Better sleep for your child

From cdapress.com

Most parents are aware of the importance of a nutritious diet and regular physical exercise for their children’s health, but surprisingly, another vital aspect of our physical and mental well-being is often overlooked: SLEEP.
It has long been known that sleep is critical for recovery and development of brain functions such as learning new information and storing long-term memories. The latest discoveries are also showing that uninterrupted sleep is vital for kids because the growth hormone needed for tissue and muscle development is primarily released during sleep. According to the National Sleep Foundation, pre-schoolers should be getting 10 to 13 hours, kids 6 to 13 years old need 9 to 11 hours, and teens require 8 to 10 hours of sleep per night.
Inadequate sleep also increases the risk of obesity, diabetes, and a weaker immune response. Sleep modulates the neuroendocrine system and glucose metabolism. Insufficient sleep can also depress the immune system, leaving kids more vulnerable to illness.
In addition to physical symptoms, sleep debt can cause behavioural and emotional problems. It can shorten kids’ attention span and even cause symptoms similar to ADHD. A study of 2,500 kids ages 6 to 15 confirmed that kids with sleep problems are more likely to be hyper, impulsive and aggressive. Kids tend to become hyperactive and explosive as they try to compensate for their exhaustion.

What can you do to help your child sleep better? Here are tips for creating a healthy sleeper:
• Be consistent with a bedtime routine. Enforce an early bedtime. Early bedtimes ensure that children do not become overtired. When a child is overtired, it becomes more difficult for the child to settle down and fall asleep. Routine is also important for retraining their brain to its circadian rhythm, so it supports the regulation of melatonin (sleep hormone) and cortisol (stress hormone).
• Get outside. Middle of the day sun exposure reacts with photoreceptors in our eyes to help sync our circadian rhythm hormones.
• Turn off the technology. Smartphones and tablets emit blue-white light which mimics the sun and stimulates the brain. If you can’t move electronics out of the bedroom, turn them off or at least set them to airplane mode. Turn off the Wi-Fi in your house overnight to stop unnecessary EMF (electromagnetic field) exposure.
• Sleep in a dark room. Sleeping in a completely dark room allows us to get to a deeper state of sleep. If you child needs a nightlight to fall asleep, it should be amber or red in colour, or else shut it off when you go to sleep. A dark room also prevents them from waking during the night.
• Do not give sugary snack before bed. If your child is hungry, give something high in protein and good fats, like a handful of almonds. Eating sweets near bedtime causes a spike in blood sugar followed later by a drop, which leads to a feeling of hunger and may leave kids awake in the middle of the night.
• Keep bedrooms clean and free of allergens, which can cause sleep-disordered breathing and insomnia.
• Try to teach your kids a form of mindfulness before sleeping. Simple breathing exercises can quiet the mind, reduce stress and improve sleep.
If your child suffers more serious sleep issues, seek the help of a holistic doctor (acupuncturist, chiropractor, naturopath, etc.) who can help you determine the root cause for the insomnia.

http://www.cdapress.com/article/20170927/ARTICLE/170929818

Why Women—More Than Men—Can't Sleep

From courant.com

Millions of Americans will have a hard time falling or staying asleep tonight, and research says most of them will be women.
"Insomnia is definitely more common in females, and it seems to begin fairly early on," said Dr. Meir Kryger, a professor at the Yale School of Medicine who studies sleep. Sleep problems can appear in women as early as their teens or 20s, he said.

Various research shows women are more likely than men to experience the sleep disorder. Women are about 1.5 times more likely to have insomnia, said Kryger, who has written several books on the topic, including "The Mystery of Sleep," which was published in March.
A 2006 Canadian study found women are 1.3 to 1.8 times more likely than men to have insomnia, and a 2007 National Sleep Foundation poll of Americans found 60 percent of women ages 18-64 get a good night's sleep just a few times a week, compared with 52 percent of men.
Amy Nix, 46, of Bethany, has struggled with insomnia since her second child was born 14 years ago. She usually wakes up around 3 or 4 a.m. and can't get back to sleep, she said.
"I envy those people who can lay down and sleep," she said.

