If You Can’t Fall Asleep In Under 20 Minutes, It Could Be A Sign Of These 9 Health Issues

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Some nights it’s easier to fall asleep than others. But for certain people, needing over 20 minutes to fall asleep every night is a given — and sometimes others have to wait hours more. The causes of insomnia can be due to all sorts of physical and medical health conditions, so it’s important to examine all of the factors that may be creating your difficulty falling asleep.

Falling asleep can say a lot more about what’s going on with your body than just how tired you are. “The amount of time it takes to fall asleep is known as ‘sleep latency,'” Conor Heneghan, lead research scientist at Fitbit, tells Bustle. “A normal amount of sleep latency is approximately 15-25 minutes, which is considered the ‘sweet spot’ for your body to drift into light sleep stages. However, sleep latency is impacted by [a variety of] factors.” These factors can be anything from what you’ve eaten that day, or whether you’ve altered your bedtime routine, to a more serious underlying medical condition that’s making it difficult for your body to rest at night.

And while having trouble falling asleep can be caused by a myriad of health issues, falling behind on sleep can cause sleep debt and add to these problems. So if you realize you’re taking more than 20 minutes to fall asleep every night, asking your doctor about this problem may get you some relief.

Here are nine health issues that not being able to fall asleep in 20 minutes could be a sign of, according to experts.

1GERD

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GERD, or gastroesophageal reflux disease, can cause symptoms that aren’t quite apparent until you lie down to try to fall asleep.

“When lying down, it’s easier for stomach acids to flow up your esophagus, causing heartburn,” Terry Cralle, RN, clinical sleep educator and sleep consultant for Saatva, tells Bustle. “Heartburn, in turn, can disrupt falling and staying asleep. That’s why many people with GERD experience an increase in symptoms at nighttime and may have trouble finding a comfortable position for sleeping.” Avoiding GERD trigger foods like spicy food, coffee, and alcohol, in the hours before bed, may provide some relief.

2Anxiety

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Anxiety doesn’t exist solely in the mind. If you’ve been dealing with feelings of stress and nervousness in your daily life, it may be building up and causing it to be difficult for you to fall asleep.

“Those who experience anxiety have a complex relationship with sleep,” Dr. Sujay KansagraMattress Firm’s sleep health expert, tells Bustle. “Anxiety can not only prevent someone from falling asleep but it can also be worsened once a person experiences the effects of sleep deprivation.” Dr. Kansagra recommends talking to your doctor if stress or anxiety may be affecting your ability to fall asleep.

3Asthma

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If falling asleep regularly takes more than 20 minutes for you, and you also experience respiratory symptoms, this could be caused by asthma.

“Asthma symptoms often worsen at night, [including symptoms of] nighttime coughing, chest tightness, wheezing and breathlessness: a condition referred to as ‘nocturnal asthma,'” Cralle says. Check in with your doctor if you realize that these sorts of symptoms tend to come along at night.

4“Social Jetlag”

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Keeping a completely different sleep schedule on weekdays and weekends can make falling asleep more difficult in general.

“Another major factor that may contribute to longer sleep latency is ‘social jetlag,’ brought on by the shift in sleep schedules that many experience on days off compared to workdays,” Heneghan says. This issue with your circadian rhythm can be addressed by keeping a more consistent bedtime and wake up time throughout the week.

5Arthritis

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If you have general aches and pains, and they worsen at night enough to make it difficult for you to fall asleep — you may have undiagnosed arthritis. And arthritis doesn’t only affect older people.

“It is estimated that as many as 80 percent of people with arthritis have difficulty sleeping,” Cralle says. “Pain makes it hard to get comfortable and to fall — and stay — asleep. Since sleep deprivation makes pain worse, it’s critical that arthritis sufferers get enough quality sleep.” So talking with your doctor both about your pain and your sleep problems can be a step in the right direction.

6Menopause

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Like arthritis, menopause is associated with aging but can show up in young peopleas well. Since you may not realize this is possible, you may not be connecting the dots between potential gynecological issues and lack of sleep.

