Wednesday, 30 November 2022

Remedies for Insomnia to Help You Sleep Better

From aboutmanchester.co.uk

Do you have trouble sleeping at night? If so, you’re not alone. Millions of people deal with insomnia every year. Fortunately, there are a number of remedies for insomnia that can help you get the sleep you need. In this blog post, we’ll discuss some of the most popular treatments for insomnia and how they can help you get a good night’s sleep. We’ll also explore some tips for getting the most out of your treatment plan. So if you’re looking for ways to improve your sleep quality, keep reading!

Establish a bedtime routine and stick to it

If you’re struggling with insomnia, one of the best things you can do is establish a bedtime routine and stick to it. This means going to bed and waking up at the same time each day, avoiding caffeine and alcohol in the evening, and avoiding electronics in the bedroom. It may also mean taking a warm bath or reading a book before bed. The key is to find what works for you and then stick to it as much as possible. By following a consistent routine, you’ll train your body to wind down at night and prepare for sleep. Over time, this can make a big difference in the quality of your sleep.

Avoid caffeine and alcohol before bed

Anyone who has ever struggled with insomnia knows how frustrating it can be to lie awake for hours at night, trying unsuccessfully to drift off to sleep. There are a number of different causes of insomnia, but one of the most common is simply drinking caffeine or alcohol before bed. While a cup of coffee in the morning can help you wake up and start your day, drink too much caffeine late in the day and you may find it difficult to fall asleep when night comes. Similarly, while a glass of wine may help you relax before bed, alcohol is actually a diuretic that can lead to dehydration and disrupt your sleep cycle. So if you’re looking for ways to sleep better, cutting out caffeine and alcohol before bed is a good place to start.

Keep your bedroom dark, quiet, and cool

Insomnia is a sleep disorder that can make it difficult to fall asleep or stay asleep. If you’re struggling with insomnia, you may be looking for ways to get a better night’s rest. One remedy that can help is to keep your bedroom dark, quiet, and cool. Dimming the lights in your bedroom can signal to your body that it’s time to sleep. And if you’re trying to avoid noise, consider using a white noise machine or earplugs. Lastly, keeping your bedroom cool can also help you sleep better. A study published in the journal Sleep found that people who slept in a cool room (66 degrees Fahrenheit) fell asleep more quickly and slept more soundly than those who slept in a warmer room (80 degrees Fahrenheit). So if you’re having trouble sleeping, try adjusting the temperature in your bedroom and see if it makes a difference.


Practice some relaxation techniques before bedtime

There are a variety of relaxation techniques that can be helpful in promoting sleep. One is deep breathing exercises. Start by inhaling slowly and deeply through your nose, filling your lungs up with air. Then exhale slowly through your mouth. Repeat this several times. Another useful technique is progressive muscle relaxation. Starting at your toes, tense all the muscles in your foot for five seconds, then release and relax them. Work your way up your body, tensing and relaxing each muscle group as you go. Finally, visualization can also be helpful. Close your eyes and picture yourself in a peaceful setting, such as a beach or a forest. Let all your worries and stress melt away as you focus on the peaceful scene.

If you find that home remedies for insomnia don’t work or aren’t enough, there are a number of treatments your doctor can prescribe. Some popular options include sleep medication, Cognitive Behavioural Therapy for Insomnia (CBT-I) and using a CPAP machine or other sleep apnoea device. If you have trouble falling asleep or staying asleep, talk to your doctor about which treatment option is right for you. With the help of a sleep specialist, you can get on the path to better sleep and improved overall health.

https://aboutmanchester.co.uk/remedies-for-insomnia-to-help-you-sleep-better/ 

Monday, 28 November 2022

Does A Lack Of Exercise Affect Your Sleep Habits?

From healthdigest.com

We know, we know, you've heard it before: exercise is good for you. According to MedlinePlus, regular physical activity can lower your risk of heart disease, diabetes, bone density loss, and some cancers. Exercise can also help you maintain a healthy weight, improve cognitive functioning, and reduce stress.

Despite knowing all the benefits, it can still be hard to stick to a workout routine if your hectic life has you routinely running on empty. At the end of a long day, you might feel more called to hit the sheets than the gym. And according to a Health Digest survey, you wouldn't be the only one. In the survey, more people chose sleep than exercise as their preferred form of self-care.

The desire to snooze, rather than go for a run or take a Pilates class, might be driven by people's lack of sleep. The Centers for Disease Control and Prevention found that over a third of American adults don't get enough sleep on a regular basis. Moreover, up to 70 million Americans experience a sleep disorder every year (per Cleveland Clinic).

But what if exercising more was actually the key to better sleep?

