Do You Prefer to Sleep Alone?

By Susan Leigh

An increasing number of us are choosing to sleep alone. In fact a recent survey has revealed that as many as 1/6 British couples or 15% now sleep apart, with 89% of them choosing to sleep in separate rooms. And yet this decision is often viewed as a betrayal of our relationship, being sometimes referred to as Sleep Divorce.

Is it so bad if you prefer to sleep alone?

When 90% of adults say they don't get enough sleep and stress and sleep-related issues last year cost UK businesses £40 billion (in absenteeism, poor performance, accidents) it's important not to underestimate the value of a good night's sleep.

And it's not to do with the number of hours you spend in bed trying to get to sleep. It's the quality of the sleep itself that benefits us in terms of supporting our health and wellbeing. So, disturbed, restless or fitful sleep is going to result in an unrested start to the day.

It's important to address as many factors as possible to improve the quality of your sleep, and if doing so impacts on your sleeping arrangements you may need to determine which will best benefit your health, wellbeing and the overall quality of your relationship.

Sleeping with someone who has health issues which cause them to sleep badly can cause major disturbance to their partner. This may ultimately justify their moving to individual beds, if not separate bedrooms. Someone who regularly snores, who gets up frequently in the night or who tosses and turns can really disrupt their partner's ability to sleep.

On a practical level, having a partner who operates on a different body clock and goes to bed earlier or later, who works anti-social shift patterns or who is perhaps the agreed carer for a new-born baby may be reasons to negotiate more flexible sleeping arrangements, perhaps on a temporary basis. One person may prefer the bedroom cool, the mattress firmer or be a duvet-hogger. Some of these preferences can be fairly easily resolved but others may cause ongoing tension, irritation and even rows.

If you do reach the decision to sleep apart agree to spend quality time together as often as possible.
There's no need for intimacy and closeness to suffer and it's often the case that the times you do spend together become better-humoured, more fun and less stressful after a good night's sleep.

Decide which evenings or early mornings could become personal us-time; there may be one or two evenings a week where you commit to using the bedroom for catching-up, chatting and being together. Weekends may provide the opportunity for special personal time too. Ensure that the times you do spend together are about communicating, sharing thoughts and feelings and reinforcing your bond. Keep the bedroom as 'our oasis', especially when you're not regularly sleeping together.

And consider some proactive things which may be able to be introduced to help. Snoring may be alleviated by losing a little weight, drinking less alcohol, exercising more and improving the quality of your breathing. Being stressed and having a lot on your mind can also cause restless sleep. Discuss ways to better manage your stressful areas more effectively, which then improves the overall quality of your relationship, life and sleep.

Health issues and associated medication can disrupt sleep patterns, sometimes even causing insomnia. If you suspect that that's the case book a medical check-up and discuss options with your family doctor. Simple adjustments can make major improvements.

Sleeping arrangements are a personal matter and don't necessarily define the state of your relationship. If you choose to sleep in separate beds or bedrooms it's not the end of the world. That decision may in fact result in you feeling better, being able to dedicate more thoughtful effort to your relationship and ultimately improve its overall quality.

Get a good night's sleep and feel better in every area of your life!

https://ezinearticles.com/?Do-You-Prefer-to-Sleep-Alone?&id=10279234

Everything you need to know, and try, to get a better night's sleep

From bodyandsoul.com.au

Because sleep is crucial for your physical and mental health

A good night's sleep is crucial to your health and is just as important as eating healthy and exercising. Here’s your complete guide to falling – and staying – asleep every single night.

We all know that we probably need to get more sleep - and the many benefits that come with achieving a consistent eight hours a night. However, the negative effects of missing out on precious shut eye make getting enough sleep every night a necessity, not a luxury.

Research revealed that an estimated 15 million Australians aged 20 years and over have sleep disorders, which in turn can lead to serious health issues such as cardiovascular disease.
So, in order to take charge of your sleep – and overall health – here’s your complete guide to everything you need to know – and try – to get decent shut-eye every night.

Dr Justin Hundloe from GenesisCare Australia says that increasingly busy Aussies need to look at their sleep environment as a key factor contributing to a good or bad night’s sleep.

Here are Hundloe's 13 ways that can improve your sleep patterns:

1. Go to sleep at the same time each night and get up at the same time each morning

Sounds simple, but we all know how hard it can suddenly be to keep a consistent bedtime when your social calendar starts filling out and quick dinners turn into long evenings catching up with old friends.

2. Refrain from taking naps during the day

Avoid napping during the day if you want to ensure the best possible night's sleep. However, if you absolutely must shut your eyes during the day, a ‘power nap’ of around 20 minutes is ideal, says sleep consultant Dr David Cunnington, co-founder of Sleep Hub.

3. Go to bed only when you are drowsy

Winding down at the end of the day is key to getting ready for a good night's sleep.

4. Avoid caffeine and alcohol within six hours of bedtime

We all know that consuming caffeine in the evening is a no-go if you want to drift off easily, but a series of experiments conducted at the University of Missouri-Colombia showed that a single night of drinking alcohol can also disturb the gene that regulates our sleep.

5. Avoid the use of nicotine close to bedtime or during the night

Just like alcohol and caffeine, nicotine is also going to mess with your sleep pattern and effect the quality of your shut-eye.

6. Obtain regular exercise, but avoid strenuous exercise four hours before bedtime

Studies show that exercising releases the feel-good hormone, dopamine, which often feels like a surge of energy through the body -the last thing you need to be feeling just when you're trying to relax before bed.

7. Avoid eating a heavy meal late in the day

Thanks to our circadian rhythm, our metabolism and hormones are programmed to do their work in the day when humans are active, and then store, build and recover at night when we rest, sleep and regenerate. This means ideally we should try and consume our last meal of the day by 8pm at the latest.

8. Minimise light, noise and extreme temperatures in the bedroom

Previous research revealed that four in 10 people can’t get to sleep unless the room is completely dark, and a quarter can’t drop off unless there’s a total absence of noise.

9. Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath

Netflix is a no-go, so close your laptops and avoid those screens people.

10. Avoid using your bed for anything other than sleep or sex

This means that you will relate getting into bed with relaxation, keeping it as a space for rest.

11. Try making a to-do list before you go to bed

Dr Justin Hundloe says that this will prevent losing precious hours when you could be sleeping on “worry time”.

