4 strategies for supporting children with insomnia

From happiful.com

Help your child get the best night’s sleep possible, with these tips

Exhausted parents tend to breathe a sigh of relief as their children grow out of the sleep-broken baby and toddler years. But, for some of us, this isn’t the end of night-time woes, as sleep problems can blight older children, too. If your family is going through this, you’re not alone. A 2021 study by NHS Digital found that 29% of six to 10-year-olds, and 38% of those aged 11 to 16, regularly struggled with sleep.

It’s easy to feel powerless when your child is experiencing insomnia, but it can be overcome. “The key to resolving children’s sleep issues is to work out what is causing them,” says Vicki Beevers, CEO of The Sleep Charity. “Often, it’s more than one thing, and the list of potential causes is vast.”

Bedroom environment, anxiety, medical issues, temperature, diet, and bedtime routine are just a few of the factors that may play a part.

Once you’ve identified possible causes, you can take action. And though no single solution will work for everyone, these easily actionable strategies offer a good starting point to help promote a more restful night for the whole family.

Keep a sleep diary

If you’re trying to understand possible reasons for sleeplessness, a sleep diary is a proactive way to help establish patterns. “You can find out from a diary the average sleep duration of your child, and the times they wake and go to sleep,” says Vicki. “This can be helpful in identifying where their body clock is prior to sleep intervention.”

A sleep diary can also contribute to understanding trends around diet, naps, or bedtime routines. Keeping this kind of record for a few weeks can not only help to determine potential sleep disruptors, but also provides useful data if you decide to seek advice from your GP for your child’s problems. If you think this could work for you, there’s a downloadable sleep diary you might find helpful on The Sleep Charity’s website (thesleepcharity.org.uk).

Pay attention to time

All children require different amounts of sleep, and if your child isn’t falling asleep on going to bed, they may simply not be tired, in which case an adjusted bedtime could help. Think about the time they tend to nod off, and whether it could be beneficial to make lights-out a little later. This could prevent extra time spent in bed feeling wakeful, and becoming stressed before drowsiness kicks in.

In fact, long minutes (or hours) spent not being able to nod off can upset children, and an awareness of how long they’ve been trying to get to sleep can make matters worse.

“Clock-watching can increase anxiety,” says Vicki. “So removing any clocks from the bedroom may help with this.”

Embrace mindfulness and breathwork

Simple mindful activities before bed can aid the wind-down process. Reading is an obvious one, but other gentle activities can work too – anything from colouring and drawing to yoga, or jigsaws.

After lights-out, you can encourage the mindfulness to continue with simple breathing techniques, which focus the mind and promote feelings of calm. Introduce your child to ‘box breathing’: breathe in for a count of four, hold the breath for four seconds, then exhale to a count of four, and hold again for four, then repeat.

Try deep-pressure stimulation

Weighted blankets are designed to provide light, evenly distributed pressure on the body, mimicking the feeling of being hugged. As such, they can be an effective tool to help children feel calm when dropping off to sleep, and may prove especially helpful in cases where anxiety is a cause of sleeplessness, thanks to their swaddling effect.

Make sure you buy from a reputable supplier and choose the appropriate weight – a weighted blanket should be no more than 10% of the child’s bodyweight. The Royal College of Occupational Therapists (rcot.co.uk) has a useful guide to weighted blankets as a sensory-based intervention.

Whatever approach you choose, remember not to expect an instant result. “Sleep issues often get worse before they get better when new strategies are introduced,” warns Vicki. “Therefore, it’s important to try anything new for at least two weeks to see if it makes any difference. Consistency is key when it comes to addressing sleep problems.”

https://happiful.com/4-strategies-for-supporting-children-with-insomnia

I'm a doctor - these are my five tips to get a better night's sleep (and it's bad news if you're wanting a lie-in...)

From dailymail.co.uk

• A third of adults in UK and US don't get enough sleep and struggle with insomnia
• Experts say sticking to a regular routine and relaxing can help you sleep better

Getting a good night's sleep is vital for letting your body and mind recharge. But as many as one in three adults in the UK and US struggle with insomnia.

As a result, around millions are prescribed sleeping pills each year in a bid to get better shut-eye. 