The connection between lack of exercise and insomnia

Insomnia is a sleep disorder that interrupts healthy sleep patterns, making it hard to fall asleep or stay asleep throughout the night (per Cleveland Clinic). Up to half of the adult population experiences some symptoms of the disorder, while 10% to 15% are estimated to experience chronic insomnia that regularly disrupts daily life.

To fall asleep quicker, some people may turn to medication and supplements. However, a short workout could be enough to help many insomnia sufferers drift off to sleep more easily. One 2010 study published in Sleep Medicine found that aerobic exercise improved sleep quality in older adults with chronic insomnia. A 2021 study published in Frontiers in Psychiatry echoed these findings, establishing a correlation between regular exercise and sleep quality. Even for those without a sleep disorder, exercise can improve sleep habits by lowering stress and anxiety, adjusting circadian rhythms, and promoting deeper sleep (per Sleep Foundation).

How to exercise your way to better sleep

Regular workouts can boost your sleep habits, but be patient if you don't notice an improvement right away. According to Cleveland Clinic, it can take up to a week to notice better, deeper sleep.

Until then, optimize your exercise routine with your sleep schedule in mind. To reap the benefits night after night, it's best to be consistent, so find a workout that you enjoy doing regularly. WebMD recommends aerobic workouts (such as power walking or biking), strength training, yoga, and stretching for better sleep.

Johns Hopkins Medicine notes that there's some debate over what time is best to exercise to fall asleep quicker at night. However, they suggest doing aerobic activities at least one or two hours before bed. Ideally, reserve vigorous workouts for earlier in the day, and keep light or moderate exercises like yoga and stretching as part of your evening wind-down routine (per Healthline).

https://www.healthdigest.com/1117387/does-a-lack-of-exercise-affect-your-sleep-habits/

Sunday, 27 November 2022

Why we cannot sleep

From theweek.in

Understanding sleep disorders and what causes them 

Sleep is a fascinating biological process.

“Birds can sleep while flying. Seals can use different sleep biology while swimming in the sea and when on land,” says Dr Sanjeev Jain, former senior professor, department of psychiatry, Molecular Genetics Laboratory, and dean, behavioural sciences, National Institute of Mental Health and Neurosciences (NIMHANS), Bengaluru.

Sleep is an efficient way to 'service' the brain, to make sure it works well and long enough, says Jain. “All through life, sleep is essential to provide the brain time to rest and recuperate, and to get rid of the residue of information processing that uses up a lot of metabolic energy,” explains Jain. “So like any other organ, these waste products have to be removed, the electrical circuits have to be serviced and checked, and new learning has to be stored efficiently. As the master controller, it also has to organise rest for the rest of the body.”

Sleep deprivation can wreak havoc on our body and brain. One should get seven to nine hours of uninterrupted sleep each night. “If you don’t get enough sleep for various reasons, it could increase your risk of cardiac arrest or a premature heart attack,” warns Dr Subhash Chandra, chairman and head of cardiology, BLK-Max Super Speciality Hospital, New Delhi.

Sleep deprivation is a silent epidemic. Light pollution― excessive exposure to light and using light-emitting devices like smartphones and laptops for long hours―jeopardises our sleep patterns. “Many issues such as depression, attention-deficit disorder and chronic anxiety may be linked to light pollution,” says Jain.

The increase in the prevalence of sleep disorders among young adults is a matter of concern. Dr Shama Kovale, consultant ENT, Kokilaben Dhirubhai Ambani hospital, Mumbai, attributes it to lifestyle choices. “Incidence of sleep apnoea has increased in young adults because of obesity, again related to sedentary lifestyle, though it can also occur in non-obese patients,” she says. “There are other sleep disorders like insomnia that happen due to increase in screen time, reduced physical activity and stress.”

Sleep architecture is a cyclical pattern and is divided into two parts―REM (rapid eye movement) and non-REM―explains Dr P.S. Biswas, consultant psychiatrist, Manipal Hospital, Salt Lake, Kolkata. Sleepwalking, a type of sleep disorder, is witnessed in the deepest stage of sleep or non-REM. It is mostly seen among children and young adults. “The main cause of sleepwalking is sleep deprivation, frequent changes in sleep timings, jet lag and genetic factors,” says Biswas. “People suffering from obstructive sleep apnoea can also experience sleepwalking episodes. Sleep talking (somniloquy) is caused by emotional stress and is mostly seen among children aged between three and 10.”

Some genetic defects can cause severe sleep disorders, which can even be fatal, says Jain.

Here are six common sleep disorders:

OBSTRUCTIVE SLEEP APNOEA

Tiring experience: Sukhwinder S. Manchanda would feel sleepy driving to work. He was diagnosed with obstructive sleep apnoea.Tiring experience: Sukhwinder S. Manchanda would feel sleepy driving to work. He was diagnosed with obstructive sleep apnoea.

