Study reveals health implications of the nation’s digital addiction

From hippocraticpost.com

Anxiety, insomnia, eye problems and headaches are just some of the symptoms the majority of Brits have admitted to experiencing due to their ‘addiction’ to digital devices, new research reveals.

Among the adults polled, the most common ailments suffered after using digital devices include eye strain (78 per cent), headaches (76 per cent), poor sleep (76 per cent) and neck ache (75 per cent). More worrying still, the research revealed a significant psychological impact on tech users with 67 per cent confessing to experiencing insomnia and 68 per cent having suffered from anxiety.

The study, commissioned by Bayfield’s Opticians and Audiologists, was undertaken to understand more about the physical and psychological impact technology is having on our health. It revealed most UK adults have experienced a negative impact on their health as a result of using digital devices, with people saying they use their smart phone (29 per cent), television (20 per cent), laptops (12 per cent) and games consoles (9 per cent) too much. More than one in 10 people (12 per cent) also admitted to being ‘addicted’ to their smart phone, saying they feel compelled to use it even when they don’t want to.

The research also found that younger generations suffer most, with 90 per cent of those aged 18-34 experiencing poor sleep and headaches, 86 per cent experiencing eye strain and 84 per cent suffering from anxiety after using a digital device.

Mark Shelton, Optometrist and Head of Clinical Development at Bayfield’s Opticians and Audiologists, comments: “Technology is good for many things, but it can be a real issue for our health, particularly when it comes to our eyesight – which this data demonstrates.

“Digital eyestrain leads to dry eyes as we don’t blink as frequently when we’re looking at a screen. It can also put an extra burden on the muscles which help the eyes to focus – which can have a more lasting impact on our eye health.

“There are also other more gradual health implications we can encounter such as carpal tunnel syndrome (CTS) which causes numbness and pain in hands and is often caused by typing, bad posture from craning our necks over smartphones and computers and hearing loss due to exposing our ears to loud volumes, which is exacerbated with the growing usage of earbuds and headphones.

“Often, the damage caused by overusing devices happens gradually and may not be noticeable at first – however its often non-reversible, which is why it’s important for people to know how to manage their digital activities.

“There are some practical steps we can take to reduce the risk of developing these symptoms such as taking regular breaks away from screens, reducing the brightness and volume settings on monitors and while it sounds like an obvious one – blinking often to prevent dry eyes. Also discussing any health concerns with a medical professional to get a diagnosis and additional treatment and support where required as persistent symptoms like headaches can be a sign that we’re experiencing changes to our vision that needs managing.

“But prevention is better than cure. As a nation we need to be aware of, and effectively manage our tech usage to avoid the array of health implications which come hand in hand with this digital addiction which is impacting so many of us.”

https://www.hippocraticpost.com/addiction/study-reveals-health-implications-of-the-nations-digital-addiction/ 

Suffering From Insomnia? Try 6 Foods For Better Sleep

From slurrp.com

A lot of people these days suffer from Insomnia, but did you know that proper intake of essential nutrients like zinc, calcium, magnesium can help you sleep better? If you too having a hard time in sleeping, here are 6 foods that can help as per nutritionist Lovneet Batra. 

Insomnia has become a common problem these days. Blame the diet or poor lifestyle, a lot of people suffer from insomnia which is a common sleep disorder, creating trouble in falling asleep, staying asleep, or getting a quality sleep. Not being able to sleep properly can lead to so many health issues. But are medicines the only way to get rid of it? Well, there are some foods too that can help. Here’s what nutritionist Lovneet Batra has to say about it. 

Nutritionist Lovneet Batra, through her Instagram post, said, “essential nutrients such as magnesium, calcium, zinc, and certain B vitamins help with sleep symptoms. The essential amino acid tryptophan must be converted by the brain into serotonin. Serotonin is in turn converted to melatonin. Low levels of melatonin and serotonin can lead to insomnia and other sleep disorders. She added, “Insomnia is a serious health issue that affects people worldwide. So, before reaching for the bottle of sleeping pills, know that there are few foods to help you sleep better”. 