12. Avoid clock watching

Counting sheep may help you drift off, but counting the minutes ticking by will not - so don't keep checking your phone if you're struggling to sleep.

13. Seek professional medical advice

If you’re having ongoing sleep issues, head to a medical professional who will be able to give you the best advice.

https://www.bodyandsoul.com.au/mind-body/wellbeing/everything-you-need-to-know-and-try-to-get-a-better-nights-sleep/news-story/739cb9219b229dbdfa19bc7c6a6f98b0

Drinks that help you fall asleep: 10 options

From medicalnewstoday.com

Some drinks may help people fall asleep. Herbal teas, some kinds of milk and cherry juice may all help people fall asleep more easily.

In this article, we discuss 10 drinks and beverages to help people sleep.

1. Chamomile tea

People drink chamomile tea to treat insomnia because of its calming effects.
Researchers believe that its effect on sleep comes from its flavonoid content. Apigenin is a flavonoid that binds to benzodiazepine receptors in the brain, which has a sedative effect.
A few people may experience allergic reactions to chamomile. Nevertheless, the Food and Drug Administration (FDA) placed chamomile in the generally recognized as safe list.

2. Valerian tea

Valerian is an herb that people can find in health food stores. Sleep aids and sedatives may contain valerian. People can purchase them over the counter (OTC) in tablet form or as a tea.
Researchers have not confirmed whether valerian is effective and safe for treating insomnia, and some studies show conflicting results.

One study demonstrated that valerian decreased the time to fall asleep, or sleep latency, improved sleep quality, and decreased night-time awakenings.
Other studies did not demonstrate clinically significant results. Researchers also did not study the effect of valerian tea in these studies.

3. Lemon balm tea

Some people drink lemon balm tea to help them sleep. People can find lemon balm in natural food stores as a sleep aid. Like valerian, it may not be effective every time.

One study demonstrated that 80 participants with chronic stable angina supplemented with lemon leaf had reduced total sleep disturbance when researchers compared them with placebo.
Still, more evidence is necessary to confirm that lemon balm tea helps people sleep.

4. Lavender tea

Some people drink lavender tea because it is calming and soothing.
A study from Taiwan tested the theory that lavender tea can improve sleep quality. The researchers showed that the participants who drank lavender tea perceived less fatigue. The mechanisms explaining this effect are unclear.

5. Passionflower tea

People report using passionflower tea to help them sleep, but research on this herbal tea is limited.
Researchers in Mexico designed a study to test the effect of passionflower on sleep. Their results show that rats they injected with passionflower extract had a statistically significant increase in total sleep time.
Again, further investigations in humans are necessary to confirm the safety and efficacy of passionflower tea for improving sleep.

6. Magnolia bark tea

Researchers have tested magnolia bark tea on sleep in menopausal females. Magnolia bark extract contains substances that interact with the GABA system in the brain that helps people sleep.

In a randomized trial, 89 menopausal females took magnolia bark extract and magnesium or a placebo. Among those who took magnolia bark extract, insomnia was significantly reduced.
Drinking magnolia bark extract may be safe, but researchers need to continue studying its effect in larger and more diverse populations.

7. Decaffeinated green tea

Although green tea has caffeine, some substances found in green tea may help people sleep because they act on the GABA system in the brain.

To study these effects, researchers gave middle-aged adults low caffeine green tea to consume before sleeping. The results of the study demonstrate that drinking low caffeine green tea may help improve sleep.
The exact mechanism of how green tea affects sleep is still unclear.

It is important to choose decaffeinated green tea, as standard green tea has caffeine, which can inhibit sleep.

8. Cherry juice

In an older 2010 study, researchers associated a tart cherry juice blend with a statistically significant improvement in sleep.

The study participants showed a reduction in the severity of insomnia when the researchers calculated the minutes awake after sleep onset.

Other parameters, such as sleep latency, total sleep time, and sleep efficiency, were unchanged when the researchers compared them with a placebo.

Another small 2018 study with just eight participants showed that cherry juice increased sleep time and sleep efficiency.
The researchers suggest that cherry juice increases the availability of tryptophan in the body, which leads to better sleep.

Cherries contain melatonin and other anti-inflammatory substances that may explain their effect on sleep.

Further research is necessary to confirm these findings.

9. Milk

Milk contains an amino acid called tryptophan. Tryptophan converts into substances that can aid in sleep, including serotonin and melatonin.

Studies comparing the effect of drinking milk before bedtime to improve sleep are lacking.

Unless a person is lactose intolerant or has a milk allergy, they may wish to try drinking warm milk before bed.

10. Almond milk

Almond milk may also have a high content of tryptophan and melatonin. Also, almonds contain magnesium.

Some research has demonstrated that magnesium, together with magnolia bark extract, is beneficial for maintaining the normal sleep-wake cycle in humans. The magnesium found in almonds may ensure better sleep quality.

More investigations are necessary to confirm that the magnesium found in almonds can help people fall asleep.

Drinks to avoid

Some drinks may help people sleep, but others can act as stimulants and keep people awake. These may include:

• coffee
• caffeinated teas (green tea, black tea)
• sugary drinks

Researchers have associated short sleep with a greater intake of sugared, caffeinated drinks.
Researchers are unsure whether a lack of sleep causes an increase in sugar consumption or whether eating more sugar causes poor sleep.

Best time to drink before bed

Urologists suggest that children avoid drinking fluids 1 or 2 hours before going to bed. Drinking right before bedtime may cause people to wake up in the middle of sleep to urinate.

Summary

People sometimes use drinks to help them fall asleep. Chamomile and valerian are popular teas that people drink before bed, but other substances may also help. These might include almond milk and cherry juice.

Although some drinks contain tryptophan or melatonin, which are known to improve sleep, researchers are unclear how other drinks help people fall asleep. Further evidence is necessary to confirm whether these drinks are effective and safe to improve sleep.

https://www.medicalnewstoday.com/articles/10-drinks-that-help-you-sleep#summary

Say Goodnight to Your Pandemic Insomnia With These 6 Tips From a Sleep Doctor

From wellandgood.com

It’s been more than three months since Los Angeles, where I live, locked down to help prevent the spread of SARS-CoV-2, the virus that causes COVID-19. It’s also been three months since I’ve had a good night’s sleep without pharmaceutical intervention. I don’t think my pandemic insomnia is a coincidence, either—and a sleep doctor agrees.

