Insomnia: Six Ways To Help You Sleep Better

From republicworld.com/lifestyle

Most people in the world suffer from insomnia in some form or the other. This is more often than not because of a hectic lifestyle and rise in technology. A few of the most common insomnia reasons have been excess workload, irregular eating habits, stress, and depression. If you are an insomniac, it may even affect your work as you may see a fall in performance or memory.

Here, we bring to you 6 insomnia remedies that may help: 

Restricting your mid-day naps 

Do not compromise on your sound sleep. Instead, try to maintain a set pattern for your sleeping habits. While taking naps appears to be a great way to make up for your sleep, it may also be a reason for insomnia. Keeping a set routine for your sleeping hours at night will program your body to sleep better and wake up fresh.

Tiring yourself out

Regular exercise may improve the quality and duration of sleep. Cardio exercises such as swimming, cycling, and walking will help you get better sleep. Even bodyweight exercises like pushups, squats and lunges can sufficiently tire you out. But make sure you don’t go to bed right after exercising. Try and exercise three hours before going to bed.

But, not stressing too much

Stress is a major factor due to which people suffer from lack of sleep. Stress can be induced with a hectic work schedule or at times just with overthinking about everything. There are several ways to reduce stress such as meditation, yoga, and breathing exercises. These will help relax the mind and body and make you calm and help you stay focused.

Keeping your food and drink at bay before going to sleep

Eating and drinking right before going to bed might have side-effects such as acidity and constipation. This may lead to a disturbance in your sleep at night. Make sure you have your dinner at least an hour before your bedtime. Drinking a lot of water may overfill your bladder which may again lead to waking up at odd hours through the night.

The environment you sleep in

Setting an environment is everything! Sleeping in an uncomfortable position leads to problems. Make sure you rest on a bed that is not too soft nor too hard, as that may also lead to back problems. Make sure you sleep in a quiet and a normal temperature room. You may even light a few scented candles and that will make you sleep better.

Avoiding excess caffeine

Caffeine’s effects can last for several hours, possibly for an entire day and so it has significant chances of affecting your sleep. Not only can caffeine cause sleep initiation difficulties, but also frequent awakenings. Hence, avoid having coffee 5 hours before your bedtime. You can instead have a glass of hot water - which may have a similar effect as caffeine, but will not keep you up until late into the night.

These are a few simple ways to beat insomnia.

https://www.republicworld.com/lifestyle/health/insomnia-six-ways-to-help-you-sleep-better-causes-hacks-and-more

Do Weighted Blankets Really Work? We Investigated

From parade.com

Could a weighted blanket be a cure for your anxiety and insomnia? You might think so if you’ve heard the hype. Getting enough sleep is a challenge for many people, so it’s natural that we all seize on any hope for better ZZZs.
The magic some weighted blanket converts rave about is in the feeling of light pressure against the body—to many of us, that feels good. This is why, for example, babies tend to sleep better when they are swaddled, or why many people like being under a blanket when watching television or reading—not to mention sleeping.

“Weighted blankets are popular because lying under them provides pressure that can feel very calming,” said Lynelle Schneeberg, Psy.D., a sleep psychologist and author of Become Your Child’s Sleep Coach: The Bedtime Doctor’s 5-Step Guide, Ages 3-10. “Many people do like the feeling of pressure against their body and do find this pressure to be quite relaxing.” 

                                                                          (iStock photo)

Weighted blankets are often targeted to children with special needs, especially those with attention deficit hyperactivity disorder (ADHD) or children who are on the autism spectrum. 
“These blankets are usually targeted to adults with insomnia, who hope that these blankets will improve their sleep. They are also targeted to adults with anxiety, post-traumatic stress disorder (PTSD), or dementia,” Schneeberg said.

Nowadays, you may notice weighted blankets popping up all over the place. I had the chance to test out the Tranquility weighted blanket, sold at Target, and was comfortably zonked out for hours under the plush pressure. That said, I slept that night in my chilly basement in the middle of summer, so I really think you need to be in a cooled room to sleep comfortably. After doing a little research online, I found that many weight blanket manufacturers including Tranquility offer blankets that promise to balance the temperature so you can sleep in a cosy cocoon any time of year. Other than getting a workout in while folding the blanket, I can see what all the buzz is about and will be trying it again when the nights get cooler.

Do Weighted Blankets Work?

I slept well with the blanket, but was it just a coincidence or is there truth to the claims? 
Actually, there is not a lot of research proving that weighted blankets actually improve sleep, Schneeberg explains. The strongest studies are those that incorporate a control group to objectively gauge results, and those that are replicated by other researchers—not the case for evaluating weighted blankets, specifically. So the rave results are mostly in the form of personal stories. You know, the “I tried a weighted blanket and slept like a log … you should try one, too!” types of anecdotes. 
Objective scientific data is lacking on the effects of weighted blankets or their effectiveness in treating sleep disorders such as insomnia, says Donna Arand, Ph.D., president of the Society of Behavioural Sleep Medicine.

“There are numerous anecdotal reports about the benefits of weighted blankets but no objective scientific data,” Arand notes. 
A 2006 report on 32 adults found that 63 percent had reduced anxiety when using a 30-pound blanket, and 78 percent preferred the blanket because it was calming. Studies published more recently found that people wearing weighted vests had reduced sympathetic arousal after a short period of time, showing that the vest may lower our fight-or-flight response.

Weighted blankets aren’t right for everyone. First, they can cause you to get hot while you sleep, which can further disrupt your rest. They are also pricey, for the most part. If you’re a weighted blanket addict who has to travel, lugging it can be challenging (and also expensive). Though they don’t help some people, others can wind up having a hard time falling asleep without the blanket, Schneeberg says.

And adults with respiratory, circulatory or temperature-regulation problems are not good candidates, she says. A Harvard doctor blogged that anyone with sleep apnea, specifically, should not use one.

Why Are Weighted Blankets So Popular?

