Do weighted blankets help with insomnia?

From health.harvard.edu

Insomnia is a sleep disorder that affects approximately 10% of adults in the United States. It is characterised by difficulty with falling asleep, staying asleep, and/or waking up too early, at least three times per week for a period of three months or more. Contrary to some beliefs that insomnia will get better by itself over time, evidence suggests that it will persist if not actively treated. In one study,  37.5% of patients with insomnia reported that their insomnia was still a problem five years later.

What are common treatment options used for insomnia?

Perhaps the most common nonpharmacological intervention used for insomnia is something called sleep hygiene. It describes a series of good sleep habits to engage in (such as keeping your bedroom quiet at night) and ones to avoid (turning off electronic devices before going to bed).

Unfortunately, as many patients know, sleep hygiene is not a very effective treatment for insomnia when implemented by itself. When sleep hygiene is used as one part of a multimodal approach, such as cognitive behavioural therapy for insomnia, it can be an effective complement to other important strategies. While cognitive behavioural therapy for insomnia is recommended as the gold-standard treatment by the American Academy of Sleep Medicine and the American College of Physicians, finding a clinician with expertise in behavioural sleep medicine can be a challenge — even via telemedicine. 

Integrative treatment approaches are popular

Many people are interested in pursuing other treatment options for insomnia that do not involve prescription medications. Increasing evidence suggests that a number of approaches may be beneficial, including mindfulness-based practices and mind-body movement practices like yoga. Some people may use dietary supplements such as valerian, melatonin, chamomile, and cannabis, though evidence is more limited regarding their efficacy. You should always tell your doctor if you are taking any dietary supplements, as these may interact with other prescription medications.

An integrative option for people with insomnia and a psychiatric disorder

Insomnia is a common issue for people with a psychiatric disorder, possibly because of overlapping neurobiology. For example, someone with insomnia is 10 times more likely than someone without insomnia to also have depression. Among patients receiving psychiatric care, compression and weight have been used therapeutically. It has been hypothesized that the calming (and possibly sleep-promoting) effects of such an approach may be similar to what is experienced with acupuncture or massage.

A team of researchers at the Karolinska Institute in Stockholm, Sweden conducted a study to determine whether a weighted metal chain blanket could improve insomnia symptoms compared to a light plastic chain blanket. They recruited outpatients with elevated insomnia symptoms who were being treated for one of several mood disorders: major depressive disorder, bipolar disorder, generalized anxiety disorder, or attention deficit hyperactivity disorder (ADHD).

Participants were randomly assigned to receive either a weighted metal chain blanket or a light blanket with plastic chains that were sewn on, which were the same shape and size as the metal chains on the weighted blanket. Those who were provided with a weighted metal chain blanket first tried on an 8-kilogram (17.6 pound) blanket. If this was too heavy, a 6-kilogram (13.2 pound) blanket was then provided. Over a four-week period, their sleep was assessed using surveys and a wrist-based device called an actigraph.

What did the researchers learn?

Participants who used the weighted metal chain blanket reported that their insomnia symptom severity declined significantly, while those who had used the light blanket did not experience such notable improvements. Furthermore, depressive symptoms and anxiety symptoms decreased much more for those who used the weighted blanket than those who used the light blanket. This secondary finding is consistent with other work showing that interventions designed to treat insomnia can have a meaningful impact on mood.

These promising findings are tempered by data showing that there were no significant improvements to key insomnia metrics, such as the amount of time spent awake after falling asleep, when sleep was tracked objectively using the actigraph. Other research conducted in children has also failed to demonstrate that weighted blankets significantly change sleep outcomes when measured using an actigraph.

Should you buy a weighted blanket?

While these findings are intriguing, more research is needed. It is important to note that there is a very real placebo effect for insomnia symptoms. This means that if you are someone who believes a weighted blanket could have a positive effect on your sleep tonight… well, it's quite possible that it will. For healthy adults, weighted blankets are considered safe as long as the individual can lift the blanket off when necessary. Because sleep is such a subjective experience, the cost of a weighted blanket may be money well spent — as long as you don’t forget that there are other options available to treat insomnia, with much more research data to support their effectiveness.

Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

https://www.health.harvard.edu/blog/do-weighted-blankets-help-with-insomnia-202111152637

These seven foods can help you get a good night's sleep

From thehill.com

Tart cherries to chamomile tea could help spur melatonin and help people fall asleep

Everyone can fall victim to pangs of hunger in the middle of the night and the urge to grab the nearest bag of chips or jar of cookies could actually hurt your body’s ability to fall back asleep or cure your hunger. 

Foods high in fat and sugar take longer to digest, which means they won’t satisfy hunger quickly, according to Dawn Jackson Blatner. She’s the author of "The Superfood Swap" and she spoke with Well+Good about how to eat the right foods to curb hunger pangs at night.

Blatner also added that, “giving your gut foods that are difficult to digest distracts your body from sleep, and then sugar causes spikes and crashes of blood sugar and those will interrupt sleep, too.”

It’s best to avoid alcohol, too, as Blatner suggested that though it can help in making people feel sleepy, alcohol tends to disrupt the sleep cycle later in the night and leads to lower quality sleep. The same goes for herbal teas, which can be caffeinated. That can lead to not only keeping people awake but also having to use the bathroom frequently.

Blatner suggested the following seven food items to help facilitate a healthy REM cycle.

Tart cherries. According to Blatner, they are a natural source of melatonin, a hormone that regulates a body’s internal sleep-wake cycle. If tart cherries aren’t available, Blatner suggested trying tart cherry concentrate.

Pumpkin seeds. Studies have found pumpkin seeds to be a good source of magnesium, which improves insomnia and sleep efficiency. Blatner suggested almonds, cashews and peanuts are other good sources of magnesium for a healthier midnight snack option.

Cottage cheese. Blatner explained that, "Research has found people who ate cottage cheese about 30 minutes to an hour before going to bed experienced better metabolic health, muscle quality, and overall health than people who didn’t."

Warm milk. Research has found that a protein called casein that’s found in cow’s milk interacts with a key digestive enzyme in the stomach, which produces a sleep-enhancing peptide. Blatner also said that, “the added vitamin D in milk may also play a role in maintaining healthful sleep.”

Kiwi. The naturally sweet fruit has been found to contain antioxidants and serotonin that could be beneficial in the treatment of sleep disorders. Studies have found that consuming kiwis may improve sleep onset, duration and efficiency in adults that report sleep disturbances. 

Banana with peanut butter. “Foods that contain unsaturated fats, like peanut butter, can help improve serotonin levels and boost satiety to keep you feeling satisfied and full during sleep,” Carissa Galloway, registered dietitian nutritionist, told Well+Good. Galloway recommended pairing a banana with peanut butter before bed, as bananas also contain magnesium which can support good sleep. 

Chamomile tea. An ancient medicinal herb, research shows that chamomile has been widely regarded as a mild tranquilizer and sleep-inducer as it has compounds that connect with receptors in the brain to help reduce insomnia and promote a state of steady sleep. 

According to the Sleep Foundation, some studies have suggested that up to 50 to 60 percent of adults live with chronic insomnia. Though for some people formal treatment may be needed, if you suffer from the occasional bout of sleeplessness then trying some of these sleep superfoods could help.

https://thehill.com/changing-america/well-being/prevention-cures/580629-these-seven-foods-can-help-you-get-a-good-nights

Get the best night's sleep with these expert tips on insomnia

From yahoo.com

Seasonal insomnia during fall and winter affects so many people (including myself) — plus insomnia has gotten worse due to anxiety and stress caused by the pandemic.

"Insomnia [often] occurs in the winter, usually due to Seasonal Affective Disorder," William Heidary, a chiropractor and sleep expert shared with Yahoo Canada. "We are cooped up inside with a furnace running, dryer air, and more artificial light all day. All these affect our melatonin production, and when we impede this vital hormone, we contribute to our insomnia."

Since sleep issues are so common, especially with Daylight Saving Time ending, read on for Heidary's top tips for dealing with insomnia this season. 

Decrease caffeine, soda and alcohol intake

Caffeine is a key contributor in modern-day sleep issues, and during the pandemic, coffee and soda consumption has increased significantly. 

