in a journal to express any anger, frustration, worry, sadness can have a cathartic effect," says Pranita. "You might find it difficult to talk to another person, but once you empty your thoughts on the paper and write down exactly how you feel, you will notice the difference in the clarity of your mind."

The next step to overcome your worry is to jot down three practical steps you can take in the next few days. These should be things that are in your control. "Set a timeline: this way, you are putting your brain at rest, knowing you have a plan to overcome obstacles," she adds. 

3. Calm down your evening routine

Tempted to pop on the latest blockbuster before bedtime? Bad idea, says Pranita. Avoid consuming any particularly emotionally taxing content in the late evenings, as it will impact your mental state. "The time for blockbuster action movies is very early in the evening, not just before your bed-time!" she says.

In fact, it's best to avoid anything exciting before bedtime – that includes intense exercises. Instead, opt for something gentler. "Practice yogic poses, such as the child pose, and do gentle stretches before bedtime. These relaxing poses enhance blood supply to your brain, calm your mind and prepare your body for a deep and rejuvenating sleep," Pranita suggests.

• Try these stress-relieving breathing exercises
• Pick up one of the best yoga mats 

Pranita Salunke has more than twenty year's experience as a Preventative Cardiology Specialist and Occupational Therapist. Her new book, Vitality: A Healthy and Happy Heart is out now.

https://www.t3.com/news/3-techniques-to-try-if-stress-is-keeping-you-awake-at-night

Is COVID keeping you up? You might be suffering from coronasomnia

From thehealthsite.com

If coronavirus has been keeping you up at night, then you might have coronasomnia. Read on to know what you can do about insomnia in the times of COVID

What started in Wuhan in the winter of 2019 upended people’s lives and led to stress, and other health diseases. One health problem that gained prominence amidst the pandemic is insomnia. If the coronavirus has been keeping you up at night, then you must be suffering from a problem referred to as “Coronasomnia.” A study published in the Journal of Clinical Sleep Medicine found that 40 per cent of people are experiencing sleep problems due to the pandemic. It was revealed by Google Trends that Google searches for insomnia increased by 58 per cent during the first five months of 2020, peaking at 3 am.

Chronic Stress – The Major Cause Of Insomnia During COVID

There’s no doubt that the year 2020 was stressful and took a toll on everyone’s life. Stress impacted sleep patterns and triggered insomnia, which makes it difficult for people to fall asleep and stay asleep. And when people lose sleep, they find it difficult to modulate thoughts and emotions the next day, contributing to stress. While chronic stress is one major factor, there are other factors too that contributed to the prevailing problem.

Lifestyle Changes During The Pandemic Contributed To Coronasomnia

From inconsistent schedules to homeschooling kids to increased screen time, many factors contributed to disrupted sleep cycles. The pandemic changed our routines and habits completely. Lack of consistent schedules led to inconsistent sleep schedules, which is an important element required to maintain proper sleep hygiene.

Elevated screen time also decreased sleep time, which studies have shown made people sleep-deprived. Blue light exposure stops our brain from producing melatonin. So, staring at a screen before bed can be one of the worst things we do when trying to achieve healthy sleep.

Here’s How To Get Rid Of The Problem And Get The Rest You Need

If you want to take steps to improve your sleep, here are some that could help you:

Eat And Drink Properly

Include more magnesium-rich foods like nuts, seeds, avocados or dark chocolate. They help reduce your body’s response and improve sleep quality. Also, keep yourself hydrated by drinking at least 8-10 glasses of water a day.

Cut Back On Alcohol

Avoid drinking alcohol for a sound sleep. Most people think that drinking promotes better sleep, but that’s partially true. While it helps you relax for the first half of your sleep, it can disrupt the second half.

Avoid Caffeine

Coffee is bad for someone trying to induce better sleep. If you want to improve your sleep patterns and get rid of insomnia, cut back on caffeine, especially after 2 pm.

