How sleep affects your health – and how to get more of it

From mdanderson.org

‘Hygiene’ typically draws to mind examples such as hand washing, showering or brushing teeth. But did you know there is also sleep hygiene?

Dave Balachandran, M.D., medical director of MD Anderson’s Sleep Center, uses the term sleep hygiene to describe healthy sleep habits.

Here, Balachandran shares several sleep hygiene suggestions and discusses the basics of sleep and its impact on health.

What causes sleepiness?  

“Sleep is derived by the brain. There's a set of neurons, or brain cells, that create sleep,” Balachandran says. “They have two functions: to activate sleep and activate keeping you awake.”

These neurons work together with the circadian rhythm.

“Our circadian rhythm tells us on an approximately 24-hour cycle when it is time to go to sleep and when it is time to stay awake,” Balachandran says.

How much sleep do we need? 

“Seven to eight hours seems to be the ‘just right’ point that is optimal for health,” Balachandran says. “There are some people who may need less and some people who may need more. Like with everything, that's sort of the average for an adult."

Not sure if you are getting enough sleep? Balachandran suggests asking yourself the following questions:

• Are you able to function like you would like to during the day when you're not sleeping? 
• Are you mentally alert? 
• Are you cognitively at your best? 
• Are you not feeling the need to take naps? 
• Are you able to avoid falling asleep at inappropriate times? (ex: while driving)

“If you can answer yes to all of those questions, then you are getting sufficient sleep for you," he says. 

On the contrary, if you are sleeping for more than nine hours a night, you may be getting too much sleep. Balachandran says that this could be excessive sleepiness, which is linked to poor health and earlier mortality.

To determine exactly how much sleep you are getting, Balachandran suggests using a sleep diary or activity tracker.

How does sleep impact health?

After a bad night of sleep, you might feel groggy, unfocused or simply under the weather.  

“The immune system is generally weaker with insufficient or irregular sleep. That's why people who are sleep deprived are more susceptible to things like colds,” Balachandran says.

Balachandran says this may be linked to damage caused by inflammatory cytokines, a type of cell in the immune system.

Overarching sleep habits may also play a role in health outcomes such as heart disease, heart attacks, hypertension, strokes and cancer.

“There's a lot of data that says if you sleep deprive people or animals, they have worsened health outcomes,” he says. “There's increasing data that really disturbed or short sleep in particular can even lead to things like cancer.” 

With flu season on the horizon, Balachandran also notes the importance of a good night’s sleep after a vaccination. He says there have been several studies in which participants received vaccines and then slept for either four hours or eight hours. Results showed that participants who slept for eight hours had greater antibody production than those who only slept for four hours.

“Sleep has a lot of functions and we're still learning,” Balachandran says.

Is there an ideal bedtime?

Early birds and night owls can call a truce; Balachandran says people get the same benefits from sleep whether their bedtime is 8 p.m. or 2 a.m. 

“If you were living in a cave all by yourself, it wouldn't matter when you slept,” Balachandran says.

Even more important than a specific bedtime is setting — and sticking to — a time to go to bed and wake up each day.

“Being very regular with that helps train your circadian rhythms and helps your brain understand this is the time to sleep, this is the time to wake up,” Balachandran says. “That's probably the most important one thing you can do to improve your sleep.”

Daily routine also plays a large role in the quality of sleep at night. Scheduling activities such as meals, workouts and socializing can provide a sense of regularity that fosters better sleep. 

"If you can build a schedule for yourself, your whole wake-sleep cycle will potentiate itself and make itself stronger and keep you in that rhythm,” Balachandran says.

Is it possible to make up for lost sleep?

While it would be awesome to save extra sleep for the next time you need to pull a late night, unfortunately, sleep doesn’t work like that.

“You can’t bank sleep. You can’t pre-sleep in order to stay up later and not have the sleepiness,” Balachandran says.  

While you can’t bank sleep, you can still go into sleep debt. 

“Every minute that you're awake, you're starting to accrue a little bit of sleep debt, and eventually that has to be paid off,” Balachandran says.

This might mean taking a nap or getting more sleep the following night. 

“If you're someone who usually needs seven hours of sleep and you only slept four hours the night before, it’s not one-to-one necessarily, but you’re going to have more sleepiness and more pressure to fall asleep,” Balachandran says. 