Heidary recommends cutting off caffeine intake at least 6 hours before bedtime, since caffeine blocks proper function of a sleep compound in the body called adenosine, making it harder to fall asleep.

"Remember, your body is recuperating while you are sleeping. It's at this time that your body is regenerating its tissues, cells and boosting your immune system," Heidary added.

Alcohol intake also impacts adenosine levels, making it harder to stay asleep at night. 

"While alcohol may initially allow you to fall asleep, it increases the number of times you wake during the night," Heidary noted.

Limit screen time

Light from our phones and computers affects our sleep quality too. With the rise of online school and work, screen time has increased a great deal as we are exposed to more blue light throughout the day. This in turn affects your body's ability to produce melatonin, also known as the sleep hormone. 

"We require the hormone melatonin to trigger sleep. Melatonin is released when our bodies are exposed to darkness," said Heidary. 

"It is essential to prep your body for sleep by decreasing the amount of light before bed. You can do this by reducing your screen time, dimming the lights in the room, or using blue light glasses."

Go for a short walk 

Exercise also helps boost melatonin, so even going for a short walk will help with restfulness before sleeping. Any type of exercise can help reduce anxiety and stress, which ultimately contributes to a better night's sleep.

"Go for that 20-minute walk to decrease your stress levels and get some vitamin D," concluded Heidary.

In case you're looking for more ways to improve your sleep, scroll through for a selection of must-have sleep products for the season...

https://www.yahoo.com/entertainment/sleep-insomnia-expert-tips-120015307.html

Feng shui expert warns you should never sleep with a mirror opposite your bed

From mirror.co.uk

Feng shui expert Vicky Sweetlove has warned that sleeping with a mirror opposite your bed could be causing a number of problems, from ghoulish nightmares to insomnia

It's Halloween weekend, which means there's a good chance you've been watching all the creepy horror films which make you feel like you'll never be able sleep in peace ever again.

But, not only that, the clocks go back this weekend too, which is also a sure fire way to knock you out of your perfect sleeping routine.

If you're someone who suffers with poor sleep, it turns out that the way you arrange your bedroom furniture could have a lot to do with it - especially if you have a mirror facing your bed.

That's because having a mirror opposite your bed can promote having nightmares, according to feng shui experts - which makes a lot of sense to be honest, given the number of bedroom mirrors which appear in creepy exorcism films.

The feng shui in your bedroom could be all off

Apparently, when we sleep at night, our soul leaves our body, meaning if our soul sees its own reflection, it' sure to get a fright. This is said to be what causes us to have bad dreams and nightmares.

Feng shui expert Vicky Sweetlove explained that the soul can even mistake its reflection as the 'real body' which is referred to as 'soul-stealing.'

But, as well causing nightmares, the mirror in front of your bed could also be causing insomnia too, by depleting your person energy. That's because mirrors are said to double and bounce back the energy in the room, which can in turn disrupt the tranquillity required to get those precious Zs.

Vicky told Mattress Next Day: "When a mirror is placed in front of the bed, it is mirroring everyone in the bed and then it is symbolic of a third party being in the relationship."

https://www.mirror.co.uk/news/weird-news/feng-shui-expert-warns-you-25321915

Sleepless Nights: How to Avoid the Vicious Cycle of Anxiety and Insomnia

From wfmz.com

AUSTIN, Texas, Nov. 1, 2021 /PRNewswire-PRWeb/ -- "Insomnia is a sleep disorder that impacts the lives of millions of people," says Dr. Rob Carter III, co-author with his wife, Dr. Kirti Salwe Carter, of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (http://www.themorningmind.com). (Source: TheMorningMind)

"Poor sleep habits, depression, stress, anxiety, lack of exercise, chronic illness, or certain medications are among the triggers that can make it difficult to fall asleep, tough to stay asleep, or cause you to wake up too early," says Carter.