Set A Schedule

You should have a consistent sleep schedule to encourage staying on track with your daytime schedule.

https://www.thehealthsite.com/diseases-conditions/insomnia-is-covid-keeping-you-up-you-might-be-suffering-from-coronasomnia-799833/

How to Treat Insomnia Naturally

From greenmatters.com

Being tired but unable to fall asleep is a terrible feeling, and it’s one that many Americans have to deal with every day. According to the CDC, one in three adults doesn’t get enough sleep. Insomnia affects adolescents, adults, and the elderly. Its root causes are many, but thankfully there are a number of non-invasive, effective remedies that can help to treat insomnia, naturally. 

How to treat insomnia, naturally:

Though the treatments listed below aren’t guaranteed to relieve insomnia, they may ease your symptoms or allow you to relax enough to fall asleep. As with any natural remedies, these suggestions are not meant to be a replacement for actual medical or psychiatric care. If your insomnia persists or you feel unsure, please consult your doctor. 

Yoga

Yoga is a type of meditative exercise. Its spiritual origins in Indian philosophy describe it as a type of harmonious mix of healing for the mind, body, and spirit. So it should come as no surprise that activity as healthy and relaxing as yoga might prove helpful in treating insomnia. According to Healthline, yoga has been found to improve the quality of one’s sleep and there is ample scientific evidence that both yoga and tai chi can relieve insomnia to some degree. 

If you’re looking to try yoga, choose a style that is more meditative and less physically demanding. Restorative yoga, for example, will likely prove more effective in centering your thoughts and regulating your tilted circadian rhythm than something that’s going to make you feel sore the next day.

Exercise

Even if you don’t do hot yoga, there is ample evidence that any kind of exercise can help with insomnia. Exercise can help with managing weight, depression, and anxiety. It’s good for creating better homeostasis in the body and raises endorphins. According to a 2015 study, those who exercised for at least 150 minutes per week for six months experienced a significant reduction in their insomnia.

Unless you’re used to exercising already, start small. Too much all at once might lead to physical injury, which could make the problem worse. Try to engage in moderate exercise for at least 20 minutes per day at first. You might find that doing so has a positive effect on many aspects of your health. 

Acupuncture

Acupuncture is an ancient form of healing that can help quiet the mind and decrease emotional stress. According to Sharp, it has also been known to affect physical changes in the body, increase the release of natural hormones like melatonin and serotonin. Research has shown both acupuncture and acupressure as reasonable treatments for insomnia, though the evidence from separate studies has been met with mixed results. 

Hypnosis

Hypnosis might sound like hokum to some people, but there is evidence that this type of suggestible state allows one to hone in on the problems that might be causing insomnia to begin with, and subsequently combat them. Hypnosis techniques that use cognitive behavioural therapy have shown progress; unfortunately, the studies that link hypnosis and insomnia are not as conclusive as some other remedies. 

Lavender

Lavender is a flower with a million uses. It can reduce pain, improve mood, and perhaps most importantly, it can make you sleepy. Lavender isn’t a “drug” by any means. It isn’t melatonin or some other vitamin supplement, it’s just a flower that research has proven to be effective at improving overall sleep patterns. That said, one 2014 study concluded that combining lavender capsules with a prescribed antidepressant was quite helpful at reducing the effects of insomnia. 

You don't need to take lavender in order to take advantage of its relaxing effect. Some people even put lavender sachets near their pillows so that the scent can relax and soothe them as they fall asleep. 

Do not take lavender, melatonin, or any other supplement without first contacting your doctor. Lavender might be fragrant, but that doesn’t mean that you can’t be allergic to it. On top of that, if we already know it works with one particular type of antidepressant, there’s no telling how it might interact with other oral medications. Always err on the side of caution when introducing new supplements into your routine. 

Practice sleep hygiene

According to One Medical, a great way to minimize the effects of insomnia is to practice something called sleep hygiene. Practicing good sleep hygiene means sticking to a regular sleep schedule and routine, engaging in nominal exercise, trying meditative relaxation techniques, and avoiding cell phones, TV, and other such activities before bed. Good sleep starts with cultivating good habits before bedtime. 

https://www.greenmatters.com/p/treat-insomnia-naturally

Can Bananas Help You Sleep?