However, there are a swathe of natural ways to improve your sleep, experts say.

MailOnline asked Hampshire-based sleep expert and coach Dr Sophie Bostock to share her top tips for getting good night's rest. 

Wake up at the same time every day, even on weekends

It may feel like you're catching up on some much-needed rest, but a weekend lie-in could actually leave you with less energy. 

'Waking up at the same time every day anchors our body clocks on the same schedule, helping the body run more efficiently and giving us more energy,' says Dr Bostock.  

If you crave a lie-in by the time it reaches the weekend, Dr Bostock suggests you may need to get more sleep during the week.

Adults should get around seven to nine hours of sleep per night, with those who are regularly tired in the day likely not getting enough, the NHS says. 

She said: 'Sleeping in at the weekends can make it much harder to get out of bed on Monday morning. 

'A mismatch between weekday and weekend sleep timings is called "social jetlag" and has been linked to weight gain and diabetes.' 

The phenomenon refers to the habit of having two separate sleeping patterns, such as different bedtimes and wake times at the weekend compared to weekdays. 

Studies suggest that 'social jetlag' raises the risk of heart disease, obesity and weight gain, as well as morning grogginess, daytime sleepiness and trouble falling asleep.

Get an early dose of daylight

Getting outdoors, especially early in the morning, can help you sleep better at night.

'The ideal thing is to bask in sunshine for at least 10 minutes within the first hour of the day,' says Dr Bostock. 

That's because natural daylight sends a strong signal to the body clock that it's time to be alert. It also works in reverse, with the dark signalling that it's time to sleep.

It can be a trickier to stick to this habit in the darker winter, so experts recommend using other sources, such as winter light alarm clocks and bright light boxes.

These artificial doses of light will 'banish any lingering melatonin — the sleep hormone — which can still make you sleepy in the morning,' says Dr Bostock. 

She added: 'If you have to be inside, try and sit by a window, and take breaks outside when you can.'

Getting your daily dose of sunlight, especially in the morning, will help you sleep better at night even if it's just for 10 minutes

Getting your daily dose of sunlight, especially in the morning, will help you sleep better at night even if it's just for 10 minutes

Move to feel tired

Exercise can perk you up in the morning and make you feel sleepier when it's time for bed. 

Keeping active can also help to reduce stress, which is a known cause of insomnia. 

'Physical activity is a powerful signal to the body clock that it's daytime, shaking the brain and body out of sleep mode and helping you feel alert,' say Dr Bostock. 

She added: 'Regular movement also helps to reduce stress, improve your mood and build up sleep pressure so that you feel sleepy at nightfall.'

But a workout doesn't need to be intense to trigger benefits, as Dr Bostock says tai chi and yoga have been found to improve sleep quality in people with insomnia.

Practice the skill of relaxation

The busier you are in the day, the harder it can be to unwind and sleep. 

That's because the body releases adrenaline when busy — known as an adrenaline rush or the body's 'fight or flight' response — which can provide an energy boost, says Dr Bostock. 

She said: 'To get into deep sleep, you've got to switch off the fight or flight stress response. If you're a constant do-er, your stress response can get stuck in the "on" position.'

When you are tired you can lose the will power to put your phone down and stop scrolling, says Dr Bostock

Dr Bostock recommends having simple relaxing breaks throughout the day to practice mindfulness, breathwork techniques, go for a walk or listen to music.

She said: 'The idea is not to sleep, but to remind your brain that it's okay to do nothing very much at all. If you're skilled at relaxation, you'll find it easier to fall asleep.'

Don't rely on will power when you're tired - stick to the same daily routine 

The brain finds familiarity relaxing, so winding down in the same way each night could help you get some much-needed sleep. 

But sitting on your phone and scrolling to midnight is not the answer.  

'Parents coax their children to bed with a familiar bedtime routine at the same time each night,' says Dr Bostock.

'We can learn from this as adults; set a reminder an hour before you want to sleep,' she added. This reminder is a cue to switch off technology and get ready for bed.  

She said: 'The more tired you are, the more self-control goes out of the window, and the less likely you are to stop scrolling before midnight.'

