To Sleep Better Do This

By James Schofield

In my 37 years of chiropractic practice, I can't tell you how many people have told me that, for no specific reason, they sleep poorly. This is unfortunate because adequate sleep is extremely important for our health. There are natural, safe ways to improve one's sleep. This article will discuss a helpful method to obtain proper sleep and be fully rested.

For many of us, we are inside of our homes, schools and places of work in the morning, and we don't get outside, in natural sunlight, until the afternoon. The concept of morning sunlight exposure may be foreign to us. I'd like to propose that we explore the possibility of obtaining outside sunlight exposure before noon.

If possible, try getting outside for 15-30 minutes earlier in the day or at least before noon. Keep in mind that while indoor light is helpful for vision it is not the same as full spectrum outdoor sunlight.

When outdoor sunlight enters the human eyeball, it activates receptors that sends stimulating nerve input to the brain. The brain then sends signals to all the individual trillions of body cells by a process called photobiomodulation.

Photobiomodulation essentially tells the body what time of the day it is. Human beings are diurnal creatures. Diurnal means that we would normally sleep at night when it's dark and be up and about doing our business during daylight. However, we must use the light of the sun and the darkness of the night to direct proper diurnal rhythms. If we don't establish these normal rhythms, we are less likely to obtain proper, natural, restorative sleep.

By getting outdoors earlier in the day we develop better cycles of being active during daylight hours and having a better outcome for sleeping well at night time. Even on a cloudy day, outdoor light delivers adequate full spectrum stimulation to our brain, provided we get that sunlight exposure earlier in the day.

It's not very difficult to arrange our schedules to commit to a lifestyle of getting some morning sunlight. For instance, a person at home might do some outdoor yard work earlier in the day rather than in the afternoon. A person living in a condo or an apartment need only take a walk for exercise before noon. Younger children living at home would certainly get a better nights sleep if they were encouraged to play outside earlier in the day versus later.

Those who work inside buildings could arrange to park their car or take their mass transit a little bit earlier in the day and walk outside for 15 to 20 minutes to get their early morning sunlight exposure.

School-age children getting outside for recess in the morning will be in good shape to get their early sunlight. Older children, who don't have recess, might simply walk to school if it's close enough or go to the bus stop a bit earlier for their outdoor daylight benefit.

It may take several weeks of practicing what I'm suggesting here to establish a normal diurnal rhythm and get into a normal pattern of sleeping well. When the benefits of getting a good night's sleep are obtained it will have far reaching effects on improving many aspects of our health and lives.

https://ezinearticles.com/?To-Sleep-Better-Do-This&id=10550841

New Year’s resolution: Don’t let COVID-somnia drag you down

From newswise.com

According to a survey commissioned by the American Academy of Sleep Medicine, more than half of Americans (56%) say they have experienced “COVID-somnia,” an increase in sleep disturbances, since the beginning of the pandemic

Newswise — Dec.  28, 2021 - Everyone aims to have a happier new year, but drudging through another year of a global pandemic is daunting, especially if you’re having trouble sleeping at night. According to a survey commissioned by the American Academy of Sleep Medicine, more than half of Americans (56%) say they have experienced “COVID-somnia,” an increase in sleep disturbances, since the beginning of the pandemic.

Of the reported sleep disturbances, most common was trouble falling or staying asleep (57%). Additional disturbances included sleeping less (46%), experiencing worse quality sleep (45%) and having more disturbing dreams (36%).

“COVID-somnia can be brought on by multiple stressors: fears about the pandemic, concern for loved ones, financial worries, and limited socialization,” said Jennifer Martin, a licensed clinical psychologist who is president-elect of the AASM board of directors. “The best way to get healthy sleep during these unprecedented times is to be intentional about your sleep habits and routines.”

So, what’s the difference between having occasional trouble falling asleep and experiencing insomnia? For one thing, insomnia involves both a sleep disturbance (problems falling/staying asleep) and daytime symptoms such as fatigue or irritability.

Men (59%) were more likely than women (54%) to report COVID-somnia sleep disturbances. Those 35-44 had the highest rate of COVID-somnia at 70%. Those 55 and older were most likely to report trouble falling or staying asleep.

It makes sense that so many people are having sleep problems, since insomnia is often caused by stress or lifestyle factors, which have likely changed greatly during the pandemic. Maybe you find yourself spending more time on your phone or watching TV, or you’re not waking up at the same time each day.

