Health Matters: Struggling with Insomnia

From kvrr.com

With busy work schedules and lives, sometimes sleep is the last thing we think of.
But for those who can't fall asleep, it may not leave their mind.
Almost 30 percent of people face insomnia at some point in their life.
Night after night, you lie in bed awake for hours.
Tossing and turning, you just can't seem to fall asleep.
When it's time to get started on your day, you can be left tired, irritable and your work and relationships can suffer.
"Most effects are shortened and everybody, because of their life stress. We see that this happens for a few days. But if it tends to stay longer that's when we call it insomnia," said Dr. Praveen Jinnur, who works with patients at the Essentia Health Sleep Medicine Department.

Most people have shortened insomnia disorder, which lasts less than three months.
Ten percent of patients who go beyond that, are considered to have what's called "chronic insomnia".

"Insomnia is a very common complaint I hear in the sleep medicine clinic," said Dr. Jinnur. "Insomnia is a persistent difficulty in falling asleep. Or maintaining the sleep despite having an adequate portion of opportunity and time to sleep."

But Jinnur says this condition shouldn't be confused with being a night owl.
Circadian Rhythm Disorder is when a body's internal clock is irregular.
But the difference between this and insomnia is once people fall asleep, they typically stay asleep.
And for anyone, habits right before bed make a big difference.

"Lifestyle management is one of the important aspects of insomnia which includes a good sleep hygiene. They should not exercise before bedtime and avoid caffeine late in the evening. And alcohol," adds Dr. Jinnur.

He says a good night's sleep is considered to be between seven to eight hours, and it shouldn't be taken lightly.

"It is very essential. If you are unable to fall asleep adequately, it definitely affects your daytime performance, if you are very tired your productivity is affected the next day and it also affects your social performance," said Dr. Jinnur.

If you do find yourself having trouble maintaining sleep, it's recommended to see a physician to decide if a sleep study is necessary.
Dr.Jinnur says there isn't a quick fix for insomnia, but it's possible as long as the patient takes good sleep hygiene seriously.

http://www.kvrr.com/health-matters/health-matters-is-your-trouble-falling-asleep-insomnia/41144042

Dangers Of Sleep Disorders: Insomnia And Oversleeping Increase Risk Of Stroke

By Susmita Baral

A review of 29 studies by a medical journal from the American Academy of Neurology claims there is growing evidence that sleep disorders increase an individual’s risk of stroke. Published in the online issue of Neurology, the authors of the review suggest screening stroke victims for sleep disorders.
"Although sleep disorders are common after a stroke, very few stroke patients are tested for them," said study author Dirk M. Hermann, a professor of neurology at University Hospital Essen in Germany, in a statement. "The results of our review show that should change, as people with sleep disorders may be more likely to have another stroke or other negative outcomes than people without sleep problems, such as having to go to a nursing home after leaving the hospital."
Sleep disorders are divided into two groups: sleep breathing problems (e.g. sleep apnea) and sleep-wake disorders (e.g. insomnia, restless leg syndrome, hypersomnia). The former disrupts breathing while someone sleeps while the latter impacts sleep time. Sleep breathing problems have been linked with depression, high blood pressure, type 2 diabetes and heart disease while sleep-wake disorders have also been associated with the aforementioned conditions.
In the review, the team used data from dozens of studies that connected sleep disorders with stroke and conducted a meta-analysis. The analysis found sleep breathing problems may increase stroke risk and harm recovery. A similar, albeit smaller, correlation was found with sleep-wake disorders.
"Sleep disturbances are more prevalent in stroke patients, even more than in the general population," Hermann said. He added: "After a stroke, sleep has restorative functions for your brain. Sleep is important for the ability of the neurons [brain cells] to connect, and after a stroke, these neurons have to reconnect to compensate for the lost function. This explains why disturbed sleep affects recovery from stroke.”
Specifically, Herman says insomnia and hypersomnia (oversleeping) are risk factors in different ways.
"Insomnia promotes sympathetic nervous system activity, thus increasing the development of vascular risk factors, such as arterial hypertension, cardiac dysfunction, vascular inflammation, atherosclerosis and thombosis," said Herman in an email to International Business Times. "Subjects suffering from oversleeping are a heterogenous group comprising many subjects with superficial sleep (.i.e., insomniacs), who compensate sleep deficits by long sleep duration."
The researchers note that the study does not prove cause and effect so a definitive claim that treating sleep problems can reduce the risk of stroke cannot be made. But the findings do suggest people should be cognizant about their sleep patterns.
The researchers advise consumers to be wary when mixing sleep-wake disorders with drugs, which become an addicting substance in frequent users. They also recommend individuals with sleep apnea use a continuous positive airway pressure machine—also known as a CPAP machine—to reduce the risk of stroke.

http://www.ibtimes.com/dangers-sleep-disorders-insomnia-oversleeping-increase-risk-stroke-2397799

What Are The Consequences Of Insomnia

From boldsky.com

Insomnia may be defined as habitual sleeplessness. It is a condition wherein a person faces certain disorders like inability to get sleep, often waking up during the night, problem in going back to sleep and waking up too soon. Insomnia may be classified into primary and secondary insomnia. Primary insomnia is nothing but the inability of an individual to attain adequate sleep. Primary insomnia is a very common situation which is momentary and lasts only for thirty days approximately. The reasons for primary insomnia include long hours of travelling, busy work schedules, psychological setbacks, stress, etc.

On the other hand, secondary insomnia is the result of sleeplessness due to serious problems. Depression is an often observed reason for secondary insomnia. Secondary insomnia must always be treated under the strict analysis by a doctor because secondary insomnia may further develop into any other chronic disease that can be life threatening at times.

