How to Fall Asleep Faster Even Though Life Is Stressful Right Now

From self.com

Time to assess your sleep habits 

Anyone who has wearily dragged themselves to bed, gotten under the covers, and discovered that they can’t sleep knows that figuring out how to fall asleep faster is an elaborate affair. As you toss, turn, scroll through Instagram, and keep calculating how many hours of sleep you’ll have if you crash right now, the desire to fall asleep faster becomes another stressor keeping you awake. You might be wondering if there’s a better way to drift off. Well, you’ve come to the right place. Below, you’ll see an exploration of why good sleep is so important, plus a list of expert-approved techniques to help accelerate your journey into dreamland.

It’s reasonable to want to fall asleep faster—sleep is really important

If you’re reading this article, it’s safe to assume that no one needs to sell you on the virtues of a good night’s sleep. But since sleep is vital to our survival and well-being, just like food and water, let’s go through a quick recap anyway.

The average adult between the ages of 18 and 64 needs between seven and nine hours of sleep each night, according to National Sleep Foundation guidelines published in 2015. There’s research to suggest that getting enough quality sleep can remove toxins in your brain that build up from, you know, being awake all day, the National Institute of Neurological Disorders and Stroke (NINDS) explains. Getting quality sleep also helps you consolidate memories, restores your brain’s ability to concentrate, and rebuilds your muscles, among plenty of other benefits. There’s also significant evidence that a consistent lack of sleep can wreak all kinds of havoc on your health, including increased risk of high blood pressure, depression, and diabetes, the NINDS explains.

Your body has a natural 24-hour cycle, called a circadian rhythm, that dictates when you start to feel tired. Your circadian rhythm actually governs a bunch of processes in your body, including your metabolism and various hormone fluctuations. Still, it’s best known as the internal mechanism that clues you into sleepiness and wakefulness. A host of external and internal factors influence your circadian rhythm, including light and temperature, according to the National Institute of General Medical Sciences (NIGMS).

As it gets dark, your internal clock sends a message to your brain, where your pineal gland releases melatonin, a significant player in your ongoing rest quest, the NINDS says. “Melatonin is a hormone that is in charge of signalling for sleep," Dianne Augelli, M.D., a fellow of the American Academy of Sleep Medicine and an assistant professor of Medicine at Weill Medical College of Cornell University, tells SELF. “Basically, it’s sending a signal to the brain: ‘Hey, it’s time for sleep,’” she explains.

The good news is that, by tweaking your environment, you might be able to help your body realize what your brain already knows: that you want to fall asleep faster.

Better sleep hygiene can help you fall asleep faster (and stay asleep longer).

You might imagine sleep hygiene as the rest-related equivalent of regular showers or brushing your teeth. And, in truth, it sort of is. Sleep hygiene is a set of behaviours and practices that facilitate healthy and productive sleep, the Centres for Disease Control and Prevention (CDC) says. Naturally, people tend to start really caring about sleep hygiene when they start having sleep issues, Donald Greenblatt, M.D., director of the University of Rochester Medicine Sleep Centre, tells SELF. Once you start assessing your habits, you might discover why you’re having trouble sleeping each night.

Here are 12 sleep hygiene best practices you can adopt to fall asleep faster:

1. Commit to a consistent bedtime and wake time.

It might be tempting to stuff your sleep into any gaps of time you have, which can include sleeping later and longer whenever possible, but that’s counterproductive. Instead, aim for a sleep schedule, the Mayo Clinic says. That helps get you in the routine of getting enough sleep. And here’s a biggie: Your weekend routine shouldn’t deviate from your weekday schedule very much, the CDC explains. It might be tough to pull off, but it’s worth a try.

2. Limit the time you spend napping.

Naps are so delicious—they’re an afternoon treat that can help you get through the rest of the day. But if you’re finding that you’re more awake at night than you’d like, it might be time to let them go. Or, if you’re committed to naps, make sure that they don’t exceed 30 minutes each day, and consider moving them so they don’t happen too late in the afternoon, the Mayo Clinic suggests.

3. Do something soothing if you can’t fall asleep.

When sleep doesn’t come quickly, it’s natural to move around in bed to bide your time, but does this really help? Nope. More often than not, tossing and turning leads to frustration that works against falling asleep faster. Instead of huffing and puffing, try getting out of bed and leaving your bedroom for about 20 minutes to do something relaxing, the Mayo Clinic suggests. Read, listen to soothing music, or engage in another calming habit until you’re feeling more tired, then climb back into bed and give it another try.

4. Don’t fall asleep with the TV on.

Remember, as the sun goes down, your pineal gland begins to pump melatonin into your bloodstream. When you keep lights on, even from your favourite TV show, it can interfere with this melatonin signalling and make it a little more challenging to fall asleep quickly, SELF previously reported. And even if you do knock out, there’s also some evidence that the variances in TV light throughout the night can keep you from getting quality sleep.

