The 7 Worst Things You Do When You Just Can’t Sleep

From menshealth.com

Some guys are lucky to fall asleep within minutes after their heads hit the pillow. But if you’re not one of them, sleep can feel more elusive than that 300-pound bench press you’ve been hoping for.
And if you’ve struggled to nod off, chances are you’ve tried every “sleep fast” remedy in the book to get snoozing faster. Problem is, some common advice and habits thought to boost sleep might actually have the opposite effect, says W. Christopher Winter, M.D., president of Charlottesville Neurology and Sleep Medicine and Men’s Health sleep advisor.
That’s right—the same things you’re doing to help your sleep might actually be keeping you up.
We’re talking pretty everyday stuff, too. So if you’ve ever struggled to get to sleep, give this list a read: Chances are, you’re doing some stuff on here that could be sabotaging your shuteye.

Sleep Saboteur: Taking sleeping pills

It’s the ultimate irony: The same drugs marketed to help you sleep better might actually be hindering your nightly recharge. That’s because sleeping pills haven’t been proven to increase quality of sleep to any large degree, says Dr. Winter.
And that’s important, since quality of sleep is vital to helping you wake up feeling refreshed. If your quality of sleep is poor—say, waking up often or failing to reach truly deep sleep—you won’t fully tap into the restorative processes that your brain and body need.
Plus, they also might not help as much as you think with quantity of sleep, either. Some studies have found that sleeping meds like Ambien help you fall asleep only a few minutes earlier than you would without the meds, he notes. And those extra minutes may not equate to much relief, especially when you consider that many meds cause side effects like morning grogginess or sleepwalking.
The only potential upside, says Dr. Winter, is if you perceive that you’re getting better sleep, even if that’s not technically true. That can help you feel more refreshed the next day, or have an easier time waking up. But even then, you may be risking side effects or even dependency, just for a placebo effect.

Sleep Saboteur: Messing with your melatonin

Around sunset time, your brain secretes more of a hormone called melatonin, which is designed as a trigger to help us wind down to sleep.
So lots of guys pop melatonin supplements to help the process along. But you might not be getting as much help from them as you think: A meta-analysis of 19 studies on 1,683 people from Yale concluded that while melatonin can help you get to sleep faster and snooze longer, the effects were pretty small - people nodded off just seven minutes faster and slept just eight minutes longer. Those are much smaller benefits than you’d see with other sleep aids, the researchers write.
Plus, frequently using the supplement can mess with your body’s own production of the hormone, says Dr. Winter. As a result, your brain can secrete less of it—making it harder to sleep without the supplement.
And many guys take it way too late for it to help, anyway, he says. Melatonin naturally kicks in about three to four hours before sleep. So if you take it when you’re getting ready for bed—say, around 10 p.m.—it won’t affect you until around 2 a.m.

Sleep Saboteur: Going to bed only when you’re tired

Although it sounds like logical advice, similar to “eat only when you’re hungry,” varying your bedtime can cause sleep disruption over time, according to Mia Finkelston, M.D., family practice physician who sees patients virtually through telehealth app LiveHealth Online, and often counsels patients on sleep issues.
This is a big problem for those ages 20 to 40, she says, because their bodies seem to be able to handle lack of routine. Think of it: Summer comes and you stay out super late on weeknights at barbecues and concerts, but still manage to be ready for that 8 am meeting the next day.
But, actually, your body craves structure. Setting a regular bedtime, waking up at the same time each day—yes, even on the weekends—and having the same rituals nightly can make it easier to fall asleep.
That’s because your recognizes the routine, and so it powers down on cue, reducing adrenaline and cortisol and increasing sleep-inducing melatonin around the time it expects you to start winding down, Dr. Finkelston explains.
“We can handle spontaneous changes to our sleep routine, but most days should be consistent,” she says, suggesting that you aim for five nights out of seven on a predictable schedule.

Sleep Saboteur: Getting out of bed if you can’t sleep

It’s become common advice to give yourself 15 minutes to fall asleep, and if you can’t, to get up and do something else, like read or listen to music.
But Dr. Winter disagrees. The time spent resting—even if you’re not sleeping—can be hugely beneficial to the body, he says.
“As long as you’re not upset about the fact that you’re not sleeping, then seeing that time as rest is great,” he notes. “It’s not wasted time.” That’s because “resting” helps your body even if you’re not actually asleep, by lowering stress-hormone cortisol levels.

Also, he adds, people tend to get up and do something that wakes them up even more—like reading social media feeds or doing work tasks—and that can make it harder to fall asleep later.

Sleep Saboteur: Having a nightcap

According to the National Sleep Foundation, about 20 percent of Americans use alcohol to help them fall asleep. Many claim that it helps them wind down or fall asleep faster. While both of those assertions might be true in the short-term, it can do a number on sleep quality overall, Dr. Winter says.
“Alcohol will harm your sleep, there’s simply no question about that,” he says.
While you might fall asleep faster than you would sober, you’ll pay for it in a bunch of disadvantages—interrupted circadian rhythms and less REM sleep, but also increased need to urinate and potential breathing problems through over-relaxation of throat muscles. All these disrupt your sleep, so that you feel lacklustre the next morning.
Dr. Winter suggests that if you want to imbibe in the evening, have one to two drinks with dinner, but then stop after that. Alcohol can continue to affect your sleep even four or five hours after you’ve had your last drink, he says.