“Women are twice as likely to suffer from insomnia than men, according to the National Sleep Foundation, and their sleepless nights have been linked with hormonal changes —especially during menopause, when hormone levels are erratic,” Dr. Kent Smith, founding director of Sleep Dallas, tells Bustle. Making sure you regularly see an OB/GYN, and always tell your doctors about changes to your health, can help you stay on top of these potential issues.

7Restless Leg Syndrome

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Tossing and turning doesn’t have to be something that you ignore. Health issues like restless leg syndrome could be seriously impacting your ability to fall and stay asleep.

“Approximately one in 10 adult Americans suffer from Restless Leg Syndrome, according to the National Sleep Foundation,” Dr. Smith says. “This sleep-related movement disorder causes overwhelming and often unpleasant urges to move the legs while at rest, often making it difficult for sufferers to drift off to sleep.” If you find it particularly hard to lie still at night, it may be best to get in touch with a doctor.

8Sleep Apnea

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While sleep apnea is known to cause disruptions during sleep, it can cause difficulties during the process of falling asleep as well. And since sleep apnea can be difficult to diagnose, you might not connect the dots on this sleep disorder immediately.

“Sleep apnea, a condition in which a person ceases to breathe multiple times per hour when they sleep, can inhibit a person’s ability to fall asleep,” Dr. Smith says. “The brain detects that it is receiving less oxygen during sleep, so, in a life-preserving attempt, it actively prevents the sufferer from falling asleep.” If you have difficulty falling asleep, plus other signs of sleep apnea, then it’s important to see a sleep specialist and seek treatment.

9Vitamin Deficiency

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Sometimes, the root cause of your difficulty falling asleep can be hard to pinpoint but relatively straightforward to treat. One of the examples of this is vitamin deficiency.

“Several common vitamin deficiencies can lead to sleep disturbance,” Arielle Levitan, M.D., co-founder of Vous Vitamin LLC, tells Bustle. “[…] Determining which vitamins to take and in which safe and proper doses is important.” Particular deficiencies like magnesium and iron can cause difficulty falling asleep, Levitan says. To find out if this is a problem, the first step is to speak with your doctor and potentially have them perform blood tests to check for deficiencies.

In order to protect your physical and mental health, it’s important not to normalize your difficulty falling asleep. Taking note of why you may be struggling to fall asleep within 20 minutes or so, and how you feel the next day, may provide you some of the data you need to discuss this issue with your doctor — and find a treatment that works for you.

10 Things Insomnia Can Tell You About Your Health

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Insomnia, or the lack of sleep, may lead to medical and psychiatric conditions. In some cases, it is these medical and mental issues that actually cause sleep problems. But whether insomnia is the cause or the effect, difficulty sleeping is definitely a sign that something is wrong with your health.

The National Sleep Foundation says that it’s always a good idea to have a general check-up with a health care provider if you have trouble getting regular sleep. It is important to determine if you have underlying health issues or sleep disorders because insomnia can affect the quality of your life.

1.    YOUR THYROID IS OVERACTIVE

You have a condition called hyperthyroidism if you have an overactive thyroid. This occurs when there’s more production of a hormone called thyroxine in the thyroid gland.

When you have hyperthyroidism, you could experience symptoms that seem to mimic other health conditions. Thus, it’s not always easy for doctors to catch the problem. Aside from insomnia, you may also experience the following symptoms of hyperthyroidism:

  • Change in appetite
  • Frequent bowel movement or diarrhea
  • Heart palpitations, rapid heartbeat, or irregular heartbeat
  • Muscle weakness and fatigue
  • Light menstruation and missed periods – for women
  • Fertility issues
  • Unusual sweating
  • Vision changes
  • Frequent dizziness
  • Hives and itching
  • Weight loss
  • Oversensitivity to heat
  • Swelling of the neck base

If your weight loss is sudden and you have two or more of these symptoms, it’s important to see a doctor for an assessment. Don’t forget to describe the changes you’ve noticed in your body to the doctor so that you can get the right diagnosis.

