Insomnia? Mind your sleep hygiene

From timesofindia.indiatimes.com

AHMEDABAD: If you have a hard time jostling with your sleep schedule, you may have tried everything under the moon to help you get that uninterrupted restorative sleep at night.
You may be missing something — a sleepy hygiene — that does not mean a good bath before you go to bed! A strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep.
Recently, researchers at department of community medicine of BJ Medical College, Ahmedabad interviewed 208 individuals as to whether they get their share of proper sleep.
At least 27.9% respondents claimed that they very frequently experienced sleeplessness, while 51.4 % respondents had felt sleepy and tired on at least 2 days in a week. Also 57.2% respondents said that they slept for 5-7 hours. But how did one put oneself to sleep?

About 55% respondents claimed they read books, magazines in bed , while 78% said that they needed quiet to grab a nap. “About 47.9% respondents strongly agreed that sleep was very important to them and that it largely impacted their health and work lives,” the study by senior resident doctor BJ medical college Dr Dhaval Parekh, Vedanti Dave and Tattvam Shah claimed. The study also highlighted certain coping mechanisms to deal with sleeplessness. About 37.8 % respondents said they avoided using bright screens and gadgets at least 2-3 hours before bedtime.

https://timesofindia.indiatimes.com/city/ahmedabad/insomnia-mind-your-sleep-hygiene/articleshow/87244831.cms

Hybrid work may worsen sleep quality, researcher says

From playcrazygame.com

The trend towards the definitive adoption of the hybrid work model, the one that alternates between face-to-face activities with the home office it can cause difficulties for people to sleep regularly and even increase or cause insomnia. According to researchers at the Instituto do Sono, this work model brings an additional challenge, which consists of changing the time between the days of face-to-face activities with home office. While on face-to-face work days, the person needs more time between waking up and arriving at the workplace, staying at home can extend the hours of sleep.

In addition to breaking the bedtime and waking up routine, hybrid work can spoil the quality of sleep due to the fact that working on a remote system, people divide their time at home between work, children’s studies and domestic routine, dividing the day. of eight hours throughout the day to be able to perform all the tasks, a habit already observed during the pandemic period, when work was being carried out only remotely. “And the companies made their work more flexible, they were no longer afraid to send a email at midnight, waiting for an answer,” said Gabriel Natan Pires, a biomedical doctor and researcher at the Instituto do Sono.

According to him, to maintain a good quality of sleep, the individual needs to follow a routine with certain times for leisure, work, food and rest and not following these habits can even result in negative effects on the immune system. “It’s as if our brain needed clues to understand when it’s time to sleep and when it’s time to wake up,” he says.

According to Pires, in the days of home office, the worker can even sleep a little more because he won’t have to face the traffic to get to work, but it is important that he starts and finishes work at the same times. “This scheme will work if the corporation takes care of the employee’s mental health and the professional does not give up his sleep to increase productivity. Even because it’s a utopia to work until 11 pm and think that at 11:05 pm you’ll be sleeping”.

He points out that another challenge for hybrid work is having an adequate work environment at home so as not to harm health and maintain routine. Those who are already prone to insomnia need to maintain regular work and healthy habits, because any slight alteration can worsen the condition. “It is necessary to have a rule to see if this person who is willing to hybrid work can really adapt to this. The idea is that people who cannot, prefer office work because if the uncertain routine affects sleep, be in the office can be less harmful”.

Pires stressed that it is necessary for the worker and the company to negotiate the most comfortable way for productivity to be maintained, but the availability for this varies according to the management’s ideology. “There are companies that have a more traditional view and do not accept that employees choose their working hours. Flexibility is important because there are people with a physiological tendency to wake up and sleep later, as there are those who wake up and sleep earlier. morning and evening people. That’s a normal variation.”

Remote work and insomnia

According to Pires, the covid-19 pandemic has generated another pandemic, that of insomnia, with at least 60% of people having their sleep impaired either because of anxiety due to the health crisis or due to changes in routine. At first, the perception was that working at home could help people sleep better, because theoretically they could choose their working hours and would not spend time commuting, which did not happen.

“It’s one thing to work at home because you chose it, another is to want to work because it was imposed, knowing that I don’t have a suitable environment and that I have to stay locked up, just like my children who can’t go to school. It wasn’t a remote job. This changed the routine and sleep lost space because work at home without rules tore it up and extended the workday, which ran out of time to finish”.