Try out these tips to get your sleep on track for 2022:

• Maintain a consistent sleep schedule – Most adults should try to get at least seven hours of sleep a night, regardless of pandemic-related changes to your typical work routine. It’s also important to go to bed and get up about the same time every day, including weekends.
• Turn off electronics – Reducing your screen time helps your body prepare for sleep, while avoiding news and social media before bed can reduce stress. Turn off your electronics at least 30 minutes before bedtime.
• Follow a relaxing evening routine – Start unwinding at least 30 minutes before bedtime with quiet activities like reading or meditating, or relax by taking a warm bath or shower.
• Create a peaceful sleeping environment – A cool, quiet and dark room is best for sleeping. Keep TVs off and store smartphones and other devices outside your room. At the very least, set your phone to silent mode!

If these tips don’t help, you should talk to your health care provider about your sleep struggles. Most sleep problems respond well to treatment. For example, cognitive behavioural therapy for insomnia is a highly effective, non-drug treatment for insomnia.

https://www.newswise.com/coronavirus/new-year-s-resolution-don-t-let-covid-somnia-drag-you-down 

5 foods that can help you sleep well and enhance health

From timesnownews.com

Some common health conditions that can be a contributing factor to the inability to sleep may include insomnia, sleep apnoea, etc. Read on to read about some foods that can help improve sleep quality

New Delhi: It is a well-known fact that diet plays an important role in regulating the healthy functioning of the body. But did you know that sleep, a crucial bodily requirement, can also be impacted by your diet? Inability to sleep is a common issue among people and various physical, mental, or environmental factors can play a role in catalysing this problem. While it's true that certain medications can help provide relief and rest to the body, relying heavily on medications will do more harm than good. Apart from medicating the body into slumber, other treatment methods such as diet and lifestyle regulation must also be followed. 

Foods for better sleep

Here are some foods and beverages that can help you sleep better:

Honey: Commonly known as shehad, this popular sweetener is widely consumed as a sugar alternative. Honey has antibacterial, anti-inflammatory, and antioxidants properties. Consumption of this sweet nectar before bedtime has also been associated with improved sleep quality. All you need to do is have one teaspoon of honey with a glass of warm water or milk. 

Milk: How often have you heard people recommending warm milk before bed for a good night's sleep. If you are wondering if this wise suggestion would be of any help to you, then be assured because it will! Several studies have shown the impact of milk in improving sleep quality. Furthermore, warm milk before bed can also alleviate stress and anxiety.

Nuts: Want to sleep better? Grab a handful of your favourite nuts and, well, go nuts on it. Nuts are known to be excellent foods that are versatile and delicious. Apart from being a source of healthy fats and Omega 3 fatty acids, some nuts are also rich in melatonin and can help boost your mood and sleep quality significantly. Some nut varieties that you can add to your bedtime munching list may include almonds, walnuts, pistachios, etc.

Fatty fish: Do you love seafood? If yes, then having a certain variety of seafood for dinner can benefit your sleep. Fatty fishes such as salmon, mackerel, anchovy, etc are a rich source of Omega 3 fatty acids. This nutrient is popular for its mood-boosting properties and can help improve sleep quality. 

Tea: This popular beverage is an integral part of Indian culture. If your day cannot start without a steaming cup of tea, then we have good news for you. We are here to tell you why you should end your day with a cup of tea as well. There are various tea varieties available, some common varieties being - lavender tea, green tea, chamomile tea, Darjeeling tea, and more. Certain varieties are known for their therapeutic effects due to their anti-inflammatory and antioxidant properties. These characteristics also make tea a sleep enabling beverage. Some common types of herbal tea that can help boost your sleep quality include chamomile tea, lavender tea, passionflower tea, etc. It is worth noting that certain varieties such as matcha tea might contain excessive caffeine and must be avoided before bed. 

https://www.timesnownews.com/health/article/5-foods-that-can-help-you-sleep-well-and-enhance-health-nuts-honey-insomnia-sleep-problems-tea-fatty-fish-milk/841411

 

2 common sleep disorders may be a deadly combo

From grandforksherald.com

Insomnia and obstructive sleep apnoea can disrupt your life and undermine your health. If you have a combo of both sleep disorders, your risk of heart disease and dying may rise even more. In this episode of NewsMD's "Health Fusion," Viv Williams checks out a new study and shares the researchers' recommendation for what to do if you have the dangerous combo.

