Did You Know There Are Multiple Types Of Insomnia?

From womenshealth.com.au

Insomnia can be frustrating, overwhelming and extremely stressful. But rather than resist it, what if it was your body’s way of trying to tell you something? 

This may come as a surprise, but insomnia isn’t just an inability to fall asleep. In fact, there are multiple types of insomnia which can range from lack of ability to fall asleep (onset insomnia) to frequent waking and early waking (maintenance insomnia). 

Insomnia can also further be classified as acute insomnia, which is often proportionate to stress levels, elevated cortisol, or environmental changes such as an unfamiliar environment or jet lag. There is also chronic insomnia; this is classified when you have trouble sleeping for at least three days a week over a month or more. Chronic insomnia is often associated with illness or long-term stress. And did you know that for many women there is also menstrual cycle and menopausal related insomnia? Hormones play a huge role in this and can contribute to disturbed sleep patterns.  

No matter what type of insomnia you might suffer from, one thing is for sure. It’s frustrating and quite frankly, exhausting.  

Sleep deprivation isn’t only just frustrating, when experienced over a long period of time it can become hazardous as it affects our judgement and decision making. Research suggests that we are more likely to make poor choices and put ourselves in more dangerous situations when we are fatigued and sleep deprived. We are also more likely to crave sugary and fatty foods which over time can lead to other health related issues.

Managing and understanding insomnia can be challenging and if it is affecting your overall health, highly recommend that you seek help from a health professional.  When I see clients who display clear signs of insomnia or disturbed sleep patterns, I often recommend some simple tasks to help manage it first and if those don’t work, we then take a much closer look into the root of the problem.

Where do you start when it comes to tackling Insomnia?

While avoiding stimulants such as caffeine and sugar close to bedtime is a must, there are other things that can be put into practice to help you better understand your sleep patterns. Exploring possible causes outside ‘the norm’ can, at times, offer a ‘ah-huh’ moment or at least offer an insight into your sleep patterns.  Traditional Chinese Medicine for example is one area that often holds a lot of merit.  Exploring these types of methods can put an entire new perspective on possible underlying issues that may contribute to insomnia.

Does Traditional Chinese Medicine hold a clue?

Although we might avoid looking at the clock, it is a good idea to take note of the time you are waking each night. Is it the same? In Traditional Chinese Medicine we often refer to what is called the ‘organ clock.’ The organ clock demonstrates the time each organ’s energy is at its peak.  Understanding what this means can be helpful if you experience a symptom at the same time each day or night.  In the case of insomnia this can be particularly helpful.  For example, 1am – 3am is the peak time of the liver.  During this time our bodies should be at full rest, allowing our liver to do its job by removing toxins from the body.  If you find that you are waking continually during this time, it may mean that you may have concerns with your liver function or detoxification pathways.  The perfect example to illustrate this is alcohol consumption. If you regularly consume alcohol and find yourself waking during these hours this may be the reason why!

3am – 5am is known as the peak time of the Lungs. If you have been unwell or recovering from illness like a chest infection you may find that you are waking between these hours coughing. If woken at this time, keep the body warm and perform some gentle breathing exercises. Doing so helps the replenish the body with oxygen.  

Are your emotions keeping you up at night?

I have observed thousands of patients who because of unresolved emotions will also wake frequently through the night. Interestingly in line with the Chinese Body Clock and according to Traditional Chinese Medicine, each organ also houses a specific emotion.  Identifying the time of waking and the associated organ can provide a window into how our emotions may be impacting our body clock.  For example, the emotion of the liver is anger or frustration.  If you are waking between 1am – 3am and have unresolved anger or frustration issues, it may be a good idea to commence looking into methods on healing and managing these issues.  If you are waking between 3am – 5am, the peak time of the lung, the emotion that is connected to this is grief and sadness.  This may be a sign that there is some emotional trauma that you need to work through.

While non-traditional methods may not be your thing, there are other ways you can tackle the causes of insomnia. Below are some of my favourite tips I always recommend to my clients. These are simple and always super helpful when promoting a better night’s sleep. 

