Hypnosis was my last resort for chronic insomnia. Here’s what happened.

From womensagenda.com.au

By Tarla Lambert

Since having my first baby fifteen months ago, I’ve suffered from chronic and sometimes debilitating insomnia. It’s something I’ve written about extensively, because to be honest, it’s become a bit of an obsession.

When I abruptly stopped being able to sleep when my baby was around two months old, I chalked it up to hormones. I assumed that when I stopped breastfeeding, my normal sleep patterns would resume.

Nonetheless, I began compulsively researching how to overcome insomnia. As a typical Type A personality, I was certain that I’d be able to strategize my way out of the funk I’d landed myself in.

It started with “sleep hygiene”.

I bought lavender oils, a diffuser, magnesium bath salts, and a weighted blanket. I switched off my phone after dinner and kept my room clean, cool and dark. I went to bed at the same time every night and woke up on my alarm the next morning.

It didn’t work.

Intent on cracking the code, I drank red wine, warm milk (not together), cut out afternoon caffeine, sipped ‘sleep tea’ and increased my fish intake. Nada.

I moved on to more desperate measures when I had finished breastfeeding. I begged for prescriptions from my doctor only to find that Temazepam left me drowsy the next day and low-dose melatonin achieved next to nothing but a depletion in my bank account.

In the months that have followed I’ve tried close to everything.

Meditation, yoga, audio books, journaling. Nope, nope, nope and nope.

A couple of months ago, I even booked in for a few sessions with a psychologist. She was warm, professional and supportive and it helped to unload some of my worries, but it didn’t lead to any meaningful change in my sleep patterns. 

Having always been a good sleeper, I never realised how much I’d taken it for granted. I told my partner at one point that I’d give over all our life savings (full disclosure it’s not much) to overcome the night beast as I’d started referring to it as. Feeling foggy each day while trying to run a business and raise a baby was taking its toll.

When a friend of mine suggested hypnotherapy, I was understandably sceptical. As a journalist, I was also intrigued.

I reached out to a well-reviewed Sydney-based clinic run by hypnotherapist, Paul Thomas.

Over the phone I filled in the basic details: ‘Full-time working, new mum, chronic insomnia, at wits end’. Paul was calm, kind and immediately empathetic. He suggested I come in for a session the next weekend.

In his consultation room a few days later, I sat on a comfy couch feeling inexplicably at ease. I told Paul about my experience so far; my anxieties, the pressure I felt and my overriding fear that I may never sleep normally again. I shared things I didn’t know I was thinking or feeling. It was overwhelmingly cathartic.

He listened quietly, taking notes. After about forty minutes, he asked if I was ready to start hypnosis. A bit nervous (but still a little sceptical) I nodded.

The experience was wholly relaxing. Paul’s voice guided me through a visualisation which made me feel deeply tired, content and peaceful.

While I didn’t slip into a complete trance, I was also never fully cognisant of space and time. By the end of the session, Paul asked me how long I thought the process had taken, to which I replied, “about ten minutes”. It had been over half an hour.

When I left, Paul encouraged me to replay the recording to myself at night while lying in bed. On the first night, I tossed and turned, my eyes wide open to the ceiling above. I put the recording on, and within minutes I was in a deep and restful sleep.

A fortnight later, at my next session, he took me through two new visualisations. One was another guided sleep meditation, while the other was to help me overcome the anxiety associated with my insomnia. Both were amazingly helpful.

In the five weeks since my first hypnotherapy session, I have experienced just three bad nights of sleep. As someone used to multiple bad nights on any given week, this is truly remarkable.

Hypnotherapy has helped my brain to repel the negative thoughts which have burdened me for months. When I think about sleep now, I’m not filled with overwhelming dread but a sense of calm assurance.

I will likely be an insomniac for life. I’m sure I will go through phases where sleep is good, and sleep is bad. But hypnotherapy gave my brain subconscious strategies to overcome a vicious cycle which was wreaking havoc on all aspects of my life.

A good night’s sleep is no longer an unattainable dream. 

https://womensagenda.com.au/life/health/hypnosis-was-my-last-resort-for-chronic-insomnia-heres-what-happened/

Calming music at bedtime improves elders’ sleep quality in study

From mcknights.com

Thirty minutes of music therapy offered at bedtime appears to help older adults with insomnia get a good night’s sleep, a new study has found.

Up to 70% of older adults have sleep problems, and more than 40% have insomnia, waking up often during the night or too early in the morning, according to the investigators, from the National Cheng Kung University Hospital in Taiwan. Short night-time sleep may also impact the health of seniors in dramatic ways. It has been linked to depression, memory problems, dementia, falls and accidents.

In a meta-analysis of five randomized controlled trials, the researchers found that adults aged 60 or more years sleep better when they listen to music for 30 to 60 minutes before bedtime.

A subgroup of participants who listened to sedative music experienced significantly better sleep quality than those who did not listen to music, the authors reported. More sleep improvement also was seen among the calming-music group than among those who listened to rhythm‐centred music, and if bedtime listening was repeated for longer than four weeks. 

Calming music may slow heart rate and breathing as well as lower blood pressure, the authors theorized. This, in turn, may help reduce stress and anxiety, they concluded.

https://www.mcknights.com/news/clinical-news/calming-music-at-bedtime-improves-elders-sleep-quality-in-study/

Regular Consumption of Fruits and Vegetables Linked to Good Sleep Among Adults

From belmarrahealth.com

By Sarah Cownley

Sleep issues are a common problem for many adults. Approximately 30% of all American’s have symptoms of insomnia. But new research has found that increasing the consumption of fruits and vegetables could help young adults sleep better.

 

The new study published in the Sleep Health Journal analysed data from more than 1,400 participants. Eligible young adults included those aged between 21–30 who received medical care at two centres, the Detroit-based Henry Ford and the more rural Geisinger Health System headquartered in Danville, Pennsylvania. At the start of the study, all participants reported eating less than five servings of fruits and vegetables per day.

All participants were randomized into one of three groups. The first group had an untailored web-based program to encourage higher fruit and vegetable consumption. The second had an age-targeted tailored web-based program, and the third group also included personalized e-coaching support.

