Natural ways to treat insomnia

From sportskeeda.com

Insomnia refers to lack of sleep. In some people, it might be a temporary problem, but in others, it could need a while to treat it.

The sleeping disorder can be caused due to various reasons. In teenagers, especially, changes in daily routines, makes it difficult to cope and maintain pace amidst the heavy workload.

Anxiety in young adults and increasing depression is also a major cause leading to insomnia. Maintaining a poor diet and sleeping late at night should also be avoided to prevent this disorder.

This condition can be treated using medicines and naturally. The first way may not require too long to treat the disorder, as there have been many advancements in the medical field. Meanwhile, treating insomnia naturally requires a great effort and takes a longer time but can be worth it.

Here are some natural ways to address the condition:

How can insomnia be treated naturally?

Regular exercise

Just as exercises are essential in everyday life to maintain overall well-being, long-term or 'chronic' insomnia can be prevented with regular exercises performed at regular intervals of 3 to 4 times a week with 30- 40 minutes of activity.

Quality of sleep can be highly improved as the endorphin hormone is secreted by the body, which enables a person to stay active and energized.

Unwind stressful thoughts

A healthy functioning of the brain and mind is essential to stay active and perform everyday activities.

If a person is afflicted by a huge collection of thoughts revolving around their mind, they lose optimal functioning, which affects sleep. The immunity of the body is greatly reduced, which is highly risky, as it leads to other diseases and infections.

Improve your nutrition

Not eating directly before going to bed is always advisable, but the health effects of a good diet and proper nutrition on sleep routine is equally important.

So, it's beneficial to consume healthy foods. Moreover, drinking lukewarm milk and chamomile tea and eating bananas before bed is said to provide a good and relaxing sleep.

Relaxation techniques

Students mostly stay up late till midnight to finish up their academic works, but that should be avoided, as when the time of sleep is near, relaxation of the body is paramount.

The environment also plays a major role while sleeping. as less noise, dark room and cool temperature help in relaxing the muscles to help get a night of good sleep, which prevents insomnia.

Promote melatonin production

When the body is exposed to dim light, the melatonin hormone is secreted into the brain to promote the relaxation process. Waking up early to get sunlight and falling asleep in dim light contribute to the production and release of this hormone.

Other techniques to be implied to improve sleep quality and prevent insomnia are: taking a shower before going to sleep and reducing usage of electronics just before sleep.

Good sleep is very essential for overall health and well-being. Insomnia can be prevented naturally, as mentioned above. If not treated, it can not only lead to chronic sleep disorders and also lead to other diseases.

https://www.sportskeeda.com/health-and-fitness/natural-ways-treat-insomnia

Insomnia symptoms found linked to increased risk of stroke

From yahoo.com

People who have trouble falling asleep or difficulties staying asleep and waking up too early may be more likely to have a stroke, according to a new study.

The research, published on Wednesday in the journal Neurology, also found that this risk was particularly much higher in people under 50 years old.

However, scientists, including those from the Virginia Commonwealth University in Richmond, US, said the study does not prove a causal link between insomnia and stroke, and only shows an association.

“There are many therapies that can help people improve the quality of their sleep, so determining which sleep problems lead to an increased risk of stroke may allow for earlier treatments or behavioural therapies for people who are having trouble sleeping and possibly reducing their risk of stroke later in life,” study author Wendemi Sawadogo said.

Scientists assessed the health information of 31,126 people, with an average age of 61, who had no history of stroke at the beginning of the study.

The participants were asked four questions about how often they had trouble falling asleep, trouble with waking up during the night, trouble with waking up too early and not being able to return to sleep, and how often they felt rested in the morning.

Their response options included “most of the time”, “sometimes” or “rarely or never” and scores to these responses ranged from zero to eight, with a higher number meaning more severe symptoms.

Participants were then followed for an average of nine years, during which 2,101 cases of stroke were reported.

Considering other factors that could affect stroke risk, including alcohol use, smoking and level of physical activity, the analysis found people with one to four symptoms had a 16 per cent increased risk of stroke compared to those with no symptoms.

Of the 19,149 people with one to four symptoms, scientists found 1,300 had a stroke.

And of the 6,282 people who reported no symptoms, 365 had a stroke, according to the study.

People with five to eight symptoms of insomnia had an over 50 per cent increased risk while among those with five to eight symptoms (5,695 people), 436 had a stroke.

