Recent surveys report that Maryland is number 5 on the list when it comes to not being able to unwind after work, leading to sleep deprivation and insomnia, and number 6 when it comes to residents being able to fall asleep overall.  Studies also show that people who work more than 39 hours a week have a harder time falling asleep at night.

Stress can take a toll on us all. Everyday life can come with anxiety, depression, and restlessness. Dr. Danielle Giddins, a Chief Wellness officer at Tidal Health, says there are many ways one can handle the pressure of the world around us. “First, taking a break from social media and TV and anything stressful and trying to unwind by either spending time with pets, spending time with friends and family that are calming.”

Many Salisbury residents adhere to Dr. Giddins’ advice and take these steps to relax daily. “After work, we like to go on evening walks with our dog Kuumba around the neighborhood and play with her. It’s a really nice way to end the day, “said Shelby Tomlinson of Salisbury.  Jordan Ray, who works in the mayor’s office, also told us about his relaxation methods. “I love taking strolls here in downtown Salisbury, having a good lunch at Unity Square, and also taking my dog for a walk.”

While some take steps to prepare themselves mentally when it comes to unwinding after a long day, others take more alternative methods once they get home. Anthony Darby, CEO of Peninsula Consulting, says some Marylanders have turned to cannabis to help with relaxation and insomnia. “We think about sleep in 2 different ways, we think about falling asleep, and then we think about staying asleep, and that’s where cannabis or the types of cannabis you use can be helpful.”

Dr. Giddins, however, suggests mindfulness or meditation. “Studies also show taking 10 deep breaths a day really helps with relaxation… Also, this time of year, it’s especially great to spend some time in nature, that really does help to calm your nervous system and make it easier for you to fall asleep.”

Salisbury resident Jay Kitzrow is a prime example that what the Dr. prescribed works! “To relax I do yard work, in fact, yesterday I just trimmed a bunch of trees in the yard, and then also to spend time with my grandchildren. I have 4 of my 6 grandchildren that live in Sailsbury and so I get to see them quite often. Sometimes I like to go to the beach, and the weather’s starting to get that way, so I’ll be able to do that more often.”

The CDC reports that adults 18–60 years old should get 7 hours or more of sleep, and that school aged children should been getting between 9 and 12 hours. They say benefits of sleep can help reduce stress and improve your moods, you’ll get sick less often, and it can improve your heart health and metabolism.

By  Tierra Williams

OP Marquee Broadcasting Inc.

Photo by Karolina Grabowska

If you’re starting to experience the symptoms of bruxism, or you’re worried about how stress could be affecting your sleep in general, then this article aims to shed a little more light on the subject.

In this post, we’ll take a closer look at how stress can lead to nighttime teeth grinding, and some of the best ways to manage the stress associated with bruxism.

The relationship between bruxism and stress

Though bruxism can have many causes, various studies have shown an increased incidence of self-reported bruxism in adults who also report stress and anxiety. While the jury’s still out on whether or not stress can actually cause bruxism, there’s little doubt that these two conditions are related.

There are various explanations for the relationship between bruxism and stress. Here are two of the most common:

The fight or flight response

In times of stress, people exhibit physical changes such as dilated pupils, faster breathing, and most pertinently, the tensing of muscles.

These days, stress is rarely caused by an encounter with some kind of predator, but hormones like cortisol and the activation of our sympathetic nervous system will still work to get our bodies ready for action.

Just like elsewhere, the muscles in your jaw can tense up as part of the fight or flight response in reaction to stress, causing you to subconsciously grind your teeth together.

Poor-quality sleep

It’s widely known that stress can make it harder to get to sleep and bring down the overall quality of your rest while you’re sleeping. In the same vein, there’s evidence to suggest that getting poor quality sleep can increase the likelihood of nighttime bruxism.

One study from 2016 found that most sleep bruxism episodes happen in the light stages of non-REM sleep, with only <10% of episodes occurring during REM. REM is a hugely important phase of the sleep cycle that helps with retaining memory, emotional processing, and healthy brain development in children.

Because REM is the final stage of sleep, and stress can keep a person from achieving REM sleep on a healthy, regular basis, it’s easy to see how poor-quality sleep brought on by stress can lead to more pronounced issues with nighttime teeth grinding.

Ways to manage stress-related bruxism

Now that we understand how increased stress can intensify bruxism, here are a few of the most effective proven ways to manage stress and mitigate the effects of stress-related sleep conditions.

Get more exercise

Like countless other common health issues, one of the best ways to combat stress is to get more exercise.

Many studies have shown the positive effects that regular exercise can have on people’s mental health and ability to manage stress. For example, one 2020 study involving 185 students showed that performing aerobic exercise for just 2 days per week led to a significant reduction in the perceived stress of the participants. What’s more, there’s an increasing bank of evidence to show that a heavily sedentary lifestyle can increase stress and sleep disturbances.

