Let’s Talk About Insomnia This National Women’s Health And Fitness Day

From essence.com

WHILE WORKING OUT IS IMPORTANT FOR YOUR MENTAL AND PHYSICAL HEALTH, GETTING A GOOD NIGHT’S REST IS, TOO

BY DOMINIQUE FLUKER · UPDATED SEPTEMBER 27, 2023

Today is National Women’s Health and Fitness Day, and instead of doling out workout tips, we’re exploring something different: sleep health and insomnia. Insomnia, unfortunately, is a common sleep disorder among Americans. With this sleep disorder, you may have trouble falling, staying, or getting quality rest. Insomnia can occur even if you have the time and the right environment to sleep well, and it can get in the way of your daily activities and may make you feel sleepy during the day. According to research, women are 40% more likely to report insomnia symptoms than men. Poor sleep can have devastating consequences on overall health, such as impaired functioning, increased risk of accidents, and even the development of psychiatric and cardiovascular disorders. However, there are breakthrough treatments that may put restful nights within reach. We spoke with Ashgan Elshinawy, D.O., who is a board-certified in Sleep Medicine, to understand insomnia’s detriments and new sleep science developments.

ESSENCE: What are some reasons people experience insomnia? 

Ashgan Elshinawy: Insomnia is the inability to initiate or stay asleep, coupled with daytime symptoms such as fatigue, daytime sleepiness, or poor concentration. Many biological factors can cause insomnia, disrupting the body’s natural sleep-wake cycle. Overactive wake signalling in the brain is one of the biological causes of insomnia – which can be stimulated by lifestyle factors like poor sleep hygiene or stress, physiological events such as menopause or pregnancy, or comorbidities like anxiety and depression. Risk factors for insomnia include age and female gender, among others.

How can it be solved? 

Insomnia can be addressed in various ways, from cognitive behavioural therapy to prescription medication. In cases where a patient struggles with a comorbidity – like anxiety or depression – it’s important to treat both entities separately, as insomnia is a distinct medical condition. The patient and their physician should determine what’s best for each patient.

Are there any natural remedies or workouts to do to prevent insomnia? 

Proper sleep hygiene, as recommended by the American Academy of Sleep Medicine (AASM), is like avoiding electronics before bed and sticking to a regular sleep schedule.  Sleep hygiene alone does not treat insomnia as a medical condition. First-line treatment for insomnia, cognitive behavioural therapy, can be effective but has limitations. Patients and physicians often determine that prescription medication is the best path forward.

How many hours of sleep should we be getting?

The CDC recommends seven or more hours of sleep for adults aged 18-60, 7-9 hours for adults aged 61-64, and 7-8 for adults aged 65+. Therefore, an average of 7.5 hours of sleep is a good goal for adults.

How can women prioritize their sleep health? 

Women are statistically more likely to experience insomnia than men are. Women can prioritise their sleep health by adhering to sleep hygiene practices, like sticking to a sleep schedule and limiting caffeine intake.  Menstruating women can track their menstrual cycle to familiarize themselves with how their cycle may impact their sleep. Women who struggle with insomnia should consult their doctor to learn which treatment approach is right for them. Like other treatments in medicine, treatment for insomnia should be individualized. 

What treatment options uniquely target one of the biological causes of insomnia?

The first-line recommended treatment for insomnia is cognitive behavioral therapy. In some cases, however, patients and physicians may determine that prescription medication is the best path forward. Currently, the most commonly prescribed class of medications for insomnia are benzodiazepines (benzos) or z-drugs, as well as sedating antidepressants. However, these medications may have safety, tolerance, and habit-forming concerns. Furthermore, some of these antidepressants are not FDA-approved or indicated for the treatment of insomnia. 

One medication that works differently than other insomnia treatment options, QUVIVIQ (daridorexant), is thought to target one of the biological causes of insomnia. QUVIVIQ, classified as a dual orexin receptor antagonist (DORA), is believed to turn down overactive wake signals and is proven to help adults with insomnia fall asleep faster and stay asleep longer. Due to the potential for decreased alertness, patients should avoid activities like driving in the morning after taking QUVIVIQ until they feel fully awake. In choosing a treatment option for insomnia, it’s important that you consult your physician to find what’s right for you.

https://www.essence.com/lifestyle/health-wellness/insomnia-national-womens-health-and-fitness-day/ 

Expert Shares The 5 Worst Foods To Eat Before Bed

From ca.finance.yahoo.com

By Amy Glover

Unfortunately, most of us in the UK don’t get enough sleep.