Tips for getting quality sleep

Get out of bed if you can’t sleep

It might seem counterintuitive, but if you are having trouble sleeping, don’t stay in bed and count sheep. Instead, Balachandran recommends doing a relaxing activity until you feel sleepy again. This might look like reading, journaling or working on a puzzle.

"What that does is it prevents you from staying in bed and worrying about not sleeping and having random or disturbing thoughts that are just going to keep you more awake,” Balachandran says. 

Don’t eat heavy meals before bed

Anyone who has taken an amazing post-Thanksgiving meal nap might be surprised to learn that eating a heavy meal right before bed isn’t a hack for getting better sleep.

In fact, Balachandran says eating a large meal before bed may worsen conditions including gastroesophageal reflux, acid reflux and heartburn. 

He also notes that studies have shown what you eat before bed and how close to bedtime you eat can impact factors including how long it takes to fall asleep and whether you wake up overnight. 

Balachandran says most experts recommend eating dinner between two and four hours before bed.

If you are hungry for an after-dinner snack, avoid options that are acidic, caffeinated, spicy or high in fat.

Stop drinking caffeine after noon

Caffeine works by blocking adenosine, a chemical in the brain that causes sleepiness. Thanks to caffeine’s long half-life, that sleepiness-blocking effect can stick around for a while. In other words, that cup of Joe that seemed harmless at 2 p.m. might make it harder for you to fall asleep come bedtime.  

If that scenario sounds familiar, enjoy caffeinated beverages in the morning and switch to decaf come noon. 

Limit screentime before bed

Our phones, computers, televisions and other devices provide us with information, connection and funny videos, but they also emit blue-green light. “It shuts off your melatonin secretion, and that can impair your ability to sleep,” Balachandran says. 

While he notes that many devices offer a night mode that filters blue-green light, he says the best option for sleep hygiene is avoiding screens before bed altogether.  

Design a bedtime routine

We’ve talked a lot about what not to do before heading to sleep. Likewise, how you spend time before bed can have an equally significant impact. 

Balachandran notes that the brain loves routine, and a bedtime routine that includes your favourite wind-down activities can set the scene for a night of restful sleep.

“That could be getting dressed for bed, brushing your teeth, reading a little bit, praying, keeping a journal, meditation,” Balachandran says. “It tells your brain this is the time that I do these things, including sleeping.” 

Keep the bedroom dark and cool

If you’ve ever flipped your pillow over to lie against the cool side, you likely understand the appeal of sleeping in a cooler bedroom compared to a warmer one. “That’s more conducive to sleep than really hot rooms,” Balachandran says.

Likewise, keeping bedrooms dark in the evening may also aid in drifting off. If your bedroom isn’t dark enough for your liking, try out an eye mask or light-blocking curtains.

Associate your bedroom with sleep 

To help your brain create a stronger association between your bedroom and sleep, Balachandran recommends only using your bed for sleep and sex. 

“Don't make that the place where you watch TV or the place where you do other activities. You want to create a really strong association between the bed and bedroom and sleep.” 

https://www.mdanderson.org/cancerwise/how-sleep-affects-your-health-and-how-to-get-more-of-it.h00-159621801.html

Let’s Talk About Insomnia This National Women’s Health And Fitness Day

From essence.com

WHILE WORKING OUT IS IMPORTANT FOR YOUR MENTAL AND PHYSICAL HEALTH, GETTING A GOOD NIGHT’S REST IS, TOO

BY DOMINIQUE FLUKER · UPDATED SEPTEMBER 27, 2023

Today is National Women’s Health and Fitness Day, and instead of doling out workout tips, we’re exploring something different: sleep health and insomnia. Insomnia, unfortunately, is a common sleep disorder among Americans. With this sleep disorder, you may have trouble falling, staying, or getting quality rest. Insomnia can occur even if you have the time and the right environment to sleep well, and it can get in the way of your daily activities and may make you feel sleepy during the day. According to research, women are 40% more likely to report insomnia symptoms than men. Poor sleep can have devastating consequences on overall health, such as impaired functioning, increased risk of accidents, and even the development of psychiatric and cardiovascular disorders. However, there are breakthrough treatments that may put restful nights within reach. We spoke with Ashgan Elshinawy, D.O., who is a board-certified in Sleep Medicine, to understand insomnia’s detriments and new sleep science developments.

ESSENCE: What are some reasons people experience insomnia? 