One of the main problems with sleep is when you take your work to the bedroom, especially for those with insomnia, because for natural and quality sleep to happen, the brain needs to slow down little by little. Working even before bedtime, you take all of this to bed and at the time when the brain should slow down the person is taking the stress which re-accelerates it, generating a reaction similar to that of stress post traumatic, he said.

“If I started taking my cell phone to bed and I started to stress, over time my brain will associate my bed with an environment of stress. relaxation, not now,” he explained.

Pires said that no type of induced sleep is recommended and that although sleep is a complex brain process, it needs to happen naturally. So it is necessary to understand that sleep should be a priority on the agenda and that the person is not sleep deprived. “If I understand that I want to sleep around 10pm, I must understand that from 8pm onwards I have to start slowing down. Sleep has to be allowed and natural.”

Worsening of sleep

A survey by the Instituto do Sono revealed that 55.1% had a worsening of their sleep pattern during the covid-19 pandemic, a period in which remote work predominated. In addition to the increase in concerns, the change in routine was one of the reasons mentioned by more than 1,600 survey participants, who also mentioned fear of falling ill, financial insecurity and distance from family and friends.

According to data from the Institute for Applied Economic Research (IPEA), in the most acute phase of the pandemic, 11% of Brazilians joined remote work, totaling 8.4 million people in 2020. Of this percentage, 63.9% were from the initiative of which 51% were linked to education, 38.8% to the financial sector and 34.7% to communication activities.

Tips to ensure a good night’s sleep

– Keep a routine: set times for sleep, food, exercise, leisure, work and family activities.

– Find a specific place to work: find a place in the house to perform your professional duties. If possible, avoid choosing the room. It is important for the brain to associate the bedroom as an environment for rest and tranquility, not a stressful activity.

– Don’t take the notebook or cell phone to bed: the excess of interactivity and the light from the screens of these devices interfere with sleep.

– Slow down before bed: at least an hour before going to bed, do a relaxing activity: take a shower, read, listen to music, do meditation or any other activity that helps you to slow down.

– Avoid heavy foods and caffeinated beverages: eat light meals up to two hours before bedtime. Do not drink coffee, energy drinks and black tea and other infusions that contain caffeine at night.

– Expose your body to light in the morning: open the windows, walk through the garden or the backyard. That way you show your brain that it’s day and therefore time to work.

– Know your chronotype: the circadian cycle, which comprises wakefulness and sleep, lasts about 24 hours. Each person has their own preferred times for sleeping and waking up. Chronotype is our circadian preference profile.

https://playcrazygame.com/2021/10/24/hybrid-work-may-worsen-sleep-quality-researcher-says/

How Insomnia Affects Your Heart

From healthline.com

• Sleep plays a vital role in heart health.
• Insomnia can increase the risk of cardiovascular disease.
• Treatment for insomnia may include lifestyle adjustments and medications.

When you think about a good night’s sleep, you might think in terms of having enough energy to get through the day. But sleep also plays a vital role in heart health, helping to heal and repair your heart and blood vessels.

That’s why insomnia can increase the risk of cardiovascular concerns. Here, we’ll discuss how insomnia affects heart health both directly and indirectly.

How does sleep affect your heart health?

While you sleep, your body is performing maintenance functions that help keep your vital organs and body systems working.

Dr. Sanjiv Patel, a board certified interventional cardiologist at Memorial Care Heart and Vascular Institute at Orange Coast Medical Centre in Fountain Valley, California, told Healthline that many things happen during sleep that benefit your heart.

These include:

• a slower heart rate
• lower blood pressure
• management of stress hormones
• insulin and blood sugar regulation
• cell and tissue repair

How does lack of sleep affect your heart health?

Long-term insomnia increases stress and anxiety, which strains the cardiovascular system over time. This is particularly a concern in a person who already has a condition like high blood pressure, Patel told Healthline.

“If you don’t sleep well, stress hormones can build up and cause inflammation. This can potentially trigger a build-up of plaques, which can become unstable and cause heart attack or stroke,” said Patel.

Patel said insomnia can harm the heart in less direct ways as well.