It was found that young adults who increased their fruit and vegetable consumption by at least three servings experienced modest improvement in the time it took to fall asleep. Overall, insomnia was also improved over a three-month period. Participants who had no change or smaller increases in fruits and vegetables showed no improvements.

Women, in particular, who increased their fruit and vegetable intake by three or more servings reported a four-minute shorter time on average to fall asleep. They also showed two-fold higher odds of improvement in insomnia symptoms.

Erica Jansen, the lead author of the study, said, “What is unique about our study is that we were able to see that as fruit and vegetable intake changed, insomnia-related sleep characteristics also changed. We still cannot rule out that sleep characteristics changed first, which in turn caused a change in fruit and vegetable intake, but since the participants were part of a trial to increase fruit and vegetable intake, it is more likely the other way around. The participants were not told to change anything about their sleep habits.”

Easy Dietary Intervention

As the incidence of insomnia rises across the US, researchers hope these findings will offer an easy way to reduce the symptoms associated with the condition. Health care professionals are excited to see that a simple dietary intervention can have such an impact on sleep.

By incorporating more fruits and vegetables into a daily diet and other sleep hygiene principles, chronic insomnia in young adults could be reduced. Other sleep hygiene techniques include keeping a consistent bedtime and rise time, eliminating screens prior to bedtime, and sleeping in a dark, cool environment. Previous research has shown that an improvement in sleep also improves the overall quality of life and many other health outcomes.

https://www.belmarrahealth.com/regular-consumption-of-fruits-and-vegetables-linked-to-good-sleep-among-adults/

Nighttime noise can affect your health—even if you're asleep

From healthyhearing.com

By Temma Ehrenfeld

When I chose an apartment with a bedroom on a major street in Manhattan, I didn’t worry about noise: I figured this was one instance in which my hearing loss was a plus. Sounds that didn’t wake me up couldn’t affect me, right?

Wrong. Waking up and losing sleep because of noise is bad for your health, but according to the World Health Organization, the biggest global health danger of noise pollution comes from the effects of noise we’re not consciously aware of while sleeping. It doesn’t have to wake you up to affect your sleep.

And as I learned later, hearing loss in itself may be linked to sleep disturbance, making us more vulnerable. However, scientists haven’t explored how noise at night specifically affects people with hearing loss; it’s “a niche that needs a lot more research,” observes Nancy Tye-Murray, PhD, audiologist and professor at Washington University School of Medicine in St. Louis.

How noise disrupts your sleep and your health

Chronically disturbed sleep—or too little sleep—is linked to obesity, diabetes and high blood pressure. People exposed to nightly traffic noise are more likely to have heart disease and to take sleep medicine, which doesn’t restore their sleep quality completely.  

While asleep, you cycle through two kinds of light sleep (stage 1 and 2), deep slow-wave sleep (stage 3), and rapid-eye movement (REM) sleep (stage 4). During stage 3, your muscles relax and your pulse and breathing rate slow. This stage may be critical for the immune system. Stage 4 sleep, when you dream, is important for memory, learning, and creativity.  

Noise seems to lengthen stage 1 sleep and decrease both stage 3 and stage 4 sleep. It also may trigger alarm signals in your body like the hormones adrenaline and cortisol. Your heart rate and blood pressure may rise. This happens even though you don’t wake up. In effect, your body is guarding you while you rest.

Being receptive to danger in the night was no doubt useful for our ancestors—but if you’re not sleeping in a cave near a savannah full of wild animals, it means unnecessary alarm. Interestingly, the noise doesn’t have to be loud: In one study, hospital equipment (about 40 decibels), showed a measurable impact in electroencephalogram (EEG) measurements of the brain activity in sleeping healthy adult volunteers. It triggered more activity (suggesting alarm) nearly all the time during stage 2, which is about half of the night for adults.  

For more information on the health effects of noise, see “What is noise pollution?”. You might think of it as “secondhand sound” like secondhand smoke.

What if you have hearing loss? Are you less at risk of a sleep problem?

Sadly, no. A 2019 “scoping review” evaluating what we know so far concluded that hearing loss is linked to insomnia and other sleep disturbances. How night noise fits in remains unknown. Study author Nathan Clarke, who researches hearing loss at the University of Nottingham notes, “From an evolutionary perspective, it is not unreasonable to suppose that people with hearing loss may have to work harder to process dangerous night-time noise. However, the available data is sparse.”

Tinnitus can make things worse. In a study of nearly 300 Israelis exposed to industrial noise, those with ringing in the ears had the most sleep problems, but hearing loss alone was linked to insomnia, regardless of age or how long they’d been exposed to the noise.

In another study, people who had both tinnitus and hearing loss saw an improvement in their sleep after being fitted with hearing aids, but this wasn’t true for those with solely hearing loss.

People with hearing loss are more likely to sleep for more than eight hours, according to a study of nearly 7,000 Japanese volunteers, although it’s not clear what this suggests about vulnerability to disturbance. It makes me feel better to know this: I need a lot of sleep!

What if you are sensitive to noise, a condition called hyperacusis? 

It makes sense to explore whether noise is affecting your own sleep, but there’s scant science to help you, Clarke explains.

Get checked for sleep apnoea—even if you don’t snore

If you often wake up unrefreshed, it’s a good idea to get checked for sleep apnoea—a breathing problem. People with sleep apnoea struggle to breathe while asleep and experience “mini-awakenings” they don’t consciously notice. Sleep apnoea may contribute to hearing loss. One large study found a direct relationship: The more often your rest was interrupted by sleep apnoea, the worse your hearing. This was true for both high-frequency and low-frequency hearing loss and even if you didn’t snore. Also, a small study showed that bed partners of snorers had a higher risk of noise-induced hearing loss, as well. 

So is a noise machine a good idea?

It’s worth a try. Among recent studies, one found that white noise didn't help young people sleep, but another concluded that it helped hospital patients and a third that it helped people with insomnia get to sleep. 