Common adverse effects of insomnia include being tired throughout the day and being irritable. It also causes difficulties in concentrating. When we do not get adequate sleep, our cognitive processes stop functioning properly. It affects our reasoning, problem solving ability, alertness, concentration, reasoning and attention. It also affects our learning ability.

Insomnia can cause accidents and injuries in the workplace. Insomnia also causes accidents on the road. Drivers suffering from insomnia cause a number of accidents on the road. It can also result in memory loss. It also impairs our judgement.

It can also lead to diseases like diabetes, high blood pressure, stroke, heart diseases and irregular heart beat. Research has shown that people who suffer from insomnia are at the risk of dying early, mostly due to heart attacks.

Insomnia can also lead to faster aging of the skin. Lack of sleep can result in dark circles, fine lines and wrinkles. Cortisol, the stress hormone is released when you suffer from insomnia. This hormone breaks down collagen that keeps our skin firm and elastic. Insomnia also leads to weight gain. It not only stimulates the appetite, it also initiates the cravings for food items high in carbohydrates and fats.

http://www.boldsky.com/health/nutrition/2016/what-are-the-consequences-of-insomnia-104093.html

Natural vs Medical - Acupuncture vs sleeping pills for insomnia

From wddty.com

Should you swap sleeping pills for needles to get a good night’s sleep? Joanna Evans weighs up the evidence

Popping a sleeping pill is the usual treatment for chronic insomnia in the West, with more than 10 million prescriptions for the drugs written each year in England alone. But in China, one of the most common therapies for persistent difficulty in falling or staying asleep is acupuncture.
While sleeping pills are associated with a raft of serious adverse effects and even death, acupuncture has proved to be a remarkably safe form of alternative medicine.
But does it work? Let’s take a look at the evidence.
What is acupuncture?
Acupuncture is an ancient traditional Chinese medicine (TCM) technique based on the idea that all lifeforms are supported by subtle energy known as chi or qi. In TCM, blockages or excesses of energy at certain places and organs of the body are understood to result in illness. These obstructions and accumulations of chi are balanced by inserting incredibly thin needles into acupuncture points—which are specific places along the body’s meridians (energy lines), as identified in TCM.
Clinical trials
Numerous trials have looked at the effects of acupuncture on insomnia, and many have had impressive results. Not only has the technique proved to be better than either no treatment or fake acupuncture—where the patients think they’re receiving real acupuncture, but the needles are actually being placed incorrectly or in the wrong places—but it has also outperformed powerful sleep-inducing (hypnotic) drugs.
In a high-quality six-week study published in the international journal Evidence Based Complementary and Alternative Medicine, researchers compared the effects of true acupuncture, fake acupuncture and the hypnotic drug estazolam in 180 insomniacs.
Those who received either acupuncture or the sleeping pill had significantly greater improvement in their sleep compared with those in the control (fake treatment) group. However,only the acupuncture group reported better sleep quality and vitality, along with less sleepiness and daytime dysfunction. The estazolam group, on the other hand, reported higher levels of daytime dysfunction.
An added benefit of acupuncture was that the positive effects were longer-lasting. “Improvements of sleep quality, total sleep time, sleep efficiency [and] daytime functioning achieved in the [acupuncture] group were well maintained to follow-up,” the researchers noted, “whereas the effect of sham acupuncture and estazolam was not significant when the intervention ended.”1
In another study, just one acupuncture session a week for four weeks was just as effective for insomnia as nightly doses of zolpidem (Ambien), one of the most commonly prescribed sedatives. “We found both groups improved over time at a similar rate,” the researchers said.2
Reviewing the evidence
Several meta-analyses, where the results of multiple studies are pooled together, have been conducted to determine the overall efficacy of acupuncture for insomnia.
In one of the largest, involving 46 randomized controlled trials (or ‘RCTs’, considered the ‘gold standard’ of scientific testing) and more than 3,800 patients with insomnia, acupuncture was significantly superior to no treatment, fake acupuncture and sleeping pills for boosting sleep quality and duration. What’s more, acupuncture combined with medication was better than medication alone.3
Other ‘studies of studies’ have had similar results,4 with one reporting mean“effective rates” of 91 per cent for acupuncture and 75 per cent for hypnotic drugs.
However, reviewers have been cautious in their recommendations because of the poor methodological quality of most trials. Indeed, a recent review by the Cochrane Collaboration concluded that “the current evidence is not sufficiently rigorous to support or refute acupuncture for treating insomnia”.
A plausible mechanism
While more rigorous, large-scale RCTs are needed, there’s certainly enough evidence to suggest that acupuncture can have beneficial biological effects that can promote sleep. An increased production of melatonin, nitric oxide, beta-endorphins and gamma-aminobutyric acid—all of which are involved in sleep—has been observed in studies of acupuncture in both animals and people.5
Safety and side-effects
One of the biggest draws of acupuncture is its safety. According to the British Acupuncture Council, it’s one of the safest medical treatments on offer in the UK. And there’s independent research to back this up.
Two surveys published in the British Medical Journal in 2001—one of traditional acupuncturists and the other of doctors who practise acupuncture—concluded that the risk of a serious adverse reaction to acupuncture is less than one in 10,000 treatments. When a total of 66,000 treatments were reviewed, only a handful of minor side-effects were reported, such as dizziness or bruising around needle points.6
Similarly, a 2006 UK safety review deemed the risks associated with acupuncture “negligible” and concluded that the treatment is “very safe”, provided it’s administered by competent practitioners.7
In stark contrast, prescription sleeping pills like zolpidem have been linked to a catalogue of catastrophic effects, including amnesia, compulsive repetitive behaviours, delirium, nightmares, hallucinations, overdosing, addiction, falls, cognitive impairment and life-threatening allergic reactions.8
Ironically, zolpidem also appears to cause sleep problems like sleepwalking, sleep-related eating and, most worrying of all, sleep-driving.9
One study found that people taking hypnotic drugs like zolpidem were at least twice as likely—and, with some drugs, up to four times as likely—to be involved in road-traffic accidents.10
This might explain why hypnotics were recently found to dramatically increase the risk of death—even in those who only take them once in a while. According to the researchers, the “meagre benefits” of these drugs—as demonstrated by numerous independent trials—fail to justify their “substantial risks”.11
Getting to the point
With its impressive safety record and the number of positive studies of acupuncture for insomnia so far, we’d say that the TCM technique beats sleeping pills hands down. Nevertheless, no doubt a holistic approach that includes diet and lifestyle changes is the best medicine for tackling insomnia.

https://www.wddty.com/magazine/2016/august/natural-vs-medical-acupuncture-vs-sleeping-pills-for-insomnia.html

What are the causes of insomnia?

