The unusual breathing technique that may help you get to sleep so much quicker

From her.ie/life

Looking to get a good night's rest?
We’ve all heard that we’re meant to get at least eight hours of sleep a night - but even on a good day, that could be incredibly tricky.
With the stresses and strains of modern day-to-day life, even managing to fall asleep easily can be difficult.

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But there's a new trick doing the rounds that promises to make it easier than ever to nod off. The only thing is, it's a  bit...out there.

Anandi, who is also known as The Sleep Guru, suggests humming like a bumblebee if you're unable to get to sleep.
According to You Magazine, she explained:

"The last thing you do before you settle down to go to sleep… hum like a bumblebee for 10 minutes!
"Bear with me here! The bumblebee breath is incredible for insomnia.
"It calms the mind, gets rid of negative emotions and stimulates serotonin."

If you're convinced enough to embrace the way of the bumblebee, here's what you need to do:

"Turn the lights out, lay comfortably on your back and make the bumblebee sound.
"Just inhale and hum on the exhale, and that's it. You'll soon be putting in the zzzz's instead of the mmm's."

Happy snoozing!

https://www.her.ie/life/the-unusual-breathing-technique-that-may-help-you-get-to-sleep-so-much-quicker-400074

Insomnia: Six Ways To Help You Sleep Better

From republicworld.com/lifestyle

Most people in the world suffer from insomnia in some form or the other. This is more often than not because of a hectic lifestyle and rise in technology. A few of the most common insomnia reasons have been excess workload, irregular eating habits, stress, and depression. If you are an insomniac, it may even affect your work as you may see a fall in performance or memory.

Here, we bring to you 6 insomnia remedies that may help: 

Restricting your mid-day naps 

Do not compromise on your sound sleep. Instead, try to maintain a set pattern for your sleeping habits. While taking naps appears to be a great way to make up for your sleep, it may also be a reason for insomnia. Keeping a set routine for your sleeping hours at night will program your body to sleep better and wake up fresh.

Tiring yourself out

Regular exercise may improve the quality and duration of sleep. Cardio exercises such as swimming, cycling, and walking will help you get better sleep. Even bodyweight exercises like pushups, squats and lunges can sufficiently tire you out. But make sure you don’t go to bed right after exercising. Try and exercise three hours before going to bed.

But, not stressing too much

Stress is a major factor due to which people suffer from lack of sleep. Stress can be induced with a hectic work schedule or at times just with overthinking about everything. There are several ways to reduce stress such as meditation, yoga, and breathing exercises. These will help relax the mind and body and make you calm and help you stay focused.

Keeping your food and drink at bay before going to sleep

Eating and drinking right before going to bed might have side-effects such as acidity and constipation. This may lead to a disturbance in your sleep at night. Make sure you have your dinner at least an hour before your bedtime. Drinking a lot of water may overfill your bladder which may again lead to waking up at odd hours through the night.

The environment you sleep in

Setting an environment is everything! Sleeping in an uncomfortable position leads to problems. Make sure you rest on a bed that is not too soft nor too hard, as that may also lead to back problems. Make sure you sleep in a quiet and a normal temperature room. You may even light a few scented candles and that will make you sleep better.

Avoiding excess caffeine

Caffeine’s effects can last for several hours, possibly for an entire day and so it has significant chances of affecting your sleep. Not only can caffeine cause sleep initiation difficulties, but also frequent awakenings. Hence, avoid having coffee 5 hours before your bedtime. You can instead have a glass of hot water - which may have a similar effect as caffeine, but will not keep you up until late into the night.

These are a few simple ways to beat insomnia.

https://www.republicworld.com/lifestyle/health/insomnia-six-ways-to-help-you-sleep-better-causes-hacks-and-more

Do Weighted Blankets Really Work? We Investigated

From parade.com

Could a weighted blanket be a cure for your anxiety and insomnia? You might think so if you’ve heard the hype. Getting enough sleep is a challenge for many people, so it’s natural that we all seize on any hope for better ZZZs.
The magic some weighted blanket converts rave about is in the feeling of light pressure against the body—to many of us, that feels good. This is why, for example, babies tend to sleep better when they are swaddled, or why many people like being under a blanket when watching television or reading—not to mention sleeping.

“Weighted blankets are popular because lying under them provides pressure that can feel very calming,” said Lynelle Schneeberg, Psy.D., a sleep psychologist and author of Become Your Child’s Sleep Coach: The Bedtime Doctor’s 5-Step Guide, Ages 3-10. “Many people do like the feeling of pressure against their body and do find this pressure to be quite relaxing.” 