A whirring fan, hissing radiator or humming air conditioner count as white noise. You might prefer pink noise, which we hear as even rather than as staticky. Rustling leaves, steady rain, wind, and heart beats are pink. In one study, pink noise increased deep sleep and dramatically improved memory in older adults.

Earplugs, headphones and more

Some people opt instead to wear earplugs, earbuds or headphones that are designed to specifically to block sound and be comfortable to sleep in. You can see a list with reviews here.

Price range varies widely. Rechargeable Bose Sleepbuds II offer three ear tips and a library of soothing noises plus an alarm, for about $250. They work for side-sleepers, too. There’s a 90-night trial period.

For under $20, you can get a CozyPhones headband, but it’s wired. The Shure SE215-K costs $100. At $200, there’s QuietOn Sleep earbuds, with a 14-day return period. Bose Quiet Comfort 20 cost about $280. And very affordable and simple foam drugstore earplugs work well for many people; women should be aware the smaller ones are likely more comfortable (often sold in pink colour). They cost about $4.

https://www.healthyhearing.com/report/53197-A-hidden-hearing-loss-danger-nighttime-noise

Sleepless nights and their solutions

From thefinancialexpress.com.bd

For people of all ages, what is more pleasant than a sound and satisfying sleep at night? It takes away all the clumsiness of the body and refreshes us to continue with the same energy the next day.

But what happens when we can’t sleep properly? What happens when our effort to sleep peacefully at night remains unsuccessful everyday?

This could be the case for a private banker, a corporate boss, or a journalist who has been deprived of sleep at night for months together. Doctors would say the person has caught insomnia as well as hypertension as a by-product.

Insomnia is considered to be one of the commonest sleep disorders. Almost all of us have some difficulty with our sleep at some point, but that does not constitute insomnia unless it pertains to some specific criteria. Basically, insomnia pertains to problems like poor quality of sleep hampering daytime functions, which happens despite having adequate time and opportunity for sleep.

Severity

How common is insomnia? A consensus among the medical community is that worldwide approximately 30 per cent people suffer from insomnia. Though we do not have an exact figure in Bangladesh, the prevalence does not seem to be any less. While it is commonly believed to be an issue with older people, young people are increasingly getting affected these days.

A research conducted by the Department of Food Technology and Nutrition Science, Noakhali Science and Technology University evaluated the prevalence of insomnia in adults, particularly university students. The study analysed literature from several South Asian countries and found out that the prevalence of insomnia was about 52 per cent in such young people. Even school-going children were identified with insomnia.

An article published in The American Journal of Managed Care estimated that almost 20 per cent of children of 5-10 years suffer from insomnia, while in the adolescents the prevalence is about 34 per cent.

Manifestation

Insomnia may be characterised by either difficulty to fall asleep, or the patient may fall asleep quickly but frequently wake up. Insomnia patients commonly have the problem of getting up soon after falling asleep, and then they just cannot go back to sleep.

Even if they sleep throughout the night, the quality of the sleep is so poor that they feel completely exhausted the day after.

As sleep is essential for normal body and brain functioning, insomnia patients start losing focus. They cannot pay attention, start forgetting things and their judgment becomes erroneous. They may also develop anxiety or depression. Health of their body and mind deteriorates, leading to a complete disruption in normal lifestyle.

Why does it happen?

One question people commonly ask is, why me? It is hard to answer. There is no known hereditary association of insomnia. What is known and what almost everyone knows is that stress has a role to play.

Stress is a part and parcel of our life now, and it is hard to find anyone who has never passed at least one sleepless night due to personal or professional stress. This is short term insomnia which should be resolved in a month or so. But if it persists, it means the insomnia has become chronic or long-term the type we should be worried about.

More so, a lot of people are stressed and having problems with sleep amid all the stress put by the pandemic. Institute of Statistical Research and Training of University of Dhaka recently conducted a web-based survey in Bangladesh. The survey revealed that more than 33 per cent people complained about disturbances in their sleep during the lockdown, of which a majority was aged between 31 and 40.

Some more factors

While stress is a common trigger, there are other factors as well. Ingesting any kind of stimulants like caffeine is bad for sleep if it is taken within 3-4 hours before bedtime. The same goes with smoking as it contains nicotine. Some smokers always want to have a smoke before going to bed which is not conducive to sound sleep.

Also, eating heavily just before sleep is considered detrimental. Dinner should be taken at least 2-3 hours before. If necessary, light snacks can be taken afterwards.

One of our favourite habits is to use our bed for all sorts of entertainment, like watching television, playing games or surfing the internet. Some of us even do our work from home lying on the bed. All these act against a good night’s sleep.

Daytime napping, which is actually one of the favourite pastimes for many, is another factor that significantly reduced the quality and duration of night sleep.

Again, anxiety and depression could be a result or a cause for disturbed sleep, as well as other mental health disorders. Many neurological conditions could also trigger insomnia. Some medication could do it too, especially some anti-hypertensive and anti-asthma medications.

Solutions

We found that a patient is suffering from multiple issues related to insomnia. Scientists have proven that insomnia is linked to obesity, heart disease, diabetes, hypertension and many more serious conditions. It causes loss of productivity, and hampers normal functioning.

So it is imperative to be aware of this. Taking a sedative without a doctor's recommendation is never advisable. Medications to treat insomnia should only be the last resort. Before that, bringing change in lifestyle has to be attempted.

There are several things that can be done. Firstly, a regular sleep schedule that allows at least 06-07 hours of daily sleep must be established. Our body has an internal clock, and if there is disruption in the body’s clock our physiological system breaks down. Also, daytime napping affects the clock negatively, so it has to be eliminated or at least cut down.

A handy bedtime routine

A bedtime routine needs to be established and adhered to. It should consist of completing dinner at least three hours prior to sleep. We should avoid drinking coffee or smoking during that time, and refrain from using bed for office work, television watching or internet surfing.

In fact, watching television, listening to loud music and using mobile devices before sleep is completely unadvisable. Instead, doing something to make the mind calm, like meditation, reading an appropriate book (but not on bed) or listening to music with a soothing tone is helpful.

Sometimes having a warm shower helps or a glass of warm milk is useful. Also, the bedroom should be dark, quiet and not too hot or cold.