From ask.naij.com

Insomnia is a disorder that makes your life tough. The first insomnia fact you should be aware of is that scientifically speaking insomnia is a state of health when a person finds it hard to either fall asleep or stay asleep even after getting some sleep.
Insomnia is usually accompanied by a few of the following symptoms. First, you might experience difficulties when going to sleep. You can spend much time just lying in the bed trying to get some rest, while you just cannot fall asleep. Moreover, the second symptom is that you might wake up in the middle f the night out of a sudden, and not fall asleep afterward. The person with insomnia is more likely very early in the morning no matter how late at night he went to bed. Finally, you can feel tired after you wake up the regardless of for how many hours he was sleeping.
There is not just one type of insomnia. The first one is known as primary insomnia. This kind of insomnia happens to a person that only has sleeping problems only and no other health issues. Meanwhile, the other insomnia type occurs when a person suffers from a health problem or even several ones, and these issues cause insomnia as a result. Among the health problems that can lead to insomnia are cancer, asthma, heartburn, depression, etc. as well as general pain and medication that one takes in the view of certain health problems.
Another insomnia fact you should know about is that insomnia can be either short- or long-term. Short-term insomnia can last from one day to a few weeks, while long-term one is when a person experiences sleep problems from three days a week to even more.
The causes of insomnia are numerous, and they depend on the type of insomnia one has. In the case of short-term insomnia, it can be resulting from a serious stress in one’s life. In case a person cannot control his or her emotions, the central nervous system gets so overwhelmingly tired, that it causes sleeping problems. That is why things like change of place of residence, the death of a dear close person, loss of a job or family issues like divorce or separation can result in loss of sleep or insomnia.

Among the other insomnia causes is a discomfort one feels in an emotional or physical area. If you cannot switch your focus from a thing that steals your comfort and calmness, you are more likely to have insomnia. So be careful about that! The next short-term insomnia cause is a shift in your sleep schedule. This shift often occurs if you move from place to place with a great time difference. This phenomenon is also known as a jet lag. Moreover, if you work night shifts, and you are now switched to day shifts, you are more likely to suffer from the change, and this stress for your body is likely to result in insomnia.
Short-term insomnia can also be caused by the lack of comfortable sleep environment. If you do not have your own room, or you have a new-born baby in the house, you will not get enough sleep without wakening up. This can be a cause for your insomnia. Finally, another cause for insomnia can be taking certain kind of medication that can interfere your sleep either in the day or night.
Long-term insomnia can have its causes. Its causes can be a deep depression. In case you feel depressed and cannot deal with the issue yourself, please make sure to contact a psychologist to get help. Otherwise, the feeling of being stuck in a problem which you cannot solve yourself can cause long-term insomnia when you do not get regular sleep from three to seven times a week. This can be dangerous to your health, as sleep is essential. Moreover, a person that lives in constant stress is more likely to have insomnia. Therefore, watch out to deal with the aspects in your life that lead you to feel constantly exhausted or stressed.
Long-term insomnia can also be caused by uncomfortable sleep environment. That is why sleep professionals recommend having healthy and comfortable conditions for sleep. Choose a more expensive and professional mattress and get special blinds on your windows in order to have complete darkness during the night when you try to sleep. Make sure to sleep in a quiet surrounding. In case you have constant noise at home, get plugs to use them while sleeping.

Other professional state that one of the causes of insomnia is pain experienced during one’s sleep. This pain can disturb you, wake you up or cause discomfort that will make your sleep unhealthy or even cause you having no sleep throughout the night. Consult your doctor if you feel pain; secondary insomnia can be cured in case the source of pain is cured as well.
Taking all said above into consideration, insomnia is a complicated issue. However, do not pains, it can be treated. One of the insomnia treatment secrets is that there is a special sleep hygiene that should be used no matter whether you suffer from insomnia or not.
The first thing you should remember when trying to overcome insomnia is that it is always helpful to go to sleep at the same time every day. No siestas during the day - save the desire to sleep until your night sleep. When you divide your sleep “sessions” between day naps and night sleep, it makes you sleep less during the night. The next thing that will help you deal with insomnia is sticking to healthy lifestyle instead of drinking gallons of coffee and smoking. Both of these things are used to wake you up, therefore, cutting them out of your diet makes you want to sleep less.
Staying in shape is also helpful when fighting against insomnia. Do not be surprised, but your body needs discipline and exercises is one of them. However, be careful and only do your exercises three or four hours before going to bed. Otherwise, your body will be too energized to fall asleep when you decide to have some rest. As a part of this recommendation on how to fight insomnia, specialists also highly recommend not eating fatty or heavy meals before going to bed. Your stomach will not let your brain fall asleep, as it needs time to digest the food you put into your body. That is why you should eat at least four hours before going to bed. Nevertheless, you can have a fruit or something light as a treat.
Do not just rush into bed when it is your time to sleep. You need to take some time and relax and stabilize your emotions that you get throughout the day. You can try reading a book before going to sleep (however, do not choose a detective story or you will get too excited to fall asleep). You can turn on some light music or the sound of nature. It is fantastic to fall asleep when listening to the sounds of sea waves and picturing yourself lying on a beach under millions of stars. Amazing, is not it?
Moreover, make sure to eliminate all the insomnia causes before going to bed. Thus, if you feel pain, take medication. Consult your doctor and see whether the medication you take on a regular basis do not disturb your sleep. Turn off all the sounds in the house or take ear plugs to isolate from the noises all around. Use the blinds to eliminate the light coming from outside. If you feel that the air in the room is too hot, use an air conditioner an hour before going to bed in order to create a pleasant atmosphere for your sleep. In addition, you can try using air humidifier in order to make your sleeping process as comfortable as possible. The air humidifier also makes these calm monotonous noises that can be helpful when trying to fall asleep.