Sleep Saboteur: Counting sheep

If visualizing a bunch of fluffy, white sheep leaping over a fence works for you to fall asleep, that’s great, says Dr. Winter. But for many people, counting becomes a source of anxiety. Once they get up high in the double digits, those sheep aren’t so adorable anymore. Instead, they just serve as a reminder that you’re double-digit sheep away from when you should have conked out.

Instead, he advises using visualization that’s distracting, but not overly stimulating. For example, one of his patients envisions the perfect golf course. He imagines himself climbing out of the cart, selecting a driver, taking out the tee, setting up the ball, and lining up his shot. Sometimes, he’s awake long enough for a swing, but usually not.

“He never makes it past the first tee-off,” Dr. Winter says. Another patient imagines baking banana bread, with every step involved, but she never manages to get the loaf in the oven.

That’s because the brain becomes efficient at recognizing these images as pre-sleep visualizations, he notes. Having the same mental routine every night makes it easier to get into a dream state faster.

These visual images are less anxiety-producing than counting, Dr. Winter says, because they’re not quantitative. For example, if it takes you 30 sheep to get to bed tonight, but only 10 last night, you might feel anxious about that uptick.

Sleep Saboteur: Looking at the clock

Six hours until you have to get up. Now five and a half. Now five. Glancing at the clock may make you feel like you’re tracking the situation and you’re on top of it, but it’s actually a bad habit, says Dr. Finkelston. That’s because as the time you have for sleep decreases, your worry increases that you won’t be able to fall asleep. Cue the cortisol and adrenaline spike.
She advises setting an alarm and placing it away from the bed, where you can’t see the clock.
This can be particularly good advice if your phone is your alarm, adds Dr. Winter. Getting even a small flash of blue light from the screen can wake you up more than you want, he says, not to mention all the notifications that might be scrolling by.
“Make your bedroom as distraction-free as possible,” he says. “That means no TV, put your phone in an other room, get rid of everything that beeps and flashes.”

http://www.menshealth.com/health/worst-things-to-do-for-sleep/slide/7

Can't Sleep? Your Insomnia May Be More Serious Than You Think

From menshealth.com

A poor night’s sleep isn’t just draining your energy—it might be messing with your ticker, too: People with problems sleeping may be at greater risk of heart attack, a new study presented at the European Society of Cardiology Congress suggests.
In the study, researchers recruited nearly 13,000 adults and quizzed them about their sleep habits. Then, they asked how many had ischemic heart disease—either heart attack or angina, a type of chest pain caused by reduced blood flow to the heart—or stroke.

All in all, “poor sleep”—which was defined as low ratings on a variety of measures, including subjective sleep quality, a long time falling asleep, a short sleep duration, sleep efficiency, waking up frequently, using sleeping pills, or feeling sleepy during the day—was linked to a 71 percent increased risk of ischemic heart disease and a 45 percent increased risk of stroke compared to those who slept better.
Then, the researchers analysed each sleep factor separately. They found that people who took 30 minutes or more to fall asleep at night were 52 percent more likely to have ischemic heart disease and 48 percent more likely to have suffered a stroke than those who nodded off sooner. What’s more, people who woke up frequently at night were nearly twice as likely to have ischemic heart disease.

“Disturbed or poor-quality sleep can lead to increased heart rate, blood pressure and the release of chemicals linked to inflammation of the heart—all of which put it under strain,” Metin Avkiran, Ph.D., associate medical director at the British Heart Foundation told The Telegraph. “Although the odd restless night is not harmful to our health, it could be a sign of something more serious if this becomes the norm."

If you find yourself struggling to get shuteye on the regular, it may be time to loop in your doctor. But if you’re just having occasional issues, try to clean up your nighttime routine by avoiding the 7 worst things you do when you just can’t sleep.

http://www.menshealth.com/health/sleep-problems-heart-attack

Mobile, a pint and insomnia drive Brits to spend £3.1bn on impulse purchases each month

From internetretailing.net

The convenience of mobile commerce – and the web in general – coupled with a pint or two is propping up the UK economy with tap-happy shoppers spending £3.1bn each month on impulse purchases. Among the oddest are a furry rabbit, £120 worth of cheese, a castle for a pet cat, and 100 condoms.
From adding to their wardrobe to filling up their fridge, the average person spends £47.84 on spontaneous buys every single month meaning as a nation we’re spending up to £37 billion on these types of purchases over the course of a year.
A study conducted by delivery management company, Whistl, has delved into the impulse buying habits of the British public and revealed that a huge 91% of the nation make impulse purchases every month.

