6 Simple Bedtime Rituals to Help You Beat Insomnia

From care2.com

The quality of your sleep largely depends on your daily rituals. If you’ve not been getting quality sleep lately, your rituals are partly to blame.
This is good news, since it means you have the power to improve the quality of your sleep. You don’t even have to change everything you do from dawn till dusk. Incorporating some new rituals two to three hours before bedtime can make all the difference.
Use these simple bedtime rituals to beat insomnia and sleep like a log.

1. Set a bedtime alarm.

My friends make fun of me for this, but it works.  Sleeping at drastically different times every night—including weekends—can throw your circadian rhythm out of whack and lead to insomnia.
A bedtime alarm will help you maintain a regular sleeping schedule, which will make it easier for you to fall asleep each night.

2. Take a warm shower.

Sometimes you may feel too lazy to take a shower, but it’s one of those things you have to push yourself to do. Numerous studies show that taking a shower or a relaxing bath can help you fall asleep faster.
A warm shower may also help you sleep deeply, according to this study. If you’re too unmotivated to take a bath or a shower, bathe your feet in hot water for about 30 minutes. Research shows it can also improve your sleep.

3. Do less.

Multitasking before bed is not a good idea. It will keep your mind wandering and make it harder for you to fall asleep.
Finish your tasks early, and relax in the hour leading up to bedtime. In short, avoid any activity that increases your alertness, such as watching an interesting movie or talking on the phone.

4. Wear blue light-blocking glasses.

Exposure to blue light at night reduces the production of melatonin, the sleep hormone.
Luckily, you can reduce your exposure to blue light by wearing blue blocker glasses. According to research, wearing these glasses 60 minutes before bed can prevent light-induced melatonin suppression by up to 46 percent.

5. Drink chamomile tea.

Chamomile tea has a calming effect. That’s why it has been used for many years to treat insomnia and anxiety.
The results of a study involving postnatal women showed that drinking chamomile tea before bed for two weeks improved quality of sleep and eased depression. Other studies have shown taking 270 mg of chamomile extract twice a day can help you fall asleep faster.
Lavender and lemon balm teas have also been shown to help beat insomnia.

6. Do the 4-7-8 breathing exercise.

This breathing technique is based on an ancient Indian practice called pranayama, which means regulation of breath. Doing it before bed will keep you calm and relaxed, making it easier to fall asleep.
The best part is it’s simple and only takes a few seconds to perform.

See here for how to do it...

https://www.care2.com/greenliving/6-simple-bedtime-rituals-to-help-you-beat-insomnia.html

Anxiety and stress weighing heavily at night? A new blanket might help

From health.harvard.edu

Weighted blankets have long been used for certain conditions. They may provide benefits for people with insomnia and anxiety, but research is scarce.

                                                                Image: © Eyecandy Images/Getty Images

Some people count sheep at night. You count worries. If you often find yourself lying awake at night, staring at the ceiling, you may be looking for solutions to help you get back to sleep. One new approach that doesn't involve drugs or doctors is becoming increasingly popular: weighted blankets.
These blankets look like regular blankets, but they're filled with plastic beads or pellets to make them heavier. They typically weigh from 3 pounds to upwards of 20 pounds. Companies are marketing them as a solution for insomnia as well as night-time anxiety and stress reduction. And people are buying. Sales of the blankets have surged in the past two years.

The use of weight in therapy

The idea of using weight as a calming strategy does have some basis in current medical practice.
"Weighted blankets have been around for a long time, especially for kids with autism or behavioural disturbances," says Dr. Cristina Cusin, an assistant professor of psychiatry at Harvard Medical School. "It is one of the sensory tools commonly used in psychiatric units. Patients who are in distress may choose different types of sensory activities — holding a cold object, smelling particular aromas, manipulating dough, building objects, doing arts and crafts — to try to calm down."
The blankets are supposed to work much the same way tight swaddling helps newborns feel snug and secure so they can doze off more quickly. The blanket basically simulates a comforting hug, in theory helping to calm and settle the nervous system.
Companies that sell the blankets typically recommend that you buy one that weighs approximately 10% of your body weight, which would mean a 15-pound blanket for a 150-pound person.

Weighing down anxiety

The question is, do they really work? While some people swear by these blankets, concrete evidence is unfortunately lacking. There are really no reputable scientific studies to back up the claims, says Dr. Cusin. "A randomized clinical trial to test the blankets would be very difficult," she says. A blind comparison is impossible because people can automatically tell if the blanket is heavy or not. "And it's unlikely that somebody would sponsor such a study," she adds.

Should you use a weighted blanket?

While there is no robust evidence that weighted blankets are truly effective, for most healthy adults, there are likely few risks to trying one — other than price. Most weighted blankets cost at least $100 and often more than $200.
But Dr. Cusin says that there are certain people who should not use a weighted blanket or should check with their doctors before doing so, including people with

• sleep apnea
• certain other sleep disorders
• respiratory problems or other chronic medical conditions.

Also, check in with your doctor or a trained therapist if you are interested in trying a weighted blanket for a child.
If you do decide to try a weighted blanket, be realistic about your expectations and realize that results may vary.
"Blankets may be of help for anxiety or insomnia," says Dr. Cusin. But just as swaddling works for some babies and not others, weighted blankets won't be a miracle treatment for everyone, she says.

Is there a better option?

In addition, keep in mind there may be better, evidence-based solutions out there for your sleep struggles, particularly when it comes to chronic insomnia, which is defined as having trouble falling or staying asleep for at least three nights a week for three months or more.
"For insomnia, the first-line recommendation now is a specific form of cognitive behavioural therapy (CBT) and relaxation techniques, practices that are supported by evidence from controlled trials," says Dr. Cusin.
CBT is typically administered in a four- to 10-week program that helps you make lasting changes to your sleep habits, including limiting the amount of time you spend in bed. This helps to train you to avoid being in bed unless you are sleeping. CBT can be challenging and typically works best when performed by a professional.

https://www.health.harvard.edu/newsletter_article/anxiety-and-stress-weighing-heavily-at-night-a-new-blanket-might-help

Treating insomnia improves back pain

From miragenews.com

A new analysis from the University of Sydney shows treatment for insomnia can help to reduce back pain, further enforcing the complex link between sleep and pain.

A new analysis from the University of Sydney shows treatment for insomnia can help to reduce back pain, further enforcing the complex link between sleep and pain.
Chronic low back pain is the leading cause of disability worldwide, affecting an estimated 540 million people at any one time. More than 59 percent of sufferers also experience insomnia.

