Can't sleep, won't sleep: Overcoming insomnia

From irishexaminer.com

LACK of sleep brings with it an array of ill-effects — it’s been linked with everything from irritability, depression, and anxiety to poor memory and concentration, weight gain, obesity, and high blood pressure.
It can even lead to traffic accidents.
We’re familiar with the concept that lack of sleep is bad for us — yet research shows that just over 40% of Irish people notch up a bare six hours’ sleep or less on an average weeknight.
We continually subject ourselves to sleep deprivation, even though, according to the World Health Organisation, adults generally need between seven and nine hours’ sleep a night.
It’s a big issue, warns Peter Coss, head of the respiratory and sleep labs at St James’s Hospital in Dublin, who points to US research which found up to a third of people slept less than seven hours a night.
We’re simply not acknowledging the importance of sleep, says Dr Elaine Purcell, consultant in sleep disorder medicine in the Mater Private Hospital.
“People don’t put enough emphasis on the importance of getting enough sleep,” she says.
“In the western world today there is an epidemic of sleep deprivation across all age groups.
“This particularly worrying in children and teenagers because sleep deprivation can have a negative impact on the development of children for example, in terms of their physical growth,” says Dr Purcell, who explains that lack of sleep can disrupt a child’s production of crucial growth hormones which can seriously affect their growth.
Even though many people are conscious of the crucial role played by diet and exercise in their overall health, they will “often neglect sleep”, she says.
“We must emphasise the importance of sleep as a vital part of people’s health,” she says, adding that she believes anyone who has difficulty sleeping should discuss it with their GP.

As a nation we certainly have a problem. According to Awake, a recent RTÉ documentary on the issue, more than 40% of us notch up a bare six hours’ sleep or less on an average weeknight. Around 27% of people use alcohol to help them sleep, while 18% use sleeping tablets.
Insomnia is a particularly common problem with up to 15% of people suffering from the condition which leads to difficulty in falling asleep or staying asleep.
Meteorologist Joanna Donnelly has spoken openly about the debilitating effects of the condition while ITV political editor Tom Bradby recently took an extended break from work to address his chronic insomnia.
“Insomnia is the most common sleep disorder — research shows that it affects between 10% and 15% of people,” explains sleep physiologist Breege Leddy, manager of the sleep and clinical physiology department in the Mater Private.
Some people may be more vulnerable to insomnia as a result of genetics, family history, or the menopause, she explains.
For others, significant life events such as bereavement, illness, stress, or medication can be a factor, while insomnia can also be a problem for people who worry or ruminate excessively.
However, explains Leddy, there is hope. Cognitive behavioural therapy (which helps you understand that your thoughts and actions can affect the way you feel) has proven to be successful in treating the condition.
“It’s about changing the way people think about sleep, as well as about their behaviour and lifestyle,” she explains.
About 10% of people suffer from other sleep disturbance issues such as narcolepsy (excessive daytime sleepiness), restless legs syndrome (a strong urge to move one’s legs at night), or sleep apnea, a severe sleep disorder which occurs when a person’s breathing is interrupted during sleep. People with the condition may stop breathing repeatedly during sleep, which means the brain and the rest of the body may not get enough oxygen.
“If you’re sleeping under seven hours a night it can lead to psychological and neural deficits, but more and more people are reporting sleeping less than six hours a night,” says Coss.
“When you’re sleep deprived, your body tries to increase the drive to sleep in order to recover sleep, so you’ll be tired or sleepy, which can mean you are putting yourself at increased risk of an accident, for example, when driving.”
If you suffer from chronically insufficient sleep, you’re also at a higher risk of developing diabetes, obesity, high blood pressure, and stroke. “Irregular sleep patterns can affect mood and lead to depressive symptoms,” he says.
For those of us who don’t suffer from medical conditions like sleep apnea or narcolepsy, one of the biggest factors in achieving a good night’s rest is maintaining a good personal sleep regime.
According to Coss, what this means is we need to go to bed around the same time each night — preferably before midnight to allow for at least seven hours’ sleep — and not stay up ’til the early hours binge-watching the latest boxset.
It also means banning the TV and our beloved hand-held tech devices from the bedroom. They emit a blue light which can delay the onset of sleep.
“We are very concerned about excessive screen exposure in the lead-up to bedtime in all age groups. This delays people’s ability to fall asleep and reduces the overall amount of sleep they get because they are staying up late,” says Dr Purcell, who warns that the general advice is to shut off all screens two hours before bedtime.
In fact the American Academy of Paediatrics has identified electronic media use along with caffeine consumption as some of the main causes of sleep deprivation in teenagers. Coss advises people who have difficulty sleeping to avoid caffeine after midday.
“We need to have a national conversation about sleep and the importance of sleep — it’s seen as something that has to compete with work and social life, but we should view sleep in the same way as we do a good diet and exercise,” he says.
One of the main reasons why we’re not sleeping enough these days is that we’re ignoring the natural rhythms to which our bodies are attuned, believes Orlaith Donoghue, clinical lead for the Wellness Recovery Action Programme at St John of God’s Hospital.
“Sleep plays a major role in our health. It takes up one-third of our time,” she says, pointing out that, although many people understand why we need to sleep, nowadays they tend to ignore it.
Tempted by the many distractions and demands of modern life, we’re ignoring our body’s natural ‘off’ button, she warns.
And yes, there is a price to pay.
“The evidence is that too little sleep is associated with a decrease in concentration and creative thinking, and there’s an impact on mood — we become cranky and feel vulnerable,” she says.
“Our memory can be affected because during sleep we often process things, which helps us to remember. Therefore, when we don’t get sufficient sleep, it affects the processing of these memories and that affects our ability to recall things.”
If all of that wasn’t enough, our immune system can also be depleted by lack of sleep, says Donoghue, while our balance and co-ordination may be affected because of tired muscles.
So it’s worth paying attention to your body and getting the sleep it desperately needs.
“As a society we’re very driven,” says Donoghue. “We’re living in an age where the more you do the better you are. Therefore the more things you can say you are juggling and balancing the better,” she says, pointing out that the age-old traditions of Sunday as a rest-day for example, is almost extinct, while many people now don’t even take a lunch break.
Because so many of us keep pressing that ‘on’ button, the body can forget how the ‘off’ button works, which means we literally lose the knowledge of how to sleep. Many people are jumping into bed in fifth gear and then wondering why they cannot sleep, says Donoghue.
“It’s about forgetting how to wind down. To wind down you need to take breaks during the day. You have to be able to take rest breaks because they set the blueprint for having a good night’s sleep.”
We also need to know where we fit on the WHO-indicated range of seven to nine hours of sleep.
“Pay attention to your body. Remember, sleep is largely about habit and routine,” she says, adding that we not only need to go to bed at a regular time, but we also need to get up at the same time every morning.
“Lie-ins should not last for more than half an hour to an hour later than your normal rising time.”
And watch that caffeine intake — we’re often over-stimulated, warns Donoghue, pointing to students taking caffeine tablets and stressed employees drinking high-caffeine drinks to help them push through a long day.
Donoghue, who runs sleep workshops in the hospital, says the facilitators always ask people when is the time to start getting ready for bed.
“Most people will say about one hour before bed. However, the reality is you start getting ready for bed when you get out of bed in the morning, because you have to manage your energy, maintain your focus, and structure your day around work time, rest breaks, and physical exercise.
“Research shows that people who are rested are more productive and achieve more, not less.”