Carter has simple ways to help maximize the chance of beating sleepless nights:

• "Listening to calming muscle triggers measurable relaxation responses like lowered anxiety, reduced blood pressure, and slower breathing," Carter says, "Cheerful sounds have a positive influence on feelings and attitudes." "It's a great sleep aid," says Carter.
• "Take a few soothing breaths, in and out," says Carter, "after a few gentle breaths, you notice how comfortable each muscle feels." "Start with the muscles in your head, move down to your shoulders, and continue down towards your feet," says Carter, "repeat for any spots that are still tense."
• "Understand your individual sleep needs," says Carter, "be sure to get enough restful sleep." Inadequate sleep weakens our body's defences, diminishes mental health, and reduces your mood for sex," says Carter, "Taking control over your sleep routine improves overall well-being and outlook on life during this crisis.
• "Energize, engage and excite (E3) every cell in your body with ten minutes of meditation and 15-20 minutes light exercise," says Carter, "physical activity and meditation produces positive changes in the brain, helps you feel calmer, and helps to centre your mind away from life events that may prevent you from sleeping," says Carter.

How to beat insomnia and enjoy each day of your life?

Creating a restful sleeping environment by making sure your bed is comfortable, regular exercise regular, cutting down on caffeine, trying to relax before going to bed such as listening to quiet music or doing some gentle yoga to relax your mind and body are some of the simple things that can use improve your sleep.

About Dr. Rob Carter III and Dr. Kirti Salwe Carter

Dr. Rob Carter III and Dr. Kirti Salwe Carter are co-authors of The Morning Mind: Use Your Brain to Master Your Day and Supercharge Your Life (http://www.themorningmind.com). The Carters reside in Austin, Texas.

Rob Carter is a Colonel in the U.S. Army, an expert in human performance and physiology. He has an academic appointment in emergency medicine at the University of Texas Health Science Centre at San Antonio. He holds a Ph.D. in biomedical sciences and medical physiology and completed postgraduate studies at Harvard School of Public Health.

Kirti Carter was born in Pune, India, and received her medical education in India, where she practiced as an intensive-care physician before moving to Texas to complete postgraduate training in public health. She is a Fellow of the American Institute of Stress (FAIS), has more than 18 years of experience in stress management, meditation and breathing techniques, and has been facilitating wellness seminars for the past decade.

https://www.wfmz.com/news/pr_newswire/pr_newswire_health/sleepless-nights-how-to-avoid-the-vicious-cycle-of-anxiety-and-insomnia/article_6eb5e1e5-40db-5c6f-87eb-15d2880083be.html

Insomnia? Mind your sleep hygiene

From timesofindia.indiatimes.com

AHMEDABAD: If you have a hard time jostling with your sleep schedule, you may have tried everything under the moon to help you get that uninterrupted restorative sleep at night.
You may be missing something — a sleepy hygiene — that does not mean a good bath before you go to bed! A strong sleep hygiene means having both a bedroom environment and daily routines that promote consistent, uninterrupted sleep.
Recently, researchers at department of community medicine of BJ Medical College, Ahmedabad interviewed 208 individuals as to whether they get their share of proper sleep.
At least 27.9% respondents claimed that they very frequently experienced sleeplessness, while 51.4 % respondents had felt sleepy and tired on at least 2 days in a week. Also 57.2% respondents said that they slept for 5-7 hours. But how did one put oneself to sleep?

About 55% respondents claimed they read books, magazines in bed , while 78% said that they needed quiet to grab a nap. “About 47.9% respondents strongly agreed that sleep was very important to them and that it largely impacted their health and work lives,” the study by senior resident doctor BJ medical college Dr Dhaval Parekh, Vedanti Dave and Tattvam Shah claimed. The study also highlighted certain coping mechanisms to deal with sleeplessness. About 37.8 % respondents said they avoided using bright screens and gadgets at least 2-3 hours before bedtime.

https://timesofindia.indiatimes.com/city/ahmedabad/insomnia-mind-your-sleep-hygiene/articleshow/87244831.cms

Hybrid work may worsen sleep quality, researcher says

From playcrazygame.com

The trend towards the definitive adoption of the hybrid work model, the one that alternates between face-to-face activities with the home office it can cause difficulties for people to sleep regularly and even increase or cause insomnia. According to researchers at the Instituto do Sono, this work model brings an additional challenge, which consists of changing the time between the days of face-to-face activities with home office. While on face-to-face work days, the person needs more time between waking up and arriving at the workplace, staying at home can extend the hours of sleep.