Wanna know what these foods are? Here you go! 

Warm Milk 

Milk is quite known for its high nutritional value but what a lot of us didn’t know was that drinking a glass of warm milk can prevent insomnia too. As per nutritionist Lovneet Batra, the compounds in milk, specifically tryptophan and melatonin can help you fall asleep. 

Walnuts 

Just like another nut, walnuts are also a powerhouse of minerals and nutrients. According to nutritionist Lovneet Batra, walnuts can improve sleep quality because of their melatonin content. Besides, walnuts also comprise of fatty acids which also contribute to better sleep.  

Barley Grass Powder 

Rich in potassium, GABA, magnesium, tryptophan, calcium as well as other compounds, barley grass powder contains so any sleep-promoting compounds which can help you sleep better and thus, can eventually prevent insomnia. 

Banana 

This humble fruit is loaded with the goodness of fibre and so many essential nutrients. Little did we know that this fruit can also be beneficial for those suffering from Insomnia. As per nutritionist Batra, bananas are rich in sleep-promoting nutrients like tryptophan, magnesium, vitamin B6. Potassium and carbs. All these compounds can help in better sleep. 

Roasted Pumpkin Seeds 

We all know how healthy pumpkin seeds are, but did you know that they can help in insomnia too? According to nutritionist Batra, pumpkin seeds are an excellent source of tryptophan, an amino acid which promotes sleep. Besides, the zinc, copper, and selenium content in pumpkin seeds also helps. 

Soaked Chia Seeds 

Whenever it comes to weight loss, chia seeds always find their mention. What we didn’t know was that these little seeds could help in providing us with better sleep too. Chia seeds when consumed soaked, help in the regulation of sleep patterns by improving the mood. Thanks to tryptophan present in it. 

If you too are having a hard time sleeping, give these foods a try! 

https://www.slurrp.com/article/suffering-from-insomnia-try-6-foods-for-better-sleep-1687887190788 

A Simple Trick for Beating Insomnia

From psychologytoday.com

By Eric Haseltine

Lessons from a chronic insomniac who finally learned how to sleep

KEY POINTS

• Insomnia is aggravated, paradoxically, by trying too hard to fall asleep.
• Thus, experts recommend healthy sleep hygiene habits that replace obsessive thoughts about insomnia.
• When sleep hygiene isn't enough, a simple trick for distracting your brain from sleep anxieties could work.

“Your biggest problem falling asleep,” my doctor observed, “is your anxiety about falling asleep.”

I’d been struggling for years with insomnia, and my physician’s insight seemed right on target. Each night, when my head hit the pillow, I’d try to relax but obsessive thoughts would creep in. “What if I can’t sleep again? I’ll be a zombie tomorrow. I’ll get sick. Sleep deprivation could trigger yet another horrible bout of my recurring depression.”

How could anyone sleep with those anxieties buzzing around their brain?

Recognising this vicious-circle nature of insomnia, sleep experts advise insomniacs not to perseverate on their fears, but to stop trying to sleep, get out of bed (so the brain does not permanently link the bed with sleep problems), and put anxious thoughts aside by reading a book or engaging their brain in some other absorbing activity incompatible with obsessive thoughts.

Sleep experts also recommend keeping a regular schedule, not eating too late, filtering out blue light at night that tricks the brain into thinking it’s still daylight, cutting down on caffeine and alcohol, getting therapy for stress, engaging in regular meditation, and getting regular exercise.

I more or less followed all of this advice and, being a neuroscientist familiar with what chemicals do to the brain, also avoided drugs and supplements such as melatonin and herbs.

But I still routinely struggled to get to sleep and stay asleep.