Ashgan Elshinawy: Insomnia is the inability to initiate or stay asleep, coupled with daytime symptoms such as fatigue, daytime sleepiness, or poor concentration. Many biological factors can cause insomnia, disrupting the body’s natural sleep-wake cycle. Overactive wake signalling in the brain is one of the biological causes of insomnia – which can be stimulated by lifestyle factors like poor sleep hygiene or stress, physiological events such as menopause or pregnancy, or comorbidities like anxiety and depression. Risk factors for insomnia include age and female gender, among others.

How can it be solved? 

Insomnia can be addressed in various ways, from cognitive behavioural therapy to prescription medication. In cases where a patient struggles with a comorbidity – like anxiety or depression – it’s important to treat both entities separately, as insomnia is a distinct medical condition. The patient and their physician should determine what’s best for each patient.

Are there any natural remedies or workouts to do to prevent insomnia? 

Proper sleep hygiene, as recommended by the American Academy of Sleep Medicine (AASM), is like avoiding electronics before bed and sticking to a regular sleep schedule.  Sleep hygiene alone does not treat insomnia as a medical condition. First-line treatment for insomnia, cognitive behavioural therapy, can be effective but has limitations. Patients and physicians often determine that prescription medication is the best path forward.

How many hours of sleep should we be getting?

The CDC recommends seven or more hours of sleep for adults aged 18-60, 7-9 hours for adults aged 61-64, and 7-8 for adults aged 65+. Therefore, an average of 7.5 hours of sleep is a good goal for adults.

How can women prioritize their sleep health? 

Women are statistically more likely to experience insomnia than men are. Women can prioritise their sleep health by adhering to sleep hygiene practices, like sticking to a sleep schedule and limiting caffeine intake.  Menstruating women can track their menstrual cycle to familiarize themselves with how their cycle may impact their sleep. Women who struggle with insomnia should consult their doctor to learn which treatment approach is right for them. Like other treatments in medicine, treatment for insomnia should be individualized. 

What treatment options uniquely target one of the biological causes of insomnia?

The first-line recommended treatment for insomnia is cognitive behavioral therapy. In some cases, however, patients and physicians may determine that prescription medication is the best path forward. Currently, the most commonly prescribed class of medications for insomnia are benzodiazepines (benzos) or z-drugs, as well as sedating antidepressants. However, these medications may have safety, tolerance, and habit-forming concerns. Furthermore, some of these antidepressants are not FDA-approved or indicated for the treatment of insomnia. 

One medication that works differently than other insomnia treatment options, QUVIVIQ (daridorexant), is thought to target one of the biological causes of insomnia. QUVIVIQ, classified as a dual orexin receptor antagonist (DORA), is believed to turn down overactive wake signals and is proven to help adults with insomnia fall asleep faster and stay asleep longer. Due to the potential for decreased alertness, patients should avoid activities like driving in the morning after taking QUVIVIQ until they feel fully awake. In choosing a treatment option for insomnia, it’s important that you consult your physician to find what’s right for you.

https://www.essence.com/lifestyle/health-wellness/insomnia-national-womens-health-and-fitness-day/ 

Expert Shares The 5 Worst Foods To Eat Before Bed

From ca.finance.yahoo.com

By Amy Glover

Unfortunately, most of us in the UK don’t get enough sleep.

Between stress, tricky working hours, late-night scrolling sessions, and straight-up insomnia, there are plenty of reasons why your night-time rest might not feel as fulfilling as it should.

But Benenden Health recently shared that some foods could be to blame for your sleepless nights, too.

“If you’ve tried every sleep remedy under the sun and you’re tired of struggling to sleep through the night, it could be because you’re eating the wrong foods before bed,” nurse practitioner Cheryl Lythgoe shared.

After all, as the South Warwickshire NHS Trust points out, the later you eat, the harder your digestive system has to work while you’re sleeping. This process can disturb your Zzzs, making it hard to stay asleep.

Here, Lythgoe shares some of the worst foods for sleep – and why they’re so problematic.

1. Chocolate 

I know, I know, it’s tempting to chow down on your fave choc at night. But the pros say that the combination of sugar and caffeine (yes, there’s caffeine in chocolate – especially dark chocolate) can keep you up later than you probably want to.

2. Cheese 

No, not because it causes bad dreams – experts advise against eating the delicious dairy staple before you sleep because it contains a substance called tyramine, which helps us feel alert.

3. Spicy food 

The problem here is a chemical called capsaicin, which is where chillies gets their punchy flavour. Spice can disturb your sleep by messing up your body’s temperature regulation, so stick to the mild stuff before bed.