                                                                          (iStock photo)

Weighted blankets are often targeted to children with special needs, especially those with attention deficit hyperactivity disorder (ADHD) or children who are on the autism spectrum. 
“These blankets are usually targeted to adults with insomnia, who hope that these blankets will improve their sleep. They are also targeted to adults with anxiety, post-traumatic stress disorder (PTSD), or dementia,” Schneeberg said.

Nowadays, you may notice weighted blankets popping up all over the place. I had the chance to test out the Tranquility weighted blanket, sold at Target, and was comfortably zonked out for hours under the plush pressure. That said, I slept that night in my chilly basement in the middle of summer, so I really think you need to be in a cooled room to sleep comfortably. After doing a little research online, I found that many weight blanket manufacturers including Tranquility offer blankets that promise to balance the temperature so you can sleep in a cosy cocoon any time of year. Other than getting a workout in while folding the blanket, I can see what all the buzz is about and will be trying it again when the nights get cooler.

Do Weighted Blankets Work?

I slept well with the blanket, but was it just a coincidence or is there truth to the claims? 
Actually, there is not a lot of research proving that weighted blankets actually improve sleep, Schneeberg explains. The strongest studies are those that incorporate a control group to objectively gauge results, and those that are replicated by other researchers—not the case for evaluating weighted blankets, specifically. So the rave results are mostly in the form of personal stories. You know, the “I tried a weighted blanket and slept like a log … you should try one, too!” types of anecdotes. 
Objective scientific data is lacking on the effects of weighted blankets or their effectiveness in treating sleep disorders such as insomnia, says Donna Arand, Ph.D., president of the Society of Behavioural Sleep Medicine.

“There are numerous anecdotal reports about the benefits of weighted blankets but no objective scientific data,” Arand notes. 
A 2006 report on 32 adults found that 63 percent had reduced anxiety when using a 30-pound blanket, and 78 percent preferred the blanket because it was calming. Studies published more recently found that people wearing weighted vests had reduced sympathetic arousal after a short period of time, showing that the vest may lower our fight-or-flight response.

Weighted blankets aren’t right for everyone. First, they can cause you to get hot while you sleep, which can further disrupt your rest. They are also pricey, for the most part. If you’re a weighted blanket addict who has to travel, lugging it can be challenging (and also expensive). Though they don’t help some people, others can wind up having a hard time falling asleep without the blanket, Schneeberg says.

And adults with respiratory, circulatory or temperature-regulation problems are not good candidates, she says. A Harvard doctor blogged that anyone with sleep apnea, specifically, should not use one.

Why Are Weighted Blankets So Popular?

Lately, weighted blankets are being marketed to the general public. In fact, they are starting to pop up in stores everywhere.
“I definitely think that more people in general are using them. There have been so many crowdfunding campaigns for these types of blankets and the general public is now very familiar with them,” Schneeberg noted. 
Testimonials and marketing efforts about the advantages of weighted blankets have increased their use among individuals without special conditions or needs, Arand said.

“The current interest in weighted blankets may reflect a fashion trend or fad but it will take more time to see if interest persists and more research to determine if there are real sleep benefits associated with using a weighted blanket,” she said.
“I know two 29-year-old  female patients who bought weighted blankets because their friends recommended them, and both ladies reported they slept better with the blanket and preferred them,” Arand added. “One reported that her sleep was much less disturbed by her bed partner’s movements. However, both also said the blankets were too hot to use in the summer.”

Tips on Using a Weighted Blanket

Thinking of trying a weighted blanket for anxiety and insomnia? Here are a few things to keep in mind:

Pick the right weight.

A weighted blanket should weigh about 10 percent of the person’s body weight. For example, a 150-pound person would use a 15-pound blanket, Schneeberg says. Some experts say to stick to around 12 or 15 percent of your weight. 
“It is often a good idea for a person who is considering purchasing one to try sleeping under a pile of blankets or quilts first to make sure they like the sensation,” she adds.
Look for a blanket that’s constructed to evenly distribute weight, such as one with separate compartments so weighted components cannot shift completely to one side. It’s good if the blanket gives pressure fluctuations following minor movements, because it can produce a stroking-like effect that can feel comforting, says Gaby Badre, Ph.d., a sleep specialist practicing in London.

Consider cleaning. 

It’s useful to choose a blanket with a washable cover because the blanket itself is usually not washable, Schneeberg says. In other words, if the blanket is for someone prone to messes—your child, or even a grown adult like me who manages to spill everything the moment I get comfortable on the couch—invest in a washable cover.