Behavioural sleep-medicine specialist Shelby Harris, PsyD, author of The Women’s Guide to Overcoming Insomnia, says many people began having trouble with their sleep when the pandemic hit. She says this was likely initially due to an increase in stress. “When stress happens, our bodies have a natural reaction to not sleep,” Dr. Harris says. “Think about fight or flight—that’s basically what our bodies are doing. They look at [the pandemic] like it’s a lion [about to attack] and as a result, we get hyper-vigilant and have trouble sleeping.” 

After a few weeks, Dr. Harris says a percentage of these people returned to their typical sleep patterns (vivid dreams aside, which she says are disproportionately common right now); however, there remains a significant subset of individuals for whom sleep has not normalized. This continued disruption, Dr. Harris says, has less to do with anxiety and more to do with routine. “Yes, there are stressors, but there are also behavioural changes,” she explains.

For example, many of us have taken to staring at screens—TV, phone, etc.—later and later into the evenings. Much of this media consumption involves news or social media, too, which causes our minds to race and makes it harder to fall asleep. As a result, our actual bedtime gets pushed back, which can then delay wakeup times, as well. “You’re sleeping in in the morning trying to catch up for lost sleep at night because you don’t have to necessarily get up to go to work at the same time as you used to,” she says. Rising later then makes it more difficult to go to bed on time, and the cycle continues.

Failure to sleep at night may also be leading to daytime naps and/or increased reliance on coffee, neither of which are particularly helpful when it comes to falling asleep at night. A decrease in exercise—whether due to sleepiness from pandemic insomnia itself or adopting a more sedentary lifestyle as a result of staying home more to reduce the spread of COVID-19—may also be exacerbating pandemic insomnia. And then there’s self-medication in order to aid sleep via alcohol, cannabis, and over-the-counter or prescription meds.

6 sleep-doctor-approved for saying goodnight to your pandemic insomnia

1. Return to routine

“Be consistent with bedtimes and wake times—wake time is really key,” Dr. Harris says. And while it might feel nice not to have to use an alarm for the first time in years, she strongly recommends you set one regardless. Then, get up when it goes off, no matter how tired you are.

2. Re-think your news consumption

News can be seriously anxiety-inducing, and anxiety is not a friend to sleep. So, Dr. Harris says you might want to reconsider how and when you dig into what’s happening in the world.

“I encourage people to think about what they want to get out of the news,” she says. “If you just want to know specific things, be thoughtful about what news source you’re visiting and limit it to 15 to 20 minutes earlier in the day, and that’s it.”

3. Adopt a no-tech-in-the-bedroom rule

Try to power down your screens in advance of bedtime, and definitely don’t bring tech with you into the room with you—whether it’s a phone to scroll on or a TV to watch. If you’ve gotten used to falling asleep to the TV, Dr. Harris recommends you taper yourself off by switching to radio (or a podcast) first, then to white noise, and eventually to nothing.

4. Get light exposure first thing in the a.m.

“We’re meant to have light during the day and darkness at night,” Dr. Harris says. “It’s really that simple, and sometimes we overthink it.” Exposing yourself to natural light first thing in the morning helps to reduce the amount of melatonin your brain produces, which will help you feel less sleepy. “Open the shades, eat breakfast in the light,” Dr. Harris says.

On the flip side of this, you want to make sure you’re not exposing yourself to too much artificial light at night. Turn off overheads in favour of lamps and again, limit your screen exposure.

5. Exercise 4 to 6 hours before bed

The bodies of good sleepers tend to naturally drop in temperature in the hours before sleep, Dr. Harris explains. You can help your body approximate this response by exercising four to six hours before bed, which will raise your temperature temporarily and then allow it to drop in time for sleep.

Dr. Harris notes that this schedule isn’t possible for everyone and that she herself is a morning exerciser. Doing so won’t hurt your sleep—it just also won’t necessarily help it.

6. Reconsider your supplements

Dr. Harris says the goal should really should be to avoid taking any supplements for sleep, simply because most are under-studied. Besides, the gold standard for insomnia treatment, she says, is Cognitive Behavioural Therapy (CBT), aka suggestions one through five outlined above. “Consistency is really what helps the most,” she adds.

https://www.wellandgood.com/good-advice/insomnia-causes-pandemic/

Are you sleeping right?

From dailypioneer.com

Our sleep patterns have been compromised by lockdown-induced anxieties. Experts advise we follow a good day and night routine, exercise adequately and avoid excess coffee and alcohol.

With all that has been happening around the world, everybody is going through a lot of stress these days. Anxiety levels are on the rise, too. With an aim to analyse sleep patterns during the lockdown, a sleep monitoring device company has studied sleep of over 382 people (14,483 sleeps recorded over 10 weeks) belonging to the age group of 10 to 85 years.

Various parameters such as sleep duration, sleeping time, wake up time and stress levels were monitored. Dr Manvir Bhatia, sleep expert shared, “During this time, I have seen more than 100 patients (teleconsultation) of all ages and genders with sleep complaints. This has resulted in the heaviness of head during the day, increased lethargy, poor productivity and a low mood. These problems appeared new in some patients and some who already had insomnia were doing much worse during this period. As symptoms of anxiety, a few also had complaints of palpitations and difficulty in breathing just before falling asleep. The advice to everyone is to make sure you follow a good day and night routine, adequate exercise, avoid excess use of caffeine and alcohol, and have a relaxing pre-bedtime routine. If the problems persist then please seek help and do not self medicate.”

Following were the parameters explained in detail:

Sleep duration: Time period where the person is actually sleeping (in N1, N2, N3, REM stage of the sleep cycle). Sleep duration during lockdown didn’t deviate much and the median sleep duration continued to remain 430 minutes. For people between 35 to 45 years, median sleep duration increased nearly by 60 minutes and this was particularly found among men.

Sleep time: Sleep onset time, another parameter, especially in the age group of 10 to 45 years had increased by almost 30 minutes. There was a gender disparity when it comes to sleep time. Women’s sleep time increased by nearly 90 minutes. However, for men, it increased only by 20 minutes. Women in the 18 to 45 age-group are staying up 90 minutes more late than usual. Earlier, 40 per cent of people used to sleep before 12 am and during lockdown, only 36 per cent of people are sleeping before 12 am.