The daily commute from Noida to Gurugram turned a nightmare for Sukhwinder S. Manchanda, as he developed sleep problems. The 53-year-old who works for Kirei, a garment exporting company, would feel sleepy driving to work. “There were times when I had to stop my car on the side of the road, take a nap and continue,” recalls Manchanda, who is moderately obese. Manchanda would snore loudly waking his wife up at night. He also started losing sleep over not being productive during the day and he decided to consult Dr Vivek Nangia, principal director and head-pulmonology, Max Super Speciality Hospital, Saket, in 2019. Based on his symptoms and an overnight sleep study, Manchanda was diagnosed with severe obstructive sleep apnoea (OSA). “Snoring, if associated with obstruction to airflow, can prove to be fatal,” warns Nangia. A patient with OSA experiences cessation or reduction of airflow into the lungs during sleep owing to obstruction in the upper airways. When the patient snores, there is some flow of air happening. But snoring is often followed by a complete cessation of air leading to a drop in oxygen levels, says Nangia. “This happens multiple times in the night resulting in [a delay in the oxygen] reaching the various organs of the body including brain, heart, kidneys,” he says. “It can have a plethora of implications on the human body.” The obstruction to the airflow could be due to various causes, including laxity of the muscles at the back of the throat, which become sloppy and collapse inwards to block the passage of air during sleep, he adds. 

“Other causes could be anatomic variations like bulky tongue, enlarged nostrils or uvula, and a lower jaw pushed backwards.’’ OSA is more common in men than in women. Women during pregnancy and after menopause are at a higher risk of OSA. Increasing age, obesity, particularly upper body adiposity, diabetes, alcohol or sedative use and smoking are also predisposing factors for OSA. Loud, habitual snoring and noisy breathing in all sleeping positions are the most common symptoms of OSA, says Nangia. “It is usually associated with fragmented sleep, frequent awakening at night, urge to pass urine during the night, choking sensation during sleep, tossing and turning in bed, jerky leg movements, morning headache and dozing off during the day at the slightest opportunity,” he says. “OSA is a significant contributor to road accidents as well.” The impact of OSA is not just limited to disturbed sleep―it could lead to hypertension, cardiac issues, treatment-resistant depression, dementia and more. “Such patients are more likely to have complications after major surgery as they are prone to breathing problems, especially when sedated and lying on their back,” says Nangia. OSA could manifest in children with non-specific symptoms like poor learning, attention deficit or hyperactivity disorder and complications like neurocognitive impairment and behavioural problems. The gold standard treatment for OSA is continuous positive airway pressure therapy. Manchanda has been using a CPAP machine ever since he was diagnosed with OSA. “Now I get eight hours of uninterrupted sleep,” he says, “and I wake up more refreshed.”

CIRCADIAN RHYTHM DISORDER

Out of rhythm: Mahesh K.C. was troubled by sleeplessness, oversleeping and fatigue. He was diagnosed with circadian rhythm disorder.Out of rhythm: Mahesh K.C. was troubled by sleeplessness, oversleeping and fatigue. He was diagnosed with circadian rhythm disorder.

Mahesh K.C., an IT professional from Bengaluru, works different shifts through the week and frequently travels abroad. He drinks and smokes occasionally. The 36-year-old would often complain of sleeplessness, oversleeping and fatigue. He was diagnosed with Circadian Rhythm Disorder (shift work disorder and jet lag), after taking his medical background and physical assessment into account. Circadian Rhythm Disorder includes either trouble falling asleep, waking up in the middle of the night, or getting up too early and having trouble going back to sleep. Mahesh required counselling, lifestyle modification and proper drug initiation to get his life back on track. 

Jet lag can strike you when you travel across different time zones. “Daytime sleepiness, sleeplessness at night, headache, appetite loss, digestive problems, restlessness or moderate depression are all indications of jet lag,” says Dr Sudharshan K.S., consultant pulmonologist at Fortis Hospital, Bengaluru. Changing time zones could disrupt your sleep, leading to circadian rhythm disruptions. Circadian rhythm disorders are caused by the body’s internal clock differing from the time in the new time zone. “Depending on how quickly our internal biological clock adjusts to new external changes, jet lag is typically just temporary,” says Sudharshan.

Shift work can also disrupt your circadian rhythm. People who work on night shifts on a regular basis or switch between shifts can have long-term disturbances that could impact their social and physical well-being. People who regularly work the night shift must get used to napping during the day and being awake and aware at night, suggests Sudharshan.

RESTLESS LEG SYNDROME

Restless, sleepless: Dr Bhupesh could not sleep because of the urge to move his legs. He has restless leg syndrome.Restless, sleepless: Dr Bhupesh could not sleep because of the urge to move his legs. He has restless leg syndrome.

