Can an insomniac ever learn to sleep again?

From telegraph.co.uk

With lockdown condemning millions more to nightly wakefulness, Miranda Levy explains how she finally managed to get her shuteye again

Everyone knows how rough a bad night’s sleep feels – all the more so over the past year, when disturbed rest has affected half of the nation. Rates of insomnia – defined as wakefulness for significant portions of the night, for months or years at a time – have also risen sharply, from one in six pre-pandemic to one in four. It can leave sufferers feeling “like a shadow of a person”, according to Miranda Levy. The sudden end of her marriage saw her tortured by an inability to sleep for eight years, eroding her work and home life in the process: in her new book, The Insomnia Diaries, she recounts the fractured moments of rest accrued over that near-decade, and how she learnt to sleep again.

A study published last year in the journal Nature Human Behavior revealed that women have far greater difficulty falling asleep at night than men, with insomnia typically affecting those in the 45-54 age bracket worst. Those afflicted in the short term are typically diagnosed with acute insomnia, caused by a particular ailment or trauma, an unfamiliar bed or excess noise, while the 10 per cent of the population who suffer from the chronic kind experience sleeplessness lasting at least three days a week for more than three months. For Levy, now 52, one gave way to the other: when her husband of nine years announced he wanted a divorce, what she assumed might be a few anguished nights turned into “eight years of hell”.

“The problem is that the longer you’ve had a sleep problem, the less likely it is that a few generic tips and tricks will hold the key to unlocking better sleep,” Dr Sophie Bostock, founder of the Sleep Scientist, writes in the foreword to The Insomnia Diaries. Regularly struggling to get to sleep, lying awake for extended periods, feeling exhausted on waking and difficulty maintaining concentration, energy levels and even relationships are all tell-tale signs that trouble is afoot. “Sleep science is not rocket science but the sleep system does have quite a few moving parts. The longer it’s been broken, the harder it can be to twist the pieces back into shape.”

'The longer you’ve had a sleep problem, the less likely it is that a few generic tips and tricks will hold the key to unlocking better sleep'

There is no magic number for how much shuteye a person should have, but most studies pitch it around the seven-hour mark: getting fewer than six hours each night is associated with a 12 per cent increased risk of premature death, while poor sleepers see their likelihood of future anxiety and depression double. “We are only scratching the surface” of insomnia’s real impact on brain and heart health, explains Guy Leschziner, professor of neurology and sleep science at King’s College London.

The NHS advises that those experiencing periods of insomnia practise good sleep hygiene, achieved through regular bedtimes, a restful bedroom environment and a healthy lifestyle. It also suggests visiting the GP, should problems continue.

In Levy’s case this led to a prescription of sleeping pills which, according to the Sleep Charity, are regularly being taken by one in 10 adults. But the drugs doled out each year in their millions – usually benzodiazepines and zopiclones (or “Z-drugs”) – are not an effective long-term cure: there was no difference in the quality or duration of sleep among those taking them compared with people who didn’t, researchers at Brigham and Women’s Hospital found this month. Worse still many – Levy included – find themselves in the throes of addiction as a result.

Why are we so reliant on treating a restless night by reaching for the medicine drawer? “People are used to getting a pill, aren’t they?” Levy mulls of her former reliance on clonazepam, and valium. “I needed a quick fix: go to sleep, wake up, look after my kids and carry on working. I think a lot of people feel like they need [that].”

The debilitating effects of sleep loss cannot be overstated: it can fuel brain fog and weight gain, trigger type 2 diabetes, harm fertility and dent libido. If pills don’t work, though, what does? The Brigham study suggested cognitive behavioural therapy for insomnia (CBT-i) should be used in lieu of long term medication, as this “aims to essentially re-programme your brain’s association between bed and sleep,” Prof Leschziner says. “It uses a variety of techniques, including relaxation therapies, good sleep hygiene, and sleep compression (making sure you do not spend prolonged periods of time in bed while awake and using your brain’s own mechanisms of sleepiness in the face of sleep deprivation).”

CBT-i usually attempts to reframe unhelpful thoughts about sleep, such as worrying how little you’re getting, as well examining the connection between the effects of our habits on our ability to rest. “It’s not for everyone,” he says. “It is quite challenging and difficult to do.” But over the course of the average four to six week treatment, “60-80 per cent respond very well to CBT-i alone” – the maximal benefit being reached at the 8-12-week point. “Many of the drugs doled out work for some people some of the time in the short term,” he adds, “but we know CBT-i is the treatment of choice”; one that, in the long term, is “more effective” than medication.

CBT-i can be expensive to undertake, and NHS waiting lists mean an average of 6-18 weeks post-referral for a first session to take place: apps such as Sleepio (free to all through an NHS referral or on request) provide a virtual six-week programme to follow, which may at least be an interim solution. Resolving insomnia really comes down to one thing, says Prof Leschziner: understanding its root cause, be it physical or psychological. His patients share fears they’ll never sleep properly again “all the time,” which “actually fuels the insomnia” (made yet worse by the vogue for digital trackers, he points out, which encourage unnecessary micro-focus on total rest reached). Levy was struck by this message in her CBT-i treatment: “Don’t turn the insomnia into a worry that itself prevents you from sleeping. Some nights, as I lay there at 3am or 4am I’d say this aloud to myself: ‘Don’t turn the problem into a problem.’”

With CBT-i, a weighted blanket and a committed exercise regime, Levy finally began sleeping again two years ago – and has continued to do so, even in the face of a national coronasomnia crisis. “It didn’t happen overnight,” she says of her recovery, but now – after six or seven hours of rest – she wakes each morning with “a thanks to the gods of sleep”.

Levy believes the abiding message for any insomniac distressed they may never recover is that their situation is temporary. “Be patient, give yourself some leeway, just power through it. Eat well, continue to exercise, socialise as much as you can, don’t catastrophise, try to keep perspective,” she advises.

The fear of returning to those dark, sleepless days will likely never dissipate entirely. “It certainly doesn’t preoccupy me,” Levy says. “I’m really happy I’m getting on with my day, getting on with my life, and looking ahead.”

https://www.telegraph.co.uk/health-fitness/body/can-insomniac-ever-learn-sleep/

7 Podcasts to Soothe Your Back-to-Normal Anxiety

From nytimes.com

By Emma Dibdin

These shows will help you to navigate whatever complex feelings you’re having about the world reopening, and ease you back into society at your own pace

We have collectively lived through a global trauma that’s going to take years, maybe even decades, to process. With vaccination rates in the United States rising and infection rates plummeting, most of the Covid-19 restrictions we’ve become used to are disappearing, while all the forbidden fruits we’ve learned to live without — from indoor dining to air travel to large gatherings — are once again within our grasps.

As exciting as this all feels, it also means back-to-normal anxiety is at an all-time high. After months of isolation and disconnection from our usual routines, months during which we’ve learned to see the outside world as inherently dangerous, it’s only natural that the prospect of picking up where we left off feels overwhelming. 

These seven podcasts will help you to navigate whatever complex feelings you’re having about the world reopening, and ease you back into society at your own pace.

                                               Credit...Irene Rinaldi

‘Sleep With Me’

Pandemic insomnia is a thing, and back-to-normal anxiety may be exacerbating it. And while listening to an audiobook or podcast is a common home remedy for insomnia, it can backfire if whatever you’re listening to is too engaging. Enter Drew Ackerman’s innovative audio solution, “Sleep With Me,” which offers up nightly bedtime stories that are deliberately “lulling, droning and boring” enough to calm your racing thoughts. But Ackerman’s stories aren’t quite boring — they’re streams of consciousness, drifting off into tangents and logical eddies that recreate the way your brain works in the hypnagogic moments right between waking and sleeping. Close to a sleeping pill in audio form.

Starter episode: “Llama Cat Dog Roommates”

‘Armchair Explorer’

Most people’s worlds have become much smaller over the past 15 months, and now that travel restrictions are loosening, it will take a while to readjust into wanderlust mode. This inspiring storytelling series offers first-person narratives about adventures on the road (or at sea) from outdoorsy types of all stripes, whether professional mountaineers or regular listeners. Hosted by Aaron Millar, a British travel writer, “Armchair Explorer” is an ideal slice of escapism if travel is still a ways off, and handy for inspiration if you’re already planning your first post-pandemic getaway.

Starter episode: “Signs of Life: A 53,000-mile Bike Ride Around The World”

‘Terrible, Thanks for Asking’

Nora McInerny, the podcast host and author, became a reluctant grief expert in 2014, when she lost her baby, her father and her husband in the space of a few months. McInerny, who now wryly describes herself as a “notable widow,” channelled her sorrow into this compassionate, darkly hilarious podcast, where people share the unvarnished truth about their darkest moments. Recent interviewees have included a daughter who lost her father to amyotrophic lateral sclerosis, a mother whose son’s mental illness culminated in tragedy, and a 93-year-old concentration camp survivor. As dark as the subject matter gets, the show always has an undercurrent of hope — it’s an ideal companion as we all try to move on from the manifold losses of the past year.