The latest evidence suggests there is a two-way relationship between sleep and pain, meaning poorer sleep may lead to worse pain, and worse pain may lead to poorer sleep.

senior author Dr Milena Simic, research physiotherapist in the Faculty of Health Sciences

The study, published in Osteoarthritis and Cartilage, analysed data from 24 randomised controlled clinical trials treating sleep disorders in more than 1550 people with osteoarthritis and back or neck pain.
Results showed that in people with back pain, sleep interventions like cognitive behavioural therapy and medication improved sleep by 33 percent and improved pain by 14 percent compared to control or placebo.

“These findings highlight that we can improve sleep in people with painful conditions, and in some cases lead directly to less pain,” said Dr Simic.
“With limited effective treatment available for back pain it made sense for us to look at the impact treating insomnia could have on back pain sufferers who also often report poor quality sleep, early waking and difficulty initiating and maintaining sleep.”
Under Guidelines from the American College of Physicians the first step in treating insomnia is cognitive behavioural therapy, a type of psychotherapy based on challenging unhelpful thoughts and behaviours. If this is unsuccessful it can be combined with short term use of insomnia medication.
Based on the study results, researchers say health professionals treating back pain patients should be conscious of screening for insomnia and referring for management.

“These findings highlight the importance of not treating painful musculoskeletal conditions in isolation,” said study co-author Associate Professor Paulo Ferreira of the Faculty of Health Sciences and Charles Perkins Centre who led a 2016 study showing a link between depression and back pain.

“Depression and insomnia are both risk factors for developing low back pain, and people with depression often have poor sleep.”
“A person might see their GP or physiotherapist for back pain, but if they are not mentioning other issues such as sleep problems, anxiety or depression, we miss the potential to treat these co-existing conditions.
“This research suggests we may see even bigger improvement if we were to treat insomnia and back pain simultaneously.”
Interestingly, while low back pain improved with insomnia treatments, participants with knee osteoarthritis did not appear to experience major reductions in pain despite minor improvements in sleep.

Lead author and PhD Candidate Kevin Ho said that the findings tend to suggest that a minimum of 30 percent improvement in sleep is required to see subsequent improvements in pain and this threshold was not met in the osteoarthritis group.
The researchers’ next step is to carry out studies on combined treatments. They are also exploring the effectiveness of a fully online cognitive behaviour therapy sleep treatment for people with low back pain and insomnia symptoms.

https://www.miragenews.com/treating-insomnia-improves-back-pain/

What is the importance of sleep for an impressive personality?

From thriveglobal.com

If you are not getting enough sleep then you should get alerted. Less sleep is associated with risk factors such as obesity and high blood pressure

When talking about starting phase, not getting enough sleep often results in various sleep deprivation symptoms such as depression and thinking inability. Your sleeping habits and schedules affect your personality. There is even a detailed scientific explanation for this. There is a part in the human brain, often known as amygdala in scientific terms. This part of the brain is responsible for human emotions. When we lack sleep, even for one night, amygdala, gets impaired. This results in the inability of decision making and an inability of logical thinking. The outcome is accepting all trivial emotions and giving them a priority instead of the actual and more important situations and things, which ultimately reflects your personality.

Now the first thing to understand here is the personality definition and the various types of personality. Personality is normally defined as a sum total of an individual’s distinctive characteristics. In psychological terms, there are five types of human personality: Openness, Conscientiousness, Extraversion, Agreeableness, and Neuroticism. Different personality trait can have different importance for sleep.

Neuroticism and importance of sleep:
A night of proper sleep is though vital for each type of person, but it becomes crucial for a neurotic or a conscientious person. A neurotic person is known for his/her depressed and anxious character. They often get worried over little things. These little stress when accumulated over years, leads to a short life of a person with this personality. Perhaps, the reason can be the sleep deprivation symptoms or insomnia itself. Being the most vulnerable to insomnia, the neurotic personality is the one who needs to try to get a proper and comfortable sleep every night.

Conscientiousness and importance of sleep:
After the neurotic one, the conscientious people are the next in queue. Conscientious people are the most disciplined, dutiful and organized. But they often face lack of sleep issues. They are still less vulnerable to insomnia than the neurotic ones, because of their unique characteristic of living a planned and disciplined life. Being the most achievement focussed personality, a conscientious person is in the high risk to get depressed or stressed in case of failure which can be a cause for insomnia.

Openness and importance of sleep:
Open minded people often love adventure and are always curious about new things. They often get bored if they have nothing new to explore which can end up at anxiety and depression.

Agreeableness and importance of sleep:
Just like open-minded people, an agreeable person is also at the same risk when it comes to the vulnerability of the sleep deprivation symptoms or insomnia.

Extraversion and importance of sleep:
In this situation, an extravert or an introvert personality is on the safest side. An extraverted person likes social gatherings and communications while introvert loves peace and silence. These both kinds of personality are known for their charming attitude though being different in every way. Extravert people love to party a lot and often gets tired enough to get a night of proper sleep. Introverts though love peace and solitude, but not in a depressing way. So they are also less vulnerable to any sleep deprivation illness.

From the above discussion, it is clear that different personality traits can have a different level of sleep problems. But sleep is important for all. Whatever personality trait you have, never forget to take a cosy and comfortable sleep. Always remember that a weak and tired mind is of no use for anyone, not even for yourself. There is an importance of getting a sound sleep on your overall personality. Otherwise, no one would have recommended to sleep every night. Sleeping would have been considered time-wasting activity. But it is now a proven fact that a sleep-deprived mind is less active and more vulnerable towards diseases. Even a sleep-deprived person has a short life span as compared to an elated and an active person.

There are numerous ways to tackle your sleep issues. A person of any personality trait can get a comfortable and proper sleep with proper consultation and some basic tricks. In this machinery life, sitting in front of computers for all day long and many a time all night long even is a common habit. The worst effect is created by too much caffeine intake to ensure an active mind and then fast foods to avoid any extra waste of time. The lack of exercise and meditation is also an add on. But the point is that no one can survive like this for long. There are plenty of such tricks and hacks to get a pleasant sleep. The only aim should be to get a peaceful and stress-free mind before sleep, rest all is assured.
You must recharge your mind and your body with a proper and enough amount of comfortable sleep every night. For this, you can also change your bed style or mattresses.

https://thriveglobal.com/stories/what-is-the-importance-of-sleep-for-an-impressive-personality/

Falling Asleep to Audiobooks Is a Smart, Inoffensive Way to Combat Insomnia

From studybreaks.com

Insomnia plagues roughly 30 percent of the adult population, including college students. With class, work and social demands, it’s hard to manage time to sleep. While many people fall asleep while watching late-night television, binging the latest Netflix show or listening to white noise machines, a growing number of people choose to fall asleep listening to stories. To combat their insomnia, that is, some have turned to audiobooks.
The popularity of audiobooks has skyrocketed with the proliferation of streaming services like Audible and Overdrive, which provide sleek, modern alternatives to the old clunky system that relied on large CD sets and cassette tapes. Now, even libraries offer ways for patrons to borrow both physical copies of audiobooks and download or stream digital versions.