2.    YOU’RE HAVING ANXIETY ISSUES

What may be keeping you up at night are your concerns in life. Have you been going through something lately that’s causing a great deal of anxiety? Experts say that your mind can’t rest if you’re always anxious. If your mind cannot rest then you’re likely to sleep lightly and develop insomnia.

But the problem is that your sleeping brain cannot distinguish what’s happening compared to your waking brain. The neurotransmitters that send the signals in your brain won’t be able to cope with the threats that anxiety causes in your sleep. So, even if you think you’re making it through day by day with little or light sleep, it will eventually take its toll.

You have to see a therapist as soon as possible in order to sort out your anxiety issues. You have to find positive coping mechanisms that help calm your mind when you’re going to bed. For some people, these coping tools may include meditation, light exercises, and other soothing activities.

3.    YOU’RE PHYSICALLY STRESSED OUT

Just like mental stress or anxiety, physical stress may also lead to light sleeping. This is because your body’s temperature, heart rate, and adrenaline are higher, which affects your ability to engage in deep sleep, also known as REM sleep. REM sleep takes 25 percent of your sleep cycle. Its main functions are:

  • To store your brain’s long-term memories
  • To aid in your learning
  • To stabilize, enhance, and balance your mood

You lose the benefits of having deep sleep if your body can’t complete the REM phase of your sleep cycle. So, you wake up feeling more groggy and tired because your body didn’t actually get a good rest.

Thus, creating a relaxing routine for bedtime may help regulate your sleep cycle. You must also avoid doing heavy physical workouts two hours before you go to bed.

4.    YOU’RE EXPERIENCING ACID REFLUX

You won’t get a good night’s sleep no matter what you do if you’re suffering from acid reflux or heartburn. Diseases affecting the gastrointestinal tract can influence the quality of sleep because the acid contents from the stomach may rise back when you’re lying down the bed, according to the American Sleep Apnea Association.

You’re standing or sitting during the daytime so acid reflux won’t have much impact. When you’re reclining, however, the stomach acid can’t be pushed down to your stomach so you end up having interrupted sleep with a burning sensation in your chest and a sour taste in your throat. It’s an unpleasant feeling, to say the least.

There are over-the-counter medications to take care of this problem. You should see a doctor right away for the proper diagnosis or treatment. Apparently, 60 percent of patients with gastro issues suffer from sleep problems.

5.    YOU’RE HAVING HUNGER PANGS

Your bouts of insomnia might be related to your eating habits. If you have an irregular dinner schedule and you suddenly ate earlier, say between 5 p.m. to 6 p.m., then by 2 a.m. your brain triggers your body to demand fuel or food.

You get these hunger pangs because of a hormonal imbalance. This, once again, highlights the importance of having a routine so that you can be assured of a good rest. Try as much as possible not to mess with your dinner times so that it won’t also ruin your sleep cycle.

6.    YOU’RE DRINKING TOO MUCH COFFEE THROUGHOUT THE DAY

Do you know that coffee takes an average of eight to 10 hours to be completely eliminated in the body? If you drink a cup or two early in the day, at least 75 percent of it will be gone by the time you go home for dinner.

But if you drink coffee in the afternoon or less than six hours before you go to bed, then you may have problems getting decent sleep at night. Since caffeine is a stimulant, it can impede your sleep routine.

Ironically, if you’re trying to cut down on the coffee drinking, you might also experience insomnia since your body will go through withdrawal as an automatic response. You may also experience increased heart rate, headaches, and jitters that could impact your sleeping patterns.

But be patient as you get through the withdrawal stage. It’s much more positive to restore your sleep quality than continue to suffer from the effects of insomnia.

7.    YOU’VE GOT BAD SKIN, ESPECIALLY UNDER THE EYES

When you suffer from insomnia, your eyes turn puffy and the skin around it appears darker. This happens because sleep deprivation triggers your body to work double time to bring oxygen to your vital organs to prevent a breakdown, according to the experts via Telegraph.