Between stress, tricky working hours, late-night scrolling sessions, and straight-up insomnia, there are plenty of reasons why your night-time rest might not feel as fulfilling as it should.

But Benenden Health recently shared that some foods could be to blame for your sleepless nights, too.

“If you’ve tried every sleep remedy under the sun and you’re tired of struggling to sleep through the night, it could be because you’re eating the wrong foods before bed,” nurse practitioner Cheryl Lythgoe shared.

After all, as the South Warwickshire NHS Trust points out, the later you eat, the harder your digestive system has to work while you’re sleeping. This process can disturb your Zzzs, making it hard to stay asleep.

Here, Lythgoe shares some of the worst foods for sleep – and why they’re so problematic.

1. Chocolate 

I know, I know, it’s tempting to chow down on your fave choc at night. But the pros say that the combination of sugar and caffeine (yes, there’s caffeine in chocolate – especially dark chocolate) can keep you up later than you probably want to.

2. Cheese 

No, not because it causes bad dreams – experts advise against eating the delicious dairy staple before you sleep because it contains a substance called tyramine, which helps us feel alert.

3. Spicy food 

The problem here is a chemical called capsaicin, which is where chillies gets their punchy flavour. Spice can disturb your sleep by messing up your body’s temperature regulation, so stick to the mild stuff before bed.

4. Ice cream

Or cakes, or biscuits, or gummy sweets ― basically, the problem here is sugar.

Too much of the sweet stuff can cause nighttime restlessness, and might even cause you to wake up multiple times in the wee hours.

5. Crisps 

I regret to inform you that your fave crisps more than likely have what experts would call “wayyyy too much salt.”

Salt can affect your sleep by dehydrating you. One study found that eating salty foods, such as crisps and salted nuts, before bed contributed to disrupted – or “superficial” – sleep.

Not only that, but too much salt before bed can leave you feeling groggy in the morning, too.

OK, so what should I eat? 

If you get peckish at night, Lythgoe suggests trying more natural foods.

“You may love night-time snacks like chocolate, ice cream or crisps, but they could be just the thing stopping you from getting those all-important eight hours,” she said.

“Instead, if you’ve got a bit of a sweet tooth, natural foods like cherries or bananas are excellent for promoting good sleep and should satisfy that sweet craving.”

She adds that, in general, you should also avoid eating too late at night if you can, monitor your portion sizes, and steer clear of caffeine and refined sugar before bed.

Well, it looks like I need to make some life changes...

https://ca.finance.yahoo.com/news/expert-shares-5-worst-foods-095757109.html 

Let's Try and Get Some Sleep: A Deeper Look Into Insomnia

From thetimes24-7.com

By: John Roberts

This week I want to focus on basic prevention and treatments for insomnia. If the cause of insomnia is not readily identifiable it’s helpful to keep a sleep diary for 2-4 weeks to share with your doctor. It should include sleep and wake times, naps, and actual time spent sleeping. You can download a blank sleep diary at bit.ly/3KHxjE7.

Poor sleep hygiene is one of the most common things we find when taking a sleep history or reviewing a sleep diary. Sleep hygiene is defined as “daily activities and habits that are consistent with or promote the maintenance of good quality sleep and full daytime alertness.”

When we ask patients what they do when they can’t fall asleep in a few minutes, most people answer that they continue to lie in bed and watch the clock. A key concept to remember is that the bedroom should be reserved for sleep and sex. It should not be used for watching TV, surfing the Internet, playing video games, doing work, exercising, etc. Your brain needs to be trained that when it’s in that room it should be relaxing and recharging. Your bedroom should also be cool.

If you find yourself in bed unable to fall sleep, you should get out of bed and go to another room. Engage in a low-energy activity such as reading (no electronic screens). The room should have the minimum light you need to do the activity. Do this until you become drowsy and then go back to bed. If you find you can’t sleep after 15-20 minutes, get out of bed again and repeat the process. You may have to do this numerous times. However, don’t be tempted to sleep in the following day.

It’s important to have a ritual before going to bed. This should include quiet “wind down” time for at least 30 minutes before retiring. A warm bath or shower before bedtime can be helpful for most people. A light snack may also promote drowsiness.