The really nasty part of having this kind of problem is that, the harder you try to solve it, the more power you give it, and thus the more the problem persists. Paradoxically, I sensed that the solution lay in not trying to solve my insomnia, in order to rob it of its power.

So, I gave up the struggle and...drum roll...still suffered chronic sleep problems.

When I shared all this with my father shortly before his death, he revealed that he had also suffered chronic insomnia years before I was born, but had stumbled on to a simple trick that almost always worked for him.

The life-changing discovery arose from his enduring interest in visual perception. Although he was a rocket scientist, Dad read every research article he could on visual psychophysics and physiology. One night at bedtime, after reading an article on phosphenes—the random blotches and tiny speckles of light you see when you close your eyes or in total darkness—he started paying close attention to his own phosphenes, relishing the idea that he was directly visualizing random, normal “resting” activity of individual neurons in his brain’s visual pathway.

But, night after night, his attempts to carefully study his phosphenes were frustrated because he kept falling asleep before noting anything of interest.

Then it hit him. After years of failing to overcome insomnia, he had finally found a “cure” in the tiny speckles of light produced by the spontaneous activity of his visual neurons. After discovering it, this simple trick had been getting him to sleep for over 50 years, because, he theorized, it gave his brain something to do other than obsessing about insomnia.

“You can never tell your brain not to do something,” he observed, “because it will inevitably do exactly that thing in its attempt to avoid doing it." But focusing on phosphenes, which, unlike thoughts, never come and go but are ever-present, Dad reasoned he could actively do something incompatible with worrying, by informing his brain that he was doing it out of pure scientific curiosity, not fear of insomnia.

Naturally, I tried the same trick the very night my dad revealed it and it worked that night, and almost every other night up to the present, but in a very different way than it did for my father. While I was “looking” at my phosphenes, I began to have waking visual hallucinations that perceptual psychologists call “hypnagogic images.” These images, which possess a clarity somewhere between images in a dream and real images seen with my open eyes, are quite normal and healthy, and experienced by most people just before they fall asleep. My hypnagogic images come in short flashes, but some people experience them as fragments of a visual narrative, or even “hear sounds” or “feel touch” accompanying the images. Hypnogogic images, for me, are three-dimensional objects like horses, fences, tables, landscapes, and…for some weird reason, fruits and vegetables.

Over the years, I’ve refined the technique of summoning sleep-producing hypnagogic images without my brain noticing what I’m doing long enough to start obsessing about what I’m doing. The key to success, I’ve learned, is to say, “Now, see here brain, I’m not trying to fall asleep, but simply watching the light-speckled curtain of darkness in front of me, waiting for visual 'visitors' to poke through the curtain of darkness so I can greet them.”

My brain has always been satisfied with that explanation, and, deprived of anything to worry about, quickly turns off, taking me along with it.

I hope gazing at phosphenes or waiting for hypnagogic visitors from the darkness works for you too, in case you need fresh ideas for beating insomnia. But if these tricks for tricking your brain fail, keep looking for other techniques that might succeed for precisely the reason that they—like my nightly wait for hypnagogic images—do not try to succeed.

https://www.psychologytoday.com/intl/blog/long-fuse-big-bang/202306/a-simple-trick-for-beating-insomnia 

5 effective ways to fight insomnia without medication

From mediarunsearch.co.uk

Insomnia is a common problem that affects sleep quality and general health. Let’s take a look at some effective strategies to combat insomnia. In addition, we will introduce an innovative approach with applications that can improve sleep quality without the need for medication. Enjoy a restful night and wake up refreshed!

How do you sleep better without medication?

Here are some great tips for a better night’s sleep:

Establish a bedtime routine

Having a regular bedtime and wake-up routine helps train your body into a more stable, restful sleep. Always try to go to bed at the same time, so your body will gradually get used to it.

Create an environment conducive to sleep

Make sure your bedroom is dark, quiet, and the right temperature to encourage relaxation and rest. Also, make sure your bed is comfortable, the more comfortable you are, the easier it will be to fall asleep.