Wake up time: Wake up time has increased by 30 minutes across all age groups. However, between 18 to 45 years of age, the wake up time has increased by 70 minutes. While median wake up time for women increased by more than 90 minutes (from 7.30 am to 8.45 am), for males, it increased by 60 minutes (from 7.45 am to 8.45 am). This is a big shift in the circadian rhythm (or biological clock) that governs the hormone cycle in our body. Once this cycle is off, we are at a higher risk of lifestyle disorders such as obesity, diabetes, hypertension, cardiovascular diseases and mental disorders. Earlier, 53 per cent of people used to wake up after 8 am and during the lockdown, 49 per cent of people are waking up after 8 am.

Time taken to fall asleep: It’s the time period elapsed between the person going to bed and falling asleep. The time taken to fall asleep has gradually increased during the lockdown and has doubled during the first week of May. It has been witnessed across all age groups. Time taken to fall asleep is directly linked to insomnia, which in turn, is highly co-morbid with depression. Growing anxiety because of the lockdown and financial insecurity might be the leading reasons for this increase in the time to fall asleep.

Stress levels: Autonomous nervous system activity measured through heart rate variability: There wasn’t any significant change in the stress levels of people witnessed. Even though the lockdown has changed people’s routine, the stress levels for them have remained the same.

Naps: Initially, the number of naps increased, however, now a dip has been witnessed once the lockdown started to open up.

(The survey is conducted by Dozee.)

https://www.dailypioneer.com/2020/vivacity/are-you-sleeping-right-.html

The real reasons you experience insomnia during pregnancy

From thelist.com

When you get pregnant, you know that there are certain things from your pre-pregnancy life that are not going to be your reality for the next nine months. Like raw sushi. And hard liquor. And certainly by month six or seven, having what people refer to as a "waist." What you don't necessarily expect to lose is the ability to sleep. But indeed, pregnancy insomnia affects 44.2 percent of pregnant women, according to study published in the European Journal of Obstetrics and Gynaecology. So what gives?

Insomnia is poor or inadequate sleep, characterized by difficulty falling and staying asleep — and if you do sleep, not feeling well-rested when you wake up (via Medical News Today). That condition certainly matches the experience that one mom-to-be described on What to Expect: "This entire week I've been waking up in the middle of the night and I just lay there with my eyes closed. Then, I doze in and out. I have migraines now, and I think it's because I'm not getting enough sleep!" So, why is it that being pregnant means getting a decent night's sleep is a pipe dream?
     
   Discomfort and anxiety may be behind your insomnia

                                                                           Shutterstock

If you're pregnant, there's actually not just one reason why you can't sleep peacefully at night. Of course, all of those symptoms of pregnancy that haunt you during the day, such as back pain, heartburn, and needing to pee constantly — not to mention existing with a watermelon-sized growth tightening the skin on your abdomen — will make it hard to sleep comfortably (via the American Pregnancy Association). More surprisingly, restless leg syndrome and sleep apnea (even if you don't normally have it) also affect many pregnant women and keep them up at night, according to the National Sleep Foundation. As always, be sure to speak with your doctor if you're concerned about any of these symptoms.

Let's also not downplay anxiety. When it's 3:27 a.m., how can you peacefully drift off to bed when you're not sure whether Esther sounds like the name of a very strong woman, as you believe — or like a fungal growth (your partner's theory). And what if you registered for the wrong brand of baby stroller?

Fortunately, lifestyle changes can make a big difference. Meditating and exercise can help calm a worried brain, and making sure you're comfortable — the right clothes, the right room temperature, the right pillows — can help quite a bit (via Healthline). These changes to improve your sleep will come in handy in a few months, when you've got an all-night-party animal who has zero interest in getting tucked in at night.

https://www.thelist.com/210258/the-truth-about-being-pregnant-during-a-pandemic/

Here's why you are unable to sleep at night as per your zodiac sign

From pinkvilla.com

Unable to sleep properly of late or suffering from insomnia? Here are the potential causes of it as per your zodiac signs

It is no news that many of us are suffering from sleep issues like insomnia among others. Because of lockdown and stressful times like this, sleeping can be a task for many. One of the most common reasons of not being able to sleep is stress and anxiety. Many of us has could have different reasons for not being able to sleep and astrology can help us to know that.

One of the common stressors and cause of insomnia is a financial concern. So, if you are too having sleepless nights of late and want to know what is the potential cause of it. Then read on as we have compiled all the major reasons of insomnia as per zodiac signs. Read on to know more.

                      Here's why you are unable to sleep at night as per your zodiac sign

AriesOne of the common reasons why Aries people unable to sleep at night because they constantly think about how they are perceived. They won't sleep because they will overthink about what are other people's opinion on them or else scripting about their comebacks as lay on the bed.

Taurus 
Taurus thinking can keep snowballing and after a point they cant have control over it and go crazy. Pondering over the same thing, again and again, becomes senseless afterward. So, too many directionless thoughts are their reason for being awake at night. 

Gemini
Geminis usually sleep well, however, they tend to stay awake some nights when they have some decision to take. When they learn that there is no way, they toss and turn throughout the night because they have to decide and come to a conclusion.

Cancer
Cancerians stress a lot and they are usually awake planning and thinking about the future. And most of the time, after being stressed, they go to bed early and fall asleep for many good hours. 

Leo
Leo also hardly faces sleep issues but their good night's sleep can be robbed of when they have things on their mind like how can rule over the world or how can they get the most attention. If they are deprived of attention, they will turn insomniac as they keep wondering what went wrong.

Virgo
There is not one thing that worries them as they are worrywarts. They have mastered the art of insomnia as they are used to it. They can be sleep deprived still somehow manage the day. Out of everything, money is the biggest stressor for them.

Libra
Libra is another sign that never sleeps thanks to anxiety and guilt and several other thoughts. Their natural guilt complex is the major reason of their sleepless nights. 

Scorpio
One of the major reasons why they remain awake is because they must be plotting about something. Plotting could be revenge or destruction of a friend. 

Sagittarius 
Less money or money woes is one of the major stressors leading them to insomnia. They stress about money than any other sign. And they always take the stress to their heart and money issues can make them sick to the stomach. 