ROCHESTER — A combination of two common sleep disorders may increase your risk of heart disease and dying. The culprits? Insomnia and obstructive sleep apnoea (OSA).

Researchers from Flinders University in Australia looked at data from more than 5000 people over 15 years. Results of their study show that people with both insomnia and obstructive sleep apnoea were two times more likely to have high blood pressure and 70% more likely to have cardiovascular disease than people who had only one or neither of the disorders.

“Given that these people are at higher risk of experiencing adverse health outcomes, it is important that people undergoing screening for one disorder should also be screened for the other,” says Dr. Bastien Lechat from Flinders Health and Medical Research Institute: Sleep Health.

If you have both conditions, the term the researchers use to describe the combo is "co-morbid insomnia and obstructive sleep apnoea (COMISA)."

They recommend that all people undergoing screening for one of the sleep disorders should also be evaluated for the other. Treatments may help lower the health risks associated with both sleep disorders.

Both insomnia and OSA may cause daytime drowsiness and impaired function. People with insomnia have difficulty getting to sleep or staying asleep. People with OSA may snore. They often stop breathing during the night and snort themselves awake. The Centres for Disease Control and Prevention's website notes that approximately 22 million people have OSA and the disorder increases your risk of type 2 diabetes, cardiovascular disease and depression.

The research is published in the European Respiratory Journal.

https://www.grandforksherald.com/newsmd/wellness/7322387-Health-Fusion-2-common-sleep-disorders-may-be-a-deadly-combo

'Don't just try to push on': The 5 sleep problems you should never ignore

From mamamia.com.au

You and sleep. How are you both getting along? Not... great? Don't worry - it's not just you.

According to a report by The Royal Australian College of General Practitioners (RACGP), a whopping 60 per cent of us struggle to sleep three or more times per week. That's a lot of people not getting their recommended shut eye.

And it's such an important thing, too!

While a bad night of sleep might seem like NBD (omg get off our backs!), if you're finding that you can't fix it by tweaking some small habits, it may be a sign you need to seek some professional help.

Yes, really!

Because regularly having a shitty sleep could actually be doing some serious long-term harm to your overall health. 

Short-term effects of low quality and quantity of sleep include things like mood swings and lack of focus - but in the long-run it can also really affect your wellbeing. 

We're talking high blood pressure, diabetes, memory loss and heart failure... yikes.

So, it could be time to take a look at your sleep issues and speak with someone, rather than pretending it's all okay.

Below, we look at some of the top sleep problems you should never ignore.

1. You constantly find it hard to fall asleep.

Do you find it hard to fall asleep, like.... every single night? According to experts, there are a whole range of different factors that might be making it difficult. 

First off is the whole scrolling on your phone thing. Not only does your phone emit blue light (which suppresses melatonin), but staring at a phone stimulates your brain and delays REM sleep. 

Not ideal.

Insomnia is another common disorder, which means you have trouble both falling asleep and staying asleep.

While many people will experience short-term insomnia (lasting for a few days or weeks), others will experience chronic insomnia - which can last for months on end.

Another common cause is a condition called restless legs syndrome. Heard of it before? 

According to Mayo Clinic, this condition is characterised by the uncontrollable urge to move your legs, usually because of an uncomfortable sensation.

It can also make your legs twitch and kick throughout the night, making staying asleep really bloody difficult.

2. You don't sleep through the night.

Waking up frequently throughout the night could mean many different things - however, one of the more serious triggers is sleep apnea. This is basically a disorder where your airway closes as you sleep - causing breathing to stop and start. 

Sounds 11/10 terrifying, we know.

If your partner or roomie says you snore loudly and you always feel tired even after a full night's sleep - you might want to get checked out and see a doctor.

Image: Getty 

Other potential causes include things like acid reflux (where stomach acid flows back up your throat), teeth grinding (where you unconsciously clench your teeth in your sleep), as well as various concerns we mentioned before such as insomnia and restless legs syndrome.

As we said earlier, the list of causes is many and varied - so it's best checking in with a professional and getting an evaluation of your sleeping patterns to find out what's causing you to wake so often and how you can stop it.