But in doing so, your body doesn’t draw enough oxygen to the skin. So, in due time, the skin around your eyes grows darker because of the deoxygenated blood that flows through it. The dark circles also become more obvious because the skin around the eyes is thin.

Ever wonder why they call it beauty sleep? It’s because sleep has a positive effect on the health of the skin. Proper sleep allows:

  • Development of healthier hormones
  • Stimulation of the cells
  • Repair of body tissues
  • Formation of more collagen that will reduce skin aging

8.    YOU’RE LESS SHARP AND LACK FOCUS

Insomnia can lead to the deterioration of your cognitive function. You lose the ability to concentrate on a task. You also experience slow mental processing that could impact your ability to make decisions or solve problems.

The lack of sleep will dumb you down and affect your efficiency at work. You’ll be less sharp, less focused, and less alert. You won’t be able to grasp instructions or reason and state your case well because your cognition is impaired.

If you work at a high-risk job, where accuracy, vigilance, and safety are important, being an insomniac can definitely matter to your performance. A faulty brain function puts you and the people around you at risk. Thus, you need to see a doctor before you create a major blunder or accident that may hurt someone.

Long-term insomnia that’s not addressed or treated can lead to memory loss. This is because the lack of sleep doesn’t give your brain the chance to recover, recoup, and organize itself. There have been studies showing the improvement of memory recall following a night of good sleep. So, don’t delay finding a positive and doable solution to this problem.

9.    YOU’RE MORE PRONE TO COLDS, COUGH, AND FEVER

Do you always catch a cold or cough? Are you always the first one holed up in the bedroom during flu season? If you’re an insomniac, you’ll often find yourself with colds, cough, and fever because your body’s defenses against virus and bacteria are low.

A prolonged state of sleep deprivation is a lot similar to your body experiencing high levels of stress. As a result, your body’s immunities lower so you’re more vulnerable to getting sick.

Good sleep helps your body produce proteins called cytokines that help with infection and inflammation. When you’re not sleeping well, however, the level of this protein in your body drops so your antibodies weaken.

10.  YOUR BEDTIME ROUTINE AND SLEEPING CONDITIONS NEED TO BE IMPROVED

Your lifestyle plays a vital role in how you stay healthy. Perhaps the reason you’re having insomnia is that you don’t slow down from your activities even when you’re in bed. You also don’t make it a point to create a healthy environment for sleeping.

insomnia

Do you still use gadgets minutes before you shut your eyes? Studies have proven that this habit can disrupt your sleep cycle. Is your bedroom too messy or overly warm? The physical conditions around you can impact the quality of your sleep.

Make an effort to have a healthy routine and sleep conditions and see how much difference it will make in your sleep patterns. Don’t get used to the disorder and dysfunction; instead, listen to the signs your body is telling you.

FINAL THOUGHTS ON THINGS INSOMNIA CAN TELL YOU ABOUT YOUR HEALTH

People spend nearly more than a fourth of their lives in bed but most don’t really make an effort to make their sleep quality count. If you make positive changes to how you sleep, you should see improvements right away if you’re suffering from acute insomnia.

But if your insomnia still lingers for weeks and months, you need to get a proper medical diagnosis for the disorder that’s really ailing you. There are individuals who don’t actually know that they’re not getting good sleep or suffering from insomnia. For this reason, a visit to the doctor or a specialist will be a big help.

The Dangers of Sleep Deprivation

Are Constant Nightmares A Sign Of Mental Health Problems?