Starter episode: “That’s So Chad”

‘Radio Headspace'

Hundreds of meditation apps promise to deliver peace in the palm of your hand, and Headspace is arguably the best. The soothing British voice of Andy Puddicombe, the company’s co-founder, has become familiar to millions of users as the app’s default deliverer of Zen, and in each bite-size episode of this podcast he expands on how mindfulness can help to combat anxiety and simplify daily life. Headspace Studios released a spinoff mini-series last year, “The Yes Theory Podcast,” which explored the value of saying yes to discomfort and stepping outside your comfort zone. More recently, “Radio Headspace” has released episodes specifically geared toward navigating post-pandemic life.

Starter episode: “The New Normal”

U.F.Y.B. (Not its Actual Name)

If you’ve ever reflexively rolled your eyes at the concept of “life coaching,” allow Kara Loewentheil to change your mind. A Harvard-educated former lawyer turned feminist life coach, Loewentheil is not selling self-empowerment clichés or woo-woo truisms. Instead, “Unf*ck Your Brain” offers no-nonsense insights about the ways your anxious brain might be sabotaging you, and actionable advice on how to choose different thoughts. There’s a lightness of touch to Loewentheil’s straight-talking version of mindfulness that makes it easy to absorb, and the vast library of back episodes means you’re bound to find something that hits just right.

Starter episode: “Saying No”

‘The Happiness Lab’

With so many trappings of normal life suddenly stripped away, this past year has forced a lot of people to redefine what happiness means to them, and it’s worth holding onto some of those new priorities in the post-Covid world. In “The Happiness Lab,” Dr. Laurie Santos, a professor at Yale, examines the pursuit of happiness through a science-based lens, and often incorporates history, too. Many recent episodes have focused on happiness lessons from the ancients, hitting up Aristotle, the Buddha and Confucius and extrapolating lessons about how to live a fulfilled life in the modern age. A consistently surprising, energizing listen that will teach you something about the world as well as your own brain.

Starter episode: “Move More … but for the Right Reasons”

‘This Is Actually Happening’

This potent first-person series delivers a weekly episode in which an ordinary person details a life-changing and often traumatic event. Listening to this might sound like a counterintuitive way to combat anxiety — and it’s definitely advisable to heed the content warnings included in each episode’s show notes. But what comes through even the most harrowing episodes is the hardiness of the human spirit. After hearing people describe how they have not only lived through horror, but thrived in the face of it, it’s hard not to feel a little more resilient.

Starter episode: “What If You Couldn’t Remember That Night?”

https://www.nytimes.com/2021/05/28/arts/podcasts-anxiety-covid.html

What’s causing your sleep anxiety and how to overcome it

From womanandhome.com

Sleep anxiety can feel like a self-fulfilling prophecy but don't worry, there are ways to overcome it

Sleep anxiety can become a self-fulfilling prophecy, starting off a vicious cycle of being unable to sleep because of anxiety and then a lack of sleep causing more anxiety.  

Despite having the best pillow for comfort and support, a solid bedtime routine with lots of wind-down time, and good sleep hygiene, many people are unable to nod off at night.

Research shows women are more likely to suffer from insomnia than men. And this can create night-time anxiety caused by everything from hormone changes to lifestyle factors. This inability to fall asleep at night can also be caused by anxiety disorders, and the lack of sleep can then lead to further anxiety at the thought of another sleepless night. 

Luckily, hope is not lost—there are many common causes of sleep anxiety and ways you can overcome it to get back on track to a good night’s sleep.

What is sleep anxiety? 

Defined as a fear of going to sleep at night, sleep anxiety falls under the sleep disturbances umbrella. Also known as sleep phobia, or somniphobia, some psychologists see it as performance anxiety.

“Some people may worry about not getting enough sleep and develop a type of performance anxiety,” says clinical psychologist Dr Elena Touroni. 

When suffering from sleep anxiety, there’s a disconnect between feeling exhausted and the body being able to fall asleep. Dr Touroni explains that some people are unable to sleep at all or have scattered, disrupted sleep cycles. 

“If they eventually do manage to nod off, their sleep is often disrupted and not restful,” she says. “We’re supposed to feel sleepy and relaxed when it's time for bed. But sleep anxiety can leave us feeling the exact opposite. That’s because sleep anxiety triggers our fight or flight response.”

This stress response is activated when we’re faced with danger or a threat, triggering a surge of adrenaline to deal with the threat—not particularly helpful if there is no imminent danger and we’re trying to sleep. 

Sleep anxiety symptoms in women 

High levels of stress hormones cortisol and adrenaline do a push and pull dance with sleep anxiety and can cause:

• Heart palpitations 
• Shortness of breath 
• Loss of concentration 
• Racing thoughts 
• Sweating 
• Nausea 
• Difficulty falling asleep or staying asleep
• Nervous feelings 
• Restlessness 
• Feelings of worry 

What are the most common causes of sleep anxiety for women? 

Sleep anxiety can be caused by many different factors, but the most common causes of sleep anxiety in women include the menopause or the perimenopause, diet, sleep disorders, stress and general anxiety. 

1. The menopause and perimenopause 

According to Dr Gabi Macaulay, who specializes in hormonal health, when women are in their 40s and 50s and enter the perimenopausal stage, they could be more likely to suffer from sleep anxiety. 

“At this stage, women’s oestrogen levels can become really high and then suddenly really low,” she explains. “Their progesterone levels begin to decline and women can experience sleep disturbances if their progesterone is low because it has a sleep-inducing effect on the brain.”

Dr Macaulay notes melatonin, which is the sleep hormone responsible for regulating sleep patterns, is also on the decline during the menopause. The reduction in melatonin can cause insomnia, disrupted sleep cycles and sleep anxiety. 

“It’s not uncommon for women experiencing perimenopause to wake up in the middle of the night feeling anxious,” explains Dr Laila Kaikavoosi, founder of The Online Menopause Centre.  

“Fluctuating progesterone levels can cause sporadic or more regular bouts of anxiety, especially at night. Even just feeling irritated by night sweats and hot flashes at night can trigger anxiety around sleeping.”

Lisa Artis, deputy CEO of The Sleep Charity adds, “Many people will experience bouts of insomnia from time to time, but menopause-related insomnia can stretch on for weeks and months if not properly treated. Menopause can be a key trigger of insomnia because of some of the physiological and psychological changes women experience during this time. The effects of menopause on sleep can be chronic and life-debilitating given the longevity of the menopause process, which is why it's important to seek treatment for how you’re feeling.”

As women go through the menopause, oestrogen levels further decline and this can also result in more frequent urination at night, which can disturb your sleep. Expecting that your sleep is going to be disturbed by, for example, needing to urinate, can also create an ominous sense of anxiety around sleeping, Dr Kaikavoosi explains. 

2. Diet 

Alcohol, caffeine and nicotine all disrupt the balance of chemicals which regulate the hormones that make you feel calm and ready to sleep. 

Dietitian Jane Clarke often meets women with sleep anxiety in the course of her work. She says that while illness and external stressors create a symptom and cause cycle, diet is often an overlooked factor in bad sleep. 

“Digestive disorders are hugely common in women over the age of 35 because of hormone fluctuations and how this impacts the gut,” she says.

Clarke adds, “Conditions like IBS, general bloating discomfort, indigestion and constipation all disturb your sleep, and the food we eat can worsen these conditions.”

3. Sleep disorders

Having a sleep disorder such as insomnia or sleep apnoea can also create night-time anxiety. 

“Insomnia can cause increased anxiety at bedtime and it’s often interlinked with anxiety, with one exacerbating the other,” says Dr Mariam Adegoke. 

Dr Guy Meadows, the founder of  the Sleep School, explains that usually the trigger causing a person's insomnia, such as short-term stress, is gone by the time they visit him at his clinic. It’s then the anxiety about their sleep problems that make them more anxious and keep them up at night. 

“Someone who suffers from insomnia can start to fear going to bed because they know sleep will elude them,” Artis adds, “Just like someone who suffers from nightmares or sleepwalking may dread going to sleep because they're worried about having a horrific nightmare or sleepwalking.”

Sleep apnoea, a condition where the airways become narrow during sleep causing a person's breathing to stop and start, can also cause sleep anxiety as they may worry about their condition and breathing in the night. If you think you may have sleep apnoea, snore loudly and feel very tired during the day, you should speak to your doctor for further advice. 

4. Stress and anxiety 

Through his work at the Sleep School, Dr Meadows often finds his female clients are anxious and worried about not sleeping, which in turn causes their sleepless nights.