1. Rather than getting frustrated, get curious. 

I have come to understand that sometimes we can’t deal with big issues during the day due to work, kids, life, and distractions.  When our body wakes us frequently at night-time, it’s a good time to trust your body is waking you for a good reason and rather than being annoyed, try to work through possible causes instead. If it is an unresolved emotion but you’re not sure where to start, simply ask your body “what is it that you have woken me up for?” and see if something comes to mind.  You might be surprised! If you think you have discovered the culprit of your sleepless nights, allow yourself to feel through those feelings and see what happens.   I highly recommend meditation and focusing on breath.  It is incredible how it can clear the mind. 

2. Managing stress! 

One of the major causes of sleep deprivation is stress. Looking at ways to manage stressful situations will help greatly.  Not only for your sleeping habits, but your overall health. Establishing a healthy balance of diet and exercise along with simple pleasures like massage can really work wonders in getting a restful night of shut eye.

3. Journal it out.  

Don’t ever underestimate the power of a big brain dump! If you are like me and millions of other busy people, we are constantly thinking and doing.  Journalling is a fantastic way to release the mind of those pesky ‘to do lists’ and bothersome thoughts.  If you have something on your mind, don’t sleep on it… journal it!  

4. Have a routine. 

For those who find it difficult to fall asleep, having a night-time ritual can help wind the body down to best prepare it for rest.  Avoiding your phone or screens for at least 1 hour before bed is one of the best things you can do.  The projection of blue light from screens tricks the brain into thinking it’s daytime which can upset your cortisol to melatonin ratio.  Having a shower and drinking something soothing like camomile tea will calm the body.  And don’t underestimate lavender…  place a few drops of lavender on your pillow and read under dim light. Trust me, it’s magic!

5. ‘You are where you sleep’! 

The environment in which we sleep plays a big part in how we sleep.  It’s important to ensure that the temperature is suitable as well as the covers, amount of light in the room, level of noise and comfort level of the bed.  Don’t underestimate changing your pillow either!  Remember your room is your temple. Remove digital temptations and create a peaceful environment. Your room should always be a place of calm and a place of rest.  

There can be many reasons why sleep doesn’t come easy including things that may be out of our control like illness and travel but having a few hacks up your sleeve can really help to switch things up.  Importantly, get curious, sleep is the elixir of good health and when you feel rested, you feel great!  You can listen to my podcast episode ‘The One Technique You Need For Insomnia’ over at The Wellness Collective.

This is another back position. You sleep on your back, and your arms are down close to your side in this position. A great position for healthy spine and body alignment as there are no unusual curves in your spine for prolonged periods of time. For those with acid reflux this is also great as your head is elevated by the pillow but beware not to use more than one pillow as you don’t want to be propped up too much.

https://www.womenshealth.com.au/types-of-insomnia/

Here’s what you should do to get quality sleep

From thehill.com

“I always tell folks that sleep is food for your brain. You don't want to starve it.” 

Americans struggle with getting a sufficient amount of sleep due to demanding work schedules, personal responsibilities, daily habits, or sleep-related conditions like insomnia. 

Sufficient and quality sleep has been linked with lower risks of diabetes and heart disease, boosting the immune system and improving brain performance. Adult Americans should get between seven and nine hours of sleep each night, experts say. 

While some may put off sleep to be more productive during their waking hours, research also shows poor sleep could negatively impact work while sufficient sleep has been linked with higher productivity.

Here’s what you should do to improve your sleep.

Good sleep habits

One key way Americans can improve their sleep is maintaining good sleep hygiene. This includes limiting use of technology and screens before bed and reserving the bed for sleep and intimacy purposes only.

“Setting the stage for sleep is really as important as anything else is in your life,” said Andrea Matsumura, a sleep medicine physician at The Oregon Clinic in Portland, Ore. Winding down for about an hour before going to bed each night and reducing artificial light exposure can help set this stage.

In addition, working on your computer from your bed, eating in bed, or watching exciting television in bed can all work against a good night’s sleep.

“All of that is sending a signal to your brain to stay awake so it further confuses your brain. Your brain doesn’t know that it needs to be winding down and shutting down, preparing for sleep,” she added. 

Eating large meals prior to bedtime can also be detrimental as the body expends energy working to digest that food and while those prone to reflux may experience indigestion. 