Avoid stimulants before bed

Avoid consuming caffeine, alcohol, and eating heavy meals before bed, as this may affect sleep quality.

Practice relaxation techniques

Try relaxation techniques like meditation, deep breathing and stretching to calm your mind and relax your body before bed.

Use apps to improve sleep

The Sleep Reset app is excellent for improving sleep because it provides relaxing sounds and guided and monitored meditations to fight insomnia naturally.

Eating a healthy diet, getting regular physical exercise, and avoiding using smartphones or electronic devices before bed are simple ways to achieve this goal.

Remember that each person is unique and may react differently to the strategies mentioned. If insomnia persists, it is important to seek medical advice for a proper diagnosis and individualised treatment plan.

https://www.mediarunsearch.co.uk/5-effective-ways-to-fight-insomnia-without-medication/

Can Melatonin Be The Cure For Your Insomnia?

From hauteliving.com

Are you tired of tossing and turning, desperately seeking a peaceful sleep? If so, you may be one of the countless individuals battling insomnia, a prevalent sleep disorder that can disrupt your nights and leave you feeling drowsy during the day. Insomnia can affect anyone, preventing you from falling asleep, staying asleep, or achieving the restful sleep you crave, regardless of the time or environment. Haute MD expert Dr. Deborah Houk provides valuable insights on the causes of insomnia and offers strategies to overcome the condition.

Insomnia: Short-term or Long-term?

Insomnia can be both short-term or long-term. Short-term insomnia may be caused by acute stress, changes in your daily routine, or alterations in your surroundings. One common trigger for short-term insomnia is traveling. Whether you’re traveling to a new time zone or just to a new place (staying in a hotel or away from your usual sleeping arrangements), it’s very easy to develop trouble sleeping. Short-term insomnia can linger for a few days or weeks. Chronic (long-term) insomnia is the type of insomnia that occurs three or more nights a week, lasting more than three months. Chronic insomnia can be caused by medical conditions like those that cause chronic pain, hormonal imbalances, or conditions that cause one to have to go to the bathroom multiple times a night. Psychiatric conditions can also lead to chronic insomnia, including anxiety, depression, obsessive compulsive disorder, and post-traumatic stress disorder. In addition, medications and drugs can cause chronic insomnia as well, as many interfere with sleep initiation and sleep quality.

                                                                             Photo Credit: Shutterstock

Why is Getting Enough Sleep Important?

Getting enough sleep is extremely important for your health. People who don’t get enough sleep are at higher risk for developing type 2 diabetes, obesity, high blood pressure, heart disease, stroke, and a variety of mental health issues like depression and anxiety. Not getting enough sleep also makes people less effective at work, irritable, and more distractible, which can have varying implications.

How Much Sleep is Recommended?

The amount of sleep you need varies with age and depends on the individual person. But as a general guide, I recommend that adults aged 18 to 60 years should get seven or more hours of sleep per night on average.

Photo Credit: Shutterstock

Diagnosing Insomnia

To diagnose insomnia, we will ask you about your sleep habits. Exploring your sleep habits will require you to keep a sleep diary. In addition, we may recommend embracing a healthy lifestyle, establishing a regular sleep schedule, and exploring cognitive behavioural therapy for insomnia. When necessary, medicines can also come in handy to help you manage your insomnia.

Melatonin: Can it Solve Your Sleepless Nights?

Melatonin is a hormone that your brain naturally produces in response to darkness. It holds the key to regulating your circadian rhythm, your body’s natural 24-hour clock, putting you into the realm of restful sleep.

The scientific community suggests that melatonin has the potential to stretch far beyond sleep. Its exact impact is still under investigation. For now, let’s focus on melatonin dietary supplements – one common pathway to replenishing this vital hormone.