Dr Bostock added: 'Try to wind down in a similar way each night, since the brain finds familiarity relaxing. Only when your eyelids are heavy, switch out the light.' 

https://www.dailymail.co.uk/health/article-12315949/Im-doctor-five-tips-better-nights-sleep-bad-news-youre-wanting-lie-in.html 

Good Health Requires Good Sleep

From va.gov

When it comes to your health, maintaining a good sleep routine is just as important as proper diet and exercise.

Quality sleep improves your brain performance, mood, and physical health, and can reduce stress, anxiety and depression. But according to the CDC, a third of U.S. adults report not getting the recommended amount of sleep, which can increase the risk of cardiovascular disease, type 2 diabetes, obesity and depression.   

Just as your phone battery needs to be charged each day, so does your body. And when you sleep, you give your brain the rest it needs to refresh and prepare for the next day. The CDC, along with the American Academy of Sleep Medicine and the Sleep Research Society, recommends at least 7 hours of quality sleep per night for adults 18 years or older. Just as the number of hours you sleep matter, so does the quality of sleep you get. Poor sleep quality can cause a decline in cognitive function, irritability and tiredness throughout the day.

Dr. Lynn Kataria, M.D., Chief of the Sleep Laboratory at the Washington DC VA Medical Center, offers the following tips to increase your sleep quality: 

• Be consistent: go to bed and wake up at the same time every day 
• Get bright light during the daytime and eat balanced meals at regular times 
• Ensure your bedroom is quiet, dark and relaxing 
• Remove TVs, computers and smart phones from the bedroom 

• Engage in exercise during the day to help you fall asleep more easily

If you find you are still having trouble falling or staying asleep, Kataria recommends talking to your doctor about sleep disorders. 

According to the CDC, between 50 and 70 percent of Americans have a sleep disorder that impacts their ability to fall or stay asleep. Studies have also shown that Veterans are more likely to be diagnosed with a sleep disorder due to the stressful nature of deployments and training environments, frequent travel and changing schedules, and overall military lifestyle. Veterans are also more likely to develop post-traumatic stress disorder, which can greatly impact the quality and quantity of their sleep.

At the Washington DC VA Medical Center’s Sleep laboratory, Dr. Kataria works with a team of sleep experts to diagnose and treat Veterans who suffer from sleep disorders. While there are several forms of sleep disorders that Veterans may be diagnosed with, she said the two they most often see are:

• Sleep Apnoea – Sleep apnoea occurs when you temporarily stop breathing, more often than normal, in your sleep. It may be characterized by snoring, periodic gasping or snorting, and can cause hypoxia or sleep deprivation. Sleep apnoea can cause excessive daytime sleepiness due to a lack of restorative rest.  

Treatment for sleep apnoea varies based on the cause. Your provider will look for underlying conditions that may be causing sleep apnoea, like congestive heart failure or a blocked airway. A continuous positive airway pressure machine, or a CPAP, may also be prescribed. CPAPS are worn during sleep to administer gentle air pressure through the nose to prevent an interruption of regular breathing while asleep.  

• Insomnia: Insomnia is characterized by an inability to initiate or maintain sleep. Insomnia may cause excessive daytime sleepiness and an impaired ability to focus and function. 

Treatment for insomnia may include cognitive behavioural therapy for insomnia and in certain instances medications, or a combination of both.  The VA has an excellent app to help patients with self-guided treatment called insomnia coach.  

If you believe you may suffer from a sleep disorder, Dr. Kataria encourages you to keep a daily sleep diary to share with your primary care provider. Your sleep diary should include when you: 

• Go to bed 

• Go to sleep 
• Wake up 
• Get out of bed 
• Take naps 
• Exercise 

• Drink alcohol 
• Drink caffeinated beverages 
• Take medications 

This information can help your provider understand what factors are influencing your sleep and if you need to be evaluated for a sleep disorder.  A review of your medical history and medications may be necessary as this can impact sleep as well.  

https://www.va.gov/washington-dc-health-care/stories/good-health-requires-good-sleep/ 

Recognising and treating sleep disorders in women

From chiroeco.com

By Kristina Petrocco-Napuli

Women have different sleep needs, so sleep disorders affect them differently

GETTING ENOUGH SLEEP PLAYS A CRUCIAL ROLE in keeping both minds and bodies healthy. However, one in three adults — or about 84 million people — struggle with sleep problems that prevent them from getting the 7-9 hours they need each night. For a variety of reasons, women are less likely than men to enjoy the benefits of regular and restorative sleep. 