“It’s oftentimes helpful for people to have consistent mealtimes, that’s something that a lot of people don’t think about with regard to their sleep at night,” added James Findley, clinical director of the behavioural sleep medicine program at the University of Pennsylvania Sleep Center.

“But if you have your meals at consistent times during the day, it can help keep your circadian clock on track such that it’s easier to fall asleep at night.” 

Setting aside time earlier in the day to think about all the things one is worried about might also stop these intrusive thoughts from getting in the way of a good night’s sleep, Findley said.

Exercising regularly and going outside to get some sun can improve sleep quality as well.

But for those with sleep-related conditions like insomnia, these adjustments might not be sufficient to improve sleep.

Maintaining a good environment

The rise of remote work following almost two years of isolation during the coronavirus pandemic has led many people to maintain a workstation inside the bedroom.

However, doing work outside the bedroom is ideal to maintain good sleep patterns. But if this option isn’t available “you should be sure to turn off all of your electronics in the evening so that it’s not shining in your room,” Matsumura said. 

Sleeping in a dark, cool and quiet room is ideal for optimal sleep. Wearing earplugs to minimize noise and investing in blackout curtains or sleeping masks can help create a good sleeping environment, even if people live in noisy or bright areas like cities. 

Despite these precautions, minor interruptions throughout the night may not spell disaster for a good night’s sleep. The average person wakes up about six times each night, said Findley.

Usually, these moments are brief where one rolls over and goes right back to sleep. “But as long as they’re not too many awakenings, and they’re not too long, it really doesn’t have much impact on how people feel during the day.” 

Overall, making sleep a priority like healthy eating and exercise can help individuals get more quality rest.

“I always tell folks that sleep is food for your brain. You don’t want to starve it,” said Matsumura.

https://thehill.com/changing-america/well-being/prevention-cures/3709420-heres-what-you-should-do-to-get-quality-sleep/

Military method for falling asleep and beating insomnia works in just two minutes

From edinburghlive.co.uk

According to research, more than seven in 10 adults do not get the recommended seven to nine hours’ sleep a night, which would explain why there's such interest in this method 

We can be tired all day but when it comes to jumping into bed, all of a sudden that fatigue can vanish and we're left lying awake watching the hours pass by.

And whilst many people suggest putting your phone away and having a dark and quiet space, this is something that is very much easier said than done.

However rather than counting sheep or lying awake thinking about all the stressful things going on in your life, there is something you can do - and apparently it works for the majority of people.

The special technique is used by the US army in a bid to help you relax and send you to sleep in just two minutes. According to research, more than seven in 10 adults do not get the recommended seven to nine hours’ sleep a night, which would explain why there's such interest in this method.

Glamour magazine said the technique has been proven to work in intense environments and because it is used by the army in high-stress environments such as war zones, others should find it a simple and effective method to fall asleep in their everyday life.

The technique is explained in the 1981 book Relax and Win: Championship Performance. It was developed to deal with the issue of exhausted soldiers being too stressed or alert to sleep. And those who use it swear by it.

So, how does it work? Firstly, you should know that it is similar to a body scan in which you relax your body from the top of your head to the tips of your toes.

You start by relaxing your face muscles, tongue, jaw and the muscles around the eyes. Next. lower your shoulders as far down as they’ll go, then do the same with your upper and lower arm, one side at a time.

Finally, exhale and relax your chest, then move down to your legs, starting from the thighs all the way down to your toes.

Apparently, after six weeks of practice, this works for 96 per cent of people who try the technique, which has been doing the rounds on social media.

One TikTok commentator said: “I'm a military brat and was taught this. I also had a veteran as a psychology teacher in college who taught this. It definitely works”.

Another said: “My doctor taught me this technique with slight variations when I had insomnia due to PTSD. Trust me it works 100% once you get it down.”

https://www.edinburghlive.co.uk/news/military-method-falling-asleep-beating-25353104

Tired of Insomnia? Try these 3 simple yoga practices to fall asleep faster

From indiatvnews.com

If sleep is evading you and making you toss and turn in bed, try these yoga poses to fall asleep faster

After the pandemic, Insomnia or issues with sleeping are emerging to be very common. The stressful schedule and sedentary lifestyle are leading us to ruin our sleeping patterns. It is usual to experience bouts of insomnia every now and then. Thanks to the excessive use of technology and fast-paced lifestyles that getting a deep night’s sleep feels like a mere dream. Well, we are here with some yoga practices that can help in falling asleep faster.