If insomnia continues despite all lifestyle modification steps, or it severely impacts daily life, once must see a doctor at once. We should never go straight for sedative, as they may cause more harm than good. It is important, first and foremost, to follow a routine and stick to the schedule even if it takes a long time to fall asleep after going to bed. It takes time to manage insomnia, and it is necessary to keep focus and fight it in the meantime.

Imtiaz Ahmed completed MBBS from Dhaka Medical College.

https://thefinancialexpress.com.bd/health/sleepless-nights-and-their-solutions-1618666887

Food blogger says changing your diet can change your health

From thetelegraphandargus.co.uk

By Chandra Patel

HAVING experienced 10 years of going through the various stages of the menopause I can tell you that, for some people, it’s a constant trauma. 

Today, in my mid-fifties, I wish I had known more about this epic misadventure in advance and been able to prepare better for it, hence writing this article.  

If you have been through the experience of menopause without any symptoms, I am envious of you, but for many women there are and will be many challenges. So how can diet help the other things which you may be opting to do? 

The topic of HRT (Hormone Replacement Therapy) is one for you and your doctor to discuss.  I chose not to have any hormone replacements due to the fact my mother had breast cancer, which apparently can be a side effect of the treatment, but tried to focus on improving my all-round health so as to better cope with the symptoms I was experiencing. 

It is a massive topic which affects different women in radically different ways, so let’s talk about just a couple of the main symptoms and what can diet do to try and mitigate them: 

Insomnia was an almost nightly problem for me, beginning at roughly midnight to 6am, so I was regularly starting the day feeling already tired. I can’t really explain it, conscious sleep.

To try and counteract this I would start my mornings with a great big glass of a slow-release energy smoothie, topping it sometimes lavishly with slow releasing energy fruit and nuts.

Working towards not going to bed feeling too full or restless, I’d try and plan the right sort of evening meal. I tried to avoid a night-time tipple, instead a warm milk or cocoa, protein-based foods, which in my case oily fishes and pulses, ensuring I had a good intake of natural vitamins. 

Ensuring that your vitamin intake is healthily balanced is important - again you should take proper advice and do consider things like energy supplements to aid your exercise regime as you need to strengthen bones and maintain a good level of fitness to cope better. 

Probably due to insomnia, fatigue was another spin off which affected me, so I focussed on the healthiest food and making sure I got plenty of outdoor exercise, having recently been introduced to the Instagram and YouTuber Jump Rope Coach @rush_athletics it changed my mindset which led me to focus more mentally.  

I found that some of the best foods to combat fatigue were importantly a solid water intake, bananas, chia seeds, oats, nuts and whole grains, no skipping meals!

Ensuring that your vitamin intake is healthily balanced is important - again you should take proper advice and do consider things like energy supplements to aid your exercise regime as you need to strengthen bones and maintain a good level of fitness to cope better. 

Some things you just have to be creative with - I wish I had invented a duvet with a foot cooling system and, if I can crack the design, I’m sure there is a big market for it!  

Here’s my recipe for a delicious smoothie which contains some of the ingredients I have mentioned above.

It’s quick and easy to make, and serves one. The preparation and cooking is between one to three minutes.

Recipe and Method:

* One medium ripe banana

* Unsweetened almond milk, three quarters of a glass

* Oats, one handful

* Chia seeds, 1 teaspoon pre-soaked

* Blitz in a smoothie make, stir in chia seeds

TIP - never throw away over ripe bananas, mash them up and freeze for a smoothie day

* For more of Chandra’s recipes go to Instagram @leedshomecook

https://www.thetelegraphandargus.co.uk/news/19239088.food-blogger-says-changing-diet-can-change-health/

3 ways to know if you have insomnia

From bodyandsoul.com.au

When you have insomnia, you're never really asleep. And you're never really awake. If this sounds like you, our sleep expert Olivia Arezzolo has some tips for you. 

Another night of restless, un-refreshing sleep? Struggling to string a sentence together in that meeting… again? Feeling flat and mentally drained once more?

If you said yes to any of the above, there’s every chance you may have insomnia and need to seek help. To help you understand further, these are the criteria for insomnia so you can know if what you’re experiencing is normal or not.

3 ways to know if you have insomnia. Image: Fight Club Source:BodyAndSoul

Insomnia criteria 1: time

Essentially, if you’ve struggled with sleep three-plus times a week for longer than a month, you would be diagnosed with insomnia as noted in the DSM-IV, the standard assessment tool used to diagnose sleep disorders.

Insomnia criteria 2: symptoms

Specifically, the DSM-IV states those with insomnia have problems initiating sleep, and/or maintaining sleep; alongside self-reports of non-restorative sleep.

They also note is likely to cause significant impairment in your daily functioning: you may be unproductive, mentally flat and fatigued, or be unable to take part in your normal social experiences - simply because you’re too tired.

Insomnia criteria 3: sleep itself is the issue

Though there is extensive co-morbidity between sleep and other conditions, e.g. evidence indicates 97 percent of those with depression experience sleep disturbances; while research also shows >70 percent of those with anxiety report difficulties in sleep to meet the diagnostic criteria for insomnia, sleep is an issue even if the absence of other conditions.

Similarly, sleeplessness isn’t due to inadequate opportunity, nor could it be attributed to the influence of alcohol, drugs, or other substances.

If you meet the criteria:

I strongly, strongly advise you seek help - there are experts like myself who can sort your sleep out in a matter of weeks and see you functioning at your best again - and in fact; that’s what we love to do.

On the other hand, by allowing insomnia to persist, you suffer during the day, too. You’re more likely to be anxious and depressed and you’re likely to have concentration difficulties.

By allowing insomnia to persist; you suffer during the day, too. Image: iStock. Source:BodyAndSoul

Specifically, clinical papers highlight those with insomnia are 18 times more likely to have an anxiety disorder and 10 times more likely to have depression. Further data indicates those sleeping less than six hours of a night–typical in insomnia–are 1.5 times more likely to experience ADHD.