Top five items that are bought on impulse each month include:

1. Clothes (56%)
2. Food and drink (49%)
3. Home accessories (34%)
4. Shoes (27%)
5. Jewellery (22%).

Looking at where Brits are going to splash their cash, supermarket trips seem to be their Achilles heel, as over half (59%) admitted that this is where they are adding the most extras to their baskets. Online retailers including Amazon and eBay were named as the next best places to go to indulge.
Insomnia and a pint appear to be the backbone of the British retail economy, with over a third (39%) of Brits admitting late night browsing online leads them to these types of purchases and 24% said having a drink got them pressing buy now. Others claimed a special offer makes them more likely to buy on impulse.
When it comes to the delivery time, some impulse buyers aren’t as eager as they first appear with over a quarter (28%) of those surveyed saying they are happy to wait a week for their impulse buys. However, a third are not so patient and are only willing to wait two to three days to receive their purchases.
Melanie Darvall, Director of Marketing & Communications at Whistl comments: “Today, more and more Brits are used to being able to get hold of anything they want or need at the touch of a button. From adding an extra bottle of wine to your basket at the supermarket to splashing out on a new pair of heels that are 30% off ‘just because’. These types of purchases can soon add up but it’s great to see so many shoppers being savvy when it comes to getting the best prices and quickest delivery.
“Impulse buying has always played a key role in the retail mix and with the rise of online shopping, retailers must offer a seamless experience with easy navigation, fast payment and a choice of delivery options.”

http://internetretailing.net/2017/08/mobile-pint-insomnia-drive-brits-spend-3-1bn-impulse-purchases-month/

Binge-Watching TV Is Linked To Poorer Sleep And Insomnia

From forbes.com

Falling into the category of "not surprising but worth a study on," a new study finds that binge-watching a favourite TV show before bed is a bad idea, at least when it comes to sleep. Binge-watching seems to increase what psychologists call arousal—not sexual arousal, but cognitive arousal, the feeling of being wired and ready to do more. In fact, in the new study, published in the Journal of Clinical Sleep Medicine, binge-watching TV was linked to significantly poorer sleep, suggesting yet another way that gadgets, especially before bed, are detracting from our ability to engage in normal human behaviours—in this case, falling asleep.
In the new research from the University of Michigan, the team had 420 young adults (between 18 and 25 years of age) fill out questionnaires, which were designed to measure a number of behavioural variables, including sleep quality, fatigue, insomnia, “pre-sleep arousal” (both cognitive and physiological) and binge TV-watching, defined as “watching multiple consecutive episodes of the same television show in one sitting on a screen, be it a television, laptop, computer or tablet computer screen.”

It turned out that a lot of the participants, about 80%, reported binge-watching at some point or another over the past month. Though 40% binge-watched only once during that time, 28% did it a few times in the month, and 14% did it a few times a week. Almost 7% reported binge-watching almost every day of the study period. (Keep in mind these are mostly college students.)And their sleep suffered for it. Those who binge-watched more frequently reported more insomnia, poorer sleep quality in general, and more daytime fatigue. Interestingly, the results were almost entirely explained by greater cognitive arousal at night—the feeling of being mentally wired—in those who binge-watched, rather than physiological arousal.
The researchers point out that people often didn’t intend on a bingeing episode, but it just sort of happened: “Curiously," they write, "binge viewing appears to be unintentional: reports indicate that 71% of binge viewing happens by accident, when people wound up watching more than they wanted to.”

Why are people bingeing in this way? Part of it is that the TV shows these days are just that good. They're so engaging, the team suggests, that they can suck in a viewer unawares. “[T]he narrative complexity in these shows leaves viewers thinking about episodes and their sequel after viewing them,” the authors write. “This prolongs sleep onset or, in other words, requires a longer period to ‘cool down’ before going to sleep, thus affecting sleep overall. Whether the increase in cognitive pre-sleep arousal can be attributed to the higher degree of involvement with the content is an interesting avenue for future research.”
There’s been a lot of attention, in recent years, on the fact that using our smartphones and other gadgets before bed is bad for sleep—but for a different reason. Here, the blue wavelengths of light from the screens can affect the brain regions that govern circadian rhythm, in part by suppressing melatonin secretion. So the reason has largely been explained by neurophysiological mechanisms.
But this new study hints that there can also be a purely psychological element to the feeling of being wired from our gadgets. With TV, we’re cognitively and intellectually amped up. Thinking about what just happened on House of Cards, and what could possibly happen next, is apparently just too engaging to relinquish for sleep. But we may want to keep this study in mind before we click "next episode."

https://www.forbes.com/sites/alicegwalton/2017/08/18/binge-watching-tv-linked-to-poorer-sleep-quality-and-insomnia/#7f2b5d3a25ee

What are 'depression naps' and are they a sign of trouble?

From today.com

You may have seen the memes on Twitter — gifs about falling into bed, hiding under the covers, or just collapsing onto the ground for a so-called “depression nap.” The concept describes a lie-down that lets you escape the world through sleep when you’re tired, stressed, anxious or feeling down.
But when are these naps a sign of something more serious?

Depression and sleep
Experts agree that depression is intimately connected to problems with sleep.
“Disturbance in sleep is a cardinal symptom of depression,” Myrna M. Weissman, a professor of epidemiology and psychiatry at Columbia University, told TODAY. She noted these disturbances can take a variety of forms, including insomnia, an inability to fall asleep, a tendency to wake up during the night, or a tendency to feel worse in the morning upon rising.
In fact, according to Harvard Medical School, a variety of studies indicate that between 65 to 90 percent of adult patients with major depression experience some type of sleep problem. A 2012 study published in the journal Sleep found sleep disturbances like snorting and stopping breathing were strongly associated with incidence of major depression.