Lately, weighted blankets are being marketed to the general public. In fact, they are starting to pop up in stores everywhere.
“I definitely think that more people in general are using them. There have been so many crowdfunding campaigns for these types of blankets and the general public is now very familiar with them,” Schneeberg noted. 
Testimonials and marketing efforts about the advantages of weighted blankets have increased their use among individuals without special conditions or needs, Arand said.

“The current interest in weighted blankets may reflect a fashion trend or fad but it will take more time to see if interest persists and more research to determine if there are real sleep benefits associated with using a weighted blanket,” she said.
“I know two 29-year-old  female patients who bought weighted blankets because their friends recommended them, and both ladies reported they slept better with the blanket and preferred them,” Arand added. “One reported that her sleep was much less disturbed by her bed partner’s movements. However, both also said the blankets were too hot to use in the summer.”

Tips on Using a Weighted Blanket

Thinking of trying a weighted blanket for anxiety and insomnia? Here are a few things to keep in mind:

Pick the right weight.

A weighted blanket should weigh about 10 percent of the person’s body weight. For example, a 150-pound person would use a 15-pound blanket, Schneeberg says. Some experts say to stick to around 12 or 15 percent of your weight. 
“It is often a good idea for a person who is considering purchasing one to try sleeping under a pile of blankets or quilts first to make sure they like the sensation,” she adds.
Look for a blanket that’s constructed to evenly distribute weight, such as one with separate compartments so weighted components cannot shift completely to one side. It’s good if the blanket gives pressure fluctuations following minor movements, because it can produce a stroking-like effect that can feel comforting, says Gaby Badre, Ph.d., a sleep specialist practicing in London.

Consider cleaning. 

It’s useful to choose a blanket with a washable cover because the blanket itself is usually not washable, Schneeberg says. In other words, if the blanket is for someone prone to messes—your child, or even a grown adult like me who manages to spill everything the moment I get comfortable on the couch—invest in a washable cover.

Talk to your doctor. 

Weighted blankets are not recommended for very young children because they can be too heavy. “If a parent does want to try one for their child, it is important to make sure the proper weight is being used and to check with their child’s paediatrician before using one,” Schneeberg says.
Check to see if your child can cover and uncover him or herself at night, and lift it should the blanket fall off the bed. “If a child cannot do this independently, a parent will have to come back to the child’s bedroom at night to do this,” she says. 

Skip the weight. 

Give the blanket a try for four to five days before considering using a different weight, or discontinuing use, Badre says.
Like the idea of light pressure for your child but don’t think a weighted blanket is the right fit? Stretchy bed wraps are a good alternative, Schneeberg says. They fit over the entire mattress like a sock, providing pressure from compression instead of weight. The wraps are easy to wash and transport, and can keep the child from rolling out of bed.

https://parade.com/920113/kristenfischer/weighted-blankets-anxiety-insomnia/

Your weekend lie-in could be causing insomnia - and what you need to do to stop it

From mirror.co.uk

At the end of a busy week, the one thing most of us look forward to a lie in on Saturday morning.
This seems like an even better treat if you suffer from insomnia.

But an expert has warned that your weekend lie-in could be CAUSING your insomnia and not helping you catch up on sleep.
Dr Shelby Harris, a sleep expert and psychologist, told Radio 4's Women's Hour: "If you wake early, then try to do something with that that rather than lying in bed awake until later.
"If you're lying in bed, awake, then it could lead to you developing insomnia.

"Tossing and turning will worsen your sleep in the long-term. You should get up at your normal time and get into a good sleep schedule."

Insomnia is more likely to affect women than men - with hormones, stress and struggling to get the work/life balance right the worst culprits.
Having children and having problems getting back into a regular sleep pattern as youngsters grow up also affects women more than their partners.
Dr Harris insists getting a good night's kip is all about developing a good sleep schedule.
And that involves a lot more than just going to bed at the same time every night.

    Women are more likely to suffer from insomnia than men (Image: Getty Images/iStockphoto)

Exercise can be key to make sure you get enough shut eye - but it needs to be done at the right time.
Dr Harris said: "Twenty minutes of exercise, four to six hours before bed means your body will be warm but you need time to cool off.
"Don't exercise before bed, even if you want to tire yourself out."

Steering clear of booze before bed is also a must if you want to get a decent night of quality sleep.
Dr Harris said: "You will fall asleep quicker but the quality of your sleep will be much worse and you'll wake up feeling groggy in the morning

Snoring partners can also massively hinder sleep, and Dr Harris says there is nothing wrong with sleeping in separate rooms - but only if you've tried every other avenue. And rather than reaching for sleep medication straight away, Dr Harris strongly recommends trying cognitive behavioural therapy first.
This can focus on finding out what's causing the insomnia in the first place and coming up with skills to calm the mind and manage stress.
She said: "There is a place for sleep medication but only if you're not responding to other treatment, like CBT."
And making sure your bedroom is the perfect environment for sleep is key.

Dr Harris said: "It should be like a pretty cave - quiet, dark and cool."
Even if your room isn't quite, Dr Harris recommends investing in a white noise machine or downloading an app for your phone to drown out background sounds.
She added: "Foam ear plugs aren't great, try silocone, and get light blocking shades.

"Make sure your room is cool, the cooler the better, and if your feet get cold - put some socks on.
"Your body temperature should be dropping for a decent night's sleep."

And Dr Harris's final piece of advice to ensure you get a good night's sleep - no screens for an hour before bedtime.
She said: "Your brain thinks the blue screen is the sun and that gets rid of your sleep hormone.
"Switch all screens off 60 minutes before bed, including the TV, read a book or listen to the radio."

https://www.mirror.co.uk/news/uk-news/your-weekend-lie-could-causing-19171995

5 Ways to Fall Asleep, Beat Insomnia and Boost Creativity

From innovationexcellence.com/blog

In an always-on culture sleep has become a luxury. Yet, Alzheimer’s, shortened lifespan, and poor brain function have all be attributed to poor sleep habits. Here’s how you can change that.

