Do you struggle to sleep or frequently wake up in the middle of the night and lie awake for hours, you might be suffering from insomnia? Insomnia is a common sleeping condition where people find it difficult to fall asleep or they stay awake for long period of time restless in their bed or wake up frequently in between their sleep and find it difficult to go back to sleep. Insomnia can either be short term or long-term primary or secondary insomnia. Chronic sleep loss over a period can be dangerous for your health as the body needs a minimum of 8 hours sleep during which it heals itself and rests to prepare for the next day. Not getting enough sleep can increase your risk of cardio-vascular disease, stroke, diabetes and high blood pressure. However, most cases of acute insomnia are linked to poor health habits and by correcting those, it is possible to get the required amount of sleep.

Get in tune with your circadian rhythm
Your body follows an internal body clock – if you keep a specific time to sleep and wake up in the morning, your body slowly adapts to that pattern and will do the same thing without any external motivation. Set aside a specific time every day when you retire to bed. This will help you sleep better. Ensure your sleep environment supports you to fall asleep for eg, avoid using loud colours or harsh lights in your bedroom. Try to live in a noise-free area.

Schedule your meals properly
Before you go to sleep, it is important that your body is not in an active state. Very often we tend to eat heavy meals an hour before we go to bed, which may hamper our sleep. The process of digestion may interrupt your ability to fall asleep and laying down could also lead to indigestion. Preferably have your meals a minimum of 2 hours before you go to sleep. Try to eat light, and protein rich food, which takes longer to digest. This way you will not have difficult falling asleep because of hunger cravings either!

Manage stress
Stress affects all of us daily and it is important to develop coping strategies because it can have far-reaching negative effects on our lives. When you take your stress to bed with you it can impact your sleep and worsen your mood, making your stress worse the next day and leaving you in a vicious cycle. Journaling, taking therapy sessions, channelling stressful emotions into creative work or meditation will help you manage excess stress. Severe anxiety and depression can also affect your quality of sleep, seek professional help to manage this.

Exercise is key
Exercise is not only great for your overall health, but it also helps you sleep better. When you exercise on a regular basis, it helps improve your cardiac health, your immunity, reduces stress levels and tires you out so that you fall asleep easily. It is important to set aside a convenient time for you to exercise every-day and follow a routine even if it is for 15-30 minutes. Your body needs to burn a certain number of calories per day to maintain good health, without sufficient physical activity, it can lead to chronic ailments which may consequently impact your sleep.

Avoid stimulants like alcohol, caffeine, nicotine
Alcohol and nicotine can interrupt with the normal breathing patterns, making you have a disturbed sleep. Coffee in small amounts will not do much harm, but excessive amounts of caffeine will over-stimulate your system and make it difficult for you to fall asleep. It is best to avoid all the above four hours before you go to bed. More serious breathing disorders such as sleep apnoea can have a serious affect on the quality of sleep which will require medical intervention.

If you follow the above tips in your daily routine, your chances of achieving restful sleep will improve. If your sleep difficulties do not improve through this, it is adviced to consult your physician or a sleep specialist.

The post Health Tips to improve sleep and keep insomnia away appeared first on MyMedicPlus.

For a number of people, the chronic stress of the coronavirus pandemic has made sleep a little harder to come by.

And poor sleep often leads to poor eating habits, according to a March 23 article on CNN Health. It’s no wonder as people practice social distancing or deal with the stress of closing businesses, they crave sweets and salty, starchy foods.

If a person has sleep issues, they’re probably not getting enough deep sleep. Deep sleep is important for rejuvenation and for controlling stress hormones such as cortisol, the article said.

Lack of sleep also affects the endocannabinoid system, which binds to the same receptors as the active ingredient in marijuana. And, as the CNN article said, “What do you get when you smoke weed or gobble an edible? The munchies.”

The best thing you can do is reduce your stress. Try some of these options:

• Keep a regular sleep schedule.

• Get out of the house for 15 to 30 minutes a day and soak up some sunshine.

• Exercise — even if it’s a simple walk.

• Don’t drink caffeine after 3 p.m.

• Set up a bedtime ritual, such as a shower, followed by light reading. No screens.

• Make sure your bedroom is dark and cool.

• Do some stretching or yoga.

• Engage in progressive muscle relaxation by tensing and releasing muscle groups. Start with toes, then move to feet, followed by calves, etc.

• Practice meditation.