4. Ice cream

Or cakes, or biscuits, or gummy sweets ― basically, the problem here is sugar.

Too much of the sweet stuff can cause nighttime restlessness, and might even cause you to wake up multiple times in the wee hours.

5. Crisps 

I regret to inform you that your fave crisps more than likely have what experts would call “wayyyy too much salt.”

Salt can affect your sleep by dehydrating you. One study found that eating salty foods, such as crisps and salted nuts, before bed contributed to disrupted – or “superficial” – sleep.

Not only that, but too much salt before bed can leave you feeling groggy in the morning, too.

OK, so what should I eat? 

If you get peckish at night, Lythgoe suggests trying more natural foods.

“You may love night-time snacks like chocolate, ice cream or crisps, but they could be just the thing stopping you from getting those all-important eight hours,” she said.

“Instead, if you’ve got a bit of a sweet tooth, natural foods like cherries or bananas are excellent for promoting good sleep and should satisfy that sweet craving.”

She adds that, in general, you should also avoid eating too late at night if you can, monitor your portion sizes, and steer clear of caffeine and refined sugar before bed.

Well, it looks like I need to make some life changes...

https://ca.finance.yahoo.com/news/expert-shares-5-worst-foods-095757109.html 

Let's Try and Get Some Sleep: A Deeper Look Into Insomnia

From thetimes24-7.com

By: John Roberts

This week I want to focus on basic prevention and treatments for insomnia. If the cause of insomnia is not readily identifiable it’s helpful to keep a sleep diary for 2-4 weeks to share with your doctor. It should include sleep and wake times, naps, and actual time spent sleeping. You can download a blank sleep diary at bit.ly/3KHxjE7.

Poor sleep hygiene is one of the most common things we find when taking a sleep history or reviewing a sleep diary. Sleep hygiene is defined as “daily activities and habits that are consistent with or promote the maintenance of good quality sleep and full daytime alertness.”

When we ask patients what they do when they can’t fall asleep in a few minutes, most people answer that they continue to lie in bed and watch the clock. A key concept to remember is that the bedroom should be reserved for sleep and sex. It should not be used for watching TV, surfing the Internet, playing video games, doing work, exercising, etc. Your brain needs to be trained that when it’s in that room it should be relaxing and recharging. Your bedroom should also be cool.

If you find yourself in bed unable to fall sleep, you should get out of bed and go to another room. Engage in a low-energy activity such as reading (no electronic screens). The room should have the minimum light you need to do the activity. Do this until you become drowsy and then go back to bed. If you find you can’t sleep after 15-20 minutes, get out of bed again and repeat the process. You may have to do this numerous times. However, don’t be tempted to sleep in the following day.

It’s important to have a ritual before going to bed. This should include quiet “wind down” time for at least 30 minutes before retiring. A warm bath or shower before bedtime can be helpful for most people. A light snack may also promote drowsiness.

Having a consistent wake time is more important than a regular bedtime. This is extremely difficult for folks that may work nights Monday through Friday who are then off on the weekends. They need to try and maintain the same schedule as closely as possible and get the same total number of hours in bed that they get while working nights.

A tip for night workers is to put on dark wrap-around sunglasses before leaving the workplace and wear them until you get in a dark room at home. This helps to keep the brain’s daytime switch from being turned on and allows you to get to sleep more easily.

If you’re still having trouble sleeping, it can be helpful to meet with a therapist to discuss relaxation therapy. Prayer and meditation are also commonly used to help the brain relax. Cognitive Behavioural Therapy for Insomnia (CBTI) is very helpful for most people; you can read more here: mayocl.in/2LSrmp8.

I touched on medications last week, but I want to briefly mention drugs that frequently cause insomnia. Caffeine can stay in the system for up to eight hours so don’t consume it within eight hours of bedtime if you’re having trouble sleeping. Cold medications containing pseudoephedrine (Sudafed®) keep the brain awake. Nicotine is also a stimulant, so if you’re a smoker, you should discuss quitting with your doctor. Alcohol is the absolute last thing you want to consume if you’re having trouble with insomnia; it prevents the brain from getting into deep restful stages of sleep.