We live in an always-on world–hyperconnected, overloaded with information, and addicted to our screens, especially the smartphone soulmates that are constantly begging for our attention. We can joke about the many aberrant behaviours this causes, such as walking headlong into doors, walls, and each other, but where this behaviour takes its greatest toll is on our sleep.

According to sleep.org, “71 percent of people sleep either holding their smartphone, having it in bed with them, or having it on their nightstand.”

In a study I and my co-author, Dan Keldsen, did for The Gen Z Effect, we found that 10 percent of people, across all age groups, actually sleep with their smartphone in their bed or on the pillow next to them. While we didn’t ask to verify, it’s safe to assume these people are all single–or soon will be!
But smartphones are just one of the culprits robbing us of a good nights sleep.
Neuroscientist Matthew Walker, author of Why We Sleep, has been studying sleep for decades, even going so far as to use sophisticated MRI techniques to peer into our dreams.
According to Walker, “the silent sleep loss epidemic is one of the greatest public health challenges we face in the 21st century.”

Other research supports Walker’s claims. A well-cited 2002 study actually associated poor sleep patterns with increased mortality. An Inc. article I wrote quoted studies that even went so far as to attribute Alzheimer’s and dementia, in part, to poor sleep.
It would seem that however you look at it, sleep is a major factor in determining your health and well being as well as your overall quality of life and longevity.

So, what can you do to ensure that you get the best sleep? According to Walker, there are five basic things to consider.

1. Keep regular sleep hours
Set a schedule for your sleep and don’t vary from it. This means going to sleep at the same time every night but also getting up at the same time every morning. In fact, you should get up at a set time even if you feel that you are not fully rested. In my own experience, I’ve found that the biggest disruptions to my sleep patterns have occurred when I’ve changed a set activity in my life that would otherwise require me to get up a the same time every day. So, go to bed at a set time and, whatever your quality of sleep, don’t vary from the wake time.

2. Stay Cool
Keep your bedroom temperature cool. Your body requires at least a two-degree drop in its core temp to signal sleep. A room temperature of 65-68 degrees Fahrenheit, or about 18 degrees Celsius, is optimal. A great hack to help with this is an intelligent thermostat that allows you to set it so that the temp drops just after you get under the covers and goes back up just before you arise.

3. Turn the lights out
Dim the lights in your home at least one hour prior to sleep and keep your bedroom dark. Our bodies are tuned to the day/night cycle as one of the most important factors in producing melatonin, the neurochemical that triggers sleep.
It’s especially important to stay away from LED screens that emit blue light, which puts the brakes on melatonin. Even if you’re not using a computer screen, flat-panel LED TVs can be just as bad. The alternative? Read a paper book. You still remember what those are, right?

4. Remember, it’s a bed, not a recliner
This means that you shouldn’t use your bed to do things that keep you awake. OK, well, let’s eliminate the other obvious use case. But with that exception, your bed is just for sleeping, not watching TV, checking email, or catching up on the 247 Facebook posts you missed during the day. Unfortunately, using a bed to do all of the above has become such a cultural phenomenon that one of the hottest bedroom innovations is adjustable position beds, which are best described as a mashup of a La-Z-boy and hospital bed.

The same applies if you wake up from a sound sleep and can’t go back to sleep–do not stay in bed, says Walker. Get up and go to another room and take that paperback with you. If you don’t want to get out of a cosy warm bed in the middle of the night, Walker suggests trying meditation to calm your brain. I used to do this with my kids when they were little and couldn’t fall asleep. It worked so well that I was usually out before they were.

5. Stay away from alcohol and caffeine
Yeah, this is the most popular one–“Nightcap, anyone?” Alcohol may seem to help you get to sleep, but it does not promote deep sleep. It sedates you and blocks REM or dream sleep, the most important part of the sleep cycle. Caffeine, a stimulant, also inhibits deep sleep. So, even if you’re like me and don’t feel you’re bothered by a coffee after dinner, the sleep you get will leave you feeling groggy in the morning. Spurring a few cups of coffee to get you started, and that only creates a vicious cycle.

All of this may seem like pretty simple stuff but it takes discipline to be your own enforcer of these habits. My suggestion is to set aside a week during which you make a concerted effort to try these five habits. See how it feels, and how you feel.

The benefits are clear and they are many. As Walker tells it, “There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally impaired when we don’t get enough). That we receive such a bounty of health benefits each night should not be surprising.”

Oh, and if, after all of this, you still have trouble sleeping, well, maybe you shouldn’t be reading this column on your smartphone while propped up in your well-lit bedroom, reclining leisurely in a Tempur-pedic adjustable position bed.

Sleep well.

https://www.innovationexcellence.com/blog/2019/09/01/5-ways-to-fall-asleep-beat-insomnia-and-boost-creativity/

Scientists identify gene that controls sleep, raising hopes for insomnia treatment

From inews.co.uk

Scientists have identified a gene that controls sleep – raising hopes of a treatment for insomnia in the coming years.
Researchers found that mice with a mutation in their ADRB1 gene were able to get by on less sleep than those without.
They hope to create drugs that can mimic the way the mutated gene functions that can be used to help people get to sleep – and sleep more effectively once they have.
Apart from improving their functioning on a day to day basis, improved sleep would also reduce the risk of a wide range of conditions associated with sleeplessness, from dementia to premature ageing, researchers said.

                  Scientists discover gene associated with a good night’s sleep (Photo: QuietOn)

Exciting research

“We are very excited about this research. It will help us find ways not only to relieve the sufferer of sleep problems but also increase sleep efficiency to help healthy ageing,” said Ying-Hui Fu, of the University of California at San Francisco.
Experts cautioned that more research is needed to determine whether the finding in mice can be translated into drugs that help humans sleep, meaning any treatment is still some years away.
“It’s remarkable that we know so little about sleep, given that the average person spends a third of their lives doing it,” says Louis Ptáček, a co-researcher from the same university.