https://www.irishexaminer.com/breakingnews/lifestyle/healthandlife/cant-sleep-wont-sleep-overcoming-insomnia-844850.html

Teen night owls more prone to emotional and behavioral problems: study

From arynews.tv

HONG KONG: Adolescents who are naturally inclined to stay up late at night are more likely to suffer from insomnia as well as behavioural and emotional problems than their peers who prefer an earlier bedtime, a recent study suggests.
Researchers surveyed 4,948 secondary school students in Hong Kong, ages 12 to 18, about their sleep habits and their physical and mental health. Overall, about 23 percent had a night owl or “eveningness” circadian rhythm, or a natural tendency to be late-to-bed and late-to-rise types.
Night owls were 88 percent more likely to have emotional and behavioural problems than other teens and 25 percent more likely to have poor mental health.
Roughly half of these night owls had insomnia symptoms, especially trouble getting to sleep and staying asleep. Insomnia was independently associated with more than tripled odds of emotional, behavioural and mental health issues.
“Not getting enough sleep or having poor sleep may negatively affect one’s ability to regulate emotions and decision making, thereby contributing to the risk of developing mental health problems,” said lead study author Shirley X. Li of the University of Hong Kong.
“There is a bi-directional relationship between sleep disruption and emotional and behavioural problems,” Li said by email. Poor sleep may lead to mental health issues, and behavioural or emotional problems may also cause difficulties with sleep.
Roughly two-thirds of the teens in the study were considered “intermediate-type” sleepers, meaning their biological clocks weren’t set for an exceptionally early or late bedtime. About 9 percent of the participants were early to bed, early-to-rise types with a “morningness” circadian rhythm.
Among participants with an “eveningness” circadian rhythm, about 11 percent had difficulty falling asleep and almost 4 percent had trouble staying asleep.
A greater proportion of these night owls, 22 percent, also reported poor mental health, compared to about 15 percent of other teens, as well as emotional and behavioural problems: 38 percent versus 24 percent.
The study wasn’t a controlled experiment designed to prove whether or how sleep might cause mental health issues, nor does it explain whether or how behavioural or emotional problems might cause poor sleep.
Another limitation is that researchers relied on teens to recall and report on their sleep habits and mental health issues, which might not always be accurate, the authors note in Sleep Medicine.
Even so, the results offer fresh evidence of the relationship between short sleep duration and poor sleep quality and emotional and behavioural health in teens, said Dr. Judith Owens, director of sleep medicine at Boston Children’s Hospital and a researcher at Harvard Medical School.
“While insomnia has been clearly linked to these adverse outcomes in previous studies, this study suggests that insomnia and evening chronotype are independently associated with these outcomes,” Owens, who wasn’t involved in the study, said by email.
Parents may not be able to reset teens’ biological clocks, but they can still take steps to help their kids get a better night’s sleep, said Dr. Sujay Kansagra, director of the Duke Pediatric Neurology Sleep Medicine Program in Durham, North Carolina.
“The adolescent brain is different, and it is very normal for the teenage brain to have a delayed preference when it comes to going to bed late and waking up late,” Kansagra, who wasn’t involved in the study, said by email.
“The goal is to ensure there are not other factors that can worsen this intrinsic predisposition even further, thereby causing more sleep deprivation,” Kansagra added. “The keys are to avoid night-time light exposure, especially from electronic devices, for 30 minutes prior to bed.”

https://arynews.tv/en/teen-night-owls-more-prone-to-emotional-and-behavioral-problems-study/

Insomnia: what is it and can it be cured?

From theweek.co.uk

The Week looks at the disorder that has kept ITV News anchor Tom Bradby off work for more than a month

ITV anchorman Tom Bradby has been absent from News At Ten for more than a month as a result of “crippling insomnia”, it has emerged.Bradby, 51, has been unable to work on the live news show and may even have to miss his friend Prince Harry’s wedding, where he was expected to be a guest, The Sun reports.
An anonymous source claimed that the news man is “dealing with insomnia and is resting and having some time to recuperate” , but will be off for at least another three weeks, says the Daily Express.
Insomnia is one of the most common sleep disorders, affecting millions of people worldwide. So what are the symptoms and is there a cure?

What is insomnia?

Symptoms of insomnia include difficulty falling asleep, waking up often during the night, and waking too early. The effects of such disturbed sleeping patterns can be “devastating”, says Medical News Today.
Insomnia is something of a blanket term, and the disorder can be caused by an array of different factors.
WebMD says there are two types of insomnia. The first is primary insomnia - when a person develops sleep problems that are not directly associated with another health condition.
Secondary insomnia means that a person is having sleep problems as a result of another factor, such as a health condition (asthma, depression, arthritis or cancer have all been linked to insomnia). Some medications and recreational substances, such as alcohol, can also disrupt sleep.

How common is insomnia?