A 'depression nap' doesn’t mean you’re depressed

Most often, clinical depression is connected to some form of insomnia, said Dr. Rochelle Zak, a sleep medicine specialist at the UCSF Sleep Disorders Centre.
“Depression is less likely to result in daytime sleepiness,” Zak said. “Often, people are hyper-aroused, so they would love to nap but they can’t.”
Young people in their 20s and 30s who are experiencing increased sleepiness during the day and who are taking these so-called “depression naps” may actually be sleep-deprived rather than clinically depressed, Zak explained. They may be working long days or spending too much time on their screens at night, leading to poorer sleep quality and more stress, she said.

The 'depression nap' as an escape

Another possibility? People may be using these naps as a form of escape, said Dr. Helen M. Farrell, a psychiatrist at Harvard Medical School and Beth Israel Deaconess Medical Centre.
“Personally and professionally, I don’t like the phrase ‘depression naps’ and would deter patients from using that phrase and taking that sort of ‘nap,’” Farrell said. While naps are meant to be restorative and energizing, these types of naps actually can be an unhealthy way of dealing with your feelings, becoming a kind of defence mechanism, she said.

“It’s very important for people to be able to tolerate their feelings and practice healthy coping skills that combat depression, rather than succumbing to it,” Farrell explained.
Emanuel Maidenberg, a clinical professor of psychiatry at the University of California, Los Angeles, agreed such naps could be a coping mechanism, noting they could either be a symptom of low energy or a way for people to avoid hopeless or helpless thoughts.
“It can be helpful in the short run, but recurrent dependence on naps becomes a potential mechanism of depression maintenance,” he explained.

When to seek help

When do depression naps go from Twitter joke to crucial sign that you may need to seek medical help?
“The key to a healthy nap is that it’s short, infrequent, and energizing — usually referred to as ‘power naps,’” Farrell said.
When naps grow longer and start to feel draining rather than restorative, or when they cause someone to miss out on important work or life events, it may be time to seek professional attention, Farrell noted.
Also, if napping is accompanied by other symptoms of depression, like low energy, trouble concentrating, or low mood, then professional help can be extremely beneficial — and even life-saving, she said.

https://www.today.com/health/what-are-depression-naps-are-they-sign-trouble-t114981

Can 'Bedtime' Teas Really Help You Fall Asleep Faster?

From womenshealthmag.com

Lots of us swear by our bedtime tea—and many companies make teas specifically geared to helping you get a better night's sleep. But do these concoctions actually work, or are they mostly placebo? We had a couple of nutritionists peek at the most common ingredients to weigh in on their actual effects on tiredness and sleep.
Turns out, while the ingredients in bedtime teas vary, a few of the most common just might put you in the mood for sleep:

Chamomile. Some research has shown that consuming this flower may help you nod off. “It is a mild tranquilizer that’s been consumed for many years,” says nutritionist Abby Langer, R.D.

Lavender: In one study, smelling lavender helped women catch more REM sleep, while other research has shown it may help stabilize moods and have a sedative effect. “In Germany, lavender tea has been approved for insomnia,” says Langer. “When it’s inhaled it has sedative and relaxing effects. Although most of the research is in inhalation and not tea, I think it could be effective.”

Valerian root: This plant is a common ingredient in over-the-counter insomnia treatments. However, results are still inconclusive as to whether or not it can help with sleep quality. “The problem is, we’re not sure about the dosage. Also it can cause dizziness and stomach upset as side effects, so you have to be careful,” says Langer.

Spearmint/peppermint. Mint is great for digestion and curbing gas after a big meal, especially peppermint. “If you’re having stomach problems, it could lead to being able to sleep better,” says Jessica Levinson, R.D. Langer notes that animal studies have also shown peppermint may increase length of sleep. “But we’re not rats. It’s likely added mostly for flavour,” she says.

Fennel: This licorice-flavoured veggie relaxes muscles, like the intestines and uterus, and it’s been shown to help with heartburn, gas, and cramps—which is why it might be added to tea, say Levinson and Langer.

Passion flower: It’s possible these flowers could help with sleep, but it’s far from sure. “While a few studies show it calms anxiety and insomnia, the results may be confounded by other herbs it’s often combined with,” Langer says.

Lemongrass. While a couple of animal studies have shown this mild-smelling herb may lead to longer snoozing, “They’re very weak. I wouldn’t take them as evidence,” Langer says.

So do bedtime teas really work? Unfortunately the answer isn’t clear-cut. “Most of the research is very weak or in animal studies. That’s normal for most herbal remedies, says Langer.