The post SLEEP Tips to Combat Insomnia, Munchies appeared first on MyMedicPlus.

For most of us, life was on autopilot, with a planned structure. But now, with no need to report to work, most of us are spending nights either working, surfing the internet or watching OTT content

We loved the idea of a work from home scenario, the mere thought of having ample time on our hands, made us ecstatic. But little did we know that this freedom had the potential to mess with our daily routine and most importantly, our sleep cycles. For most of us, life was on autopilot, with a planned structure. But now, with no need to report to work, most of us are spending nights either working, surfing the internet or watching OTT content. Kavita Mungi, mental health counsellor, affirms, she says, “As there is no urgency or timings of attendance, even if one is working from home, it leads to a lethargic state of mind and body. There is no train/ bus to catch early in the morning or anywhere to go to. So, one may just stay awake late at nights binge watching their favourite shows. This, in turn, may result in a disturbing sleep- wake cycle. One has to also watch out for binge eating and drinking which may lead to a disturbing mental as well as physical health situation.”

But what can be done, though, is being aware of, and recognising these changes, and then acting upon them to improve the situation. The virus has not taken away hours from our days. What the virus has done though, is deleted our familiar programs.

Dr Shwetambara Sabharwal, clinical psychologist and relationship counsellor, cautions us, she says, “Let’s not be delusional and trivialise this experience, this is a hard U-turn and has shaken us to the core. We must understand why some of us are finding this newness hard to absorb and then make certain adjustments.”

Sabharwal explains that there are three dimensions to our existence that we need to deploy, all together, to adapt and survive”

1 Body: the body works on oxygen, water, food, sleep, and of course prevention of disease. Recognise its needs and the new reality. Use and nourish your body well, with good breathing techniques, healthy eating, hydration, exercise, sleep, and necessary precautions.

2 Mind: Break down your rigid perceptions of what a day and schedule “must” look like, that productivity is a consequence only of formal office hours, that housework is not work at all, and finally embrace and respect your new reality.

3 Soul: The most valuable hard lesson that we have been compelled to swallow during these times is that we are all weak, vulnerable, conquerable and in that, we have realised that we are one. That realisation is enough for the soul to be nourished. When we feel one with those around us, with nature, we act in ways that help and support our own being.

Tips to deal with an irregular sleep cycle:

1. Plan a sleep-wake schedule that matches your regular work hours

2. Exercise to stay fit and get adequate sleep

3. Eat healthy and at regular intervals

4. Avoid spending unhealthy hours on social media

5. Manage stress by working on it by keeping yourself busy, talking to people close to you or seeking help

The post Don’t let the lockdown push you to the brink of insomnia appeared first on MyMedicPlus.

Digital cognitive behavioral therapy (CBT) is an effective, scalable, safe, and acceptable intervention for improving insomnia symptoms in pregnant women at less than 28 weeks’ gestation, according to findings published in JAMA Psychiatry. The findings may be promising since anxiety and depressive symptoms improved alongside insomnia for the digital CBT intervention, which is highly scalable, low risk, and effective

Jennifer N. Felder, PhD, from the Osher Center for Integrative Medicine at the University of California, San Francisco, and colleagues conducted a randomized clinical trial to evaluate the effectiveness of digital CBT in 208 adult women (mean age, 33.6±3.7 years) who were pregnant for up to 28 weeks’ gestation and either reported elevated insomnia symptom severity or met the criteria for an insomnia disorder. Participants were randomized to receive either digital CBT (n=105) or standard treatment (n=103) for insomnia.

Digital CBT involved 6 weekly remote sessions (available via website or iOS app), each lasting approximately 20 minutes. This approach comprised sleep restriction, stimulus control, relaxation techniques, cognitive therapy, and sleep hygiene and education. Participants completed the Insomnia Severity Index at 10 weeks (postintervention) and 18 weeks (follow-up) after randomization; they used diaries to log their own sleep efficiency, duration, quality, and caseness. Women receiving standard treatment had no limits placed on the receipt of nonstudy treatments, including medication and psychotherapy.

A total of 68 women (64.8%) completed all 6 sessions. The mean gestational age was 17.6±6.3 weeks at baseline, and the majority of participants were white (66.3%) and married or cohabiting (94.2%). The sample also largely represented a high socioeconomic status, with 86.5% having a college degree and 67.8% earning $100,000 or more per year. Both groups experienced 3 adverse events each, mainly miscarriages.