5. Eliminate other sources of light too.

Since you’re turning off the television before you get into bed, it might be worth it to look around your space and see where you can eliminate other sources of light. Perhaps you can get curtains that block street light, or put your phone in another room if you tend to scroll through Instagram in bed, the Mayo Clinic suggests. “If we have [too much] light at the wrong time, it can tell your body to wake up and stay awake," Dr. Augelli explains. “So we have to be careful about the timing of our light consumption.” If you can’t control the amount of light in your room, think about getting an eye mask to block out light.

6. Consider the sound quality in your room.

Much like light can keep you awake, sounds—like from your TV or your loud neighbours—can keep you up longer than you’d like. If ambient sounds are an issue, consider trying to use a fan or white noise machine to help alleviate that. The consistent whir of a sound machine can help soften the impact of other erratic noise that could keep you awake, the CDC suggests.

7. Regulate the temperature in your room.

Light gets a lot of credit for encouraging your circadian rhythm to do its job, but temperature also plays a role. As SELF previously reported, a room that’s between 60 and 67 degrees Fahrenheit tends to be most people’s sleepy-time sweet spot. If you can’t regulate the temperature in your room (hello, old New York City apartment), consider switching up your bedding, sleeping with lighter (or heavier) pyjamas, or a host of other things to get your ideal sleep temperature.

8. Exercise during the day (but not too close to bedtime).

Engaging in a little more exercise during the day could help you ease into sleep, the CDC says. Experts aren’t exactly sure about the physiological mechanism, but according to Johns Hopkins Medicine, exercising during the day does increase deep sleep. Be mindful, however, that doing a physical activity too close to bedtime might keep you awake. This is because aerobic exercise can cause you to release endorphins (which make your brain more active) and raise your core body temperature, Johns Hopkins Medicine says.

9. Incorporate some bedtime stretching.

Yes, vigorous exercise before bed might keep you up, but consider grabbing your yoga mat and doing some gentle exercises to help you relax before bed. Why? Static stretching encourages deep breathing, which encourages your relaxation response, SELF previously reported. Looking for a few ideas? We have a 5-minute bedtime stretching routine you can try tonight.

10. Limit night-time cocktails and caffeine.

If the pandemic has brought a new fondness of nightcaps and quarantine cocktails into your life, they might be working against you. Yes, alcohol does relax you, but it can diminish the quality of sleep, and keep you from staying asleep, the CDC says. And, depending on your system, you might want to make sure you time your afternoon coffee so that it doesn’t keep you awake at night. As SELF previously reported, the Food and Drug Administration (FDA) says it takes four to six hours for half the caffeine you’ve consumed to leave your body. This means that after about five hours, you still have another half of your ingested caffeine to metabolize, which can definitely keep you up.

11. Don’t use your phone to “doom scroll” (or do anything else).

We’ve already discussed how light from your phone can interfere with melatonin production, but we haven’t addressed how scrolling through your phone, reading new coronavirus updates, checking email, or chatting with your friend in Hong Kong can keep your mind active. If you find that racing thoughts or mindless phone use is to blame, consider keeping your phone out of arm's reach and switching it out for a good book before bed.

12. Come up with a nightly routine that eases you into bedtime.

Depending on what keeps you up at night, this might be an excellent opportunity to intentionally relax before bed. You can try meditation, journaling, or reading, the Mayo Clinic says. But the important thing is to find a mindful and relaxing activity that works for you. Overall, a bedtime routine helps “signal to your brain that it’s time to go to sleep,” Carl Bazil, MD, Ph.D., director of the Division of Epilepsy and Sleep at Columbia University, previously told SELF.

When should you see a doctor about your sleep routine?

There’s a difference between wanting to learn how to fall asleep faster and dealing with sleeping patterns that involve truly being unable to fall asleep (or waking up for 20 to 30 minutes regularly during the night). And, let’s be completely honest, there are so many stressors and factors that could be keeping you up right now. In fact, the Mayo Clinic says, at some point, most adults will experience a short-term bout of insomnia. But if you are having trouble falling or staying asleep and it lasts more than a month, it might be time to work with your doctor to see if there are underlying factors, like medication or health conditions at play, the Mayo Clinic says. If it’s been less time than that but your sleeping pattern is severely impacting your quality of life—making it hard for you to carry out normal functions—it could also be time to see your doctor.

Your provider might conduct a physical exam (to identify possible underlying conditions), according to the Mayo Clinic. They might also have you keep a sleep journal, fill out a questionnaire to assess your sleepiness and wakefulness, and potentially connect you with a specialist or sleep centre for further evaluation, the Mayo Clinic explains. Whether or not you’re dealing with insomnia, it’s important to pay attention to your sleep quality. Restful sleep makes it a little easier to deal with the challenges and curveballs that come with being alive and staying healthy right now. 

https://www.self.com/story/how-to-fall-asleep-faster

What Causes Insomnia? 8 Reasons You Can’t Sleep at Night

From self.com

The tossing and turning might be signalling a deeper problem 

We’ve all been there: You can’t fall asleep, you get worried about not being able to fall asleep, and the vicious cycle begins. If you’re wondering what causes insomnia, the answer isn’t always simple, but all that tossing and turning often boils down to some type of stress.