New frontier

“This research is an exciting new frontier that allows us to dissect the complexity of circuits in the brain and the different types of neurons that contribute to sleep and wakefulness,” he said.
The researchers conducted a number of experiments in mice carrying a mutated version of the gene. They found that these mice slept on average 55 minutes less than regular mice – humans with the gene sleep two hours less than average.

https://inews.co.uk/news/health/scientists-sleep-gene-insomnia-treatment-study-revealed/

Can't sleep? Try these natural sleep remedies backed by science

From coach.nine.com.au

When it comes to getting quality shut-eye, apparently around 45 per cent of Aussies struggle to fall asleep.
Anxiety, stress and diet can all disrupt healthy sleeping patterns, and the impact can be profound.
Sleep scientist Dr Carmel Harrington knows all too well the knock-on effects caused by a lack of sleep.

"We perform functions in sleep we can't perform at any other time in a 24 hour period that are essential to our ongoing good physical and mental health," she says.
"If we don't get enough sleep, we will suffer."

But while it may seem tempting to reach for a sleeping pill and be done with it, there are some much healthier science-backed natural options to carry you off to the land of nod — that won't leave you with a nasty hangover of side effects.
"There's lots of things you can try before you go there [take a sleeping pill] ," Dr Harrington tells Today host Deborah Knight.

Essential oils for relaxation

Aromatherapy works by stimulating smell receptors in the nose, which then send messages through the nervous system to the limbic system. And the best scent for sleep?
"One of the really good things that's been shown by researchers — lavender," Dr Harrington says.
You can buy it as an essential oil, and by burning it or spritzing around your pillow and sleeping space it has been found to reduce heart rate, stress and relax muscles.
"That reduces anxiety and actually can promote sleep ."

Sleep-boosting supplements

The food and nutrients absorbed into your body can actually help you snooze.
"Sometimes our diet's a bit inefficient and we need to have good vitamins and minerals to support the sleep process ," Dr Harrington says.
A magnesium supplement in a powder or tablet form can be really helpful for supporting quality sleep if you're not getting enough if your regular diet.
"Magnesium helps get us into that really beautiful deep sleep, which is great for our physical health ."
The other, Dr Harrington says, is calcium as it allows us to use our sleep hormone melatonin more effectively — but just be sure not to take it at the same time as magnesium.
"Often we're told to take [magnesium and calcium] together. Calcium can affect the absorption of magnesium, so perhaps take calcium in the morning, magnesium in the evening. "
"[Magnesium] is also fantastic for people who suffer from cramps or muscle aches and pains."

                               A bad diet can impact your sleep, according to experts. (iStock)

Does drinking milk before bed help you sleep?

A big glass of warm milk before bedtime was the sleep prescription from every mother and grandmother in the last century, but does is the old wives' tale backed by science?
"So the way milk works is it has essential amino acids in it, one of them is tryptophan.
"Tryptophan is a precursor to seratonin, which is our feel-good hormone, and that goes on to make our melatonin [the sleep hormone]," Dr Harrington explains.

"Often the amino acids don't cross the blood-brain barrier, but in this circumstance, because it's attached to a simple sugar, like in milk lactose or in your almond milk, it will cross the blood-brain barrier and it will promote sleep, which is great ."
Even cow's milk alternatives like almond milk help, as they're an excellent source of calcium which helps the brain make melatonin.

There's an additional benefit to incorporating milk into your bedtime ritual, too.
"The thing about having a bedtime routine that involves say warm milk or milk or hot chocolate is because ... once you start to have your milk at night your body thinks, 'ah it's time to go to sleep'."

https://coach.nine.com.au/lifecoach/insomnia-natural-sleep-remedies-supplements-milk-tea/bd31744c-df5a-46d1-b762-8c3fcb11bb9e

Sleep-tracking apps may add to insomnia, studies show

From komonews.com/news

SEATTLE – Sleep-tracking apps may add to insomnia, studies show.
Tracking sleep doesn’t always give insight into your sleep quality, and in many cases, it does quite the opposite, according to Dr. Vishesh Kapur, co-director of the UW Medicine Sleep Centre.

“There’s a tendency for folks who have trouble falling asleep or staying asleep to try too hard and to focus too much on sleep,” Kapur said in University of Washington video. “So, even though the person may not feel bad because of their sleep, they say, 'Well my app is telling me I’m not sleeping deeply enough or I’m not doing this,' and that can create anxiety that really doesn’t have to be there.”
Most sleeping apps haven’t been clinically validated or directly compared to a full sleep study.

“[But] when they have been evaluated, the ones that just reside on the cell phones typically don’t seem to correlate very well with what’s going on with other measures used in clinical practice,” Kapur said.

Kapur says that people who have troubling falling asleep may not be getting enough time in bed or there could be a host of other problems, including sleeping habits or medical conditions.
“it’s not a very simple approach to address some of these problems because everyone’s a little different and a lot of these apps assume they’re dealing with someone who is a prototypical person whatever,” he said.

“My big take home here is that you should trust yourself,” Kapur added. “You should pay attention to how you feel in the morning and how you do during the day and how you felt your sleep was – and that has more validity than a technological device and what it’s telling you.”

https://komonews.com/news/local/sleep-tracking-apps-may-add-to-insomnia-studies-show

Want to improve your sleep naturally? Try these plants and herbs

From financialexpress.com/lifestyle

Here are some plants and herbs that would help improve your overall mood and ensure you get a restful sleep so as to have a fulfilling day

Do you know the amount of carbon dioxide humans emit during the day? A person exhales about 2.3 pounds of carbon dioxide on an average day. It may vary depending upon the activity levels of an individual on a daily basis. If you exercise, you are likely to produce up to eight times as much carbon dioxide as a sedentary fellow sitting in your room.

A good sleep at night comes naturally to those who exercise regularly. Regular exercise also improves symptoms of insomnia and sleep apnea. It increases the amount of time you spend in the deep, restorative stages of sleep. As exercise speeds up your metabolism and stimulates hormones, at night, as a reverse response to photosynthesis, humans and furry friends emit more carbon dioxide than plants do. The best way to purify the air inside your room would be to plant some greens to increase the intake of oxygen. They also add beauty, colour and texture to your space and enhance interiors. So consider placing a flowering plant like a lily in your bedroom as it serves the dual purpose of cleaning air quality inside and even beautifying your indoors.

