Self-help techniques can be successful in curing acute insomnia, study reveals

From medicalxpress.com

Most of us will know the frustration of being unable to fall asleep at night—but for those who experience sleep issues for weeks or even months at a time, the impact on their physical and mental health can be severe.

The COVID-19 pandemic led to a significant rise in the number of people suffering from sleep disorders, particularly acute insomnia—defined as when someone struggles to fall asleep for at least three nights each week for a period of between two weeks and three months.

After looking for new ways to support patients during lockdown periods, researchers at Northumbria University believe they have found a solution that is simple, effective, and low-cost following a trial—the results of which have been published in SLEEP.

                                                      Graphical Abstract. Credit: SLEEP (2024). DOI: 10.1093/sleep/zsae059

With traditional treatment techniques such as cognitive behavioural therapy for acute insomnia not possible during the pandemic due to lock-down restrictions, scientists from Northumbria's Centre for Sleep Research decided to test if techniques and advice provided in a self-help leaflet, normally used alongside in-person therapy sessions, could prove effective when used as a stand-alone resource.

They conducted an online trial, during which they asked people identifying as suffering from acute insomnia to follow the guidance contained in the leaflet in their own homes.

This included:

• Keeping their bedroom cool, dark, and quiet
• Keeping a sleep diary recording what time they go to bed, get to sleep, if they wake up in the night, and for how long, and what time they get up
• Only using their bedroom for sleep and only sleeping in their bed at night
• Winding down an hour before bed, including writing down any worries they have
• Trying distraction techniques such as word games and visualisations while trying to get to sleep.

The results showed that even after just one week, participants reported reduced insomnia severity, as well as reduced anxiety and depression. These positive effects were still reported three months after the participant began using the self-help techniques.

The trial was led by Dr. Greg Elder, Associate Director of the Northumbria Centre for Sleep Research.

As he explains, "Stressful life events can often lead to acute insomnia, and for most of us, the COVID-19 pandemic was an unusually stressful experience. The leaflet was something we were already using as an accompaniment to group workshops, but during lockdown, we decided to offer it to people suffering from sleep disorders, and the results were incredibly positive."

During the trial, 344 people downloaded the leaflet to use at home, including participants from the UK, U.S., Europe, and Australia.

As well as 241 people who identified as suffering from acute insomnia, 103 people who considered themselves as 'good sleepers' also took part, with the aim of discovering whether carrying out the self-help techniques could prevent sleep issues from occurring.

As Dr. Elder explains, "Part of the study was to find out if a 'sleep vaccination' approach was feasible, whereby good sleepers carry out preventative measures to protect their good sleep health, in the same way you might eat well and exercise to maintain physical health. Of the good sleepers who took part in the trial, their sleep quality did not get any worse overall, demonstrating that the techniques may still be beneficial even in those without sleep disorders."

The research team now hopes to carry out further research, working specifically with groups of people who are more likely to come under increased stress, which could impact their sleep habits, for example, health care workers.

https://medicalxpress.com/news/2024-03-techniques-successful-acute-insomnia-reveals.html

Sleep diary: what is it, and which is the most useful for better sleep?

From nationworldnews.com

Writing down our feelings, thoughts, hopes, and dreams has long been thought to be powerful in calming our minds. Countless studies have linked journal writing to increasing our mental health, but they often associate it with a morning ritual: opening our wallets and daily charts.

According to a 2018 research review, journaling can contribute to fewer doctor-related visits, lower blood pressure, better mood, and increased well-being. While gratitude journals are great, sleep journals offer real benefits in helping us get deeper sleep.

“Sleep journaling takes a few minutes before going to bed (or in bed) and letting your mind process what’s going on at that moment,” says Kat Lederle, a sleep scientist and body clock expert.

Dr. Ledere insists on the old-school moment with pen and paper: ‘If you use the phone, you expose yourself to direct light that will wake you up. Also, you may be tempted to see other content that will be more exciting for you.

Carley Mellors-Blair, holistic health expert and founder of Other Health, shares with Glamor why we should all keep a sleep journal.

                                                                                        Alina Vilchenko/Pexels

What is a sleep diary?

A sleep diary is a technique that is used an hour before or just before bed, but it is usually a way of eating noise. I did not make the noise of the day, all that remained to be done. He can only think of a conversation you had with someone during the day.’

Journaling sleep helps to clear the head and prepare for tomorrow. Instead of going to sleep and thinking about what to do the next day, it’s a good idea to write something in your journal.