Talk to your doctor. 

Weighted blankets are not recommended for very young children because they can be too heavy. “If a parent does want to try one for their child, it is important to make sure the proper weight is being used and to check with their child’s paediatrician before using one,” Schneeberg says.
Check to see if your child can cover and uncover him or herself at night, and lift it should the blanket fall off the bed. “If a child cannot do this independently, a parent will have to come back to the child’s bedroom at night to do this,” she says. 

Skip the weight. 

Give the blanket a try for four to five days before considering using a different weight, or discontinuing use, Badre says.
Like the idea of light pressure for your child but don’t think a weighted blanket is the right fit? Stretchy bed wraps are a good alternative, Schneeberg says. They fit over the entire mattress like a sock, providing pressure from compression instead of weight. The wraps are easy to wash and transport, and can keep the child from rolling out of bed.

https://parade.com/920113/kristenfischer/weighted-blankets-anxiety-insomnia/

Your weekend lie-in could be causing insomnia - and what you need to do to stop it

From mirror.co.uk

At the end of a busy week, the one thing most of us look forward to a lie in on Saturday morning.
This seems like an even better treat if you suffer from insomnia.

But an expert has warned that your weekend lie-in could be CAUSING your insomnia and not helping you catch up on sleep.
Dr Shelby Harris, a sleep expert and psychologist, told Radio 4's Women's Hour: "If you wake early, then try to do something with that that rather than lying in bed awake until later.
"If you're lying in bed, awake, then it could lead to you developing insomnia.

"Tossing and turning will worsen your sleep in the long-term. You should get up at your normal time and get into a good sleep schedule."

Insomnia is more likely to affect women than men - with hormones, stress and struggling to get the work/life balance right the worst culprits.
Having children and having problems getting back into a regular sleep pattern as youngsters grow up also affects women more than their partners.
Dr Harris insists getting a good night's kip is all about developing a good sleep schedule.
And that involves a lot more than just going to bed at the same time every night.

    Women are more likely to suffer from insomnia than men (Image: Getty Images/iStockphoto)

Exercise can be key to make sure you get enough shut eye - but it needs to be done at the right time.
Dr Harris said: "Twenty minutes of exercise, four to six hours before bed means your body will be warm but you need time to cool off.
"Don't exercise before bed, even if you want to tire yourself out."

Steering clear of booze before bed is also a must if you want to get a decent night of quality sleep.
Dr Harris said: "You will fall asleep quicker but the quality of your sleep will be much worse and you'll wake up feeling groggy in the morning

Snoring partners can also massively hinder sleep, and Dr Harris says there is nothing wrong with sleeping in separate rooms - but only if you've tried every other avenue. And rather than reaching for sleep medication straight away, Dr Harris strongly recommends trying cognitive behavioural therapy first.
This can focus on finding out what's causing the insomnia in the first place and coming up with skills to calm the mind and manage stress.
She said: "There is a place for sleep medication but only if you're not responding to other treatment, like CBT."
And making sure your bedroom is the perfect environment for sleep is key.

Dr Harris said: "It should be like a pretty cave - quiet, dark and cool."
Even if your room isn't quite, Dr Harris recommends investing in a white noise machine or downloading an app for your phone to drown out background sounds.
She added: "Foam ear plugs aren't great, try silocone, and get light blocking shades.

"Make sure your room is cool, the cooler the better, and if your feet get cold - put some socks on.
"Your body temperature should be dropping for a decent night's sleep."

And Dr Harris's final piece of advice to ensure you get a good night's sleep - no screens for an hour before bedtime.
She said: "Your brain thinks the blue screen is the sun and that gets rid of your sleep hormone.
"Switch all screens off 60 minutes before bed, including the TV, read a book or listen to the radio."

https://www.mirror.co.uk/news/uk-news/your-weekend-lie-could-causing-19171995

5 Ways to Fall Asleep, Beat Insomnia and Boost Creativity

From innovationexcellence.com/blog

In an always-on culture sleep has become a luxury. Yet, Alzheimer’s, shortened lifespan, and poor brain function have all be attributed to poor sleep habits. Here’s how you can change that.

We live in an always-on world–hyperconnected, overloaded with information, and addicted to our screens, especially the smartphone soulmates that are constantly begging for our attention. We can joke about the many aberrant behaviours this causes, such as walking headlong into doors, walls, and each other, but where this behaviour takes its greatest toll is on our sleep.