Plants through photosynthesis convert the carbon dioxide we exhale into fresh oxygen, and they can also remove toxins from the air we breathe.

A research study paper on Interior Landscape Plants For Indoor Air Pollution Abatement by the National Aeronautics Space Administration (NASA) identified that the leaves, roots, soil, and associated microorganisms of plants have been evaluated as a possible means of reducing indoor air pollutants. Plants through photosynthesis convert the carbon dioxide we exhale into fresh oxygen, and they can also remove toxins from the air we breathe. Hence, indoor plants have a calming effect that help encourage a healthy sleep pattern. It even helps control stress levels and induce sleep. Here’s a list of some plants that would help sleep better:

Aloe Vera: Aloe vera is not only good for skin problems but also induces sleep. The gel inside the leaf has positive effects loaded with antioxidants, helps in digestion and strengthens the immune system. At night, the plant produces oxygen which purifies the air and helps breathe and sleep easily. All it needs is some amount of water and a lot of direct sunlight to nurture it for a long time.

Rosemary: It is best served as a flavourful and delicious cooking ingredient, and can do wonders to help you get better sleep. The herb is an air-purifying plant that helps relieve stress, regulate mood and improve air quality in the bedroom. Constant pruning and sunlight help control the size of this plant.

Lavender: This one is not always used as a scent. Lavender comes in various forms —oil, flower extracts, petals that promote sleep and reduce anxiety levels. Instead of the bottled products, buy a potted plant of lavender for good night sleep and place it next to your bed. It enhances the look of the room and has a soothing scent and refreshing feel. Smell lavender before sleeping and you will experience a deep and relaxed sleep.

Jasmine: When you sleep better during the night, you feel more productive during the day. The ivory coloured flowers are soothing agents that reduce anxiety levels and improve the attitude one has after waking up. Look for some aromatic perfumes and candles in jasmine and place them near your bed.

Chamomile: Best known for its flavour, chamomile is the best tea for sleep. Known for supporting a healthy night’s sleep, reducing anxiety, chamomile plant works wonders to your décor and even as a beverage that helps reduce insomnia. It even works as an alternative to depressants. You can even grow chamomile indoors. Sow seeds on the surface of the soil in small seed starters with good drainage. Place the pots in a warm location and the seeds will germinate in about two weeks. Chamomile can be grown at any time of the year.

English Ivy: It helps alleviate asthma symptoms and reduces airborne mould and faeces. Used as an air-purifier, this one is extremely toxic if ingested. NASA recommends that this leafy houseplant grow like vines to purify the indoor air as the leaf can improve symptoms of allergies or asthma.

https://www.financialexpress.com/lifestyle/want-to-improve-your-sleep-naturally-try-these-plants-and-herbs/1685369/

Five ways to tackle insomnia

From theportugalnews.com

Not being able to sleep can be a waking nightmare - and it's a problem that commonly blights the lives of many more women than men.

Research suggests that from adolescence to their early-50s, for every two men with insomnia there are three women, and around 11% of women have chronic, unremitting insomnia.
Behavioural sleep expert Dr Shelby Harris is determined to help. The New York-based specialist, who treats a wide range of sleep disorders, has just written the new book - The Women's Guide To Overcoming Insomnia - and says the fact this sleep problem is more common among women is not a coincidence.
"Insomnia is not gender-blind. Women, unlike men, are susceptible to significant hormonal fluctuations throughout the lifespan - from preadolescence through menopause," explains Harris. "When combined with life stressors of work, family and trying to fit everything in at once, it should be no surprise that women struggle with turning off their brains to obtain a solid, quality night of sleep on a regular basis."
She says one of the most effective treatments for insomnia is stimulus control, in which the body and mind are trained that the bed is only for sleep and sex, thus helping to gradually shift the active brain into a quieter state when it gets into bed.

Curious to learn more? Here, Harris shares five stimulus control methods to help you get a consistently good night's sleep...

1. Go to bed only when sleepy
When we begin to have trouble with sleep, we get into bed hoping sleep is an on/off switch. Instead, we typically stay there, tossing and turning (or staying still, watching TV, reading, etc) and wait for sleep to come. This teaches the body that the bed is a place for forcing sleep to happen, even if not sleepy.
Instead, if you're sufficiently sleepy - not just tired but actually sleepy (yawning, can't keep your eyes open), you'll fall asleep much faster, night after night. Don't force it, get into bed when you're sleepy, not when you 'think' it's the right - or 'normal' time to get to bed.

2. The bed is only for sleep
Many people find they're sleepy on the couch before bed, but once they get into bed their brains wake up and sleep won't come. This is because the more that people have insomnia, the more they spend time in bed awake, trying to force sleep to happen - or even just lying in bed tossing and turning or watching TV. The more you pair the bed with awake activities, the more your body thinks the bed isn't just for sleep but is also for wake. If you only use the bed for sleep and sex, your body begins to re-learn that those are the activities allowed in bed.

To do this, get in bed when you're sleepy. Don't look at the clock - it only serves to worsen your sleep. If you feel your brain is too active you begin to get frustrated, or you approximate that 20 minutes have passed (don't be exact here as that leads to clock-watching), get up and sit in a different room. Do something quiet, calm and relaxing in dim light (eg. reading a book, puzzles, art - avoid screens as that can wake you up more). Return to bed only when you're sleepy.
If you get in bed and can't fall back to sleep, get up again after approximately 20 minutes and repeat.
You might have to do this a bunch of times at night for a few weeks - but eventually, your body will hopefully learn that the bed is only for sleep and sex. Remember, getting out of bed isn't meant to make you sleepy. Don't expect reading to automatically be a sedative. It's solely meant to be a placeholder so you aren't in bed tossing and turning.

3. If you're hesitant to get up because you think you're about to fall asleep...
Give yourself the 'one chance' rule of 10 minutes. If you haven't fallen asleep within 10 minutes, you fooled yourself. Go back and follow instruction number two.