There are some natural products, particularly melatonin, that can help some people. It’s important to start at a low dose, perhaps ½ to 1 mg, and to take it in the evening since our body’s natural production starts to ramp up just after dark. Prescription sleep medications should be the absolute last resort for treating insomnia – they really don’t have a significant effect. These medications are all very addictive and may cause unwanted or dangerous side effects in some people, particularly the elderly.

An excellent resource for more information on insomnia can be found at bit.ly/39XAkPC. Sleep specialist Dr. Chris Winter spoke recently at Wabash College. I would recommend his book, “The Sleep Solution: Why Your Sleep is Broken and How to Fix It.” He also produces the podcast “Sleep Unplugged with Dr. Chris Winter” found on most podcast players.

– Dr. John Roberts is a retired member of the Franciscan Physician Network specializing in Family Medicine.

https://thetimes24-7.com/2023/09/lets-try-and-get-some-sleep-a-deeper-look-into-insomnia/ 

Can't Sleep? Specialist Reveals: A Simple Habit Might Be Your Insomnia Solution

From revyuh.com

Establishing the right bedtime routine can have a significant impact on sleep. A habit as straightforward as nightly teeth brushing can promote quicker sleep onset.

Neglecting this evening routine might not only affect your oral health but can also hinder your ability to drift off, a medical professional suggests.

Dr. David Kuhlmann, a respected sleep expert, shared these insights during an Ask Me Anything session on Reddit.

As a representative of the American Academy of Sleep Medicine (AASM), Dr. Kuhlmann emphasized the value of sleep hygiene in addressing insomnia.

                                                                                     Image Credit: Shutterstock

Answering a user’s query about the best sleep hygiene practices, Dr. Kuhlmann shared, “For me personally, the most important sleep hygiene technique that I use…. brushing my teeth.”

He also highlighted the importance of a cool, dark sleeping environment for those facing challenges in dozing off.

Responding to a query about maintaining sleep throughout the night, Dr. Kuhlmann stressed the essence of waking up rejuvenated rather than merely staying unconscious. He mentioned that medication might offer temporary relief, but isn’t a long-term solution, especially if it leads to a groggy morning or aggravates insomnia.

He pointed out factors like insomnia and obstructive sleep apnoea as common causes of disturbed sleep. Moreover, he encouraged individuals to reflect on their wake-up patterns, the time it takes to fall back asleep, and its effect on their subsequent day.

His post resonated with countless individuals, drawing numerous responses from users eager to improve their sleep.

On the topic of using a TV for background noise, Dr. Kuhlmann added, “The reason I am opposed to falling asleep with a TV is that it is a light source that requires active attention.”

For those reliant on some background noise, he proposed using a radio, given its non-intrusive nature.

“I would recommend a radio because it is not a light source and does not require active attention.”

Dr. Shalini Paruthi, another sleep aficionado, chimed in, reassuring that snoozing to TV background noise is acceptable, given the sleep is rejuvenating.

Yet, she cautioned against the blue light from TVs, phones, and tablets, explaining that it can postpone melatonin release, pushing back our sleep time.

https://www.revyuh.com/news/lifestyle/health-and-fitness/cant-sleep-sleep-specialist-reveals-a-simple-habit-might-be-your-insomnia-solution/ 

5 Ways to Sleep Better and Say Goodbye to Insomnia, According to These Countries

From greatlakesledger.com

It’s a tragedy that insomnia and lack of sleep are pretty much ubiquitous, but many people struggle with both. There are a lot of people who struggle to get a full night’s sleep for a variety of reasons, including emotional stress, physical pain, or just plain old discomfort caused by their mattress. A shocking one in three people throughout the world has reported having symptoms of insomnia, and ten percent of adult populations live with signs of a sleep problem. Let’s make sleep a priority and try something interesting and easy from different countries worldwide for your bedtime routine! 

Remember that for any health concern that you may have, a doctor is out there for you. Getting the best medical care is key!

How to Deal With Insomnia in 2023?

Having to deal with sleeplessness is a distinct issue. But making an effort to get rid of it is another. And if everything seems like it’s getting on top of you, just keep in mind that you’re not the only one. People all around the world have been struggling with insomnia for decades. 

Keeping this in mind, let’s find out what other nations’ approaches to combating insomnia may offer us!

1. Duvets and their influence in Europe

Some people in Europe don’t genuinely believe in the power of sharing, but they do believe more in the power of the duvet! It is recommended that each sleeper have their own duvet rather than sharing a single huge comforter with their sleeping companion. Because of this, there is no longer any chance that sleep will be disrupted because one individual is taking up all of the blankets. Neat!