The association was stronger in participants under age 50, with those who experienced five to eight symptoms having nearly four times the risk compared to people with no symptoms.

“The list of stroke risk factors such as high blood pressure and diabetes can grow as people age, making insomnia symptoms one of many possible factors,” Dr Sawadogo said.

“This striking difference suggests that managing insomnia symptoms at a younger age may be an effective strategy for stroke prevention,” he said.

The risk also further increased for people with diabetes, hypertension, heart disease and depression, scientists said.

Citing one main limitation of the study, scientists said the participants reported their own symptoms of insomnia, so the information may not have been accurate.

However, they said the new evidence is sufficient to conduct further research to explore the reduction of stroke risk through sleep management.

https://www.yahoo.com/lifestyle/insomnia-symptoms-found-linked-increased-082542066.html 

Insomnia And Productivity: How To Improve Your Lifestyle For Productivity's Sake

From thehealthsite.com

Research findings state that Sleep duration (both short and long), insomnia, sleepiness, and snoring are all associated with decreased work productivity

People suffering from insomnia often struggle with being productive during the day. Sleep is a very important aspect which influences productivity and workplace health. Researchers have clearly stated that poor sleep or no sleep can drag one's productivity down to zero and this effect is the same for a range of activities from academia to athletics.

In one such research, experts conducted a study on 1000 adults to find out more about their sleep quality and quantity. The findings said that sleep duration (both short and long), insomnia, sleepiness, and snoring were all associated with decreased work productivity. Another meta-analysis conducted by researchers found that students who did not sleep for an adequate amount of time or followed a very erratic sleep routine or had disturbed and fragmented sleep at night experienced a decline in their creativity and productivity.

Possible Reasons Of Insomnia And Sleeplessness

Experts claim that the factors affecting our sleep and in turn affecting the productivity works in a vicious cycle. Stress and work pressure may be one of the biggest factors why people cannot sleep, this impacts their productivity and their ability to work properly. When they are supposed to be sleeping, they are worried about work and when they are supposed to be working, they are too exhausted because of lack of sleep. Again, they are unable to sleep because they were not able to be one hundred per cent productive. This goes on and on like a vicious cycle and eventually can lead up to insomnia.

Poor Sleep Can Affect Us Physiologically

Sleep and productivity are linked. Sleeping rejuvenates our brain and mind and when we do not get adequate rest, our productivity is bound to tank. When we sleep less or get poor sleep, our cortisol level increases. This can make our blood pressure go up, we may start craving for foods high in carbs and sugar. An increase in cortisol level also means that our stress and anxiety level might go up. All of these combined, can make us feel more exhausted than ever and not allow us to think or function properly.

How To Increase Your Productivity If You Suffer From Insomnia?

Sleep Routine: This is not going to be easy but it is also not recommended by experts to just make your schedule worse. It will be difficult for you to fall asleep but following a routine will at least help relax your body and mind. Maybe one day you might even get good sleep. Follow the do's and don'ts religiously. Do not drink alcohol, do not consume carbohydrates, do not use technology. Do, keep your room dark, do use white noise, do try to meditate.

Diet: Some foods might affect the quality of sleep so, try to avoid them for example, do not drink excess amount of caffeine during the day. You can try green tea instead.

Exercise: Exercising during the day will not only help you sleep better but also improve energy levels and productivity.

Lifestyle: Make sure you eat all the healthy, nutritious foods so that you can go on about your work during the day without getting exhausted. Drink protein shakes and fruits and carry energy bars.

https://www.thehealthsite.com/diseases-conditions/insomnia-and-productivity-how-to-improve-your-lifestyle-for-productivitys-sake-983108/

Suffering from insomnia? Try these 6 Ayurveda tips to improve sleep naturally

From healthshots.com

Do you find it hard to sleep at night? If you have been unable to sleep at night and wondering how to treat insomnia naturally, check out these simple yet effective tips recommended by an Ayurveda expert

Insomnia or sleeplessness, is a common sleep disorder that affects many individuals. While there are several ways to treat insomnia, you can try tips from Ayurveda. It is the ancient Indian system of medicine and offers a holistic approach to treating insomnia naturally. By addressing the underlying imbalances in the body and incorporating specific home remedies, you can effectively beat insomnia.

How much sleep is enough in a day can vary from one person to another, but most adults need an average of 7-8 hours of sleep every day. People who are unable to sleep even that much could be suffering from insomnia. Do you think you are suffering from insomnia? Here are some signs of insomnia that might help you determine it.