“When they worry about not sleeping, a vicious cycle is created whereby the more you worry, the less you sleep and the less you sleep, the more you worry,” he adds.

“When someone is anxious, they have a heightened mental state of awareness and an overactive mind, putting them in a state of fight or flight that will make it harder for them to fall asleep or stay asleep,” Dr Meadows explains. “The problem then is if they're experiencing poor sleep it shuts off their prefrontal cortex, the rational part of the brain, and pushes their amygdala, the emotional part of the brain, to be more active which means they experience more anxiety.”

Sleep anxiety can also happen as a result of other anxiety disorders, such as social anxiety, panic disorder, PTSD or depressive disorders, says Dr Adegoke. 

Dr Tourini points out some women with sleep anxiety dread sleepwalking or sleep paralysis, or worry about fires and burglaries at night.

“People with generalized anxiety disorder (GAD) might find night-time particularly challenging, too,” she adds. “Without anything to distract them from their thoughts, they may get anxious and ruminate over past experiences or future concerns. The idea of lying awake worrying may make them nervous about bedtime.”

What are the treatments for sleep anxiety? 

Depending on your symptoms and the root cause of your sleep anxiety, treatment can include cognitive-behavioural therapy (CBT), exposure therapy (ET), mindfulness techniques, or medication. 

Bedtime yoga or breathing exercises can be particularly helpful for some women, too, as part of their evening routine. Some of the most common treatments include: 

1. Hormonal treatment  

If perimenopause is suspected as the root cause of your sleep anxiety, Dr Macaulay says she often prescribes micronized progesterone — a synthetic progesterone drug that is bioidentical to the progesterone that ovaries naturally produce.

“Micronized progesterone can be more effective than a progesterone patch that releases a steady amount of the hormone throughout the day,” she explains. “This is because we can tailor it to give women a surge of bioidentical progesterone at night to really help them sleep.”

2. Develop good sleep hygiene 

A daytime routine and a better bedroom environment that promotes restful sleep can be key to reducing sleep anxiety. Good sleep hygiene will ensure you are relaxed and ready for rest when you get into bed. Some easy ways to practice good sleep hygiene include: 

• Set an alarm to wake up at the same time every day 
• Develop a bedtime routine full of relaxing things you enjoy, such as meditation or a warm bath 
• Eat a well-balanced diet and avoid caffeine for at least six hours before bed
• Figure out what relaxation techniques work for you. This could be yoga, pilates, meditation, or reading
• Exercise for at least 30 minutes a day, but never within the two hours before bed
• Remove screens from the bedroom and make it a comfortable and snug place that’s there for sleep only 
• Invest in the best pillow for your sleeping position and the most comfortable duvet 
• Avoid screen time for at least 90 minutes before bedtime 
• If you are unable to sleep, break the cycle and change your surroundings by going into another room and reading, then try again  
• Keep a sleep diary using a sleep app to help you establish what works best for you 
• Avoid napping during the day  

3. Remove diet triggers 

If you’re struggling with sleep anxiety, try cutting out caffeine close to bedtime and swap your evening tea for a sleep tea instead. Low omega 3 and vitamin D levels can also impact how the brain regulates sleep and anxiety. Plus, supplements for sleep such as a magnesium supplement can promote a peaceful sleep cycle, as it aids calmer central nervous system functioning. 

Dietitian Jane Clarke says that we associate creamy beverages rich in magnesium and calcium with sleep. This can be traced back to childhood when we gulped down full glasses of milk before bed. Only the texture has to be creamy, so plant-based milk will work well for this method, too. 

"This approach is really reminiscent of childhood, a kind of Pavlovian relaxation technique," she explains. "Lavender milk recipes are especially great for promoting relaxation before bed."

Avoiding self-medicating with alcohol or drugs is also important. Dr Macaulay says these can be ”counterintuitive and only mask rather than treat the underlying problem.”

4. Avoid sleeping tablets long term 

Sleeping tablets are typically designed to be taken temporarily when someone is sleep-deprived and their body needs extra support to help them rest. Dr Macaulay says they induce a “fake sleep” that doesn’t properly allow the brain to rest like natural sleep does in a REM (rapid eye movement) state. 

“You often wake up feeling tired but can eventually begin to tolerate sleeping tablets,” she explains. “They can cause withdrawal symptoms like severe headaches and long-term use increases your risk of dementia, so they are best avoided as a long-term treatment for any sleep disorders.”

What to do about night-time anxiety

If you find yourself feeling anxious before you go to bed or having anxiety attacks at night, there are a few steps you can take to kick-start your parasympathetic nervous system, which is responsible for rest and digestion, and neutralize the sympathetic nervous system, aka the body's fight or flight response. 

Dr. Meadows recommends: 

• Rest in bed even if you can't sleep: “If you can't sleep, resting in bed is the next best thing,” says Dr Meadows. “You're still benefiting from the restoration, energy conservation, memory processing, and growth and repair occurring.”
• Ground yourself in the moment: “The simplest way to do this is to notice the sense of physical touch between you and your bed,” Dr Meadows explains. “Get out of your head and into your bed, and bring your attention to what you can feel. This could be your back against your mattress or your face against the pillow.” Coming into the present physical moment can help reduce overwhelming feelings of panic. 
• Move your attention internally: “You can then go a little further and move internally, using your breath as an anchor,” suggests Dr Meadows. “You're not deep-breathing, just feeling the rise and fall of your breath.” If you start to notice anxious thoughts at this point, Dr. Meadows suggests saying to yourself “There goes my mind again, that's okay, I'm just going to bring it back to my breath”. When you notice the anxious thoughts and become aware of them, you're training the rational part of your to create perspective. 

When should I see a doctor about sleep anxiety?

If your sleep is having a significant impact on your day-to-day activities and causing you psychological distress, you should contact your doctor for further advice. 

“We all struggle to get to sleep from time to time,” says Dr Touroni. “But if your sleep problems persist and sleep anxiety is affecting your day-to-day life, it’s important that you seek help. Sleep deprivation isn’t something to dismiss.”

https://www.womanandhome.com/health-wellbeing/sleep/sleep-anxiety/

4 Ways A Bad Night’s Sleep Can Affect Your Mental Health

From wrcbtv.com

Everyone suffers from mild insomnia at some point in their life. Sometimes, you just can’t get to sleep no matter how hard you try. But, while this is a minor, one-night problem for most, others can experience severe sleep deprivation as a result of their insomnia, and this can have a substantial impact on their mental wellbeing.

Daily Exhaustion

For adults with careers and families, exhaustion is a part of life that you cannot do much about. However, poor sleep can compound these issues and make it feel like you never have a good night’s rest. Although you might feel like you can get on with it at first, the problems will quickly snowball.

Failing to cope with your exhaustion can affect your mental wellbeing in numerous ways. You can feel foggy-headed, which can affect relationships. You may also feel like you cannot do anything you want to do, which means you miss out on socializing or exercise that can have a mental impact just as much as a physical one.

Irritability

We’re all irritable from time to time, but a lack of sleep can make this irritability worse. If you are struggling to sleep, you might find yourself snapping at friends, family, or even strangers. The most insignificant things could ruin your day, and you take this out on others.

Finding ways to get a better night’s sleep can solve this, but this is easier said than done. If you’re worried about your behaviour impacting others, you need to learn how to catch yourself being irritable and give yourself the chance to calm down. Often, it is an issue that will pass quickly, but only if you’re aware of it.

Stress and Anxiety

Poor sleep can quickly lead to stress and anxiety. It is understood how stress can affect work performance, especially for jobs that demand you are always on, such as teaching or working in a fast-paced, cut-throat environment.

You won’t be at your best if you do not get enough sleep, and like other mental health issues, this will only worsen over time.

Depression

Depression is a mental illness that is becoming more understood and more accepted every day. It is often a side effect of other mental health issues, and being unable to sleep will not make things better for you.

Finding treatment for depression can give you a nudge in the right direction, but everyone has different needs. Some people required CBT, whereas others may require medication. What’s more, treatment can be expensive, so you should look for cheap health insurance quotes that cover mental healthcare. This will help you get the treatment you need for your depression without putting too much of a dent in your finances.

Sweet Dreams

Healthy sleep patterns are as crucial to our daily lives as a balanced diet and good exercise. If you are experiencing trouble sleeping and feel it is drastically affecting your mental health, it is important to get in touch with a sleep professional to identify the reasons for these issues and take steps to overcome them.

it is essential to know that a tired brain will work less efficiently than average, which subsequently leads to emotional disturbances. These may set off a cycle of negativity, all-around distress, and, generally, damage your mental health and overall outlook on life.

Merely sleeping for five hours or more can help solve a number of these problems, so the importance of a regular sleeping pattern cannot be overemphasized.