Capricorn
Capricorn loses its mind when everything is haywire. So, during messy or unpredictable situations they will think about the same and have sleepless nights. If they are disturbed by the disorder either at home or work, then the stress will keep them up at 4 am.

Aquarius
They stay awake because of what nasty things they have done and they anticipate Karma's strike. If they do something bad to someone, their thoughts around will keep them awake till morning. 

Pisces 
They don't sleep as there are other important things they are busy working on like who is the worst person they know, fixating on them, and then figuring out what they can do about it. They can spend the whole night thinking about one person and create mental hatefest around him or her. 

https://www.pinkvilla.com/lifestyle/people/heres-why-you-are-unable-sleep-night-your-zodiac-sign-543435

Staring into insomnia's yawning abyss

From canberratimes.com.au

"Has the world ever had more insomniacs than it is does now?" I asked my sleepmate teddy bear as, at 2.41am one morning last week, I got up and went to my desktop to finish reading James Parker's new article An Ode To Insomnia.

Yawning, my teddy bear (with his species' innate talent for slumbering) went back to sleep.

Thus I was left alone to reflect on how, in these times, there is a great deal to be kept awake by.

There is coronavirus, then TAD (Trump Anxiety Disorder, further stoked by serious informed analysis now of how he may win or burglarise a second term), then CAD (Coe Anxiety Disorder, a phobic fear of Alistair Coe's ACT Liberals winning October's Assembly elections). Then there is the general worldwide environment of statue-toppling and mayhem.

No wonder, then, since sleepless in suburbia one has no choice but to live with insomnia, the title of James Parker's piece in The Atlantic entices. If insomnia is ode-worthy, then perhaps it is not the beast we thought.

Before getting up to go to my desktop at 2.41 am I lay wide awake for an agonising hour thinking miscellaneous thoughts. This is totally contrary to Parker's advice.

"You must get up," he orders.

"That's the first thing. Don't just lie there and let it have its way with you. The sea of anxiety loves a horizontal human; it pours over your toes and surges up you like a tide. So verticalise yourself. Leave the bed. Leave its maddening mammal warmth. Out you go, clammy-footed, into the midnight spaces. The couch. The kitchen.

"So now you're up. You've reclaimed a little dignity, a little agency.

"You're shaken, though. You make yourself a piece of toast; it pops up like a gravestone. Insomnia is no joke. The thoughts it produces are entirely and droningly humourless. Failure, guilt, your money, your body. Someone else's body. On and on. And over there, look, the world: the whole flawed and shuddering and horribly lit life-and-deathscape ... At 2:41 a.m., everyone who's awake turns into [someone in] a Hieronymus Bosch painting."

Lying awake in my personal Bosch I found myself thinking, in these statue-toppling times, of statues. As a newspaper reporter I have palely loitered at a galaxy of statue unveilings. As a peripatetic, sculpture-loving traveller I have ogled statues everywhere. Here are some of my statue-based memories, dreams and reflections.

"Daddy!"

I was on a waterways cruise in Copenhagen when the little girl on the lap of a woman sitting next to me gave an excited shrill of recognition. She pointed a chubby little finger at a statuesque man standing, naked, on a quay we were cruising past.

Tourists within earshot of the cherub had a chortle at this, because the cherub was mistaken. In fact the man on the quay was Copenhagen's bronze replica of Michelangelo's marble David in Florence.

Why was the cherub deceived? We fell to wondering if it was that, this being sauna-loving Scandinavia, the child had seen Daddy naked and was reminded of him (perhaps thinking him the only naked man there is) by David's manly nakedness.

I have some sympathy with some of the statue-topplers and it always does my iconoclastic heart good to see a pompous statue a little de-pomped, if only by something as simple as having a seagull (the most iconoclastic of birds) stand on the statue's head.

In Glasgow's CBD an otherwise pompously unScottish equestrian statue of the Duke of Wellington is relentlessly decorated with an orange traffic cone on the Duke's head. The authorities have given up bothering to remove it (overnight, iconoclasts climb up and re-cone the Duke) and now the cone-improved statue is thought a symbol of something iconoclastically Glaswegian about Glasgow.

There is a strong likelihood that the ACT powers-that-be will want to install a statue of me in Canberra (after all, I have given Canberra all the best years of my life, writing books and plays and columns in her praise). So a clause in my will insists that the statue cannot be topple-prone pompous, but to amuse must have some absurdity about it, perhaps a bronze seagull standing on my bronze head.

Still sort of on statues, and still lying awake on my bed in my Bosch, I mused that one of the several horrors of the election of a Liberal government in October will be that almost all commissioning of public art will shrivel. Liberals hate the arts and have always, especially in the days of Jon Stanhope's enlightened chief ministerships, made political hay with philistine voters' rage at money being "wasted" on public art. Has Alistair Coe ever even been to the opera? Does he know his arts from his elbow? Cultured Canberrans demand to know.

But back to James Parker's ode to insomnia. It takes as its theme his idea that the worst thing about insomnia is the insomniac's sense of loneliness.

"[So take solace] my sleepless friend ... you're not alone. Even as you twist in these private coils [worries about guilt, failure, bodies, etc.] you are joining a mystical fellowship of insomniacs. We are all out there, keeping an eye on things ... We're like the Night's Watch in Game of Thrones, except there are millions of us. Above the city rooftops it shimmers and flexes; it tingles over the leafy suburbs: the neural lattice of our wakefulness."

Alas, I found the thought that I might be sharing a "'neural lattice" with other Canberrans so very intellectually stimulating I was unable to go back to sleep.

https://www.canberratimes.com.au/story/6800298/staring-into-insomnias-yawning-abyss/#gsc.tab=0

Easy ways of tackling insomnia while staying at home

From standardmedia.co.ke/evewoman

Insomnia has a way of seeping out the life from your day to day activities. When your body doesn’t get enough rest, you will be constantly irritable and the people around you will start noticing and avoiding you.
Arguably working from home is already hard enough, adding insomnia to your plate will only lead to lethargy and this may compromise your work.

Here are some easy ways to help you fight insomnia while working and staying home:

Maintain a routine
Avoid living one day at a time because you are home and nobody is assessing you work. Your body is used to a routine and relapsing on that will make it pick up on the easiest habits. Which are normally bad habits.
Write down a schedule of the things you plan to do every day and stick to it. Ensure you go to bed early so that your sleep time doesn’t overlap into your day schedule.