According to the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016), there’s not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use. Despite this, many patients have had success improving their sleep after taking melatonin, whether this effect is purely coincidental or not, melatonin is a medication where the risk-benefit ratio is in favor of trying it out to see if it works for you.

If melatonin doesn’t help, the American College of Physicians guidelines strongly recommend the use of cognitive behavioural therapy for insomnia (CBT-I) as an initial treatment for insomnia.

Unlocking the Secrets of Serene Slumber

Embracing good sleep habits, often referred to as “sleep hygiene,” holds the key to unlocking the door to a good night’s sleep. Some habits that help you get to a revitalizing sleep experience include:

• Embrace consistency: Go to bed at the same time each night and get up at the same time each morning.
• Create a haven of tranquillity: Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices: TVs, computers, and smartphones.
• Nourish your body: Avoid large meals, caffeine, and alcohol before bedtime.
• Embrace the power of movement: Being physically active during the day can help you fall asleep more easily at night.

Let the pursuit of sound slumber begin. Once you unleash the potential of these good sleep habits recommended by Dr. Deborah Houk, you will embark on a journey toward revitalizing your nights and reclaiming your days. The path to a fulfilling and restful sleep awaits, and it starts with you.

https://hauteliving.com/hautebeauty/660688/can-melatonin-be-the-cure-for-your-insomnia/ 

Study reveals that employees who frequently engage with AI systems are more likely to experience loneliness

From eastcoastdaily.in 

As the integration of AI into various aspects of society continues to evolve, it is crucial to carefully consider the advantages and disadvantages it brings. Proactive measures are necessary to maximize the benefits of AI while mitigating potential drawbacks. According to a research study conducted by the American Psychological Association and reported by scitechdaily, employees who frequently engage with AI systems are more likely to experience loneliness, which can lead to insomnia and increased after-work drinking. The study was conducted across different countries, including the United States, Taiwan, Indonesia, and Malaysia, with consistent findings across different cultures.

Lead researcher Dr. Pok Man Tang, who has experience in an investment bank and is now an assistant professor of management at the University of Georgia, emphasizes that while AI systems offer many benefits, they also pose uncharted dangers, including potential negative impacts on employees’ mental and physical well-being. Humans are social animals, and isolating work with AI systems may have detrimental effects on employees’ personal lives.

Interestingly, the study found that employees who frequently interacted with AI systems were more likely to provide assistance to their colleagues. However, this response might be driven by their own loneliness and desire for social interaction. The research also revealed that individuals with higher levels of attachment anxiety, characterized by insecurity and worry about social connections, showed stronger reactions to working with AI systems, both positive (helping behaviours) and negative (loneliness and insomnia).

In one experiment, engineers from a Taiwanese biomedical company who frequently worked with AI systems were surveyed over three weeks. The results showed a correlation between increased interaction with AI systems and higher levels of loneliness, insomnia, and after-work alcohol consumption. However, these employees also exhibited helping behaviours towards their co-workers.

A similar experiment involving real estate consultants in an Indonesian property management company yielded the same findings. Additionally, online experiments with full-time working adults in the US and employees at a Malaysian tech company produced similar results.

It is important to note that the research findings demonstrate a correlation between work with AI systems and loneliness, insomnia, and other responses, but they do not establish a causal relationship. Dr. Tang suggests that developers of AI technology should consider incorporating social features, such as a human-like voice, to simulate human interactions. Employers could also limit the frequency of AI system usage and provide opportunities for employees to socialize. Tasks requiring social connections could be assigned to humans while AI systems focus on repetitive and monotonous tasks.

Dr. Tang further proposes that mindfulness programs and other positive interventions may help alleviate loneliness among employees. Taking action now to mitigate the potential negative effects of working with AI systems is crucial as AI continues to expand.

https://www.eastcoastdaily.in/2023/06/19/study-reveals-that-employees-who-frequently-engage-with-ai-systems-are-more-likely-to-experience-loneliness.html

Insomnia: How To Manage It Safely

From forbes.com

Hey, Health Coach,

I have what I would call intermittent insomnia. I have a hard time sleeping for a few days, and then I’m fine for a few days or weeks. It doesn’t make any sense. I never know when it’s going to happen, and it’s so painful to be wide awake when everyone else in the house is fast asleep. How can I manage my insomnia?