Compared to women who received standard treatment, those who received digital CBT experienced greater improvements in insomnia symptom severity from baseline to postintervention (time-by-group interaction, difference = −0.36; 95% CI, −0.48 to −0.23; χ2 = 29.8; P <.001; d = −1.03). The digital CBT group had significantly higher remission rates as well (44.0% vs 22.3%; P =.002). Furthermore, alongside greater reductions in secondary sleep outcomes in the digital CBT group, participants in the experimental condition also experienced significantly reduced depressive (difference, -0.21; 95% CI, -0.30 to -0.11; P <.001) and anxiety (difference, -0.188; 95% CI, -0.26 to -0.10; P <.001) symptoms. Improvements from baseline to follow-up were similar to those from baseline to postintervention.

The study may be limited by the fact that participants were mostly wealthy, white, and highly educated; results may differ for patients from other backgrounds.

“Although more women randomized to receive digital CBT-I experienced remission in insomnia symptoms compared with those randomized to receive standard treatment, most women continued to experience at least subthreshold symptoms,” the investigators noted. The findings may be promising since anxiety and depressive symptoms improved alongside insomnia for the digital CBT intervention, which is highly scalable, low risk, and effective.

The post Digital CBT Improves Insomnia, Anxiety, and Depression in Pregnant Women appeared first on MyMedicPlus.

The post Some of us have more time to sleep. So why are we so tired? appeared first on MyMedicPlus.

“Doesn’t it feel like the zombie apocalypse?” I recently asked my boyfriend. We were taking our daily sanity stroll when suddenly the sleep-deprived eyes peeking over surgical masks started to feel extra eerie. I may have even traumatized a small child in a window when I waved excitedly, forgetting a big black piece of fabric was covering half my face and I hadn’t bothered with concealer. Honestly, the lack of concealer is probably what drove the poor thing to run. The insomnia has been brutal lately.

I’m certainly not alone. Everyone I speak to, from my grandmother to Kaia Gerber, mentions how badly they’ve been sleeping. That’s because the current situation is a veritable perfect storm for sleeplessness, and that goes for sassy 80-year-olds and teen top models alike. 

“The biggest issue is stress and anxiety: worrying about your health, worrying about your job, worrying about your finances,” says Dr. Atul Khullar, medical director at the Northern Alberta Sleep Clinic and senior consultant at Medsleep. Then there are the changes to your routine. “Being more restrained, not being able to get out as much, less light, less exercise, worse eating habits—it’s just a hurricane of things that can disrupt sleep.” 

While we can’t control what’s going on in the world, there are some things we can do to help rest our minds and bodies and get that much-needed shut-eye.

MAKE SLEEP A PRIORITY

In our performance-obsessed culture, rest is too often undervalued, but it’s truly essential to our health. A chronic lack of sleep has been linked to a whole host of issues including heart disease, stroke, obesity and diabetes. “There are some studies showing that you’re less likely to catch things, including the coronavirus, if you get proper sleep because sleep deprivation weakens your immune system, even in the short term,” says Khullar. Poor sleep also hikes up stress hormones, which make it even harder to deal with everything going on on top of making us more testy and irritable. “Sleep is going to get your entire family in a better mood, in a better temperament,” says Alanna McGinn, sleep expert and founder of the Good Night Sleep Site. “We’re all stuck together, so we need to be as happy as we can.” 

STICK TO A SCHEDULE

With no commute or school run to worry about, it’s tempting to sleep in more and pop out of bed mere minutes before you have to be online. And since you don’t have to wake up so early, you might be going to bed later, too, falling into a Netflix black hole or buying overpriced throw cushions at midnight (just me?). But all of this can throw off your sleep as well as your energy levels throughout the day. “A lot of people don’t have the discipline to keep the structure, so we find people not keeping consistent bedtimes or sometimes napping excessively,” says Khullar. For McGinn, the first step is setting an alarm. “It doesn’t have to be as early as you would have woken up when you were going to work, but getting up at a more reasonable hour builds up more drive for sleep, which will help you fall asleep a lot better at night.” Regular exercise, including sanity strolls, also helps with that on top of promoting a deeper, more restful sleep.