While many debate the benefits of listening to a story compared to reading the same story, there is no doubt that audiobooks open up the realm of multitasking to a degree that hard-copy books do not allow. Freeing your hands and eyes to focus on tasks like commuting or cleaning has been a draw for audiobook audiences in the past. But the hands-free/eyes-free audiobook lifestyle — the aural interaction of listening to a book as opposed to looking at it — also lends itself well to the process of falling asleep.
My earliest memories of falling asleep while listening to stories come from before the age of audiobook repositories like Audible. Before it was even imaginable to stream or download audio content to portable devices, there were books on tape — cassette tape. For $50, you could buy your favourite book on a series of eight cassette tapes and play them on your Walkman.

My first books on tape, however, were not professionally narrated, but rather recordings that my grandfather made of childhood classics like E.B. White’s “Charlotte’s Web,” the “Sweet Valley Kids” books or Bruce Coville’s “Goblins in the Castle.” Ever since I was 3, these stories have lulled me to sleep every night, to the point where I could recite sections of the book (usually toward the beginning of each tape) by heart; though it was often terrifying when I reached the end of a tape and the cassette player’s automatic stop mechanism kicked in with a jarring noise.

Some night-time listeners claim that tuning into an audiobook while falling asleep can “take the edge off” by distracting their minds from other usually disrupting noises or thoughts of the day. By focusing their attention on calming narration, listeners allow themselves to be lulled to sleep when they would otherwise be plagued by stress and insomnia.

Some choose to listen to brand-new stories as they fall asleep. For those using an app like Audible, there are usually features to automatically stop playback after an hour or at the end of a chapter, making it easy to pick up where your consciousness left off. These listeners have the fallback of a new story if they’re unable to fall asleep right away.

But most late-night audiobook listeners return to books they’ve read before, either beloved stories or tried-and-true passages that they’re sure will help encourage sleep. For these stories, no automatic stopping is necessary; listeners already know how the chapter or story ends, and they’ll be sure to return to the tale in the future. I’m a proponent of relying on familiar audiobooks when trying to sleep: the better you know the story you’re listening to, the easier it is let your mind wander and, eventually, drift off to sleep.

At first glance, it may seem like a slight to a story’s author or narrator to fall asleep during a performance of their work. In truth, it is often a testament to the staying power of the story. Those who listen to audiobooks while falling asleep build relationships with these stories, listening to the same ones over and over until they can quote sections verbatim, matching the intonation and delivery style of the narrator.

For most of my childhood, I could repeat large sections of “Charlotte’s Web,” especially the parts that came at the beginning of the cassette tapes (before I had a chance to fall asleep). As I grew up, “Charlotte’s Web” was replaced with books that felt more adult, though I often find myself returning to some of the children’s and young adult books I loved from my childhood. Becoming comfortable enough with a story to fall asleep to it is a statement of trust that goes beyond the relationship created between an author and traditional reader.

In addition to anecdotal evidence supporting the use of audiobooks while falling asleep, many sleep-tracking and sleep-aid apps encourage users to try audiobooks. SleepCoacher, an automated sleep-tracking system built by Brown University’s Human Computer Interaction team, suggests audiobooks as one of the many different techniques to achieve sleep perfection.
“If you’re finding it especially difficult to calm your mind at night,” claims the SleepCoacher app, “listening to an audiobook might help you sleep better. Listening to an audiobook will shift your busy mind from the stresses of tomorrow to something less emotionally-charged.”

Scientific evidence is less certain — while studies have indicated that listening to audiobooks is neurologically similar to listening to music, the impact of audiobooks on sleep, whether negative or positive, has been less certain. But finding a path to sleep that works for you is most important. So whether it’s psychosomatic or not, if listening to audiobooks helps you get to sleep, then keep doing it.

Of course there are other reasons to listen to audiobooks: exposure to more stories can expand your mind and your vocabulary; listening can allow reading to be a collaborative, social activity; and relying on ears instead of eyes certainly extends the accessibility of stories.
But if you, like many college students and adults around the world, struggle with getting the sleep you need, one big reason to turn to audiobooks may be there sleepy-time value.

https://studybreaks.com/culture/music/audiobooks-the-next-best-way-to-combat-your-insomnia/

6 Changes I Made To Hack My Insomnia For Good

From forbes.com
By Megan Bruneau

I didn't realize I had insomnia until I was in college, when a friend told me he'd "woke[n] up in the middle of the night" – and that was his whole story. I remember feeling confused – didn't everyone take hours to fall asleep, then wake up in the middle of the night six, seven, thirteen times like I did?

I've been a poor sleeper for as long as I can remember. Even in elementary school, I struggled to fall and stay asleep and had horrifying nightmares on the reg (Neurotic Meg goes waaaaay back). As a result, I've spent more than half of my life experimenting with everything from 5-HTP to Trazadone, Valerian Root to Amitryptaline, and Holy Basil to Xanax. I've done meditation retreats, participated in sleep studies, diffused lavender oils, listened to rain sounds, and repeated mantras. I've liberally drunk NyQuil without a hint of cold and eaten weed gummies that were so strong I couldn't see. And today I can finally say that, despite the occasional PMS or death-anxiety filled 5am night, my sleep has greatly improved thanks to making the following six changes:

1. I cut out cut way back on caffeine
It's okay if you resent me right now. Part of my job is telling you things you don't want to hear. But despite there being a weekly headline promoting the benefits of coffee, about 15 percent of us are known as "slow metabolizers" – meaning we don't process caffeine as quickly and are more likely to experience insomnia as a result. And no, it doesn't matter how early on in the day you consume it – unfortunately, we "slow metabolizers" are effed either way. I've since switched to decaf Americanos and Instagrammable nut-milk matcha lattes, which also provide the illusion I'm better than other people.

                               Fear not: there are things you can do to improve your sleep Pexels

2. I accepted I'm a night owl and shifted my work hours to accommodate

I tried to be a morning person once. Maybe twice (my memory is blurry because it was too early). I set an alarm, went for a run before work, and congratulated myself for being so 'Carpe diem.' This, if I recall correctly, lasted a few mornings in a row before I accepted what I've always known: I'm a night owl (which studies show is partially genetic), I hate running, and knowing I have to wake up to an alarm fills me with sleep-sabotaging anxiety. So when I began working for myself, I decided to set a "No meetings before 10am" rule. This doesn't mean I wake up at 9:45am every day – but knowing I can sleep in has alleviated said anxiety. Of course, I recognize that until we make the universal hours 10 to 6 instead of 9 to 5, not everyone has this luxury; but if you're childless and a night person like Yours Truly, consider asking your manager to work a shifted day. It's a win for them as well, as offering this flexibility helps with employee retention and productivity.