Around a third of Brits suffer from insomnia, according to The Times.
“Some doctors claim that its prevalence is becoming worse, perhaps because of the profusion of electronic devices and bright screens that we take into our bedrooms,” the newspaper says.
Around a quarter of sufferers in the UK claim to have suffered insomnia for 11 years or more, and 79% for at least two years, according to a 2012 Great British Sleep Survey. Experts believe a total of at least 200,000 working days are lost every year in the UK as a result of insomnia.

Can insomnia be cured?

The NHS recommends that people suffering insomnia follow a set of guidelines aimed at developing a healthy sleep pattern. These include going to bed at the same time every day, only going to bed when you feel tired, relaxing for at least an hour before bed, making sure your bedroom is dark and quiet, and exercising regularly during the day.
Health experts also recommend that sufferers avoid eating big meals late at night, try not to use electronic devices before sleep, and resist the urge to have naps during the day.
The NHS says people with insomnia should speak to their GP if those changes fail to lead to improved sleep pattern after a month, or if the condition “is affecting your daily life in a way that makes it hard for you to cope”.
Doctors may recommend cognitive behavioural therapy (CBT) and will only prescribe sleeping pills in extreme circumstances, as they can have serious side effects and patients can become dependent on them.

http://www.theweek.co.uk/93577/insomnia-what-is-it-and-can-it-be-cured

If Your Insomnia Makes You Feel Panicky, You're Not Alone

From greatist.com

There are few situations quite as frustrating as going through your whole day in a state of exhaustion, only to find yourself completely wide awake at bedtime—a state of affairs that gets only worse when trying to fall asleep also makes you anxious.
Anyone who has struggled to drift off knows that when you're staring at the ceiling at 2 a.m., the thoughts that pop into your head tend to be anything but rosy. You might start off considering something as innocuous as your to-do list for the next day, but even this can quickly spiral into concerns about your wildest fears, embarrassing memories that no one else possibly cares about or remembers, and terrifying hypotheticals.
Your brain doesn't care that you're safe in your bedroom under your cosiest blanket—it's busy hanging out in crisis mode over random worries in your waking life.

What's insomnia panic really like—and how normal is it?

"Generally what we see is the person attempting to go to sleep, then they begin to ruminate about what they have to do tomorrow, or what they didn't get done today," says Ginger Poag, MSW, LCSW, licensed therapist at Brentwood Wellness Counseling in Nashville, Tennessee.
"This can lead to the frantic thoughts, increased heart rate, and difficulty breathing. It's a vicious cycle—because of the rumination they don't sleep, and the lack of sleep makes everything feel worse, and then the person becomes anxious and fearful that they will not sleep another night, and then the cycle starts all over again."
Sound familiar? That lack of sleep can increase your susceptibility to anxiety, which just makes you that much more likely to struggle with the same symptoms again the next night.
According to the Sleep Health Foundation, about one in three people have at least some form of insomnia, which is defined as a regular difficulty in falling or staying asleep. Panic symptoms, like a racing heart and difficulty breathing, are a separate issue—but it's not uncommon for them to show up alongside insomnia. Panic and anxiety can be terrifying, but they're treatable, and understanding where they come from is a good first step.

Why is this even happening?

If you've got more responsibilities than you can count, you're more likely to experience panic symptoms as you attempt to juggle it all. Women are particularly susceptible.
"I often see panic issues in clients who are very strong and prone to placing a lot on their shoulders," says Kelsey M. Latimer, Ph.D., L.P., a licensed psychologist and assistant director of the Centre for Discovery. "In a sense, they are asking their minds and bodies to hold an incredible amount—without an opportunity to release it."
According to Latimer, this phenomenon is why panic and anxiety often show up when our guard is down—like when we're trying to fall asleep. "Before clients understand that, they often get scared because it seems so counterintuitive to feel panic in times of relaxation," Latimer says. "However, knowing that we can predict the panic in itself gives it less power and makes it easier to control in a healthy way."
When panic and insomnia show up together, it can be tough to define the relationship between the two. Sometimes, anxiety is part of the cause of your insomnia. Other times, anxiety and panic show up as a result of the insomnia-induced exhaustion you're feeling.

So what can you do about it?

Seeing a medical professional is an important step in feeling better, but there are also some practices you can try at home in tandem, like developing mindfulness habits.
"Panic is often based in the shame and blame of the past or worries of the future," Latimer says. "Basically, anywhere but the present moment. Simple mindfulness practices, which focus a person on the here-and-now, are incredibly effective at reducing anxiety symptoms."
Practice letting your thoughts just be, rather than engaging with them. "I suggest not fighting the thoughts, but focusing on your breathing to help centre yourself," says Robert Goldman, a New York-based psychiatrist. "Fill your belly with air, hold it for two seconds, then exhale. This is called diaphragmatic breathing and has been proven to reduce anxiety and relax you at the same time."
Also try to practice good sleep hygiene. You've heard this advice a million times before, but that's because it can really make a difference: Avoid looking at glowing screens before bed, exercise earlier in the day rather than later, and keep work assignments out of the bedroom.

Another easy trick is to keep a notebook and pen next to your bed to capture late-night thoughts. "I teach my patients to write down their thoughts or concerns as they present in their minds," says S. Frances Robbins, MSN, PMHNP, a psychiatric mental health nurse practitioner and author of The Complete Insomniac's Workshop to Restorative Sleep. "Having a place to dump their thoughts allows their brains to rest. The notepad will be there in the morning and can be reviewed then."
So the good news is that these symptoms aren't a life sentence—you can feel better with proper care. "Insomnia and anxiety are treatable; they are not a character flaw or a problem that can be ignored," Robbins says.
When you work with a doctor or therapist, you can get to the root of the issues and find a treatment method that works for you—and you'll get started on a path toward the good night's sleep you deserve.
Claire Hannum is an NYC-based writer, editor, and traveller.

https://greatist.com/live/sleep-anxiety-what-to-do

News for insomniacs: Technologies that show promise in battling the sleep deprivation epidemic

From augustafreepress.com

We have already reported on the topic of sleep deprivation and the epidemic of sleep-related problems that’s been on a rampage across the nation over the last decade or so.
We try to stay on top of things by providing updates on the state of things as often as we can. We keep track of important statistics that affect pretty much every aspect of our lives – from the productivity in the workplace to the more serious ones, like accidents related to drowsy driving.