Hormonal changes

Fluctuating levels of hormones — throughout the month and over her lifetime — can alter a woman’s circadian rhythm, increasing her likelihood of experiencing insomnia. One in four women has symptoms, such as difficulty falling asleep, waking up too early or feeling unrested.  

• Pregnancy. Hormonal shifts — as well as frequent urination, breast tenderness, backaches and more — can contribute to sleep problems while a woman is pregnant. Some women also struggle with sleeplessness after their babies are born due to decreasing hormone levels combined with the demands that come with caring for a newborn. 
• Menopause. The prevalence of insomnia among women also tends to spike as they age. Declining levels of oestrogen and other hormones during perimenopause and menopause can result in hot flashes and night sweats that affect 75-80% of women. 
• Menstruation. One-third of women have cramps, headaches and bloating that can disrupt sleep during their menstrual cycles. Additionally, women with severe premenstrual syndrome experience increased sleepiness, fatigue and trouble concentrating. 

Health factors

Multiple health problems that tend to affect more women than men could contribute to sleep issues, including: 

• Conditions associated with chronic pain. Migraine, tension headaches, arthritis, heartburn and fibromyalgia are more common among women and can result in pain-related sleep problems. 
• Restless legs syndrome (RLS). Women are twice as likely as men to have RLS, which causes unpleasant tingling sensations in the legs when lying down that can only be relieved through movement. What’s more, the risk for RLS is higher among women with multiple children and increases from pregnancy to menopause. 
• Nocturnal sleep-related eating disorder (NS-RED). This parasomnia where people eat food while they are asleep and do not remember doing so after waking up is significantly more likely to occur in women. 
• Sleep apnoea. Although it is twice as common in men, women aged 50 and older experience an increased risk. The hormonal changes that occur during menopause trigger a rise in abdominal fat and lower progesterone levels, making sleep apnoea more likely.  

Stress and mental health

Women are nearly twice as likely as men to be diagnosed with depression and experience anxiety disorders that can stymie their sleep.  

Furthermore, women still handle most of the household tasks such as laundry, cleaning and meal preparation despite the fact they comprise nearly half of the workforce in the United States. Without adequate time to relax and recharge, women can reach a state of profound physical, cognitive and emotional fatigue. In other words, they become exhausted. 

Many of us, including myself, have been driven to the point of exhaustion. My hectic schedule has prevented me from getting the sleep I needed and created a perfect storm for sleep deprivation. However, experiencing the symptoms first-hand further inspired me to help women — and their chiropractors — recognize and remedy sleep problems. 

Signs of sleep deficiency

To better enable patients to achieve whole body health naturally and noninvasively, chiropractors must be able to identify the symptoms of insufficient sleep — especially in women, who are more likely to experience it.  

Just one night of tossing and turning can affect how a patient feels during their waking hours. They may exhibit: 

• Daytime sleepiness 
• Lack of energy 
• Trouble focusing 
• Slow thinking 
• Mood changes, including feelings of stress, anxiety and irritability 
• Impaired memory 
• Poor decision-making 

Practitioners should also pay attention to some physical attributes that may indicate their patients are having trouble sleeping, including: 

• Eyes. Patients who are not getting enough sleep may exhibit redness, puffiness, droopy eyelids, dark circles and bags around their eyes. 

• Weight. Without enough sleep, the body cannot properly control the hormones that affect hunger, including ghrelin and leptin. This may cause patients to eat more than they need, resulting in weight gain. 
• Skin. Sleep helps regulate the hormones needed for skin to rebuild and remain elastic. A patient’s skin can appear sallow and dull when this process is disrupted. Some studies have found a link between a lack of sleep and acne that could also be related to how sleep controls hormones in the body. 
• Vital signs and reflexes. While changes in vital signs related to sleep deprivation usually are not very apparent, those that may be affected include body temperature, blood pressure, heart rate and breathing rate. Patients may also exhibit abnormal reflexes like slow corneal reflexes and oversensitive gag and deep tendon reflexes.  