Having a consistent wake time is more important than a regular bedtime. This is extremely difficult for folks that may work nights Monday through Friday who are then off on the weekends. They need to try and maintain the same schedule as closely as possible and get the same total number of hours in bed that they get while working nights.

A tip for night workers is to put on dark wrap-around sunglasses before leaving the workplace and wear them until you get in a dark room at home. This helps to keep the brain’s daytime switch from being turned on and allows you to get to sleep more easily.

If you’re still having trouble sleeping, it can be helpful to meet with a therapist to discuss relaxation therapy. Prayer and meditation are also commonly used to help the brain relax. Cognitive Behavioural Therapy for Insomnia (CBTI) is very helpful for most people; you can read more here: mayocl.in/2LSrmp8.

I touched on medications last week, but I want to briefly mention drugs that frequently cause insomnia. Caffeine can stay in the system for up to eight hours so don’t consume it within eight hours of bedtime if you’re having trouble sleeping. Cold medications containing pseudoephedrine (Sudafed®) keep the brain awake. Nicotine is also a stimulant, so if you’re a smoker, you should discuss quitting with your doctor. Alcohol is the absolute last thing you want to consume if you’re having trouble with insomnia; it prevents the brain from getting into deep restful stages of sleep.

There are some natural products, particularly melatonin, that can help some people. It’s important to start at a low dose, perhaps ½ to 1 mg, and to take it in the evening since our body’s natural production starts to ramp up just after dark. Prescription sleep medications should be the absolute last resort for treating insomnia – they really don’t have a significant effect. These medications are all very addictive and may cause unwanted or dangerous side effects in some people, particularly the elderly.

An excellent resource for more information on insomnia can be found at bit.ly/39XAkPC. Sleep specialist Dr. Chris Winter spoke recently at Wabash College. I would recommend his book, “The Sleep Solution: Why Your Sleep is Broken and How to Fix It.” He also produces the podcast “Sleep Unplugged with Dr. Chris Winter” found on most podcast players.

– Dr. John Roberts is a retired member of the Franciscan Physician Network specializing in Family Medicine.

https://thetimes24-7.com/2023/09/lets-try-and-get-some-sleep-a-deeper-look-into-insomnia/ 

Can't Sleep? Specialist Reveals: A Simple Habit Might Be Your Insomnia Solution

From revyuh.com

Establishing the right bedtime routine can have a significant impact on sleep. A habit as straightforward as nightly teeth brushing can promote quicker sleep onset.

Neglecting this evening routine might not only affect your oral health but can also hinder your ability to drift off, a medical professional suggests.

Dr. David Kuhlmann, a respected sleep expert, shared these insights during an Ask Me Anything session on Reddit.

As a representative of the American Academy of Sleep Medicine (AASM), Dr. Kuhlmann emphasized the value of sleep hygiene in addressing insomnia.

                                                                                     Image Credit: Shutterstock

Answering a user’s query about the best sleep hygiene practices, Dr. Kuhlmann shared, “For me personally, the most important sleep hygiene technique that I use…. brushing my teeth.”

He also highlighted the importance of a cool, dark sleeping environment for those facing challenges in dozing off.

Responding to a query about maintaining sleep throughout the night, Dr. Kuhlmann stressed the essence of waking up rejuvenated rather than merely staying unconscious. He mentioned that medication might offer temporary relief, but isn’t a long-term solution, especially if it leads to a groggy morning or aggravates insomnia.

He pointed out factors like insomnia and obstructive sleep apnoea as common causes of disturbed sleep. Moreover, he encouraged individuals to reflect on their wake-up patterns, the time it takes to fall back asleep, and its effect on their subsequent day.

His post resonated with countless individuals, drawing numerous responses from users eager to improve their sleep.

On the topic of using a TV for background noise, Dr. Kuhlmann added, “The reason I am opposed to falling asleep with a TV is that it is a light source that requires active attention.”

For those reliant on some background noise, he proposed using a radio, given its non-intrusive nature.

“I would recommend a radio because it is not a light source and does not require active attention.”

Dr. Shalini Paruthi, another sleep aficionado, chimed in, reassuring that snoozing to TV background noise is acceptable, given the sleep is rejuvenating.