MAKE YOUR BED SACRED

Both experts are adamant your bed should be for sleep and sleep only. “Protecting your sleep space provides a positive association between sleep and your bed,” explains McGinn. “Now, our bedrooms are becoming our home office and command centre, and that can make falling asleep even harder.” What happens is your brain no longer equates being in bed with just sleeping, so you lose that signal to wind down. “If you start doing many other activities in bed, you can get very strong behavioural insomnia,” warns Khullar. This is also why you shouldn’t lie awake for long periods. “We should be sleeping 85 per cent of the time we’re in bed, so if you are struggling with that it’s okay to get out of bed for 10 to 15 minutes,” says McGinn. “Do a quiet activity—don’t turn on every light or check your email, but a quiet activity in low light like reading or doing a puzzle—then get back into bed and try again.” 

OPTIMIZE YOUR SLEEP SPACE

There are plenty of small tweaks that can make your bedroom more conducive to sleep, especially going into the warmer months. Mornings are getting brighter, so incorporating blackout drapes can help keep your room dark. There’s also the matter of temperature. “The best sleeping temperature is usually a little cooler than people think—between 16 and 19°C,” says Khullar. McGinn suggests switching to more breathable bedding and moisture-wicking materials like bamboo, eucalyptus or linen. And if you sleep with a partner, don’t be afraid to customize your side. “You don’t need to have to have the same pillow, comforter and sheets,” she says. Finally, pay attention to how your room smells, too. Certain scents like lavender and chamomile have been shown to promote sleep, so don’t discount those trendy diffusers and pillow sprays.

IMPLEMENT A BEDTIME RITUAL

Much like a toddler, I find a bath and book a surefire way to get me to sleep. That kind of pre-pillow quiet time is actually key to telling your brain you’re about to go to bed, say the pros. “It can be 10 minutes or 40 minutes, but there should be some time where you don’t do any other activities except prepare for bed,” says Khullar. For McGinn, that means putting down devices and steering clear of all things stressful. “We need boundaries on what we’re absorbing with the news and the scary stuff that we’re bringing into our brains right before going to bed,” she says. You also want to limit screen time in the evening as the artificial light confuses your internal clock. That’s not to say all tech is bad, though. Things like meditation apps or relaxing podcasts can help get you into a calmer state. 

GIVE YOUR BODY A BREAK

Another important part of prepping for bed is what you put in your body. It’s important to avoid big meals at least four hours before bed so that your body is focused on sleep and not digestion. “A lot of people are turning more to carbs and desserts right now—please tell me I’m not the only one [laughs]—and if your body is not used to that, it might have a harder time metabolizing it,” says McGinn. She also suggests satisfying your sweet tooth earlier in the day rather than in the evening so that you’re not hyped up on sugar. Then there is the question of alcohol, which many of us might be consuming a bit more regularly than in pre-isolation times. “Alcohol is probably one of the worst things you can do for your sleep,” says Khullar. “It can put you to sleep, but that effect wears off quickly, and the sleep it gives you is artificial and not restful. Long-term, it damages your ability to sleep.” What about weed? “If cannabis is helping you sleep, then maybe there’s something else that you need to look at such as anxiety, depression or chronic pain,” says Khullar. “As a general rule, we don’t recommend people use anything to help them sleep without addressing it and getting assessed by a medical professional.” Many sleep clinics are offering virtual consultations right now, so if you try all these tips and still find yourself tossing and turning, don’t hesitate to reach out for help. From coping with the stress to staying healthy, you need your rest more than ever.

The post HOW TO GET A GOOD NIGHT’S SLEEP RIGHT NOW appeared first on MyMedicPlus.

From social distancing and school closures to quarantines and working from home, the COVID-19 pandemic has caused changes to daily routines for people of all ages. To make matters worse, you are having problems falling asleep or staying asleep at night.

You’re not alone, say Leslie Book and Alex Pineda, behavioral health consultants with the Lancaster Health Center.

“Experiencing an event of this magnitude has raised the levels of anxiety in people who are worried about different issues related to the COVID-19 pandemic, and even some that pre-dated this pandemic,” Pineda says.

Book agrees. “Even people who aren’t typically anxious are now saying that their minds are so busy that they can’t turn them off to go to sleep,” she says. “They wake up two hours later and are instantly thinking about the news or about their situation, and they just can’t shut it down.”

Physical and mental health

People with insomnia have greater levels of depression and anxiety than those who sleep normally. They are 10 times as likely to have clinical depression and 17 times as likely to have clinical anxiety.

“The more a person experiences insomnia and the more frequently they wake at night as a result, the higher the chances are of developing depression,” Book says. “However, it is not only mental health that suffers but also our physical health. Medical conditions may also be negatively affected.”