3. I learned how to keep my stress, blood sugar, and sex hormones in check
I'm not an endocrinologist, so I'm going to stay high-level here, but this one is huge: basically, several of our hormones have a major impact on our sleep (estrogen, progesterone, testosterone, cortisol, insulin, melatonin, and thyroid hormones) – and if they're out of whack, there aren't enough sheep in the dream universe to count our way to slumber. For example, being in a constant state of fight-or-flight (stress) releases cortisol that keeps us from falling and staying asleep. Or being hungry or eating too many or too few carbs can mess with our blood sugar and wake us up in the night. The key is to get to know your body and try to keep all these hormones in balance. Here are a few strategies that work for me:

- Get real about your stress levels: so many of us are stressed AF and don't even realize it. No, eye-twitching and ringing ears aren't normal. Neither is being at our boss' disposal 24/7 or "rising and grinding." Build whitespace into your calendar, learn to say "No" and ask for help, see a coach or therapist (Heyo!), and prioritize social connection. Try massage or acupuncture, and consider becoming a yogi or getting on the meditation app train (I love 'Simple Habit') – basically, anything that's going to put you into the "rest and digest" parasympathetic state. Finally, while exercise can be great for stress-management and sleep, prolonged cardio actually elevates your cortisol levels. Opt for strength training, dance, or a rec sport instead.
- Eat a blood-sugar balancing diet: blood sugar that's too high or too low will wake you up in the middle of the night. One of the easiest ways to do this is to make sure you're having carbs, protein, and fat at every meal, and that you're not going to bed too hungry or too full. Also, don't cut out carbs entirely, especially if you're a woman. They're a precursor to tryptophan and ultimately serotonin and melotonin, which help sleep onset.
- If you're experiencing other physical symptoms that suggest something is "off" (e.g. hair loss, poor concentration, irregular periods, weight gain or loss), consider getting your thyroid and sex hormones tested. Many people don't realize their insomnia is due to hormonal imbalances that usually require working with a professional to remedy.

4. I found supplements that work for me*
Given you're not me, I encourage you to do your own "me-search" on this one. However, over the years I've learned prescription sleeping pills knock me out but leave me groggier than a sleepless night (not unlike alcohol, which millions misuse as a sleep aid). So instead, I've found four supplements I rely on to mitigate insomnia:

• Basis by Elysium: I take this every day and it's definitely made my sleep deeper and less interrupted. It improves cell functioning and while clinical trials have yet to prove its impact on sleep, anecdotal support (beyond my own) indicates it improves sleep quality and duration.
• Beauty zzZz by HUM Nutrition: On nights I know I need an extra boost (certain times of the month, for example), I take one of these and it knocks me out – without the next-day grogginess of a prescription sleeping pill.
• CBD oil by CBD For Life: CBD everything is like, so hot right now. And unlike potent weed gummies (never again...), this hemp tincture def helps me quell anxiety and get some Zzz's.
• Magnesium Glycinate (I use Pure Encapsulations): This magical mineral is necessary for a number of bodily functions, a couple major sleep-related ones being stress management and muscle relaxation.

*I don't receive any compensation from these brands – they're just my favs.

5. I optimized my sleep environment
I'm still never going to be a person who sleeps on planes, WeWork couches, or girls' trips. This is because one of my hacks has been to optimize my sleep environment and basically cut off all stimuli from the outside world. For me, this means a cool, quiet, dark room and earplugs, a mouthguard, a fan, and a dark item of clothing draped over my face (I find sleep masks just give me more anxiety...anyone else?). I've also accepted this could mean I'll be single forever but hey, at least I'll be rested.
Oh, and I recommend the flux app on all your devices to minimize the melatonin-thwarting blue light. Gamechanger.

6. I let go of my belief that I need sleep to function
Okay truthfully we do need sleep to function, and chronic sleep-deprivation is linked to all sorts of problems. But as anyone who's gone to work after a sleepless night knows, we survive. Foggily and irritably, but we survive. And at 3am as your mind tells you all kinds of catastrophic stories about the world ending the next day, this can be a helpful reminder.

https://www.forbes.com/sites/meganbruneau/2019/02/02/6-changes-i-made-to-hack-my-insomnia-for-good/#40dd39523d59

6 Habits That Can Be Signs Of Undiagnosed Sleep Anxiety

From bustle.com

For some people, going to sleep happens as soon as they hit their head on the pillow. For others, it may take hours before they can doze off. Those with trouble falling asleep may struggle with relaxing each night, and some may even exhibit signs of sleep anxiety. Stress and nervousness before bed and other similar emotions may mean you have anxiety related to sleep, and pinpointing these issues can help you get to sleep earlier, as well as your overall mental state.

                                                                 Stokkete/Shutterstock

Sleep anxiety is a fear of sleep, being able to fall asleep, and being able to sleep through the night, which ends up interfering with sleep itself and can impact daily functioning.
"Sleep anxiety can be a vicious cycle, particularly for those with 'sleep-onset insomnia' (meaning those who have significant trouble falling asleep when they go to bed)," clinical psychologist Dr. Shamini Jain, tells Bustle. "For example, If you’re used to not being able to fall asleep when you go to bed, your mind may race with thoughts about not sleeping and all the things you have to do the next day, your body might get tense, and you may worry about not getting enough sleep. Paradoxically, all of these behaviours will make it more difficult for you to sleep."
Like other types of anxiety, sleep anxiety can be treated with therapy and other at-home techniques. If you suspect you may have sleep anxiety, it's best to see a medical professional. Here are six habits that can indicate you may have undiagnosed sleep anxiety.

1You Stay Up Worrying About The Future

Excessive worry or rumination at night about events that may happen in the future is considered a sign of sleep anxiety. "For example, you may worry about finances or a work situation at night while laying on your pillow," clinical psychologist Dawn M. Raffa, Ph.D, tells Bustle. "Classic 'What if?' thoughts [...] may run repeatedly in your mind with no solution." You may also have worried thoughts that are in a loop about past events which you cannot change.

2Your Heart Rate & Breathing Are Affected

Sleep anxiety can cause an elevated heart rate and breathing that is short and erratic rather than calm and rhythmic, Dr. Raffa says. "Our heart rate increases when we have worry and anxiety because we are breathing improperly," she says. "When we are anxious, we are in a state of fight or flight, so our body is gearing up to be active rather than calming down to rest." Some people may even fear that they won't be able to breathe if they fall asleep, something common in those with sleep apnea, Dr. Jain says.