Specialists also encourage people only to use their bedrooms for having sex or sleeping. If you work in a bedroom, you can still associate the room with your work, while you need to use it as a room where you go to relax and have some rest. Do not confuse the main reason this room is in your house.
If you still experience difficulties when making yourself sleep a little bit, you can get up and something monotonous like reading or listening to something, However, these activities should be relaxing and not energizing for your body. Otherwise, you will not reach your goal. And finally, consider having a diary where you will write down all the things you need to do the following way. This will prevent you from thinking over the next day routine and will make sure your brain is not stressed or occupied with things. Your main goal right now is to get enough of healthy sleep, so focus on that.
Looking at everything highlighted above, insomnia can be caused by numerous things like emotional or physical discomfort, pain, uncomfortable sleep conditions, stress, life circumstances, jet lag, etc. Nevertheless, it can be treated by following a special pattern of things also known as sleep hygiene that includes healthy habits that you should learn to do before going to bed and throughout the day. Follow these easy steps to get enough sleep every day instead of feeling exhausted and irritated at the dear and loved ones. Stay healthy!

https://ask.naij.com/health/what-are-the-causes-of-insomnia-i25720.html

Facing my fear: my insomnia almost drove me crazy. Then I got help

By Dutch Godshalk

My hours in bed are an exercise in diminishing returns.
Back in college, I’d call myself a night owl. It was a point of pride for me: here was the aspiring writer, up all night, reading the classics, writing (bad) poetry, chain-smoking, thinking tall thoughts. I was a walking cliche, of course, completely run-of-the-mill. In my mind, though, I was mysterious and artistic. I liked not sleeping. So I didn’t sleep. It was a choice.
Then college ended, and I started working at a law firm. Rest became slightly more important. Every other night, as 2.30am rolled around, I’d pop two Tylenol PM tablets and drift off. It wasn’t long before I was swigging Nyquil straight from the bottle.
During this period, “I’m a night owl” morphed into: “I’m not really a morning person.” Ever so gradually, it morphed again into: “I haven’t slept in days.” Suddenly I’m pushing 30, and sleep remains as elusive as ever. I’m not a night owl. I’m a chronic insomniac. And recently, my insomnia hit its nadir.
It was 8.30pm on a Tuesday in June. I was sitting on my sofa, staring at a three-month-old copy of the New Yorker and struggling to make sense of it. The words wouldn’t sit still. They kind of shifted in their rows, but slightly, like hesitant foosball figures. I dropped the magazine and stared at the floor. The carpet swirled a bit.
At this point, I’d been awake for more than 72 hours. My hands and arms tingled. My eyes were warm to the touch, soft-boiled and bloodshot. My skull throbbed. I couldn’t stop yawning, but each yawn felt mocking, a laugh at my own expense.
For the first time in my life, insomnia moved beyond exhaustion and into the realm of physical and mental anguish. I’d become sick from an excess of consciousness. Sleep became my only thought, the sole object of my anxiety. The more I obsessed over it – the more I needed it – the more I couldn’t do it.
As a result, my days were spent half-awake and dreading the coming night. For an insomniac, nights are an eight-to-10-hour prison sentence, long stretches of pillow flipping and staring at the ceiling, of racing thoughts and eventual frustrated pacing. And panic. A panicked disbelief often takes hold: “This is actually happening again.”
Most nights I would eventually sleep – about two hours here and there – and wake with a jolt, disoriented and unsure if I’d drifted off at all. I’d search my memory for the remnants of dreams. Delirium set in.
I considered swallowing a handful of sleeping pills. It’s not that I wanted to die; it’s that I couldn’t fathom another day awake. I was the cartoon character stranded on the desert island, and the bottle of temazepam on my bedside table was beginning to resemble a glistening ham.
I needed someone to tell me not to eat it. So four days in, somewhere around 3am, I called a suicide hotline. The man on the phone didn’t quite know what to say, but it was a human voice after hours of late-night bedroom silence, and that was enough. I threw the pills away and remained awake until dawn, watching the shadows on the wall soften into morning light.
When I got out of bed, I began making appointments. I called hospitals, sleep centres, therapists. Until then, it had been years since I’d stepped inside a hospital. I work in print news, so, naturally, my income is low and my health plan dismal. Nevertheless, when you’re gazing lustily at prescription drugs, it’s time to take action.
It took years of denial, and one week of hell, for me to finally acknowledge insomnia as a legitimate illness, one that afflicts roughly 60 million Americans.
Now my evenings comprise running down a lengthy doctor-and-internet-recommended checklist, an inventory of dos and don’ts. Do: turn off all screens an hour before sleep. Don’t: drink alcohol. Do: make some tea. Don’t: think about work, at all, not even a little bit.
I’ve been sleeping fine enough the past couple weeks. But I know a drought’s coming, sooner or later. It always does. During the next bout of insomnia, though, I’ll concentrate on remaining calm and remembering that it doesn’t last forever. As bleak as the wakeful nights can be, there’s always an end to it. Sleep does come. There’s comfort in that.

https://www.theguardian.com/commentisfree/2016/jul/29/insomnia-drove-me-crazy-help-sleep-facing-my-fear

Sleep Better at Night, Feel Better During the Day

From news-journal.net

Sleeping should be simple, but insomnia and other sleeping disorders prevent many people from getting the rest they need for good health. Internet data suggests that approximately 246,000 searches are done on "insomnia" per month, and 60 percent of American adults report having sleep-related problems several nights a week, according to the American Psychological Association.