Many advantages come with regular sleeping and many disadvantages with not doing so. Do you or anyone near you belong to the population of people battling insomnia or the more complex sleep disorders? Your mental health is just as important as your physical health, pay attention to it!

Impaired sleep can seriously affect your quality of life and productivity. Behavioural changes implemented under the guidance of an experienced clinician can improve sleep quality and help you feel more alert and functional on a regular basis. Sleep is a third of your life – make it count!

https://www.wrcbtv.com/story/43962410/4-ways-a-bad-nights-sleep-can-affect-your-mental-health

How to get back to sleep when you wake up in the middle of the night

From womanandhome.com

Wondering how to get back to sleep? Try these five expert-approved tricks

If you’ve ever found yourself wondering how to get back to sleep in the middle of the night, you’re not the only one. According to the NHS, many of us will suffer from disturbed sleep at some point in our lives. 

Medically, not being able to get back to sleep at night is known as sleep-maintenance insomnia. And for those who suffer from it, even investing in the best pillow or spritzing the most calming sleep mist can still fail to have them dozing back off. 

“Sleep-maintenance insomnia is essentially when you have difficulty staying asleep,” says Dr Anita Shelgikar, a neurologist at the Michigan Medicine Sleep Disorders Clinic. “Depending on the underlying cause, insomnia may develop suddenly or it may happen over several weeks, months or years.”

Causes of disturbed sleep vary, but experts believe that stimulants such as caffeine and alcohol, stress, and medication side effects, can all impact the quality of your sleep and can cause sleep-maintenance insomnia.

How to get back to sleep in the middle of the night

The good news is, having a strategy in place can give you a better chance of drifting off when you wake up in the middle of the night. Here are five simple expert-approved tricks for getting back to sleep.

1. Use the 20-minute rule

Willing yourself to go back to sleep isn’t an effective way of putting your body into rest mode. If your eyes are open for any longer than 20 minutes, it’s time to take action. “If you can’t get back to sleep, then leave the sleeping zone,” advises sleep expert Sammy Margo. “Get out of bed, make it, and walk away. Go do something that’s not too taxing, such as reading a magazine article or unloading the dishwasher. Then, return to your bed and restart your sleep ritual. Perhaps that means getting into your go-to sleeping position or using a pillow spray, whatever it is, start your bedtime routine again.” 

You could also try some bedtime yoga or listen to sleep-guided meditations to encourage your body and mind to enter relaxation mode and prepare for sleep. 

2. Distract yourself 

When it's 2am and you're lying in bed wondering how to get back to sleep, it can be very tempting to keep checking your clock, but try to avoid watching the minutes tick by. “As tempting as it is to look at the clock or your phone, it’s best not to,” says Margo. “Not only can it make you feel anxious about missing out on sleep, but blue light exposure suppresses the sleep hormone melatonin. Instead, try listening to an audiobook, or do some meditation or visualization.” 

A study by the University of Oxford found that people who used imagery distraction (visualizing a peaceful setting or environment), fell asleep faster than those who did not. “Often, you will drift off while doing this,” says Margo. “But if not, employ the 20-minute rule and leave the sleep zone if this isn’t working.”

3. Grab a notepad

Stress and anxiety are key driving factors behind poor sleep, and research by the Eastern Michigan University shows that writing can help organize thoughts and empty the mind of worries at the end of the day. “If anxious thoughts are preventing you from getting back to sleep, keep a notepad beside your bed so you can scribble your worries down if you wake up during the night,” says Margo. “That way you can reflect on and review them the next day.”

Alternatively, you could write down five things you are grateful for in the moments you're wondering how to get back to sleep. They can be anything from wearing your favourite cosy pyjamas to having a warm, safe place to rest your head. 

4. Tweak your environment

A noisy bedfellow or a light outside can wreak havoc on your sleep, so try tweaking your environment to help you sleep better. 

“Make sure that your curtains and blinds are closed and wear an eye mask,” says Margo. “Your body loves absolute darkness when going to sleep, and maybe you’re waking up because of light or noise disturbance. Make sure that lamps from the street aren’t shining in from outside and invest in some earplugs that will help reduce the surrounding noise in your environment.” 

A pair of earplugs can be a real blessing when you're wondering how to get back to sleep with a snoring partner beside you! 

5. Lower the room temperature 

We all know that hot weather and heat waves can make it very difficult to nod off at night. If you wake up feeling hot and don't know how to get back to sleep, it's time to lower the room temperature and make your environment more sleep-friendly! 

“About 68°F is the ideal temperature,” says Margo. “Your body needs to stay cool. Turn off any radiators and wear wool and cashmere fabrics, as these self-regulate your body temperature. If you’re hot, pop a cold flannel on your head to help you cool down or splash some cold water on your wrists.”

How do I stop waking up during the night? 

As well as trying these tricks when you wake up in the night and don't know how to get back to sleep, there are steps you can take before bed to prevent you from waking up by encouraging your body to relax. This will make it easier to transition through healthy sleep cycles. 

1. Practise deep breathing  

From balancing the pressure of children and work to looking after elderly parents, our lives are often fraught with stress. An effective way of managing it is breath work. “The 4-7-8 breathing is a great technique,” says Dr Lindsay Browning, author of Navigating Sleeplessness: How to Sleep Deeper and Better For Longer. “Breathe in deeply through your nose for a count of four, then hold that breath for a count of seven and breathe steadily out through pursed lips for a count of eight. Slowing your breathing rate down like this helps you to feel more relaxed.” Do this every evening or at the end of your working day to signal relaxation time for your body and mind. 

2. Think about what you drink 

“We often use coffee to wake us up and a glass of wine in the evening to help us feel relaxed, but if you can, avoid the whole stimulant, sedative cycle,” says Margo. “Eliminate caffeine by lunchtime as a rough guide. Too much alcohol prevents you from reaching the deeper stages of sleep and makes you feel groggy in the morning. The odd nightcap is fine, but multiply it and then it becomes a problem.” Instead, practice good sleep hygiene by avoiding caffeine and enjoying a sleep tea for your hot drink fix.

3. Focus on daily movement 

“Regular exercise makes it easier to fall and stay asleep,” says Dr Shelgikar. “However, it's important to consider the timing. Exercising too close to bedtime can make it harder to fall asleep.” Aim to do your daily movement in the morning first thing, as exposing yourself to bright light at this time of day helps to kick start your circadian rhythm. From at-home workouts to morning walks, any form of movement is a great way to start your day and will help your body get ready to sleep in the evening. 

When to speak to your doctor about your sleep problems

If you're worried about your sleep cycle, Margo suggests keeping a sleep diary or using sleep apps to track your cycle and see if there is a pattern with your disturbed sleep. “However, if your sleep problems have been going on for six to eight weeks, then it’s time to consult your doctor,” Margo adds.

https://www.womanandhome.com/us/health-wellbeing/how-to-get-back-to-sleep-when-you-wake-up-in-the-middle-of-the-night/

Coronavirus: Can COVID-19 trigger insomnia? Here are the signs and treatment

From timesofindia.indiatimes.com

The past few months have been no less than a roller coaster ride for all of us. It has been even tough for people who are already suffering from mental health issues.

The disease has not just affected people physically but mentally too. The fear of not being able to meet your loved ones, the anxiousness of what if you or someone else in your family catches the infection, all this has taken a serious toll on our mental health.

As per experts, COVID is leading to insomnia in many people apart from triggering many other physical and mental health problems.
Many people are suffering from insomnia along with depression and anxiety post COVID recovery. If you are someone suffering from the same, here is all you need to know about the symptoms and treatment. 

Symptoms of insomnia

Insomnia is a sleep disorder where a person fails to catch enough sleep. The sleep cycle of the person gets affected in this case. This can hamper the recovery and lead to many other issues. Some common symptoms of insomnia include trouble falling asleep and not feeling fresh after getting up. It can lead to some symptoms of fatigue, irritation and mood changes.

Why are people facing insomnia post COVID?

There are various reasons why people face insomnia post COVID recovery. Some of the reasons include anxiety, stress and loneliness triggered by staying alone for weeks in isolation or being hospitalised in critical condition. Along with this, daytime napping also leads to a problem in falling asleep at night. Thus, it is advised for patients to not take long naps during the day.

Ways to treat insomnia post-COVID?

Recovering from the side effects triggered by COVID may take time. You must talk to your doctor about the problems that you are facing and follow their advice.

Here are some easy ways suggested by experts that can help you feel relaxed and sleep better.

Cut down screen time

With nothing to do and nowhere to go, we all are glued to our phone for longer than usual. It is suggested to cut down the screen time and stay away from social media to relax your mind a bit.

Bedtime routine

Having a bedtime routine can help you fall asleep easily. Set a time and try to go to bed at that same time every day.

Say no to caffeinated beverages

Caffeine can hamper your sleep. Thus, it's best to stick to non-caffeinated beverages to promote good sleep.