• Inability to fall asleep
• Not feeling well rested
• Irritability
• Waking up during the night
• Feeling sad or depressed
• Inability to concentrate
• Tiredness or sleepiness
• Increased accidents

If you notice any symptoms and think that it is difficult for you to function, see your doctor to know for sure.

Ayurveda to treat insomnia naturally

Here are six Ayurvedic tips to help you overcome insomnia naturally:

1. Establish a soothing bedtime routine

Create a consistent bedtime routine to signal your body and mind that it’s time to unwind. Having a sleep schedule is conducive to relaxation. Avoid stimulants like caffeine, nicotine, and electronics (e.g., smartphones, tablets, and television) at least two hours before bed. Instead, opt for a relaxing activity like reading a book or listening to soft music. Additionally, establish a consistent sleep-wake schedule by going to bed and waking up at the same time every day, even on weekends.

2. Panchakarma therapy

Panchakarma, a detoxification and rejuvenation therapy in Ayurveda, can be beneficial for insomnia. Getting specialised treatments like Shirodhara (pouring warm oil on the forehead) and Nasya (nasal administration) may help balance the doshas, calm the mind, and promote better sleep.

3. Abhyanga (self-massage) with warm oil

Abhyanga, the practice of self-massage using warm oil, is an integral part of the Ayurvedic daily routine. Massage your body with sesame oil or coconut oil before taking a warm bath or shower. This self-care practice promotes relaxation, calms the nervous system, and induces better sleep.

4. Nasya and Shirodhara therapy

Nasya and Shirodhara, two Ayurvedic therapies, can be beneficial for insomnia. Nasya involves applying medicated oil to the nasal passages, while Shirodhara involves a continuous stream of warm oil on the forehead, both promoting relaxation and better sleep. Ayurvedic oils like Brahmi oil or sesame oil infused with calming herbs can be used for this purpose. Apply a few drops to each nostril before bedtime to soothe the mind and induce sleep.

5. Raktamokshana therapy

Raktamokshana therapy, a part of Ayurvedic Panchakarma, involves bloodletting to balance doshas and promote better sleep. It helps remove toxins and excess Pitta from the body, reducing stress and inducing relaxation, making it beneficial for insomnia.

6. Pranayama and breathing exercises

Certain breathing techniques and Pranayama exercises can also help calm the mind, release tension, and prepare the body for sleep. Practice deep belly breathing, alternate nostril breathing (Nadi Shodhana), or cooling breath (Sheetali Pranayama) before bed. These techniques have a grounding effect and can aid in overcoming insomnia.

Incorporating these Ayurvedic practices into your daily routine can help rebalance your body and mind, promote relaxation, and improve sleep quality. However, do check with your health care provider to know what suits you best.

https://www.healthshots.com/how-to/6-ayurveda-tips-to-treat-insomnia-naturally/

The growing sleep problem that’s keeping your family up all night

From telegraph.co.uk

Bad sleeping habits start earlier than you might think – here’s how to spot them in your children 

Anecdotal evidence suggests an insomnia epidemic among children CREDIT: getty

Yasmin Shaheen-Zaffar woke at 2am to the sound of her 15-year-old daughter, Verona, pacing her bedroom. “She’d get so stressed she couldn’t sleep. In the morning she was snappy and forgetful,” says Yasmin, 51, from Harrogate, North Yorkshire. “Her tiredness led to meltdowns. I was worried about her mental health.”

Verona is far from alone in her struggle with insomnia. Sleeplessness in teens and young people is on the rise: the number of children admitted to hospital with (unspecified) sleep disorders rose by almost 50 per cent between 2012 and 2017.

There are – as yet – no more recent figures, but anecdotal evidence suggests that, since the pandemic, excessive screen time, compounded by a sugary diet and anxiety from the hangovers of lockdown, have created an insomnia epidemic among children.

Clare Cogan is a psychotherapist and clinical hypnotherapist who specialises in treating teenagers. "I’ve noticed a huge rise in insomnia among my young patients,” she says. “It’s incredibly concerning.”

Teens need eight to 10 hours’ sleep a night. However, they are susceptible to insomnia because their bodies start releasing melatonin later than during childhood – a change which disrupts their circadian rhythm (body clock) meaning they fall asleep later, and wake up later.  

Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythm and with sleep. Being exposed to light at night can block melatonin production. “This is thought to be for evolutionary purposes, so teenagers can develop independence without threat or interruption,” says Cogan. “But of course, they have to get up for school in the morning.”

Why our children are struggling to sleep 

Experts put the recent rise down to lifestyle and behavioural changes – especially involving screens. Blue lights that devices emit – 95 per cent of teens own a smartphone – block melatonin production. “The majority of teenagers bring some kind of technology into the bedroom, adding to the amount of screen time they get each day and affecting multiple areas of their lives,” says US paediatrician and sleep consultant Nilong Vyas. “Experts are becoming increasingly concerned about the effects of blue light from these electronic devices on the sleep-wake cycle.” 

Verona’s sleep problems started during lockdown in March 2020, when she kept her smartphone in her bedroom to socialise online. “Prior to that I hadn’t allowed electronics in her room, but she told me she felt lonely,” says Yasmin, a parenting coach at Polyvagal Teen.

When she couldn’t sleep, Verona would get into bed with her mother or pass out on the sofa at 4am. “In the morning she was so groggy it was horrendous,” says Yasmin. “She’d started panicking about her A-levels. She was crying a lot. She’d forget to take her folders to school. I worried she’d have an accident crossing the road.”

Dr Vyas says sleep deprivation during adolescence can cause problems with mood, emotions, and academic performance. “Teens experiencing fragmented sleep are more likely to have interpersonal issues with their peers, and chronic sleep loss can lead to a weakened immune system and some mental-health conditions. Some desperate parents are turning to sleeping pills – often inappropriately,” she says.

The rise – and downsides – of sleeping pills 

Recent NHS data analysed by The Pharmaceutical Journal found prescription sleeping drug use among children under 18 has almost tripled in the past seven years – over 60,000 were prescribed synthetic melatonin in March 2022, compared with 20,881 in April 2015.

Melatonin supplements increase the body’s natural supply of that hormone. While available over the counter in countries such as the US, melatonin is prescription-only in the UK – and not licensed for children, unless they are diagnosed with ADHD or are on the autistic spectrum. However, some frazzled parents appear to be buying melatonin online.

Dr Sophie Bostock urges caution around its use. “One review of the effectiveness in adults with chronic insomnia suggested that melatonin added just eight minutes to overall sleep,” she says. “I’m worried young children are learning to rely on an external substance to help them sleep.”

Global clinical guidance recommends CBTi (cognitive behavioural therapy for insomnia) as a first line therapy before drugs. CBTi focuses on re-education to strengthen the patient’s natural sleep processes and address unhelpful thoughts and behaviours that interfere with sleep.

“It has only just started to be used for parents and children with ADHD and Autistic Spectrum Disorder, but pilot results are promising,” says Dr Bostock. “Key ingredients include keeping regular bedtimes and routines, only using the bed for sleep, dimming lights and avoiding screens at least an hour before bed.”

Yasmin Shaheen-Zaffar, meanwhile, found a solution in calm advice and compromise. Verona, now 18, is only allowed her phone in her room three days a week, to give her body a chance to rest. Her mother says: “Verona was dismissive at first and it took a while to implement. But she’s sleeping eight to 10 hours a night now.”

How do I send my sleepless teen to sleep?

Fi Star-Stone is a child development specialist and parenting expert. She offers six tips to help your child fall asleep naturally:

• Talk about the importance of sleep with your child from a young age.
• Try teaching good night time habits in a way children can understand, such as by explaining that shuteye recharges the body.
• Introduce a “switch off point” for phones and devices nightly, ideally an hour before bed.
• If your child resists, consider a “switch off box” where the whole family puts their devices.
• Don’t put pressure on yourself – you don’t need to create a strict routine for every day.
• Aim for a realistic bedtime for school nights, and keep some structure on weekends.
• 
  

https://www.telegraph.co.uk/health-fitness/mind/the-growing-sleep-problem-thats-keeping-you-up-all-night/

Sleepwalking & Insomnia: The Link?