Sleeping helps regulate hormones that control daytime hunger. Lack of sleep can lead to overeating. In addition, fatigue may make you less active. Both of these consequences can result in increased weight and insulin resistance, which raise the risk of diabetes and heart disease.

A 2018 review of studies on sleep deprivation and weight found that lack of sleep contributes to health outcomes that, in turn, are known to increase risk for heart disease. These include:

• weight gain
• obesity
• salt retention
• increase in inflammatory markers
• insulin resistance
• high blood pressure

Research from 2017 also shows that insomnia itself is an important risk factor for cardiovascular disease.

Your level of risk depends on your age and other underlying conditions.

“A young, healthy person can have a short-term issue with not sleeping well and will probably be fine,” said Patel. “For someone who is older and has underlying conditions, insomnia can throw them into an unstable situation.”

What sleep conditions can hurt heart health?

Sleep conditions that can affect heart health include:

• Chronic insomnia. Many adults have troubles sleeping from time to time. Chronic insomnia is when you have trouble falling or staying asleep that lasts for at least 3 nights per week for at least 3 months. Over time, it has been linked to high blood pressure and heart disease, according to the Centres for Disease Control and Prevention (CDC).Trusted Source.
• Obstructive sleep apnoea. This is a condition in which blocked airways cause short pauses in breathing during sleep. According to the CDC, lack of oxygen due to sleep apnoea can increase the risk for high blood pressure, heart attack, and stroke.
• Narcolepsy. Narcolepsy is a chronic sleep disorder where the brain struggles to control sleep and wake cycles, which leads to disrupted sleep and daytime sleepiness. Narcolepsy and narcolepsy treatments may increase blood pressure and contribute to other risk factors linked to heart disease and cardiovascular events. More research is need to understand these associations, according to the American Heart Association (AHA).Trusted Source.
• Restless legs syndrome (RLS). People with RLS have an overwhelming urge to move their legs, particularly at night, which can interfere with good sleep. Research from 2021Trusted Sourcesuggests that RLS is associated with higher cardiovascular risk, especially when untreated. More studies are needed to fully understand this effect.

What other health conditions are linked to a lack of sleep?

Sleep is important to physical and mental health. Even in the short term, poor sleep can contribute to:

• moodiness and irritability
• concentration and memory problems
• daytime sleepiness and fatigue
• headache
• gastrointestinal symptoms
• risk of accidents

Insufficient sleep has been linked to the development of certain health concerns that increase the risk of heart disease, heart attack, and stroke, per the CDCTrusted Source. Some of these are:

• type 2 diabetes
• obesity
• depression

According to the National Heart, Lung, and Blood InstituteTrusted Source, chronic insomnia can raise the risk of developing other health conditions or making existing health conditions worse. These include:

• anxiety
• chronic pain
• pregnancy complications
• inflammation
• dampened immune response

Ways to get better sleep

The CDCTrusted Source recommends most adults need at least 7 hours of sleep per night. The AHATrusted Source says that a healthy diet, regular exercise, and stress management may promote the good sleep you need to keep your heart healthy.

Sleep hygiene

Healthy sleep habits like these can get you on track for better sleep:

• Make a sleep schedule where you aim for the same bedtime and same wake-up time every day.
• Avoid daytime naps if you can.
• Get some exercise during the day, but not within a few hours of bedtime.
• Don’t eat within a few hours of bedtime. Avoid alcohol, caffeine, and foods that are high in fats and sugars.
• Keep the bedroom cool, quiet, and comfortable.
• Clear the bedroom of electronic devices that beep or glow.
• Take an hour if possible to wind down before bedtime.

Cognitive behavioural therapy (CBT)

CBT is a short-term form of psychotherapy that can help you to identify unhelpful thoughts and behaviours and learn more effective coping strategies. It may involve:

• engaging in talk therapy
• trying meditation or relaxation techniques
• learning about good sleep habits
• putting it all into practice

CBT can be performed by a doctor, therapist, or other mental health professional. After your first session, you’ll have a detailed plan for a set number of sessions to achieve your goals.

Medication

In some cases, a doctor might prescribe medication to treat insomnia along with sleep hygiene and CBT. Some medication categories approved by the Food and Drug Administration (FDA) include:

• benzodiazepines
• non-benzodiazepine receptor agonists
• melatonin receptor agonists
• specific antihistamine drugs
• dual orexin receptor antagonists

Other medications — such as certain antidepressants, antipsychotics, and anti-anxiety medications — are sometimes prescribed off-label for insomnia.

