These 5 Common Health Issues Could Be the Culprits Behind Your Insomnia

From cnet.com

Can't sleep? You may have an underlying health issue you don't know about 

There's nothing more frustrating than losing sleep night after night and not knowing why. Sure, sometimes everyone has an off night or two -- but if it's a consistent problem that's affecting your quality of life, it could be something that needs more attention.

Besides making you feel just plain blah, missing sleep isn't great for your health, especially if it's chronic. Lack of sleep is linked to serious health problems like obesity, heart disease and mood disorders. 

Whether you have full-on insomnia, or have noticed that your sleep quality is taking a hit lately, there could be underlying issues that are impacting you. In honor of Sleep Awareness Week, let's explore five common health issues that could be keeping you from good rest.

"If sleep has become problematic, and you either can't fall asleep, are waking up in the middle of the night or are waking up still tired, definitely check into what's going on inside of your body," said functional medicine nurse practitioner, Maggie Berghoff, MSN, FNP-C. Berghoff, who works with patients facing sleep issues, recommends seeking out testing with your doctor to try to get a bigger picture of what's happening in your body to help detect any issues that could be messing with sleep. 

Everyone is unique and you should seek out medical attention if you can't sleep. Below are common (but sometimes undetected) health issues that are often lurking behind a sleep problem. 

Your diet

Poor nutrition habits can affect your sleep for a variety of reasons. If you're not eating a proper balance of protein, fat and carbs your blood sugar could be all over the place. And if you're blood sugar isn't regulated throughout the day, it can spike and fall again at night, which may wake you up. 

"Diet plays a large role in sleep regulation. Decreasing inflammatory foods that spike blood sugar levels such as sugar or simple carbs may improve sleep. Ridding the body of processed foods and items one is intolerant to (these can even be "healthy" foods like lettuce or lemons!) will also improve sleep quality and quantity," Berghoff says. If you think you're eating pretty healthy, but still experiencing problems, you can ask your doctor for a food intolerance test which can help you pinpoint potentially problematic foods.

A diet too high in processed foods can sometimes cause problems with sleep

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Specific vitamins and minerals are needed for good sleep, so if you have any type of deficiency, it could be affecting your sleep. "Vitamin B is typically linked to sleep quality, but if a person's vitamin B is actually optimal, the culprit for that individual may be magnesium, zinc, or other nutrient deficiencies they may have.  

Another tip is to reconsider that bedtime snack. "I recommend avoiding eating just prior to bedtime. In fact, if you really want to raise your standards, stop eating three hours prior to going to bed," Berghoff said.

Hormonal imbalance or thyroid issues

Your hormones are like little messengers in your body that tell it what to do, and that includes sleep (among other vital functions). If you suspect you may have hormonal balances or even a thyroid issue, you should ask your doctor about getting tested.

"If hormones are not properly regulated, it could impact sleep and your body temperature throughout the night. The same can be said for those racing thoughts keeping one from falling asleep," Berghoff said.

Another issue to look out for is overactive thyroid or hyperthyroidism. "If your thyroid gland is overactive, it can be especially problematic for a restful night of sleep, as your body is essentially in overdrive and not conducive to sleep," Berghoff says.

Using tech at night can disrupt your circadian rhythm

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Circadian rhythm disruption

Many people know that tech is messing with our sleep, and one of the biggest culprits is thought to be blue light. 

"The circadian rhythm is the biological clock of the body. It helps to regulate your sleep and wake cycles. When it is improperly wired, such as when one has irregular sleep habits, or is exposed to blue light all day long and before bedtime, it will negatively impact sleep," Berghoff says.  

One way to help "set" your circadian rhythm properly is by going outside and getting sunlight in the morning, afternoon and in the evening before it gets dark.

"Wearing blue light blocking glasses in the evening, turning your phone on night-time mode, and using f.lux to red tint your computer screens in the evening will help," Berghoff says.

Sleep apnoea 

Sleep apnoea is a serious condition that can not only affect your sleep quality, but can also put you at risk for different types of other health issues, like stroke. Sleep apnoea causes you to stop breathing throughout the night. Oftentimes when you stop breathing you briefly wake up, which is not good for promoting deep, restorative sleep.