3You Repeatedly Check The Clock

                                                 Nadezhda Manakhova/Shutterstock

Do you repeatedly check your phone, worrying about how late it's getting? This could be a sign of your sleep anxiety. "The more time passes, the more anxious you feel, and the more anxious you feel, the more difficult it is to fall asleep," psychologist Nicole Issa, Psy.D, tells Bustle. This can lead to worry about how late it is. "As you notice it getting later, you begin to panic because you can almost see the hours of available sleep disappearing," she says. 

4You Worry About Not Getting Enough Sleep

"This fear is at the core of sleep anxiety and drives a lot of the checking behaviours like monitoring the clock, which perpetuates difficulty sleeping and therefore sleep anxiety," Dr. Issa says. You may also worry you won't be able to function if you don't get enough sleep. "Individuals with sleep anxiety seem to have a fixed idea of how many hours of sleep they require in order to feel rested, wake up on time in the morning, and/or function during the day." she says.

5You Worry About Getting Nightmares
Those who are prone to having nightmares may find themselves fearing sleep itself and trying to avoid it. "Instead, they will stay up reading, watching TV, or will load up on caffeine so they aren’t tired," Dr. Issa says. "If you are having chronic nightmares, it is important to talk to a professional about them to treat what is causing the nightmares."

6You Think About Sleep Throughout The Day

For those with sleep anxiety, stress over sleep extends beyond the night. "It is worthwhile noting that numerous studies of people with insomnia have shown that these people also tend to think about sleep a lot more than the average population, throughout the day," psychiatrist and sleep medicine doctor Alex Dimitriu, MD, tells Bustle. "Symptoms of sleep anxiety may include a preoccupation with sleep in the form of thinking about it throughout the day."
If you engage in these habits, you may have undiagnosed sleep anxiety. Consult with your doctor to figure out how you can relax at night and get rid of sleep-related stress.

https://www.bustle.com/p/6-habits-that-can-be-signs-of-undiagnosed-sleep-anxiety-15908736

Overcome… Insomnia: advice to beat resetlessness

By Samantha Wong

The most well recognised cause of insomnia is… you guessed it, stress. Both acute insomnia, which lasts a few days, and chronic insomnia, which renders you unable to get a good night’s sleep for a month or more, are often the result of long, demanding working hours, problems at home, or quite simply an overly busy lifestyle.
Studies show that women are more likely to have insomnia than men. Older people, those in pain and people suffering from depression are also particularly susceptible.
Doctors will tell you that a great many medications can cause insomnia as a side effect. Cold medications are the most common culprits. Certain anti-depressants can also cause wakefulness if taken at night, and several of the antihypertensives (used to treat high blood pressure) can result in poor quality of sleep.

Lifestyle changes
To combat the problem, step one is to regulate your lifestyle. Our circadian rhythms vary throughout the day, causing us to feel sleepy at certain times and awake at others. Irregular habits disrupt that, so try to regulate what time you go to bed and what time you get up.
Take a look too at what you eat and drink and when. Avoid eating late at night because this will mean your body is active (busy digesting) right when you want to rest. And take care with alcohol. Although it will make you feel sleepy initially, it can lead to poor sleep quality and tiredness in the morning.
Of course, caffeine can keep you up at night, so have your last cup of coffee at 6pm or even earlier if you are sensitive to it. Substitute with natural teas – try chamomile which is commonly regarded as a mild tranquiliser or sleep inducer. Be sure to drink a glass of water right before bed, and keep a jug of fresh water on your nightstand.

Interestingly, the old wives’ tale about warm milk making you feel sleepy holds true. Milk contains tryptophan which is a precursor to serotonin, a neurotransmitter which can help with sleep.
But back to what you should and should not eat. Reduce your meat intake, eat more vegetables and clear sugar from your diet. Sugar makes adults hyper – not just kids – so sleeplessness is another good reason to cut it out.
Carbohydrates like rice and cereal will aid sleep, but if you’re after a healthy night-time snack, try cherries. They contain melatonin, a sleep-inducing hormone.

Tried and tested remedies
And what about sleeping pills? Although night sedation is very effective, the more recent medications don’t last very long and you’ll find you wake early in the morning. The older medications, like benzodiazepines and sedating antihistamines, have a risk of morning sedation or hangover. In general, you should take sleeping pills as seldom as possible and in the smallest dose that will work. Some sleeping pills are addictive and most tend to work less effectively the longer you use them.
It’s important, of course, that you’re sufficiently tired physically (not just mentally weary) to need a full night’s sleep. Insomniacs often benefit from regular exercise, which allows them to burn off excess energy.
There’s some truth too in the sedative power of counting sheep. If you find yourself unable to drop off, don’t just lie there fretting – think about something else, or get up and walk around for 10 minutes or so.

Any technique that involves creating a relaxed environment (internally as well as externally) is worth a try. Many insomniacs find meditation beneficial since it clears and quiets the mind, and helps regulate breathing and overcome stress. Alternatively, treat yourself to a massage a couple of evenings a week, sign up for a course of yoga, or book in for some reiki healing.
Whatever you do, don’t resort to watching TV in bed, or switching on your phone or computer when you wake in the night. Your gadgets will stimulate your brain and make you feel energised; they will not help you sleep. In fact, it’s a good idea to make your bedroom a tech free zone.

Bedroom makeovers
Speaking of the bedroom, invest in a quality mattress and some new pillows. Install blinds or even shutters to shut out any light from the street. Take a look at the decor too, and change things up a bit. Moving the furniture around, or giving the walls a fresh coat of paint will help create a new atmosphere which you may find is more conducive to sleep.
Better still take a look at your bedroom’s feng shui – this comprehensive ‘rule book for living’ has been around for centuries, so by following its advice, you might well find some relief.

Feng shui says that your bedroom is the space that symbolises you and affects you the most. It follows then that if the feng shui isn’t right, if the positive energy isn’t flowing, your ability to sleep will be compromised.
First step is to get your bed in the ‘command position.’ This means placing it so you can see the entry door (anyone coming in) when you are lying in bed. But don’t place your bed so that it directly faces the door, do this and you’ll be lying in the position of the dead – you’ll be ready ‘to go feet first.’ Generally speaking, when you face your bed west, you create the best conditions for a good night’s sleep.
If the bedroom is big enough, leave a space on both sides of the bed. Energy needs to flow all around you when you’re sleeping, so keep the space under your bed clutter-free too.
In terms of what you want to see in your bedroom, go with restful, earthy tones. Feng shui masters will tell you that stark white walls are too mentally stimulating. Off-white, cream and chocolate brown spaces promote peaceful vibes.