As far as other ingredients (such as tilia/linden flowers, blackberry leaves, hawthorn, and rosebuds), none have been shown to help with sleep; the nutritionists agree they’re most likely included as flavouring.

http://www.womenshealthmag.com/food/teas-for-sleep

Can't get to sleep? Advice for insomniac workers

From theguardian.com

Many of us know that getting a good night’s sleep isn’t as simple as it sounds, with one in three people in the UK suffering from insomnia. Despite some people surviving on just a few hours kip and seeing it as a badge of honour, good sleep is vital to our wellbeing – a lack of sleep can seriously affect our mental and physical health. And when it comes to your career, an exhausted worker is much less likely to be productive and focused.
“I believe that there can be no health, or mental health, without healthy sleeping,” says Dr Alanna Hare, a consultant in sleep and ventilation at Royal Brompton Hospital.“It is important to acknowledge that sleep has an architecture – like a house – and so one needs the right forms and stage of sleep to be present.”
However, almost three-quarters of Brits don’t get the recommended seven hours sleep. This could be due to a range of factors from stress to a change in diet or location. So first, it’s important to assess what could be causing your insomnia. “Sleep is not always just a single issue but often one symptom of many other things that have gone awry,” says holistic health practitioner Christine Hansen. “Take a look at what else might be going on – could it be related to blood sugar levels? How have your stress levels been recently? That might influence your cortisol levels, which could be keeping you awake,” she says.
Monitoring your sleeping habits could help you, or a sleep expert, assess what is stopping you from falling asleep. “It might help to keep a sleep diary, which involves recording information about your sleep habits to help you understand your sleep problem and what’s affecting it,” advises Annie Crabtree, senior information officer at Mind, the mental health charity. “It could include information about things like, what time you go to bed and what time you get up, how much sleep you’re getting, how long you are awake, and your general feelings and moods, including any anxious or repetitive thoughts.”
It’s also important to remember that our sleeping habits fluctuate, and even “people with no sleep issues struggle with sleep”, says Maryanne Taylor, founder and sleep consultant at The Sleep Works.
We all experience times of stress, anxiety and change in our lives, which can affect our ability to sleep soundly, so experts recommend de-stressing and relaxing before you go to bed. This includes having at least an hour of tech-free time every day.
“Think of sleep as more of a dimmer switch than on-off switch, when it comes to your body. Try to set aside time in your day to unwind and settle before you sleep, setting yourself a technology cut-off time and avoiding any smartphone use in the bedroom,” says Sammy Margo, sleep expert and author of The Good Sleep Guide.
“Research has shown that the emission of blue light from these devices can interfere with the release of your sleep hormone, melatonin, which will in turn affect the quality of your sleep.
“Have a relaxing shower or bath, listen to some soothing music or an audiobook with a warm glass of milk or chamomile tea. Also, dim the lights to increase your chances of getting plenty of recovery-friendly sleep,” she adds.
There are also different apps and gadgets that hat may help, such as CBT-i coach or iRest. And if insomnia persists and you feel that it’s taking over your life, there are various therapies available. “Cognitive behavioural therapy for insomnia (CBTi) has the best evidence for producing enduring improvements in insomnia. It is a combination of therapies which work on both the unhelpful behaviours which result in insomnia persisting, and the thoughts and beliefs about sleep which can prevent sleep,” says Hare.
But, she warns, it “can be difficult to find registered practitioners, and waiting lists can be long. Private course costs vary, but the impact of effective treatment often makes it worthwhile.”
Whichever method you choose to try to sleep better, don’t see it as a battle. “Sleep is not an active process, but a passive one,” says Hare. “The more you try to sleep, the harder it can be. Try to avoid this effort to sleep by using relaxation exercises such as progressive relaxation, deep breathing, or mindfulness exercises.”
Dr Guy Meadows, founder of The Sleep School, agrees: “Often it is our desperation to find a solution that actually keeps us awake and here lies the problem. The more we try to control sleep the more awake we become.”
He advises: “Let go of struggling with your sleep and begin to trust in your body’s natural ability to
“You can be mindful by noticing things objectively and without judgment in the present moment. For example, noticing the touch of your duvet on your toes or the gentle movement of air in and out your nose. If your mind wanders on to worry, gently return back to the present moment. Only once you can stop struggling against wakefulness do you create a platform from which sleep can emerge.”
And if you’re still left lying awake in bed, experts recommend you get up after about quarter of an hour – but don’t keep checking the clock, as this could drive your restlessness. “The key is not to remain in your bed lying awake. We are seeking to programme the mind into seeing the bed as a place of rest,” advises Dr Paul Miller, a senior psychiatrist specialising in general adult and old-age psychiatry.
When you leave the bedroom, sit in a quiet space, try reading a book, or sip on a non-caffeinated tea.
In our 24-hour society, it can be difficult to make sleep and rest a priority in our lives. So we need to give ourselves a chance to get the kip we deserve. Hare advises: “Switch off your electronic devices at least 30 minutes to one hour before bed and have some time to relax and wind down.”

https://www.theguardian.com/careers/2017/aug/03/cant-get-sleep-advice-for-insomniac-workers

This Is Literally the Most Boring Movie Ever Made—and It Could Be Just What You Need