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Constantly having nightmares can be very stressful on mental health. It disrupts your sleep; your mind doesn’t get the rest it needs and you could wake up feeling down, tired or sleep-deprived, which in turn affects your day-to-day activity. But why do these unhelpful dreams sneak their way into your head and are they a sign that something bigger is going on in your life? It can be particularly difficult to deal with a barrage of nightmares if you aren’t aware of any mental health issues that you’re suffering, because you might not have tools to deal with these issues. We find out what having consistent nightmares can be an indication of and how to manage them (so that you can finally get a good night’s rest). What causes nightmares? Nightmares usually occur during REM sleep – similar to dreams – and although they can be a sign of an underlying issue, they’re not always this complex. According to WebMD, having a snack late at night can trigger nightmares as it boosts your metabolism and tells your brain to ‘be more active’. Taking medication or coming off medication can also stimulate nightmares, as can alcohol withdrawal. You get less REM sleep when you drink, and although it may seem tempting to have a nightcap, reduced REM sleep also means your mind’s ability to process dreams is impaired – so you might not be able to deal with what you’re dreaming about. Interestingly, sleep-deprivation in itself can also lead to nightmares, meaning you’re effectively stuck in a loop of bad sleep. A study from 2016, which measured the role of insomnia, nightmares and chronotype (essentially your biological clock) in relation to mental illness revealed that 8% to 18% of the population is ‘dissatisfied’ with their quality of sleep, and between 6% to 10% suffer with some form of insomnia disorder. The same study showed that a disruption in sleep patterns ‘commonly presents prior to acute psychiatric difficulties’, such as a manic episode, paranoia or ‘transition to major depression’. (Picture: Ella Byworth for Metro.co.uk) Lola, 21, is currently going through a phase of sleep disruption – she’s only sleeping a few hours per night and when she does, her sleep frequently consists of nightmares. ‘After every night’s sleep, I wake up and remember the wholly vivid nightmares I’ve just had’, she tells Metro.co.uk. ‘They vary from being a mash-up of several short intertwined dreams about people, some good that I don’t want to wake up from, but mostly horrible ones. ‘Sometimes they involve people from my life, sometimes faceless figures, which makes it even more creepy. Mostly I will wake up intermittently throughout the night. ‘I’ve had dreams of my teeth crumbling out of my mouth and anxiety nightmares, where I spend the entire time feeling anxious within the dream. ‘When I wake up, I’m worn out and extremely tired, which makes me not want to get out of bed – it’s paralysing. I’ve pretty much had nightmares my whole life, but they never used to be as frequent as they are now. They definitely happen more when I’m stressed or anxious, but I’ve never spoken to anyone about them because I’m so used to it.’ When should you seek help for your nightmares? Just like mental health problems are very individual, so are nightmares, and having the occasional one doesn’t automatically mean you also have a mental health problem. Therapist Sally Baker tells Metro.co.uk it’s how these affect you that could be a sign of something troubling underneath the surface. ‘Occasional nightmares are completely normal and many people experience them,’ she said. ‘It is how you feel about having those nightmares and the judgements you make about them that indicates how you are feeling about yourself and can give you insights into whether you are feeling emotionally balanced and okay, or may need to seek professional help. ‘Dreams and nightmares are one of the ways the sub-conscious mind processes emotional challenges, so recurring nightmares can be a clue that your mind is struggling to cope with real life negative emotions or events. ‘The nightmares may even vary with different narratives but if they engender the same feelings on waking from them such as heightened anxiety or feeling of dread you are definitely struggling to process.’ How can you deal with constant nightmares? Hayley, 30, has suffered from night terrors for years and tells Metro.co.uk these are similar to nightmares, but completely ‘take over’ her mind. ‘It’s hard to deal with them, as I’m not sure when they will happen,’ she said. ‘I can go for nights without anything and then bam, suddenly I’m screaming in my sleep. The main difference between nightmares and night terrors is that night terrors completely take over. I also remember them a lot more vividly than nightmares. ‘They’re always the same – someone is trying to kill me. ‘Counselling helps and communicating what happens in my night terrors helps too, as it allows me to process and understand what’s happening in my head. ‘For example, whenever they happen, it’s always in the flat I lived in with my mum and I have a lot of negative emotions and memories in that place that I’ve never addressed. ‘The night terrors have actually allowed me to understand this and address these fears directly. ‘I often find if I’m relaxed or I’ve done a workout in the evening, this will rest my mind but ironically, my night terrors seem to be worse when things are going great – it’s a cruel twist.’ Sally also recommends speaking with a therapist about your nightmares, especially if you experience persistent after effects or if they’re anxiety-inducing. ‘If you are left with heightened anxiety or depression after recurrent nightmares, you can work with a therapist to resolve the negative emotions even when you are not sure what is bothering you,’ she said. ‘Be your own detective and focus on the feelings you’re left with, not the storyline of your nightmares as that will be more helpful in finding out what is at the root of your scary or disturbing dreams. ‘Also ask yourself what you may have been ignoring in your life or overlooking. ‘Your intuition or your gut reactions are always on your side and are your best friend, so ask yourself what have you been overriding in your life that in your heart of hearts you’re not really sure about.’ MORE: HEALTH You Don’t Look Sick: ‘I have MS but I get told to give up my train seat’ Will a CBD spree of workouts, croissants, and high tea get rid of your stress? Teenager uses coffee to colour her hair after dye left her looking ‘like a monster’ Having singular nightmares are usually not a sign of mental health problems. But if you’re having trouble falling asleep or staying asleep and suffering from nightmares or even night terrors, it’s worthwhile speaking to a medical or mental health professional about it. Don’t ignore your sub-conscious mind – it can be just as telling as your conscious one.