Sleep is one form of rest, but not the only way to rest. A "certain state of ease," according to the yogi Sadhguru, provides the body with rest, even if it isn't asleep. "Learn to keep your body restful," he adds in a YouTube video on the topic of sleep quality.

When it comes to getting a good's night sleep, quality matters more than quantity. An easy, yoga-style practice called Inner Engineering has demonstrated improvement in quality of sleep without the need for sleep medication.
The Inner Engineering program features a comprehensive process that promotes optimal health by aligning the mind, body, energy and emotions. A key element of the program is Shambhavi Kriya, or Shambhavi Mahamudra Kriya. Shambhavi Kriya is a type of meditation that has been shown to improve mind and body.
In particular, Shambhavi Kriya can help improve sleep quality. A survey of participants in Inner Engineering showed that 84 percent reported improvements in insomnia symptoms with regular practice of Shambhavi Kriya.
In a recent study, adults who practiced Shambhavi Kriya had twice the amount of REM sleep (the deepest, most restful part of sleep) as those who didn't practice. In addition, those in the Shambhavi group fell asleep in one-eighth the time and reached REM sleep in one-third the time as nonpractitioners.
The Inner Engineering program, developed by Sadhguru, is designed not only to improve sleep, but also to serve as an antidote for stress and help promote restful feelings throughout the day. "Being restful alleviates chronic ailments and improves your immune system and healing," according to the Inner Engineering website. "[Being restful] also improves mental health by reducing anxiety, stress and depression, allowing you to be happier."

http://www.news-journal.net/online_features/health_and_wellness/article_712ebeca-5637-587d-baab-af87988dc007.html

5 natural ways to deal with insomnia

By asiaone.com

Are you sleeping well? If not, you could be suffering from too much stress.
When you are stressed, your body produces chemicals such as cortisol and adrenaline that over a prolonged period can cause symptoms such as sleep problems, depression, digestive problems, headaches, heart disease and weight gain.
Inadequate sleep also triggers the body to produce more cortisol, so it is important to deal with any sleep difficulties you might have if you want to manage stress.

There are commonsensical approaches to sleep difficulties: avoid caffeinated drinks after noon, cut down on alcohol, avoid napping during the day, and try to exercise regularly (but not too close to bedtime).
If you've done all that, but sleep still eludes you, try the following tips:
1. Get into a routine
Mayo Clinic recommends establishing a relaxing bedtime routine to prepare one for sleep. This helps to ready your mind and body for sleep.
For some, this includes having a cup of herbal tea, a warm glass of milk, reading a book or having a warm shower. This will help you unwind and make it easier to fall asleep.
2. Beware blue light
Blue light - such as those found on your handphone, tablet, computer and television - interferes with the production of melatonin, a hormone produced by your brain which is crucial to regulating your sleep-wake cycle.
To reduce your exposure to blue light before bedtime, limit your use of such devices after dinner. Another alternative is to download and use blue light filters on your devices.
Short-term supplementation of melatonin has been shown in studies to help induce sleep, but long-term supplementation can cause dependency and is not encouraged.
3. Take a supplement
After 12 years of research, in partnership with Universite Henri Poincare-Nancy in France, a peptide was found with its calm & relaxing properties within a milk protein hydrolysate. The research stemmed from the observation of the calm state of a baby after drinking milk.
PNT200 is a natural supplement derived from organic cow's milk. Its active compound - a decapeptide called Casozepine - works like benzodiazepines, a type of sleeping pill. However, unlike benzodiazepines which can cause memory loss, dependence and addiction, Casozepine in PNT200 produces a calming effect without adverse effects. It binds to the brain's GABA-A receptors and reduces the brain's response to perceived stressors.
PNT200 is clinically proven to be effective, safe for long term use and is free from lactose, fats, steroids, hormones and antibiotics that are commonly found in milk and dairy products, so individuals who are hyper-allergic to specific dairy products can also consume it. The recommended dose for adults is four capsules half an hour before bedtime. Children aged 12 and above can take one to two capsules.
Fung and Goh recommends that individuals that are hyper-allergic to specific dairy products should try 1 capsule of PNT200 for the first couple of days or nights. If there is no negative allergic reaction, the dosage may be increased to 4 capsules a night & 2 capsules for day-time consumption.
For better quality sleep, Fung and Goh also recommends that the supplement should be taken half an hour before bedtime. Adults should take 4-6 capsules for 15 days and 4 capsules nightly after that whenever necessary. Children and teenagers can take 1-2 capsules whenever necessary. For individuals who suffer from anxiety or high-stress during the day, they can take 2 caps of PNT200 to calm nerves & relieve stress.
4. Harness the power of scent
Aromatherapy has long been used as a stress reliever. Studies have shown that using essential oils such as lavender can improve sleep quality and promote relaxation.
Besides the ubiquitous lavender, you can try other essential oils such as marjoram, ylang ylang and geranium to relax. Use them in massage oils or place a few drops in a diffuser to enjoy their soporific and sedative effects.
5. Cool down
Have you ever noticed that it is easier to fall asleep in a cool environment? This is because sleep sets in when your body's core temperature is dropping. Set your air con to a comfortable temperature setting - this could mean 24 degrees C for some and 18 degrees C for others.
If turning on the air con is not an option for you, try placing a cooling mat on your mattress instead.
In conversation with Dr. Jimmy Gutman (McGill University, Canada), he points to some very concerning research regarding stress levels in society - "It has been estimated that upwards of 80 per cent of all visits to primary care physicians are for stress-related problems. These range from the obvious diagnosis of anxiety to more occult diseases like high blood pressure or stomach ulcers. Take it a step further, many of the issues from alcoholism or drug abuse stem from the original attempt for these individuals to self-treat for stress".
When asked about sleep problems, he was equally emphatic about its frequency as a health problem. "Almost half of us will have difficulties sleeping at some point in our year. The results go beyond just poor performance at work or at school. Insufficient sleep is associated with heart disease, neurological problems and even weight gain. More focus needs to be paid to adequate sleep as part of our lifestyle management".
"Often exercise, good nutrition and relaxation techniques are not enough, we must take advantage of drugs or supplements to give us some help. The problem is that these drugs and supplements are often fraught with unwanted side effects. The discovery of this natural sleep aid (PNT200) is a big step forward in dealing with this epidemic." Dr. J.Gutman, M.D, FACEP.
When you get enough proper sleep, you are better able to manage the stressors in your life. Start sleeping well by incorporating some of the above tips into your lifestyle.