Yet, she cautioned against the blue light from TVs, phones, and tablets, explaining that it can postpone melatonin release, pushing back our sleep time.

https://www.revyuh.com/news/lifestyle/health-and-fitness/cant-sleep-sleep-specialist-reveals-a-simple-habit-might-be-your-insomnia-solution/ 

5 Ways to Sleep Better and Say Goodbye to Insomnia, According to These Countries

From greatlakesledger.com

It’s a tragedy that insomnia and lack of sleep are pretty much ubiquitous, but many people struggle with both. There are a lot of people who struggle to get a full night’s sleep for a variety of reasons, including emotional stress, physical pain, or just plain old discomfort caused by their mattress. A shocking one in three people throughout the world has reported having symptoms of insomnia, and ten percent of adult populations live with signs of a sleep problem. Let’s make sleep a priority and try something interesting and easy from different countries worldwide for your bedtime routine! 

Remember that for any health concern that you may have, a doctor is out there for you. Getting the best medical care is key!

How to Deal With Insomnia in 2023?

Having to deal with sleeplessness is a distinct issue. But making an effort to get rid of it is another. And if everything seems like it’s getting on top of you, just keep in mind that you’re not the only one. People all around the world have been struggling with insomnia for decades. 

Keeping this in mind, let’s find out what other nations’ approaches to combating insomnia may offer us!

1. Duvets and their influence in Europe

Some people in Europe don’t genuinely believe in the power of sharing, but they do believe more in the power of the duvet! It is recommended that each sleeper have their own duvet rather than sharing a single huge comforter with their sleeping companion. Because of this, there is no longer any chance that sleep will be disrupted because one individual is taking up all of the blankets. Neat!

2. Hammocks in South and Central American Countries

The back-and-forth rocking action of a hammock, which is shown to assist in inducing more profound sleep in adults and minimize the amount of time it takes to fall asleep, was the subject of a research that was published in 2011. It’s really quite remarkable!

Hammocks are popular places for the people of South and Central America to doze off while being cradled in soft fabric.

3. In China, a foot bath with hot water

Before going to bed, it is recommended that you soak your feet in a hot bath to help you relax and get a better night’s sleep, according to one style of traditional Chinese medicine. Therefore, if you want to have the most relaxing foot soak possible, you should try adding these components to your bath water:

Essential oils

Epsom salts

Herbs

Fruit peels

According to the findings of one study that was published in 2013, maintaining a lower body temperature and a higher foot temperature might assist in reducing the amount of time it takes to fall asleep.

4. Ashwagandha from India

Ashwagandha is a plant that has been used in traditional Ayurvedic treatment for hundreds of years. It is also an essential component that has been utilized in Indian culture. It is designed to assist in alleviating worry and tension, which are two of the primary causes of insomnia.

5. Babies in Scandinavia take their naps outside

According to the findings of research conducted in Finland in 2008, parents claimed that their children slept more deeply and for longer periods of time if they napped outside. That’s quite strange but definitely in a fascinating way!

https://greatlakesledger.com/2023/09/11/5-ways-to-sleep-better-and-say-goodbye-to-insomnia-according-to-these-countries/

Can Raising the Head of the Bed Beat Insomnia?

From peoplespharmacy.com

One reader found that elevating the head of the bed resulted in much better sleep patterns. It is also affordable, without side effects

Most of us have had at least a few nights with insomnia. Too many people have trouble with chronic sleeping problems. Often they rely on pills such as benzodiazepines to put them to sleep. Could they solve their problem by raising the head of the bed? This tactic really helped one reader.

Raising the Head of the Bed to Sleep Better:

Q. I’ve had trouble sleeping for decades, and I took Xanax for more than 20 years. It helped a lot, but I realized that it wasn't good for me. 

After I stopped slowly, I didn’t sleep well at all. Herbal pills helped only a little, but I figured that’s how my sleep would be from then on.

Then I read on the Internet about inclined bed therapy. I was pleased that I could try it at home for free.

When my son was visiting, he put three-inch-thick books under the legs at the head of the bed, causing the mattress to be inclined a bit. To my surprise, I slept a lot better.

I’ve since added two more inches to the incline and I’m amazed at how well I sleep. Perhaps other readers could be helped doing this.