Sleep is a natural immune booster, so getting a good night’s sleep is one of the best ways we can improve our immunity and defend against viruses and disease.

How can someone manage insomnia when they can’t take their mind off COVID-19?

If you’re spending more time on your screens looking at news updates, reading COVID-19 advice, and staying connected to family and friends, it might become even more difficult to fall asleep because the blue light from screens tells your brain to stop producing the sleep hormone melatonin.

Try to get into a rhythm where it’s light during the day and dark at night, to help set your nighttime circadian rhythm.

“What a person can do is try to stop watching the news all together at least once a week, and not be on social media at least an hour before bedtime. Be very thoughtful about what you’re checking and why you’re checking it. At night, find a way to wind down,” Book says.

Too many sleepless nights can aggravate both physical and mental health problems. However, there are steps you can take to improve your sleep during this time. Book and Pineda suggest the following:

• Stop watching the news and do not watch action or horror movies. Instead, stick with comedy, gardening or house shows at night.
• Do not watch TV or use your phone in bed. A bed is for sleeping.
• Light control: When you’re working during the day make sure that you have bright light. Open your shades, even if it’s cloudy out — especially when you first wake up in the morning. Then, an hour or two before bed start dimming the light as a way to tell your mind that it’s bedtime.
• Temperature control: Most people sleep better in a cooler, well-ventilated room.
• Drink warm milk or chamomile tea
• Exercise during the day, but stay away from heavy exercise in the evening. Sleep can be improved by exercising moderately for 10 minutes twice a day.
• Having a set routine before bedtime prepares the mind and body for sleep.
• Practicing meditation, gratitude and yoga can help destress and prepare for sleep.
• Turn off electronics at least one hour before going to bed.
• Read. But, again, not news or exciting themes.
• Add some white noise such as a fan to distract your mind or use a sleep app.
• Avoid heavy meals and alcohol before sleep and limit caffeine intake, especially in the late afternoon and evening.
• Stop checking the clock when waking up throughout the night.

While everyone has different sleep requirements, it is important to keep a regular sleep-wake schedule.

However, Book says, forcing sleep rarely works and can backfire.

“If you find yourself tossing and turning in bed for more than 20 minutes, it may be helpful to get up and do something relaxing in low light like reading, listening to music (not screen time), or drinking warm milk or chamomile tea. Giving yourself extra wind down time before bed may also help you get back into the rhythm,” she says.

The post Is anxiety over coronavirus leading you to insomnia? Here’s what two local behavioral health consultants recommend appeared first on MyMedicPlus.

Perhaps memorizing these short Latin phrases will help combat your sleeplessness.

St. Francis de Sales admonished Christians who couldn’t abandon themselves to sleep … even though he himself was subject to the torments of insomnia. Yet, calling it a “blessing,” the good doctor of Annecy offered in his “rule of life” a proactive mystical program to render it up to God. Here’s his authoritative prescription to avoid sleeping pills.

Do you suffer from broken sleep?

If you wake up in the middle of the night, remember this advice: “I awaken my troubled heart with these words: Media nocte clamor — at the stroke of midnight, a voice cries out, ‘Behold, the bridegroom comes, go out to meet him.’”

And if insomnia continues?

You can’t manage to get back to sleep? Follow this advice: “I try again to rouse myself with these words of the Prophet: In noctibus extolite manus vestras in sancta: Raise and stretch out your hands toward heaven, and bless the Lord.”

What if a sudden fright wakes you?

What if a sudden fright wakes you? Is your sleep disturbed by nightmares? Follow his example: “I deliver myself up to thoughts of my guardian angel, saying: Dominus a dextris est mihi ne commovear: My Lord is by my right hand; I fear nothing.”

And if that still doesn’t work?

You still can’t sleep? Here’s the right attitude to take: “I remind myself of this verse: Scuto circumdabit te: The shield of faith and firm trust will protect me; that is why I fear nothing.”

Following this treatment, you should at last get to sleep. And that’s when the alarm goes off and you’re off on another daily round of activities. Here are some words of St. Francis de Sales to meditate on to ensure a good day: “Let us think only of spending the present day well. Then when tomorrow shall have come, it will be today, and then we will think about it.”

The post 4 Pieces of advice from St. Francis de Sales to combat insomnia appeared first on MyMedicPlus.