From globalvillagespace.com 

On May 9, 2023, an article was published discussing the potential link between sleepwalking and insomnia. Sleepwalking, also known as somnambulism, is a parasomnia that affects approximately 4% of the United States population. However, many people may not even be aware that they sleepwalk. Sleepwalking occurs when an individual is briefly aroused from non-rapid eye movement sleep, which is a deeply restful stage that helps restore body tissue and repair important body functions. According to Kenneth Lee, MD, an assistant professor of neurology and sleep medicine and clinical medical director at the UChicago Medicine Sleep Centre, sleepwalking typically occurs when an individual is no longer fully asleep but also not fully awake. In addition, individuals who experience sleep apnoea or leg movements are at risk for episodes of sleepwalking.

Sleepwalking usually occurs during the first third of the night, and individuals who sleepwalk are unable to think, plan, or function properly. They are unaware of their surroundings and cannot remember any dreams they may have had while sleepwalking. Many doctors believe that a lack of sleep is a major cause of sleepwalking. If an individual has insomnia, it can be hard for their brain and body to pass between sleep stages. When they do get to sleep, they may not settle into deep enough sleep, and their brain can get “tricked” into thinking their body should be active.

Risk factors for sleepwalking include children, as they have more non-rapid eye movement sleep than adults. However, sleepwalking can sometimes continue into adulthood and is usually associated with certain medications such as benzodiazepines and antidepressants. Psychological trauma could also be a contributing factor to episodes of sleepwalking. Sleepwalking can run in families, especially if one or both parents have experienced it. Other potential risk factors include drinking alcohol, having gastroesophageal reflux disease (GERD), having a fever, being stressed, and having a seizure disorder.

According to Jordan Standlee, MD, a neurologist at the University of Michigan Health and a clinical assistant professor of neurology at the University of Michigan Medical School in Ann Arbor, our mental state has an impact on sleep quality. During periods of high situational stress, our brains have a more active fight-or-flight signal, and this often carries over into the sleep period, where our brains have a harder time achieving deep, relaxed, stable sleep. Many people who sleepwalk will report that it happens more often during periods when they are especially stressed or worried.

Signs of sleepwalking include walking during sleep, having your eyes open with a blank look on your face, talking but not making sense, acting confused or aggressive if someone wakes you up, appearing awake to others, sitting up or engaging in activities as though you were awake, and not remembering anything that happened when you wake up.

While insomnia on its own doesn’t directly cause sleepwalking, there are at least four major ways in which the two conditions interact. These ways are a disruptive sleep environment, periods of “situational stress,” sleep apnoea, and medication effects. Sleepwalking has strong genetic factors, meaning some people are inherently more at risk for this symptom. It tends to arise not from deep, stable sleep but rather from disrupted and twilight sleep. Sleepwalking also occurs more when someone is sleeping in a foreign environment, like in a hotel room, or in the setting of sleep deprivation. 

Distractions in your sleeping environment can make things worse. Noise or light in the room can cause both insomnia and sleepwalking, particularly having a television on in the bedroom throughout the night. It is hard for the brain to stay in deep, stable sleep while this kind of light or noise is present, and the result can be either recurrent full awakenings – insomnia – or partial awakenings, which predispose you to sleepwalking. Some of the common medications used to treat insomnia can themselves cause sleepwalking. Sedating medications such as zolpidem, eszopiclone, zaleplon, suvorexant, lemborexant, and daridorexant have all been described to cause complex sleep behaviours, meaning sleepwalking, as well as other sleep activities such as cooking and eating food, making phone calls, and driving while asleep.

If an individual experiences a sleepwalking episode, they should talk to their doctor. A sleep study needs to happen, and safety measures need to be taken. For example, if an individual lives in a two-story home, they want to put up a barrier to their stairs and lock their windows. Problems falling and staying asleep can also be discussed with a psychologist. The best course of treatment is cognitive-behavioural therapy for severe insomnia. This is a way to retrain your brain and body how to sleep again. Making sure that insomnia is addressed and sleep is consolidated will reduce the risk of sleepwalking. Good sleep hygiene should also be a nightly ritual. Individuals should not eat or exercise close to going to sleep and should stop drinking caffeine for six hours beforehand. Yoga, meditation, and deep breathing can also help. Focusing on being kind to your mind and body can help individuals rest a lot easier.

https://www.globalvillagespace.com/GVS-Health/sleepwalking-insomnia-the-link/

Struggling with getting a good night's sleep? You're not alone

From cbc.ca/news/canada

For Calgary-based Terry Golbeck, sleeping through the night can be an unpredictable process. He finds himself occasionally waking up at odd hours, trying to slow down his thoughts through a couple of tried-and-tested strategies like meditation and pressing acupressure points to drift off to sleep.