 

Read more: https://metro.co.uk/2019/02/17/constant-nightmares-sign-mental-health-problems-8649694/?ito=cbshare

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9 Ways to Improve Your Sleep Quality

Prepare Yourself For The Best Night’s Sleep

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Getting a good night’s sleep requires more than plopping down on your bed. In fact, sleep is an active process. While we snooze, we pass through several stages of sleep, each with its own distinct physiological changes. We also alternate between non-REM (rapid eye movement) — which serves to restore the body — and REM sleep, during which we dream and restore the brain. The time you spend in these stages varies by age, but a good night’s rest means the sleep should be continuous and uninterrupted.
Dim the lights throughout the house this evening. Gradually reducing the amount of light in your home will mimic the way sunlight goes down and help trigger sleepiness.
The urge to sleep is dictated by two natural forces. Our homeostatic sleep drive helps us balance our wakefulness with sleep. “It tells us we’re only good for so many hours of alertness before we become functionally intoxicated,” says Helene Emsellem, MD, director of the Center for Sleep and Wake Disorders in Chevy Chase, Maryland, and author of Snooze or Lose. Our circadian rhythm, on the other hand, regulates the timing of our sleepiness and wakefulness. You can thank your circadian rhythm for that daily afternoon slump, for instance.
Both forces are highly affected by our habits, our routines and even our exposure to sunlight. So, for truly sound slumber, it’s important to respect these internal drives and do things that gear your body for sleep — some folks call this practicing good sleep hygiene. Here’s how you can ensure that you’re properly prepped for a good night’s sleep.
Move That Body
A good workout that gets your heart pumping and muscles flexing works wonders on promoting sleep. Regular physical activity makes it easier for you to get to sleep and improves the quality of your sleep. For maximum benefit, avoid rigorous activity three to four hours before bed. Body temperature rises when you exercise, which can make it hard for you to get to sleep.
Get Some Sun
Exposure to sunlight influences circadian rhythm, which is controlled by brain cells in the hypothalamus. These cells respond to light and dark signals from our environment, and set off reactions in our bodies to either wake us up or make us sleepy. In the mornings, it triggers the release of cortisol, a stimulating hormone, which raises body temperature. “Sunlight is a strong stimulus for wakefulness in humans,” says Nancy Foldvary, DO, director of the Sleep Disorders Center at the Cleveland Clinic and author of The Cleveland Clinic Guide to Sleep Disorders. “So, getting sun exposure promotes wakefulness during the day and can help people sleep at night.” Darkness, on the other hand, triggers our brains to produce melatonin, a hormone that regulates circadian rhythm and promotes sleepiness.
Create A Sanctuary
Think of your bedroom as your private retreat where you go every night to be renewed. Here’s how to turn it into the ideal environment for sleep:
Look For A Mattress And A Pillow That Are Comfortable
Preferences for bedding vary widely, so be sure to test out a mattress for a good 15 minutes before you buy.
Set The Thermostat On The Cool Side
Body temperature naturally falls at night. By keeping the room cool, your body will mimic its surroundings.
Darken The Room With Shades And Curtains To Keep Out Light
You might even try using an eye mask. Darkness helps stimulate the production of melatonin, a hormone that promotes sleepiness.
Ditch the Electronics
Clear your bedroom of TVs, computers, and any other electronics. These gadgets emit blue light, which like any light, can cause wakefulness at night and disrupt the body’s natural inclination to sleep. Use your bedroom only for sleep (and sex), so you won’t associate it with any other activity.
Don’t Smoke
Poor sleep is just one more reason you shouldn’t light up. Smokers are four times more likely to report feeling unrested after a night’s sleep than nonsmokers. The smokers also spent less time in deep sleep and more time in light sleep. Smoking before bed pumps your body with nicotine, a stimulant that can keep you up at night. It also raises overall body temperature and elevates your heart rate and metabolism — all of which will keep you awake. To make matters worse, smokers go through withdrawal when they’re asleep, which disrupts their sleep, too.
Stick With A Routine
It doesn’t matter whether you soak in the tub, read a good book, or listen to your favorite music, the key is doing the same thing every night, so your body gets the signal that you’re prepping for sleep.
And, okay, we know you want to sleep in on the weekends and make up for the slumber lost during the week. But, don’t. Get in the habit of waking up and going to bed at the same time every night, even on weekends. Sleeping in on Saturdays and Sundays will only make it hard for you to get to sleep on Sunday night, and you’ll feel less refreshed on Monday.