Note the words: ‘allowing insomnia to persist’. Yes. As much as I’d love you to get the treatment you need and deserve, ultimately the decision is yours. Perhaps reflect on times past; the days you woke up with energy, were mentally focused all day and felt that natural enthusiasm for life.

Recalling these times is key as it reminds you things haven’t necessarily always been this bad, and because of this, they can improve again if you have the right support.

And if you don’t meet the criteria?

So it’s only been a few weeks of poor sleep, or maybe it doesn’t limit you that much. Is it normal or should you also seek help before it gets worse?

Meet the criteria or not, I fundamentally believe if you want to sleep better, you owe it to yourself and those around you to do so.

Remember, this isn’t about your sleeping life; this is about your waking life. Living it fully, completely, and without constant fatigue.

Olivia Arezzolo is a sleep expert who holds a bachelor of social science (psychology); certificate of sleep psychology and a diploma of health science (nutritional medicine); and certificate of fitness III + IV. Olivia is passionate about delivering straightforward, science-based strategies to improve sleep.

https://www.bodyandsoul.com.au/mind-body/wellbeing/3-ways-to-know-if-you-have-insomnia/news-story/8a877c5c36209e8f5e1b177ea877be39

Coronasomnia is messing with our sleep schedules – here’s how to fight back

From qrius.com

Can’t remember the last time you had a good nights’ sleep? Most people can’t. It’s called Coronasomnia, and it’s yet another one of the pandemic’s nasty consequences

It’s been almost a year since SARS-COV-2 was declared a pandemic, and what a year it has been. Between the stress of losing our job to not being able to leave the house, and the looming threat of getting seriously sick, most of us had our entire lives turned upside down, and we had to live with one form of stress or another at the back of our minds. But this constant stress has its consequences, and one most common one these days is acute insomnia.

Scientists have given it a name – coronasomnia – and it’s a phenomenon that appeared all over the world. According to the World Health Organization, getting lots of sleep is vital for strengthening your immune system and coping with stress, but that’s easier said than done. One UK study found that sleep loss is affecting young children, working moms, and essential workers, while in China, during peak lockdown, insomnia rates rose to 20%. In Italy and Greece, nearly half of adults reported having chronic insomnia, and, between April and May, Google searches for “insomnia” increased by 58%. Over 2.77 million people searched for ways to fall asleep between midnight and 5 am, with peak searches reported around 3 am. But we’re no longer under complete lockdown, and vaccines were rolled out, so why are we talking about this, you might ask? Well, coronasomnia might be more serious than we think.

According to Angela Drake, health professor at the University of California, pandemic-induced sleep disorders are becoming chronic and long-lasting because most people delay seeking medical treatment for non-emergencies. At the same time, even if things are looking somewhat better, most people haven’t been able to release all the stress that’s built up in the past twelve months, and it’s becoming increasingly hard to shake off the bad habits we formed in the first lockdown.

The three factors that favoured coronasomnia

The dangers of insomnia aren’t breaking news. Scientists have been talking for years about its negative effects on physical and mental wellbeing, and there was talk of rising insomnia rates before the pandemic. But COVID-19 grew the issue to astronomic proportions. But what exactly made the pandemic such a great period for insomnia to thrive in? Scientists have suggested three key factors:

• Disrupted schedules. Before the pandemic, most of us had a routine. Wake up, commute, work, lunch break, more work, commute again, come back home, have dinner, relax, then go to sleep. That routine kept us grounded and regulated our circadian rhythms. But that changed when lockdown started and work and personal time collided. Without that familiar structure, most people started waking up later, combining work with house chores and staying asleep until late at night. In time, that messed up the circadian rhythm, and insomnia started to perpetuate itself.

• The pressure to work harder. Working from home has its perks during the pandemic, but many people struggled to separate personal and professional life. That led to situations where people would forget about taking breaks, stayed online after work, or answered emails at night.

• Constant stress. Stress in general fuels insomnia, and we got a lot of it in the past year. Apart from the constant fear that a loved one or we could get sick and the generalized uncertainty about the future, there’s also the stress caused by excessive news consumption, or “doomscrolling.”

How can you fight coronasomnia?

The tricky thing about insomnia is that it’s like a vicious circle. The more you can’t sleep, the more you worry about it, and when you’re constantly fatigued, every minor inconvenience feels like the end of the world. So, how can you break this circle?

During the pandemic, many people discovered that natural solutions such as those from Pure Hemp Farms could help them cope with stress and fall asleep faster. Online yoga courses also become more popular, as did meditation apps and self-help books. All of these can be efficient, but doctors point out that in serious cases, they might not be enough.

Recently, the American Academy of Sleep Medicine (AASM) has released a new set of guidelines for the treatment of chronic insomnia: multi-component cognitive-behavioural therapy (CBT), stimulus control, sleep restriction therapy, and relaxation therapy.

In addition to these therapies, AASM also advocates for the importance of sleep education and encourages everyone who has been having trouble sleeping to implement several lifestyle changes:

• Set boundaries: separate work from personal life. Find time for breaks during the day, refrain from answering calls and emails after work, and don’t work at night.

• Avoid short-term, unhealthy coping mechanisms such as drinking alcohol because they make the problem worse in the long-run. Avoid naps during the day, too, because they make it harder to fall asleep at night.  
• Reduce news consumption, especially before bedtime. It’s enough to get your guidance from official news sources once per day; constantly checking your feed for news will only exacerbate anxiety. If you can’t sleep, it’s better to get out of bed and do something around the house than check your phone.

• Your bed is not an office. Get out of bed, and don’t work in your pyjamas. Set up a separate workspace; it doesn’t matter if it’s not an entire room. This way, it will be easier to disconnect from work, and you’ll see your bed as a space for relaxation. 

• Don’t eat dinner late. Lockdown has also disrupted our meal schedules, moving breakfast at lunch and dinner at midnight. But scientists warn that eating late at night, right before bedtime, prevents us from falling asleep and reduces our sleep quality. Have you ever had a restful sleep after eating an entire pizza?

• Exercise, preferably outdoors. Not only does it strengthen your immune system and keeps you active, but it also helps you keep your sanity and fall asleep faster. 