Having trouble to have a good night’s sleep? If yes, then read below to find out how some food items can help regulate your sleep patterns and help you to sleep well at night.

Are you someone who plans to sleep early every night, but are awake till 2 am? Do you feel sleepy throughout the day, but when it comes to bedtime, you are wake as an owl? If yes, then we know how you feel. Not getting enough sleep not only makes your next day less productive, but it also makes you cranky, angry and you tend to feel more hungry.

Enjoying a good night’s sleep is important for overall health, and it helps maintain mental stability and lower stress levels. And if you are planning to do something about it for a while, then don’t worry we’ve got you covered with this one. Read below to find out how these food items can help you sleep well naturally. These food items help in the production of hormones like melatonin and cortisol that are responsible for defining the body’s sleep habits and patterns.

Cheese:

Good news for all you cheese lovers, since cheese can contribute to a good night’s sleep. It is so because cheese is an excellent source of calcium, which is also known to release serotonin. So if you are having trouble sleeping, include more cheese in your diet, and it will increase serotonin production for battling insomnia!

Chamomile tea:

Chamomile tea is one of the best remedies for good night sleep. It contains a compound called apigenin that has sleep-inducing properties. It also boosts the immunity levels and keeps health in check.

Almonds:

Almonds are packed with magnesium and calcium, which help relax the brain and body muscles. Consuming a handful of almonds daily can help regularise sleep patterns, as it helps provide a high dose of melatonin, correcting the sleeping and waking up timings. 

Cherries:

Cherries contain melatonin, a chemical that controls the body’s internal clock to regulate sleep. They can be consumed in the form of juice or just as a fruit. Eat a handful of them an hour before bedtime to get a good night’s sleep. 

Warm milk:

This remedy is known to all. Research suggests that milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It’s also high in calcium and other minerals, known to have a relaxing effect.

Bananas:

Bananas are packed with potassium and magnesium, which are known as muscle relaxers. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP is converted to serotonin, which is a relaxing neurotransmitter.

The post Have trouble sleeping at night? THESE food items will help you have a good night’s sleep appeared first on MyMedicPlus.

A lot of us are familiar with what insomnia is. It is a common sleep disorder that makes it especially hard for patients to fall asleep, stay asleep, wake up once or multiple times in the night and get back to sleep. A good night’ sleep becomes difficult to achieve and parents wake up tired. Insomnia can greatly disturb our energy level, mood, mental and physical health, work performance and overall quality of life. Even though the requirement for sleep varies from individual to individual, most of us need seven to eight hours a night to feel completely energized. But, many adults experience insomnia every now and then. You could be suffering from short-term or acute insomnia, which goes away in a matter of days or work. People suffer from acute insomnia due to stress or a traumatic event.

On the other hand, some people suffer from long-term or chronic insomnia. This insomnia may last for months at a stretch. Insomnia may also be a  result of some medical conditions or medications. Insomnia can be cured by lifestyle changes, medication and seeking the help of a sleep therapist.

Causes of insomnia

1. Stress about work, finances or family keeps our mind awake at night. This makes it difficult to fall or stay asleep.

2. Those of us who have an irregular bedtime schedule, an uncomfortable sleep environment, or stay online until late into the night may experience trouble sleeping.

3. As we age, we become restless. Minor inconveniences such as noises or other changes in our environment affects our sleep. Our internal clock often advances, which means we tend to sleep shorter hours than we actually need to.

4. Caffeinated drinks are stimulants that keeps sleep away. Nicotine in tobacco products can also interfere with sleep. Alcohol may cause you to feel sleepy but it hampers deep sleep and makes us feel fidgety.

Symptoms of insomnia:

1. Difficulty in falling asleep and staying asleep for long hours at a stretch. 2. Waking up too early and not feeling fresh upon waking up.
3. Daytime tiredness is accompanied with irritability, inability to focus, anxiety and an increased tendency of making errors.

Treatment of insomnia:

1. Keep your bedtime regular and limit your naps.
2. Avoid nicotine, alcohol, caffeinated drinks and other stimulating activities before going to bed.                                                                          3. Your doctor may recommend cognitive behavioral therapy for insomnia or CBT-I. This will help in controlling or eliminating negative thoughts and actions that keep you awake. You may also be prescribed medication to help you sleep better.

The post Are you suffering from insomnia? Check out THESE causes, symptoms and treatment of the sleeping disorder appeared first on MyMedicPlus.