Some people try over-the-counter (OTC) medications and dietary supplements to improve sleep, including:

• diphenhydramine (Benadryl)
• doxylamine (Unisom)
• melatonin

According to the National Institutes of HealthTrusted Source, research hasn’t proven melatonin to be effective in treating insomnia. Dietary supplements can also interfere with other medications.

And antihistamines (diphenhydramine and doxylamine) used chronically can be unsafe for some people and are associated with the development and progression of dementia.

All medications and supplements have side effects, and sleep aids can be habit forming. Most are meant for short-term use. Both prescription and OTC options should be used with a doctor’s guidance.

Takeaway

Over time, insomnia can increase the risk of high blood pressure, cardiovascular disease, and heart attack. If you already have an underlying condition, insomnia can make matters worse.

There are steps you can take to manage insomnia on your own.

“If you’ve had insomnia for 4 weeks, see a primary care physician to find out what’s going on,” recommended Patel.

https://www.healthline.com/health/insomnia/how-insomnia-affects-your-heart

Everything you need to know about insomnia

From londonlovesbusiness.com

Insomnia is a type of sleeping disorder in which a person cannot sleep or remains asleep for an extended period. Insomnia can affect anyone, at any age, and at any time. However, it has been discovered that adult women have insomnia at a higher rate than their male counterparts.

Insomnia can can lead to various other difficulties, including obesity and poor performance at work, school, or in other activities. Your immune system deteriorates, resulting in poor performance. Anxiety and depression can be exacerbated by insomnia. The time it takes to respond to triggers and stimulations is also reduced. Insomniacs are also more sluggish. In addition, a person who has insomnia has increased risk and severity of long-term diseases due to poor body function and performance.

Insomnia research encompasses a wide range of sleep disorders and is frequently classified into three types. They are Acute insomnia, Chronic insomnia & Transient insomnia.

Insomnia and causes

Acute insomnia

Acute insomnia is the most common type of insomnia and can last anywhere from three weeks to six months. It is primarily caused by prolonged stress, which we typically experience at work, the death of a loved one, a sudden change in our daily routine, or a new endeavour or activity. Acute insomnia should be treated as soon as possible because it can progress to a chronic condition.

Chronic insomnia

Chronic insomnia is a type that lasts for a more extended period, usually months or years, and frequently occurs three times per week or more. Secondary causes cause the majority of cases of this type of insomnia. This means that this type of insomnia is a result of another issue. For example, it could be caused by the medication you’re taking, an underlying medical condition, a sleeping disorder, or specific substances that cause frequent sleep loss.

Transient insomnia

Transient insomnia does not completely deprive you of sleep. Instead, it indicates that you have a disrupted sleeping pattern or cannot sleep well over time. This is usually triggered by unforeseen sudden events such as an argument with a superior or a loved one, upcoming exams, or unexpected travel. In addition, this is related to higher stress levels and a lack of ability to stop worrying incessantly.

Symptoms of insomnia

Insomniacs typically report at least one of the following symptoms:

• waking up too early in the morning
• sleep deprivation difficulty
• falling or staying asleep

Insomnia symptoms can lead to other symptoms such as:

• Tiredness
• mood swings
• irritability

You may also find it challenging to focus on tasks during the day.

Treating insomnia

Insomnia treatment centres provide a variety of insomnia treatment options. When the underlying cause of the condition wears off, insomnia can sometimes resolve on its own. Insomnia can be treated in two ways. There are non-pharmacological methods of treating insomnia and medical practices that involve prescription drugs. Before requesting pharmacological treatments, we must be able to determine the exact cause of insomnia. These treatments can cause dependence.

Insomnia medications

Medication is sometimes used to treat insomnia.

An antihistamine, such as diphenhydramine, is an example of an over-the-counter (OTC) medication that can be used for sleep (Benadryl).

Because medications like this can have long-term side effects, it’s essential to consult a doctor before starting an OTC insomnia medication.

The following prescription medications may be used to treat insomnia:

• Zopiclone (Lunesta)
• Zolpidem (Ambien)

Before using any medications or supplements to treat your insomnia, consult with your doctor. You can buy zopiclone online from fastukmeds.com.