When chronic insomnia is also accompanied by anxiety, depression, and negative thoughts, you might also consider seeking professional help. The COVID-19 pandemic has taken a heavy toll on mental health, and you don’t have to fight the pressure alone.  

https://qrius.com/coronasomnia-is-messing-with-our-sleep-schedules-heres-how-to-fight-back/

Fruits and vegetables could help young adults improve sleep

From freshplaza.com

Increasing consumption of fruits and vegetables could help young adults sleep better, especially young women, a new University of Michigan study shows.

Young adults who reported consuming less than five servings of fruits and vegetables per day reported a high prevalence of chronic insomnia symptoms, with over one-third reporting difficulties with falling asleep or maintaining sleep at least three times per week for three months or longer.

Women who were able to increase their fruit and vegetable intake by three or more servings over a three-month period were more than twice as likely to experience an improvement in these insomnia symptoms, according to the study published in the Sleep Health Journal.

“We were very excited to see that a fairly simple dietary intervention, such as encouraging an increase in fruit and vegetable consumption, could make such an impact on sleep,” said Erica Jansen, lead author of the study and research assistant professor of nutritional sciences at U-M’s School of Public Health. “We know from other literature that improving sleep improves overall quality of life and many other health outcomes, so the benefits likely extend beyond the sleep changes.”

Jansen and senior author Gwen Alexander, a researcher in the Department of Public Health Sciences at Henry Ford Health System, and colleagues analysed data of more than 1,400 participants compiled by Detroit-based Henry Ford and the more rural Geisinger Health System headquartered in Danville, Pennsylvania.

“From my health educator perspective, our study shows a link between dietary choices and improved sleep for young people who wish to improve their overall health and well-being,” Alexander said. “Our study was unique in that it investigated an understudied population of generally healthy young adults. Future research designed for this population has great potential to lead to better health habits.”

Eligible young adults included those ages 21-30, who received any medical care at the centres and who reported eating less than five servings of fruits and vegetables per day. Participants were randomized into one of three groups: one had an untailored web-based program to encourage higher fruits and vegetables consumption; the second had an age-targeted tailored web-based program; and the third group also included personalized e-coaching support.

Young adults who increased their fruit and vegetable consumption by at least three servings experienced modest improvements in sleep latency (time to fall asleep) and insomnia over a three-month period, compared to participants with no change or smaller increases in fruits and vegetable intake, although there were no differences in sleep duration.

For more information: news.umich.edu

https://www.freshplaza.com/article/9311168/fruits-and-vegetables-could-help-young-adults-improve-sleep/

Study links certain forms of email incivility to insomnia

From psypost.org

New research published in the Journal of Occupational Health Psychology provides new information the nature and consequences of work-related email incivility. The study has found evidence that receiving ambiguous and inconsiderate emails is associated with sleeping troubles.

“I had been studying incivility (interpersonal rudeness that typically happens face-to-face) for quite a while before starting this project. However, from my personal experience with both sending and receiving emails, I realized there was something unique about email incivility that warrants a closer investigation,” said study author Zhenyu Yuan, an assistant professor of managerial studies at the University of Illinois Chicago.

Yuan and his co-authors surveyed 233 full-time employees in the U.S. about their experiences with email incivility. The participants were also asked to complete a second survey the next time they received an email that was disrespectful or inconsiderate.

The findings provided evidence that there was a meaningful distinction between active and passive email incivility. Active email incivility includes emotionally charged behaviours such as rude comments and typing in all CAPs, while passive email incivility includes emotionally ambiguous behaviours such as ignoring questions.

Using this distinction, the researchers then conducted a daily diary study with 119 participants to examine the effects of email incivility on employees’ sleep quality. Surprisingly, only passive email incivility was associated with insomnia, which may be a result of it generating a sense of uncertainty. This effect held even after accounting for the effect of experiencing face-to-face incivility in the workplace.

But that is not to say that active email incivility has no negative consequences. “Although active email incivility did not predict the well-being outcomes in our research, it could lead to behaviours that are more closely related to emotionality appraisals,” the researchers said. “For example, individuals may flare up and strike back after experiencing active email incivility, which may further undermine co-worker relationships.”

The findings also have some practical implications for employees.

“As the potential recipient of email incivility: A rude work email can influence your daily life (insomnia). In other words, realizing how this happens is the first step towards mitigating its detrimental impact on well-being. As the potential instigator of email incivility: We should all be more mindful of our e-manners (don’t be active/passive aggressive in our email),” Yuan told PsyPost.

“Different people may interpret the same email in divergent ways,” he noted. “This is both a caveat of this research and a reminder of how easily that we may send an inconsiderate email which we think is totally fine but the other party may find annoying.”

Email incivility can be something that managers and employees have trouble addressing. “Email incivility is very low in terms of severity — it is clearly less problematic than physical assault or harassment,” Yuan said. “This makes managerial intervention very tricky as the sender may be able to explain it away (‘I don’t see it being insensitive’; ‘I was just too busy to remember to respond to the inquiry.’)”

To help counteract this, managers should set clear expectations regarding email communications.

“It should be noted that efforts to address email rudeness should not be interpreted as the same as creating pressure for employees and managers to always check their email and respond to emails (i.e., telepressure),” Yuan said in a news release. “On the contrary, setting clear and reasonable communications norms can prove effective in addressing both.”

The study, “Put You Down versus Tune You Out: Further Understanding Active and Passive Email Incivility“, was authored by Zhenyu Yuan and YoungAh Park.

https://www.psypost.org/2021/04/study-links-certain-forms-of-email-incivility-to-insomnia-60405

Coronavirus symptoms update: ‘Coronasomnia’ causing millions to suffer with sleep problems

From express.co.uk

CORONAVIRUS symptoms update: COVID-19, as with many other viral infections, is known to impact a person's sleep. Doctors have found a vast number of people have experienced sleep problems even those who have not contracted the virus so much so they have the symptoms ‘coronasomnia' or 'Covid-somnia'.