Simple lifestyle choices can enhance mental health

Because of widespread unemployment and the closing of mental health clinics due to the pandemic, millions of individuals struggling with anxiety, depression, and insomnia do not have access to, or cannot afford psychotherapy or medications. These circumstances may continue for months or even years, depending on how soon effective antivirals and vaccines become available. This post is offered as a concise review of the mental health benefits of lifestyle changes for depressed mood, anxiety, and insomnia, including changes in diet, regular exercise, improved sleep, and a daily mindfulness practice.

Diet

Individuals who consume whole foods (as opposed to processed foods and fast food diets) are at reduced risk of developing depressed mood. For example, individuals who closely adhere to a Mediterranean diet, as well as traditional diets in Norway, Japan, and China, which are rich in vegetables and fish, have a 30% lower risk of developing depressed mood than those with the lowest rate of adherence to a Mediterranean diet.

Twelve essential nutrients have established mood-enhancing benefits. These are: folate, iron, long-chain omega-3 fatty acids (EPA, DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc (LaChance and Ramsey 2018). Foods with the greatest antidepressant benefits include seafood, leafy greens, and cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts.

Some depressed individuals are deficient in certain B vitamins, omega-3 fatty acids, vitamin D, zinc, and magnesium. Foods rich in folate and B-12 such as whole grains and green leafy vegetables may be especially beneficial for depressed mood. Omega-3s and some B vitamins also have anti-inflammatory and neuroprotective effects on the body and brain, which are believed to enhance their antidepressant benefits. Diet also plays an important role in anxiety. For example, generalized anxiety is often associated with reactive hypoglycemia, resulting in acute anxiety symptoms. Individuals who have anxiety caused by hypoglycemia benefit from reducing sugar and carbohydrate intake, increasing protein intake, and reducing or eliminating caffeine. Excessive consumption of caffeine is also associated with an increased risk of anxiety. Many chronically anxious individuals report significant reductions in the severity of anxiety when they abstain from caffeine.

Finally, recent research findings show that the microbiome—i.e., the microorganisms that naturally populate the large and small intestines—causes beneficial changes in brain levels of serotonin and other neurotransmitters implicated in mood regulation. Research studies suggest that there is a link between imbalances in bowel microflora, increased inflammation of the mucosal lining of the intestines, and systemic immune dysregulation resulting in an increased risk of depressed mood. Findings of animal and human clinical trials suggest that probiotics have beneficial effects on both depressed mood and anxiety.

Exercise

Short-term and long-term beneficial effects of exercise on mood are mediated by increased brain levels of mood-elevating endorphins, dopamine, norepinephrine, and serotonin (Schuch 2016). Regular exercise may also promote increased neuroplasticity in certain brain regions, resulting in improved mood (Gourgouvelis 2017). 

Regular exercise including both aerobic exercise and non-aerobic strengthening exercise has established anti-depressant effects and less sedentary individuals have a reduced risk of both depressed mood and cardiovascular disease (Schuch 2017). Chronically depressed individuals often experience difficulties with thinking and memory, and regular aerobic exercise can significantly improve cognitive functioning in this population (Oertel-Knochel 2014). A meta-analysis of controlled studies on exercise used either as a single intervention or in combination with antidepressants found that regular exercise has beneficial effects on depressed mood (Kvam 2016). A systematic review of studies on exercise as an add-on therapy to antidepressants found that depressed individuals who exercise regularly have better response rates compared to individuals who take an antidepressant only (Mura 2014). Antidepressants and exercise probably have equivalent efficacy against moderately severe depressed mood (Blumenthal 2007).

Regular exercise improves sleep quality in depressed individuals who do not respond to antidepressants (Rethorst 2013). Improved sleep enhances resilience and day to day functioning because of the high prevalence rate of insomnia in chronically depressed individuals. In addition to its mood-enhancing and anxiety-reducing effects, regular exercise enhances self-sufficiency.

Both aerobic exercise and strength training improve anxiety when done on a regular basis (Paluska 2000). A daily workout lasting 20 to 30 minutes can significantly reduce generalized anxiety and may also reduce the intensity and frequency of panic attacks.   

Relaxation, mindfulness and mind-body practices

Relaxation techniques include sustained deep breathing, listening to calming music, and progressive muscle relaxation. Examples of mindfulness training include different styles of meditation and guided imagery. Mind-body practices include taijiquan, qigong, yoga, and other approaches that involve both the mind and the body. A regular meditation or mind-body practice such as yoga, may be as effective as antidepressants and cognitive behavioral therapy (CBT) for moderately severe depressed mood.