From time to time, it’s common to struggle to fall asleep, battle frequent wake-ups throughout the night, or notice your mind starts running far too early in the morning. In fact, insomnia is the most common sleep complaint, affecting over one in three adults at any time, per the American Academy of Sleep Medicine (AASM). 

But chronic insomnia usually isn’t a standalone issue. Rather, it’s an actual sleep disorder—and a possible sign of an underlying problem with your lifestyle, environment, or overall health.

“In my practice, sleep and insomnia are so important we often call this the ‘canary in the coal mine,’" Alex Dimitriu, M.D., a sleep physician double-board-certified in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine in California, tells SELF. “If sleep is off for some time, there is usually something deeper worth looking into.”

While many of us are tempted to adjust to this lack of sleep with more coffee and naps, it’s important to take insomnia seriously. Over time, poor sleep can contribute to a slew of issues, ranging from chronic health conditions like diabetes and heart disease to serious accidents and injuries, per the Cleveland Clinic. Just how much sleep you need can vary, but most of us function best between seven to nine hours of shut-eye each night.

If you’ve been lying in your bed wide awake, keep reading to learn what could be causing your insomnia, when to bring up your sleep issues with a doctor, and what types of treatment can help get you snoozing soundly again.

What are the symptoms of insomnia?

First, a quick primer on what this sleep disorder actually does to your body and mind. Potential symptoms of insomnia may include:

• Struggling to fall asleep
• Waking up in the middle of the night or too early in the morning
• Feeling tired, sleepy or foggy during the day
• Having problems paying attention, concentrating, or remembering
• Moodiness, irritability, or depression
• Impulsive or aggressive behaviour
• Lower energy, motivation, or performance at work or school
• Being more prone to mistakes and accidents
• Feeling frustrated or worried about poor sleep

Are there different types of insomnia?

Experiencing short-term disturbed sleep is more common than chronic insomnia, per the U.S. National Library of Medicine. In this case, you may experience symptoms for days, weeks, or sometimes a couple of months due to a particularly stressful period at work or a traumatic life event, like losing a family member or going through a painful breakup.

Chronic insomnia, on the other hand, means you have trouble falling and staying asleep at least three times a week for three months or longer. It can also be triggered by things like never-ending stress, difficult emotions you haven’t worked through, or constant travel that’s throwing your schedule out of whack. However, this type of insomnia can present as a side effect to a deeper issue as well, like an underlying health condition, medication plan, or substance use.

What causes insomnia?

Let’s dive deeper into the most common reasons you may be missing out on sleep:

1. You’re anxious about falling asleep.

“In some ways, insomnia is like an anxiety disorder about not getting enough sleep," Jason Ong, Ph.D., director of behavioural sleep medicine at SleepCharge by Nox Health and adjunct associate professor of sleep medicine at Northwestern Feinberg School of Medicine, tells SELF. “Anxiety about sleep and the attempts to try and make sleep happen actually perpetuate the problem by inadvertently disrupting your body’s regulation of sleep.”

A common response is to try to fix the issue by trying harder to fall asleep. However, moves like hopping in bed when you believe you should be sleepy (but aren’t) just turn up the pressure. In turn, you tend to feel even more restless and awake.

2. You have an off-kilter sleep schedule.

If you’re a jetsetter travelling across time zones for work, for example, or a shift worker trying to sleep during the day, disturbed sleep could follow. The root of the problem is known as circadian misalignment, or trying to sleep at times that don’t match your internal body clock, which regulates your sleep-wake cycle, says Dr. Ong.

3. You’re stressed to the max.

An overwhelming work schedule, looming debt, caregiving, the loss of a loved one—any number of stressful life events could trigger insomnia. That’s because chronic stress flicks on your fight-or-flight response, Ash Nadkarni, M.D., an associate psychiatrist at Brigham and Women's Hospital and an instructor at Harvard Medical School, tells SELF. This cues a flood of stress hormones like adrenaline and cortisol into your bloodstream. When your stress doesn’t subside and that “on” switch gets stuck, these hormones keep surging through your body at night to keep you alert, blocking your ability to relax and ease into sleep.

4. You have a mental health condition.

Insomnia is a symptom of many psychiatric disorders, including depression, anxiety, obsessive-compulsive disorder (OCD), bipolar disorder, and post-traumatic stress disorder (PTSD), per the National Alliance on Mental Illness (NAMI). While the relationship is complicated and more research is needed, researchers hypothesize the link is due to changes like a heightened stress response, issues with neurotransmitters or chemical messengers like serotonin, norepinephrine, and dopamine, plus associated problems with the internal body clock and sleep cycle, says Dr. Nadkarni.