From rd.com

The latest movie to hit your screen is truly meant for the bedroom, but get your mind out of the gutter. This is one flick you can watch with the kiddos, albeit you may fall asleep doing it. And that’s the idea.
Being touted as the dullest movie ever made, Baa-Baa Land is about nothing—specifically sheep doing nothing. It fits into the up-and-coming Slow TV genre on Netflix and the BBC featuring non-existent plots and pacing that’s equivalent to watching paint dry. It may not be a thing in the states yet, but in Norway, Slow TV has taken off. According to the Daily Beast, it attracted 450,000 viewers upon its debut, way more than anticipated, and has been viewed by 1.2 million people, in a country with a population of only 5 million.
The whole purpose of Baa Baa Land is to relax you and give you a break from the frenetic 24/7 world we live in. The hope from creators at Calm.com is that insomnia will be no match for sheep grazing on green pastures. And we much prefer the idea of watching sheep to eating doggie ear wax, seriously—that’s one of the wackier old-time cures for insomnia that really existed.
Michael Acton Smith, co-founder of Calm, feels this movie will encourage a “transition time” between the manic pace of every day and the calm and tranquillity required for slumber. “We need to create a transition time,” Smith says, “so that rather than stimulating our minds with emails or Facebook, we instead allow them to unwind. We seldom do this. It’s no wonder that so many of us struggle to calm our racing minds and nod off naturally.”
An insomnia movie like Baa Baa Land—as well as the main “Sleep Stories” available on Calm—are designed to help people create this sort of transition time.
Although Peter Freedman, producer of the film, isn’t aware of any official studies, he believes that a film that is slow-paced and contemplative, with long camera takes and no car-shows or explosions should and will help you wind down, relax, and drift off.
“When you try to sleep, your mind monitors your efforts, which then keeps you awake. Instead, have the intention of relaxing and letting go,” says Steve Orma, PhD, a clinical psychologist and specialist who has advised Calm.
The eight-hour film will premiere at a cinema in London this fall and simultaneously be streamed/webcast globally on both the Calm website and app at no cost.
There’s even talk of partnering with charities or non-profits for “event screenings,” where supporters could be sponsored by the hour to attend the world’s dullest movie… or else raise money from ticket sales.
And it may be the first movie to be judged a hit not for how many people watched it, but for how many people it put to sleep.

http://www.rd.com/health/wellness/baa-baa-land-insomnia/

Is a Lack of Sleep Adding to Your Waistline?

From newsmax.com

Adults who don't get enough sleep are more likely to be overweight and obese than those who sleep well, and their waistlines are larger, says a study from the U.K.'s University of Leeds. In addition, those who sleep poorly also have poorer metabolic health, which can lead to Type 2 diabetes.
Researchers found that people who slept an average of six hours a night had waistlines that were more than an inch larger than those who got nine hours of sleep a night. The shorter sleepers also weighed more.
"The number of people with obesity worldwide has more than doubled since 1980," said Leeds researcher Greg Potter. "Obesity contributes to the development of many diseases, most notably Type 2 diabetes. Understanding why people gain weight has crucial implications for public health."
Shorter sleep was also linked to reduced levels of HDL cholesterol in the participants' blood —  another factor that can cause health problems. HDL cholesterol is "good" cholesterol that helps remove "bad" fat from circulation and protects against conditions such as heart disease.
"Because we found that adults who reported sleeping less than their peers were more likely to be overweight or obese, our findings highlight the importance of getting enough sleep," said lead researcher Dr. Laura Hardie. "How much sleep we need differs between people, but the current consensus is that seven to nine hours is best for most adults."

http://www.newsmax.com/Health/Health-News/sleep-insomnia-obesity-overweight/2017/07/28/id/804379/

Eat Me: Great for men, reduces insomnia… Five reasons African walnut is for you

From thecable.ng

African walnut is an edible single seeded stone fruit mostly cultivated for its nuts which can be cooked or consumed as snacks.
In the Yoruba language, it is called Asala; Okwe in Edo and Ukpa by the Igbo.
The African walnut is a rich source of vitamins E, B6, B7, thiamin, folate, magnesium, proteins, fibre, healthy fats, and antioxidants.

Here are some of its amazing health benefits.

Aids weight management

It is rich in omega 3 fatty acids and fibre that creates satiety and makes you eat less,

Reduces insomnia

It contains melatonin, a hormone that induces and regulates sleep.

Fights stress

Walnut is a rich source of antioxidants and unsaturated fatty acids, particularly alpha linolenic acid, and omega-3 fatty acid that serve as stress relieving agents.

Reduces inflammation

The African walnut contains many plant chemicals, including tannin which helps to fight inflammation. Researchers have suggested that these chemicals may put the nut in position to help combat asthma and rheumatoid arthritis.

Immunity

African walnut is also said to have the "potential of combating nutritional insecurity in rural communities”. According to researchers from the Nnamdi Azikiwe University, Awka, Nigeria, it can be used to prevent viral infections and diseases.