Relaxation techniques and mind-body practices also improve sleep quality in individuals with insomnia. Progressive muscle relaxation and sustained deep breathing are especially effective at reducing the time needed to fall asleep in individuals with chronic insomnia. Listening to relaxing music soon before bedtime can also help individuals with insomnia fall asleep quicker. Many individuals who have problems falling asleep because of chronic worrying report improved sleep with guided imagery. Individuals with chronic insomnia who use a cognitive-behavioral technique alone or in combination with a benzodiazepine or other sedative-hypnotic drug report that non-pharmacologic or combined approaches are more effective than medications alone.

Supportive relationships

Finally, I want to emphasize the importance of relationships. In addition to engaging in healthy lifestyle choices, supportive relationships with friends and family members can provide important buffers to day to day stresses and uncertainties that we will all face at this time of great uncertainty. Video calls or phone calls can be very heartening and encouraging even when shelter-in-place orders restrict us from direct contact with family, friends, and loved ones.

The post Lifestyle Choices for Good Mental Health During COVID-19 appeared first on MyMedicPlus.

COLUMBUS, Ohio — If you’re craving sleep these days, you’re not alone. At least 40 percent of Ohioans don’t get enough sleep as it is.

Missing out on sleep at least two to three times per week may be and indication that you’re struggling with insomnia. Doctors say the stress and anxiety caused by COVID-19 may be to blame for sparking the sleepless nights or making it worse.

Business owner, wife and mom Michele Rapp struggles with insomnia. 

“I mean, I’ll be asleep and then all of a sudden I’m like, I can’t turn my mind off.”

Up around 2:30 a.m. each day, she catches up on her favorite movies. Rapp can’t remember the last time she gotten good rest. She says the pandemic’s made it worse.

“Being so worried about all the people that I take care of and I’m responsible for their livelihood. That pretty much was the kicker for me.”

COVID-19 forced her to close up shop. With all of the adjustments and more coming to reopen soon, she’s mentally exhausted. 

“The stress of that, like I gotta sleep, I gotta sleep, makes it worse.”

Dr. Aneesa Das specializes in sleep medicine at Ohio State University Wexner Medical Center. She said at least 30 percent of the population in the U.S. has experienced symptoms of insomnia. And the COVID-19 pandemic has made sleeping much harder since regular work schedules and daily activities have been washed out. 

“Number one, we’re in isolation, so that can affect mood right and that can lead towards depression. Number two, we have increased stress and anxiety about what’s to come both financially and, and from an illness and health perspective,” said Das.

Since the pandemic started, Das said prescriptions for sleeping pills are way up. But if you’re wondering how to get a good night sleep, Das recommends checking your schedule.

“Even if you’re not going to maintain the same schedule you were when you were working, maintain a schedule. Pick a wake time and get up every single day at that same time. Number two, don’t go to bed until you’re tired. If you’re wide awake, don’t go to bed because you feel like I always used to go to bed, because now you might be sleeping in later,” Das said.

She also said you should get outdoors to keep your body clock in the right rhythm with sunlight. Exercise. And set time for relaxation. But don’t take a nap midday. That’s one thing Michele Rapp struggled with daily even before the pandemic. 

“I’ll come home and I’ll take what I call a medicinal nap, which is a good 20 to 25 minutes, or and then here’s the other thing is, I’m so tired after dinner, like around 6:30, 7:00 I’m out cold in my chair.”

So to settle her mind, she said, “I started building these little teeny, tiny houses.”

It doesn’t help her sleep, but it does slow her mind down.

“Part of my insomnia is all the worry. So, doing something like this that is so hyperfocused, I can’t think of anything else.”

Building tiny houses is a tedious process, but she said if she gets tired of doing it, she watches TV. Nothing else has helped. She doesn’t exercise right now because the motivation to do it isn’t there. However, she’s hoping that once she reopens her childcare centers and she can get to the gym, things will change.

Since we don’t know how long this pandemic will last, Dr. Das says it’s important to focus on one day at a time. If you suffer from chronic insomnia, there are resources for guided imagery and muscle relaxation exercises. For anyone struggling with short term or acute Iinsomnia, Dr. Das says you should know that it tends to resolve itself over time.

The post COVID-19 Interrupts Sleep for Ohioans appeared first on MyMedicPlus.