5. Or you have another underlying health condition.

This brings us back to that “canary in the coal mine” comment: Insomnia may stem from numerous health problems including other sleep disorders like restless legs syndrome, narcolepsy, or sleep apnoea, chronic pain due to conditions like arthritis or headaches, cancer, gastrointestinal disorders such as heartburn or GERD, hormone fluctuations during your period or due to thyroid disease, or even neurological disorders like Parkinson’s disease, per the Cleveland Clinic. 

6. You’re taking medications or drugs that keep you up.

Insomnia can also be an unwanted side effect of certain medications or drugs. Stimulants, for example, cause a release of certain neurotransmitters, which in turn may disrupt your ability to fall and stay asleep, says Dr. Nadkarni. Others cause a change or reduction in sleep quality.

Common culprits include:

• Stimulants like caffeine and nicotine
• Some medications used to treat depression, ADHD, high blood pressure, or Parkinson’s disease
• Alcohol or other sedatives
• Some asthma medications such as theophylline
• Decongestants and allergy and cold medications that contain pseudoephedrine
• Some steroids like prednisone
• Drugs such as marijuana, LSD, and ecstasy

7. You’ve got some sleep-disrupting habits.

Poor sleep hygiene—or habits that wreck your ability to doze off—can also contribute to insomnia. Staying in bed for long periods of time (hello, revenge bedtime procrastination) or taking naps, for instance, often sets you up for more sleep disturbances at night, says Dr. Ong. If you’re not getting enough exercise, working late, going to bed at different times each night, or using your phone or watching TV in bed, you could also be making good sleep harder to come by, according to the U.S. National Library of Medicine.

8. Blame your sleep space.

While it’s typically not the root cause for insomnia, issues with your sleeping environment could also make it harder to get a good night’s rest, says Dr. Nadkarni. Think: bright street lights illuminating your bedroom, noisy neighbours, a snoring sleeping partner, or a mattress or comforter that traps too much heat.

When should you see a doctor about insomnia?

“Anyone that consistently gets less than six hours of sleep per night or experiences significant next-day symptoms of fatigue, low mood, or sleepiness, should consider speaking with a doctor,” says Dr. Dimitriu. 

Generally, if it’s been a few weeks and your lack of sleep is really interfering with your day-to-day life and ability to function, it’s a good idea to seek professional help, Dr. Ong agrees.

Start by reaching out to a primary care doctor. Since insomnia can be caused by so many different health issues, they can help identify whether it’s necessary to refer you to a sleep specialist or psychiatrist, says Dr. Nadkarni.

What does insomnia treatment look like?

Treatment for insomnia typically includes addressing the underlying cause, making lifestyle changes to improve sleep hygiene, going to therapy, and/or taking medication.

If you have disturbed sleep, step one is to improve your sleep habits. A few quick tips:

• Go to bed and get up at the same time every day, even on weekends.
• Exercise more during the day, ideally outside if you can.
• Avoid large meals, too many fluids, and stressful discussions before bed.
• Limit naps and don’t snooze in the late afternoon.
• Cut down on alcohol and nicotine intake, and avoid “nightcaps.”
• Keep your bedroom dark, quiet, and cool—ideally between 60°F to 67°F for a peaceful snooze.
• Create a wind-down routine before bed with relaxing self-care activities like a long bath or meditation. 
• Schedule a digital curfew at least 30 minutes before bedtime.
• If you can’t stop intrusive thoughts, try writing out your worries.
• If it’s been about 20 to 40 minutes and you can’t fall asleep, get out of bed and go do something relaxing—like reading a book—until you’re sleepy.

For chronic insomnia, the first-line treatment is cognitive behaviour therapy for insomnia (CBT-I), which lasts for about five to eight sessions with a licensed therapist in person or virtually. “This is a specific type of psychotherapy that uses cognitive and behavioural strategies based on the science of sleep to help patients regain their ability to regulate sleep,” says Dr. Ong. The key is to target anxiety and behavioural problems surrounding sleep issues with stress-reduction practices, relaxation, and healthy sleep habits. 

If CBT-I is unavailable to you or simply not working fast enough, you can also try sleep medications like zolpidem (Ambien) or eszopiclone (Lunesta), provided that your doctor recommends them for your situation, says Dr. Ong. Keep in mind it’s important to take these under close medical supervision, as they do come with risks such as dizziness, brain fog, and possible dependence.

Bottom line: Whether your insomnia is short-lived or long-lasting, you shouldn’t have to just deal with it. With the proper help, you can have better sleep and start living well again.

https://www.self.com/story/insomnia-causes

The Ultimate Guide To Insomnia And The Ways It Can Be Treated

From californianewstimes.com

The chances are all of us have experienced trouble sleeping at some point in our lives. Whether that’s the act of actually falling asleep or waking up throughout the night, or not being able to get enough of it, poor quality sleep can significantly disrupt our daily lives by making us lethargic and unwell, and even impacting our reaction and decision-making abilities. While we tend to be able to get ourselves back on track and catch up on sleep or reset our body clocks, there are some people that struggle with sleep to the point it becomes a clinical problem. Insomniacs are people that regularly have problems sleeping and can find it a bit harder to correct those problems without a bit of help and effort. If these problems last for less than three months, this is referred to as short term insomnia. After that, it’s categorised as long-term insomnia and may need professional intervention.