— Can’t Sleep

Dear Can’t Sleep,

Sleep is nature’s balm, a soothing neurochemical bath that heals our bodies and makes our waking hours so much easier and more productive, and (as you clearly know) not getting enough can be excruciating—especially when you’re exhausted and trying your best.

Sleep is still a mystery in a lot of ways. So much is unknown. There isn’t an exact science to “solving” sleep problems, but there’s a lot you can do to make getting a good night’s sleep easier and more consistent. In fact, I think your word—“manage”—is a supremely healthy way to approach this question and, ultimately, get better sleep. It’s a process with a lot of different options.

Benefits of Sleep

In recent decades, scientists have identified an enormous network of benefits humans get from sleep, says University of California, Berkeley neuroscientist and psychology professor Matthew Walker, Ph.D, in his book Why We Sleep: Unlocking the Power of Sleep and Dreams.

He writes that sleep increases our ability to learn and process information, make healthy decisions, maintain emotional equilibrium, focus and reduce symptoms of depression and anxiety. Physically, it also boosts the immune system and gut microbiome, regulates metabolism, lowers blood pressure and reduces the risk of heart disease, cancer, the common cold and weight gain, among other things.

That’s a long list of perks, but it’s also a long list of things to worry about losing when you just can’t seem to fall asleep.

Dr. Walker dives into the mechanics of sleep, too. He unpacks the differences between wakefulness, non-rapid eye movement (NREM) phases that provide deep, focused recovery and REM sleep, which he gamely describes as “a bizarre, highly associative carnival… that mollifies painful memories… a flagrantly psychotic virtual reality space in which the brain melds past and present knowledge.”

He also explores the crossover of two forces that trigger sleep: circadian rhythms (regulated by genetics, temperature and light exposure) and “sleep pressure,” the product of a fatigue-inducing neurotransmitter called adenosine that builds up all day through physical and psychological activities until we succumb to it. These forces are important to understand because they can both be utilized to help you drift off.

It’s always a good idea to check with your health care provider about any concerns you have, but below, we’ll cover eight takeaways I gathered from Dr. Walker’s book, additional studies and my many years working directly with clients to improve (among other things) when and how much they sleep.

How to Sleep Better

Because our daily routines have a profound impact on the biological functions that help us sleep, we can affect that nightly process in significant ways. You’ve probably heard some (if not all) of them before—the science is well-documented. It can be easy to shrug them off as too simple to matter, but evidence shows playing with these variables could help reduce some of your late-night misery.

Light

Before the invention of the lightbulb, humans went to sleep soon after sundown. Some naturally fell asleep later than others. (According to Dr. Walker, night owls come by their rhythms naturally.) But people didn’t have light pouring in through their corneas after dark like we do now, especially blue LED light. That light exposure delays the natural flow of melatonin and circadian rhythms that would otherwise send us off to sleep.

Try dimming or removing sources of light in the hours before bedtime. Choose warm, dimmable light bulbs for bedside lamps, and stay away from screens if at all possible. I know… easier said than done.

Temperature

To sleep well, your core body temperature needs to drop. Studies show a room temperature of about 65 degrees Fahrenheit is optimal for sleep. If your feet get cold, wearing socks can help pull body heat away from your core and out through your feet. (This easy trick was news to me.)

Exercise

Sleep is recovery, and it can be hard to sleep if there isn’t anything from which your body needs to recover. Thirty minutes of exercise a day helps build sleep pressure and can boost your ability to drift off. If you can exercise outside, you also get exposure to daylight, which helps regulate your circadian rhythm. Everyone’s body is different, but experts recommend avoiding exercise two hours before bed to prevent increasing your core temperature.