4. The clock is - and isn't - your friend
Keep a consistent bed and wake time as much as possible, as this helps keep your body clock set overall. Set the alarm clock for the same time every single morning - seven days a week. Our bodies don't have a weekday and weekend clock that's different internally.
Also, the clock isn't your friend in the middle of the night. Once you get in bed, don't look at it until the alarm goes off in the morning. Follow the rules of being in the bed for sleep or sex, but don't calculate how long you've been awake for or how long you have until you need to get up in the morning. That makes you more anxious and creates more difficulty with falling asleep.

5. Don't start your day until the alarm clock's gone off in the morning
If you awaken routinely earlier than the alarm and begin eating, having coffee, turning on the TV or tablet, you're beginning to teach yourself that the day is now starting earlier than you'd like. Instead, find something quiet, calm and relaxing to do in dim light to pass the time until you hear the alarm clock go off in the other room. At that point, feel free to start your day as you wish!

https://www.theportugalnews.com/news/five-ways-to-tackle-insomnia/50887

Is insomnia keeping you awake at night? It can give you seizures and stroke

From thehealthsite.com

Insomnia can lead to various health conditions apart from fatigue and weakness, says a recent research. Read on to know more about the adverse health effects of this sleep disorder.

Do you have difficulty sleeping at night? Are you always anxious or depressed? If your answer is yes, you may be suffering from insomnia. This is a sleep disorder that makes it hard for you to stay asleep. Symptoms are usually waking up early, fatigue, tiredness or sleepiness during the day, a feeling of irritability and difficulty in paying attention among others.

According to a study published in the International Studies Quarterly, the prevalence of insomnia among Indian corporate employees in the year 2018 was 13.8 per cent. Various other studies in the field have stated that the world-wide prevalence of this condition ranges from 10 to 48 per cent. Additionally, elderly people are found to be more susceptible to insomnia.

There can be various reasons behind insomnia like job shift change, noise, jet lag, depression, anxiety, hormone shifts during menstruation, asthma, sleep apnoea, etc. If you are a woman, over the age of 60 and under stress, you have an increased risk of developing this condition. Not having a regular schedule and having a mental health disorder can also make you prone to insomnia.
It is one of the most neglected health issues today. But it is essential for you to know that if not treated on time, insomnia can lead to adverse health effects that can be chronic. Here we give you a list of diseases and conditions that you may develop if you are a long-time patient of this condition.

Prevalence of insomnia among Indian corporate employees in the year 2018 was 13.8 per cent. 

© Shutterstock

Stroke

According to a study published in the journal American Heart Association, the risk of suffering from stroke is more in those with insomnia than those without this problem. It, in fact, raises your chance of hospitalisation because of stroke by 54 per cent. Additionally, if you are young and suffer from this sleep disorder, your likelihood of getting a stroke becomes eight times higher than those who are older.

Though the exact mechanism behind this is not fully understood yet, study results show that insomnia probably alters your cardiovascular health. It does so by causing systematic inflammation, raised blood pressure or sympathetic hyperactivity and impaired glucose tolerance.
Stroke is a medical condition in which either a blood vessel present in your brain bleeds or there is a blockage in the supply of blood to the brain. Symptoms are paralysis, confusion, slurred speech, numbness on one side of the body, dizziness, etc. To prevent this condition, you can reduce your salt intake, practice yoga, maintain a healthy weight and avoid smoking or/and drinking.

Seizures

Seizures occur when there is a disruptive sleep pattern. In case you have epilepsy, your chances of getting seizures are more if you have not slept well for a long period. It can, in fact, increase the length and intensity of seizures. When you are going through a normal sleep-wake cycle, there are certain electrical and hormonal activities that occur. Not getting enough sleep or getting up early can prevent these changes and cause seizures.

According to a research conducted by neurologists at the Royal Perth Hospital, sleep deprivation is a potential trigger for people having seizures. As far as the mechanism behind insomnia causing seizures is concerned, sleep disturbances actually cause acute metabolic disturbance (extremely low level of glucose or sodium in the body). This is what leads to seizures.

Seizures are basically sudden uncontrollable electrical disturbances in the brain. Symptoms are confusion, changes in movements, behaviour or feelings, etc. To prevent this condition, stick to a regular sleep schedule, manage your stress by performing yoga and avoid alcohol.

Obesity

According to a research study published in the Nature and Science of Sleep, sleep disorders are associated with obesity. The study also stated that improper sleep for a long period of time can lead to a 15.5 per cent reduced levels of the leptin hormone and a 14.9 per cent increased level of ghrelin, also known as the hunger hormone. This means that insomnia can increase your appetite and lead to over-consumption, which is a risk factor of obesity.

Obesity is basically a body condition in which you gain excessive amount of body weight and your BMI is 30 or higher. Inactivity, unhealthy eating, pregnancy, quitting smoking are some of the factors that can increase your risk of being obese. In order to prevent this condition, you should exercise regularly and have a healthy eating plan.

High blood pressure

If you are suffering from chronic insomnia, you are at risk of developing high blood pressure, says a research published in the journal Hypertension. It states that people who take more than 14 minutes to sleep, are at a 300 per cent higher risk of hypertension. Also, the longer you take to sleep, the higher will be your risk.

According to experts in the field, a good sleep helps your blood regulate the stress hormones. It also helps your nervous system to be healthy and work effectively. Gradually, a lack of sleep or alterations of sleep quality can act as a neurobiological and physiologic stressor that impair brain functions and disturb your body’s ability to regulate the stress hormones. This is what leads to high blood pressure.

Hypertension is a medical condition in which your blood circulation puts excessive pressure on the arteries and put you at risk of various cardiovascular problems. Sometimes, there may be no symptoms of high blood pressure. At other times, you may experience headache, nosebleed, or/and shortness of breath.