Great for men

Two studies assert that the African walnut improves the mood of young men and makes men more fertile.
A study conducted at the University of Delaware found that the consumption of walnut will ultimately improve sperm quality while a controlled randomised trial at the University of Mexico suggests that constant intake makes young men more gleeful.

https://lifestyle.thecable.ng/african-walnut-health-benefits/

Poor sleep may make you fat, raise diabetes risk

From indianexpress.com

The findings showed that people who were sleeping an average of six hours a night had a waist measurement that was 3 cm greater than individuals who were getting nine hours of sleep a night. People with shorter sleep were also heavier. The results strengthen the evidence that insufficient sleep could contribute to the development of metabolic diseases such as diabetes.

Are you deprived of proper sleep at night? Beware, you are more likely to be overweight and also at risk of developing diabetes, a new study has warned.
The findings showed that people who were sleeping an average of six hours a night had a waist measurement that was 3 cm greater than individuals who were getting nine hours of sleep a night. People with shorter sleep were also heavier.
The results strengthen the evidence that insufficient sleep could contribute to the development of metabolic diseases such as diabetes, the researchers said.
“The number of people with obesity worldwide has more than doubled since 1980. Obesity contributes to the development of many diseases, most notably Type 2 diabetes. Understanding why people gain weight has crucial implications for public health,” said Greg Potter from the University of Leeds, UK.
For the study, detailed in the journal PLOS ONE, the team involved 1,615 adults who reported how long they slept and kept records of food intake.
Further, people with shorter sleep duration also had a decrease in the levels of HDL cholesterol — also known as good cholesterol — which helps remove ‘bad’ fat from the circulation and protect against conditions such as heart disease.
“Because we found that adults who reported sleeping less than their peers were more likely to be overweight or obese, our findings highlight the importance of getting enough sleep. How much sleep we need differs between people, but the current consensus is that seven to nine hours is best for most adults,” said Laura Hardie, a reader at the varsity.

http://indianexpress.com/article/lifestyle/health/poor-sleep-may-make-you-fat-raise-diabetes-risk-4771610/

The Secret to a Good Night’s Sleep? Purpose.

From psychologytoday.com

Those who toss and turn at night or suffer from sleep disorders like apnea or restless leg syndrome may have a new drug-free solution.  A study published this month found that having a purpose in life results in fewer sleep disturbances and improved sleep quality. The researchers behind the study believe that helping people cultivate purpose in life—perhaps through mindfulness therapy—could be an effective strategy for minimizing sleep disorders and improving overall sleep quality.
The study was performed at Northwestern Medicine and Rush University Medical Centre. The 825 participants were older, between the ages of 60 and 100, but the results are likely to apply to people of all ages. More than half of the group was African-American.  At the start of the study and then one and two years later, each participant answered a series of questionnaires designed to assess sleep quality and symptoms of three sleep disorders (sleep apnea, restless leg syndrome (RLS), and REM Behaviour Disorder).
They also answered ten questions drawn from an assessment of psychological well-being that specifically measured purpose in life. What qualified as purpose in life? “It’s the idea of having a purpose for what you’re doing with your life, and feeling that your life specifically has meaning,” says neuropsychologist and lead author Arlener Turner. Participants had to rate their responses to questions like this one: “I feel good when I think of what I’ve done in the past and what I hope to do in the future.”

Previous work, much of it by psychologist Eric Kim, now at Harvard University, had shown that having purpose in life can be protective against numerous negative health outcomes. The goal of this study was to bring together research on purpose in life and on not just overall sleep quality but specific sleep disorders. Turner conducted the study as a postdoctoral fellow in the lab of sleep researcher Jason Ong. They focused on older adults, not because they necessarily have higher purpose, but because they are more likely to have spent time thinking about the question. “When you’re at retirement age, that is a time when you take stock of your purpose in life,” says Turner.
The results were powerful. Those who began with higher purpose had moderately better sleep quality at the start of the study and showed improvement over time. People who felt their lives had meaning were 63 percent less likely to have sleep apnea and 52 percent less likely to have restless leg syndrome. And they had reduced symptoms at the one- and two-year follow-ups. Although Turner and her colleagues expected purpose in life to have some effect on sleep, they were surprised by how robust the findings were on sleep apnea and RLS.
“Individuals who have a higher purpose in life tend to be healthier in general and exhibit more healthy behaviours,” says Turner. “What we think is happening is that having these better health behaviours helps these individuals be at a lower risk for developing biological sleep disorders like sleep apnea and RLS. And it also helps them when it comes to their sleep quality.” It could be in part that those who find more meaning in their daily lives have lower levels of stress and anxiety.
As we age, our sleep patterns change. And certain sleep disorders are more common in older adults. An estimated 32-45% of older adults report some trouble sleeping, whether it’s falling or staying asleep, or disrupted sleep. And 40% of older adults suffer from a sleep disorder. African Americans have a higher prevalence of sleep disturbances than whites. This study marked the first time that purpose in life was linked to the risk of these common sleep disorders.
Turner also says that is it going to be important to better understand “how exactly purpose in life is enacting this impact on sleep.”  And next steps in the research include investigating whether mindfulness behaviour treatment can be helpful in treating the sleep disorders studied.
“Purpose in life is something we know can be cultivated and enhanced,” says Turner. “The tenet of mindfulness-based therapy is that your life has a purpose but you just haven’t thought about what that purpose might be,” says Turner. The therapy doesn’t necessarily provide you with a purpose, but it aims to help you focus on what that might be. Ong, the paper’s senior author, is an associate professor of neurology at Northwestern University Feinberg School of Medicine, and has previously studied using mindfulness therapy to treat insomnia. Now he and Turner hope to apply that therapy to sleep apnea and restless leg syndrome. Says Turner, “one of the promising things is that we could very well have an avenue of treatment that does not include drugs.”
It seems having a reason to get up in the morning may be key to helping us sleep better at night.