If you have sleep apnoea a doctor may have you use a C-PAP machine that helps you breathe at night. Sleep apnea is associated with being overweight, and oftentimes people find relief after losing enough weight to help them breathe better. Sleep apnoea requires testing to confirm, so check with your doctor if you suspect you may have it.   

Feeling constantly stressed or overwhelmed can affect your sleep at night

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Anxiety and stress

A stressful day or week can keep anyone up at night, but sometimes it can lead to more chronic sleep problems. Even though everyone experiences stress, if you aren't dealing with it in a healthy way or are too overwhelmed, it can put your body into a chronic stress state. 

"A heightened sympathetic nervous system can impact sleep. This means your body is in "fight or flight" mode often, and you may not be properly balancing that stress-inducing system properly," Berghoff said. 

It can be helpful to try incorporating relaxing activities before bed, like reading or journaling.

"Before bed, activate your parasympathetic (rest and digest) system with breathing techniques. I recommend to breathe in through your nose for five seconds, hold for five, exhale for five, and hold for five.  Repeat this two to three times to relax your body and calm your mind in preparation for healing sleep," Berghoff suggests. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

https://www.cnet.com/health/sleep/these-5-common-health-issues-could-be-the-culprits-behind-your-poor-sleep/

"COVID-somnia" and the impact of long COVID on sleep

From cbsnews.com

When Priya Mathew recovered from a mild case of COVID-19 in November, she thought she was out of the woods. Then came long COVID.

"At one point I counted 23 symptoms," Mathew told CBS News. "The most alarming ones were shortness of breath, laboured breathing, heart palpitations."

One of the most crippling symptoms? Insomnia.

"Nothing worked. I would just lie awake in agony all night," she recounted. "It felt like electric shocks going through my body from my head down to my toes."

Mathew isn't alone. Dr. Emmanuel During, a psychiatrist and neurologist, has been seeing this in sleep patients at Mount Sinai Hospital.

For those with long COVID, he says insomnia is often related to pain and is resistant to treatment.

"Pain, which can occur at night as well, and a lot of autonomic imbalance, autonomic impairment, which is the ability of our body to control heart rate and blood pressures — that can lead to episodes of palpitation, night sweats," During explains.

Even for those without long COVID, the pandemic has robbed many of a restful night's sleep.

Nearly a third of Americans said they've experienced sleep disturbances since COVID began, according to a 2022 survey from the American Academy of Sleep Medicine. That's down from 56% the year before. The phenomenon is described as "COVID-somnia."

Due to her own battle with sleep deprivation, Mathew shared she couldn't work for at least a month.

"Any little task took way too much energy. Just taking a shower, I had to rest for three hours after that," she explained. 

Mathews wrote about her experience for the online news outlet Axios, where she works. Like many people coping with long COVID, she says her initial infection seemed like a "mild" case. 

"Very soon I realised: If I'm going to get better, I need to completely change my life," she wrote. "...When my body needs rest, I rest."

Over the past four months, she estimates her symptoms have improved by 60-70%.

Doctors say it's critical to stick to good sleep hygiene habits, including regular bedtimes and no screens late at night. If you have trouble sleeping, doctors say it's a good idea to consult a sleep specialist, because insomnia may reveal other health issues, like sleep apnoea.

https://www.cbsnews.com/news/long-covid-insomnia-sleep/ 

World Sleep Day: Here’s all you need to know about reversing insomnia

From indianexpress.com

Sleep is a vital part of our daily lives and latest research is progressively linking it to our metabolism and the efficient functioning of our cardiovascular system. However, for many individuals, the ability to fall and stay asleep can be challenging, leading to a condition known as insomnia.

This sleep disorder is characterised by difficulty falling or staying asleep, waking up too early, and experiencing fatigue or exhaustion during the day. People who suffer from insomnia may find it difficult to concentrate, have difficulty remembering things and may even experience mood swings. It is important to seek medical advice if you are experiencing any of these symptoms, as insomnia can have a negative impact on your quality of life.

Insomnia: Understanding its causes and treatment

There are numerous factors that can lead to insomnia, such as stress, anxiety, depression, chronic pain, certain medications and unhealthy sleep patterns. Other factors that may contribute to insomnia include substance abuse, sleep apnea, restless leg syndrome and shift work. Additionally, certain medical conditions, such as thyroid problems, asthma and heart disease, can also contribute to insomnia.