Final thoughts

Insomnia isn’t just a nuisance or a minor inconvenience. It is an actual sleep disorder that can be treated.

Consult your doctor if you believe you have insomnia. They can assist you in investigating potential causes and developing a safe and appropriate treatment plan based on your healthcare requirements.

https://londonlovesbusiness.com/everything-you-need-to-know-about-insomnia/

Is CBD Oil Really Effective?

By Gayle Jacobson

Many claims are made about CBD oil's ability to relieve pain, anxiety, MS symptoms, colds, and arthritis.

But does CBD oil really work?

Is CBD oil able to treat the symptoms of many diseases, illnesses and injuries? We have investigated this issue and found evidence to support it.

Although research on the health benefits of Cannabidiol oil remains in its early stages, it is being explored. This being said, studies have been conducted extensively and have shown that the oil can be used to treat a variety of conditions.

What is CBD oil?

Let's first look at the product. Oil is a compound extracted from cannabis plants. The oil is obtained by extracting the oil and then diluting it with carrier oil. Typically, hemp oil or coconut oil are used.

CBD oil is not from the same plant as the one that gives you the "high" when it's smoked. It is therefore not psychoactive and safe to use.

It is available in oil, but it can also be found in capsules, creams and soft-gels.

There are many types of oil, but only organically produced oils should be used. Only reputable companies should use these oils.

Is CBD oil effective?

Let's take a look at some of these studies to see if CBD oil can be used to treat various symptoms and ailments.

Acne

Acne is one of many things the oil can help with.

A 2014 study found that CBD may help reduce acne. It has a positive effect on the human sebocytes. These cells produce sebum which can lead to pimples. The study examined topical oil, and it was found to be beneficial.

Anxiety

Anxiety affects millions of people all over the globe. In 2019, a study on the effectiveness of CBD oil was conducted with Japanese teenagers.

To reduce social anxiety, the teenagers tried CBD oil tablets. The results were promising.

Alzheimer's disease

The effectiveness of CBD oil in Alzheimer's patients was studied. It may have neuroprotective properties to prevent the onset.

Chronic pain

A study was done to determine if CBD oil could be used to reduce chronic pain.

The oil may be effective in reducing joint pain and inflammation, as well as arthritis symptoms.

Epilepsy

The FDA approved Epidolex which contains CBD oil. There are strong indications that CBD oil may be able to treat epilepsy symptoms. CBD oil is used to treat epilepsy patients with severe or rare cases. Research has shown that CBD can reduce seizures.

Insomnia

According to current psychiatry reports, CBD oil can have a sedative effect when taken in moderate to high amounts. It can be used to treat insomnia in people who have trouble sleeping. The oil's relaxing properties could also help those with insomnia or anxiety.

Multiple Sclerosis

Multiple sclerosis can cause stiff muscles which can make it difficult to move.

Research has shown that CBD oil can be used as a spray to reduce stiffness and spasticity.

Different types and potencies of CBD

You need to know the differences in potencies and types of CBD if you're considering CBD for an illness.

A full-spectrum oil is the first type. This oil contains all the cannabinoids found in cannabis plants, with a small amount of THC.

Broad-spectrum is the next type of oil most people use. It includes all cannabinoids, but does not contain THC.

Isolated CBD is a pure form of cannabis oil. It does not contain any cannabinoids, nor any other compounds.

Is there any side effects to CBD?

CBD has many benefits. You may be concerned about side effects.

Some side effects of oil use have been listed by the FDA. The FDA has suggested that it could have the following side effects and risks.

It can cause liver damage.

It could interact with other medications that you have been prescribed, or are currently taking

It can make you sleepy.

It can make you hungry or hungrier.

It can cause diarrhoea.

Why CBD might not work for you

Some people do not experience relief to use the oil. There may be circumstances and reasons it does not work.

Is the oil coming from a reliable source?

It is possible that the oil was not 100% organically produced and came from a reliable source. Only oils of this quality will contain the right cannabinoids. They also won't have any other chemicals.

To prove that the oil is 100% organic, reliable companies will issue a certificate of analysis.

This certificate will show the lab testing results for CBD oil, so that you can ensure it is pure and without contaminants.