In addition to breaking the bedtime and waking up routine, hybrid work can spoil the quality of sleep due to the fact that working on a remote system, people divide their time at home between work, children’s studies and domestic routine, dividing the day. of eight hours throughout the day to be able to perform all the tasks, a habit already observed during the pandemic period, when work was being carried out only remotely. “And the companies made their work more flexible, they were no longer afraid to send a email at midnight, waiting for an answer,” said Gabriel Natan Pires, a biomedical doctor and researcher at the Instituto do Sono.

According to him, to maintain a good quality of sleep, the individual needs to follow a routine with certain times for leisure, work, food and rest and not following these habits can even result in negative effects on the immune system. “It’s as if our brain needed clues to understand when it’s time to sleep and when it’s time to wake up,” he says.

According to Pires, in the days of home office, the worker can even sleep a little more because he won’t have to face the traffic to get to work, but it is important that he starts and finishes work at the same times. “This scheme will work if the corporation takes care of the employee’s mental health and the professional does not give up his sleep to increase productivity. Even because it’s a utopia to work until 11 pm and think that at 11:05 pm you’ll be sleeping”.

He points out that another challenge for hybrid work is having an adequate work environment at home so as not to harm health and maintain routine. Those who are already prone to insomnia need to maintain regular work and healthy habits, because any slight alteration can worsen the condition. “It is necessary to have a rule to see if this person who is willing to hybrid work can really adapt to this. The idea is that people who cannot, prefer office work because if the uncertain routine affects sleep, be in the office can be less harmful”.

Pires stressed that it is necessary for the worker and the company to negotiate the most comfortable way for productivity to be maintained, but the availability for this varies according to the management’s ideology. “There are companies that have a more traditional view and do not accept that employees choose their working hours. Flexibility is important because there are people with a physiological tendency to wake up and sleep later, as there are those who wake up and sleep earlier. morning and evening people. That’s a normal variation.”

Remote work and insomnia

According to Pires, the covid-19 pandemic has generated another pandemic, that of insomnia, with at least 60% of people having their sleep impaired either because of anxiety due to the health crisis or due to changes in routine. At first, the perception was that working at home could help people sleep better, because theoretically they could choose their working hours and would not spend time commuting, which did not happen.

“It’s one thing to work at home because you chose it, another is to want to work because it was imposed, knowing that I don’t have a suitable environment and that I have to stay locked up, just like my children who can’t go to school. It wasn’t a remote job. This changed the routine and sleep lost space because work at home without rules tore it up and extended the workday, which ran out of time to finish”.

One of the main problems with sleep is when you take your work to the bedroom, especially for those with insomnia, because for natural and quality sleep to happen, the brain needs to slow down little by little. Working even before bedtime, you take all of this to bed and at the time when the brain should slow down the person is taking the stress which re-accelerates it, generating a reaction similar to that of stress post traumatic, he said.

“If I started taking my cell phone to bed and I started to stress, over time my brain will associate my bed with an environment of stress. relaxation, not now,” he explained.

Pires said that no type of induced sleep is recommended and that although sleep is a complex brain process, it needs to happen naturally. So it is necessary to understand that sleep should be a priority on the agenda and that the person is not sleep deprived. “If I understand that I want to sleep around 10pm, I must understand that from 8pm onwards I have to start slowing down. Sleep has to be allowed and natural.”

Worsening of sleep

A survey by the Instituto do Sono revealed that 55.1% had a worsening of their sleep pattern during the covid-19 pandemic, a period in which remote work predominated. In addition to the increase in concerns, the change in routine was one of the reasons mentioned by more than 1,600 survey participants, who also mentioned fear of falling ill, financial insecurity and distance from family and friends.

According to data from the Institute for Applied Economic Research (IPEA), in the most acute phase of the pandemic, 11% of Brazilians joined remote work, totaling 8.4 million people in 2020. Of this percentage, 63.9% were from the initiative of which 51% were linked to education, 38.8% to the financial sector and 34.7% to communication activities.