Move more

Staying active reduces stress and thus promotes sleep. If you are not fit enough to perform any exercise, you can simply walk into your room.

Medication and meditation

Do not forget to have the prescribed medicines on time. Doing meditation and other things that make you feel at peace can also help you sleep.

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/coronavirus-can-covid-19-trigger-insomnia-here-are-the-signs-and-treatment/articleshow/82852257.cms

Sleeping Pills Aren’t an Effective Long-Term Treatment for Insomnia, Study Says

From menshealth.com

Sleeping pills don't "tackle the root problem. They really just mask the symptoms," says The Sleep Charity

Insomnia is thought to affect about a third of people in the UK, but a new study has found sleeping pills aren't an effective way to treat it.

In a study published in the BMJ, medics at Brigham and Women’s Hospital in Boston found that there was no difference in sleep quality or duration between people who took sleep medication – such as "benzos" like Valium or Xanax – for two years and those that didn't.

“While prescription drugs can help with short-term insomnia, and help to break a cycle of poor sleep, it doesn’t tackle the root problem. They really just mask the symptoms," said a spokesperson for The Sleep Charity to The Telegraph.

“With long-term insomnia, lifestyle or behaviour changes usually need to happen which is why cognitive behavioural therapy for insomnia (CBT-I) is an effective treatment.

“Unfortunately, there is very little support for people struggling with sleep difficulties which is why many turn to prescription medications.”

For the study, the medics compared 238 women who had started using medication to tackle insomnia with 447 "matched" women who were not on sleeping drugs. The average age of the women was 49.5.

At the beginning of the study the two groups sleep disturbance ratings were reported as being similar, and both groups sleeping patters were then assessed at one and two year intervals.

After two years, the medics found that there was little difference in sleep quality between the women who were medicated and the women who weren't.

“Sleep disturbances are common and increasing in prevalence. The use of sleep medications has grown, and they are often used over a long period, despite the relative lack of evidence from randomised controlled trials,” wrote the study's authors.

“These drugs may work well in some people with sleep disturbances over several years, but the findings of this study should give pause for thought to prescribing clinicians and patients thinking about taking prescription meds for sleep disturbances in middle age."

While the study suggests that sleep pills aren't effective it has to be said that around half of the women were current or ex-smokers, while one in five were moderate to heavy drinkers, both of which can affect sleep.

Data on sleep prescriptions was also collected at yearly intervals, with no information reported in between. Sleep quality was also self-reported, rather than measured "objectively".

https://www.menshealth.com/uk/health/a36457431/sleeping-pills-long-term-treatment-for-insomnia-study-says/

How to improve your sleep quality

From azbigmedia.com

Hormones and mood disorders, paired with stress from work and caregiving, make women much more vulnerable to insomnia. A woman’s lifestyle affects her sleep schedule the most, with hormonal and mental health following closely behind. While sleep medications may be helpful, they aren’t recommended for long-term use, as they can be addictive and cause severe side-effects and health risks. Due to this, developing healthy habits will help ensure a better night’s sleep and will be a safer option for your health in the long-run.

Valley Sleep Centre president and clinical sleep expert, Lauri Leadley, suggests adhering to a strict sleep schedule to maintain the timing of the body’s circadian rhythm, or internal clock. In time, it will become easier to fall asleep and wake up and you will notice the improvement in your sleep patterns. Creating a safe sleep environment is also important. What does that look like? Cool, quiet and dark. A ceiling or oscillating fan will keep you cool, and black out curtains will keep it dark. Put your cell phone on ‘Do Not Disturb’ to avoid waking up to notifications in the middle of the night. Try to meditate; imagine yourself doing something you love to do in a place you enjoy, see, hear and feel the surroundings of this place. Focus on your breath, the rise and fall of your chest is similar to ocean waves.  Meditation and Imagery will help you drift off to sleep and stay asleep longer. If you don’t see improvement within a couple weeks, your insomnia could be caused by an underlying issue such as restless leg syndrome or breathing issues, and you should contact your doctor immediately.

“If physical or mental health issues are causing sleep disruptions, do not ignore them,” says Jami Hagler, PA-C, FastMed’s Vice President of Western Region Medical Operations. “Consider addressing it with a medical professional to get your sleep routine on track and address the underlying causes of sleep disruptions.” Hagler notes that following a healthy diet that includes daily exercise along with avoiding nicotine and excess intake of alcohol and caffeine can also significantly improve one’s sleep wellness. Healthy habits don’t just come in the physical form but mental as well. Relaxing by practicing meditation and avoiding things that can cause stress before bed, such as checking social media or work emails, can also impact your sleep schedule. If you are unable to fall asleep within 20 minutes, get out of bed and engage in a relaxing activity that does not involve bright light, such as meditation.

On top of meditation, acupuncture is another practice commonly used to promote a deeper sleep and improve overall sleep quality by helping quiet the mind, increasing relaxation and decreasing stress. “Traditional acupuncture utilizes tiny needles to access distinct points on the body,” Dr. Tiffany Avery, of Modern Acupuncture explains. “This helps to restore balance, alleviate pain and improve your overall well-being, which in turn enhances sleep.” Most people notice better sleep after one session, regardless of what the treatment was for. In fact, it is also used for the treatment of chemotherapy-induced nausea, vomiting, pain, cancer-related fatigue, hot flashes and neuropathy. Looking better, feeling better or getting a great night’s sleep – no matter what your goal for acupuncture treatment – following a treatment plan provided by a licensed acupuncturist will help you achieve optimal results.

Humans are notorious for dehydration, creating a cascade of negative side effects as the body attempts to preserve the fluids that are available. IV hydration holds a multitude of benefits for women, as each IV is filled with vitamins such as Magnesium, Zinc, and B complex, which all play a role in sleep function. When an IV is used to infuse these vitamins, the body absorbs a higher percentage and benefits from their effects. “By receiving fluids in an IV, the body escapes the fight or flight sensations of the sympathetic nervous system and can settle into a place of calm and peace complimentary to a good night sleep,“ says Danielle Withycombe, owner of Hydrate IV Bar Arcadia. ”We are committed to promoting the health and wellness of individuals by healing from the inside out. By addressing hydration and vitamins levels, your sleep and overall state of wellbeing will improve.”

There are so many ways to improve sleep quality, and just like insomnia, those steps to getting a better night’s rest are dependent on lifestyle. Sometimes something as simple as turning on a fan and blacking out the windows can add a couple hours to your sleep. If getting poked by needles doesn’t sound appealing, maybe a relaxing massage will help instead. Regardless, a solid sleep will help boost your mind and mood and can help prevent health problems.

https://azbigmedia.com/lifestyle/how-to-improve-your-sleep-quality/

Up at 3 a.m.? How to Get Back to Sleep

From aarp.org/health

Turns out there’s an art — and science — to banishing those egregiously early wake-ups

Whether unwanted wake-ups are a new thing for you or more of a longer-term bane, there are better ways to get back to sleep than, well, freaking out that you’ll never be able to (though we’ve all been there). Here’s what experts recommend to convince your mind and your body to relax and surrender to slumber.

1. Banish the clock

The clock may be sitting beside you, but it is not your friend. If you wake in the night, resist the urge to look at it. Instead, remind yourself that it is normal to wake during the night — we all do — and that you will fall back asleep.

“One of the best things we can do is not worry or panic, because waking is a normal part of sleep,” says Martin Reed, an insomnia coach in Oregon.

Instead, make sure you are comfortable. If you need to go to the bathroom, do that. As Helene A. Emsellem, M.D., the director of the Centre for Sleep & Wake Disorders in Chevy Chase, Maryland, says, “Don’t argue with your bladder.”

But on your way there, you want to avoid bright lights. If you cannot get to the toilet and back without turning one on, keep a pair of blue-light-blocking glasses on your bedside table and wear those to the bathroom.

When you get back into bed, you want to feel comfortable, relaxed and free of intrusive thoughts. So, set up an environment that keeps those thoughts at bay. Try a headband or a pillow with an embedded speaker that plays relaxing music or a podcast or a TED talk that is only mildly interesting.

“What you want the sound to do is cocoon you in your bed, in the dark, in a sleep-conducive environment,” Emsellem says. “Block out your environment and block out your inner thinking. If the thinking train is still going, you haven’t done enough to distract yourself.”

2. Get up and reset

Give yourself about 20 minutes to drift back to sleep (guess the time, don’t track it on the clock.) If you are still awake, get up and give your body a reset.

Move to a different room in your home and find a relaxing activity to clear your mind. Read something that you find slightly boring but pleasurable, colour in an adult colouring book, meditate or practice breathing exercises. Listen to a podcast, perhaps one you’ve already heard before.

Michael J. Breus, a clinical psychologist and the author of The Power of When, suggests flipping through old photo albums to recall happier times.  