Sleep problems plague coronavirus long-haulers with many recovered patients reporting a continued struggle to sleep. Even those who had not contracted the virus, insomnia has become all too familiar. From isolation, confinement, stress and worry; a major toll on one’s sleep is evident. In fact, a report from the National Institutes of Health highlighted that even early in the pandemic a “very high rate of clinically significant insomnia was present”.

People who already suffer with sleep problems even before the pandemic have experienced a worsening of symptoms, and those who were ‘good’ sleepers have now started to experience insomnia.

Sleep doctors have now dubbed the sleep problems caused by COVID-19 as Covid-somnia or coronasomnia which describes the variety of sleep disorders, not just in patients but in the whole population.

Most viral infections are known to cause fatigue and drowsiness with coronavirus being no different.

The virus affects one’s nervous system from the olfactory and facial nerves, causing loss of smell and taste, through to the long Covid legacy symptoms of headaches and brain fog.

It is therefore plausible that COVID-19 has a long-lasting impact on a person’s brain and sleep patterns.

                                (Image: Getty Images)

There are lots of symptoms you can have even after a coronavirus infection.

The NHS lists the common long Covid symptoms which include:

• Extreme tiredness (fatigue)
• Shortness of breath
• Chest pain or tightness
• Problems with memory and concentration ("brain fog")
• Difficulty sleeping (insomnia)

Tina Mori, a matron in a new-born unit, says she used to feel fine on five or six hours' sleep a night however Covid sent her sleep "all over the place".

In a diary for BBC News Tina wrote: “Last night I had a really rough night, not sleeping and desperate to sleep.

"I'm sleeping for very short periods now and struggling to get back to sleep and it's like a continuous cycle."

Dr Paul Whitaker, who runs a long Covid clinic said that patients with long-term symptoms may have difficulty sleeping or on the other hand they may sleep excessively (up to 17 hours a day) because they are plagued with such fatigue.

“Or it can be a combination of both problems - they sleep during the day and therefore have problems sleeping at night,” he added.

Half of patients recovering from COVID-19 reported difficulty sleeping and insomnia as one of the lingering symptoms in a survey of more than 1,500 people in the Survivor Corp Facebook group, a resource those who have had Covid which has more than 100,000 members.

Dr Meir Kryger, a sleep researcher and professor at the Yale School of Medicine has seen patients with several types of “really significant” long-hauler symptoms related to sleep.

Most survivors were never sick enough with COVID-19 to be hospitalised, but still struggle with long-term psychological and physiological issues.

“Some develop severe insomnia, a fear of falling asleep because they think something horrible is going to happen to them,” he said.

Tips to help improve your sleep problems by sleep experts include:

• Keep a normal daily routine
• Create and keep a going-to-bed routine
• Avoid screens in the bedroom
• Don’t use your bedroom, and especially your bed, as your office
• Get some exercise during the day
• Don’t take naps
• Get some sunlight
• Don’t eat dinner late
• If you wake up in the middle of the night and can’t sleep, get out of bed
• Cut back on news and social media, especially in the evening
• Reduce your alcohol and caffeine consumption
• Be careful with sleep medication
• Try learning to meditate with one of the many apps available

https://www.express.co.uk/life-style/health/1419246/coronavirus-symptoms-update-sleep-problems-insomnia-long-covid-19

Sleep Quality Tends To Decline With Age — But Is There Anything We Can Do About It?

From mindbodygreen.com

By Emma Loewe

For older adults, getting a good night's sleep can be a real nightmare. Research shows that people over the age of 65 tend to have more trouble falling asleep and staying asleep than younger adults do, and as a result, they spend more time awake in bed and less time in deep sleep stages.

We consulted sleep specialists to learn why sleep quality tends to diminish with age and what (if anything) can be done about it.

Why older adults tend to have trouble with sleep.

Kelly Glazer Baron, Ph.D., MPH, DBSM, a clinical psychiatrist and the director of the behavioural sleep medicine program at the University of Utah, explains that our sleep needs actually stay pretty consistent throughout adulthood. "The data shows that the amount of sleep that [older adults] need doesn't change," Baron tells mbg. "The change is in our ability to get that sleep."

In other words, "Up to 50% of older adults report insomnia symptoms; however, this does not mean that insomnia is a normal part of aging," reads a review article in Sleep Medicine Clinics.

So if the amount of sleep we need stays consistent as we age, why do so many older people struggle to get it? There seems to be a mix of reasons. "Quality of sleep can decline due to hormonal changes, medical complications, and stress," neurologist Nicole Avena, Ph.D., explains.

Older people tend to be less physically active, on more medications, and more prone to chronic pain and overactive bladders—all factors that can diminish sleep quality.

And while the 65-plus crowd does have more time on their hands post-retirement, looser schedules and more time in bed can also diminish sleep in some cases. "If you spend too much time trying to sleep, your sleep gets really broken up and inefficient, and you spend a lot of time awake in bed," Baron explains.

For this reason, finding a consistent sleep-wake schedule that works for you and sticking with it is actually one of the main things older adults can do to protect sleep quality.

"Mental and physical stimulation during the day is also really important," Baron adds. She explains that one of the most consistent findings in sleep research is that exercise is great for sleep quality. And it doesn't have to be too rigorous: Moderate exercises like brisk walking, bodyweight exercises, and yoga are all helpful when done regularly.

Keeping the mind active through activities like reading, cognitive games, and social engagement is also important, as is prioritizing mental health.

You'll notice that all of these strategies, in addition to helping with sleep, can also support longevity and good health more generally.

Gearing up for a lifetime of solid sleep.

Younger readers might be wondering, is there anything I can do now to set myself up for good sleep once I get older? Yes and no. While there's no way to predict what sleep complications will arise later in life, maintaining a healthy lifestyle when you're young can only help you down the line.

"Physically healthy people sleep better. That's what it comes down to," says Baron. "Physical fitness and good cardiovascular health are protective for Alzheimer's and also for sleep. All those things are intertwined."

Adopting good sleep habits early can also set a solid foundation. Every adult, no matter their age, would be well served to find a healthy night-time routine that works for them. Some elements of yours could include stopping drinking alcohol and caffeine early in the day; avoiding sugary snacks or large meals before bed and grabbing something higher in sleep-supporting nutrients like magnesium instead; shutting down electronics at least an hour before sleep; and maintaining a dark, cool bedtime environment.