You want your bedroom to be a sanctuary, somewhere that makes you feel relaxed, somewhere you are happy to sleep in. You’re seeking harmony and balance, so be sure to nourish your senses. Play some soothing tunes, layer soft and inviting fabrics and burn sweet-smelling essential oils. Putting a few drops of lavender or rosemary essential oil on your temples and on your pillow before you go to bed can help you get a good night’s rest.

http://www.arounddb.com/around-db-articles/health-qa/overcome-insomnia-advice-to-beat-resetlessness/

Leave problem solving to working hours

From theindependent.co.zw

Many people suffer from insomnia. They find it difficult to fall asleep and stay asleep or they wake up during the night and are unable to fall asleep again. This tends to leave them feeling tired during the day.
They find this debilitating, making it difficult to summon the energy they need to be effective at work and enjoy the quality of life they would like.
However, changes in your daily routine and habits can help you overcome your insomnia, enabling you to sleep better, hence perform better during your waking hours.
Insomnia may be acute or short-term, transient, which generally lasts no more than three days, or chronic, which is longer term, occurring at least three nights a week and lasting at least three months or sometimes even years.

Causes
Insomnia is usually the result of stress or habits that disrupt sleep. Acute insomnia may be caused by stressful life events such as examinations or bad news. Transient insomnia can likewise be attributed to temporary stressful situations.
Chronic insomnia is often the result of more long-term stressful situations or habits, such as changes in the environment, unhealthy sleeping habits, other clinical disorders, and certain medications, all of which could lead to a long-term pattern of insufficient sleep.
Work pressures or concerns, pressures at school, health worries, financial worries, family concerns and other sources of worry and stress can keep your mind active when you are in bed, making it difficult to sleep.

Stressful life events or trauma, such as the loss of someone dear to you, the illness of a relative, the loss or threatened loss of your job or divorce, can all lead to insomnia.
Insomnia can also be the result of disruption of your body’s circadian rhythms, which act like a biological clock, guiding your sleep-wake cycle, metabolism and body temperature. This may be the result of, for instance, jet lag or changing work shifts.
Poor sleeping habits such as irregular bed-times, frequent naps during the day, stimulating activities before bed-time or an uncomfortable bed or sleeping environment can contribute to insomnia, so too can using your bed just before going to sleep for video games, watching television or activities on your laptop or smartphone.
Eating a lot late in the evening may make you feel uncomfortable when lying down. You may also have heartburn that keeps you awake.
Drinking coffee, tea, cola and other caffeinated drinks in the evening may stop you from falling asleep, as they are stimulants. The nicotine in tobacco products is another stimulant that can interfere with sleep.

Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.
Medical conditions that may be linked with insomnia include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux diseases, an overactive thyroid, Parkinson’s disease and Alzheimer’s disease. Anxiety disorders may also disrupt your sleep.
Sleep-related disorders, such as sleep apnoea, which causes you to stop breathing periodically during the night, and restless legs syndrome, may also interfere with or prevent your sleeping.

Overcoming insomnia
Identifying the cause of the insomnia makes it easier to overcome or treat it.
Since there is a strong association between stress and insomnia and poor sleeping habits and insomnia, learning to handle stress and adopting habits conducive to restful sleep are the first means of overcoming insomnia.
Learning to relax and put out of your mind until the next day issues that worry you or problems you would like to find a solution to should make it easier to get to sleep. Bed-time is a time for sleeping, not for problem solving. Set aside your worries in the interests of obtaining the sleep that is so important for staying healthy.
Stick to a regular bedtime routine that enables you to be in bed in time to have the sleep you need. Being in bed at about the same time every evening and rising at the same time each morning, helps your sleep routine.
Being active helps promote a good sleep. Naps can make it harder to fall asleep at night. Try to limit a nap to 30 minutes at the most, Do not sleep after 3pm.
Avoiding before bed a heavy meal, drinks with caffeine in them, alcohol and smoking may also help you have a good night’s sleep. Try not to drink too much too close to bedtime, to avoid frequent toilet visits during the night.

Treatment
Many people are able to overcome the problem of insomnia on their own. Others seek the assistance of their doctor.
A form of therapy that often helps overcome insomnia is cognitive behavioural therapy. Applied to insomnia, the therapy aims to help you control or eliminate negative thoughts that keep you awake, develop good sleeping habits and avoid habits that prevent you sleeping well.
Sometimes worrying about not getting to sleep can be the very thing that keeps you awake. Cognitive behavioural therapy helps you learn how to overcome this as well.
Other types of therapy include stimulus control therapy, which helps remove factors that interfere with sleep, and paradox therapy, whereby you are encouraged to try to stay awake rather than sleep, which may have the effect of your actually falling asleep.
Relaxation exercises before going to bed may make it easier to sleep.
There are sleeping pills the doctor can prescribe to help you sleep, if you are unable to overcome your insomnia in any other way.
Doctors do not generally recommend relying on prescription sleeping pills for more than a few weeks.
There are, however, some medicines to assist sleeping that are suitable for long-term use.
Prescription pills, like all medicines, can have side effects. These may include daytime grogginess. They can be habit forming as well.
Over-the-counter sleep medications can make you drowsy and have other side-effects. They are not intended for regular use. It is advisable to contact your doctor before taking them.

Practical tips
Some tips to make your bedtime more conducive to sleep include making the bed and the bedroom comfortable, using your bedroom primarily for sleep rather than for activities such as using your laptop and keeping the bedroom dark, quiet and at a comfortable temperature.
Try to find ways to relax. Put aside your worries and plans when you get into bed.
A warm bath before bed can be relaxing. Breathing exercises may help as well. Adopt a relaxing bedtime routine, such as reading, soft music and prayer.
Do not try too hard to sleep. The harder you try, the more awake you may become. Just relax and let sleep take over.
In the morning, do not stay in bed longer than you need to. If you feel rested, get up and start the day on a positive note.

The information in this article is provided as a public service by the Cimas iGo wellness programme, which is designed to promote good health. It is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem.

https://www.theindependent.co.zw/2019/01/25/leave-problem-solving-to-working-hours/

Five things that cause daytime drowsiness....

...and what to do about it

From phillyvoice.com

If you’ve ever woken up in the morning feeling weak, tired, or lethargic, chances are you spent the rest of your day yawning and struggling to keep your eyes open. Most of the time, the primary culprit responsible for daytime drowsiness is a simple lack of sleep. In fact, according to the U.S. Centres for Disease Control and Prevention, nearly one third of Americans suffer from sleep deprivation.
But what about those times when you’ve managed to snooze for a solid eight hours and you still feel tired upon waking up? If you get the recommended seven to nine hours of sleep per night but still feel drowsy on a regular basis, there may be other issues at play. Read on to learn about the underlying causes of chronic drowsiness and how you can put the pep back in your step.