Return to bed when you feel sleepy or groggy, and not just tired.

3. Recognize changes in your body

Most bouts of insomnia are temporary and will resolve without intervention. However, if yours persists for several weeks or longer, it could be a sign of a more serious health issue, like depression or sleep apnoea, for which you may need professional help.

Also, your sleep needs change throughout your life. Your struggles to sleep may be a sign that you need less sleep than before and may actually be spending too many hours in bed.

“Everybody thinks that sleep is static, but it’s not,” says Dianne M. Augelli, M.D., a sleep medicine specialist who teaches at Columbia University. Just because you needed eight hours at 20 does not mean you need as much at 60, she says, noting that our needs ebb and flow throughout life.

4. Don’t panic

Your body wants to sleep, even if it doesn’t seem that way at 3 a.m. But you can’t force it.

“Sleep is a lot like love: The less you look for it, the more it shows up,” Breus says. “There is nobody on this earth who will not fall asleep eventually. Nobody.” And consider this: An hour of rest while awake is about the equivalent of 20 minutes of sleep, he says, so the time spent trying to nod off is not entirely lost.

However, anyone who’s suffered through endless nights of insomnia knows how exhaustion makes it difficult to concentrate and increases your risk of an accident or injury. In the long run, people who do not get enough sleep have an increased risk of developing other health problems, such as weight gain or high blood pressure.

Breus suggests thinking differently about an early morning awakening to help take the pressure off when you find yourself wide awake for hours. “Flip the script,” he says, and celebrate that you have, say, two more hours before you have to start your day.

https://www.aarp.org/health/healthy-living/info-2021/covid-insomnia.html

The drugs don't work: Prescribed sleeping pills are ineffective long term, study suggests

From sg.news.yahoo.com

We're all happier for a good night's sleep – but prescribed sleep medication may not ease insomnia when it's taken long-term, new research suggests.

Insomnia is thought to affect up to a third of British adults, with chronic sleep problems linked to depression, pain and heart disease, among other conditions.

Patients may be prescribed "benzos" like Valium or Xanax to combat insomnia, but studies have only demonstrated their effectiveness when taken for several weeks or months.

To better understand the prescriptions' longer term impact, medics from Brigham and Women's Hospital in Boston analysed 238 middle-aged women who had been prescribed sleep medication. They were compared with 447 women who endured similar sleep issues, but had not been issued a prescription.

When assessed one and two years later, "sleep disturbances" were similar between the two groups.

Prescribed sleep medication may only be effective in the short-term.

(Stock, Getty Images)

The medics analysed participants of the Study of Women's Health Across the Nation.

At the start of the study, the women – average age 49 – reported their sleep quality on any given night on a scale of one to five

Women in both groups reported finding it difficult to fall asleep on one in every three nights, on average. 

All the participants also claimed to wake frequently on two out of three nights. More than seven in 10 also claimed to have disturbed sleep at least three times a week.

After one year, the average score for difficulty nodding off was 2.6 among those on prescribed sleep pills, as reported in the journal BMJ Open. This compared to 2.3 among the women who did not take the medication. 

Those who were prescribed sleep pills scored 3.6 when it came to waking frequently in the night, versus 3.5 among the participants not on the medication.

"Early morning awakening" was scored at 2.8 in the prescription group and 2.5 among those not taking the drugs. The results were "consistent" at the two-year follow-up, "without statistically significant reductions in sleep disturbance in medication users compared with non-users".

The study was observational, and therefore does not prove cause and effect.

Around half of the women were also current or ex-smokers, while one in five were moderate to heavy drinkers, both of which can affect sleep.

Data on sleep prescriptions was collected every one or two years, with no information reported in between.

Sleep quality was also self-reported, rather than measured "objectively".

Nevertheless, the medics concluded: "Sleep disturbances are common and increasing in prevalence. The use of sleep medications has grown, and they are often used over a long period, despite the relative lack of evidence".

Could be time for a cup of cocoa and a soothing podcast instead.

https://sg.news.yahoo.com/prescribed-sleep-pills-dont-ease-insomnia-223054795.html

5 Natural Remedies For Better Sleep

From guardian.ng

Many people find it really hard to sleep at night for reasons they do not know, hence, affecting productivity regularly.

Due to sleepless nights, such people resort to the use of medicines, some prescribed by health practitioners, some self-prescribed.

However, disturbed sleep is more than an inconvenience that leaves you dragging the next day: it can affect your emotional and physical health. It negatively affects your memory, concentration, and mood, and it increases your risk for depression, obesity, type 2 diabetes, heart disease,13 and high blood pressure.

There are some natural sleep remedies that are helpful in caring for sleepless nights. Like every other kind of medication, consistency is important.

5 Natural Remedies For Better Sleep

Exercise
Physical activity can improve sleep, though researchers aren’t completely sure why. It’s known that moderate aerobic exercise boosts the amount of nourishing deep sleep you get. But you have to time it right, so it can be early evenings. Also, there are exercises that work perfectly, you will need to speak to your trainer. If you are having trouble sleeping, try to avoid working out within two hours of bedtime.

Lavender
We can find the lavender plant on almost all continents. It produces purple flowers that, when dried, have a variety of household uses. Lavender’s soothing fragrance is believed to enhance sleep. Several studies show that simply smelling lavender oil shortly before sleep may be enough to improve sleep quality. This effect appears strong in those with mild insomnia, especially females and young individuals. Though lavender aromatherapy is considered safe, the oral intake of lavender has been linked to nausea and stomach pain sometimes. Essential oils are intended for aromatherapy and not oral ingestion. Other types of aromatherapies, such as rose oil, jasmine, or chamomile, may benefit sleep, but these scents have not gone through as much research as to lavender.

Passionflower
Passionflower, also known as Passiflora incarnata or maypop, is a popular herbal remedy for insomnia. The species of passionflower linked to sleep improvements are native to North America. They’re also currently cultivated in Europe, Asia, Africa, and Australia. Passionflower’s sleep-promoting effects have been demonstrated in animal studies. It is a popular herbal remedy for insomnia. You can add dried passion flowers to boiling water to create an herbal tea. You can find dried passionflower or prepackaged tea at many health food stores. You can also find liquid extracts, capsules, and tablets. Always talk to your doctor before trying passion flowers as an alternative treatment. They can help you with discovering if it is right for you or not.

Chamomile
Chamomile is a plant often found in teas and advanced as a natural remedy for various conditions. Chamomile is an herb that comes from the daisy-like flowers of the Asteraceae plant family. It has been consumed for centuries as a natural remedy for several health conditions. To make chamomile tea, the flowers are dried and then infused into hot water. It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia, or the chronic inability to sleep. Side effects from chamomile are rare, especially when consumed in quantities normally found in teas. Nausea and dizziness are the most common of these side effects. Some drug interactions are possible with chamomile. Allergic reactions to chamomile can occur and are more likely if a person has serious allergies to ragweed, daisies, or marigolds.

Glycine
Glycine is an amino acid that has been found in early-stage research to have sleep-promoting benefits in rats and humans, according to the National Library Of Medicine, based on how it affects body temperature. Larger-scale, controlled research studies are needed to determine the safety and efficacy of supplemental glycine. The amino acid has a calming effect on your brain and could help you fall and stay asleep by lowering your core body temperature. Research in people with sleep issues has shown that taking 3 grams of glycine before bed decreases how long it takes to fall asleep, enhances sleep quality, lessens daytime sleepiness, and improves cognition.

While these are natural and help in sleeping better, it is important to inform your doctor about anything you are taking, whether natural or medical. There are some side effects you might not be aware of, but your doctor would have more knowledge about.

https://guardian.ng/life/5-natural-remedies-for-better-sleep/

Addressing Later-Life Sleep Problems

From yonkerstribune.com

WHITE PLAINS, NY — May 8, 2021 — Some changes in our sleep patterns are perfectly normal as we grow older. Older adults tend to go to sleep earlier in the evening, and wake up earlier in the morning. Research shows that older adults may need a little less sleep than they did in younger years. This is good to know, because, ironically, worrying about our sleep can actually make it harder to sleep!

“But not all the sleep changes seniors experience are normal,” notes Lou Giampa, President/Owner of Right at Home Westchester. Giampa says that incontinence, pain from arthritis or osteoporosis, digestive problems, and the side effects of certain medications can affect sleep. Sleep problems can even be a long-term effect of COVID-19. Managing these health conditions can help our sleep—so important, because sleep problems are linked with memory loss, depression, high blood pressure, irritability that affects our relationships, and a lack of alertness that can cause falls and car accidents.

Giampa says families should urge older loved ones to seek help for sleep problems. Their doctor may refer them to a specialist for a sleep study, which might include a portable sleep monitor at home, or could take place in a sleep laboratory.