When sleep eludes him, Dr Bhupesh whiles away the hours imagining stories or watching YouTube. Sometimes, the critical care specialist from Pauri Garhwal reads books to fall asleep. But nothing seems to work. The 47-year-old suffers from Restless Leg Syndrome (RLS), also known as Willis-Ekbom disease. “RLS is a common sensorimotor neurological disorder characterised by an urge to move the legs due to unpleasant sensations,” explains Dr Sanjay Pandey, head of neurology, Amrita Hospital, Faridabad. The symptoms are usually worse in the evening. “It takes me around an hour or even longer to fall asleep,” says Bhupesh. He cannot sleep through the night because of the urge to move his legs and hardly wakes up refreshed. There are times when he has had to request for an exchange of duty.

Due to missing and interrupted sleep, he had severe headaches a few years ago and was put on prophylactic treatment. Prophylactic drugs can be nauseating. “I’d still take it because missing a single dose meant missing a night’s sleep,” he says. RLS progresses slowly. “Initially, only my lower limbs were involved,” says Bhupesh. “Later on, I had unpleasant sensations in my upper limbs as well.” RLS is twice as prevalent in women than in men. In more than 50 per cent patients, positive family history is reported. “The strong familial component has led to decades of genetic research in RLS and now it is considered a complex genetic disease,” says Pandey. Bhupesh’s mother and a maternal uncle, too, had RLS.

In 85 per cent of patients, sleep disturbances with periodic limb movement (PLM) are reported. The reported prevalence of RLS during pregnancy ranged from 11.3 per cent to 19 per cent and is reported to be highest in the third trimester. “Also, in many studies, the prevalence of RLS is reported to be strongly associated with the number of children that a woman had given birth to,” says Pandey. “These studies should be replicated in India, considering the high birth rate in many parts of the country.”

Some of the risk factors for RLS include Parkinson’s disease, peripheral neuropathy, cardiovascular disease, diabetes, arterial hypertension and depression. Lower levels of serotonin, a neurotransmitter, can also cause RLS. Also, in some conditions such as iron deficiency anaemia, renal insufficiency and pregnancy, RLS can severely affect both the health condition and quality of life, says Pandey. “The role of iron therapy in the management of RLS is interesting and important in the Indian context, where iron deficiency anaemia is more prevalent, especially in pregnant women,” he says. “In the long term, most patients report inadequate treatment response.” The diagnosis of RLS remains clinical only. In patients presenting with symptoms of PLM, polysomnography (sleep study) may be required. “Formerly, the dopaminergic treatment was considered to be the first line. However, recent studies have shown that they are associated with a serious worsening of symptoms known as augmentation,” says Pandey. Drugs like pregabalin, gabapentin, opioids have provided better treatment options. Yoga helps relieve RLS symptoms, says Bhupesh. “Since I started doing yoga, my sleep quality has improved a lot,” he says, “and dystonia (a movement disorder causing the muscles to contract involuntarily) has gone completely.”

NIGHTMARES

Hamlet was haunted by “bad dreams”. So was Jay, a 17-year-old university student. His dreams were vivid. They were mostly about being stared at by a dead dog and a man dying of starvation. “The dog had monstrous and gothic features,” he recalls. Jay would dread going to bed and would stay up as long as he could.

As sleep deprivation started taking a toll on his health, Jay sought help. Psychological testing revealed that while taking the train to college, Jay had seen the dead body of a starved man at a railway station. “When he reached college, he again encountered the dead body of a dog who had died due to an infection. Since that day, he started having nightmares,” says Dr Manish Kumar Verma, professor of psychology, School of Humanities, Lovely Professional University, Punjab.

Systematic desensitisation and thought restructuring helped Jay get rid of his nightmares. “The main object of fear was identified as the death of the dog,” says Verma. “A hierarchy of fear was constructed using SUDS (Subjective Units of Distress Scale).” Jay was then taught box breathing, a deep breathing technique wherein you breathe in for four seconds, hold, breathe out and then hold for the same number of counts. He was also taught to redefine his thoughts for the dog and transform his feelings of guilt and fear into sympathy.

In our everyday life, we come across various scenarios that have an impact on our well-being. “Emotionally sensitive individuals are hit harder than their counterparts,” says Verma. “Especially individuals who lack immediate family and peer support after a traumatising incident.” The fear of being ridiculed or labelled as vulnerable often prevents them from sharing their concerns with others. “Letting your emotions out and sharing your concerns with your loved ones are very essential for maintaining mental health and well-being,” says Verma.

HYPERSOMNIA

Waking up tired: Danielle Klaus Hulshizer with her husband Scot. She has hypersomnia.Waking up tired: Danielle Klaus Hulshizer with her husband Scot. She has hypersomnia.