2. Hammocks in South and Central American Countries

The back-and-forth rocking action of a hammock, which is shown to assist in inducing more profound sleep in adults and minimize the amount of time it takes to fall asleep, was the subject of a research that was published in 2011. It’s really quite remarkable!

Hammocks are popular places for the people of South and Central America to doze off while being cradled in soft fabric.

3. In China, a foot bath with hot water

Before going to bed, it is recommended that you soak your feet in a hot bath to help you relax and get a better night’s sleep, according to one style of traditional Chinese medicine. Therefore, if you want to have the most relaxing foot soak possible, you should try adding these components to your bath water:

Essential oils

Epsom salts

Herbs

Fruit peels

According to the findings of one study that was published in 2013, maintaining a lower body temperature and a higher foot temperature might assist in reducing the amount of time it takes to fall asleep.

4. Ashwagandha from India

Ashwagandha is a plant that has been used in traditional Ayurvedic treatment for hundreds of years. It is also an essential component that has been utilized in Indian culture. It is designed to assist in alleviating worry and tension, which are two of the primary causes of insomnia.

5. Babies in Scandinavia take their naps outside

According to the findings of research conducted in Finland in 2008, parents claimed that their children slept more deeply and for longer periods of time if they napped outside. That’s quite strange but definitely in a fascinating way!

https://greatlakesledger.com/2023/09/11/5-ways-to-sleep-better-and-say-goodbye-to-insomnia-according-to-these-countries/

Can Raising the Head of the Bed Beat Insomnia?

From peoplespharmacy.com

One reader found that elevating the head of the bed resulted in much better sleep patterns. It is also affordable, without side effects

Most of us have had at least a few nights with insomnia. Too many people have trouble with chronic sleeping problems. Often they rely on pills such as benzodiazepines to put them to sleep. Could they solve their problem by raising the head of the bed? This tactic really helped one reader.

Raising the Head of the Bed to Sleep Better:

Q. I’ve had trouble sleeping for decades, and I took Xanax for more than 20 years. It helped a lot, but I realized that it wasn't good for me. 

After I stopped slowly, I didn’t sleep well at all. Herbal pills helped only a little, but I figured that’s how my sleep would be from then on.

Then I read on the Internet about inclined bed therapy. I was pleased that I could try it at home for free.

When my son was visiting, he put three-inch-thick books under the legs at the head of the bed, causing the mattress to be inclined a bit. To my surprise, I slept a lot better.

I’ve since added two more inches to the incline and I’m amazed at how well I sleep. Perhaps other readers could be helped doing this.

Inclined Bed Therapy Better Known for Fighting Heartburn:

A. Thank you for bringing inclined bed therapy to our attention. Gastroenterologists have long recommended elevating the head of the bed to reduce symptoms of GERD (gastroesophageal reflux disease). A systematic review of five trials concluded, somewhat cautiously, that this is a “cheap and safe alternative to drug interventions” (BMC Family Practice, Jan. 19, 2021).  In other words, it might help, won’t hurt and shouldn’t cost too much.

Lifting the Head of the Bed May Help Sleep Apnoea:

There appears to be even less evidence for inclined bed therapy for insomnia. However, elevating the head of the bed does seem to reduce sleep apnoea (Sleep & Breathing, June 24, 2017). That might help explain why your sleep is more refreshing. And of course, the same benefits apply here as for GERD—raising the head of the bed is inexpensive and safe.

https://www.peoplespharmacy.com/articles/can-raising-the-head-of-the-bed-beat-insomnia 

7 Books for Better Sleep

From nytimes.com

We asked clinicians and researchers to share their favourite recommendations 

A good night’s sleep has become increasingly elusive for many of us — as we stay up for work, play or existential dread — and this is to our detriment. Not only do we feel the effects of poor sleep throughout the day, but research shows that chronic sleep loss has negative long-term effects on our heart health, brain function and more.

If you’re struggling with shut-eye, or you’re simply sleep-curious, reading a book is a solid place to start. “I always encourage people to learn and experiment on their own, and sometimes, a book is a great way to raise awareness,” said Jennifer Martin, a clinical psychologist and professor of medicine at the David Geffen School of Medicine at UCLA. (She also noted that you should reach out to your doctor if you’re worried about sleep.)

To help you begin, we asked sleep scientists, clinicians and researchers for their favourite recommendations.