Ominous stats
Insomnia statistics are intricate for two main reasons:

• Not all people suffering from sleep problems report it is a health issue
• The very definition of an insomniac – about 10% of all population are reported to be chronic insomniacs (three episodes a week or more) while the numbers are not as clear-cut in other groups. About a fifth of our population suffers from intermittent insomnia (three months or less).

If you cast a wider net (people with brief episodes) the numbers go as high as 35%. That’s alarmingly high. If you take a moment to let it sink in, one in three people suffer from the problem in one form or another.

Life-threatening implications
The connection between sleep deprivation and health issues is hard to directly measure. One of the implications that’s crystal-clear are the number of traffic accidents related to drowsy driving.
According to the projections and estimates by the AAAF, drowsy driving is implicated in a mind-boggling 328,000 crashes (6,400 of those had fatal outcomes).

Increasing awareness While the issue doesn’t seem to be something that can be easily fixed and calls for a long-term strategy, the good news is that the awareness of the problem is on the rise.
The stress and anxiety of fast-paced modern life only add to the problem. It’s fair to say that some of the aspects of the lifestyle caused the spike in the numbers in the first place.
It’s not realistic to expect for the life of an average person to “slow down.” But it is realistic to expect for some of the new technologies to address the problem more efficiently.
That’s what we want to talk about today.

Last year in perspective
Instead of just analysing the stats that indicate how serious the issue of sleep deprivation is, we’d like to broaden the discussion by bringing attention to some of the tech advancements that show promise.
Over the last year, we kept notes on new technologies and products in the arena. Below are four of those that we hand-picked.

Breathing regulation devices
There is a substantial body of evidence that slow breathing can help induce sleep, especially when combined with other stimuli like soothing music.
The science behind this approach is called “guided breathing,” and it’s aimed at reducing the activity of the sympathetic nervous system (the part of our brain that prepares us for physical activity).
Guided breathing shows especially promising results in those who have problems falling asleep in the first place.
This approach is rooted in the science of stress relief and lowering high blood pressure that often follows.
Up to this point, guided breathing devices were primarily aiming to lower those two (stress and blood pressure). A good example of that is the RESPeRATE.

Weighted blankets for adults The concept of weighted blankets designed to soothe an anxious mind are not new, it goes back decades.
What’s new is the fact that they used to be “localized” to therapeutical use in children with sensory disorders like ADHD. It’s only in the last few years that these products (otherwise known as sensory or gravity blankets) have entered the mainstream of battling insomnia.
The science behind them (Deep Pressure Stimulation) is, in some ways, similar to guided breathing – it’s supposed to address stress and anxiety-related sleep problems.
The jury is still out and most large-scale controlled studies available today explore the effects on children. The concept does, however, show some promising results in other age groups, too.

Innovation in pillows
A pillow used to be just about comfort. Today, it can be much more than that.
Over the last decade, companies have been experimenting with integrating sound technology into a pillow.
Today, the industry is taking even more significant steps by combining psychological and physiological aspects of sound and vibration.
To put it simply, some modern pillows not only play soothing tones to calm to mind but follow it with vibration to calm the body. You can read more about how they work and the effects of these pillows here.

Sleeping in virtual reality
We’ve saved a concept that’s most “out there” for last.
The concepts that we mentioned above are somewhat easier to wrap our minds around. It’s fair to say that virtual reality as a sleep aid sounds more exciting than a music pillow or a weighted blanket.
In reality (no pun intended), the concept is not so far-fetched.
A well-known device that uses combines soothing virtual reality with other stimuli to enhance the production of melatonin (sleep hormone) and serotonin while lowering cortisol (the stress hormone) is the Kortex made by Fisher Wallace Laboratories.
The Kortex is not a gimmick – the company behind it has an A+ rating with the Better Business Bureau and the price itself is FDA approved. Can see more about how it works on the company’s website here.

We live in exciting times The rat-race of a modern lifestyle does take a toll on our health, there’s no doubt about that.
We bring our laptops to bed and then expect quality sleep on command. Much of it ignores how our brains are “wired.”
The good news is that sleep technology is making giant leaps and we’re excited about what the future holds.
If you have experiences of your own that you’d like to share, feel free to contact us and make suggestions about products or technological advancements that we might have failed to mention.
We’re always open to reporting on exciting developments in the field.

http://augustafreepress.com/news-for-insomniacs-technologies-that-show-promise-in-battling-the-sleep-deprivation-epidemic/

5 All-Natural Sleep Remedies That Actually Work

From observer.com

According to the American Sleep Association, one in every three adults experiences occasional insomnia, while another one in 10 has chronic insomnia. While most of us crave a good night’s sleep for the short-term benefit of feeling more alert, we also realize that sleep is crucial to our health. During those nightly hours of shut-eye, our bodies experience a prolonged period of repair and renewal that can improve everything from treatment of chronic conditions to weight management.

Each person varies in their exact sleep requirements, but for most people, getting at least seven hours a night is needed for both a healthy body and a healthy mind. When we don’t sleep enough—or our quality of sleep is not optimal—our health can suffer. In fact, research has shown that regular bouts of poor sleep can shorten your expectancy and increase the risk of serious health problems like obesity, diabetes and heart disease.
But the good news is that you can take steps toward a good night’s sleep that are easy and painless. There are effective natural sleep aids that can help improve the quality and duration of your sleep, and they won’t leave you with all the unwanted side effects of conventional sleep medications. Here are the five most powerful all-natural sleep aids:

Exercise 
Even though sleep is pretty much the opposite of physical exertion, exercise conducted at the right time of day (i.e., not too close to bedtime) is one of the best things you can do to get a good night’s rest. Exercise helps regulate the body’s natural circadian rhythm, which promotes sleep. According to the National Sleep Foundation, exercise can also improve insomnia by lowering symptoms of anxiety and depression, two conditions linked to sleep disruption. Daily physical activity also helps reduce cortisol, the body’s primary stress hormone.
For some people, working out too close to bedtime can be counterproductive to falling asleep, so aim for a minimum of 30 minutes of daily exercise in the morning or afternoon.