Danielle Klaus Hulshizer, a grade 1 teacher from Alpharetta, Georgia, does not hear the alarm ring in the morning. Her husband, Scot, has to force her out of the bed. Danielle, 43, suffers from hypersomnia. Sleep is not restorative for people with this condition. “They could sleep for two days straight and still be just as tired the following day,” says Scot, who has worked with the Hypersomnia Foundation in the US. Hypersomnia often manifests as inability to stay awake and consequently doze off in the middle of situations when one should be awake, such as at work, while driving, and in social circumstances, says Dr Lancelot Mark Pinto, consultant pulmonologist and epidemiologist, P.D. Hinduja Hospital and MRC, Mumbai. “We usually diagnose this as a medical condition if it persists for more than three months,” he says. It is important to ensure that the excessive daytime sleepiness is not merely a reflection of poor sleep at night, which is a common cause.

One of the major elements of hypersomnia is brain fog. “Stimulants can keep you awake, but the cognitive issues remain unsolved,” says Scot. “For instance, being unable to find the right word or slower processing of information. Brain fog is similar to coming out from under general anaesthesia. It is virtually identical to the cognitive symptoms of ‘long Covid’. Individuals with hypersomnia have always suffered with this to varying degrees.” Most trials on patients with hypersomnia, he adds, have focused on tackling cognitive issues. Certain disorders causing hypersomnolence such as narcolepsy, Klein Levin syndrome and idiopathic hypersomnolence have a genetic component, says Pinto. Hypersomnia caused by genetic conditions is often treated with a combination of rigorous sleep hygiene and stimulant medications during the day. Scheduled naps during the day have also shown to help such individuals. Epworth sleepiness scale, a questionnaire easily available online, is a useful tool for those suffering from excessive daytime sleepiness. Pinto says ensuring good sleep hygiene is the first step toward knowing the cause of the hypersomnolence. A good sleep hygiene includes sleeping at the same time every day for at least eight hours, avoiding caffeine/nicotine intake and avoiding bright lights or devices at night. Also, one should rule out psychiatric and medical conditions or medications. Danielle has tried a number of monitoring devices like wearables and an Apple Watch. She is grateful to have had the opportunity to have been part of several experimental treatments. But looking back, she says they tend to wane in efficacy over the years. She, however, hopes that someday she will be able to lead a normal life.

INSOMNIA

Elusive sleep: Sudha was on sleeping pills for years before starting treatment for insomnia.Elusive sleep: Sudha was on sleeping pills for years before starting treatment for insomnia.

Sudha, 58, from Mysuru would get anxious when sleep eluded her. “I used to have severe headaches hampering my productivity,” she recalls. She complained of both sleep onset and sleep maintenance for years and was on several sleeping pills. Despite taking the pills, she would barely get six hours of sleep. “And that too was not restful. I wish no one had to face this trauma,” she says. With every passing night, she got anxiety on whether she would get sleep or not. The anxiety was a perpetuating factor for her insomnia, and it further led to depression.

Sudha saw quite a few doctors who prescribed sedatives. When those didn’t work, she visited Dr Satyanarayana Mysore, head of pulmonology, Manipal Hospital, Bengaluru. “We went through insomnia 3P protocol. There are sleep questionnaires available but are rarely used in India. Some of them are quite helpful in looking at predisposing, precipitating and perpetuating factors and other risk factors for insomnia,” says Mysore. After a detailed evaluation, Sudha underwent a sleep study. “In this particular sleep study, we looked at the amount of dream sleep vs non dream sleep,” says Mysore. “All the three stages of non-dream sleep were looked into, [as were] any factors that increased the arousal response in the brain cortex and whether there was any restless leg syndrome, fragmentation of sleep and effect of medications.” The sleep study is performed in conjunction with the clinical profile of the patient and also the psychological history that would have been elicited. Sudha’s sleeping pills were tapered down. “Non-pharmacological steps that are very crucial including sleep restriction therapy, management of insomniac spells at night, sleep hygiene measures and avoiding daytime sleepiness were all discussed,” recalls Mysore. Advances in management of insomnia offer much hope for people with insomnia. “Now there is a standardised approach which was not there in the past,” says Mysore. “Sleep psychologists can help those with insomnia. Questionnaires are good enough to reveal perpetuating or precipitating factors. Polysomnography is now getting refined. Medications, cognitive behavioural therapy, stimulus control strategy, desensitisation therapies and behavioural modification programmes are also offered to patients with insomnia.” Before prescribing medicines, a proper evaluation needs to be done, says Mysore. “It will reveal whether the patient needs lifestyle changes and dietary and weight loss strategies,” he says.

https://www.theweek.in/health/cover/2022/11/25/sleep-disorders-problems-causes-solutions.html

Wednesday, 23 November 2022

People having trouble sleeping should try exercise, study suggests

From news-medical.net

The vast majority of people have trouble sleeping from time to time. However, 10 to 20 per cent of the population struggle more than the rest of us and have serious long-term sleep problems.