Food

Being too full or too hungry can make sleep difficult. Dr. Walker reports severe calorie restriction makes it harder to fall asleep and reduces NREM sleep. Eating a large meal before bed doesn’t help, either, as it can cause indigestion and reduce the same deep sleep. (On the other hand, small, low-sugar snacks can be helpful if you’re genuinely hungry.) Caffeine and high-sugar diets, especially late in the day, cause more sleep interruptions as well.

Note to drinkers: Alcohol functions more like a sedative than a sleep aid and can cause wakefulness and reduced REM sleep similar to the effects of sugar.

Stress

Stress is my wheelhouse as a coach. When you’re stressed, your nervous system is wound up. To ease tension before bed, you can try the usual suspects like taking a bath or meditating, or create a small ritual after brushing your teeth—like a specific series of stretches or unloading your thoughts on paper, not a device—before turning out the light.

Sleeping Pills

Dr. Walker rips into sleeping pills like a Rottweiler tears into a steak. The bottom line: The effect of sleep medicine is more akin to anesthesia than restful sleep. The pills don’t allow for natural brainwave activity to cement learning and restore equilibrium overnight. They can also cause rebound insomnia, which can make sleep more difficult on subsequent nights after taking the pills.

Melatonin

Melatonin occurs naturally in most people’s bodies. It signals the brain that it’s time for sleep, but the other factors I mentioned above (circadian rhythms and sleep pressure) are what make sleep actually begin. Dr. Walker proposes that melatonin supplements have a placebo effect for many people, adding that initial signal function can be useful for getting on a healthy schedule while traveling through time zones.

A 2022 report in the Journal of the American Medical Association supports these findings, showing that melatonin use in U.S. adults rose dramatically over the past 20 years, but there’s little evidence that it helps people sleep[1]. Also, some people report mild side effects from melatonin supplements, including daytime sleepiness, headaches and mood swings.

Routine

The most important thing researchers say can improve sleep is waking up and falling asleep at the same time each day. I wrote in my book The Habit Trip that I find this advice “mildly infuriating” because it’s difficult to achieve in real life. As a bona fide night person with a job and a child at home, my natural sleep cycle is not an option for me, and adhering to a weekday schedule on weekends feels like a special kind of torture. However, according to Dr. Walker, adjusting by even a few minutes can have a profound biological impact, as it allows for more complete sleep cycles throughout the night.

Working with my own sleep patterns, I discovered I can nudge my weeknights to get to bed just a little earlier and, on weekend mornings, wake up a little earlier than I might naturally. Regardless of timing, sticking with a ritualized routine before bed (like you might for a child) is one of the most effective things you can do to signal your brain that it’s time to drift off.

Build Your Routine

We are complex creatures with finely-attuned physiology. We respond to our surroundings—often without even knowing it. Sometimes these responses work in our favor. Other times, not so much. The good news is there are so many ways to improve your sleep—you just may need to experiment a bit to see what works for you.

As your schedule shifts, see if you can identify any recurring triggers for your insomnia and ways to build a personalized, relaxing ritual at night.

I hope this response helps you get some consistent z’s!

“Hey, Health Coach” is for informational purposes only and should not substitute for professional psychological or medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions about your personal situation, health or medical condition.

https://www.forbes.com/health/conditions/sleep-insomnia/

Is it sleep apnoea or insomnia? Know the difference

From healthshots.com

Sleep apnoea and insomnia are two distinct sleep disorders with different characteristics and underlying causes. Read on to know the differences between them.

When the disco king of Bollywood, Bappi Lahiri, passed away at the age of 69 due to obstructive sleep apnoea, it raised more concerns regarding sleep disorders. Sleep disorders can have a significant impact on your overall health and well-being, affecting your ability to function optimally during the day. Two common sleep disorders that affect a large number of individuals worldwide are sleep apnoea and insomnia. These conditions can disrupt normal sleep patterns, leading to various physical and psychological complications. While you may know about them, you may not know the differences between the two conditions.