Insomnia Symptoms
To discern whether you’re suffering from insomnia or not, first we need to take a look at the general symptoms of this sleep disorder. There are many ways to figure out if you’re struggling with acute, transient or chronic insomnia. If you find it hard to go to sleep, wake up throughout the night and find it hard to get back to sleep, then this could be a sign of some form of insomnia. Of course, stressful situations and anxiety can disturb sleep until that stress is gone, and so shouldn’t really be much of a concern if things go back to normal once you’ve stopped worrying. If you also feel tired after waking up, you may be having disturbed sleep throughout the night that you can’t remember, resulting in your body not completing the correct sleep cycles and getting enough rest. Irritability and a lack of concentration is also a sign of getting a lack of rest.

Possible Causes Of Insomnia Today

There is a myriad of different things that are known to cause insomnia, or at least exacerbate ongoing sleeping problems. As mentioned earlier, stress, anxiety and depression are huge contributors to this problem and should be taken into consideration. Not only that, but excessive noise where you’re trying to sleep, badly regulated room temperature, discomfort in bed, are all external influences on your ability to sleep properly. Excessive use of recreational drugs, alcohol and drinking caffeine too close to bedtime can also affect your body’s ability to sleep and should be used with great caution. If these things are causing you problems with sleep, not to mention recreational drugs being illegal, you probably shouldn’t be using them. On top of all of this, imbalances in our brain chemistry, such as melatonin deficiency, can keep us awake too.

What Is Melatonin?
This hormone is present in all of our brains. It’s stored and secreted by the pineal gland when our brains detect a switch from a light to dark environment and appears to aid us in relaxing and ultimately falling asleep. Simply put, it’s our brains way of telling the body that it’s night time and therefore time to get some sleep. If the place is too light, it can impact the melatonin production in the brain, making it more difficult to get to sleep. Excessive alcohol consumption has a negative impact on the production of this hormone too, so it’s important for you to learn more about the relationship between melatonin and alcohol if you find that you drink too much and struggle with sleep. For those that do struggle with their melatonin regulation, there are actually supplements that you can take to help maintain healthy levels. It’s important to speak to a medical professional first though, before you start taking any supplement.

How Much Sleep Do We Need?
While everyone is different and it’s difficult to truly define exactly how much sleep we need, it’s generally agreed that adults need between 7 and 9 hours of quality sleep per day to feel refreshed and rejuvenated, ready for the next day. Children actually need much more sleep due to their developing, growing bodies and it’s said that they need anywhere between 9 to 13 hours, and toddlers and babies even need 12 to 17 hours, explaining the frequency of nap requirements they have. The reasons that more sleep is needed, the younger we are, is due to the fact that when we’re asleep, our bodies spend time building and repairing tissue, organs, and bones. This accounts for why sleep is required after sustaining an injury and why these injuries, depending on severity, can feel much better after a good night’s sleep.

The Benefits Of Quality Sleep
As well as repairing and growing our bodies, sleep is generally very healthy for the mind too. There are many things that poor quality sleep is linked to and improving our sleeping habits can help to offset these problems. Bad sleep is often linked to obesity as certain hormones that help to regulate body weight need to be produced during rest. A lack of sleep also reduced our ability to be motivated to exercise, and actually a desire to eat more calories due to low energy levels. Getting regular, quality rest also boosts concentration levels and our general desire to be productive. Tiredness can make us just want to rest more throughout the day and can even cause our minds to wander away from important tasks. Bad quality sleep also increases the risk of heart disease and stroke as well as other chronic illnesses such as type 2 diabetes and even mental health disorders such as depression and anxiety. To reduce the risks of all of these problems, we highly recommend getting some good, undisturbed sleep, as well as going to bed at roughly the same time every night to set your body’s internal clock. You’ll also find that by doing this, you’ll wake up at the same time every morning without the need for an alarm either. This will show that you’re getting good quality sleep and enough of it too.

Sorting Your Sleeping Pattern
Getting good quality sleep may be much easier said than done. Although it’s something that is easily achievable with a bit of dedication and commitment. First of all, set yourself a good time to go to bed every night and stick to it. Even if you’re finding you’re not always tired at that time, eventually, as you also wake up at the same time every day, your body will begin to feel tired at the right time. Also try to switch off at least one hour before you get into bed. This means turning off screens and choosing a relaxing activity such as reading or having a hot bath with some scented candles. You may actually find that spending a night socialising with friends with no screens on and dimmed lights makes you feel much sleepier than if you were sat watching TV or playing video games for the same amount of time. This is due to the higher levels of blue light or short-wavelength enriched light emitted from these devices, which also includes your smartphone. This blue light hinders melatonin production keeping you from feeling tired.

https://californianewstimes.com/the-ultimate-guide-to-insomnia-and-the-ways-it-can-be-treated/596138/

 

Do weighted blankets help with insomnia?