According to sleep.org, “71 percent of people sleep either holding their smartphone, having it in bed with them, or having it on their nightstand.”

In a study I and my co-author, Dan Keldsen, did for The Gen Z Effect, we found that 10 percent of people, across all age groups, actually sleep with their smartphone in their bed or on the pillow next to them. While we didn’t ask to verify, it’s safe to assume these people are all single–or soon will be!
But smartphones are just one of the culprits robbing us of a good nights sleep.
Neuroscientist Matthew Walker, author of Why We Sleep, has been studying sleep for decades, even going so far as to use sophisticated MRI techniques to peer into our dreams.
According to Walker, “the silent sleep loss epidemic is one of the greatest public health challenges we face in the 21st century.”

Other research supports Walker’s claims. A well-cited 2002 study actually associated poor sleep patterns with increased mortality. An Inc. article I wrote quoted studies that even went so far as to attribute Alzheimer’s and dementia, in part, to poor sleep.
It would seem that however you look at it, sleep is a major factor in determining your health and well being as well as your overall quality of life and longevity.

So, what can you do to ensure that you get the best sleep? According to Walker, there are five basic things to consider.

1. Keep regular sleep hours
Set a schedule for your sleep and don’t vary from it. This means going to sleep at the same time every night but also getting up at the same time every morning. In fact, you should get up at a set time even if you feel that you are not fully rested. In my own experience, I’ve found that the biggest disruptions to my sleep patterns have occurred when I’ve changed a set activity in my life that would otherwise require me to get up a the same time every day. So, go to bed at a set time and, whatever your quality of sleep, don’t vary from the wake time.

2. Stay Cool
Keep your bedroom temperature cool. Your body requires at least a two-degree drop in its core temp to signal sleep. A room temperature of 65-68 degrees Fahrenheit, or about 18 degrees Celsius, is optimal. A great hack to help with this is an intelligent thermostat that allows you to set it so that the temp drops just after you get under the covers and goes back up just before you arise.

3. Turn the lights out
Dim the lights in your home at least one hour prior to sleep and keep your bedroom dark. Our bodies are tuned to the day/night cycle as one of the most important factors in producing melatonin, the neurochemical that triggers sleep.
It’s especially important to stay away from LED screens that emit blue light, which puts the brakes on melatonin. Even if you’re not using a computer screen, flat-panel LED TVs can be just as bad. The alternative? Read a paper book. You still remember what those are, right?

4. Remember, it’s a bed, not a recliner
This means that you shouldn’t use your bed to do things that keep you awake. OK, well, let’s eliminate the other obvious use case. But with that exception, your bed is just for sleeping, not watching TV, checking email, or catching up on the 247 Facebook posts you missed during the day. Unfortunately, using a bed to do all of the above has become such a cultural phenomenon that one of the hottest bedroom innovations is adjustable position beds, which are best described as a mashup of a La-Z-boy and hospital bed.

The same applies if you wake up from a sound sleep and can’t go back to sleep–do not stay in bed, says Walker. Get up and go to another room and take that paperback with you. If you don’t want to get out of a cosy warm bed in the middle of the night, Walker suggests trying meditation to calm your brain. I used to do this with my kids when they were little and couldn’t fall asleep. It worked so well that I was usually out before they were.

5. Stay away from alcohol and caffeine
Yeah, this is the most popular one–“Nightcap, anyone?” Alcohol may seem to help you get to sleep, but it does not promote deep sleep. It sedates you and blocks REM or dream sleep, the most important part of the sleep cycle. Caffeine, a stimulant, also inhibits deep sleep. So, even if you’re like me and don’t feel you’re bothered by a coffee after dinner, the sleep you get will leave you feeling groggy in the morning. Spurring a few cups of coffee to get you started, and that only creates a vicious cycle.

All of this may seem like pretty simple stuff but it takes discipline to be your own enforcer of these habits. My suggestion is to set aside a week during which you make a concerted effort to try these five habits. See how it feels, and how you feel.

The benefits are clear and they are many. As Walker tells it, “There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally impaired when we don’t get enough). That we receive such a bounty of health benefits each night should not be surprising.”

Oh, and if, after all of this, you still have trouble sleeping, well, maybe you shouldn’t be reading this column on your smartphone while propped up in your well-lit bedroom, reclining leisurely in a Tempur-pedic adjustable position bed.

Sleep well.

https://www.innovationexcellence.com/blog/2019/09/01/5-ways-to-fall-asleep-beat-insomnia-and-boost-creativity/