Women's greater likelihood of insomnia, Kryger said, is largely due to "tremendous changes in hormonal levels" they experience from the time they begin menstruating through menopause.
"Each one of these is associated with sleep difficulties," Kryger said. "We know these hormones have an impact on sleep.
Pregnant women may have trouble sleeping due to increased urination, restless leg syndrome, acid reflux, leg cramps and other discomforts. Women going through menopause often find sleep disturbed by hot flashes and night sweats that can last for years, he said.
Non-hormonal factors can also keep women up at night, said Dr. Daniel McNally, director of the Sleep Disorders Centre at UConn Health and a professor at the University of Connecticut School of Medicine.
"More men snore, so more women have to listen to snoring," he said, which can make falling asleep difficult.
Also, men are more likely to have obstructive sleep apnea, a condition that causes breathing to repeatedly stop and start in sleep. Patients with apnea typically, most of whom are men, have an easier time falling asleep because they are more tired.
Sleep apnea, like insomnia, is a sleep disorder.
More than 18 million adults nationwide have sleep apnea, according to the non-profit National Sleep Foundation. In people who have it, sleep is briefly and repeatedly interrupted by breathing pauses that last at least 10 seconds, according to the group. It occurs in all age groups and both genders, but is more common in men, particularly men who are middle aged and overweight.
Women, on the other hand, are more likely to have certain ailments or take certain medications that can cause insomnia, Kryger said. Hypothyroidism and depression, for instance, are known to disrupt sleep and are more common among women than men, he added.
"The reasons for the insomnia need to be explored," he said, and sleep-aid medications should not be the first remedy tried. In many cases, cognitive behavioural therapy, in which patients essentially relearn how to fall asleep, is effective, he added.
Often, people with insomnia come to associate being in bed with being awake, McNally said. Cognitive behavioural therapy trains them to associate bed with sleeping. He encourages patients to get in bed only when they are sleepy and to avoid stimulating activities, like watching an intense television show or reading a book, before bed.
"Lots of people self-medicate with alcohol," he added. While having a couple of drinks before bed may help people fall asleep faster, it typically leads to poor sleep quality later in the night, he said.
Prescription sleep aids are more likely to be used by women than men, according to the U.S. Centres for Disease Control and Prevention (CDC). About 5 percent of adult women use medications, compared with 3.1 percent of men, according to the CDC.
Nix has tried various medications but to no avail.
"The older I have gotten, the worse it is," she said. "I have a very difficult time shutting down at night and my mind races. I have been on pretty much every sleep medication on the market from over-the-counter to prescription."
The National Sleep Foundation's 2007 study found stay-at-home mothers were the most likely to experience insomnia, with 74 percent saying they had symptoms at least a few nights a week. Also, 72 percent of working mothers and 68 percent of single working women report having insomnia several times a week.
About 6 percent of the overall U.S. population—tens of millions of people—suffer from insomnia, according to the National Institutes of Health.
"This is an extraordinarily common disorder," McNally said. "Lots of people complain of difficulty getting to sleep and difficulty staying asleep."

http://www.courant.com/health/hc-no-sleep-20170928-story.html

Here’s what smoking weed is actually doing to your sleep

From metro.co.uk

Should insomniacs ditch the sleeping pills and just have a massive bong hit every night instead?

Plenty of weed users already do it: a study by a consumer group, Cannabiz, found that 88% of weed users in American states that have legalised the drug said that it worked better than pills.

But does it actually work? And is it a good idea to rely on it every night?

Researchers at the University of Michigan set out to find out – asking 98 dope users to wear Fitbit-style wristbands, keep sleep diaries, and smoke weed as they normally would.
What they found was that weed seems to make people sleep more deeply – but it might depend on your mental state.

Also, smoking it every day really isn’t a good idea, according to Deirdre Conroy of the University of Michigan.

Conroy says in an essay for The Conversation, ‘Our results show that the frequency of use seems to be an important factor as it relates to the effects on sleep. Thirty-nine percent of daily users complained of clinically significant insomnia. Meanwhile, only 10 percent of occasional users had insomnia complaints.’