https://www.psychologytoday.com/blog/brain-waves/201707/the-secret-good-night-s-sleep-purpose

Can't sleep? Here's how you can calm your busy brain at bedtime

From mirror.co.uk

Our bodies may be tired at night but what often keeps us awake into the wee hours are our busy brains, whirring and worrying... Here’s how to slow your thoughts and calm your mind at bedtime, so it drifts into a deep slumber.

GO TO THE BEACH

Researchers at the University of Oxford found insomniacs who were told to visualise a “happy place” or a relaxing scene drifted off to sleep 20 minutes sooner than when they were instructed to think of “nothing” or to “count sheep”.

Other research has shown that insomniacs tend to have a higher percentage of unpleasant images in their mind when they try to sleep compared to good sleepers. So change your view and you might just change your sleep mindset.

USE YOUR FIVE SENSES

When you are visualising your happy place make it as vivid as possible.
“Experience it through what you see, hear, taste, touch and smell, moving through the scene on a journey for the senses,” says Dr Tania Ahern.
“By constantly cycling through all the senses, it leaves little room to get stuck and distracted back to worrying.”

THINK OF GOOD THINGS

Replay your day and count your blessings. Every night, write down three good things that went well and what caused them.
“This activity literally trains our brains to start noticing what’s right, not just what’s wrong,” says psychologist Vanessa King, author of 10 Keys to Happier Living (published by Headline). “Being in a grateful state of mind seems to help us get to sleep quicker, sleep longer and better.”

PLAY MIND GAMES

Give your brain a mental exercise to do to focus away from your worries.
“By actively directing our thoughts in a specific, controlled way, we can fall asleep quicker,” says it Alejandra Sarmiento.
“Count back from 100 – or 1,000 – in groups of three. The rhythmic pattern of counting is very soothing. It slows our breath and our attention is focused on the present.”

INTERRUPT THOUGHTS

“If your mind is being hijacked in bed by unproductive worries, try saying a neutral word like ‘the’ repeatedly every five seconds,” says Dr Ahern.
“Engaging the part of the brain called the Broca’s area helps disengage the area responsible for all that internal worry dialogue. Repeat the word until the worries are extinguished and you’ll be in a better frame of mind for sleep.”

SING A LULLABY

You may feel daft, but singing yourself a childhood lullaby that holds positive associations with dropping off to sleep can trigger the same relaxed and “safe” state of mind in you as an adult.
Added bonus? “Any stress and anxiety that may be stopping you from sleeping is often held in the jaw and neck – singing naturally encourages the jaw to loosen and may promote a more relaxed state,” says music therapist Daniel Thomas.

DO A BRAIN DUMP

You may already have heard the advice to dump down any worries that need to be addressed in a notebook at your bedside so you can give your mind permission to stop fretting over them and sleep peacefully.
But adding potential solutions to your problems in that notepad is probably a better tactic.
A study at Louisiana State University found that subjects asked to write down both their worries and how they might tackle them showed less “pre-sleep cognitive arousal” (repetitive worrying) than those who just jotted down their worries.

LOOK UP

Close your eyes and look up to your “third eye” – the point between your eyebrows. Research by meditation expert Jose Silva and psychiatrist Dr Herbert Spiegel found that when you roll your eyes upwards to an angle of around 20 degrees, it slows down your active (beta) brain waves to more relaxed (alpha) brain waves that induce sleep.
You can’t expect your body and mind to simply switch off if you’ve been rushing around before bedtime.
Spend 40 minutes if you can on a dimming-down routine that trains your mind into associating restful activities with sleep. “Reading a book, listening to relaxing music, or using essential oils, such as lavender, will help the brain to switch off,” says Silentnight’s sleep expert Dr Nerina Ramlakhan. Sprinkle a few drops of lavender oil under your pillow.

BREATHE 4-7-8

Dr Andrew Weil from the University of Arizona describes this technique as a natural tranquiliser.
Keeping the tongue behind the upper front teeth throughout, first exhale through your mouth making a “whoosh” sound. Then close your mouth and inhale through the nose for a count of four. Hold your breath for a count of seven, then “whoosh” out through the mouth for a count of eight. Repeat three times and you should be calm enough to nod off.

PUT LEGS UP THE WALL
A Harvard University study found that insomniacs who practiced yoga every day for eight weeks improved their sleep quality.
“Yoga is a wonderful tool to use before bed as it calms the nervous system,” says Dr Ramlakhan. Lie on the floor with your legs and buttocks up against the wall. Hold for as long as is comfortable.

http://www.mirror.co.uk/lifestyle/health/cant-sleep-heres-how-you-10861930