From healthline.com

You may find countless tips and tricks when looking for ways to improve your sleep, especially if you tend to have episodes of insomnia.

Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or both. It usually leads to daytime sleepiness, lethargy, and general feelings of unwellness.

The approach of eating a banana before bed has been around for a long time, and research seems to suggest that the idea may be backed by some science.

This article explores how bananas may help you sleep.

Catherine Falls Commercial/Getty Images

Bananas and sleep quality

Bananas contain a few nutrients that may help enhance sleep and relaxation.

Magnesium

One medium-sized banana (126 grams) contains about 34 mg of magnesium or 8% of the daily value.

Magnesium may enhance your sleep via several different pathways.

First, magnesium helps maintain a normal circadian cycle, which refers to your internal body clock that’s responsible for maintaining adequate sleep and wakefulness periods.

Additionally, studies show that supplementing with 500 mg of magnesium daily may increase melatonin production and reduce cortisol levels. Cortisol is also known as the stress hormone.

Melatonin is a hormone produced during the sleep cycle that may help you adhere to healthier sleep patterns. It helps reduce the time it takes to fall asleep and may increase sleep time.

What’s more, low magnesium intakes are associated with very short sleep, which is characterized by sleeping periods shorter than 5 hours.

Thus, by eating a banana at night, you may take advantage of magnesium’s sleep-enhancing effects. Other good dietary sources of magnesium include avocadoes, nuts, legumes, and whole grains.

Tryptophan

Tryptophan is an essential amino acid, meaning that you must get it from foods like bananas because your body doesn’t produce it.

Evidence has linked tryptophan-containing foods with improved sleep, including increased sleep time and efficiency, less difficulty falling asleep, and less waking at night.

Tryptophan improves sleep quality because it’s converted into serotonin once it enters the brain. Serotonin is a hormone known to regulate sleep by acting as a precursor to melatonin.

In other words, tryptophan enhances sleep quality by promoting serotonin production, which leads to higher melatonin levels.

Other nutrients involved in sleep quality

Bananas contain a few other nutrients that may help enhance sleep. They include:

• Carbs. Evidence shows that high carb foods may increase the chances of tryptophan entering the brain to be converted into serotonin and melatonin. They may also reduce the time it takes to fall asleep.
• Potassium. Low potassium levels may disturb sleep in people with high blood pressure. It may also improve sleep quality by reducing muscle cramping at night.

While research seems to support the beneficial effects of the nutrients in bananas for better sleep, no studies have analysed bananas’ direct effects on sleep.

Other benefits of eating bananas before bed

Besides providing sleep-promoting nutrients, bananas may help improve your sleep by easing digestion and promoting feelings of fullness.

May aid digestion

Bananas are rich in resistant starch, a type of starch that your body can’t digest. Instead, the bacteria in your gut can ferment it, meaning that it acts as a prebiotic or food for them.

Fermentation of resistant starch leads to the production of short-chain fatty acids (SCFA), such as butyrate.

Butyrate has been shown to promote healthy digestion by reducing inflammation and promoting intestinal function.

Evidence suggests that people with chronic intestinal inflammation tend to report poor sleep and lower sleep efficiency

May promote feelings of fullness

Bananas are also rich in pectin, a type of soluble fibre commonly found in fruits and vegetables.

Research shows that pectin may increase fullness feelings by delaying gastric emptying — the time it takes your stomach to empty its contents.

Therefore, by eating a banana at night, you might reduce poor sleep related to feelings of hunger.

https://www.healthline.com/nutrition/banana-before-bed

Five ways sleeping with your heating on impacts your health

From extra.ie

Studies have shown that just under half of people who sleep with their heating on have expressed health woes the next day

Sometimes when we wake up, we may feel a bit under the weather — our throat is dry so we reach for a glass or experience flu-like symptoms. In addition, research shows that consistently using central heating systems can slow the metabolism, dehydrate the skin and spark allergies.