Moral of the bedtime story: The obstacles to sleep tend to change as we get older, but our ways of dealing with them don't necessarily have to.

https://www.mindbodygreen.com/articles/sleep-quality-tends-to-decline-with-age-heres-why-what-to-do

Don’t sleep on insomnia: tips to help you get more sleep

From yourvalley.net/scottsdale-independent

Have you ever struggled with sleep? Many people know what it feels like to have jet lag when traveling, or to toss and turn at night when they’re anxious and overwhelmed by life. But how do you know if your sleep problems have turned into insomnia? Read on to find out.

What is insomnia?

Insomnia is a common, yet complex medical condition that can make it hard to fall asleep, stay asleep, or make people feel like they’re not getting the amount of sleep they want. If you have any of these symptoms at least three nights per week for at least three months, you may have chronic insomnia.

Up to 48% of older adults experience insomnia, and Dr. Michael Breus, PhD, a board-certified clinical psychologist and sleep specialist, knows how frustrating it can be to struggle with sleep night after night.

“Unfortunately, in today’s fast-paced, high-pressure world, many adults are unable to get the sleep they need,” explained Breus. “While life events and lifestyle habits may be a factor, it’s important to know that there can also be a physiological component that’s due to a miscue between the sleep and wake systems in the brain. As we age, our sleep cycles change, causing the wake signals in the brain to override the sleep signals. This leaves your brain in an overactive state and could result in insomnia.”

Although insomnia is more common in older adults, it doesn’t have to be accepted as a normal part of aging. Sleep hygiene can help, but sometimes changing habits isn’t enough to improve sleep. You should speak with a health care professional about other ways to tackle your sleep problems.

Tips for better sleep

If you regularly struggle with sleepless nights, follow these tips to help get back on track:

Adjust the lights: For two hours before bedtime, avoid using digital devices because the type of light from computer, television, smartphone, and tablet screens can change your ability to fall asleep and stay asleep. Instead, consider doing something relaxing such as reading a book. Also, at bedtime, the less light in the bedroom, the better. Keep your bedroom as dark as possible while you sleep.

Ignore the clock: Focusing on the sleepless minutes ticking away can cause more concern about being awake. For a simple fix, turn the clock around so you can’t see the time.

Get up and leave the bedroom: Lying in bed worrying about falling asleep may cause your brain to be more active. It may also start to link your bedroom with feelings of frustration instead of sleep. To avoid this, try a relaxing activity in another room, such as reading a book or listening to soothing, instrumental music. When you start feeling sleepy again, go back to the bedroom.

Consider lifestyle changes: Eating and exercise habits can also affect sleep. Try not to eat large meals before bedtime that can cause indigestion and avoid coffee and alcohol within three hours before bedtime. In addition, while exercise is beneficial, you shouldn’t exercise within three hours of going to bed.

Talk to a health care professional: Lifestyle changes might not be enough for some people, so don’t hesitate to talk to a health care professional about your insomnia. They can create a personal plan to help you get more sleep, that may include lifestyle changes, taking medication, or both.

Learn about behavioural therapy: A type of therapy called cognitive behavioural therapy can help you recognize your thoughts, beliefs, and attitudes toward sleep.

https://www.yourvalley.net/scottsdale-independent/stories/dont-sleep-on-insomnia-tips-to-help-you-get-more-sleep,223436

Insomnia rises during lockdown as people over-think sleeping habits

From telegraph.co.uk

Doctors report spike in sleep disturbance among adults during Britain's coronavirus restrictions

Insomnia has risen due to lockdown because people have had too much time to think about their sleeping habits, experts have suggested.

In the first lockdown, half of UK adults said their sleep was disturbed more than usual, a study by King's College London found. A year on, doctors, sleep experts and specialist sleep disorder clinics say the problem still persists.

Dr Adam Simon, a private GP at BMI The Alexandra Hospital in Manchester, said he has seen a four-fold rise in people presenting with insomnia at his surgery. Before the pandemic, around five per cent of patients would come to him for help with insomnia but that figure is now around 20 per cent.

"I have seen a massive increase in sleep-related problems, both directly and indirectly related to Covid," he told The Telegraph.

"I'm seeing a lot of people with coronavirus having sleep problems, I'm seeing a lot of people having problems related to anxiety… and then post-Covid I am seeing a lot of insomnia issues, some of these are directly related to the secondary effects of Covid." Those effects included rhinitis, leading to congested sinuses, he said.

Experts say we have become more aware of our sleeping habits during lockdown, causing us to seek help

At the London Sleep Centre, patients presenting with insomnia have also increased significantly in the last six months, according to Heather Darwall-Smith, a psychotherapist at the Harley Street clinic.

The prolonged lockdown has had a "cumulative effect on people's mental health and subsequently their sleep", she told The Telegraph. She said those aged 18-26 were particularly affected, adding: "I think it's stress, I think it’s not knowing where life could take them." 

But Joseph Gannon, the chief sleep physiologist at the Sleep Disorders Clinic, also on Harley Street, said people have become "more aware" of their sleeping habits during lockdown, which is causing them to seek help.

"People sort of become quite hyper-aware of their own habits", he said, adding that people who often work away from home are now also noticing the sleeping habits of their partner more.

Digital sleep trackers are also causing patients to over-analyse their sleeping patterns, Mr Gannon said, adding: "Often there's many of these tracking apps that track sleep efficiency and things like that and, unfortunately sometimes they give a cause for concern when there's no real need."

Colin Espie, a professor of sleep medicine in the Nuffield Department of Clinical Neurosciences at the University of Oxford, is undertaking research to assess the UK's sleep during the pandemic.

"People have recognised that sleep is very, very important and they've perhaps been able to choose a little bit more freely when they sleep," he told The Telegraph. "I do think people have struggled with their sleep. But when you struggle with something, it also helps you to recognise why it matters."

https://www.telegraph.co.uk/news/2021/03/31/insomnia-rises-lockdown-people-over-think-sleeping-habits/