Inclined Bed Therapy Better Known for Fighting Heartburn:

A. Thank you for bringing inclined bed therapy to our attention. Gastroenterologists have long recommended elevating the head of the bed to reduce symptoms of GERD (gastroesophageal reflux disease). A systematic review of five trials concluded, somewhat cautiously, that this is a “cheap and safe alternative to drug interventions” (BMC Family Practice, Jan. 19, 2021).  In other words, it might help, won’t hurt and shouldn’t cost too much.

Lifting the Head of the Bed May Help Sleep Apnoea:

There appears to be even less evidence for inclined bed therapy for insomnia. However, elevating the head of the bed does seem to reduce sleep apnoea (Sleep & Breathing, June 24, 2017). That might help explain why your sleep is more refreshing. And of course, the same benefits apply here as for GERD—raising the head of the bed is inexpensive and safe.

https://www.peoplespharmacy.com/articles/can-raising-the-head-of-the-bed-beat-insomnia 

7 Books for Better Sleep

From nytimes.com

We asked clinicians and researchers to share their favourite recommendations 

A good night’s sleep has become increasingly elusive for many of us — as we stay up for work, play or existential dread — and this is to our detriment. Not only do we feel the effects of poor sleep throughout the day, but research shows that chronic sleep loss has negative long-term effects on our heart health, brain function and more.

If you’re struggling with shut-eye, or you’re simply sleep-curious, reading a book is a solid place to start. “I always encourage people to learn and experiment on their own, and sometimes, a book is a great way to raise awareness,” said Jennifer Martin, a clinical psychologist and professor of medicine at the David Geffen School of Medicine at UCLA. (She also noted that you should reach out to your doctor if you’re worried about sleep.)

To help you begin, we asked sleep scientists, clinicians and researchers for their favourite recommendations.

1. ‘Why We Sleep: Unlocking the Power of Sleep and Dreams,’ by Matthew Walker

This book was recommended by several experts including Wendy M. Troxel, a clinical psychologist and sleep medicine specialist, who said it’s a good choice for “just about anyone who sleeps.” She credited its popularity to Dr. Walker’s mix of engrossing science and superb writing, saying readers will “geek out on sleep facts while reading text that sounds like poetry.”

If you have insomnia or are already “consumed by worry about the consequences of not sleeping well,” Dr. Troxel did note that the science-packed book might exacerbate those anxieties.

2. ‘The Sleep Revolution: Transforming Your Life, One Night at a Time,’ by Arianna Huffington

In “The Sleep Revolution,” Arianna Huffington, co-founder of The Huffington Post and C.E.O. of Thrive Global, explores the dangers of sleep deprivation using both research and personal experience.

Against a backdrop of what she calls our modern sleep deprivation crisis, Ms. Huffington unpacks the ways our culture devalues sleep in favour of productivity, and how we can reimagine our relationships with sleep.

Dr. Karin Johnson, a professor of neurology at UMass Chan School of Medicine-Baystate, said the book is a good example of specific ways “successful people can have difficulty with insomnia.”

3. ‘Mindfulness for Insomnia: A Four-Week Guided Program to Relax Your Body, Calm Your Mind, and Get the Sleep You Need,’ by Catherine Polan Orzech and William H. Moorcroft

Insomnia can cause people to stress about falling sleep, which can lead to even more insomnia. But mindfulness can be an effective line of defence against sleep struggles, said Jeffrey Young, an attending psychologist at the UCLA Insomnia Clinic.

He recommended “Mindfulness-Based Therapy for Insomnia,” by Dr. Jason C. Ong, a textbook that general audiences might find useful. But, for something more accessible, Dr. Young said that “Mindfulness for Insomnia” highlights many of the same concepts in a self-help format and includes a foreword from Dr. Ong.

4. ‘Sharing the Covers: Every Couple’s Guide to Better Sleep,’ by Dr. Wendy M. Troxel

Dr. Martin recommended this book by Dr. Troxel (who also provided recommendations for this list) because sleep and relationship health are often entwined.

Whether you or your partner deals with a sleeping disorder, or you simply sleep better solo, “Sharing the Covers” will give you actionable tools so you can “work together on healthier sleep,” Dr. Martin said.

5. ‘The Promise of Sleep: A Pioneer in Sleep Medicine Explores the Vital Connection Between Health, Happiness, and a Good Night’s Sleep,’ by Dr. William C. Dement

Dr. Dement delves into the significance of sleep in this oldie-but-goody, published in 1999. Dr. Angela Holliday-Bell, a sleep specialist and founder of the sleep coaching firm The Solution is Sleep, recommended it for anyone eager to grasp the relationship between sleep and overall health.