                                                                 bruce mars/Pexels.com

1. Sleep disorders

Everything from sleep apnea to insomnia contributes to daytime drowsiness, causing sufferers to feel over-tired at all hours of the day. Some disorders, such as insomnia, are characterized by difficulty falling and/or staying asleep. Other conditions, such as periodic limb movement disorder (PLMD), can trigger disruptions in your sleep cycle, causing you to wake frequently throughout the night.
If you experience trouble sleeping and have a reduced or impaired ability to complete normal tasks as a result, or if a spouse or partner indicates that you snore loudly or seem to stop breathing while asleep, you may have a sleep disorder. Keep a sleep diary to record patterns and habits, and make an appointment with your doctor if symptoms persist.

2. Depression

Fatigue is a common symptom of depression — you will often hear sufferers of the disease talk about how hard it is to get out of bed or complete even the simplest of tasks. After studying the brains of clinically depressed patients, researchers concluded that depressed people not only have a harder time falling asleep, but they also get little or no “deep sleep,” and REM — the most restful stage in your sleep cycle — occurs earlier in the night than it should. Depression and insomnia can be treated, so it’s important to speak with your physician if you experience symptoms associated with these conditions.

3. Dehydration

Staying properly hydrated is a struggle for many people. Dehydration affects your body in many ways, and it can make you feel sluggish even after a restful night’s sleep. Keep a water bottle at your desk and carry one with you wherever you go. Be sure to also drink plenty of fluids before and after rigorous activity or a trip to the gym.

4. Drug interactions

Whether you take a prescription drug or over-the-counter medication, understanding the potential for food-drug interactions will help keep unpleasant side effects at bay. Mixing medication with alcohol can cause a significant increase in drowsiness and can put your overall health at serious risk. Before taking any drug, read up on dosage instructions, side effects, and potential risk factors to ensure you’re taking the medication properly.

5. Premenstrual Syndrome

PMS is a syndrome that affects many women and typically occurs right before or during menstruation. Melatonin, a hormone that regulates sleep, starts to decrease during the premenstrual phase of the menstrual cycle, which can make it difficult to sleep. If PMS-related fatigue becomes unmanageable, talk with your doctor about a melatonin supplement to ease symptoms.
Assessing your sleep patterns is the first step to feeling fully energized. Other factors such as diet and exercise also play a role in your overall energy levels. If you suspect you may have a sleep disorder or other condition, consult your doctor for medical advice.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information on this web site is for general information purposes only. Always seek the advice of your physician or health care provider on any matters relating to your health. 

https://www.phillyvoice.com/five-things-cause-daytime-drowsiness-059991/                                                                   

There are 5 DIFFERENT types of insomnia – we reveal the different treatments for each

From thesun.co.uk

The five different 'subtypes' differ depending on personality traits, risk for depression, brain activity, and response to treatment

INSOMNIA is the second most prevalent mental disorder in the world, affecting one in ten people globally.

If left untreated, it can lead to anxiety, depression and even heart failure.

                                                                 Canopy - Getty

As many as 16 million adults in the UK are plagued by sleepless nights.
And while some treatments work for some, they're useless for others.

Now, a new study might shed some light on the issue - after scientists at the Netherlands Institute for Neuroscience discovered there are five different types of insomnia.

Insomnia Type 1 - 'highly distressed'

People with type 1 insomnia have high levels of distress, especially negative emotions like anxiety, and low levels of happiness as well as often "feeling down or tense".
These people also had the greatest lifetime risk of depression and develop the symptoms earlier in life.
Type 1 is the most serious, and if you think you're a sufferer it's important to contact your GP.

Insomnia Type 2 - 'moderately distressed but reward-sensitive'

Type 2 is characterised by moderate levels of distress, but a person's level of happiness and experiences of pleasurable emotions tend to be relatively normal.
The scientists found that sufferers see the most improvement in their sleep symptoms after taking a drug called benzodiazepine - like Xanax or Valium.
This sub-type also responded well to a type of talk therapy called cognitive behavioural therapy.

Insomnia Type 3 - 'moderately distressed and reward-insensitive'

People with type 3 insomnia have moderate levels of distress, but low levels of happiness and reduced experiences of pleasure.
Those suffering with this type of insomnia don't see an improvement in their sleep symptoms after taking benzodiazepines.

Insomnia Type 4 - 'slightly distressed with high reactivity'

Type 4 sufferers typically show lower levels of distress, but they tend to experience long-lasting insomnia in response to a stressful life event, for example.
As with type 2, people with this sub-type of insomnia saw the most improvement in their sleep symptoms after taking benzodiazepine, but did not respond well to cognitive behavioural therapy.

Insomnia Type 5 - 'slightly distressed with low reactivity'

Type 5 is the least serious form and sufferers tend to have low levels of distress, and their sleep disorder wasn't affected by stressful life events.
It can help to follow NHS' guide to 'treating insomnia yourself' (detailed below), which includes making small lifestyle changes.

HOW TO TREAT INSOMNIA YOURSELF

If you feel you might be suffering from insomnia, you can try and treat it yourself. This can be done by making simple changes to a few of your habits.

For instance:

• TIMING: try going to bed and waking up at the same time every day, and only go to bed when you feel tired
• RELAX: try to relax at least 1 hour before bed – for example, take a bath or read a book
• ENVIRONMENT: make sure your bedroom is dark and quiet, and use thick curtains, blinds, an eye mask or ear plugs
• BED: make sure your mattress, pillows and covers are comfortable
• ACTIVE: exercising regularly during the day can also help significantly with sleepless night.

The researchers studied thousands of people who had voluntarily signed up to an online sleep registry.
First, they analysed dozen of questionnaires that over 4,000 volunteers took part in, of which more than half had been identified with "probable insomnia disorder".
However, the researchers looked beyond sleep complaints. The questionnaires measured personality traits that scientists have linked to differences in brain function and structure.
Using a method called "latent class analyses", the researchers found that the five different 'sub-types' differ depending on personality traits, risk for depression, brain activity, and response to treatment.
With that, they found that certain insomnia treatments may work best for certain sub-types.
The scientists behind the study said the discovery of the different types of insomnia could help diagnose patients and treat insomnia much faster in the future.
“There is now hope for faster discoveries,” said Dr Tessa Blanken, lead author of the study. “For comparison: progress in our understanding of dementia was propelled once we realised that there are different kinds, such as Alzheimer-, vascular-, and frontal-temporal dementia.”

https://www.thesun.co.uk/news/8225286/insomnia-5-different-types-treatments/

Insomnia treatment may help ease depression during menopause

From reuters.com

(Reuters Health) - Women going through menopause may have fewer symptoms of depression when they get treatment for insomnia than when they don’t, a recent experiment suggests.
Researchers recruited 117 menopausal women with insomnia for the study and randomly assigned them to three groups. One group received cognitive behaviour therapy (CBT). Another group received a component of CBT known as sleep restriction therapy. The third group only received education on so-called sleep hygiene, or habits that can make it easier to fall and remain asleep.