Insomnia is a treatable condition, and there are several ways to manage and even reverse it. Treatment options may vary depending on the severity of the condition and the underlying cause. For mild cases of insomnia, simple lifestyle changes may be enough to improve sleep quality. These changes include maintaining a regular sleep schedule, avoiding caffeine and alcohol before bedtime, using aromatics and engaging in relaxation techniques, such as meditation or yoga.

In more severe cases, medications may be prescribed to help individuals fall asleep or stay asleep. However, these medications should only be taken under the supervision of a medical professional, as they can be habit-forming and may cause unwanted side effects. Additionally, cognitive behavioural therapy (CBT) has been an effective treatment option for insomnia. CBT helps individuals identify and address negative thought patterns and behaviours that may be contributing to their sleep problems.

Is insomnia reversible?

The clinical management of insomnia involves a comprehensive evaluation of an individual’s sleep patterns and medical history to identify the underlying cause of his/her sleep problems. (Photo: Getty Images/Thinkstock)

The clinical management of insomnia involves a comprehensive evaluation of an individual’s sleep patterns and medical history to identify the underlying cause of his/her sleep problems. Treatment plans may involve a combination of medications, behavioural therapy and lifestyle modifications. Medical professionals may also recommend sleep hygiene education, which involves teaching individuals about healthy sleep habits and behaviours.

Yes, treating insomnia is possible with proper counselling, medication and all the sleep hygiene practices. The key to reversing insomnia is identifying the underlying cause and addressing it directly. For example, if stress and anxiety contribute to insomnia, stress management techniques can be effective in improving sleep quality. Ultimately, if the causes are in control, one can develop a healthy and regular sleeping pattern.

How to sleep right

CBT can help you control or eliminate negative thoughts and actions that keep you awake and is generally recommended as the first line of treatment as it sometimes works better than sleep medication.

Therapists first work out a bedroom hygiene for you so that you do not use it for lounging, snacking or working on your laptop. If you can’t sleep even after lying down for a few minutes, get out of bed and leave the bedroom. Read or listen to music with a dim light but don’t watch TV because it emits full-spectrum light. When you are sleepy, get back into bed. Once you know the bed is only for sleeping, you are coached to set a consistent bedtime and wake time and avoid naps. Some relaxation and breathing exercises can reduce anxieties and stress at bedtime. They also regulate your heart rate better.

Then there is sleep deprivation. This method discourages you from sleeping longer in the day, causing partial sleep deprivation. This will help you sleep a bit earlier the next day so that your hours go up bit by bit each day. You can use light to push back your internal clock. Stick to a regular bedtime and rising time.

Eat well and avoid caffeine drinks after mid-afternoon. Try to avoid all beverages after dinner if you have a tendency to urinate at night. Avoid alcohol after dinner as it impairs sleep quality.

Finally, make sure the bed is comfortable, the bedroom is quiet, the temperature is comfortable. Use sleep masks and ear plugs if you want to shut yourself off. Don’t go back to ponder what you had done through the day or worry about the tasks and deadlines you have the next day.

Quality, quantity and time of sleep

While both the quality and quantity of sleep are essential for optimal health, the quality of sleep is generally considered to be more important. A Czech study suggests that sleep quality is more important for the quality of life than sleep duration. And individuals who experience higher quality sleep tend to have greater satisfaction with life and are happier too. Similarly, the timing of sleep is important and it is advised to sleep at least six to eight hours in a day.

Quality sleep is defined as uninterrupted sleep that allows an individual to wake up feeling rested and refreshed. This type of sleep is critical for repairing and restoring the body and brain, promoting healthy cognitive function and maintaining emotional balance. In contrast, poor quality sleep can lead to daytime fatigue, cognitive impairment and an increased risk of developing chronic health conditions, such as diabetes, obesity, and cardiovascular disease.

https://indianexpress.com/article/health-wellness/world-sleep-day-heres-all-you-need-to-know-about-reversing-insomnia-8502302/

6 Things to Try When You Can’t Sleep

From verywellhealth.com

Key Takeaways

• Stress, anxiety, excitement, work, school, and travel can make it harder to fall asleep at night.
• To get better sleep, experts recommend making small lifestyle changes like creating the right sleep environment and avoiding screens before bed.
• If lifestyle changes do not help, talk to a sleep specialist to figure out how to improve your sleep.