3. You always need some form of medication to get to sleep.

Relying on over-the-counter medication to get to sleep every night isn't a good time. 

Not only does it mean you're not getting to the core of the issue, but taking OTC medication for a long period of time will eventually make your body build up a tolerance to it. 

Meaning? You'll gradually rely on more and more medication to get the same effect.

Instead, it's recommended to see your doctor so you're able to suss out any underlying medical issues rather than covering it up and pushing on.

4. You feel tired even when you thought you had enough sleep.

While it's normal to feel groggy AF right after you wake up (it's called sleep inertia), this feeling should generally disappear within around 15 to 60 minutes (according to Sleep Foundation). 

If it doesn't, however, and you're still tired after a solid seven or eight hours, you could be dealing with health conditions such as chronic fatigue syndrome or hypothyroidism (where the thyroid gland is underactive and fails to secrete enough hormones to help you fall asleep).

Image: Getty 

Another sneaky cause is a neurological condition called narcolepsy, which causes extreme sleepiness in the daytime and may also cause you to suddenly fall asleep during any activity. Like, ANY activity - work, sport, walking down the street...

So, if you're feeling fairly zoned out on the regular, it could be a problem - and you need to see your doctor.

5. You do things you don't remember.

If your partner always tells you about crazy things you were doing the night before - don't ignore it. 

Whether it's sleepwalking, sleep snacking, sleep chatting, having sex while you're still asleep or doing some furniture re-shuffling; these are all signs you need to seek some professional help.

These habits could be an indicator of parasomnia, which is a condition that involves doing abnormal things while you sleep - and it could be pretty dangerous to you and those around you.

https://www.mamamia.com.au/sleep-problems-you-should-never-ignore/

Dealing with sleeplessness? Blame these vitamin deficiencies for insomnia

From timesnownews.com

Insomnia these days knows no boundaries of age – be it examination stress or workload, people these days struggle with sleep woes too often. However, stress and depression are not the only two factors to blame for those sleepless nights – they could also happen due to nutritional deficiencies

New Delhi: Insomnia these days knows no boundaries of age – be it examination stress or workload, people these days struggle with sleep woes too often. However, stress and depression are not the only two factors to blame for those sleepless nights – they could also happen due to nutritional deficiencies.

Insomnia: The effects on overall health

Inability to get ample, peaceful sleep can result in restlessness and irritability for the day to come. But that’s not all, take a look at other ways sleeplessness can affect overall health:

1. Mood swings
2. Hypertension
3. Increased risk of insulin resistance
4. High risk of diabetes
5. Weight gain
6. Obesity
7. Weak immunity
8. 
   
   
   Just like diet has a role to play in body weight, longevity, and risk of chronic conditions like heart disease, 
9. diabetes and metabolic disorders, it can impact insomnia risk as well.  |  Photo Credit: iStock Images
10. 
    

Are nutrient deficiencies responsible for insomnia?

Just like diet has a role to play in body weight, longevity, and risk of chronic conditions like heart disease, diabetes, and metabolic disorders, it can impact insomnia risk as well. And that being said, there are certain deficiencies that could be giving you sleeplessness. Keep reading to find out if you fall in the same group.

Vitamin C: Found in abundance in citrus fruits, vitamin C is a powerhouse of antioxidants known for its positive impact on fighting inflammation, strengthening the immune system, bone, and teeth. However, its list of pros extends to include better management of sleep apnoea as well. According to a 2009 study, 100 mg of vitamin C along with 400 IU of vitamin E was linked to fewer episodes of sleep apnoea. Get your share of this essential nutrient by including orange, berries, peppers, broccoli, lemon, and Brussels sprouts in your diet.

Vitamin B6: Our body needs melatonin and serotonin for sound sleep. However, if one is deficient in vitamin B6, the body fails to produce the sleep hormones properly thereby inducing insomnia. To beat vitamin B6 deficiency, include foods like bananas, peanuts, oats, pork, chicken, fish, and turkey in your diet.

Vitamin E: For a long time, we have had experts stressing how important vitamin E is for skin and hair health. Yet, rarely does anyone open up on how necessary this nutrient is for your sleep patterns. Additionally, this nutrient helps prevent sleep deprivation-related memory loss and prevents cognitive decline in the long run. To get your share of vitamin E, include foods like almonds, sunflower oil and seeds, pumpkin, collard greens, spinach, and red bell peppers in your diet.