“It’s the most well-researched and thorough book on sleep that I have read to date,” Dr. Holliday-Bell said, noting that it includes first-hand accounts of Dr. Dement’s research. “You will walk away with a newfound appreciation for and understanding of sleep and its vital importance in your life.”

6. ‘Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications’ by Jade Wu

Carleara Weiss, a sleep scientist with a focus on behavioural sleep medicine and circadian rhythms, suggested this “easy-to-read” and “honest” look at insomnia.

In addition to covering frequently asked questions about the common sleep disorder, Dr. Wu, a behavioural sleep medicine specialist and researcher at Duke University School of Medicine, includes tips for specific sleep-related difficulties, such as pregnancy, menopause, depression, chronic pain and dealing with multiple sleep disorders.

7. ‘When Brains Dream: Exploring the Science and Mystery of Sleep,’ by Antonio Zadra and Robert Stickgold

Rebecca Robbins, co-author of “Sleep for Success!” and an assistant professor of medicine at Harvard Medical School, said “When Brains Dream” is a “clear, compelling and accessible” look at the mysterious world of dreams.

By blending centuries-old curiosity with modern research, the authors explore the science of dreaming and its role in things like problem-solving, emotional regulation and memory formation. The book “gives new life to the line from Shakespeare’s ‘Hamlet,’ ‘To sleep, perchance to dream,’” Dr. Robbins said.

Anna Borges is a freelance journalist and author of “The More or Less Definitive Guide to Self-Care.”

https://www.nytimes.com/2023/09/01/well/mind/sleep-books.html

Dr. Ronsisvalle: Insomnia is common. Try these 3 bits of advise for a better night's sleep

From eu.floridatoday.com

As I gradually regained consciousness in my bed, a sense of certainty told me it was nearly 6:30 a.m., the time my alarm usually sounds.

After tossing and turning a few times, I cautiously opened my eyes expecting to see the sun peeking through my bedroom window. To my surprise, the world outside remained pitch black.

Glancing at my phone, the truth struck me — it was only 2:30 a.m. Immediately, a negative thought crossed my mind: “I hope this isn’t going to be one of those nights.”  

As I laid my head back on my pillow, I began to think about some of the goals awaiting me the following morning.

Thoughts of upcoming meetings quickly shifted to some challenging situations at work.

Then, my mind wandered to a new workout routine I’m considering.

Politics, golf, my children, and even the timing of my car’s oil change flowed through my thoughts.

An hour and a half later, I was still awake in bed, thoughts racing, questioning whether sleep would return.

My hunch is, I’m not the only one who has experienced one of these nights.  

Unsurprisingly, research validates this common experience.

Roughly 30% to 50% of adults report struggling with insomnia at some point, and around 10% of the adult population suffers from chronic insomnia lasting over three months.  

Each week, my team at Livewell Behavioral Health gathers to discuss relevant matters concerning the clients that we serve every day.

When psychiatrists, clinical psychologists, mental health counsellors and marriage and family therapists pool their expertise for discussions on clinical interventions, the wealth of mutual learning is remarkable.

One of the issues we talk about often is the profound impact of sleep deprivation on mental health.

It’s pretty remarkable how often we end up talking about sleep troubles when we’re discussing clients from all walks of life and different age groups.

Without a doubt, sleep issues are linked to numerous mental health diagnoses.

For instance, individuals dealing with depression often struggle to find peaceful sleep.

Those with anxiety disorders commonly find themselves trapped in cycles of worry during the wee hours of the morning. People grappling with bipolar disorder might endure up to 48 or 72 hours without sleep.

Clearly, sleep challenges affect a substantial portion of the population and are highly connected to mental health.

So, what steps can we take when we find ourselves in a situation like the one I experienced a few nights ago, with thoughts racing in the dead of night?

1. Understand sleep hygiene

Although sleep can be difficult for many throughout life, there are simple strategies we can adopt that will allow us to take control of our sleep hygiene and pave the way for optimal rest. 