There are a lot of things that can keep you up at night—from travel and excitement to health conditions and stress. With risk factors this broad, it’s no surprise so many people have trouble sleeping.

“Everybody will have experiences of insomnia at certain points in their lives, and nearly 20% of the population already experience insomnia,” Eric Yeh, MD, a sleep medicine specialist at University Hospitals in Ohio and an assistant professor at Case Western Reserve University School of Medicine, told Verywell.

In fact, data has shown that sleep problems like insomnia affect 50 to 70 million people of all ages and socioeconomic statuses in the United States.

If you’re one of the millions of people tossing and turning in bed at night, here’s what experts recommend doing to improve your sleep.

cottonbro/Pexels

Why You Can’t Sleep

Rafael Pelayo, MD, clinical professor of psychiatry and behavioural sciences at Stanford University School of Medicine and a sleep specialist at the Sleep Medicine Centre, told Verywell that many things can affect your ability to fall asleep and get quality sleep, such as:

• Stress, anxiety, and overthinking
• Mental health conditions (such as depression)
• Physical health conditions (like heart problems or chronic pain)
• Sleep disorders
• Certain medications
• A poor sleep environment (like an uncomfortable mattress)
• Lifestyle factors (such as a change in your work schedule or drinking coffee or soda before bed)

“So many things can disturb sleep, but the important news is that the vast majority of our patients improve and get better,” said Pelayo. “No matter how poorly you’ve been sleeping, the truth is that you can get better.”

What Happens If You Don’t Get Enough Sleep?

Getting quality sleep every night is necessary for the health of your brain and body. If you don’t get enough sleep, it can negatively affect your physical and mental functioning, metabolism, and immunity, as well as increase your risk for serious health problems. 

Sleep deficiency can also affect your ability to learn, focus and react. These deficits can lead to injuries, decreased productivity, and chronic health problems like heart disease, high blood pressure, diabetes, stroke, depression, obesity, and kidney disease.

What to Do When You Can’t Sleep 

If you find yourself lying awake in bed or having sleep disruptions throughout the night, here are some things experts recommend trying.

Exercise Daily 

Jade Wu, PhD, a board-certified sleep psychologist and a Mattress Firm Sleep Advisor, told Verywell that getting regular physical activity and exercise not only promotes good health, but can also improve your sleep. It doesn’t have to be vigorous or lengthy; even 30 minutes of light exercise during the day can help.

“Simply moving your body throughout the day can even be helpful,” Wu said. “Exercising regularly improves sleep quality, and good sleep can also lead to better workouts.”

Exercising outside, in particular, gives you the chance to get some natural light. This helps to establish a proper sleep-wake cycle.

Avoid Caffeine and Heavy Meals 

For a good night’s rest, people should stop eating about two to three hours before bed time, allowing the body enough time to digest, Wu said.

“When you eat foods high in sugar, carbs, and caffeine shortly before heading to bed, your metabolism is still working hard,” she said. “This keeps your body temperature higher than ideal for sleep, and potentially tricks your brain into not feeling the sleepiness it has accumulated.”

Yeh recommends avoiding caffeinated drinks before bedtime, too.

Drinking caffeinated beverages can make you go to sleep later, disrupt your sleep cycle, and negatively affect your sleep quality throughout the night. One study suggests that having caffeine three to six hours before bed contributed to sleep disturbance and reduced a person’s total sleep time by one hour.

Limit Distractions Before Bed 

If you can’t fall asleep, Wu recommends getting rid of distractions to help you wind down at night. For example, avoid using your phone or tablet to check emails, read the news, or scroll through social media. 

When you avoid phones and televisions at night, you also reduce your exposure to the blue light that screens emit. Blue light is not only harmful to your eyes, but can also prevent the production of a hormone that controls your sleep-wake cycle, melatonin.

“If you like to wind down by using your devices or consuming media, try switching from TV and games to listening to an enjoyable podcast or audiobook,” said Wu. “This way, you get less light stimulation and it’s easier to wind down your mind.”

Do Something Relaxing

Experts also recommend doing calming activities that you enjoy before bed, like taking a warm bath, reading a book, meditating, engaging in breathing exercises, journaling/writing about your day and any thoughts you have, or listening to soothing music or audio stories. 