Before you dial for your doctor, Heating Wise have shared a five ways that your sleep may be impacting on your health.

A heated sleep

According to Google Tend Data, the search term insomnia has received a 600% rise in searches within the last month alone. Such a rise reflects the growing popularity of the condition and the nations determination to gain insight into why insomnia is disrupting their sleep patterns.

Studies at the University of Australia reveal that a person who suffers from insomnia tend to hold a high body temperature throughout the night. A body temperature that is just a fraction higher than average can majorly disrupt sleep.

The body’s circadian rhythm sees the body’s internal temperature naturally rise and fall throughout the day by the expansion in the skins blood vessels however, it steadily decreases throughout the evening all the way through to the early hours of 5am.

Studies at the University of Australia reveal that a person who suffers from insomnia tend to hold a high body temperature throughout the night. A body temperature that is just a fraction higher than average can majorly disrupt sleep

If the sleeping environment is at an unnatural temperature, this will disturb the body’s internal temperature therefore, hindering sleep. The ideal room temperature for sleep is 65F or 18C, no matter what the time of year.

If the sleeping environment is too hot the internal body temperature will be too high and in turn, the circadian rhythm knocked out of whack. Essentially, as the body is unable to cool, the circadian rhythm cannot signal that sleep must ensue, leaving a person awake. As tempting as it is to create a cosy warm environment for sleep, it is better for it to be on the cool side.

Beware of memory foam mattresses that can hold heat and radiators providing consistent heat close to bedtime.

Dehydration station

A common misconception is that cooler weather paves the way to dry skin and even the flare up of skin conditions such as eczema. However, whilst the weather may contribute, it is central heating that causes a major impact on the skin.

Throughout cooler months, we experience extreme contrasting temperatures from space to space. Such differences are likely to be the result of central heating.

For instance, as we return inside from outdoor temperatures, there can be an instantaneous 10-degree difference. This causes the blood vessels to dilate, triggering redness of the skin.

Central heating robs moisture from the air, amplifying the drying effects from the coolness outdoors. In order to combat the drying nature that central heating can cause, invest in a humidifier. Humidifiers work to introduce moisture back into the air, preventing severe dryness of the skin.

The flu

As much of the nation continues to work from home, it can be tempting to keep central heating running consistently throughout the day.

However, this practice can increase flu like symptoms as the dryer air causes dehydration of the respiration system. The cilia are hairs that cover the sinuses which are then covered in mucus.

The functionality of mucus within the nose is to clean and prevent illness by the hairs moving to the throat in order to cleanse the sinuses and throat of objects. However, if the mucus is dry, it cannot perform this function.

Instead, the mucus evolves into a scab like object, stopping the hairs from moving and leading to minor infections. Consistent use of central heating can spark this process and for that reason, should be used periodically rather than consistently.

Slow Motion Metabolism

Sustaining a warm indoor environment sees that the body no longer needs to burn additional calories in order to stay warm. Fifty percent of your daily calorie burn fuels the maintenance of your core temperature.

In fact, those who fall into the category of obese tend to have a higher internal body temperature than those that do not. When we are cold, the body shivers. This is an attempt to create heat and in turn, burn calories.

The body halts the shivering when the body has created enough heat however, the calories will continue to burn. Essentially, a cooler environment leads to the burning of more calories, which may serve as another reason to avoid consistent heating.

Allergies + heating

People can often wonder why they are experiencing allergy symptoms throughout the winter months.

As it turns out, it could be the result of the central heating system. Dust, pollen and general allergens all collect in ventilation systems throughout the house and lay dormant.

When the heating system is switched on, they rise into the air where they are then inhaled and aggravate allergies.

If you are continuing to suffer from consistent sneezing, headaches and/or coughing, clean the ventilated areas in your house as well as the radiators.

https://extra.ie/2021/02/28/must-see/five-ways-sleeping-with-your-heating-on-impacts-your-health