Tips to ensure a good night’s sleep

– Keep a routine: set times for sleep, food, exercise, leisure, work and family activities.

– Find a specific place to work: find a place in the house to perform your professional duties. If possible, avoid choosing the room. It is important for the brain to associate the bedroom as an environment for rest and tranquility, not a stressful activity.

– Don’t take the notebook or cell phone to bed: the excess of interactivity and the light from the screens of these devices interfere with sleep.

– Slow down before bed: at least an hour before going to bed, do a relaxing activity: take a shower, read, listen to music, do meditation or any other activity that helps you to slow down.

– Avoid heavy foods and caffeinated beverages: eat light meals up to two hours before bedtime. Do not drink coffee, energy drinks and black tea and other infusions that contain caffeine at night.

– Expose your body to light in the morning: open the windows, walk through the garden or the backyard. That way you show your brain that it’s day and therefore time to work.

– Know your chronotype: the circadian cycle, which comprises wakefulness and sleep, lasts about 24 hours. Each person has their own preferred times for sleeping and waking up. Chronotype is our circadian preference profile.

https://playcrazygame.com/2021/10/24/hybrid-work-may-worsen-sleep-quality-researcher-says/

How Insomnia Affects Your Heart

From healthline.com

• Sleep plays a vital role in heart health.
• Insomnia can increase the risk of cardiovascular disease.
• Treatment for insomnia may include lifestyle adjustments and medications.

When you think about a good night’s sleep, you might think in terms of having enough energy to get through the day. But sleep also plays a vital role in heart health, helping to heal and repair your heart and blood vessels.

That’s why insomnia can increase the risk of cardiovascular concerns. Here, we’ll discuss how insomnia affects heart health both directly and indirectly.

How does sleep affect your heart health?

While you sleep, your body is performing maintenance functions that help keep your vital organs and body systems working.

Dr. Sanjiv Patel, a board certified interventional cardiologist at Memorial Care Heart and Vascular Institute at Orange Coast Medical Centre in Fountain Valley, California, told Healthline that many things happen during sleep that benefit your heart.

These include:

• a slower heart rate
• lower blood pressure
• management of stress hormones
• insulin and blood sugar regulation
• cell and tissue repair

How does lack of sleep affect your heart health?

Long-term insomnia increases stress and anxiety, which strains the cardiovascular system over time. This is particularly a concern in a person who already has a condition like high blood pressure, Patel told Healthline.

“If you don’t sleep well, stress hormones can build up and cause inflammation. This can potentially trigger a build-up of plaques, which can become unstable and cause heart attack or stroke,” said Patel.

Patel said insomnia can harm the heart in less direct ways as well.

Sleeping helps regulate hormones that control daytime hunger. Lack of sleep can lead to overeating. In addition, fatigue may make you less active. Both of these consequences can result in increased weight and insulin resistance, which raise the risk of diabetes and heart disease.

A 2018 review of studies on sleep deprivation and weight found that lack of sleep contributes to health outcomes that, in turn, are known to increase risk for heart disease. These include:

• weight gain
• obesity
• salt retention
• increase in inflammatory markers
• insulin resistance
• high blood pressure

Research from 2017 also shows that insomnia itself is an important risk factor for cardiovascular disease.

Your level of risk depends on your age and other underlying conditions.

“A young, healthy person can have a short-term issue with not sleeping well and will probably be fine,” said Patel. “For someone who is older and has underlying conditions, insomnia can throw them into an unstable situation.”

What sleep conditions can hurt heart health?