According to Yeh, doing something that you enjoy that is also calming can help relax your mind and body.

Create the Right Sleep Environment 

To improve your quality of sleep, Wu said you need to have the right sleep environment. That means having a comfortable bed, enough blankets and pillows, and a bedroom that is quiet, dark, and cool.

Your sleep environment and temperature are unique to you, but if you’re looking for a rough guideline, the National Sleep Foundation recommends a bedroom temperature of 60–67 degrees.

“A lot of factors, including bedding, clothing, ventilation, body heat from a partner, and your own biology and age all influence your ideal sleep environment, and the ideal temperature range is different depending on these factors,” Wu said. “Protect your sleep environment and use tools like earplugs, eye masks, or consider sleeping separately from your bed partner—human or animal.”

Change Your Mind

Experts say it’s important to adjust your mentality about sleep. Going to bed shouldn’t feel like a burden or chore.

“It shouldn’t be a hassle to go to bed and it shouldn’t be a chore to go to sleep. Some people have become conditioned to staying awake because they no longer enjoy sleeping,” said Pelayo. “It’s not that you have to go to sleep—it’s that you get to go to sleep. It’s a privilege to have a place to sleep and you should enjoy that you have a safe place to sleep.”

When to Seek Help From a Professional  

If you are having trouble sleeping, Yeh recommends seeking help from a sleep specialist sooner rather than later, especially because it can take weeks to months to get an appointment.

"I think the national average is about two months to see a sleep specialist, so it could be beneficial to call and put yourself on the waitlist first," he said. 

If you’re struggling to sleep, Yeh said you can try the various recommendations first—like avoiding screens, caffeine, and heavy meals before bed or engaging in calming activities such as meditation and journaling—and then see a specialist if none of the changes have helped.

If you find something that works for you and see an improvement in your sleep, you can always cancel your appointment with a specialist. Or you can keep your appointment to ask about ways to make further improvements.

“The most important thing for somebody who has trouble sleeping is to tell somebody about it,” said Pelayo. “We’re no longer in an age where there’s nothing that can be done. Most sleep disorders can be improved and all of these sleep-related problems are treatable.”

What This Means For You

If you are struggling to fall asleep or wake up during the night, experts recommend making small changes in your lifestyle like avoiding caffeine and screens before bed to promote better sleep. If you don’t see an improvement after making lifestyle changes, consider making an appointment with a sleep specialist.

https://www.verywellhealth.com/trouble-sleeping-at-night-what-to-do-7151916

Insomnia: How to Fight it Amid Daylight Savings Time

From seehafernews.com

Andrew Roberts / CC

Now that we’re in in throes of Daylight Savings time, sleep regulation can become an issue for some.

The Centres for Disease Control and Prevention estimate that almost 33% of American adults have difficulty falling asleep, staying asleep, and waking up feeling rested.

The numbers are worse for high school students at almost 78%, and even kids 14 years old and younger are having trouble maintaining restful sleep patterns.

The Founder and CEO of Cereset Lee Gerdes was on the WCUB Breakfast Club recently discussing insomnia, and reminding people that not only is it frustrating, but it can cause a host of health problems as well.

“In later life, unfortunately, dementia and Alzheimer’s Disease. In current life regardless of age, we’re talking about immune system dysfunction,” Gerdes explained. “We’re talking vulnerability to disease. We’re also talking about skeletal-muscular sub-optimal performance. Most importantly, our cognitive functioning is going to be off, and so are our emotional responses.  

Gerdes also presented simple things you can do to help yourself get easier, more restful sleep.

He recommends creating a dark, quiet sleeping environment…and using your bedroom for only sleep and intimacy.

Pick a wake-up time and stick to it, even on weekends or other days off.

Get out of bed if you don’t fall asleep within 20 minutes of lying down or waking up early.

In this case, you should get up and do something relaxing until you feel tired enough to go back to bed.

And finally, avoid alcohol before bed as it reduces the recuperative value of sleep.

https://www.seehafernews.com/2023/03/12/insomnia-how-to-fight-it-amid-daylight-savings-time/ 

How to fall asleep faster: A step-by-step guide with advice from experts

From eu.usatoday.com

Getting enough sleep is integral to both physical and mental well-being. And yet, too many of us struggle to both fall asleep and stay asleep.