If a patient is regularly missing sleep, they may be suffering from some of the more serious long-term consequences of chronic sleep deprivation, such as: 

• Obesity 
• Type 2 diabetes 
• High blood pressure 
• Heart disease 
• Stroke 
• Dementia 
• Poor mental health 

Treatment and prevention of sleep problems

If a patient is exhibiting signs of sleep deficiency, the first step chiropractors should take is simply to start a conversation. Ask questions about: 

• Sleep quantity. How many hours does the patient sleep each night? Are they getting the necessary 7-9 hours? The average adult woman sleeps eight hours and 27 minutes per night. This is 11 more minutes than men even though they have less time for sleep due to more demanding family and social roles. 
• Sleep quality. Although they get more sleep overall, women don’t tend to sleep as well as men, possibly because they are more likely to experience interruptions like children waking up in the night. As such, it is especially important to inquire if female patients are regularly getting the restorative sleep needed to maintain their health. Signs their sleep quality needs improvement include: 
• Taking more than a half hour to fall asleep after getting in bed. 
• Regularly waking up at night.  
• Lying awake for more than 20 minutes after waking up in the middle of the night. 
• Spending less than 85% of time in bed asleep. 
• Not feeling rested upon waking up in the morning — even after getting 7-9 hours. 

Next, try to determine what might be causing problems with a patient’s sleep quantity, quality or both, keeping factors such as their age (especially women) and other health conditions in mind. For instance, if a patient is experiencing stiffness or sore muscles, ask them about where they sleep.  

Are they sleeping on a couch, recliner or an old mattress that is not offering adequate support? If they are struggling with chronic pain in the spine, neck or hips, or they are experiencing migraines, chiropractic adjustments may provide relief and in turn, help them sleep better. 

Recommending certain lifestyle changes may also improve a patient’s sleep, such as: 

• Bedtime routine: Patients should try to go to bed around the same time every night, make their bedroom as quiet and dark as possible to minimize disruptions, and avoid electronic devices for at least an hour before bed. 
• Caffeine consumption: Because caffeine from beverages like coffee, energy drinks and tea can remain in a person’s system for several hours, patients should stay away from it in the afternoons and evenings. 
• Exercise: Regular exercise can boost sleep quantity and quality. However, vigorous exercise within one hour of bedtime may delay sleep, affect sleep quality and lead to more night-time awakenings, especially for people with insomnia who are advised to exercise at least four hours before bedtime. 

Depending on what is causing the patient’s sleeping problem, consider suggesting other treatment modalities outside of chiropractic care such as acupuncture and natural sleep aids like melatonin, magnesium and valerian root. 

Different sleep issues afflict many women throughout the various stages of their lives. Fortunately, chiropractors can help by identifying the problem, determining the cause, and providing or recommending treatment.

KRISTINA PETROCCO-NAPULI, MS, DC, DHPE, FICC, is dean for the College of Chiropractic at Logan University in Chesterfield, Mo. Women’s health, especially related to natural health care plans, has been her focus for more than two decades. She is the immediate past and founding president of the American Chiropractic Association’s Council on Women’s Health and has been instrumental in the founding and continuation of Logan University’s Women’s Health Symposium, which is now in its fourth year.

https://www.chiroeco.com/recognizing-and-treating-sleep-disorders-in-women/ 

Quit The Melatonin: 7 Natural Insomnia Remedies That Are Better

From thetechedvocate.org

Are you fed up with sleepless nights? Countless people suffer from insomnia and rely on melatonin to drift off to dreamland. While melatonin can be a useful sleep aid, it’s not always the best option for everyone. Many natural remedies can help you fall asleep faster, stay asleep longer, and feel more rested when you wake up. Here are seven alternatives to melatonin for a better night’s sleep.

1. Create a bedtime routine

A consistent bedtime routine can signal your brain that it’s time to unwind and prepare for sleep. Aim for relaxing activities such as reading, gentle stretching, or meditation to help calm your mind and body.