Reduce your caffeine intake
Stimulants ranging from coffee, energy drinks and soft drinks should be taken minimally if you want to have a normal sleeping pattern. Caffeine is mainly take to serve as an eye opener, to keep you active and awake.

      Insomnia to your plate will only lead to lethargy and this may compromise your work                                                                                      (Shutterstock)

When you take caffeine before sleep, it will interfere with your body’s clock and you won’t be able to sleep as required. You can swap coffee for a cup of tea which is more relaxing.

Reduce your screen time before sleep
Avoid using your phone or watching a captivating movie just before bed. Your phone is a distraction because you will constantly come across funny stories or follow chats that can go all night long.
When you do a heavy activity before bed, your mind stays alert and hence you won’t be able to sleep on time as planned. You can read a book or write a chapter in your diary instead of watching television or using your phone.

Exercise regularly
When you get to exercise your body gets rid of all the tension in your muscles and this will help your body relax and make sleep easier. The easiest way of getting a good night’s rest is by staying active during the day, when you lounge all day your body is fully at rest and falling asleep at night can be hard.

Avoid exercising at night at this will leave you active for longer and interfere with your sleep. Furthermore, if you have insomnia avoid sleeping during the day so your body can rest at night.

Watch your diet
The kinds of food you decide to eat can also interfere with your sleep patterns. It is advisable to eat foods that are easier to digest at night and ensure to have dinner early so you can have humble time to sleep.

Interfering with your meal times also affects your body’s metabolism, hence maintaining a regular schedule is key when fighting insomnia. Also drink a lot of water during the day to fasten metabolism.

Make your bed comfortable
If your resting place is not comfortable enough, getting well rested is close to impossible. Ensure your mattress is comfortable and your pillow is fluffy enough to help your sleeping posture at night.
Also ensure your sheets are always clean and fresh, it is easy to relax and fall asleep faster when your beddings are welcoming.

https://www.standardmedia.co.ke/evewoman/article/2001375402/easy-ways-of-tackling-insomnia-while-staying-at-home

Insomnia Awareness Night to Shed Light on Impact of Sleeplessness

From newswise.com

Newswise — DARIEN, Ill. – June features the shortest nights of the year, but for those living with chronic insomnia, every night is long. That’s why the American Academy of Sleep Medicine (AASM), Society of Behavioral Sleep Medicine (SBSM) and American Alliance for Healthy Sleep (AAHS) are working to raise awareness of the disease with Insomnia Awareness Night on June 22, 2020.

More than an occasional restless night, chronic insomnia involves difficulty falling asleep or staying asleep, or regularly waking up earlier than desired, despite allowing enough time in bed for sleep.
“Getting adequate sleep can be difficult, especially in times of increased anxiety or stress, like those we have all experienced recently,” said Jennifer Martin, PhD, a member of the AASM board of directors. “However, chronic insomnia disorder is more persistent, and when left untreated, can lead to a range of long-term health issues.”

Chronic insomnia disorder involves difficulty sleeping and daytime symptoms occurring at least three times per week for at least three months. Its lasting effects are more severe than acute or short-term insomnia, which in most cases resolves itself.

Symptoms of Chronic Insomnia
Symptoms associated with chronic insomnia include daytime fatigue or sleepiness; feeling dissatisfied with sleep; having trouble concentrating; feeling depressed, anxious or irritable; or having low motivation or low energy. It is more common in women than in men.

Impact of Chronic Insomnia
Chronic insomnia is associated with increased risk of a range of physical and mental health problems. Research suggests chronic insomnia can lead to increased risks of depression, anxiety, substance abuse and motor vehicle accidents. Research also shows that impaired sleep is a risk factor for Alzheimer’s disease, and a recent study found that people who have insomnia are 28% more likely to develop Type 2 diabetes than those without.

Chronic insomnia also has a negative impact on work and school performance, impairing concentration and increasing the risk of errors and accidents. Research has estimated that insomnia is associated with nearly 253 million days of lost work each year in the U.S. and more than $100 billion in annual costs due to indirect costs such as poorer workplace performance, increased health care utilization and increased accident risk.

“The effects of ongoing insomnia can impact nearly every aspect of your life,” said David Bishop, chairman of the board of directors of AAHS. “Developing healthy sleep habits can help someone who has a mild or short-term case of insomnia, but if symptoms persist into the daytime and inhibit your quality of life, it’s time to get support from your doctor.”

Treating Chronic Insomnia
The most effective treatment for chronic insomnia is cognitive behavioural therapy for insomnia (CBT-I), which combines behavioural strategies, such as setting a consistent sleep schedule and getting out of bed when you are struggling to sleep, with cognitive strategies, such as replacing fears about sleeplessness with more helpful expectations. CBT-I recommendations are customized to address each patient’s individual needs and symptoms. While six to eight sessions are typical, some patients improve more quickly.

“Cognitive behavioural therapy helps patients identify and change the actions and thoughts that are causing insomnia while also promoting healthy sleep habits,” said Donald Townsend, PhD, president of SBSM.

Insomnia Awareness Night Activities
Those who would like to connect for information and advice about chronic insomnia should join the conversation on Monday, June 22:

• Facebook Live: 9:30-10 p.m. ET
• Twitter Chat using #InsomniaNight: 10-11 p.m. ET
• Reddit Ask Me Anything: 11 p.m. – Midnight ET

About Insomnia Awareness Night
Since 2014, Insomnia Awareness Day, and now, Insomnia Awareness Night, has been held nationally to provide education and support for those living with chronic insomnia. Learn more at: http://sleepeducation.org/insomnia-awareness-night.

https://www.newswise.com/articles/insomnia-awareness-night-to-shed-light-on-impact-of-sleeplessness?ta=home

Restless Leg Syndrome: Everything You Need To Know

From doctor.ndtv.com

Restless leg syndrome is a very uncomfortable sensation which usually happens in the evening or at night. It is a disorder that can affect your quality of sleep

Restless leg syndrome is one of the possible causes of sleeplessness. This is a neurological disorder that causes an uncontrollable urge to move your legs. It is a very uncomfortable sensation which usually happens in the evening or at night. It is also known as Willis-Ekbom disease. It is a sleep disorder that can be severe or mild depending on the symptoms one is experiencing. Moving your legs while experiencing the unpleasant feeling may give you temporary relief. But is left uncontrolled, restless leg syndrome and insomnia can increase the risk of health conditions.