Magnesium 
Magnesium is crucial to our health for so many reasons, including its sleep-promoting and stress-reducing abilities. It’s not surprising then that a magnesium deficiency can result in poor sleep. Research has shown that supplementing with magnesium even helps insomnia, which can be defined as a persistent problem falling and staying asleep. Taking around 400 milligrams of magnesium before bed is ideal to promote a good night’s rest. You can also add more magnesium-rich foods like spinach, pumpkin seeds, and almonds to your diet. 

Natural Sunlight 
Did you know that a lack of exposure to sunlight may be interfering with your sleep quality? Light exposure is crucial to our circadian rhythms (aka our internal clocks), which control vital biological processes including sleep. Scientific research reveals that that a lack of light in the workplace results in poorer overall sleep quality, as well as sleep disturbances, which can then have further negative effects on health.

In general, we can all benefit from daily natural light exposure—whether we exercise outdoors, eat our lunch outside, or take a walk around our office building—but if you work in an office or live in a home that blocks out light during the day, it’s especially important that you increase your exposure to sunlight.
Tryptophan foods
Tryptophan (also called L-tryptophan) is an essential amino acid the body uses to produce sleep-regulating brain transmitters known as serotonin and melatonin. Tryptophan appears to have natural sedative effects when consumed, so it can also help with achieving better sleep.
With that in mind, people associate Thanksgiving dinner with feeling sleepy for good reason; the meal’s main star, turkey, is rich in tryptophan. Other foods that have this important amino acid include chicken, yogurt, spirulina, nuts (like cashews and walnuts), and seeds (including pumpkin and sunflower).

Essential Oils
Essential oils are extracted directly from the bark, flower, fruit, leaf, seed, or root of a plant or tree. These oils are known for having a wide variety of health benefits, including sleep improvement. Many people toss and turn as a result of not doing enough to de-stress and relax before hitting the hay, but when it comes to encouraging a good night’s sleep, just smelling certain essential oils can help you wind down and rest better. In an aromatherapy essential oil diffuser, try using lavender, rose, and/or Roman chamomile oils to help you calm down and enter a deep, restorative sleep.

http://observer.com/2018/05/5-all-natural-sleep-remedies-that-actually-work/

Effective Ways to Improve Sleep and Why It Matters

From goodmenproject.com

Most people understand the basic principle regarding the role of sleep in our lives; if we don’t sleep, we don’t have the energy to function throughout the day. However, numerous individuals are unaware of just how much their sleep patterns can impact their health both mentally and physically.
Below are some helpful tips on ways to improve sleep as well as interesting facts about why sleep is so important:

How to Improve Sleep

If one is experiencing difficulty falling or staying asleep, he or she may require treatment for insomnia. This condition can be dealt with in several ways, from making simple changes to one’s environment to using doctor-recommended medications.

Making Environmental Changes

A person’s environment can have a significant effect on his or her sleeping patterns. Starting with the mattress, it’s a good idea to swap yours out after about five years or so. If currently suffering from poor sleep patterns, choose a different type of mattress from your existing one. For example, if currently sleeping on an innerspring, consider a therapeutic mattress instead. Moving onto the room itself, attempting to drift off in a cluttered, disorganized bedroom is very distracting and can interfere with a person’s ability to sleep soundly. Eliminating messy surroundings and keeping bedroom decor to a minimum are simple changes that often have very positive results.

Getting Technology Out of the Bedroom

Among other ways to improve sleep is removing televisions and computers from the bedroom. These items have a stimulating effect that can greatly interfere with a person’s ability to fall asleep. Bedrooms should be dark and quiet, and all light– whether natural or artificial– should be blocked from the room.

Temperature

It is always wise to refrain from overheating a bedroom or allowing it to get too cold, as natural changes in body temperature must occur for a person to fall asleep. Surroundings which are too hot or too cold can interfere with this process.

When to Seek Medical Advice

If making the suggested environmental changes fails to help one acquire proper sleep, he or she may need to seek treatment from a healthcare professional. Sleep studies are available to determine the exact cause of a person’s insomnia, and over-the-counter or prescription medications may be recommended as well. Anyone suffering from chronic insomnia should make an appointment with a medical professional to discuss the problem.

The Importance of Sleep

Physical Health

Obviously, getting a good night’s sleep does not prevent all diseases. However, multiple studies have found links between insufficient sleep and serious health problems, such as diabetes, heart attack, and cardiovascular disease. These problems usually occur after long-term sleep deprivation, but in some studies, pre-diabetic sugar readings were apparent after only several weeks of sleep deprivation.

Additionally, research has shown that those who acquire eight hours of sleep per night are three times less likely to get sick as those who slept for only seven hours or less.

Moodiness

Been overtired often leads to a bad temperament or mood swings. Most people are far more likely to snap at others or lose their patience if they do not get good sleep on a consistent basis.

Obesity

Getting proper rest can help individuals to maintain a healthy weight, but lack of sleep increases a person’s chance of obesity. Hormones such as cortisol and leptin regulate appetite, and during periods of sleep deprivation, these levels become imbalanced. This results in food cravings, a sluggish metabolism, and the increased storage of fat.

Mental Ability

Many people who have poor quality sleep or do not obtain enough sleep on a regular basis feel easily confused and experience what is commonly referred to as “mental fog.” Sleep loss can also result in forgetfulness, as the human brain processes and consolidates memories from the day while one is sleeping. For this reason, being deprived of sleep may result in certain memories not been correctly stored.

https://goodmenproject.com/health/effective-ways-to-improve-sleep-and-why-it-matters/

Sleep Deprivation and Stress

By Peggy Everson

Are you too busy to get a good night's sleep? Do you use your night trying to fit in jobs you didn't have time to get done through the day?
Some activities, such as working or caring for dependents, are usually classified as being unavoidable. That's because they usually are! Other activities such as socializing and entertainment, even though optional and discretionary, are still considered by most as necessary for a fulfilling life.
Sleep is often slotted into whatever time is left available after everything else has been attended to or indulged in. Are you still doing laundry at 2:00 a.m.?
However, would you prioritize sleep if you knew that it can help make you more capable of achieving your desired level of productivity? Or that it can strengthen your immune system and help prevent a slew of diseases and conditions?
Adequate sleep and healthy sleep patterns can prevent Alzheimer's Disease manifesting later in life and can assist in repairing the effects of chronic stress now.
Anyone who has lain awake after a hard day knows exactly how it feels when stress makes resting so elusive. The link between stress and sleep is very much a two-way street. While stress can make it difficult to fall asleep, sleep deprivation can largely contribute to causing stress and worsening its effects and symptoms.