What are the benefits of writing a sleep journal?

For me, the newspaper has four corners. On the first day you can cross off your list, almost as if you made a list, which creates a positive reinforcement. The second is gratitude, a way to stimulate all the interests of the economy. If you write down a list of things you are grateful for, you won’t have that negativity when you sleep, and it will also affect how you wake up. 

“Another angle is self-analysis which is a soft critical process. Thinking about things during the day you could have done better, and you could have handled things in better ways, ending up keeping you thinking before bed. Finally, you want to make a list. If you could do something without time and chance, What would you do? Set some goals for yourself.

“Keeping a sleep diary increases confidence, improves your sleep pattern, makes it easier for you to practice reflection, and helps you wake up in a better mood.”

Choose a sleep diary

Make sure you choose a journal with a layout that suits you, either with white space to jot down your thoughts, or a journal with prompts and different sections to divide specific thoughts and ideas. Finally, the best sleep journals should be tailored to your preferences if you want to write in them every night and enjoy it.

Article originally published by Glamor UK, glamormagazine.co.uk, adapted by Paola Zamarripa.

https://nationworldnews.com/sleep-diary-what-is-it-and-what-are-the-most-useful-for-better-sleep/

3 techniques to try if stress is keeping you awake at night

From t3.com/news

Expert advice from an occupational therapist

There's plenty to be stressed about at the moment, and it has had a knock-on effect on our sleep habits, with many finding it harder to fall asleep and get a good night's sleep than usual. There's actually a scientific reason why being under stress makes it harder to fall asleep. 

"When you are under a continuous level of stress it keeps your sympathetic system active, triggering your in-built 'fight-or-flight' response and providing your body with a burst of energy so that it can respond to perceived dangers," explains cardiology specialist and occupational therapist Pranita Salunke. "In this state, you are unable to activate the parasympathetic nervous system, or the body's 'rest and digest' response that calms the body down after the danger has passed. Of course, the latter is also associated with helping you to enjoy restorative sleep, and a lack of good quality sleep can lead to issues with obesity and a host of metabolic conditions."

If you're finding stress is stopping you from getting a good night's kip, read on for three of Pranita's top tips for how to shift your body from sympathetic to the parasympathetic system.

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1. Create a sleep diary

To make you more aware of what's going on, try creating a sleep diary to track your sleep patterns. "Are you having difficulty falling asleep, or is the problem maintaining sleep for the entire time? If you get up in the night, is it easy for you to get back to sleep? Are there any recurring dreams or nightmares you are noticing? How do you feel after waking up, rested or drained?" says Pranita. 

"Next, note important events of the days (what you did, what you ate etc.) and how they influenced you positively or negatively. Is there any association between sleep interruption and those events? Once you bring more awareness into your thoughts-events-sleep habits, you are in a much stronger position to make positive changes."

2. Try stream-of-consciousness writing

"Try sitting down and writing, in longhand, ideas or thoughts from your stream of consciousness. It can be any thoughts or minor niggles that are disturbing you. Racing thoughts can make it difficult for you to relax, but writing free hand in a journal to express any anger, frustration, worry, sadness can have a cathartic effect," says Pranita. "You might find it difficult to talk to another person, but once you empty your thoughts on the paper and write down exactly how you feel, you will notice the difference in the clarity of your mind."

The next step to overcome your worry is to jot down three practical steps you can take in the next few days. These should be things that are in your control. "Set a timeline: this way, you are putting your brain at rest, knowing you have a plan to overcome obstacles," she adds. 

3. Calm down your evening routine

Tempted to pop on the latest blockbuster before bedtime? Bad idea, says Pranita. Avoid consuming any particularly emotionally taxing content in the late evenings, as it will impact your mental state. "The time for blockbuster action movies is very early in the evening, not just before your bed-time!" she says.

In fact, it's best to avoid anything exciting before bedtime – that includes intense exercises. Instead, opt for something gentler. "Practice yogic poses, such as the child pose, and do gentle stretches before bedtime. These relaxing poses enhance blood supply to your brain, calm your mind and prepare your body for a deep and rejuvenating sleep," Pranita suggests.

• Try these stress-relieving breathing exercises
• Pick up one of the best yoga mats 

Pranita Salunke has more than twenty year's experience as a Preventative Cardiology Specialist and Occupational Therapist. Her new book, Vitality: A Healthy and Happy Heart is out now.

https://www.t3.com/news/3-techniques-to-try-if-stress-is-keeping-you-awake-at-night