To prevent this condition, you should look for its potential risk factors and manage a healthy weight by indulging in regular exercise and eating healthy foods like green vegetables and fruits. If you quit smoking and manage your stress, it will help too. Also, reduce your sodium intake.

https://www.thehealthsite.com/diseases-conditions/is-insomnia-keeping-you-awake-at-night-it-can-give-you-seizures-and-stroke-683013/

Does Drinking Chamomile Tea Really Help People Fall Asleep?

From livescience.com

Should you drink a cup of chamomile before bed?

Peter Rabbit had a rough day in Mr. McGregor's garden. As the bunny tried to fall asleep that night, Mrs. Rabbit, Peter's mom, knew just what he needed.
"His mother put him to bed and made some c[h]amomile tea, and she gave a dose of it to Peter!
'One table-spoonful to be taken at bedtime.'"

English author and illustrator Beatrix Potter wrote "The Tale of Peter Rabbit" in 1902, but Mrs. Rabbit was far from the first mother to use the herb to try to help a child sleep.

"We've seen writings and recordings of people using chamomile as a treatment of sleep for hundreds if not thousands of years," Eric Zhou, a faculty member in the Division of Sleep Medicine at Harvard Medical School, told Live Science.
But does drinking chamomile actually make people sleepy? The jury is still out, scientifically speaking, but no matter what the clinical trials say, there may be reason to keep steeping.

                                       Anyone up for a cup of chamomile tea and flowers?

                                                              (Image: © Shutterstock)

"Very few studies have analysed the effect of chamomile tea [on sleep]. For insomnia, there are modest benefits," Zhou said, referring to a 2011 pilot study on people with chronic insomnia. Participants in the 28-day study took a capsule twice per day that contained either chamomile extract or a placebo. Though the study was small, it was randomized, double-blind and placebo-controlled, so researchers are reasonably sure the results they saw were due only to the interactions between the chemicals in the chamomile extract and the participants' bodies.

The study didn't find conclusive evidence that chamomile helped participants sleep better than the control group. There were modest improvements in the time it took the volunteers who took the chamomile capsules to fall asleep and in the number of times they woke up at night, but the effect wasn't large, said study lead researcher Suzanna Zick, a research associate professor in the Department of Family Medicine at the University of Michigan.
"Even if people took chamomile capsules, they did not sleep significantly better than those who took placebo capsules," she told Live Science via email.

A 2016 study of new mothers found that volunteers who drank chamomile tea every day for two weeks slept better and tended to have fewer symptoms of depression than subjects who didn't drink the tea. A 2017 study found that elderly patients who took a larger dose of chamomile extract than that given in the 2011 study slept significantly better than study participants who did not take the chamomile extract.
While these contradictory research results prevent scientists from giving a definitive answer on the biochemical effect of chamomile might have on the brain, there is good news for chamomile connoisseurs. Simply believing that something helps you fall asleep can, in fact, help you fall asleep.

Sleep quality is affected by a huge number of factors, including stress at home or at work, looking at bright screens in the hours before bed, and even the physiological stress of a hot day endured without air conditioning. As many insomniacs know, worrying about sleep can keep the mind going and make it even harder to fall asleep.
A cup of chamomile tea can help you sleep if you believe that it will, Zhou said. This doesn't work by sending positive vibes into the universe; it's a simple feedback loop.

If someone thought they were doing something to help them sleep, "they would feel less stressed about their sleep," said Zhou, who is also an attending psychologist at Boston Children's Hospital and the Dana-Farber Cancer Institute. And if drinking tea before bed helps you calm down, then the practice may also help you fall asleep.
In other words, don't let the clinical literature stop you from enjoying a nice cup before bed.
"Chamomile tea is very safe, so if it works for you, there is no reason to stop drinking it," Zick said.

https://www.livescience.com/chamomile-tea-sleep.html

Improve Your Sleep: 5 Adjustments For Your Brain To Achieve Deep Rest!

From thriveglobal.com

Suffering from insomnia problems? Or maybe your thoughts are keeping you up at night?

That’s the situation of many people today. The pace of our hectic lifestyles makes resting difficult.
We’re often kept up at night by our obligations. We don’t get sleep due to bad habits and imbalanced lifestyles.
But no worries! There are adjustments you can make to give your brain the rest it needs.
If you want to know what they are, keep reading. We’ll mention 5 that are easy to apply!

#1 – Eat Low Glycaemic Foods.

In other words, cut out whatever has simple carbohydrates in it.
This includes sugars, flour (and to an extreme degree) fruits and vegetables.

Why?
Some people are more sensitive to sugar spikes than others.
Certain individuals can consume high levels of simple carbohydrates without it affecting them. And others cannot.
If you’re the type of person sensitive to energy spikes, lower the sugar intake. Instead, switch to a diet that’s more protein and fat-based!

#2 – Get an Eye Mask.

Sometimes, light entering our eyes may prevent us from falling asleep.
After all, light entering our eyes is how the brain adjusts its circadian rhythm.
If there’s too much light in your room (or you’re sleeping during daytime), then this might affect your ability to sleep.
The solution to that is an eye mask. They perfectly block out sunlight, rewiring your brain for a night-time mode.

In Fact…
An eye mask is something you can use to fix your sleep cycle.
Some people have issues with their circadian rhythms. And it’s due to excess light, often during the wrong times of the day.
With an eye mask. You can readjust your sleep times. It ensures you sleep at night, when there’s less noise and commotion!
And speaking of noise…

#3 – Use White Noise.

Some people are sensitive to irregular noise in their sleeping quarters.
This includes everything from family conversations, to car noises going by your home.
You can block those out with white noise. When you use white noise, you get a consistent (but calming) tune that doesn’t alarm your senses.
Plus, it’s quite relaxing too. And you don’t need much to setup that up!

Such As?
All you need is a fan at maximum speed.
And you don’t have to point it towards you either. The fan you use can point to a different direction, if you’re not comfortable with air while you sleep!

#4 – Try Using Natural Products.

There are safe chemicals you can use to help you sleep better.
Botanical CBD oil is an example. You can use it in low concentrations, and in a manner that relaxes your muscles and mind.
Others include melatonin pills (which is for extreme cases).
You can use those to help you sleep (but be sure to get a doctor’s advice first).