From health.harvard.edu

Insomnia is a sleep disorder that affects approximately 10% of adults in the United States. It is characterised by difficulty with falling asleep, staying asleep, and/or waking up too early, at least three times per week for a period of three months or more. Contrary to some beliefs that insomnia will get better by itself over time, evidence suggests that it will persist if not actively treated. In one study,  37.5% of patients with insomnia reported that their insomnia was still a problem five years later.

What are common treatment options used for insomnia?

Perhaps the most common nonpharmacological intervention used for insomnia is something called sleep hygiene. It describes a series of good sleep habits to engage in (such as keeping your bedroom quiet at night) and ones to avoid (turning off electronic devices before going to bed).

Unfortunately, as many patients know, sleep hygiene is not a very effective treatment for insomnia when implemented by itself. When sleep hygiene is used as one part of a multimodal approach, such as cognitive behavioural therapy for insomnia, it can be an effective complement to other important strategies. While cognitive behavioural therapy for insomnia is recommended as the gold-standard treatment by the American Academy of Sleep Medicine and the American College of Physicians, finding a clinician with expertise in behavioural sleep medicine can be a challenge — even via telemedicine. 

Integrative treatment approaches are popular

Many people are interested in pursuing other treatment options for insomnia that do not involve prescription medications. Increasing evidence suggests that a number of approaches may be beneficial, including mindfulness-based practices and mind-body movement practices like yoga. Some people may use dietary supplements such as valerian, melatonin, chamomile, and cannabis, though evidence is more limited regarding their efficacy. You should always tell your doctor if you are taking any dietary supplements, as these may interact with other prescription medications.

An integrative option for people with insomnia and a psychiatric disorder

Insomnia is a common issue for people with a psychiatric disorder, possibly because of overlapping neurobiology. For example, someone with insomnia is 10 times more likely than someone without insomnia to also have depression. Among patients receiving psychiatric care, compression and weight have been used therapeutically. It has been hypothesized that the calming (and possibly sleep-promoting) effects of such an approach may be similar to what is experienced with acupuncture or massage.

A team of researchers at the Karolinska Institute in Stockholm, Sweden conducted a study to determine whether a weighted metal chain blanket could improve insomnia symptoms compared to a light plastic chain blanket. They recruited outpatients with elevated insomnia symptoms who were being treated for one of several mood disorders: major depressive disorder, bipolar disorder, generalized anxiety disorder, or attention deficit hyperactivity disorder (ADHD).

Participants were randomly assigned to receive either a weighted metal chain blanket or a light blanket with plastic chains that were sewn on, which were the same shape and size as the metal chains on the weighted blanket. Those who were provided with a weighted metal chain blanket first tried on an 8-kilogram (17.6 pound) blanket. If this was too heavy, a 6-kilogram (13.2 pound) blanket was then provided. Over a four-week period, their sleep was assessed using surveys and a wrist-based device called an actigraph.

What did the researchers learn?

Participants who used the weighted metal chain blanket reported that their insomnia symptom severity declined significantly, while those who had used the light blanket did not experience such notable improvements. Furthermore, depressive symptoms and anxiety symptoms decreased much more for those who used the weighted blanket than those who used the light blanket. This secondary finding is consistent with other work showing that interventions designed to treat insomnia can have a meaningful impact on mood.

These promising findings are tempered by data showing that there were no significant improvements to key insomnia metrics, such as the amount of time spent awake after falling asleep, when sleep was tracked objectively using the actigraph. Other research conducted in children has also failed to demonstrate that weighted blankets significantly change sleep outcomes when measured using an actigraph.

Should you buy a weighted blanket?

While these findings are intriguing, more research is needed. It is important to note that there is a very real placebo effect for insomnia symptoms. This means that if you are someone who believes a weighted blanket could have a positive effect on your sleep tonight… well, it's quite possible that it will. For healthy adults, weighted blankets are considered safe as long as the individual can lift the blanket off when necessary. Because sleep is such a subjective experience, the cost of a weighted blanket may be money well spent — as long as you don’t forget that there are other options available to treat insomnia, with much more research data to support their effectiveness.

Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

https://www.health.harvard.edu/blog/do-weighted-blankets-help-with-insomnia-202111152637

These seven foods can help you get a good night's sleep

From thehill.com

Tart cherries to chamomile tea could help spur melatonin and help people fall asleep

Everyone can fall victim to pangs of hunger in the middle of the night and the urge to grab the nearest bag of chips or jar of cookies could actually hurt your body’s ability to fall back asleep or cure your hunger. 

Foods high in fat and sugar take longer to digest, which means they won’t satisfy hunger quickly, according to Dawn Jackson Blatner. She’s the author of "The Superfood Swap" and she spoke with Well+Good about how to eat the right foods to curb hunger pangs at night.