Symptoms of restless leg syndrome

Strong urges to move legs, especially while sleeping or when at rest. You may experience relief after movement.
Lack of sleep due to this syndrome can impact your overall health causing irritability, mood swings, inability to concentrate and cause other health issues.

What causes restless leg syndrome?

The definite cause of restless leg syndrome is not known. But genetics plays a role. Many women also develop this condition during pregnancy. In some cases, an imbalance of the brain chemical dopamine is also the reason.

Risk factors

Certain factors can put you at a higher risk of restless leg syndrome. Some of these factors are-

1. Gender- females are at a higher risk
2. Age i.e. middle age
3. Chronic diseases like peripheral neuropathy, spinal cord conditions or diabetes
4. Certain medications
5. Kidney failure
6. Iron deficiency

Home remedies

This condition cannot be treated with home remedies but a few can help you get relief from symptoms. All these home remedies include practices that can help you ensure better sleep.
Consume a healthy diet- include foods like leafy greens, nuts, dried fruits and fresh fruits
Follow a fixed sleep schedule
Stay stress-free
Regular exercise, yoga and meditation

You should seek medical help if you are experiencing this condition more often. If left uncontrolled, it can severely affect your sleep pattern. Lack of sleep can lead to several chronic diseases.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

https://doctor.ndtv.com/living-healthy/restless-leg-syndrome-everything-you-need-to-know-2245425

What is acute insomnia? How to diagnose and treat your short-term sleeping troubles

From insider.com

Acute insomnia, or short-term insomnia, is when you're having sleep troubles that last for less than a month at a time. 

Often, acute insomnia is the result of stress, and once the event causing stress passes, you should be able to sleep better. 

However, acute insomnia can still affect other areas of your life, and it's important to know how to treat your sleep troubles and get through it. 

This article was medically reviewed by Alex Dimitriu, MD, psychiatrist and founder of Menlo Park Psychiatry and Sleep Medicine. 

Anyone who has laid awake in bed staring at the clock, mentally calculating how many hours of sleep they will get if they fall asleep right now, knows the struggle of insomnia.

The sleep disorder is incredibly common, with acute cases affecting as many as 25% of Americans a year, according to a study from the University of Pennsylvania.
Insomnia can manifest in different ways for different people. Some have trouble falling asleep, others have trouble staying asleep, and some have difficulty with both.
However, when those sleep issues start to have a negative impact on your daily life, that's when it goes from just a few days of bad sleep to a concerning case of insomnia.

Insomnia can last for days, weeks, or even years. Generally, it is considered acute insomnia when it lasts for less than a month at one time, and chronic insomnia when it continues for longer, usually three months at one time.

Symptoms

The symptoms of insomnia, whether acute or chronic, are similar. They include:

• Lying awake for a long time before falling asleep
• Waking up during the night 
• Waking up early and being up for the day
• Feeling as if you haven't slept 
• Irritability, depression, or anxiety
• Difficulty paying attention, focusing or remembering
• Worrying about sleep

The severity of the symptoms generally worsens the longer insomnia persists.

Ashley Moore, a licensed clinical professional counsellor and lecturer at University of New England, says that for an acute case of insomnia, "the level of physiological and cognitive symptoms we are going to see are probably not going to be as severe as someone who has been experiencing insomnia for months."

Causes

Moore says many of her clients experience acute insomnia, typically during a time of stress or major change. The causes are usually psychological in nature, such as:

• Major life changes like moving or starting a new job
• Changes in your sleep schedule, like from work or travel
• Stressors like a sick family member or financial concerns
• Poor sleep habits, like not having a consistent bedtime
• Anxiety over having insomnia

Having anxiety about insomnia is a major concern because it can prolong the insomnia, or even worsen it.

Imagine someone has trouble sleeping for a few nights. "Now every night [they are] going to bed they are fearful that they're not going to be able to sleep," Moore says.  "So, their anxiety level is up and now their anxiety is actually making it harder to sleep."

While acute insomnia can turn into chronic insomnia, it usually won't — about 75% of those with acute insomnia will recover, meaning it takes them fewer than 15 minutes to fall asleep, or who spend fewer than 15 minutes awake during the night at least five times a week.

Most of the time, insomnia resolves itself when the stressor triggering it is resolved or at least addressed. For instance, if your insomnia is triggered by anxiety over starting a new job, it will likely go away once you have settled into work.
"It probably is going to resolve itself for most individuals," Moore says. "But there always is an individual's own tendencies and coping strategies and baseline anxiety that is going to play into that."

Treatment

Before you panic that you will never get another good night's sleep, Moore suggests trying to pinpoint what is triggering your insomnia and address it, if possible.
At the same time, improving your sleep habits, referred to as sleep hygiene, can help. This includes avoiding caffeine, alcohol and nicotine before bed, getting regular exercise, and skipping long daytime naps. Moore says most of the time, lifestyle changes will be the most beneficial.
Here are some more lifestyle tips to get better sleep:

Make your bedroom sleep-friendly

This might seem obvious, but it's critical: make sure your room is quiet and dark. Light can disrupt your circadian rhythm, delaying the release of melatonin, a hormone that helps you sleep.

People who live in areas with bright street lights are more likely to report trouble sleeping, according to a 2016 study. Especially for light sleepers, noise can disrupt sleep. Things like white noise machines or ear plugs can help with that, and black out curtains can block outside light.

The second part of creating a sleep-friendly room may be harder for most of us. You should only use your bedroom for two things: sleep and sex. The idea is to condition your mind and body so that being in your bed triggers sleepiness.
This is called stimulus control, and it's been used as treatment for insomnia since the 1970s, according to a review published in 2012. That means no watching TV, eating, working or even texting from bed.

Limit screens before bed

Speaking of TV and texting, it's also a good idea to limit screen time before bed. The blue light that comes from electronics is particularly good at suppressing melatonin, the hormone that helps make you sleepy.

Harvard researchers found it suppresses melatonin twice as long compared to green light. Cell phones and computers often have "night mode" features that reduce the amount of blue light your screen emits. Blue light blocking glasses have also become popular in recent years, although the science is split on how much they really help.