Shift Work Sleep Disorder
Whether you are working as a long-haul truck driver or a college student pulling an all-nighter just to beat your assignment deadline, lack of sleep definitely takes a toll on your physical and emotional health. We're not nocturnal creatures. This is why those who are working on the night shift will often find themselves having difficulty overcoming their natural diurnal pattern and sleeping on demand. Sleep deprivation is very common among night shift workers. It has become prevalent enough for it to have an official name: 'shift work sleep disorder'.
The book titled Principles and Practice reported that night workers often have five to ten hours less sleep every week than those who are working a regular daytime schedule. Medscape Neurology and Neurosurgery reported that those people working on a night shift are at higher risk of suffering from stress. In turn, they are more prone to different kinds of stress-related health problems such as heart disease, hypertension, infertility, weakened immune system and stomach problems.

How Stress Impacts Quality of Sleep
Most people find it hard to sleep at night as they ruminate on stressful thoughts. Several scientific studies show that stress can have a huge impact on a person's quality and quantity of sleep. Individuals suffering from insomnia were found to experience a greater number of stressful events in life compared to people who were not insomniacs.
Studies also show that personal perception or appraisal of stress can either increase or reduce the tendency to suffer from insomnia. This means that even if you haven't been experiencing situations which others may consider stressful, but you perceive these things to be stressful, you will more likely to suffer from insomnia.
This reinforces the understanding that lack of sleep and stress both negatively impact the other. The bottom line is that being able to rest, or the lack of it, has a huge influence on the number of stressful events that you will likely to experience and how you well you'll be able to deal with them.

Sleep Deprivation Influences an Individual's Perception
Lack of sleep can strongly influence your perception of the events that are happening in your life. In order to support this statement, a study was conducted in which the participants were asked to take an exam that was judged to be mildly stressful. The results indicated that those participants who were sleep deprived experienced higher levels of stress while taking the exam, compared to participants who had no issues with sleeping difficulties. Other research done outside the laboratory also showed that sleep deprivation leads to psychological strain and stress.
The good news is that you don't have to be a life-long victim of sleep deprivation and stress. Make the effort to assess your lifestyle habits and make healthy changes to them. Subtle changes to behaviours and diet can provide an increase to both the amount and quality of sleep. This will lead to noticeable improvements in productivity and short and long-term health, especially relating to overcoming stress and its effects.

http://ezinearticles.com/?Sleep-Deprivation-and-Stress&id=9924598

Sleeping like a Victorian could be the cure for insomnia

The secret to waking up feeling refreshed and energised dates back to the late 19th century.

From bodyandsoul.com.au

Insomnia is literally the worst. Especially when one minute you’re peacefully sleeping and then suddenly you’re awake, going over the hundreds of little jobs you’ve been putting off for weeks. Goodbye requisite eight hours of sleep.
But apparently, instead of working out how you’re going to get all the laundry done, have time to get the dog washed and when you’ll be able to squeeze in a quick gym session, we should do what the Victorians did and embrace our disjointed sleep.

Back in the day waking up during the night was common. In fact, according to Roger Ekirch, a professor of history at Virginia Tech, in a pre-electricity world, people would go to sleep after dark for a few hours in what was called ‘first sleep’ and then wake up around midnight. They would stay awake for an hour or so, reading, writing or having some late night fun before going back to sleep. ‘Second sleep’ complete, they would wake up refreshed and ready to face another day in the factory.
The Sleep Coach, Cheryl Fingleson, says that the idea of sleeping like a Victorian has some merit.
“The Victorians got it right, have two good blocks of sleep which will be helpful to regenerate your brain and body, which is better than trying to fight to have one sleep.”
She says lying around, tossing and turning, and watching the minutes tick by actually stimulates a hormone called cortisol in our brain. This tricks us into thinking it’s time to wake up for the day, making it harder to fall back to sleep.
Instead like our Victorian forbearers, she says when we wake up at night we should “go to the toilet and then have a glass of milk or calamine tea, listen to soft music or read a boring book and then go back to sleep.”

Fingleston also has some other great tips to help you sleep better:

• Throw bath salts or Epsom salts into a warm bath, this is a great way to relax your body.
• Try a massage before bed to help work tension out of your muscles and soothe you to sleep.
• Listen to music that helps you to relax and drift off to sleep. Try the sound of waves, quiet music that you enjoy or calm talking.
• Try to face your feet south in bed. Research shows that this aligns your body with the magnetic field of the planet, bringing your own energies into harmony.
• Lie on your back and place your hand on your navel. Then make small circles in a clockwise direction as you gently glide your hand over your stomach. Continue making circles until you reach the outside of your stomach. Then reverse them until you reach your navel. Repeat process with the other hand but anti-clockwise. This process helps the digestive system and fosters deeper relaxation.
• Deep breathing is also very important as many people only use the top part of their lungs. Lie on your back, check each part of your body to see if there is tension anywhere. Inhale, first filling your lower belly, then your stomach then your chest and the top of your lungs. Hold for two seconds then exhale emptying your lungs. Repeat till you drift off.
• Make your room your oasis of calm peace. Keep mess to a minimum and no electronics.
• Eat a small low protein or high carbohydrate snack before bed such as biscuit, juice about a half hour before bed.
• Try to avoid naps during the day so you will feel sleepier by bedtime. If you absolutely have to nap, only nap for 20 minutes.
• Drink herbal tea - try chamomile, anise or fennel tea before bed to help you to relax
• Stop all screens (computer, iPad, phone or TV) at least half to one hour before bed.

https://www.bodyandsoul.com.au/health/health-advice/sleeping-like-a-victorian-could-be-the-cure-for-insomnia/news-story/29de3efc5a5af53fb809de877c807d31

Survey links insomnia to workplace incivility

From upi.com

A new study suggests that difficulty sleeping could be influenced by rude co-workers, verbal abuse or having a bad day -- and can be counteracted by doing something fun and distracting to let the issue go.A new study suggests that difficulty sleeping could be influenced by rude co-workers, verbal abuse or having a bad day -- and can be counteracted by doing something fun and distracting to let the issue go.