http://health.asiaone.com/health/body-mind/5-natural-ways-deal-insomnia

Shuffle your thoughts and sleep

By Oliver Burkeman

If you have been losing sleep recently – and it’s not inconceivable that the ongoing collapse of the postwar global order has been keeping you up at night – I have good news. With fortuitous timing, the Canadian cognitive scientist Luc Beaudoin has invented a new cure for insomnia, which he calls the “cognitive shuffle”. Essentially, it’s a method for deliberately scrambling your thoughts, so they make no sense. And since the world these days already doesn’t, what have you got to lose?
Traditional ways of tackling insomnia, Beaudoin notes, are largely useless. If anxious thoughts are keeping you awake, counting sheep won’t work: it’s an utterly boring activity, which means almost any other thought – especially worries – will prove more compelling. Relaxation techniques are often doomed by the fact that you’re consciously trying to get to sleep – a guaranteed path to failure. And mindfulness meditation, done properly, leaves you more alert, not less.
The cognitive shuffle involves mentally picturing a random sequence of objects for a few seconds each: a cow; a microphone; a loaf of bread, and so on. It’s important to ensure the sequence is truly meaningless, otherwise you’ll drift back into rumination. One option is Beaudoin’s app, MySleepButton, which speaks the names of items in your ear. Another is simply to pick a word, such as “bedtime”, then picture as many items beginning with “b” as you can, then “e”, then “d”, then… Well, by then, if my experience is anything to go by, you’ll be asleep.
In part, Beaudoin argues, this works because the brain has evolved to determine whether it’s safe to fall asleep by checking what one specific part of the brain, the cortex, is doing. If it’s engaged in “sense-making” activity, that’s a sign it may be weighing up dangers. But if thoughts have degenerated into rambling nonsense, the coast is probably clear. By filling the mind with nonsense, you trigger the sleep switch. Yet the technique also works for a simpler reason: it’s hard to focus on multiple things at once. While you’re busy generating a mental image of a microphone, it’s tricky to fret about your mortgage.           

And the “cognitive shuffle” has implications beyond insomnia. Attention, as you’re doubtless aware by now, is a finite resource. This means it’s important to steward it carefully; if you let yours be seized by panicky headlines, there’ll be less left over for what matters. But it also suggests a clever way to silence negative thoughts: deliberately overload your attentional bandwidth. A screaming baby, faced with a grownup making silly noises, will often fall silent; it can’t focus on being distressed and intrigued at the same time. Adults aren’t so different. That’s why the best cure for anger isn’t venting, but switching to something sufficiently complex that anger isn’t an option. (Ever tried doing sudoku while ranting internally?) It’s also why it’s fine if your Brexit coping strategy includes some distraction. In moderation, fiddling while Rome burns has its upsides.

https://www.theguardian.com/lifeandstyle/2016/jul/15/shuffle-thoughts-sleep-oliver-burkeman

Tips to relieve your insomnia

By Gretchen Stelter

If you’re suffering from chronic pain, chances are you are having a challenge sleeping through the night. The inability to sleep is called insomnia and affects two out of every three people.

Insomnia can be defined as:

• Having difficulty falling asleep
• Waking up in the middle of the night and not being able to go back to sleep
• Waking up too early in the morning

A person with chronic pain might take a good hour to fall asleep due to being uncomfortable in bed or just not being physically tired. When one awakes frequently, it may be because turning a certain way causes pain. This can start a vicious cycle, where you can’t get back to sleep because you’re thinking about the pain. Perhaps you are someone who can fall asleep alright but always wakes up too early. This may be due to pain or depression from chronic pain. All of these problems have indicated your sleep patterns are interrupted. When you are tired, it makes it difficult to cope with pain.

To cope with your insomnia try doing the following:

• Make sure your mattress and pillows are comfortable. Especially if you are suffering from back pain.
• Avoid caffeine before bedtime. Caffeine is a stimulant found in coffee, some tea and soda and disrupts sleep
• Avoid alcohol and nicotine before bedtime. Although it may relax you before going to bed, these two stimulants generally wake you in the middle of the night.
• Control the temperature of your room. Don’t make it so warm to where you will perspire or so cold to where you are tense and rolled up like a ball in bed.
• Exercise during the day. This will help you sleep better at night, and it also relieves some of the pain you may be experiencing.
• Don’t take naps during the day. You may be drowsy enough to sleep at night.
• Get up at the same time each morning. Your body will get into a natural sleep rhythm.