Vitamin D: Vitamin D or the sunshine vitamin is popularly known as the nutrient that helps keep bones strong, but not many know how this one could help regulate mood and prevent inflammation as well. But now, there is growing research that sheds light on how this nutrient can help with sleep patterns as well. According to a study, being deficient in vitamin D is linked to shorter sleep duration. Fret not as you can make up for this deficiency naturally by sitting in the sun, eating mushrooms, salmon, sardines, egg yolk, and fortified foods.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

https://www.timesnownews.com/health/article/insomnia-vitamin-deficiencies-for-sleeplessness-vitamin-e-vitamin-c-vitamin-b6-vitamin-d-depression-stress-sleep-deprived/838020

Could staying AWAKE be the key to beating insomnia?

From dailymail.co.uk

• Paradoxical intention is a technique that challenges people to face their fear
• In the case of insomnia, this means encouraging an individual to stay awake
• Reasoning is this helps reduce the anxiety around the behaviour, aiding sleep   
• Experts reveal a step-by-step guide to practising paradoxical intention at home 

Anyone who struggles with insomnia knows the hugely detrimental affect it can have on daily life. 

Causes can include physical conditions like long-term pain, lifestyle changes like shift patterns, mental health conditions like depression or anxiety, or a combination of factors. 

One study found 36 per cent of UK adults struggle to get to sleep at least on a weekly basis. Nearly half of British adults have trouble falling asleep at least once a month. 

And it can be difficult to know how to tackle the problem. 

Some experts champion a psychotherapeutic technique called 'paradoxical intention', which encourages an individual to engage in his or her most feared behaviour. In the case of insomniac, this behaviour is staying awake. 

The argument is that by facing the fear head-on, it is possible to reduce the anxiety surrounding it. In the case of sleep, less anxiety means an individual is more likely to fall asleep. 

Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, explained: 'Paradoxical intention is a therapeutic procedure that encourages patients to stop obsessing over trying to fall asleep and instead staying awake for as long as possible.

'Through attempting to stay awake, sleep may occur more easily. This is a form of challenging your normal mentality and sleep thought process to reduce the pressure and anxiety that you have about falling asleep. 

'Often when we have anxiety about something we over think the problem and this can exacerbate the problem and in turn form more anxiety.

'Therefore, if a person stops trying to fall asleep and deliberately keeps themselves awake for as long as possible, the performance anxiety will be significantly lessened because they will feel too tired to be anxious. 

'This makes it easier for them to fall asleep and enjoy a quality sleep. 

'The belief being that, although they will need to stay awake, the sleep they eventually get will help to replenish their energy levels and will be of greater benefit than the broken or short sleep they would otherwise get.' 

This is a different form of treatment to getting out of bed when you can't sleep, which is about breaking a negative association between the bed and the habit, or the same as distracting yourself through reading.   

While medics advise seeking assistance from a GP for a persistent issue with sleep, it is possible to practise 'paradoxical intention' at home. 

Speaking to Glamour, Dr Katharina Lederle, sleep scientist at sleep therapy programme Somnia, explained: 'It means that you challenge your ‘go to sleep’ thoughts, instead telling yourself to stay awake.

'You might keep your eyes open while lying in bed, comfortable and quiet, even telling yourself: "Just keep your eyes open a moment longer." In doing so, you're flipping the goal from falling asleep to staying awake. 

'By giving up on the aim to fall asleep, you stop putting in the "effort" to fall asleep, and that means the pressure to "perform" (i.e. fall asleep) disappears. Physiologically, this means the body and brain can finally calm down and relax.'

Hussain noted that insomnia 'is often better treated with behavioural interventions like paradoxical intention compared to pharmacological interventions.'

However Phil Lawlor, a sleep expert at Dormeo UK, noted paradoxical intention is most effective when practised with the guidance of a therapist who might be able to advise on a combination of sleep treatments. 

He added: 'Paradoxical intention is known to be effective in the long run. The long-term effect is that it reduces anxiety during bedtime and may even improve sleep quality in most patients.' 

https://www.dailymail.co.uk/femail/article-10254909/Could-trying-stay-AWAKE-secret-curing-insomnia.html