1. ‘Why We Sleep: Unlocking the Power of Sleep and Dreams,’ by Matthew Walker

This book was recommended by several experts including Wendy M. Troxel, a clinical psychologist and sleep medicine specialist, who said it’s a good choice for “just about anyone who sleeps.” She credited its popularity to Dr. Walker’s mix of engrossing science and superb writing, saying readers will “geek out on sleep facts while reading text that sounds like poetry.”

If you have insomnia or are already “consumed by worry about the consequences of not sleeping well,” Dr. Troxel did note that the science-packed book might exacerbate those anxieties.

2. ‘The Sleep Revolution: Transforming Your Life, One Night at a Time,’ by Arianna Huffington

In “The Sleep Revolution,” Arianna Huffington, co-founder of The Huffington Post and C.E.O. of Thrive Global, explores the dangers of sleep deprivation using both research and personal experience.

Against a backdrop of what she calls our modern sleep deprivation crisis, Ms. Huffington unpacks the ways our culture devalues sleep in favour of productivity, and how we can reimagine our relationships with sleep.

Dr. Karin Johnson, a professor of neurology at UMass Chan School of Medicine-Baystate, said the book is a good example of specific ways “successful people can have difficulty with insomnia.”

3. ‘Mindfulness for Insomnia: A Four-Week Guided Program to Relax Your Body, Calm Your Mind, and Get the Sleep You Need,’ by Catherine Polan Orzech and William H. Moorcroft

Insomnia can cause people to stress about falling sleep, which can lead to even more insomnia. But mindfulness can be an effective line of defence against sleep struggles, said Jeffrey Young, an attending psychologist at the UCLA Insomnia Clinic.

He recommended “Mindfulness-Based Therapy for Insomnia,” by Dr. Jason C. Ong, a textbook that general audiences might find useful. But, for something more accessible, Dr. Young said that “Mindfulness for Insomnia” highlights many of the same concepts in a self-help format and includes a foreword from Dr. Ong.

4. ‘Sharing the Covers: Every Couple’s Guide to Better Sleep,’ by Dr. Wendy M. Troxel

Dr. Martin recommended this book by Dr. Troxel (who also provided recommendations for this list) because sleep and relationship health are often entwined.

Whether you or your partner deals with a sleeping disorder, or you simply sleep better solo, “Sharing the Covers” will give you actionable tools so you can “work together on healthier sleep,” Dr. Martin said.

5. ‘The Promise of Sleep: A Pioneer in Sleep Medicine Explores the Vital Connection Between Health, Happiness, and a Good Night’s Sleep,’ by Dr. William C. Dement

Dr. Dement delves into the significance of sleep in this oldie-but-goody, published in 1999. Dr. Angela Holliday-Bell, a sleep specialist and founder of the sleep coaching firm The Solution is Sleep, recommended it for anyone eager to grasp the relationship between sleep and overall health.

“It’s the most well-researched and thorough book on sleep that I have read to date,” Dr. Holliday-Bell said, noting that it includes first-hand accounts of Dr. Dement’s research. “You will walk away with a newfound appreciation for and understanding of sleep and its vital importance in your life.”

6. ‘Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications’ by Jade Wu

Carleara Weiss, a sleep scientist with a focus on behavioural sleep medicine and circadian rhythms, suggested this “easy-to-read” and “honest” look at insomnia.

In addition to covering frequently asked questions about the common sleep disorder, Dr. Wu, a behavioural sleep medicine specialist and researcher at Duke University School of Medicine, includes tips for specific sleep-related difficulties, such as pregnancy, menopause, depression, chronic pain and dealing with multiple sleep disorders.

7. ‘When Brains Dream: Exploring the Science and Mystery of Sleep,’ by Antonio Zadra and Robert Stickgold

Rebecca Robbins, co-author of “Sleep for Success!” and an assistant professor of medicine at Harvard Medical School, said “When Brains Dream” is a “clear, compelling and accessible” look at the mysterious world of dreams.

By blending centuries-old curiosity with modern research, the authors explore the science of dreaming and its role in things like problem-solving, emotional regulation and memory formation. The book “gives new life to the line from Shakespeare’s ‘Hamlet,’ ‘To sleep, perchance to dream,’” Dr. Robbins said.

Anna Borges is a freelance journalist and author of “The More or Less Definitive Guide to Self-Care.”

https://www.nytimes.com/2023/09/01/well/mind/sleep-books.html