Blatner also added that, “giving your gut foods that are difficult to digest distracts your body from sleep, and then sugar causes spikes and crashes of blood sugar and those will interrupt sleep, too.”

It’s best to avoid alcohol, too, as Blatner suggested that though it can help in making people feel sleepy, alcohol tends to disrupt the sleep cycle later in the night and leads to lower quality sleep. The same goes for herbal teas, which can be caffeinated. That can lead to not only keeping people awake but also having to use the bathroom frequently.

Blatner suggested the following seven food items to help facilitate a healthy REM cycle.

Tart cherries. According to Blatner, they are a natural source of melatonin, a hormone that regulates a body’s internal sleep-wake cycle. If tart cherries aren’t available, Blatner suggested trying tart cherry concentrate.

Pumpkin seeds. Studies have found pumpkin seeds to be a good source of magnesium, which improves insomnia and sleep efficiency. Blatner suggested almonds, cashews and peanuts are other good sources of magnesium for a healthier midnight snack option.

Cottage cheese. Blatner explained that, "Research has found people who ate cottage cheese about 30 minutes to an hour before going to bed experienced better metabolic health, muscle quality, and overall health than people who didn’t."

Warm milk. Research has found that a protein called casein that’s found in cow’s milk interacts with a key digestive enzyme in the stomach, which produces a sleep-enhancing peptide. Blatner also said that, “the added vitamin D in milk may also play a role in maintaining healthful sleep.”

Kiwi. The naturally sweet fruit has been found to contain antioxidants and serotonin that could be beneficial in the treatment of sleep disorders. Studies have found that consuming kiwis may improve sleep onset, duration and efficiency in adults that report sleep disturbances. 

Banana with peanut butter. “Foods that contain unsaturated fats, like peanut butter, can help improve serotonin levels and boost satiety to keep you feeling satisfied and full during sleep,” Carissa Galloway, registered dietitian nutritionist, told Well+Good. Galloway recommended pairing a banana with peanut butter before bed, as bananas also contain magnesium which can support good sleep. 

Chamomile tea. An ancient medicinal herb, research shows that chamomile has been widely regarded as a mild tranquilizer and sleep-inducer as it has compounds that connect with receptors in the brain to help reduce insomnia and promote a state of steady sleep. 

According to the Sleep Foundation, some studies have suggested that up to 50 to 60 percent of adults live with chronic insomnia. Though for some people formal treatment may be needed, if you suffer from the occasional bout of sleeplessness then trying some of these sleep superfoods could help.

https://thehill.com/changing-america/well-being/prevention-cures/580629-these-seven-foods-can-help-you-get-a-good-nights

Get the best night's sleep with these expert tips on insomnia

From yahoo.com

Seasonal insomnia during fall and winter affects so many people (including myself) — plus insomnia has gotten worse due to anxiety and stress caused by the pandemic.

"Insomnia [often] occurs in the winter, usually due to Seasonal Affective Disorder," William Heidary, a chiropractor and sleep expert shared with Yahoo Canada. "We are cooped up inside with a furnace running, dryer air, and more artificial light all day. All these affect our melatonin production, and when we impede this vital hormone, we contribute to our insomnia."

Since sleep issues are so common, especially with Daylight Saving Time ending, read on for Heidary's top tips for dealing with insomnia this season. 

Decrease caffeine, soda and alcohol intake

Caffeine is a key contributor in modern-day sleep issues, and during the pandemic, coffee and soda consumption has increased significantly. 

Heidary recommends cutting off caffeine intake at least 6 hours before bedtime, since caffeine blocks proper function of a sleep compound in the body called adenosine, making it harder to fall asleep.

"Remember, your body is recuperating while you are sleeping. It's at this time that your body is regenerating its tissues, cells and boosting your immune system," Heidary added.

Alcohol intake also impacts adenosine levels, making it harder to stay asleep at night. 

"While alcohol may initially allow you to fall asleep, it increases the number of times you wake during the night," Heidary noted.

Limit screen time

Light from our phones and computers affects our sleep quality too. With the rise of online school and work, screen time has increased a great deal as we are exposed to more blue light throughout the day. This in turn affects your body's ability to produce melatonin, also known as the sleep hormone. 

"We require the hormone melatonin to trigger sleep. Melatonin is released when our bodies are exposed to darkness," said Heidary. 

"It is essential to prep your body for sleep by decreasing the amount of light before bed. You can do this by reducing your screen time, dimming the lights in the room, or using blue light glasses."

Go for a short walk 

Exercise also helps boost melatonin, so even going for a short walk will help with restfulness before sleeping. Any type of exercise can help reduce anxiety and stress, which ultimately contributes to a better night's sleep.

"Go for that 20-minute walk to decrease your stress levels and get some vitamin D," concluded Heidary.