Sleep conditions that can affect heart health include:

• Chronic insomnia. Many adults have troubles sleeping from time to time. Chronic insomnia is when you have trouble falling or staying asleep that lasts for at least 3 nights per week for at least 3 months. Over time, it has been linked to high blood pressure and heart disease, according to the Centres for Disease Control and Prevention (CDC).Trusted Source.
• Obstructive sleep apnoea. This is a condition in which blocked airways cause short pauses in breathing during sleep. According to the CDC, lack of oxygen due to sleep apnoea can increase the risk for high blood pressure, heart attack, and stroke.
• Narcolepsy. Narcolepsy is a chronic sleep disorder where the brain struggles to control sleep and wake cycles, which leads to disrupted sleep and daytime sleepiness. Narcolepsy and narcolepsy treatments may increase blood pressure and contribute to other risk factors linked to heart disease and cardiovascular events. More research is need to understand these associations, according to the American Heart Association (AHA).Trusted Source.
• Restless legs syndrome (RLS). People with RLS have an overwhelming urge to move their legs, particularly at night, which can interfere with good sleep. Research from 2021Trusted Sourcesuggests that RLS is associated with higher cardiovascular risk, especially when untreated. More studies are needed to fully understand this effect.

What other health conditions are linked to a lack of sleep?

Sleep is important to physical and mental health. Even in the short term, poor sleep can contribute to:

• moodiness and irritability
• concentration and memory problems
• daytime sleepiness and fatigue
• headache
• gastrointestinal symptoms
• risk of accidents

Insufficient sleep has been linked to the development of certain health concerns that increase the risk of heart disease, heart attack, and stroke, per the CDCTrusted Source. Some of these are:

• type 2 diabetes
• obesity
• depression

According to the National Heart, Lung, and Blood InstituteTrusted Source, chronic insomnia can raise the risk of developing other health conditions or making existing health conditions worse. These include:

• anxiety
• chronic pain
• pregnancy complications
• inflammation
• dampened immune response

Ways to get better sleep

The CDCTrusted Source recommends most adults need at least 7 hours of sleep per night. The AHATrusted Source says that a healthy diet, regular exercise, and stress management may promote the good sleep you need to keep your heart healthy.

Sleep hygiene

Healthy sleep habits like these can get you on track for better sleep:

• Make a sleep schedule where you aim for the same bedtime and same wake-up time every day.
• Avoid daytime naps if you can.
• Get some exercise during the day, but not within a few hours of bedtime.
• Don’t eat within a few hours of bedtime. Avoid alcohol, caffeine, and foods that are high in fats and sugars.
• Keep the bedroom cool, quiet, and comfortable.
• Clear the bedroom of electronic devices that beep or glow.
• Take an hour if possible to wind down before bedtime.

Cognitive behavioural therapy (CBT)

CBT is a short-term form of psychotherapy that can help you to identify unhelpful thoughts and behaviours and learn more effective coping strategies. It may involve:

• engaging in talk therapy
• trying meditation or relaxation techniques
• learning about good sleep habits
• putting it all into practice

CBT can be performed by a doctor, therapist, or other mental health professional. After your first session, you’ll have a detailed plan for a set number of sessions to achieve your goals.

Medication

In some cases, a doctor might prescribe medication to treat insomnia along with sleep hygiene and CBT. Some medication categories approved by the Food and Drug Administration (FDA) include:

• benzodiazepines
• non-benzodiazepine receptor agonists
• melatonin receptor agonists
• specific antihistamine drugs
• dual orexin receptor antagonists

Other medications — such as certain antidepressants, antipsychotics, and anti-anxiety medications — are sometimes prescribed off-label for insomnia.

Some people try over-the-counter (OTC) medications and dietary supplements to improve sleep, including:

• diphenhydramine (Benadryl)
• doxylamine (Unisom)
• melatonin

According to the National Institutes of HealthTrusted Source, research hasn’t proven melatonin to be effective in treating insomnia. Dietary supplements can also interfere with other medications.

And antihistamines (diphenhydramine and doxylamine) used chronically can be unsafe for some people and are associated with the development and progression of dementia.

All medications and supplements have side effects, and sleep aids can be habit forming. Most are meant for short-term use. Both prescription and OTC options should be used with a doctor’s guidance.

Takeaway

Over time, insomnia can increase the risk of high blood pressure, cardiovascular disease, and heart attack. If you already have an underlying condition, insomnia can make matters worse.

There are steps you can take to manage insomnia on your own.

“If you’ve had insomnia for 4 weeks, see a primary care physician to find out what’s going on,” recommended Patel.

https://www.healthline.com/health/insomnia/how-insomnia-affects-your-heart