                                                            Try yoga practices to deal with Insomnia

                                                        Image Source : FREEPIK 

3 yoga poses for instant sleep

1. Balasana or Child’s pose can improve sleep

The child’s pose is one of the simplest yoga poses that can help relax your body anytime. While balasana is good for backache, the results of performing this pose are overwhelming for sleep. If getting a good night’s sleep is a concern, turn to this asana for soothing the mind and relieving all the stress, fatigue, and tension. Alongside, it also gives a good massage to abdominal muscles. This pose releases all pent-up energy and helps to unwind and fall asleep faster.

How to perform Balasana?

Step 1: Sitting on your heels, slowly move to the table pose

Step 2: Exhale and lower the hips to the heels.
Step 3: Stick your forehead on the floor while keeping your knees together.
Step 4: Put your arms overhead with palms on the floor.
Step 5: Breath slowly and deeply, pressing the belly against the thighs.
Step 6: Hold for 4-12 breaths.
Step 7: Place your palms under the shoulders and slowly inhale up and come to a seated position and relax.

2. Perform Setubandhasana to sleep better and faster

The bridge pose is an amazing remedy for sleeplessness. It helps reduce fatigue, anxiety, and insomnia. This pose gives a good stretch to the chest, neck, spine, and hips. Also, alleviates mild symptoms of stress and depression.

How to perform Setubandhasana?

Step 1: Start by lying on your back with your feet hip-width distance apart (To check the accuracy, see if you can touch your middle finger to your heels)
Step 2: Inhale and raise the hips, bringing them as high as you can.
Step 3: Lift yourself so high that your chest comes into your skin (Be gentle with your body and lower down if it hurts).
Step 4: Hold the pose for as long as you can.
Step 5: Bring your back down and release the pose by coming back to the normal position.

3. Baddhakonasana or Butterfly pose can help to relax

Butterfly pose is a meditative asana that helps to relax the body and invokes calmness in the mind. Thus, it can help cure insomnia and help to dive deeper into a good night’s sleep.

How to perform butterfly pose?

Step 1: Stretch your legs out by keeping them parallel.
Step 2: Draw your one leg in the same line. And then, draw the other one in.
Step 3: When both the soles of your feet are together, then your hands are behind you with fingers pointing away from you.
Step 4: Push into your palms and roll your shoulders back and keep your shoulders bag. Notice how your knees automatically come down.
Step 5: Hold this position without letting it go. Breath deeply. Exhale, relaxing your inner thigh muscles. Hold for at least 10 breaths.
Step 6: Release by bringing your arms forward and slowly stretching the legs out. Shake your legs to let go of any built-up tension or stress.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be taken as professional medical advice. Please consult a doctor before starting any fitness regime or medical advice. 

https://www.indiatvnews.com/health/tired-of-insomnia-try-these-simple-yoga-practices-to-fall-asleep-faster-health-tips-2022-10-26-819047

 

How To Get A Good Night’s Sleep When The World Is In Chaos

From vogue.co.uk

“How do you sleep at night?” It’s a question frequently put to politicians on Twitter, amidst a cost of living crisis unfolding against the backdrop of the climate emergency and war in Ukraine. A better question might be, how are the rest of us meant to sleep at night, with a 24/7 news cycle dispensing new worries faster than we can refresh our feeds?

If you’re losing sleep over the dire state of current affairs in the UK, you’re not alone. The British Association for Counselling and Psychotherapy (BACP) says concerns over the cost of living crisis are causing a decline in people’s mental health, with 52 per cent of therapists reporting a rise in clients’ insomnia over money worries. The shadow of Covid-19 is still looming large too, with data from the Office for National Statistics (ONS) suggesting a new rise in cases as winter settles in. So there’s “coronasomnia” to deal with as well, with a 2021 report from the BBC detailing the “disastrous consequences for sleep” brought about by the virus and its ongoing effect on our lives. (Put it this way: the word “insomnia” was Googled more in 2020 than it ever had been before.) And that’s before we get onto everyday sleep barriers like noise pollution, shift work and taking care of small children.