If insomnia poses a challenge in your life, it might be time to look at your night-time routine to make sure it is fully optimized for success. 

To find out how best to do that, we spoke to the experts. Here are 5 tips they shared on how to fall asleep faster, plus what might be the cause of your insomnia. 

1. Cool the body

"Cooling the body helps with sleep onset," Dr. Hal Alpert, a board-certified sleep medicine specialist explains. "Taking a warm bath or shower and then sleeping in a cool environment will help." 

2. Write a to-do list

This one might seem a bit counterintuitive. Thinking about the burden of the day to come in order to fall asleep more quickly?

Dr. Alpert explains that this practice can subconsciously relieve you of the worry you feel in the present that you won't remember all the things you need to do tomorrow. 

3. Make sure the amount of time is right

"We see a good number of people, especially as they get older, that might not quite need as much sleep as they needed 30 years before, but they're still trying to stay in bed for nine hours," Dr. Ronald Chervin, the Division Chief of Sleep Disorders Centres at the University of Michigan explains. 

Decide what amount of time is right for you, he advises, and then set those regular bedtime and wake-up hours to encompass that exact amount. If you find you are waking up for a number of hours in the night, reduce the total amount of time between your bedtime and your alarm and see if your body adjusts. 

For example, Dr. Chervin says, if you go to bed usually at 11 pm and wake up at 8 am but you find you are awake for two hours each night, instead switch your times to 12 am and 7 am and see if your level of restfulness improves. 

4. Ditch alcohol as a sleep aid

"We recommend two to three hours before bedtime to stop alcohol. So that would mean like have wine with dinner instead of late, late in the evening," Dr. Alicia Roth, a clinical health psychologist at the Cleveland Clinic's Sleep Disorders Center explains.

Sometimes people turn to alcohol to suppress the anxiety around not being able to fall asleep, and while this may help initially getting to bed, a true restful night is unlikely as alcohol can cause you to wake a number of times throughout the night.

5. Don't dwell on your insomnia

"A lot of people see it as like a recipe," Dr. Roth explains, "and if they're not sleeping, they might put a lot of effort into getting better sleep. And that's a mindset that's detrimental. It's one of those things that the more effort you put into it, the worse it's going to be." 

If most people assume sleep is like baking (a science rather than an art), what it's actually more like is a crockpot, Dr. Roth says. 

You can set up your Calm app and design a fool-proof wind-down routine, but sleep may still not come. The best thing to do in that situation is to avoid drumming up more stress. Don't stare at the clock or chastise yourself for anything you did throughout the day that might be causing insomnia now. Instead, try to relax into acceptance.

The more you dwell on your insomnia, the more sleep will evade you. 

What to think about to fall asleep

Positive thoughts before bedtime are helpful, Dr. Alpert says.

It is best to avoid negative thoughts, he explains, dwelling on your problems and worries can make it harder to drift off. This includes worrying about not being able to fall asleep.

Instead of working yourself up, try to find some source of relaxation, and make a to-do list in your head that can help relieve some of your worries in the now. 

What causes insomnia?

There is no one answer to this. "I tell my patients, the sky is the limit, about what can trigger insomnia," Dr. Roth explains. It could be a stress, a new baby, a change at work -- we all have sleepless nights sometimes. The important thing is how we react.

"The way that insomnia becomes a long-term problem, like months and years, has to do with the way that we react to insomnia in the short term," Dr. Roth says.  

What are some common causes? 

Insomnia can be traced to different origins depending on the individual, but Dr. Alpert lists some common causes as:

• Stimulant, other medications
• Anxiety, stress, depression
• Alcohol
• Delayed Sleep Phase Syndrome
• Sleep apnea

"Insomniacs have an over-aroused brain," Dr. Alpert says. "Stimulant medications and a variety of other medications can cause insomnia, and it may be helpful to review your meds with your physician."

Sleep apnea can also create insomnia. Dr. Chervin describes "obstructive sleep apnea" as a medical condition in which the throat closes as you're trying to sleep causing you to wake briefly to open your throat and breathe again. Then you go back to sleep. This can happen dozens or hundreds of times throughout the night. Certain medications used for insomnia can worsen sleep apnea, Dr. Alpert advises, so be sure to have that conversation with a medical professional.