Many people who struggle with insomnia sooner or later resort to some form of sleeping aid. However, one study of more than 34000 adults would suggest that some of them should exercise instead.

"We've observed that people who are in better physical condition have a lower risk of taking prescription sleeping pills." - Linda Ernstsen, Associate Professor, Norwegian University of Science and Technology's (NTNU) Department of Public Health and Nursing 

The results of the recent study have now been published in Mayo Clinic Proceedings.

Linked health data to prescriptions

The researchers reviewed participant data in Norway's large Trøndelag Health Survey (The HUNT study). A total of 240000 people from Trondheim have taken part in the survey since it began in 1984. Four survey rounds have been carried out to date.

The health survey enables researchers to follow how people's health evolves over many years. This time they linked the HUNT data to information from the Norwegian Prescription Database. The participants in the third HUNT study (2006-08) were tracked until 1 January 2018.

"Almost 5800 of the participants received their first prescription sleep medication during the study period," says Ernstsen.

This means that approximately 17 per cent of the participants' sleep issues were serious enough to warrant a prescription from their doctor. But the participants who were in the best condition used fewer of these prescription drugs.

Men benefit the most

"These findings suggest that being in physically fit can also help you sleep better," Ernstsen says.

Unfortunately, the beneficial effect of exercise is stronger for men than for women. The findings show that the fittest men had a 15 per cent lower risk of needing drugs for troublesome sleep issues.

"The corresponding percentage risk for the fittest women was much lower. But women who struggle with sleep can still benefit from getting in better shape," says Ernstsen.

The extensive study follows the adult population over a long period of time. The researchers therefore conclude that these findings should influence the sleep advice that doctors give to their patients.

"Our findings support the idea that improving or maintaining fitness can be an effective alternative for preventing sleep problems," says Ernstsen.

https://www.news-medical.net/news/20221122/People-having-trouble-sleeping-should-try-exercise-study-suggests.aspx

Monday, 21 November 2022

7 Sleep-Ruining Habits You Need to Cut Out ASAP

From cnet.com

These are the most common factors that can negatively affect your sleep quality 

You know the feeling after a bad night's sleep. Poor sleep not only makes you feel groggy and cranky, but you have less energy throughout the day. And that's not to mention the several long-term health risks caused by bad sleep, such as weight gain, weakened immunity and memory issues. Simply put, sleep is critical to overall health. It's key to reducing stress, improving your mood and functioning at a high level each and every day. 

CNET Sleep Tips logo

However, in certain seasons of life, sleeping through the night can be difficult. I'd need way more than two hands to count the number of restless nights I've spent waking up several times before morning. And I'm not alone in this frustrating sleep disturbance -- one study showed that 35% of Americans woke up at least three nights a week.

If sleep is so critical, why can it be difficult to sleep through the night without waking?

Waking up in the night is a form of insomnia, and it can be caused by anything from stress to eating spicy foods too close to bedtime. While insomnia can sometimes be a serious problem needing medical attention, its causes can also often be treated with simple lifestyle changes. Here are seven reasons why you may not be sleeping through the night, and what to do about it. Hopefully, you'll be back to feeling well-rested in no time. 

Middle-of-the-night bathroom trips 

Man in night clothes running to toilet

Running to the restroom is no way to spend the middle of the night.

Getty Images

One common cause of interrupted sleep is night-time bathroom trips. Most people wake up throughout the night to go relieve themselves, but if you stay awake for too long after, it can disrupt your sleep cycle. Causes of this frustrating phenomenon range from simply drinking too much water to more serious complications, including diabetes.

If your bladder wakes you up at night, first try to cut down on evening fluid intake. Don't drink anything for two hours before bedtime, especially alcohol or any caffeinated beverages. Alcohol and caffeine are both diuretics, meaning they make your body lose more water, and you have to take more bathroom trips.

Also, if you're on a diuretic medication, like the ones used to treat blood pressure, this could be the culprit of more frequent urination. Night-time urination can also be a symptom of a UTI or diabetes. If cutting down on fluid intake doesn't help with your problem, you may want to take a trip to the doctor to rule out these problems.

A high thermostat 

One easy-to-fix culprit of night-time awakening is simply that your room, or internal body temperature, may be too warm. Your body temperature fluctuates throughout the day -- when it rises in the morning and early afternoon, you become more alert, and as it falls at night it signals that it's time for bed. If your room is too warm in the middle of the night, your body might think that it's time to be awake and alert. Plus, if it's hot, you could wake up with night sweats, and no one likes being jolted awake by sticky sheets. 

If you live in a warm area and don't have the luxury of simply turning on air conditioning, there are things you can do to cool down at night. Taking a cold shower, using a bedroom fan and putting your sheets in the freezer for a little bit before bed can all help. 

Snoring or sleep apnoea

Young man wearing a CPAP mask in bed

If you have sleep apnoea, breathing machines can help you get your life back.