“Most of modern life in the West is set up to challenge our sleep! Some people say this started with the invention of the lightbulb, meaning we were no longer driven by the natural light/dark cycle,” says Dr Allie Hare, a consultant in sleep medicine at the Royal Brompton Hospital in London, and secretary of the British Sleep Society. “The real challenge these days though is probably the fact that we can access everything we could possibly want, 24 hours a day. There used to be nothing to distract us after around 10pm, but now there are rolling news cycles, boxsets to ‘binge watch’, Instagram… In addition, our work is no longer boundaried or fixed as a traditional nine to five, so it often intrudes, via email or Teams/Zoom calls, into our evenings.”

So the reasons why we’re struggling to sleep are pretty clear, but what about the solutions? The “sleep market” – think special pillows, candles and supplements – is forecast to be worth $585 billion by 2024, according to a Frost & Sullivan research report commissioned by the mattress company Casper. Beauty brand This Works is a prime example of the growing demand for sleep-focused products, having recently expanded its award-winning Deep Sleep category to include skincare alongside its bestselling pillow sprays, bath products and baby sleep range.

Products and gadgets aside, here are four simple ways to promote good sleep – even while the government is imploding. 

Switch off

You can buy fancy sheets, play whale music, and spritz your pillows with lavender all you want, but however glorious an environment you create, you’ll never sleep if your mind is still buzzing with the day’s events.

“It is certainly true that, even after we stop the consumption, our minds take time to really switch off from all of that information we have been taking in whilst scrolling,” Dr Hare tells us. “Our brains and our bodies need time to prepare for sleep and so we really should aim to switch off our devices (and not just put on a blue light filter!) at least an hour before bedtime.”

Try setting an alarm for around an hour before you normally settle down to bed, and then switch off all of your devices and use that time to wind down from your day. You could try leaving your phone to charge in another room, so you aren’t tempted to pick it up and resume scrolling.

Put your mind to it

A lot of the issues we’re collectively losing sleep over won’t go away overnight, so putting them out of your mind isn’t easy. Dr Hare advocates mindfulness-based approaches to sleep for times when switching off from your worries feels especially difficult.

“Mindfulness can help bring us back into the present moment, helping to reduce stress and settle feelings of anxiety, reduce negative thoughts, stop us ruminating on worries about ourselves or the wider world, and foster a feeling of contentment,” she says. Apps like Headspace and Calm offer sleep-focused mindfulness techniques, or you could try to set aside time to focus on specific concerns earlier in the evening, so that they’re less likely to attack at night.

“If you find you are often waking in the night worrying, you might find Cognitive Control and Constructive Worry charts helpful. These strategies, employed before you go to bed, help you to organise your thoughts and understand what actions you can take to manage your worries,” she says. You can search for sample charts and strategies online. But if you have been struggling with your sleep for three or more nights per week, especially over the course of several months, Dr Hare advocates seeing your GP.

Take a break

Middle-of-the-night panics happen to a lot of us – no worry feels more pressing than the one that strikes at 3am, after all – but there are techniques you can use to get back to sleep.

“If this happens rarely, you can try cognitive distraction techniques, such as counting backwards from 1,000 in 7s,” advises Dr Hare. She also recommends a proven technique known as Progressive Muscle Relaxation (there are plenty of free explainers and scripts online), which is “a deep relaxation technique that has been effectively used to control stress and anxiety and relieve insomnia”.

But if you still find yourself lying awake in the early hours, try not to worry. “If these strategies aren’t helping, the best thing to do is to get out of bed – I know that’s hard! – and do something else for about 30 minutes, such as listening to music, or reading. Then return to bed,” she advises. “It is important not to focus on trying to get back to sleep as this will only make it harder. Instead of focusing on sleep as your goal (and wakefulness as the enemy), try to foster a neutral stance and remain relaxed.”

Perfect your routine

It can be helpful to plan a regular bedtime and stick to it at least five nights a week, to train your body to adopt a natural sleep rhythm. As well as switching off devices an hour before bed and using the time to wind down, take the opportunity to do any mindfulness exercises you’ve been practising, and create a calming environment. “Dim the lights to allow your natural melatonin levels to rise – melatonin is released under dim light conditions – and go to bed when you are feeling ‘sleepy tired’,” advises Dr Hare.