Light issues aside, there is another problem with watching TV or scrolling through social media before bed. It is mentally stimulating.

"People are often talking about experiences or fears or grief on social media. We're being exposed to this psychologically stimulating content," Moore says. "It's things that will peak our anxiety a little bit — even those of us who don't tend toward a trace level of anxiety."
Turn off the TV and put down your phone an hour or two before bed, and try doing something you enjoy that is also relaxing, whether it is reading a book, crocheting, listening to music or doing gentle yoga.

If you can't fall asleep, get up

Don't lay in bed for hours trying to sleep. It's only going to make it harder. For one thing, you don't want to condition your mind to associate your bed with lying awake.

This goes back to the concept of stimulus control. Lying awake in bed trains your brain to associate bed with wakefulness rather than sleep. It's also likely that the longer you lay in bed, the more anxious you will get about not being able to sleep.

"We tell ourselves things like, 'Oh my gosh, I'm going to have a hard time falling asleep again' and 'Oh my goodness, I'm so tired and I have to work in the morning,'" Moore says.  "Those types of stories come into our brain and can increase our anxiety and actually make it harder to fall asleep."
Try going to bed at your normal time, but if you are still awake after 20 to 30 minutes, get out of bed or read a book (just stay away from screens). Once you feel tired enough to fall asleep, try getting back in bed. Moore says this applies even to people who wake up in the middle of the night.

Keep a regular schedule

Finally, experts suggest keeping a regular schedule. Again, it has to do with how our bodies become conditioned to our routines.

"That's the last thing people want to hear—when I tell them if they get up at 7 o'clock in the morning on the weekdays they should get up at 7 o'clock in the morning on the weekend, too," Moore says.
But, it is important. It helps condition our bodies and can lead to better, longer sleep. For example, a study published in BMC Public Health looked at 160 university students. Researchers found that the more irregularity in a person's bedtime schedule, the less sleep they got a night. The study also suggested the quality of sleep decreased with irregular bedtime schedules.

In a similar study published in the journal Scientific Reports, researchers at Brigham and Women's Hospital found students with irregular sleep schedules had delayed release of melatonin and even had lower grade point averages.

Not keeping a regular sleep schedule can also disrupt your circadian rhythm, or your body's internal 24-hour clock. If you have ever had to switch your sleep schedule for shift work or travelled to a different time zone, you've likely experienced this.

When to seek professional help

If your insomnia is lasting more than a few weeks, and creeping into chronic insomnia territory, it may be time to reach out to your doctor or therapist.
This is especially true if the stressor that triggered your insomnia has resolved but you are still having trouble sleeping.

While sleep aids — both over-the-counter and prescription — may be able to help, trying to improve sleep hygiene through lifestyle changes should come first.

https://www.insider.com/what-is-acute-insomnia

Cumin seeds and other home remedies that can help beat insomnia

From thehealthsite.com

Having trouble sleeping at night? We have some sure shot home remedies to fight insomnia. Check them out.

Cumin seeds or jeera are a common ingredient in many Indian recipes. Apart from enhancing the taste of the cuisines, this spice has several health benefits and is used in many home remedies. Cumin seeds contain good amount of copper, iron, antioxidants, vitamin A, vitamin C, zinc and potassium. Studies have shown that benefits of jeera in weight loss, curing indigestion, constipation, treating skin problems, as well as in fighting insomnia. Yes, taking one teaspoon of cumin powder before going to bed can help you to have a good night’s sleep. Cumin seeds contains melatonin, a hormone that regulates the sleep–wake cycle, that can treat sleep disorders like insomnia.

How to use jeera to beat insomnia

Mash a banana and add one teaspoon of cumin powder in it. Have this paste before going to bed daily and you will have a sound sleep. You can also make cumin tea and drink at night to beat insomnia. To brew cumin tea, first roast one teaspoon of cumin seeds. Boil one cup of water and then add the roasted cumin seeds into it. Remove it from the heat and let it steep for around five minutes. Strain and drink it before hitting the bed for better sleep.

4 other home remedies to improve insomnia  

Stopping popping sleeping pills to beat insomnia. Prescription sleeping pills can cause side effects like changes in appetite, constipation, diarrhoea, dizziness, daytime drowsiness, dry mouth or throat. Over time, your body may grow accustomed to the drug, requiring you to increase doses to get the same sleep-inducing effect. Higher doses of sleeping pills could lead to depressed breathing while you sleep, which can be fatal. Instead of relying on prescription drugs, try these home remedies to treat insomnia.

Warm milk

Yes, drinking a cup of warm milk may help you fall asleep, but the reason is not what many people think. It is commonly believed milk contains two substances which are linked to sleep and relaxation: the hormone melatonin and the amino acid tryptophan. But researchers say that the amount of tryptophan present in a glass of milk is too low to feel the effects. While a glass of warm milk may not directly help induce sleep, it may spark pleasant memories of mum, home and childhood, which may help you relax and sleep better.

Chamomile tea

For centuries, chamomile tea has been used as a relaxation aid. It can help reduce muscle tension, soothe digestion, and relieve anxiety – all this can make you sleep better. Use two or three tea bags to get the full, sleep-promoting effect. Drink it after dinner, but don’t drink it too close to the bed or it will wake you up in the middle of the night to attend nature’s call.

Hot bath with lavender oil

Taking a hot bath with lavender oil before bed can help relax your body and mind, and get better sleep, say some experts. A 2016 study published in the journal Explore also suggested that inhaling a lavender-scented patch before bed may improve night-time sleep and boost daytime energy. Some studies conducted on middle-age women and heart-disease patients also found that lavender can improve sleep quality. Researchers attribute it to the lavender’s relaxing effects on the body.

Meditation

Meditation and mindfulness techniques could work wonders for those having trouble sleeping. Studies have shown that meditation can increase sleep time, improve sleep quality, and make it easier to fall (and stay) asleep. And there’s no harm in trying as meditation has no associated risks or side effects. So, if want to have a good night’s sleep, shut off electronics 30 minutes before bed and sit quietly focusing on soft music or deep breathing. If you’re struggling with waking up in the middle of the night, experts suggest practising a 10- to 15-minute session of meditation to fall asleep again.

https://www.thehealthsite.com/diseases-conditions/natural-remedies/cumin-seeds-and-other-home-remedies-that-can-help-beat-insomnia-750352/