Is your dosage correct?

The incorrect dosage is another reason. The amount of oil taken will not be sufficient to relieve the problem. To treat chronic problems, it is common to consume up to 1,200mg per day.

You can also build up a tolerance to a certain dose. If the oil seems to work well when you first take it, but then it stops working, this could indicate that you have developed a tolerance and require a higher dose.

It can take some time for the CBD oil to show any effect

CBD may not be effective immediately. You might need to use the oil for a while before it starts to work. You might also be using the wrong oil. There are many types of oil: creams, oils, capsules and gel.

Is the oil old?

You should verify the expiration date of any oil you use, as they do have a shelf-life. It will usually last between 1 and 2 years before it loses its potency.

https://ezinearticles.com/?Is-CBD-Oil-Really-Effective?-Studies-Would-Suggest-So&id=10523331

How To Get Rid Of Insomnia And Finally Sleep Better By Just Talking To Yourself

From yourtango.com

The Law of Attraction is the last thing you think of when you're trying to learn how to sleep better and cure insomnia. 

Do you struggle with getting the sleep you need? Do you always ask yourself, "Why can't I sleep?" Or, sometimes, do you overindulge in too much sleep? 

In this fast-paced world, it is challenging to find a healthy balance.  

Have you ever gone to bed only to toss and turn all night as your mind plays old reruns or new worries? When this happens, your mind can get stuck in perpetual overload with more information to store, process and remember as you try to relax and go to sleep. 

Have you ever been so caught up in what you are doing that you forget to go to bed until you are so tired that you fall asleep before you get there?

Unsuccessful sleep is way too familiar to most of us. It affects our health, well being, relationships, family, careers and every other part of our lives.

So what is successful sleep? It's when you go to bed comfortably tired and sleepy, fall asleep effortlessly and easily, and then wake up feeling refreshed and renewed. 

How do you return to successful sleep? It is easier than you think! And the Law of Attraction can help you create whatever you focus on.

First, you must be crystal clear about what you want. 

When you think about having unsuccessful sleep, guess what, that is what you get more of. But if you keep returning your thoughts and especially your feelings to how wonderful you feel when you do get the perfect amount of rest, by the Law of Attraction, it has to happen! 

It's a Universal Law, just like gravity. 

Since we are so conditioned to the thoughts and feelings that are dominant in the world we live in, you may have believed that there is some complex methodology to have a more successful sleep cycle. 

With practice, focus and a strong commitment you will succeed at changing that conditioning. Before you know it, you will be sleeping successfully on a regular basis!

How to use the Law of attraction to cure insomnia and sleep better in 5 steps: 

1. Accept where you are at right now.

Allow the changes to occur naturally, with perfect love for yourself each step of the way.

2. Script out how you know you will feel when you get the perfect amount of rest.

Write your script as if it has already happened. Read this daily and add to it as needed. If you are comfortable, read it out loud to yourself for more powerful results.

3. Throughout the day, think the thought "Wouldn't it be nice If..." 

And add good feelings and thoughts about how wonderful it will be when you are getting more successful sleep and what you will be able to accomplish. When you continue this for at least 68 seconds, you allow your mind to really grasp it and allow the changes to begin. Speaking it out loud with passion and excitement will also add more power to the process.

4. Intend to get to bed at the perfect time for you. 

Leave all your worries and concerns in the bathroom as you prepare for bed and promise them that you will tend to them tomorrow. Write them down if that helps you let go of them for the night. Turn them over to your Divine Self, God, your Source, or the Universe to take care of tomorrow. Do whatever works for you and feels good and natural.

5. Go to sleep with a heart full of gratitude.

Say your thanks for all your blessings and especially for effortless, easy and successful sleep.

If using any of these tools feels uncomfortable, think the thought "I am in the process of..."  and add how you are working on sleeping more successfully, thinking about how you know you are going to feel. 

Feel the truth of your words in your heart.

As with any improvement you are trying to make in your life, be gentle with yourself when you lose your focus and fall back into old patterns. Lovingly accept this when it happens and gratefully return to your preferred thoughts and feelings about successful sleep!

You are not alone and it will be worth all your effort! Good luck!

https://www.yourtango.com/experts/nadas-essentials/how-to-sleep-better-fall-asleep-insomnia-law-of-attraction