"I'm in my 70s, so I seem to recall my grandmother saying, you know, I need less [sleep], I can't sleep," he said in a conversation on Alberta at Noon.

Goldbeck has been coping by tweaking his bedtime routine to improve his sleep quality, taking melatonin and magnesium supplements an hour before he goes to bed.

"As we transition into the sixth and seventh decade, our sleep does become more fragmented and it is more difficult to achieve a stable night of sleep. This is completely normal," said Dr. Charles Samuels, medical director of the Centre for Sleep and Human Performance in Calgary.

He added that there's a common misconception that older individuals need "less sleep" than others in their everyday lives.

"Your sleep requirement remains stable over a lifetime," he said before explaining that your sleep patterns may change as you get older and you may find that you don't sleep as much as you used to at night. 

The best way to combat the sleep deficit is to take short, 30-minute afternoon naps every day, according to Samuels. As for melatonin, the sleep expert believes that the supplement may help older individuals sleep better because it regulates circadian rhythms. 

However, Samuels remains a huge believer in the importance of meditation and mindfulness practices for better sleep quality. He also recommends using tactics like regular exercise and limited screen time in the evenings. 

"I would argue that probably, the meditation is doing the biggest thing [in Goldbeck's case] because there is evidence for meditation improving sleep," he said.

Long-term sleep deprivation can lead to 'impaired cognitive functioning.' (Narith Thongphasuk / Shutterstock)

According to Samuels, many people don't realize that bad sleep shouldn't be downplayed or ignored because it can lead to "impaired cognitive functioning" and make it harder to focus on important tasks.

It can also affect memory and interfere with weight regulation because a lack of good-quality sleep can cause us to crave unhealthy foods.

"We need to rest every 24 hours. We need to rest our body and our brain, or there is a downstream consequence," Samuels said.

For Malina Adams, seeing her three-year-old show signs of sleep apnea a few years ago was an alarming experience.

"He stopped breathing when he was sleeping. And it was really scary because I had never experienced anything like that," she said.

Adams recalled that her son wasn't able to get enough rest and it was "almost like he hadn't slept" which led to moodiness and exhaustion. He was also experiencing behavioural problems.

After consulting doctors, Adams was told her son has attention deficit disorder (ADHD) and would benefit from medication. Unconvinced, she insisted that her son's sleep issues needed to be addressed first.

"I'd like to look at these sleep issues because sleep apnea can kill adults," Adams said. "What's it doing to a three-year-old getting to a baby's brain?"

While the family figured out a solution after working with an ear, nose and throat (ENT) specialist, they've found themselves struggling again four years later. 

Adams noticed that her son's sleep apnea has returned and he's facing learning difficulties in school. She is now trying to determine the cause with the help of doctors, but is worried about an ADHD 'misdiagnosis' due to sleep issues.

According to Samuels, Adams' concerns shouldn't be taken lightly. The sleep expert said that it's crucial to conduct a "clinical evaluation" to determine if a child's sleep patterns are being disrupted.

"Sleep disturbance and sleep disorders can cause the symptoms consistent with ADHD," he said. "The number one sleep disorder that can look like ADHD is, in fact, sleep apnea."

Sleep disturbance and insomnia, in general, can show up in different ways and aren't limited to being unable to fall asleep. A person with insomnia may find themselves waking up in the middle of the night and not able to get the rest they need to function during the day.

Long-term insomnia can also lead to mental illness or show up on account of a mental health issue like anxiety, depression, or post-traumatic stress disorder (PTSD.)

"There's a tight relationship between insomnia, difficulty sleeping and mental health issues," Samuels said. "We would tend to definitely treat with medication if we were reducing the risk of a mental health outcome. That would be number one for sure."

https://www.cbc.ca/news/canada/calgary/insomnia-sleep-rest-charles-samuels-1.6853900

Five steps to help prevent sleepless nights due to money worries before next pay day

From dailyrecord.co.uk

A new study suggests finances are keeping nine in 10 people awake at night 

A new study by Virgin Money suggests more than half of working Brits (54%) suffer from anxiety in the week before payday and of those, a fifth (20%) said this is a regular monthly occurrence.

For a significant number of people, this is causing sleep disruption, with nearly nine in 10 (88%) people saying thoughts about money impact their sleep in some way. The research found more than one in 10 (12%) said money worries are keeping them awake every night, with another 14 per cent experiencing sleep disruption on a weekly basis.