2. Limit exposure to screens

The blue light emitted from computers, smartphones, and TVs interferes with your body’s production of melatonin, making it harder to fall asleep. Limit screen time one hour before bed, or use blue-light blocking glasses if you must use electronics at night.

3. Optimize your sleep environment

Make your bedroom conducive to quality sleep by keeping it cool, dark, and quiet. Consider blackout curtains or an eye mask if light is an issue, and use a white noise machine or earplugs to block out disruptions.

4. Avoid stimulants

Caffeine and nicotine are stimulants that can make it difficult for you to fall asleep or stay asleep. To avoid their effects on your sleep quality, refrain from consuming these substances after mid-afternoon.

5. Try relaxation techniques

Meditation and deep-breathing exercises can help calm your mind and prepare your body for restful sleep. Practice guided meditation or progressive muscle relaxation techniques as part of your bedtime routine.

6. Maintain a regular exercise schedule

Regular physical activity can improve your sleep quality by reducing stress levels and promoting deeper stages of sleep. However, make sure to complete your workout several hours before bedtime to avoid overstimulation.

7. Experiment with natural sleep aids

Certain herbs and supplements, such as valerian root, passionflower, chamomile, or lemon balm, may help facilitate sleep. You can find these ingredients in teas or supplement forms. Remember to always consult your healthcare provider before introducing new supplements into your routine.

In conclusion, swapping out melatonin for these natural insomnia remedies can help improve your sleep quality while avoiding potential side effects. Implementing these tips into your daily life can lead to better sleep and improved overall health. Sweet dreams!

https://www.thetechedvocate.org/quit-the-melatonin-7-natural-insomnia-remedies-that-are-better/ 

8 reasons why you wake up tired.. How to overcome insomnia?

From dubaiweek.ae

Dubai, United Arab Emirates (CNN) — Do you sleep 7 to 8 hours a day and still feel tired in the morning or throughout the day?

According to a 2015 study, this discrepancy reflects an advanced state of sleep deprivation, a circadian process that regulates memory, mood, reaction time, and alertness.

And some suffer from poor performance and stuttering during this period after setting off the alarm for the first time.

The effects of sleep apnoea usually wear off within 15 minutes to 60 minutes. But, it lasts for few hours.

Sleep deprivation affects more complex cognitive skills, such as evaluative thinking, decision making, creativity, and the use of rules.

The more sleep a person loses, the worse it gets.

The way to tackle this starts with assessing your sleep with two Q devices, says Dr Raj Dasgupta, a pulmonologist and sleep specialist and assistant professor of medicine at the Keck School of Medicine at the University of Southern California in the US.

“If you’re getting enough sleep, the next question is: Am I getting good sleep?” He added.

Dasgupta recommended seeing a sleep specialist so he could be checked for any sleep disorders.

But there are other modifiable factors that can interfere with recovery processes, such as memory consolidation, hormonal regulation, and emotional processing, which must occur during sleep.

Tired

“There are many conditions that cause fatigue, but they don’t necessarily make people sleepy,” said Jennifer Martin, MD, professor of medicine at UCLA’s David Geffen School of Medicine and past president of the American Academy of Sleep Medicine.

They include chronic pain conditions, metabolic conditions or thyroid disease, anaemia and chronic obstructive pulmonary disease.

“If you’re feeling unexplainably tired, the first step might be to see your family doctor,” Martin said.

Healthy adults need 7 to 9 hours of sleep a night, according to the National Sleep Foundation.

Therefore, a person may need more than 8 hours of sleep to feel active.

University of Washington management professor Christopher Barnes, who studies the relationship between sleep and work, says you could try going to bed an hour earlier or waking up an hour later than usual to see if that makes a difference.

Sedentary lifestyle

If you’re sedentary, your body gets used to expending less energy, Martin explained.

You may feel tired when trying to perform basic daily activities.

The World Health Organization recommends that adults do at least 150 minutes of moderate to vigorous physical activity per week. Pregnant women should do at least 150 minutes of moderate aerobic exercise and strength training per week.