These Are The Five Different Types of Insomnia

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Insomnia is a cycle that can feel impossible to break once you’re in it. Annoyingly, it doesn’t have a ‘one-counting-sheep-size-fits-all’ solution for everyone, and it can become overwhelmingly stressful, affecting all aspects of a person’s life.

But it may be the case that discovering the type of insomnia you suffer from could help you to better treat it. Recent research from the Netherlands Institute for Neuroscience, published earlier this month in The Lancet Psychiatry journal, found that there are actually five types of insomnia.

By analysing information gathered from 4,000 people via an online survey, which asked about sleep habits, personality traits, moods and emotional responses, researchers were able to determine the following five types of insomnia:

Type 1:

Traits include high levels of distress (stress and anxiety), and low levels of happiness.

Type 2:

Traits include moderate levels of distress, and normal levels of happiness and experiences of pleasure.

Type 3:

Traits include moderate levels of distress, with low levels of happiness and experiences of pleasure.

Type 4:

Traits include generally low levels of distress, but long-lasting insomnia is usually triggered by a stressful life event.

Type 5:

Traits include low levels of distress, but insomnia isn’t caused by stressful life events.

The idea is that, equipped with more detailed knowledge of their type of insomnia, an individual might explore more personalised treatment – and this was something researchers found proof of success of in their study.

Reporting on the research, Live Science explained that people with insomnia type 2 and insomnia type 4 benefitted most by taking a benzodiazepine (a tranquilising drug). Those with insomnia type 3, on the other hand, did not see improvement from this type of medication. People with insomnia type 2 responded positively to CBDT or cognitive behavioural therapy, while people with insomnia type 4 did not benefit from this kind of treatment.

The study could pave the way for further research into this area with the intention of developing more specialised treatments. Research authors did note, however, that all participants voluntarily agreed to take part in a sleep-related study, meaning they may not necessarily be representative of an across-the-board population as a whole. It would therefore be necessary to look further into the sub-type theory before taking it as gospel.

On that note, I hope you sleep well tonight.

5 Tips to Help You Sleep Better at Night

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Poor sleep can have negative effects on your physical, emotional, and mental health. When you don’t get enough sleep, you’re susceptible to weight gain, reduced brain function, and increased disease risk. On the other hand, getting enough sleep can boost cognitive function, help you feel more alert, and give you more energy throughout the day. If you want to get a good night’s sleep, here are five tips to promote better sleep.