• Ensure your bedroom is both cool and dark, as sleeping in a hot environment is not conducive to a good night’s sleep.
• Reserve your bed solely for sex and sleep. While using it to wind down with reading or TV might seem relaxing, it associates your bed with stimulating activities, which can hinder relaxation.  
• Avoid caffeine after noon. Given its stimulating nature, caffeine contradicts the calmness your brain needs for quality sleep. 
• Disconnect from all screens for at least one hour before bedtime, including televisions, computers, tablets and phones. This helps create the mental and physical calm you need for good sleep, countering the overstimulation that disrupts rest. Research even suggests that glancing at your phone before bed can delay sleep by an average of 10 minutes. Also, drifting off in front of the TV isn’t any better; the light can penetrate your eyelids, exposing your brain to the overstimulating “blue light” that interferes with sleep. Consequently, falling asleep in front of a television often leads to fragmented sleep and more awakenings throughout the night.

2. Plan for sleep interruptions

As we’ve established, I’m not alone in the 2:30 a.m. wake-up call triggered by my own thoughts. Countless individuals grapple with how to react to restless sleep, spending endless hours tossing and turning in bed, consumed by worries about their inability to fall asleep.

The first strategy to combat waking up in the middle of the night is cognitive in nature. The way you talk to yourself in the early hours is incredibly important.

Let’s revisit my own experience: my initial thought focused on anxiety about being awake at that hour. 

“Well, I hope this isn’t going to be one of those nights.”

People dwelling on anxious thoughts like this initiate a process of neurological activation, ensuring their brains remain alert.

What happens next is important because anxious thoughts often lead to a chain reaction of negative thinking, intensifying neurological activity.  

“Oh my goodness, this is awful. I’m going to be so tired in the morning. I’ve got to get back to bed quickly.”

Once the cycle of anxiety-driven thoughts begin, a positive feedback loop starts, where escalating thoughts cause more anxiety, which in turn causes more negative thoughts.

With all this anxiety and brain stimulation going on, getting back to sleep quickly becomes pretty unlikely, and you might end up staying awake for quite a while.

The key lies in having a plan for managing your thought life when you find yourself up in the middle of the night. The thoughts to rehearse when you first wake up should sound like this: “Yes, it’s a bummer I’m awake, but I need to get out of bed until I feel sleepy again. Changing my environment will help me fall asleep faster.”

The tough part comes when you need to actually get out of bed. I cannot emphasize this enough: DO NOT STAY IN BED! Remaining in bed leads to more restlessness, checking the clock, and growing frustrated about not falling back asleep. This reinforces negative connections between the bed and sleep, associating it with anxiety and stress.

In short, trying to “rest” in bed is counterproductive. You need to stand up, move to another room and engage in something enjoyable that doesn’t involve a screen.

3. Address mental health problems directly

As we have already established, insomnia is a common aspect of life, but there are times when you must intervene quickly.

he clearest sign for identifying problematic sleep disturbance revolves around time and duration.

When insomnia lasts at least three days per week for three months or longer, it is termed chronic or long-term, potentially tied to an underlying mental health issue. This goes back to our clinical discussions at LiveWell.

In one of those meetings, our psychiatrist made a profound statement that has made a significant impact diagnosing insomnia within the clinical context.

Essentially, she stressed that a comprehensive understanding of any mental health concerns can’t be attained until the patient consistently achieves sufficient sleep.

Accordingly, our policy at LiveWell is to focus first on helping people develop coping skills for insomnia before heavily leaning towards long-term diagnoses.

Our clinicians frequently opt for a cautious approach when applying labels like bipolar or even generalized anxiety disorder, until they have been able to get the individual’s sleep disturbance under control.  

In simple terms: if you have been struggling with insomnia three nights a week for more than three months, seeking guidance from a competent clinician is crucial.

They can help you unravel pertinent issues and address underlying mental health concerns head-on.

An accurate diagnosis is pivotal, as it lays the groundwork for learning the coping strategies for the symptoms of anxiety disorders or major depressive disorder, one of the only paths that will allow you to find healthy functioning in your sleep life.

Once diagnosed, your clinician can develop a treatment plan that might include cognitive behavioural therapy, TMS, and symptom-targeted medication.  

Regardless of the chosen treatment path, forging a connection with behavioural health professionals who truly listen to your experience with insomnia and sensitively aid in crafting a personalized treatment plan is paramount.

https://eu.floridatoday.com/story/life/wellness/2023/08/29/try-these-3-steps-for-peaceful-nights-of-sleep-in-you-are-struggling/70411411007/