Anxiety or depression

Feeling anxious or depressed can cause a lot of stress, and these conditions can negatively affect the amount of time it takes to sleep, Dasgupta explained.

He pointed out that sometimes drugs used to treat depression or anxiety can cause side effects such as insomnia or disruption of the deeper stages of sleep.

Irregular sleep

Weekday sleep times are sometimes different from weekend sleep times, Barnes said. Bedtime also fluctuates for people with shift jobs.

Drought

According to the Cleveland Clinic, our bodies are made up of more than 50% water, which is essential for many functions, including digesting food and delivering oxygen throughout the body.

Dehydration is linked to decreased alertness, increased sleepiness, and fatigue.

The Institute of Medicine recommends that women consume 2.7 litres of fluid per day and men 3.7 litres of fluid per day.

This recommendation includes all liquids and water-rich foods such as fruits, vegetables, and soups.

Poor sleep or environment

It is important to maintain a dark, quiet and cool bedroom at night, avoid caffeinated beverages within six hours of bedtime and minimize alcohol, heavy or spicy foods for at least two hours before bed.

Drinking alcohol can prevent the deeper stages of sleep. These foods and drinks cause digestive problems and interfere with restorative sleep.

Partner problems with sleep

“The person (or pet) you share your bed with has a huge impact on the quality of your sleep,” Martin said.

Your bed partner may have trouble falling asleep and snore, and you may have a different schedule that disturbs your sleep.

“If your partner snores, it’s important to see a specialist about sleep apnea,” Martin explained, noting that sleep apnoea, a condition in which breathing stops and starts again while a person sleeps, is common among snorers.

Sleep disorders

According to Barnes, sleep disorders can significantly reduce sleep quality, Barnes explained.

He also said that a person with sleep apnoea wakes up 50, 100 or more times throughout the night.

According to the US Centres for Disease Control and Prevention, other sleep disorders that affect daily energy levels include insomnia and restless legs syndrome.

Apps and wearable electronic devices, such as watches or rings, are not as precise as clinical tests that measure sleep, but they provide enough information for healthy adults, Barnes explained.

https://www.dubaiweek.ae/8-reasons-why-you-wake-up-tired-how-to-overcome-insomnia/

Experts: Cough syrup not the cure for insomnia

From thestar.com.my

PETALING JAYA: Consuming cough syrup to address sleeping problems will only lead to other health issues, says senior family medicine consultant Assoc Prof Dr Aznida Firzah Abdul Aziz.

She said a dependency on the medication would cause other difficulties that would not help in addressing the root cause of insomnia.

There are various factors that could contribute to sleeplessness including mental health disorders, she said.

“Some patients who suffer from mental health conditions such as anxiety would be kept up at night.

“The same goes to people with depression. Even though sometimes the disorder could cause excessive sleeping, it could also impair their ability to sleep,” she said when contacted. 

Dr Aznida explained that sleep deprivation would lead to worse medical conditions in both short and long terms.

Among the health conditions include hypertension, impact on blood sugar and cholesterol levels, risk of heart failure, and others.

The senior lecturer at Universiti Kebangsaan Malaysia said it is important for someone facing difficulties to sleep to practise better sleep hygiene.

This includes having a fixed bedtime, stopping coffee or alcohol intake before sleep, avoiding the use of electronic devices and increasing physical activities.

A doctor at a government hospital said the dependence on prescription medication does not come about because users want to get “high” but instead, it is consumed to address their health problems.

“The dependence does not begin with the person wanting to abuse substances. People don’t usually go for it to get ‘high’,” he said.

Malaysian Pharmacists Society president Amrahi Buang said the organisation is against the usage of drowsiness-inducing drugs to treat sleep difficulties.

He said patients need to seek professional help and advice instead of self-medicating by consuming substances such as cough syrup and antihistamine.

“If you have an insomnia issue, you should find out the root problem by consulting doctors.

“At pharmacies, we record every drug that is prescribed and we would advise the patients whether they really need the medication,” he said.

Amrahi said the bad practices of “self-prescribing” could be overcome if the public have higher health literacy.

https://www.thestar.com.my/news/nation/2023/07/03/experts-cough-syrup-not-the-cure-for-insomnia