Here are some common conditions sleep specialists address:

Insomnia. Older adults with insomnia might have trouble falling asleep. Or, they might drift off, only to wake up a few hours later, or wake many times during the night, then feel sleepy during the day. Sleep specialists might recommend lifestyle changes, such as getting more exercise, avoiding caffeine, and improving the sleep environment. Treating anxiety can help. Medications might be prescribed, though this is the last choice.

Sleep apnoea. This condition causes a sleeper to stop breathing for short periods—from a few seconds to even minutes, often repeatedly throughout the night. Sleep apnea may be accompanied by loud snoring, but not always. It can cause a dangerous drop in a person’s oxygen level and can disrupt sleep all night, raising the risk of high blood pressure, stroke and memory loss. The sleep specialist might prescribe a constant positive airway pressure (CPAP) breathing device, or a mouthpiece that adjusts the jaw position. Sometimes surgery is recommended.

Sleep-related movement disorders. We all shift position occasionally during the night. But abnormal movements at night can disturb sleep considerably. These include restless legs syndrome, in which a sleeper experiences unpleasant sensations in the limbs resulting in the urge to shift position frequently. Periodic limb movement disorder creates repetitive movements in the limbs for long periods of time. People with sleep-related bruxism clench their jaws and grind their teeth while asleep. Treatments might include lifestyle changes, addressing underlying health conditions, or medication.

Dementia-related sleep problems. “The brain changes of Alzheimer’s disease and related disorders can disrupt a senior’s sleep patterns,” says Giampa. “Some people with dementia may sleep too much, while others have trouble sleeping much at all. The disease disrupts the body’s natural 24-hour sleep and wake cycle, leaving a person’s sense of day and night reversed and fragmented.” Giampa says dementia care experts can offer suggestions to improve sleep, such as changing the person’s night-time routine, diagnosing a urinary tract infection, or considering medication side effects.

Daytime napping. “It’s a bit of a stereotype that older adults take a lot of naps,” says Giampa. “Plenty of people of every age take naps, and in some cultures, it’s considered a usual activity of the day. Napping can be beneficial, but also can interfere with sleep at night, so it is something else people with sleep problems should discuss with the doctor.”

Second-hand sleep problems

When a person has a sleep disorder, this can affect their sleep partner or others in the home. “A snoring spouse is the classic example,” says Giampa. “Earplugs or sleeping in a different room can help. The sleep of family caregivers also can be regularly disrupted if they need to get up at night to help their loved one to the bathroom.”

People with dementia may exhibit “sundown syndrome,” when in the late afternoon and early evening, just as the caregiver is most tired, their loved one becomes restless, agitated and very much awake. The person may resist going to bed, refuse to stay in bed, and get up again and again in the night, leaving the caregiver exhausted the next day. Studies show that sleep problems are the No. 1 factor when families decide a person with dementia should no longer live at home, but in a care setting.

Home care can help.

Professional in-home care services promote good sleep and all-around health for older adults who live at home. Trained caregivers can provide supervision while family caregivers sleep. Professional caregivers help clients manage medical appointments and medications, get enough exercise, and eat well. They provide mental stimulation during the day that helps clients wind down for the evening. They ensure that the home is safe for clients who get up at night.

“If a loved one has dementia, it’s important to hire from an agency that trains its caregivers on memory care issues,” says Giampa.“But no matter what the cause of sleep problems, professional caregivers provide peace of mind—and that might be the best ‘sleep medication’ there is!”

https://www.yonkerstribune.com/2021/05/addressing-later-life-sleep-problems

How to Practice Mindfulness Meditation to Sleep More Soundly, According to Experts

From prevention.com

Learning to observe your thoughts can be one powerful tool for beating insomnia

You finally tuck yourself into bed knowing you have a busy day tomorrow, but you can’t seem to quiet your thoughts to doze off. You toss and turn, and the worry creeps in. Ugh, I’m going to be exhausted tomorrow. Of course, this line of thinking doesn’t help and keeps the vicious cycle going.

We’ve all found ourselves in this scenario, and that’s because how we sleep is deeply personal. A snooze-inducing strategy that works for one person isn’t guaranteed to help another night owl. But experts are starting to see lots of promise in calming practices that have steadily been spiking in popularity: mindfulness and meditation.

Especially during the COVID-19 pandemic, people really struggled with interrupted sleep, says Maryanna Klatt, Ph.D., professor in the Department of Family and Community Medicine at The Ohio State University College of Medicine. “When there’s unresolved issues, such as a lack of control, that’s when mindfulness can be even more effective to help you be okay with the fact that things are not okay,” she says.

But it’s not as simple as listening to a guided sleep meditation to help you drift off, says Jason Ong, Ph.D., director of behavioural sleep medicine at Nox Health and adjunct associate professor of neurology at Northwestern University Feinberg School of Medicine. “People think of [meditation] as kind of a substitution for medication in many ways, but it is really based and grounded on the principles of mindfulness and cultivating awareness of the present moment.”

Back up: What happens in your body when you can’t sleep?

To understand what Ong means, it’s helpful to have a little background about our physiology. “When it comes to sleep problems, especially for people with chronic insomnia, oftentimes they’re so caught up in trying to make sleep happen that it creates a sense of pressure that makes sleep less likely to happen,” says Ong. “Essentially, it activates the fight or flight response that is built in our body. When that gets activated, your body thinks that it needs to be on guard or vigilant and it tends to override the parts of your brain that regulate sleep and wake.”

This is why once you have that first thought of I just wish my brain would stop thinking and let me sleep, you’re pretty much doomed—you’re already stressing about not sleeping, which makes it even harder to doze off.

How can mindfulness or meditation help improve your sleep?

Sleep tends to come a lot easier when you’re actually sleepy, but sometimes we hit the lights and get under the covers just because it’s “time for bed” without paying attention to whether that is the case—but mindfulness could change that.

“Our thinking is that by grounding yourself in the present moment and just being aware of what to look for, it gives you a better chance of reducing that fight or flight response,” says Ong. “A lot of people with insomnia go to bed because they’re tired of dealing with the day and they want to escape, but that’s not how the brain regulates sleep and wake. Meditation helps keep you from getting in your own way and it allows your brain to regulate sleep and wake based on how it naturally does.”

Wait, what’s the difference between mindfulness and meditation?

Yes, there’s a difference. Mindfulness is a way of being in the present moment with a relatively non-judgmental or non-reactive mindset and meditation can be a way to practice mindfulness, explains Michael Goldstein, Ph.D., a research fellow in the Sleep and Inflammatory Systems Laboratory at Beth Israel Deaconess Medical Centre and Harvard Medical School.

Klatt notes that you can incorporate small aspects of mindfulness into your daily activities, such as paying attention to the feel of the water, texture of the sponge, and smell of detergent while you wash dishes.

As for meditation, Ong likes to use the metaphor of trainspotting. “It’s the activity where people just observe trains, usually standing on the platform or even away from the train station,” he explains. Sometimes train spotters take photos or write down notes; they are interested in the qualities of the train, rather than using them for a ride.

Now, imagine that your mind is like a train station. “Your thoughts and emotions are like trains coming in and out,” say Ong. “Most of us use those thoughts to analyse, judge, or do something—like people who use trains for transportation.”

In the case of meditation, you’re not trying to do anything with the trains in the station—you’re standing on the side observing them. You can’t shut off your mind, says Ong, but you can make it work differently by watching your thoughts and emotions, rather than trying to get rid of them. When you do this, the intensity of your thoughts tend to dissipate so they’re not activating your stress response system, boosting your chances of falling asleep.

Studies have found that both mindfulness and meditation can help you snooze, but scientists are still trying to figure out why. Is it that general mindfulness makes you more aware of what’s going on in your body, so you know when to go to sleep? Or is it that meditation helps your body calm down and your mind avert sleep-stopping rumination? Goldstein says most research focuses on meditation, but scientists are beginning to do a better job of separating the two and seeing how they overlap.

Should you meditate right before bed?

It really depends on whether you have chronic insomnia or occasional trouble falling asleep. For instance, one study found that two different types of meditation are linked to the release of melatonin, a hormone that promotes sleep.

But other research, including a small study that Goldstein and Ong worked on together, has found that people who received mindfulness training actually have activated brains during the night, similar to the brains of people with insomnia.

“Mindfulness and insomnia may actually both increase brain alertness,” says Goldstein. “It seems to be quite consistent with thousands of years of Buddhist philosophy, and other origins of these mindfulness practices that aim to cultivate relaxed alertness.” That arousal within the mind is expected with meditation and is not a bad thing.

“The best mindfulness practice is when you can take awareness or mindfulness towards everything you do during the day and sleep is just one of those things,” says Klatt. “But even if you’re mindful all day and you can’t let it go in order to get to sleep, then doing a meditation before you go to bed can be helpful.”