Workers' difficulty sleeping was linked to rude behaviour by others while on the job, including verbal abuse, according to a survey of U.S. Forest Service employees.Researchers surveyed 699 employees of the agency, asking them to rate the level of rude behaviour, the frequency of negative thoughts about work, insomnia symptoms and the ability to relax after a bad day. The findings were published Monday in the American Psychological Association's Journal of Occupational Health Psychology.

"Sleep quality is crucial because sleep plays a major role in how employees perform and behave at work," Dr. Caitlin Demsky, a researcher at Oakland University, said in a press release. "In our fast-paced, competitive professional world, it is more important than ever that workers are in the best condition to succeed, and getting a good night's sleep is key to that."
Negative work issues may also be linked to cardiovascular diseases, increased blood pressure and fatigue, according to the authors.

The researchers noted that up to 98 percent of U.S. employees have experienced uncivil behaviour in the workplace.
"Victims of incivility are more likely to decrease their work effort, organizational commitment, and the amount of time spent at work, all of which have implications for organizational performance," the researcher wrote. "Although several studies have indicated a range of negative outcomes associated with workplace incivility, much less is known regarding the mechanisms through which workplace incivility negatively influences both work and non-work outcomes. There also remains a lack of understanding regarding resources that can mitigate the harmful effects of workplace incivility."

The respondents, who averaged 49 years old, were asked about number of children under 18 living at home, hours worked weekly and frequency of alcoholic drinks. These issues have been linked with sleep issues in past research.
Among those studied, 41 percent were classified as supervisory.

In the study, they found rude or negative behaviour at work, including being judged or verbally abused, was associated with more symptoms of insomnia. But they found people who could do something to relax after recover, including yoga, music listening or walking, had better sleep.
"Incivility in the workplace takes a toll on sleep quality," Demsky said. "It does so in part by making people repeatedly think about their negative work experiences. Those who can take mental breaks from this fare better and do not lose as much sleep as those who are less capable of letting go."

https://www.upi.com/Health_News/2018/04/23/Survey-links-insomnia-to-workplace-incivility/6201524495984/
The authors also suggested that employers reduce workplace incivility.

The Relationship Between Alcohol and Insomnia

From alcoholrehabguide.org

What Is Insomnia?

Alcohol and insomnia have a complex relationship. Insomnia is a disorder that prevents someone from achieving a restful night’s sleep. This could mean that they aren’t reaching a deep level of sleep, are waking several times through the night, or can’t fall asleep to begin with. Any of these possibilities mean that when the person wakes, they aren’t feeling rested. On a day-to-day basis, this doesn’t seem like that pressing of an issue. In the long-term, however, it can be detrimental to one’s mood, energy level, physical and mental health, work performance, and quality of life.

Insomnia can be easily treated for most and, if it is caught early enough, completely avoided before any permanent damage has taken hold. Unfortunately, many attempt to use the sedative effects of alcohol to combat their insomnia through self-medication. However, alcohol can greatly complicate the issue.

Causes of Insomnia

Causes of Insomnia vary greatly from case to case, but most come down to some external stressor. Something as simple as a change in schedule that disrupts our circadian rhythms, commonly referred to as our “internal clocks,” can be the cause. Other causes can include:
     Stress

Poor sleep habits

Eating too much too late in the evening

Other mental health disorders

Medication side effects

Medical conditions

Other sleep disorders

Using caffeine, nicotine, and/or alcohol too late in the evening

How Alcohol Affects People with Insomnia

When people in America notice they’ve developed issues falling asleep, their first reaction is often to have a drink. 20% of adults in the United States will use some form of alcohol to help them fall asleep. Alcohol may help many fall asleep on occasion; however, the use of alcohol, even a single serving, will make it more difficult for someone to reach deep sleep, also known as REM sleep. Without deep sleep, our mind and body are unable to do what’s necessary to prepare for the next day.

The major issue is that people may not feel the negative effects at first. They can try it a few times and think their sleeping problems are cured. Eventually, however, they notice that they are tired when they wake up. The solution seems simple; they have another beer, another glass of wine, another shot. The more they take, the more they feel they need, and soon, they’ve built a dependency on alcohol in order to feel relaxed.

Alcohol and Insomnia Statistics

• 20% of adults in the US use alcohol to help them fall asleep.
• In 2011, it was estimated that 252.7 days are lost across the US Workforce due to the symptoms of Insomnia, every year.
• It is estimated that 30% to 35% of adults in the US deal with some kind of Insomnia symptoms.

Insomnia as a Co-Occurring Disorder

While Insomnia can lead to a dependency on alcohol, the opposite, like many mental disorders, is also true. In general, the use of alcohol can prevent someone from falling into deep sleep, which is crucial to maintaining normal brain function, physical health, and emotional well-being. The toll this takes could already cause strain to one’s life and relationships. This means that someone self-medicating spirals deeper into their dependency, turning it into a full-blown addiction faster.

Someone looking for treatment for their Insomnia, without taking their alcohol use into consideration, could make the problem worse. If they aren’t forthcoming about their dependency or possible addiction, then a doctor can’t prescribe proper treatment. This may mean they are given medication that should not be mixed with alcohol or are given poor treatment because they have given insufficient information.