And if you still feel wide awake at your planned bedtime, fear not. “Just make sure all devices are off and do something relaxing for another 20 minutes or so until you feel more sleepy,” she says. And, again, don’t place too much focus on getting to sleep. “Just rest and relax, and sleep will be more likely to arrive.”

https://www.vogue.co.uk/beauty/article/how-to-sleep-in-chaotic-world 

Want Better Sleep? This One Piece of Advice Seems to Work For Almost Everybody

From sciencealert.com

Many people struggle to get enough good quality sleep. Not only does this leave us feeling tired the next day, but over the long term poor sleep can actually have a negative effect on other aspects of our health and wellbeing.

There's no shortage of things people are told they can do to get a better night's sleep – from taking a hot bath in the evening to ditching their phone a couple of hours before bed.

But one of the most common pieces of advice for people struggling to get a good night's sleep is to exercise regularly. And according to research, this is actually pretty good advice.

For example, a meta-analysis from 2015 which looked at all the current research on sleep quality, duration, and exercise, showed that both short-term and regular exercise (a few sessions a week) can lead to better sleep.

This means that even a single bout of exercise may be enough to improve sleep quality and duration.

Research also shows us which types of exercise can help improve sleep. Regular aerobic exercise, for instance, has been shown to help people fall asleep quicker, wake up less during the night and feel more rested the following morning.

This was true for many different types of aerobic exercise, such as cycling, running, and even brisk walking.

Even just a single, 30-minute session of aerobic exercise can improve multiple aspects of sleep – although not to the same extent as regular aerobic exercise.

But it was still shown to improve sleep duration, decrease the time it takes to fall asleep, and increase sleep efficiency (the percentage of time in bed that's actually spent asleep). A higher sleep efficiency indicates better sleep quality.

Research on resistance exercise (such as weightlifting) and its effect on sleep is more limited. But from the small number of studies that have been conducted, it appears resistance exercise may also be able to improve sleep.

Studies have found that people who do resistance exercise regularly (around three sessions per week) have better subjective sleep quality. Even just thinking you have good quality sleep can affect how well you perform throughout the day.

Regular resistance training may also help people with insomnia to fall asleep quicker and increase their sleep efficiency. However, there's still very little research in this area so we need to be cautious about making any conclusions.

The good news is that the benefits of exercise for sleep seem to work for everyone, regardless of your age or whether you have certain sleep disorders (such as insomnia or sleep apnoea).

The influence of exercise

While the research is clear that exercise can improve our sleep, scientists still aren't entirely sure exactly how it does this – though they do have a few theories.

Our body's sleep-wake cycle follows an approximately 24-hour period, which is controlled by an internal body 'clock'.

As part of this cycle, a hormone called melatonin is released in the evening, which helps us feel tired. Exercise during the day can lead to an earlier release of melatonin in the evening, which may be why people who exercise fall asleep quicker.

Exercise also raises our core body temperature. But when we finish a workout, our core body temperature begins to return back to normal.

A drop in core body temperature can also help us fall asleep. This may explain why evening exercise can actually help some people sleep better that night – contrary to popular belief.

Exercise might also lead to better sleep because of its positive effects on mood and mental health, both of which can be associated with sleep quality. During exercise, the body releases chemicals known as endorphins, which improve mood.

Regular exercise can also reduce symptoms of anxiety and depression. The positive effect of exercise on both mood and mental health may therefore help people get to sleep more easily.

Although more research still needs to be done to work out exactly why different types of exercise affect many different aspects of our sleep, it's clear that exercise can be beneficial for sleep.

Just 30-60 minutes of exercise daily may help you fall asleep faster, stay asleep during the night and wake up feeling more rested the next morning.

While just one workout can improve your sleep, working out regularly is likely to provide ever greater improvements to your sleep.

Since so many types of exercise are linked with improving sleep, all you need to do is choose a workout you enjoy – whether that's running, swimming, lifting weights, or even just going for a brisk walk.

https://www.sciencealert.com/want-better-sleep-this-one-piece-of-advice-seems-to-work-for-almost-everybody