Because the effects can vary from person to person, you may have to experiment to see what schedule works best for you.

How to meditate for better sleep

1. Write down your worries.

“One of the meditations that I tell people to do is writing down the worries that they have on a piece of paper and putting it upside down on their bedside table so that they’re acknowledging they’re there,” says Klatt. Tell yourself, This is what’s bothering me, but I’m not going to process this right now. Those worries are still going to be there in the morning, but I’m crystallizing what they are so I can let them go for the night.

2. Move your body a little.

Try doing some slow stretches or yoga poses. “Sleep is a matter of body and mind,” says Klatt. “You can’t have your body uptight, so I think that’s the reason sleep meditations are even more effective when they involve some body movement.”

Klatt actually developed an eight-week program called Mindfulness in Motion that combines yoga, meditation, and music in a supportive group setting, and research has shown it can help improve sleep quality for both cancer survivors and their caregivers.

3. Relieve tension throughout your body.

This is especially helpful after doing some pre-bed stretches. “Get under the covers and tighten each body part so that you’re holding your whole body in tension for several seconds there, and then begin to release each body part, one at a time,” suggest Klatt. “It brings your body to a relaxation that is so effective before you go to sleep.”

4. Try a body scan meditation.

“The body scan is one where a lot of times people do fall asleep,” says Ong. Lie down and get comfortable. Then, starting with the top of your head and making your way slowly down to your toes, pay attention to every single body part (including things you might normally overlook like ears, lips, shoulders, fingers, and knees) and notice how each one feels. Don’t judge, just acknowledge sensations.

5. Practice belly breathing.

“Things with breathing seem to be really helpful,” says Goldstein. In fact, one study of his found that yogic breathing helped college students better manage stress. With belly breathing, the goal is to breathe from your stomach area rather than your chest area.

“I often recommend having a hand on the belly and a hand on the chest,” says Goldstein. “That helps you notice the breathing of the chest and the breathing of the belly. There are stronger connections from the belly to the diaphragm so when we belly breathe, we’re activating those relatively calming connections more than when we’re breathing with the chest.”

6. Focus on resting.

If you’ve tried a few things and sleep just isn’t happening, Klatt suggests you stop and simply tell yourself, I don’t have to get to sleep, I’m just going to rest. “I think that that can be a helpful practice because you know how it is—your mind’s going and you think, Oh my god I’m going to be exhausted, I have to get to sleep,” she says. “And if you just give up the fight and you think I’m just going to rest, that’s mindfulness in and of itself.”

7. Learn more about mindfulness.

It can help to do a little homework and educate yourself about mindfulness so you have a better idea of how to incorporate it into other aspects of your life and, as a result, reap the benefits in your bed. “Some apps are pretty good in terms of just getting a basic introduction to mindfulness,” says Ong, who works with Headspace. “There’s also the Mindfulness-Based Stress Reduction program, which are courses that are about eight weeks long and are a deeper dive into mindfulness.”

Will meditation improve your sleep tonight?

“People will commonly try a meditation practice for a night or a few nights, and not notice a difference, but sleep naturally varies night to night,” says Goldstein.

He suggests keeping a daily log of things like sleep quality; meditation; naps; exercise; substances like alcohol, caffeine, or medications you take; time you get into bed; time you turn off the lights; middle-of-the-night wake-ups; how long it takes to fall asleep; and what time you get up in the morning. Try to notice patterns in how certain behaviours affect your sleep over time and give any new changes a week before judging if they’re helpful.

It’s also crucial to see your doctor for a sleep assessment if you’re really struggling. If an underlying condition like sleep apnoea is the root of your tossing and turning, then meditation isn’t going to be your fix. An evaluation can help determine what’s really interfering with your shuteye and help you and your physician come up with an individualized treatment plan, says Goldstein.

If that plans includes mindfulness or meditation, patience and consistency are crucial. “People want to do it once and have it just work,” says Klatt. “Mindfulness meditation is a practice that you have to really bring to your whole life. It’s not a one and done thing—it’s a continual practice.”

https://www.prevention.com/health/mental-health/a36042814/meditation-for-sleep/

Bad cell phone habits at night can destroy sleep quality

From wnypapers.com

Most people check their phones at the last second before going to sleep, and put their phones near the bed. This is a serious problem and can cause insomnia. The reason is that cell phones can be harmful to people’s sleep during the night. Constant notifications could cause poor sleep quality, anxiety, depression and decreased efficiency in the morning.

According to a research project at a college of Saudi Arabia, 88.7% of the subjects use their smartphones after the lights have been turned off and placed their cell phones near the pillow. Without a blue light filter in mobile (night mode), subjects who put the cell phone near their pillows while sleeping have a serious sleep quality problem.

In addition to Saudi Arabia, the impact of cell phone use overnight is at risk of affecting college students’ studies in the U.S.

Cynthia Liang, who is a sophomore art major, explains, “I get used to scrolling on my phone before I sleep. I feel extremely tired and it is difficult to wake up every morning; so, using my cell phone before sleeping is definitely impacting my sleep quality.”

Liang admits that using a cell phone before sleeping and putting her phone near the bed has become her habit. The reason is she might have worse sleep quality if she did not listen to music on her phone while sleeping. However, she also mentions she did not know about the risk of putting cell phones near the bed until being interviewed.

The data collected by the research project in Saudi Arabia has also mentioned 58.8% of students who use smartphones after the lights have been turned off have a habit of scrolling on their phones for at least 30 minutes without switching to the night mode. These students experience daytime sleepiness and sleep disturbances.

This study presents the majority of subjects have cell phone addiction and have a constant routine of using their phones before closing their eyes.

Haelyn Renn, who is a graduate student from Niagara College, Canada, states, “I usually place my phone near my pillow because I feel a lack of security if I cannot reach my phone whenever I wake up; but it is good to know that this is a serious problem if I keep doing that. I think I know the reason for having a big headache and muscle pain every morning.”

An essay on SCL Health Centre website points out the blue light from smartphone screens restrains the production of melatonin. The hormone melatonin is the one that impacts the sleep-wake cycle, which is called circadian rhythm. This leads to the reason smartphones are able to mess up people’s routines. What’s more, this resource demonstrates the blue light emitted by cell phones’ screens are harmful to people’s retinas causing a loss of sight.

Toni Mok, who just started her first job after graduating from a college in the U.S., states, “I always turn my phone off during the night and never check my phone before sleeping, because I know there is something in cell phones that causes health problems.”

Rather than talking about the health problem relating to cell phone use, Mok shares her perspectives. She tends to turn on the light and check her phone when she suffers from insomnia during the night. Keeping eyes on a screen for a long time tires her and makes her fall asleep faster.

Checking the phone while suffering from insomnia only leads to further insomnia. Long-time-screen watching, especially during the night without turning on lights, turns a small health impact into a major health risk. Keeping eyes on screens of cell phones contributes to insomnia, which influences people’s work or study lives.

Renn is surprised because she never reads any news about the fact cell phones affect people’s health. Renn wonders if turning off the phone still impacts people’s brains overnight near the pillows. She hopes to see colleges warn students about the impact of night-time cell phone use, because people who lack knowledge of this could destroy their health and lives.

Renn also emphasizes, “Students have to understand that using their phones during the night incorrectly and placing their phones near the pillow causes a lot of problems. They should not keep their sleeping problems as secret until knowing themselves have a serious disease.”

Mok adds, “It is not enough to warn students to regulate their habits by themselves. Their colleges are responsible to engage students by supporting them with some good activities.”

Given that many students still lack awareness, there is a need for more colleges to notice it. By increasing awareness of the dangers of bad habits at night, colleges should offer more lectures or conferences relating to the impact of incorrect night-time cell phone habits. This will be a way to avoid unnecessary stress for students.

Liang suggests, “My college’s counsellor sends a lot of emails and sometimes asks us to fill out some questionnaires to know about our school lives and mental health. I would say this might be the right way to start, because some students are scared of talking about how they are suffering from insomnia.”

It is possible to reduce the impact of the cell phone while sleeping. Starting with placing the phone in the kitchen and going to the bedroom without a cell phone is a way to help sleep quality.

It is inadvisable for people check to their phones to force themselves to go back to sleep, when insomnia bothers them during the night.

For a good sleep quality, attempt to have at least one hour before bedtime as a period to relax and prepare for sleep. Instead of scrolling on the phone and replying to messages, spending time on reading, listening to music or drawing can relax people’s brains when insomnia wakes them up.

Reaching out to a board-certified sleep specialist helps, if insomnia is serious and sleep quality is decreasing day by day. Students should reach out to their school counsellors and health service departments to prevent habits from turning into mental disease.

https://www.wnypapers.com/news/article/featured/2021/05/01/146432/bad-cell-phone-habits-at-night-can-destroy-sleep-quality