#5 – Adjust Your Sleeping Amenities.

Sometimes, bad sleep has to do with your sleeping furniture.
Maybe your mattress is out of shape. Or, maybe it’s too rigid (or too soft) where it doesn’t support your back well.
And how about your pillows? Do they properly support your head and neck? Or do they put stress on them?

Get Quality Amenities.
When it comes to sleeping furniture, you cannot afford low quality items.
You cannot use a mattress that deforms fast. Nor can you use pillows that put stress on your neck…
Also, space might be an issue for you. So maybe you need a wider mattress for better movement while you sleep!

Final Tip.

There are many adjustments you can make to improve your sleep.
The previous list simply scratches the surface. They’re easy-to-apply tips, requiring minimum effort for better rest!

https://thriveglobal.com/stories/improve-your-sleep-5-adjustments-for-your-brain-to-achieve-deep-rest/

Five Tips for Women Who Have Trouble Sleeping

From greatergood.berkeley.edu

Women tend to have more sleep problems than men, but there are ways to improve your sleep.

A lot of my women friends have trouble sleeping. For some, it started when they had their first child, and constant night feedings threw their sleep patterns out of whack. For others, menopause arrived with hot flashes that wake them up in the middle of the night. Still others have been troubled by worries about work, relationships, or societal issues that keep their minds spinning at night.

Although women are not the only people who have problems sleeping, they do experience some unique issues—most notably, hormonal changes that occur during their lifespans. More women are at risk for insomnia than men, and up to 11 percent of women have insomnia that becomes unremitting, requiring treatment.

Not surprisingly, these sleepless nights make us stressed and unhappy. Research shows that sleep loss hurts our work, mood, relationships, health, safety, and more. While an occasional sleepless night is just part of being human, if it continues to happen, we can find ourselves in a troublesome pattern that is difficult to change.

What can women do? They might try picking up sleep expert Shelby Harris’s new book, The Women’s Guide to Overcoming Insomnia. It is chock full of information about how the human sleep cycle works and what we can do to “hack” our thoughts and behaviours for a better night’s sleep.
Though often people are prescribed pharmaceutical sleep aids to handle insomnia, research suggests that these may not work well in the long run. Harris says that it’s important to find ways to support our natural sleep drive if we want to sleep better. Here are some of the tips that she offers to help us change our thoughts and behaviours around sleep.

1. Track your sleep

The first step is to figure out how much sleep you are getting and when. Why? First, people who have sleep problems often focus only on their most terrible nights and forget that some nights are better than others. It helps to get a more realistic picture of the problem. Second, if you want to see how much better you’re doing over time, you need a baseline. That way, once you try out various changes, you’ll know whether or not they’re helping. A sleep log sheet is included in the book.

2. Eliminate “sleep stealers”

Harris includes a long list of things that you can do to give yourself the best support for falling asleep more easily and staying asleep longer. Many of these are well-known tips, but for those who don’t already know about them, they are worth reiterating:

• Avoid alcohol, nicotine, and heavy meals within three hours of your bedtime
• Keep your bedroom quiet, dark, and cool
• Don’t exercise or take a warm bath right before bed
• Don’t drink caffeine after 2 p.m.
• Wind down before bed
• Don’t nap to make up for lost sleep
• Always set a morning alarm to get up at the same time every day
• Don’t look at the blue light of screens for at least one to two hours before going to bed.

3. Learn to “love your bed”

A key to getting better sleep is to reserve your bed for sleeping—not for resting or relaxing. It’s important to train your body to associate going to bed with sleeping, rather than other types of activities. That means going to bed at bedtime and getting right out of bed when your alarm goes off, too.
Sex is an exception to the rule, as many people like to make love in a bed. But, if you like to read in bed, don’t…or don’t read for more than 15 minutes, says Harris. And, if you can’t fall asleep within about 20 minutes, you should get out of bed, rather than lie around waiting to get sleepy.
“Consistency is key,” writes Harris. “If you occasionally break the stimulus control rules, you’re giving a confusing signal to your brain and body.”

4. Spend less time in bed

This may sound totally counterintuitive, but if you have insomnia, it’s often better to restrict your sleep than to let yourself sleep whenever you’re tired. Rather than napping at the first sign of fatigue, focus on sticking to good sleep hygiene—like trying to sleep at the same time every day, getting regular exercise, not drinking caffeine late in the day, etc.
The reason this works is because it builds up your body’s sleep drive, which ultimately makes it easier for you to fall asleep and sleep well when bedtime arrives. Of course, you have to be careful about doing this, and Harris gives detailed instructions in the book.


Insomnia often builds up over time, and so correcting it means having patience and letting the changes in your hygiene have a chance to work. Ultimately, when you develop a healthier sleep pattern, you may end up getting better sleep with less time in bed.

5. Take care of worrisome thoughts

Many women have a lot to juggle in their lives and may spend hours in bed ruminating about everything. So, in addition to changing your behaviours, it’s important to cultivate skills for handling your thoughts, too.
Harris recommends a few strategies for dealing with intrusive thoughts. One is practicing mindfulness—learning to focus on your present experience, including thoughts or feelings, without judgment. Naming your worries as “just thinking” can help create a little distance between you and your thoughts. Setting aside time during the day to focus on worries can also help; and using reframing techniques, where you consider alternative interpretations of your negative thoughts, may take away their potency.

The book offers much more detail and many more tips, including for special cases—like when you are pregnant and need to reconsider naps or use pillows to help support your sleep. And, best of all, Harris’s advice is based in science and has been proven effective for many people.
Of course, you still may have to experiment to see what works best for you, and Harris encourages that. But if you can create a plan and stick to it, the rewards are great—namely, the possibility of finally sleeping soundly and waking refreshed. You’ll not only feel better, you’ll likely improve your relationships, your work life, and your health, too. And everyone around you will appreciate that!

https://greatergood.berkeley.edu/article/item/five_tips_for_women_who_have_trouble_sleeping