Some other habits that will encourage a good night sleep are:

• Do not use your bedroom for activities other than sleeping. Do not keep a television or books in your bedroom.
• Develop a bedtime routine. The hour before bedtime should be one to prepare you for sleep. Take a warm bath or use a relaxation tape.
• Create a sleep diary. This will help you keep track of your progress.

There are many articles and books available on sleep and chronic pain. One resource book Michigan State University Extension suggests is “Living a Healthy Life with Chronic Conditions” by Kate Lorig. MSU Extension PATH classes use this resource as part of their curriculum. To sign up for a Chronic Pain class, call your local MSU Extension office to find out when the next program will begin. For more tips on health and nutrition visit Michigan State University Extension page on chronic disease.

http://msue.anr.msu.edu/news/tips_to_relieve_your_insomnia

Too much AND too little sleep is 'as damaging to your health as a bad diet and sitting all day - raising your risk of heart disease, and diabetes'

By Lizzie Parry

Not achieving the recommended eight hours sleep each night, is as damaging to a person's health as a high-fat diet or sedentary lifestyle, experts have warned.

Both too much and too little sleep increases the risk of inflammation in the body, a new study suggests.

Insufficient sleep is considered a public health epidemic by the US Centers for Disease Control and Prevention.

Common conditions, such as insomnia, have been linked to increased risk of inflammatory disease and a greater risk of early death.

Dr John Krystal, editor of the journal Biological Psychiatry, where the new findings are published, said: 'It is important to highlight both too much and too little sleep appears to be associated with inflammation, a process that contributes to depression as well as many medical illnesses.' 

Inflammation causes a number of substances to increase in volume in the blood stream.

These include, C-reactive protein (CRP) and interleukin-6 (IL-6).
An increase in these substances can be an indication of adverse health conditions, including cardiovascular problems, hypertension - or raised blood pressure - and type 2 diabetes.

Many past studies have investigated the mechanism behind the link between sleep and immunity.

But variations between pieces of research have made it difficult to understand the effects.

A team of researchers from UCLA set out to review past research to further understand the association.

Michael Irwin, Richard Olmstead and Judith Carroll, all of the Cousins Center for Psychoneuroimmunology, examined 72 different articles.

Their systematic review encompassed more than 50,000 participants from population-based, and clinical trials.

 

The researchers focused on CRP, IL-6 and tumor necrosis factor α (TNFα), as signs of inflammation in the body.

They defined - as per various national guidelines - normal sleep duration to be seven to eight hours of shut-eye a night.

Their analysis showed that sleep disturbance - poor quality sleep, or insomnia - was linked to increased levels of CRP and IL-6.

Furthermore, sleep for longer than eight hours, had the same effect on CRP and IL-6 levels.

Shorter sleep duration was linked to raised levels of CRP but seemingly had no effect on IL-6 levels.

And the researchers noted no associations to TNFα.

Dr Irwin said sleep disturbance or insomnia should be regarded as behavioural risk factors for inflammation, similar to the adverse effects of a high-fat diet or sedentary behaviour.

Treatments targeting sleep behaviour could be a strategy for reversing the inflammation and reducing the risk of inflammatory illness.

Dr Irwin concluded: 'Together with diet and physical activity, sleep health represents a third component in the promotion of health-span.'  

http://www.dailymail.co.uk/health/article-3677689/Too-little-sleep-damaging-health-bad-diet-sitting-day-raising-risk-heart-disease-diabetes.html

 

Can't sleep? 9 habits to counter insomnia for deeper sleep

From Ammon News

AMMONNEWS - The relationship between sleep and cognitive function (concentration, memory, learning, reasoning etc.) has been at the heart of much psychological research over the years. Google Scholar alone lists 3 million studies investigating the effects of sleep deprivation, conducted since the early 1800s. And the results are not pretty.

The negative impact of sleep deprivation on cognitive function is well-known. Even without reading the research, most people are aware of how poor sleep can affect their ability to perform even the simplest of tasks. I remember once, after 2 consecutive nights of virtually zero sleep, it wasn’t until I got into my car to go to work I realised I had forgotten to put my shoes on.

What is causing greater concern more recently is the evidence showing a direct link between sleep deprivation and major health issues. Studies have shown that chronic insufficient sleep not only increases your risk of heart attack, diabetes, depression and anxiety but also Alzheimer’s Disease.
The importance of getting enough sleep has never been clearer. So what can we do to ensure that we get those 7 to 8 hours of blissful zzz’s every night?

1)Reduce your stress levels

Chronic stress plays havoc with our cortisol levels – and our sleep. Stress leads to high cortisol levels which in turn prevent the production of the sleep hormone melatonin in the evenings – resulting in a poor night’s sleep. Managing your stress levels and removing potential sources of stress are key to restful sleep. Gentle exercise and meditation in the early evening have been shown to help lower cortisol levels. More intensive exercise has also been shown to help improve sleep – but must be conducted earlier in the day as it can temporarily increase cortisol levels. Other ways to reduce your stress levels can be found here. And if you’re really struggling to get your stress under control, seeking the help of a professional therapist or life coach can help.

2)Brain Dump

Many people can’t sleep because they seemingly can’t switch their brains off. They are physically tired but continuous thinking stops them from falling asleep. One exercise that can help is to literally dump all of the thoughts going on in your mind on a piece of paper before you go to sleep. Make notes of all the things you have to do or any ideas you have, or simply write down all of the thoughts that might be bothering you. Get it onto the piece of paper and out of your mind.
3)Throw it in the trash

If you still can’t sleep because of over-thinking, another exercise you can do is to imagine putting all of the thoughts going around your head in a box and closing down the lid. Then you simply take that box, crumple it up and throw it in the trash!