The research also indicates people are equally likely to worry about their current financial situation (16%) as they are their future finances (16%), highlighting this isn’t a short-term problem. When it comes to worrying about money, the survey shows women (91%) are more likely to experience sleep disruption than men (85%).

         Women worrying about money are more likely to experience sleep disruption than men. (Image: Getty)

Financial anxiety was found to be most likely to impact the sleep of 25-34-year-olds (90%), while the over 55s are the least likely to experience sleep disruption (86%).

The research also finds people are struggling with money worries regardless of income. People earning £25,000 - £50,000 are slightly more likely (88%) to be kept awake by financial anxiety than those earning £10,000 - £25,000 (87%), but high earners still struggle with money concerns, with eight in 10 of those earning £75,000 - £100,000 saying that money worries sometimes impact their sleep.

Clinical Psychotherapist, Dr Jo Gee, a specialist in anxiety and stress management, explains the phenomenon of ‘pre-pay day anxiety’ which relates to feelings of stress, nervousness and worry, which are triggered in the run-up to pay day.

She said: “We often notice our clients have increased anxiety in the seven days before pay day, which can range from mild ‘worry thoughts’, to money fear and even paranoia. The anticipation of pay day is enough to pump adrenaline into the bloodstream, which is responsible for many of our anxiety symptoms, such as increased heart rate and insomnia."

Five tips to get a better sleep despite money worries

To help prevent sleepless nights due to money worries, Katy Simpson, personal finance expert at Virgin Money, has partnered with Dr Hana Patel, sleep expert at Time4Sleep, to share five tips for getting a good night’s sleep in the face of stress.

Don’t shy away from your finances

Katy said: “When we’re confronted with something that’s causing us stress, it’s a common reaction for people to bury their worries and avoid interacting with their source of anxiety, in this case, their money. But ignoring your finances could actually create more problems.

“Avoiding checking your online bank account regularly for example, might mean that you don’t spot fraudulent activity. Or that you’re unaware of a bounced payment, meaning that you miss an instalment which could incur a charge from the supplier and negatively impact your credit score, or that you’re in your overdraft. Keeping on top of your online banking means that you’ll be aware of any potential issues, and you’ll be able to plan ahead.”

Schedule daily ‘worry time’

Dr Patel explained: “Scheduling dedicated ‘worry time’ will allow your mind to process anxious thoughts, including money worries. Reflect on these thoughts by writing them down, as seeing them in front of you can allow you to address your concerns, recognise how unrealistic some of these scenarios are and reduce any feelings of anxiety. Writing your worries down can also help you to focus on developing a solution and see clearly what actions you need to take to better manage your finances and ease your concerns, which can help you to feel more relaxed as the evening approaches.

“Take 10 minutes every day for ‘worry time’, you can even block this in your calendar so it becomes a daily practice. With repetition of ‘worry time’ you should begin to notice that you have a somewhat quieter mind, which is particularly important as you approach bedtime.”

Get the hang of budgeting

Katy said: “Taking some time at the start of every month to create a budget will help you to spend and save effectively, as well as allow you to spot and address any money issues in advance.

“You may find that the coming month has several important birthdays, or that a large annual payment is due. Budgeting means that you’ll have factored these expenses into your spending at the beginning of the month and will allow you to plan accordingly around your financial commitments.”

Get used to talking about your money

Katy explained: “Many people don’t feel able to talk openly about money with friends and family. As a result, some can feel forced into social activities or purchases that they can’t afford, and this can cause financial anxiety.

“By practising talking about your money with those close to you, you can get into the habit of saying ‘no’ to unnecessary expenses. It’s not a bad thing to tell a friend that you can’t afford to go out this weekend, or to explain to a family member that things are a bit tight around their birthday, but you’ll treat them after you’ve been paid.”

Routine, routine, routine

Dr Patel said: “The repetition of a bedtime routine can work wonders for reducing pre-sleep anxiety. Instead of allowing your mind to wander, you can focus on what’s next as part of your routine, whether that’s reading, running a bath or going to sleep.

“This routine will also help to trigger feelings of tiredness while allowing you to properly wind down, and this works particularly well when the routine is repeated. Aim to keep a regular bedtime too, as this will help to solidify the routine.”

https://www.dailyrecord.co.uk/lifestyle/money/payday-money-worries-disrupt-sleep-30066290