Health Shots got in touch with Dr Rajiv Kovil, a diabetologist, and secretary at the United Diabetes Forum, to spot the difference between these two sleep disorders.

Dr Kovil says, “Sleep apnoea and insomnia are both sleep disorders that can affect the quality and duration of sleep, resulting in daytime sleepiness, fatigue, and reduced cognitive function. Both sleep apnoea and insomnia are relatively common sleep disorders, affecting a significant portion of the population; however, they differ in their underlying causes and symptoms.” So, let’s understand the difference between these conditions.

Learn the differences between sleep apnoea and insomnia. Image courtesy: Adobe Stock

Difference between sleep apnea and insomnia

Here are the symptoms, causes, health risks and treatment options of both conditions which can help you understand the difference between these two sleep disorders.

Causes of sleep apnoea or insomnia

Sleep apnoea: It is primarily caused by the partial or complete blockage of the upper airway during sleep, leading to interrupted breathing and oxygen deprivation, and is characterized by pauses in breathing or shallow breathing during sleep. These pauses, known as apnoeas, can last for several seconds to minutes and can occur multiple times throughout the night. Obstructive sleep apnoea (OSA) is the most common type and is typically associated with physical factors such as obesity or anatomical abnormalities. Other types of sleep apnoea are central sleep apnoea (CSA), and complex sleep apnoea syndrome (a combination of OSA and CSA).

Insomnia: It is generally characterized by difficulty in falling asleep, staying asleep, or both. Insomnia can have various causes, including stress, anxiety, depression, medications, underlying medical conditions, or poor sleep hygiene. Insomnia can be classified into two categories: acute insomnia, which lasts for a short period of time, and chronic insomnia, which persists for at least three nights a week for three months or more.

Symptoms of sleep apnoea or insomnia

Sleep apnoea: The primary symptoms of sleep apnoea include loud and chronic snoring, abrupt awakenings accompanied by choking or gasping for air, daytime sleepiness, morning headaches, and difficulty concentrating.

Insomnia: Symptoms of insomnia may include trouble falling asleep, frequent waking during the night, early morning awakenings, daytime fatigue, irritability, and difficulty focusing or concentrating.

Health risks of sleep apnoea or insomnia

Sleep apnoea: Untreated sleep apnoea can increase the risk of high blood pressure, heart disease, stroke, type 2 diabetes, and other health problems.

Insomnia: Insomnia can lead to decreased quality of life, impaired cognitive function, an increased risk of accidents, and an association with mental health disorders like depression and anxiety.

Treatment options for sleep apnoea or insomnia

Sleep apnoea: Treatment options for sleep apnoea often include lifestyle changes (such as weight loss, positional therapy), continuous positive airway pressure (CPAP) therapy, oral appliances, or, in severe cases, surgical intervention.

Insomnia: Treatment for insomnia can involve addressing the underlying causes, such as stress management, improving sleep hygiene practices, cognitive-behavioural therapy for insomnia (CBT-I), and, in some cases, short-term use of sleep medications.

Sleep apnoea and insomnia can also co-exist

Sleep apnoea is primarily characterised by interrupted breathing during sleep, resulting in snoring, daytime sleepiness, and poor sleep quality. Insomnia, on the other hand, is characterized by difficulty falling asleep or staying asleep, leading to sleep deprivation, fatigue, and impaired daytime functioning. Moreover, it is important to note that sleep apnoea and insomnia can coexist in some individuals, further complicating their sleep-related difficulties. Hence, if you suspect you have either sleep apnoea or insomnia, it is advisable to consult a healthcare professional for an accurate diagnosis and appropriate treatment.

https://www.healthshots.com/preventive-care/self-care/sleep-apnea-and-insomnia-know-the-difference-and-symptoms/