Somsak Bumroongwong/EyeEm

Another cause of night-time awakening is snoring. Snoring can be harmless (besides the noise that wakes up your partner), but frequent intense snoring could be a sign of sleep apnoea -- a medical disorder where breathing starts and stops throughout the night. If you wake up with a dry mouth or wake yourself up by snoring loudly, or your partner tells you that you stop breathing in the night, you may have sleep apnoea . Sleep apnoea is no fun -- it causes restless nights, daytime fatigue and a host of other health issues stemming from long-term sleep deprivation.

A doctor will help decide the best course of treatment for you, including the use of breathing machines, lifestyle changes such as losing weight and maybe surgery. 

Untreated anxiety or depression

Woman with an anxious expression sitting up in bed

Worrying about the next day can keep you up at night.

Getty Images

Mental health and sleep have a cyclical relationship -- anxiety and depression can worsen sleep quality, and sleep deprivation worsens mental health. It can be hard to escape this loop, especially when sleep deprivation comes along with a lack of motivation.

If you wake up during the night, anxious racing thoughts can make it impossible to fall back asleep. Plus, depression has been strongly associated with waking up too early and being unable to drift back off.

For people who experience both anxiety and sleep disturbances, cognitive behavioural therapy has shown to be effective at treating both. CBT instills lifelong strategies for managing mental health and targets the root of the behaviour rather than the symptoms. Nutritional and herbal supplements have also been suggested to be helpful in treating anxiety disorders. 

Other methods of relaxation and stress relief may be helpful, such as meditation, exercise and finding time for meaningful hobbies. If anxious thoughts are keeping you up, try jotting down a to-do list before you doze off. That way, you can forget about what you have to do tomorrow until the morning actually comes. 

Scrolling on your phone 

Closeup of a woman using a phone while lying in bed in a dark room

Scrolling through Instagram may feel relaxing, but it's really keeping you from a good night's sleep.

Alessandro De Carli/EyeEm

If you've ever found yourself frantically checking emails before bed, you're not the only one, especially if you're part of a younger crowd. Four out of 5 teens sleeping with their phone in the room, and countless adults do as well. Many people admit they check a mobile device after they've gone to bed. 

The artificial blue light emitted from screens may delay your circadian rhythm and suppress melatonin, a natural chemical that tells your body it's time to sleep. When you stare at your phone right before bed, it causes your body to wake up and become more alert. Your natural rhythm is disrupted, and you're much more likely to wake often throughout the night and experience a lower quality of sleep. 

There's a simple fix to this blue light phenomenon, though it's not easy: Don't use your phone or computer right before bed. Two hours before you want to fall asleep, put all the screens away and focus on relaxing activities, like reading, light cleaning and spending time with loved ones. If you use your phone as an alarm, buy a cheap clock to use instead so that you can leave your phone outside of the bedroom for the whole night.

Heartburn or indigestion

Man sitting on the edge of a bed holding his queasy stomach while a woman sleeps behind him

Heartburn usually gets worse when you lie down.

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Here's another yucky one -- according to one source, 14% to 20% of Americans experience heartburn at least once a week, and 70% to 75% of those people have it at night. Night-time heartburn can wake you up with a burning or choking sensation in your throat, and the pain and discomfort makes it hard to fall back asleep.

Common culprits of heartburn are spicy foods, chocolate, citrus and alcohol. If you can't narrow down what's causing your indigestion, try keeping a food journal along with noting your symptoms. You can eliminate various suspects from your diet to find out what's causing you discomfort. Once you figure it out, try to avoid this food as much as possible. You'll thank yourself for it in the morning.

Heartburn may be simply diet-related, but it could also be an indicator of a relatively common disorder known as gastroesophageal reflux disease, aka GERD or acid reflux. People with GERD typically experience heartburn, choking and coughing more often while lying down at night. If your symptoms are more severe or you think you may have acid reflux, seek medical attention and treatment.

Alcohol or nicotine before bed

Person with a cloud of smoke in front of their face

The nicotine in e-cigarettes can also keep you up.

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Many people turn to alcohol to relax, but it disrupts your rest once you've fallen asleep. Alcohol increases a chemical in your brain, adenosine, that helps you fall asleep. However, the rush of that chemical subsides as quickly as it came, and you wake up before you feel rested. A nightcap can also cause bathroom trips during the night. Another unfortunate consequence is that alcohol relaxes your throat muscles, leading to increased snoring, which can also wake you up.

While smoking cigarettes or vaping can similarly be a calming mechanism, it also hinders your rest. Nicotine is a stimulant, so it disrupts your circadian rhythm and makes your body feel more alert throughout the night. Also, it has been suggested that smokers experience nicotine withdrawal while asleep, leading to more sleep disturbances.