Overall, 4.3 percent of the women had moderately severe depression. Both forms of insomnia treatment helped ease depression symptoms for these women, but sleep hygiene education did not.
“We can add targeted cognitive behavioural treatment of insomnia to the current arsenal of treatments available to alleviate menopausal associated insomnia and with this treatment we have the added benefit of reductions in depressive symptoms which frequently co-occur with sleep disturbance associated with menopause,” said senior study author Christopher Drake of the Henry Ford Health System in Detroit, Michigan.

“We hope to one day show that targeting insomnia symptoms early when depression is mild or yet to develop can prevent depression from ever developing in the first place,” Drake said by email.
Women typically go through menopause between ages 45 and 55. As the ovaries curb production of the hormones oestrogen and progesterone, women can experience symptoms ranging from vaginal dryness to mood swings, joint pain and insomnia.

CBT can train people to use techniques that address the mental (or cognitive) factors associated with insomnia, such as the “racing mind,” and to overcome the worry and other negative emotions that often accompany inability to sleep. CBT can also help people with poor sleep establish a healthy bedtime routine and improve sleep patterns, previous research has found.

Sleep restriction therapy can be done on its own, or as a component of CBT for insomnia. This intervention is designed to limit how many times people awaken during the night and reduce the total amount of time spent in bed; it doesn’t aim to restrict the total amount of time people spend asleep.

Women in the study who received CBT completed six face-to-face therapy sessions with a registered nurse specializing in behavioural sleep medicine. Sleep restriction therapy was briefer, and involved two face-to-face sessions as well as three phone sessions.
The control group of patients assigned to sleep hygiene education, meanwhile, got six weekly emails with tips on how to create better night-time routines and information on the connection between sleep and a variety of health problems and lifestyle habits.

Right after insomnia treatment, women with depression who received CBT experienced moderate to large reductions in symptoms of the mood disorder, researchers report in Sleep Medicine.
Patients also reported moderate improvements in depression with sleep restriction therapy, but these effects didn’t occur until six months after treatment ended, the study also found.

One limitation of the study is that it excluded women diagnosed with major depression, so it’s not clear how well these insomnia treatments would work for these women, researchers note. Differences in the duration and form of treatment between the types of insomnia therapies tested may have also impacted the results.

Researchers also didn’t look at hot flashes - a common menopause symptom that can keep women from sleeping well - and it’s possible addressing this aspect of menopause could impact both mood and sleep, said Dr. Mary Jane Minkin, a researcher at Yale University School of Medicine in New Haven, Connecticut, who wasn’t involved in the study.

The study also didn’t examine the impact of hormone therapy, which doctors may prescribe to help ease a variety of menopause symptoms, Minkin said by email.
“Hormone therapy usually has a significant impact on sleep,” Minkin said.
“It is good to know of the benefits of CBTI for insomnia, which is always potentially a valuable adjunct,” Minkin said. “But clinicians should never forget to think about the potential role of hormone therapy.”

https://www.reuters.com/article/us-health-insomnia-depression/insomnia-treatment-may-help-ease-depression-during-menopause-idUSKCN1PC2KQ

Deep Breathing Exercises Can Help With Insomnia, According To Experts, & Here’s How To Do Them

From bustle.com

While it might be easy to take your breathing for granted (being that it’s an automatic process and all), using your breath in a deliberate way can offer up some surprising health advantages. By studying the benefits of deep breathing exercises in recent years, researchers have found that, not only can deep breathing help with a whole slew of health concerns, like anxiety, stress, and brain fog, according to Christophe Andre, writing for Scientific American, deep breathing exercises can also help with insomnia.

"Deep breathing exercises serve two purposes," Jamison Monroe, CEO and founder of the Newport Academy tells Bustle via email. "They calm the central nervous system and act as a meditation to quiet the mind. Breathing exercises calm your nervous system, preparing the body for deeper sleep."

                                                                            Andrew Zaeh for Bustle

Scientific American notes that deep breathing techniques are pivotal to mindfulness and relaxation practices. Yoga, meditation, and disciplines like tai chi hinge on the skillful use of breath to affect positive change in the mind and body. Now, modern research into the physiological effects of deep breathing show just why these ancient practices are so effective. According to a study published in the journal Frontiers in Psychiatry in December 2018, breath-focused relaxation techniques help both the brain and body relax. Specifically, by targeting the autonomic nervous system through deep breathing techniques, the study’s authors say that deep breathing can help treat insomnia and sleep issues. And deep breathing exercises may make it easier to fall back asleep if you tend to wake up during the night.

Clearly, it can be hard to sleep well when you’re stressed out. Verywell Health writes that, similar to meditation and guided imagery and progressive muscle relaxation, deep breathing may help your insomnia by easing your stress symptoms. By stimulating the parasympathetic nervous system (which promotes feelings of calm) and interrupting the fight or flight response, breath control techniques can help lessen anxious thoughts and feelings while relaxing you physically — making it easier to fall asleep and stay asleep, Harvard Health says.

So, how do you take advantage of these benefits?
"The best time of day to practice deep breathing in order to address sleep issues and insomnia would be right before bed," Monroe says. "It’s a way to train your brain to start winding down for the night. Life is hectic, and your brain isn’t just going to flip to 'sleep mode' because the clock says it’s time to go to bed."

"A simple calming breath can be very helpful in staving off insomnia," Monroe says. "Take a long, slow breath in through your nose, first filling the abdomen, then the lower lungs, then the upper chest. Hold your breath to the count of three, then exhale slowly through the mouth, emptying the breath first from the upper chest, then the lower lungs, then the abdomen. Repeat five to 10 times, or as long as you wish."
"Researchers find that a rate of six to eight breaths per minute, with a focus on the exhale, is ideal for activating the body’s relaxation response" says Monroe. "A similar practice is known as square breathing, or box breathing: Inhale for four counts, hold for four counts, exhale for four counts, hold for four counts, repeat."
There are plenty of reasons to add some kind of controlled breathing technique to your self-care routine. Whether you like deep belly breathing exercises, yoga, or meditation, there are many ways to practice deep breathing and reap its benefits. According to the American Institute of Stress, setting up a regular time to do your deep breathing exercises each day can help you stick to the practice, and get more out of it, over time. But don't stress if your relaxation practice isn't perfect — just fit it in as regularly as you can. Combined with exercise and sleep hygiene habits, deep breathing exercises can be a powerful way to help reduce insomnia, so that you can sleep better and more deeply every night.

https://www.bustle.com/p/deep-breathing-exercises-can-help-with-insomnia-according-to-experts-heres-how-to-do-them-15826460