Alcohol can also be a contributing factor as, even though it is a sedative there is a "rebound effect" that can cause you to wake in the night. For this reason, all three experts suggested staying away from alcohol before bed if you suffer from insomnia. 

Dr. Chervin also lists psychophysiological insomnia as a factor that might be preventing some patients from sleeping easily. Unlike a baseline anxiety about life events, this is a specific kind of anxiety is centered around sleep itself and is very common. It might manifest in a person seeing how late it is and thinking about how they're lying in bed unable to sleep, causing them to be anxious and to further prevent sleep. 

Alternatively, some people with insomnia might be suffering from Delayed Sleep Phase Syndrome, Dr. Alpert says. This is a condition in which the body's clock is delayed, making it harder to fall asleep at a "normal" hour. There is available treatment. In fact, Dr. Chervin advises that while he rarely recommends the use of melatonin for regular insomnia, it is often prescribed for Delayed Sleep Phase Syndrome. 

How to fall asleep when you're not tired

If late evening rolls around and you're still not tired it might be because you have "poor sleep hygiene." Dr. Alpert advises that this refers to certain practices that make it harder to fall asleep quickly. 

If you suffer from insomnia, staying in bed for anything other than sleep or sex is not wise. "Good sleep hygiene trains the mind that the bedroom is the place for sleeping, not being awake," Dr. Alpert says. 

If you're having trouble sleeping, turn that clock around, he advises, checking the time can increase anxiety, making it harder to drift off. If, after 20 or so minutes of trying, you are unable to sleep, leave the bedroom and engage with the relaxation techniques used during "the wind-down period."

https://eu.usatoday.com/story/life/health-wellness/2023/03/09/how-fall-asleep-fast-expert-tips/11083859002/ 

Sleep diary: what is it, and which is the most useful for better sleep?

From nationworldnews.com

Writing down our feelings, thoughts, hopes, and dreams has long been thought to be powerful in calming our minds. Countless studies have linked journal writing to increasing our mental health, but they often associate it with a morning ritual: opening our wallets and daily charts.

According to a 2018 research review, journaling can contribute to fewer doctor-related visits, lower blood pressure, better mood, and increased well-being. While gratitude journals are great, sleep journals offer real benefits in helping us get deeper sleep.

“Sleep journaling takes a few minutes before going to bed (or in bed) and letting your mind process what’s going on at that moment,” says Kat Lederle, a sleep scientist and body clock expert.

Dr. Ledere insists on the old-school moment with pen and paper: ‘If you use the phone, you expose yourself to direct light that will wake you up. Also, you may be tempted to see other content that will be more exciting for you.

Carley Mellors-Blair, holistic health expert and founder of Other Health, shares with Glamor why we should all keep a sleep journal.

                                                                                        Alina Vilchenko/Pexels

What is a sleep diary?

A sleep diary is a technique that is used an hour before or just before bed, but it is usually a way of eating noise. I did not make the noise of the day, all that remained to be done. He can only think of a conversation you had with someone during the day.’

Journaling sleep helps to clear the head and prepare for tomorrow. Instead of going to sleep and thinking about what to do the next day, it’s a good idea to write something in your journal.

What are the benefits of writing a sleep journal?

For me, the newspaper has four corners. On the first day you can cross off your list, almost as if you made a list, which creates a positive reinforcement. The second is gratitude, a way to stimulate all the interests of the economy. If you write down a list of things you are grateful for, you won’t have that negativity when you sleep, and it will also affect how you wake up. 

“Another angle is self-analysis which is a soft critical process. Thinking about things during the day you could have done better, and you could have handled things in better ways, ending up keeping you thinking before bed. Finally, you want to make a list. If you could do something without time and chance, What would you do? Set some goals for yourself.

“Keeping a sleep diary increases confidence, improves your sleep pattern, makes it easier for you to practice reflection, and helps you wake up in a better mood.”

Choose a sleep diary

Make sure you choose a journal with a layout that suits you, either with white space to jot down your thoughts, or a journal with prompts and different sections to divide specific thoughts and ideas. Finally, the best sleep journals should be tailored to your preferences if you want to write in them every night and enjoy it.

Article originally published by Glamor UK, glamormagazine.co.uk, adapted by Paola Zamarripa.

https://nationworldnews.com/sleep-diary-what-is-it-and-what-are-the-most-useful-for-better-sleep/