Juul e-cigarettes have been painted by some as a healthy alternative to cigarettes, but the high nicotine content in in a vaporizer will likely keep you tossing and turning throughout the night.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

https://www.cnet.com/health/sleep/7-sleep-ruining-habits-you-need-to-cut-out-asap/

Saturday, 19 November 2022

How to Battle Insomnia ─ 5 Alternative Ways to Sleep Better

From vergecampus.com

Insomnia is a common sleep disorder that can make it hard for you to fall asleep. It can also make it difficult to stay asleep at night or cause you to wake up and not be able to get back to sleep.

If you are suffering from insomnia, you may feel tired even after you wake up. Not getting enough sleep can leave you feeling restless and cause fluctuations in mood. Moreover, it can also negatively impact your health, work performance, and quality of life.

Most adults commonly need around 7 to 8 hours of sleep every night to be able to live a healthy life, however, it often varies from person to person. Some common causes of insomnia include high-stress levels, hectic work schedules, poor sleep habits, mental health disorders, daily intake of certain types of medications, some medical conditions, pre-existing sleep-related disorders, and excessive intake of caffeine, nicotine, alcohol, etc.

There are certain ways in which you can deal with insomnia. With the help of certain medicines and therapy, you can get back to a healthy sleep schedule. In addition to that, you can also try these alternatives to battle insomnia once and for all.

5 Alternative Ways to Battle Insomnia

Source: aspacebetween.com.sg

1. Hypnotherapy

Hypnotherapy is an age-old technique to effectively deal with insomnia. You can club hypnotherapy sessions along with medicine and therapy to get quicker and more lasting results. Hypnotherapy in London is a popular choice to battle problems like insomnia, anxiety and stress. Hypnotherapy is essentially used to help you to access your subconscious and identify the exact reasons why you cannot sleep.

This form of therapy is usually done by a licensed hypnotherapist who will help you put yourself into a trance-like state. Once this state has been achieved, they will use positive suggestions to induce sleep-related changes. These changes may include reducing your overall anxiety about insomnia, developing a better sleep schedule and practising better sleep hygiene. Moreover, hypnotherapy will also help you stick to lifestyle changes.

2. Acupuncture

Acupuncture is a traditional Chinese alternative treatment that can help deal with a variety of issues including insomnia. The process of acupuncture usually involves the insertion of very fine needles into the skin. Sometimes, they are used in combination with an electrical stimulus or with heat produced by burning specific types of herbs.

These needles are inserted into the skin at specific acupuncture points that target symptom relief for different types of issues. Similarly, when we are dealing with insomnia, the needles are inserted into specific areas that influence sleep. While acupuncture does not guarantee complete symptom relief, it does have significant effects in improving sleep quality in people with insomnia.

Source: lifehack.org

3. Practising Mindfulness and Meditation

One of the reasons why people have sleep troubles is because they are plagued with intrusive thoughts right before falling asleep. Similarly, those suffering from insomnia may also have increased muscle tension in their body, causing them to have sleep issues.

There are certain techniques like relaxation, meditation and mindfulness that can help deal with these issues. These techniques are aimed at relaxing the muscles and quieting the mind and are incredibly effective for people with insomnia. Moreover, these techniques are incredibly easy to learn and practise regularly. If you regularly practise relaxation and meditation, your body will start producing higher levels of melatonin which will in turn help you fall asleep.

4. Exercise

Studies have shown that regular exercise induces deep sleep in young adults. Regular exercise also helps improve sleep patterns in older adults. Moderate to low-impact exercise done regularly for a minimum of 3 days a week for 30 minutes can lead to two massive improvements in sleep disorders.

Running, walking, cycling or jogging are simple exercises that can be incorporated into your daily routine. Low to moderate tai chi as well as certain yoga practices can improve sleep quality in older people. However, you should avoid exercising 3 to 4 hours before bedtime to avoid any interruption with sleep.

Source: yogabasics.com

5. Herbal Supplements

An alternative way that can help you effectively battle insomnia is taking herbal supplements. However, it is always advised to consult a doctor as herbal supplements can react with certain medications and cause harm to your health.

Some herbs like valerian root and chamomile work wonders for alleviating sleep problems. Valerian root is known for its effects in helping people fall asleep and stay asleep, however, it is not safe for pregnant women or children. Chamomile is commonly used to treat insomnia and has no known side effects.

Another herb you might want to try is Ashwagandha. The leaves of Ashwagandha contain triethylene glycol which has positive effects on REM sleep. This herb can help you fall asleep faster and also improves the quality of sleep.

In Conclusion

Insomnia can be hard to battle. It can also lead to numerous health issues and needs to be treated. While you may have traditional therapy and medication to help you, with these alternatives, you will be able to deal with your sleep issues faster.

https://vergecampus.com/how-to-battle-insomnia/