In case you're looking for more ways to improve your sleep, scroll through for a selection of must-have sleep products for the season...

https://www.yahoo.com/entertainment/sleep-insomnia-expert-tips-120015307.html

Feng shui expert warns you should never sleep with a mirror opposite your bed

From mirror.co.uk

Feng shui expert Vicky Sweetlove has warned that sleeping with a mirror opposite your bed could be causing a number of problems, from ghoulish nightmares to insomnia

It's Halloween weekend, which means there's a good chance you've been watching all the creepy horror films which make you feel like you'll never be able sleep in peace ever again.

But, not only that, the clocks go back this weekend too, which is also a sure fire way to knock you out of your perfect sleeping routine.

If you're someone who suffers with poor sleep, it turns out that the way you arrange your bedroom furniture could have a lot to do with it - especially if you have a mirror facing your bed.

That's because having a mirror opposite your bed can promote having nightmares, according to feng shui experts - which makes a lot of sense to be honest, given the number of bedroom mirrors which appear in creepy exorcism films.

The feng shui in your bedroom could be all off

Apparently, when we sleep at night, our soul leaves our body, meaning if our soul sees its own reflection, it' sure to get a fright. This is said to be what causes us to have bad dreams and nightmares.

Feng shui expert Vicky Sweetlove explained that the soul can even mistake its reflection as the 'real body' which is referred to as 'soul-stealing.'

But, as well causing nightmares, the mirror in front of your bed could also be causing insomnia too, by depleting your person energy. That's because mirrors are said to double and bounce back the energy in the room, which can in turn disrupt the tranquillity required to get those precious Zs.

Vicky told Mattress Next Day: "When a mirror is placed in front of the bed, it is mirroring everyone in the bed and then it is symbolic of a third party being in the relationship."

https://www.mirror.co.uk/news/weird-news/feng-shui-expert-warns-you-25321915

Sleepless Nights: How to Avoid the Vicious Cycle of Anxiety and Insomnia

From wfmz.com

AUSTIN, Texas, Nov. 1, 2021 /PRNewswire-PRWeb/ -- "Insomnia is a sleep disorder that impacts the lives of millions of people," says Dr. Rob Carter III, co-author with his wife, Dr. Kirti Salwe Carter, of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (http://www.themorningmind.com). (Source: TheMorningMind)

"Poor sleep habits, depression, stress, anxiety, lack of exercise, chronic illness, or certain medications are among the triggers that can make it difficult to fall asleep, tough to stay asleep, or cause you to wake up too early," says Carter.

Carter has simple ways to help maximize the chance of beating sleepless nights:

• "Listening to calming muscle triggers measurable relaxation responses like lowered anxiety, reduced blood pressure, and slower breathing," Carter says, "Cheerful sounds have a positive influence on feelings and attitudes." "It's a great sleep aid," says Carter.
• "Take a few soothing breaths, in and out," says Carter, "after a few gentle breaths, you notice how comfortable each muscle feels." "Start with the muscles in your head, move down to your shoulders, and continue down towards your feet," says Carter, "repeat for any spots that are still tense."
• "Understand your individual sleep needs," says Carter, "be sure to get enough restful sleep." Inadequate sleep weakens our body's defences, diminishes mental health, and reduces your mood for sex," says Carter, "Taking control over your sleep routine improves overall well-being and outlook on life during this crisis.
• "Energize, engage and excite (E3) every cell in your body with ten minutes of meditation and 15-20 minutes light exercise," says Carter, "physical activity and meditation produces positive changes in the brain, helps you feel calmer, and helps to centre your mind away from life events that may prevent you from sleeping," says Carter.

How to beat insomnia and enjoy each day of your life?

Creating a restful sleeping environment by making sure your bed is comfortable, regular exercise regular, cutting down on caffeine, trying to relax before going to bed such as listening to quiet music or doing some gentle yoga to relax your mind and body are some of the simple things that can use improve your sleep.

About Dr. Rob Carter III and Dr. Kirti Salwe Carter

Dr. Rob Carter III and Dr. Kirti Salwe Carter are co-authors of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (http://www.themorningmind.com). The Carters reside in Austin, Texas.

Rob Carter is a Colonel in the U.S. Army, an expert in human performance and physiology. He has an academic appointment in emergency medicine at the University of Texas Health Science Centre at San Antonio. He holds a Ph.D. in biomedical sciences and medical physiology and completed postgraduate studies at Harvard School of Public Health.

Kirti Carter was born in Pune, India, and received her medical education in India, where she practiced as an intensive-care physician before moving to Texas to complete postgraduate training in public health. She is a Fellow of the American Institute of Stress (FAIS), has more than 18 years of experience in stress management, meditation and breathing techniques, and has been facilitating wellness seminars for the past decade.

https://www.wfmz.com/news/pr_newswire/pr_newswire_health/sleepless-nights-how-to-avoid-the-vicious-cycle-of-anxiety-and-insomnia/article_6eb5e1e5-40db-5c6f-87eb-15d2880083be.html