4)No screens an hour before bed

Research has shown that looking at phones, laptops, TVs – anything with a screen – stimulates brain activity. Not exactly what you want when you’re trying to get some shut-eye. The “glow” from the screen also impairs the production of melatonin and can reduce your ability to sleep even further. For better sleep, put all of your electronic devices away an hour before bed and don’t look at them again until morning.

5)No caffeine after 1pm

Caffeine can stay in our systems for up to 7 hours. So if you’re drinking it at 5pm or 6pm – it could be midnight or 1am before you start to get sleepy. Have your last caffeine fix (including tea, hot chocolate and energy drinks) at lunch time and notice how much more easily you fall asleep in the evening.

6)Dim the lights
The unnatural light we use in our homes in the evenings tricks our bodies into thinking it’s still daytime – meaning our cortisol levels might not come down as they should. Dimming the lights, using small lamps and setting your electrical devices to “night shift” can help reduce this effect significantly, aiding better sleep.

7)Read a book

Some people find reading before bed can help them “switch off” from the day’s events. Others have also found that if they can’t sleep within 15 minutes of being in bed, getting up and reading in another room for 10 - 30 minutes can help calm the mind down.

8)Recharge your batteries

Did you know we actually need energy to sleep? This is why some people who are really tired still find it hard to sleep. Our parents would probably say we were “overtired”. To keep your batteries recharged it’s important to find time for relaxation, as well as support your body with the right nutrients that will allow it store energy. Read here for more details.

9)Eat a light evening meal

Research has shown that people who eat a light meal at 7pm (or 3 hours before bed) sleep better than those who eat a big meal at 8pm or later. Choosing foods that contain an amino-acid called Tryptophan (which is believed to indirectly help the production of melatonin) might also be beneficial for a good night’s sleep. Foods high in Tryptophan are turkey, chicken, eggs and fish, as well as carbohydrate sources such as oats and brown rice. And if you get hungry towards bedtime, eating a small 30gm snack of carbohydrates has been shown to help curb the hunger and induce sleep at the same time!

http://en.ammonnews.net/article.aspx?articleno=31875#.V3rmOIf6vIU

Brexit blues: Uncertainty, insomnia and lots of anxietyBrexit blues: Uncertainty, insomnia and lots of anxiety

From hindustantimes.com

Sadness, insomnia, frustration and confusion: the Brexit blues have gripped many European Union supporters since Britain’s shock decision to leave the bloc last week.
“I would say I am currently suffering from anxiety and/or depression,” EU backer Mick Watson, 41, told AFP.
“I hadn’t felt anything like this before Friday’s referendum result. I am worried, very worried.
“I am constantly online, my work and home life has suffered. I feel like my way of life is threatened and that’s scary,” added the University of Edinburgh researcher.
Turbulence ahead
The seismic vote has forced Britain to recognise the deep divisions within its society, a profound realisation that heralds a turbulent and uncertain future.
Around 17.4 million people voted to leave the EU, while 16.1 million voted to stay, leaving huge numbers fearful of life outside the bloc.
“Our reactions are multiple. The first is shock and a sense of betrayal felt by Remain voters, many of whom feel that they no longer recognise the UK they live in,” explained Jay Watts, of Queen Mary University of London.
“It has shattered people’s sense of what British values are.”
‘Worse than divorce’
Brexit proponents argue it is similar feelings of alienation and powerlessness -- ignored for decades -- that saw so many working class communities voting to leave the EU, and resent the blame cast upon them.
“Many Leave voters feel at times angry that they are being rubbished as ill-informed and racist,” she said. “The main emotion for everyone is uncertainty.”
Remain supporters have compared the trauma to a relationship breakdown, or a death in the family.
“The main feeling is of irreversibility, so in that sense its worse than a divorce, and more like an avoidable death,” explained Will Davies, from Goldsmiths, University of London
“It feels like a terrible accident, that should have been foreseen and should have been prevented.”

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British-US actor David Schaal, star of The Inbetweeners and The Office, said the result had triggered a bout of introspection.
“I am waking up in the night, worried about the future of the country and how I personally fit in,” he told AFP.
“This isn’t just a vote about coming out of Europe, it’s a vote about our national identity.
“It’s a sense of grief. A sense of loss of our tolerance and fairness for which I believe Britain used to stand for,” he added.
Some have turned to gallows humour to express their anxieties on social media.
“For the first time EVER I am working in my pyjamas. I think I have #brexitblues,” wrote Twitter user Lucy Mann.
“Resisted temptation to hug my Polish delivery driver and tell him I still love him. #BrexitBlues,” added Charlotte Day.
Physical symptoms
The fog of depression has also consumed immigrants, crippled by doubts about their adopted country, whose arms suddenly do not appear to be as open.
“I swing between depression, anger, sadness, worry and hope,” Aurore Valantin, a 37-year-old French blogger based in Worthing on England’s south coast, wrote on her blog Croqlife.
“I have very close friends that actually have physical and psychological symptoms.
“One hardly eats, has lost weight, and is tempted by Valium and alcohol as a way of dealing with Brexit,” she added.
But Aurore is in no mood to pack her bags, preferring to “drown her sorrows” and blog about the England she loves, a country of “tolerance and eccentricity”.
London newspaper the Evening Standard has already offered advice on banishing the Brexit blues, producing a “tour of the best food and drink the EU has to offer, without leaving London”.
The guide points readers in the direction of the finest French wine, Romanian porridge and Spanish tapas.
Others are seeking solace in a motivational poster issued by the government during World War II, whose message now suddenly appears to be acutely relevant: “Keep Calm and Carry On.”

http://www.hindustantimes.com/world-news/brexit-blues-uncertainty-insomnia-and-lots-of-anxiety/story-dTuoZxRYDRBeEYAk5DFO1K.html