Treatment for Alcohol and Insomnia

Treating a co-occurring disorder without treating someone’s alcohol dependency, and vice versa, can mean setting up a possible relapse before treatment has truly begun. Rarely is it the cravings of alcohol that drive those in recovery to relapse. It is, rather, the symptoms of withdrawal taking physical and mental toll on the person quitting that pushes them back. Insomnia is a very treatable disorder and taking the time to treat it can mean the difference between recovery and relapse.
If you or a loved one are suffering from Insomnia that you believe is tied to an alcohol use disorder, then your problem is likely more severe than you realize. Please reach out today. There is a dedicated treatment specialist waiting to help.

https://www.alcoholrehabguide.org/resources/dual-diagnosis/alcohol-and-insomnia/

7 Secrets of Women Who Beat Insomnia

From purewow.com

Let’s talk about sleep. Sweet, glorious, elusive sleep. We’re willing to bet if you clicked on this story, you’re not getting enough of it. That sucks. But luckily, you can learn from the tired folks who have come before you and conquered restless nights, using tricks like the following seven. Follow their guidance.

They Know What to Eat Before Bed Women who have perfected the art of getting enough sleep know that what you do before getting into bed is as important as what happens when the lights go off, and that includes what you eat for dinner. Instead of taking another melatonin capsule, try eating one of these six dinners, all of which utilize ingredients (like walnuts and tuna) that are scientifically proven to give you a better night’s sleep.

They Sleep with the Door Open While some sleep tricks seem a bit out there, this one’s actually backed by science. In a study published by Indoor Air: International Journal of Indoor Environment and Health, scientists observed a group of healthy young adults sleeping over a period of five nights. Those who slept with the bedroom door open reported a better and longer night’s sleep than those who slept with the door closed. Why? When you open your door, you’re providing more ventilation to the room, which might help some people drift off more easily. Opening the door also caused the temperature of the room to lower slightly, to about 67 degrees Fahrenheit—optimal for sleep. So instead of tossing and turning, crack open your bedroom door.

They Create a Routine Some nights, you’re in bed by 10 p.m. Others, you drag yourself to your room at 1 a.m. It can be tough to set a sleep routine and stick with it, but it’s super important. And yes, you should stick with your routine on the weekends. Sleeping until noon on the weekends won't actually make up for a week of bad nights. Choose a reasonable time to go to bed and wake up each night and day, and make a concerted effort to stick to your timetable. It’s worth it in the long run—we promise.

Their Rooms Are Set Up for Success The design and layout of your room can actually play a huge role in how restfully you sleep. Maybe, for example, your sheets are making you too hot. That polyester or jersey cotton blend might look and feel nice, but you’re actually trapping in heat, which might make it harder for you to sleep comfortably. Try an organic percale sheet set that will keep you cool overnight. Here, seven other ways your room might be messing with your sleep.

They Know Their ‘Sleep Opportunity’You’ve probably said the following upon waking up after a less-than-restful night’s sleep: “Don’t worry, body. Tonight, I promise to get eight hours of sleep.” But according to Matthew Walker, director of UC Berkeley’s Sleep and Neuroimaging Lab and author of Why We Sleep, unless you plot out your sleep opportunity, you’ll never log the hours of shut-eye you actually need. According to Walker, the secret to a good night’s sleep is calculating the number of hours of sleep, plus the number of hours you know you’ll need to fall asleep. (That’s your sleep opportunity.) For example, if you know you need eight hours in order to be productive the next day, but you also need 30 minutes to read in bed and 30 minutes to fall asleep and you always wake up 15 minutes before your alarm, you actually need to get in bed nine hours and 15 minutes before you get up. (This means a 10:15 p.m. bedtime versus 11:30 p.m.) Do the math and get ready to have your most restful sleep in months.

They Don’t Hit Snooze In the moment, giving yourself nine extra minutes of shut-eye seems nothing short of blissful, but in reality, every time you hit snooze and drift back to sleep, you start a new sleep cycle that will be interrupted in a few minutes anyway. Since that cycle will end before it’s truly finished, chances are you’ll feel even more tired when you wake up for good. It’ll take some getting used to, but training yourself to actually get up when your alarm goes off is so worth it.

They Know What to Do When They Can’t Sleep To be honest, even if you follow all of these tips, there might still be some nights when you wake up inexplicably in the middle of the night. When that happens, know how to get back to sleep without disturbing yourself too much. Here are a few tricks to try: First, visualize your childhood home. When you’re not thinking about the stresses of the day (or not being able to sleep), you’ll drift off faster. Next, set your thermostat between 65 and 68 degrees. That’s the sweet spot for a good night’s rest, according to science. And finally, turn off your phone and computer. We promise, there’s nothing happening on Instagram at 1 a.m.

https://www.purewow.com/wellness/how-to-beat-insomnia

Help for when you're wide-eyed at 3 a.m.

From medicalxpress.com

(HealthDay)—Something like this has happened to most of us: You wake up, wide awake, only to discover that it's 3 a.m. Suddenly your mind fills with worry about how hard tomorrow will be if you don't get more sleep. The problem is, you toss and turn and can't get back to sleep.
What to do?
First, don't keep your eyes trained on the clock. That just adds to your distress.
Instead, clear your mind and relax your body. Tighten a muscle for a few seconds and then release. One by one, try this with a few muscle groups—your feet, legs, stomach, for instance. Focus on how relaxed your body is becoming.
If you're still awake a few minutes later, though, get up and out of bed. In fact, leave the bedroom. Go to another room to listen to soothing music or read a boring book—not a heart-racing thriller. If you start to feel drowsy, return to bed.
If not, be productive and do a chore you've been putting off. You might feel tired later on, but you'll have a sense of accomplishment about completing the task.
One night of disrupted sleep is not uncommon—it's something most everyone has experienced. But if insomnia becomes a pattern, it's time to correct lifestyle habits.
Are you drinking too much caffeine? Using electronics too late into the evening? Exercising too close to bedtime?
Restricting late-in-the-day caffeine and tech usage should help. But don't stop exercising—just do it earlier in the day.
It's also possible that an underlying health issue is playing a role in your sleep issue. For instance, sleep apnea, reflux or pain from a chronic condition can make it hard to fall sleep or wake you up in the middle of the night. Talk to your doctor about steps to better control your health and get the sleep you need.
If you have a clean bill of health and are still plagued by insomnia, consider cognitive behavioural therapy to change negative thoughts about sleep and relax your mind. Some therapists, as well as online programs, offer short-term versions of this therapy designed specifically for insomnia.

https://medicalxpress.com/news/2018-04-youre-wide-eyed.html