1. Limit blue light exposure

While exposure to light during the day can have positive effects on your health, nighttime light exposure can trick your brain into thinking it’s still daytime, reducing melatonin production and delaying sleep. When exposed to blue light—the light that’s emitted from your smartphone and computer—your sleep can dramatically be affected. Either stop using screens at least two hours before bed or install a blue light blocker on your phone that can shield you from this type of light.

2. Regulate caffeine and alcohol intake

When consumed late in the day, caffeine can stimulate your nervous system and prevent you from naturally relaxing at night. Since caffeine can stay in your blood for six to eight hours, it’s probably not a good idea to sip on some coffee after mid-afternoon. If you’re really craving a cup of coffee, go for a decaffeinated option. Similar to caffeine, alcohol can increase symptoms of sleep apnea and snoring and disrupt sleep patterns. Because of this, try to avoid consuming alcohol before bed.

3. Get enough exercise during the day

Finding 20–30 minutes every day to work out has the potential to help you fall asleep faster. Working out helps the body produce endorphins, which act as natural painkillers and improve the ability to sleep at night. Even if you have a jam-packed schedule, go for a short walk after work or try out a yoga class with a friend.

4. Remove distractions from the bedroom

To create the most optimal sleep environment, address factors such as noise, temperature, and other external stimuli. External noise, like traffic or yelling, can cause poor sleep. Buy a white noise machine to cancel out these disruptive sounds. In addition to external noise, you’ll also want to regulate any indoor noise pollution. Repair appliances that create rattling sounds, opt for a sunrise clock instead of an alarm clock, and buy a sound-absorbing rug for your room. Regarding temperature, try to keep your room at 60–67 degrees—this is the optimal temperature for a good night’s sleep.

5. Follow a consistent sleep routine

Whether you like to curl up with a good book before dozing off or would rather take a warm bath and practice meditation, keep your bedtime routine consistent. Relaxation techniques before bed have shown to improve sleep quality and treat insomnia. Try a few different methods over the course of a week and find a routine that works best for you.

5 Life Threatening Side Effects of Not Getting Enough Sleep

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Sleep deprivation is a huge concern across developed nations, with nearly two thirds of adults reporting that they regularly don’t get enough sleep. And while you’re probably aware that not getting enough sleep affects your mood, you might be surprised by all the other things that insufficient sleep can mean for your health.

First off, researchers now believe that sleep is one of the most significant factors in whether or not you’ll develop Alzheimer’s disease later in life. When you sleep, the glymphatic system in your brain kicks in. This system works as a sort of cleanser for your brain, removing a toxic protein known as beta amyloid. High levels of beta amyloid are associated with developing Alzheimier’s.

You may have also noticed that sleeping less makes you snack more. That’s because when you’re sleep deprived, hormones that make you feel hungry are increased, while the ones that make you feel full are decreased. So sleep-deprived people are actually prone to overeating, which makes them more susceptible to undesired weight gain.

Lack of sleep also drastically increases the likelihood of having a heart attack. You don’t need to look much further than daylight savings to see the impacts even just one less hour of sleep can have on heart health. In the spring, when the clocks skip an hour, the number of heart attacks jumps by 24 percent the next day. In contrast, when we gain an extra hour of sleep in the fall, heart attacks are reduced by 21 percent.

Over time, consistent sleep loss can compromise your immune system and make you more likely to develop cancer. That’s why the World Health Organization classifies night-time shift work as a carcinogen.

And athletes who don’t get enough shuteye often lose their competitive abilities. Sleeping any less than six hours a night makes you likelier to hit your point of physical exhaustion 10 to 30 percent sooner than you would otherwise. Things like strength and flexibility are also reduced after a poor night’s sleep, so it’s not surprising that athletes who don’t get enough sleep are also twice as likely to sustain an injury over the course of a single season compared to peers who get nine hours a night.

And perhaps most strikingly is the fact that regularly sleeping only five hours a night increases your risk of dying at any given moment by a huge 65 percent!

So, if you’re feeling a little burnt out and in need of catching up on sleep, you should probably take that seriously. If nothing else, it’s a good excuse to smoke a joint and sleep in a bit longer on the weekends.