‘Interestingly, when controlling for the presence of anxiety and depression, the differences disappeared. This suggests that cannabis’s effect on sleep may differ depending on whether you have depression or anxiety.

http://metro.co.uk/2017/09/18/heres-what-smoking-weed-is-actually-doing-to-your-sleep-according-to-science-6936144/

Are You Binge-Watching Your Way to Insomnia?

From thealdennetwork.com

We know that spending hour after hour of couch potato time watching TV is bad for our health. Prolonged sitting raises the risk of obesity, diabetes, cancer, heart disease, stroke and even dementia. Whether you’re watching on a big-screen TV or your tablet computer, you need to take a break now and again and walk around. Or rig up a TV in front of your treadmill and get some exercise while viewing your favourites.

If watching too much TV is bad for us, does what we watch factor in as well? An intriguing new study from University of Michigan suggests that “binge watching”—viewing multiple episodes of a TV series without a break—may have a detrimental effect on sleep quality.
Not so long ago, binge watching wasn’t even an option. Networks doled out one episode per week of a program, and that was that. But now, with streaming services, on-demand cable and whole seasons of TV series ready to check out from the library, it’s possible to watch episode after episode, one after another.
The University of Michigan team studied the TV watching habits and sleep patterns of a group of college-aged people, and found that those who binge watched reported more tossing and turning at night, and more daytime fatigue than did the viewers who watched a variety of programming. For one thing, the ability to watch “just one more episode” tempts us to postpone going to bed, so we might not be getting the recommended amount of sleep.
And even if we do go to bed at a reasonable hour, said the study’s lead author Liese Exelmans, binge watching can lead to poor-quality sleep. We have trouble settling down, our heart beats harder, and we have heightened mental alertness. Exelmans explains, “Bingeable TV shows have plots that keep the viewer tied to the screen. They become intensely involved with the content, and may keep thinking about it when they want to go to sleep.”
Poor-quality sleep is linked with a host of health conditions—just about the same list that’s linked with prolonged sitting. So, though it might be tempting to have your own Game of Thrones marathon so you’ll be able to join the conversation when the final season starts, it’s best to dole out the episodes more slowly. Do some channel surfing. Switch over to I Love Lucy reruns to wind down. Or better yet, read a book before bedtime.

http://www.thealdennetwork.com/binge-watching-way-insomnia/

Treating Insomnia Can Ease Anxiety, Depression Study Says

From ebony.com

Treating young people who suffer from insomnia may reduce anxiety and depression, according to researchers at Oxford University’s Sleep and Circadian Neuroscience Institute.

The Huffington Post reports that using online cognitive behavioural therapy (CBT) could be the key to treating such debilitating mental health problems.
Researchers at the institution also found that successfully treating sleep disruption eased psychotic symptoms such as hallucinations and paranoia.

“Sleep problems are very common in people with mental health disorders, but for too long insomnia has been trivialized as merely a symptom, rather than a cause, of psychological difficulties,” said Daniel Freeman, a professor of clinical psychology who led the work. “This study turns that old idea on its head, showing that insomnia may actually be a contributory cause of mental health problems.”
The research is based on data collected from 3,755 university students from across Britain who were randomly placed into two groups. One group had six 20-minute sessions of online CBT that was delivered via a digital program called Sleepio. The others were exposed to standard treatments but not CBT.

The researchers found that those who had the CBT sleep treatment reduced their insomnia significantly. They also showed small but sustained reductions in paranoia and hallucinatory experiences.

The CBT led to improvements in depression, anxiety, nightmares, psychological well-being, and daytime work and home functioning, the researchers said.

“A good night’s sleep really can make a difference to people’s psychological health,” Daniel Freeman, a professor of clinical psychology. “Helping people get better sleep could be an important first step in tackling many psychological and emotional problems.”

http://www.ebony.com/wellness-empowerment/black-mental-health-insomnia#axzz4sIXucix3

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/