Though it can be hard to fit into a busy schedule, making more time for exercise, even if it’s something as light as walking or cycling, can be a miracle worker for stress levels. Wilderness therapy is a specific type of adventure therapy that’s proven to work wonders for teenagers when struggling to address mental health concerns. Generally, it takes place in uninhabited areas in nature, often far from urban environments. Groups are immersed in the outdoors, usually for a lengthy amount of time. This type of therapy helps destress individuals through spending time in nature, taking part in physical activities and, as a result, is an excellent way to reduce the risk of stress-related bruxism.

Limit your screen time

Smartphones, laptops, and other devices are a universal part of life now, but using them in excess can be a major source of stress.

Since the 2010s, many studies have been carried out which have highlighted a correlation between excessive phone usage and increased stress, anxiety, and other mental health difficulties.

Overuse of screens in general has long been associated with poor-quality sleep as well, which itself has been known to exacerbate stress and symptoms like bruxism.

Most people could benefit from reducing their regular screen time, and if you’re living with stress-related bruxism, it could be an effective way to reduce its effects.

Setting rules for yourself such as keeping your phone out of your bedroom, or setting time limits on certain time-draining apps, can be a great way to start cutting back on screen time and encouraging a better quality of sleep. From there, you may want to try new hobbies that don’t involve the use of your phone, such as reading and meditation, to fill more of your time with healthier ways of winding down.

In a world where our phones are the first and last thing we see each day, cutting yourself off from your devices can be a challenge. However, with a little self-control, many people will find that it greatly improves their sleep cycle and overall health.

Seek professional help

Last, but certainly not least, seeking professional help for your mental health is a perfectly viable solution for combating the stress at the root of your bruxism.

This can be a daunting prospect for people who have never actively addressed their mental health before. However, it’s important to remember that roughly one in ten Americans received some kind of counseling or treatment for their mental health in 2020, that the stigma around discussing mental health is diminishing every year, and most importantly, that seeking treatment could make a world of difference to your mental, emotional and physical wellbeing.

From short, occasional sessions through online counseling services to a stay at a mental health rehabilitation center, there’s a huge range of options for professional treatment to help people deal with stress, anxiety, and other conditions which may exacerbate bruxism.

There are also sleep medicine specialists and sleep dentists that can help you treat and prevent dental decay due to sleep-related bruxism. Choosing the right kind of treatment for you can take some trial and error, but once you find it, the insights and self-care techniques you’ll learn can offer an immense benefit to both your quality of sleep and overall well-being.

Conclusion

Bruxism brought on or intensified by stress can cause an array of related health difficulties for those who experience it, and with modern Americans experiencing unprecedented levels of stress, it could soon become a much more prevalent issue among the general public.

If you’re experiencing stress-related bruxism, we hope this post has given you a better understanding of the condition and helped you find a way of managing it that works for you.

Photo by Rodolfo Clix

OP: American Academy of Sleep Medicine

Medical review by  Rafael J. Sepulveda, MD, DABOM

Authored by: Sophie Bishop

Sophie Bishop is a medical journalist. Sophie aims to spread awareness through her writing around issues to do with mental health and wellbeing and is looking to connect with an engaged audience. Contact Sophie via her website: https://sophiebishop.uk/.

The  American Institute of Stress writes that stress is the basic cause of 60% of all illnesses and diseases in America and costs the nation $300 billion in lost production and medical bills.

As a victim of post-traumatic stress disorder, I could write a book about stress but have much to learn.

Doctor Norman Vincent Peale said, “There does not seem to be very many people  who understand the absolute necessity of relaxing or who would know how to practice it if they tried.”

Dr. Flanders Dunbar, an authority on psychosomatic medicine, wrote in her book Mind and Body, “The inability to relax is one of the most widely spread diseases of our time and one of the most infrequently recognized.”

Having had rotator cuff surgery on August 28, 2018, I continue to ponder the connection of the mind and body.

Thirty years ago I watched a series by Bill Moyers, author of Healing and The Mind, hosted by PBS, because I’ve had a gut-level feeling for years that most of our illnesses originate in our minds — when we toss and turn — unable to find solutions to overwhelming problems until our bodies finally rebel by making us sick enough to go to bed.

In 2016 I found myself in such a situation until I   was so overwhelmed that I went to bed, and quit eating or drinking until  I had emergency surgery on July 21st  at Willis Knighton Hospital, due to a blocked, twisted colon.

Though not a doctor I will always believe that was a psychosomatic illness that ended up in a physical solution — surgery.

I would go so far as to say that even my back problems, which led to a fall causing my shoulder injury may also be linked to a psychosomatic illness — which isn’t to say that the pain hasn’t been real.

The Bible says that “as a man thinks in his heart so he is” and I believe this applies to all areas of our lives, both physically and emotionally.

Since that time I  continue to think most of my illnesses have been psychosomatic because I don’t know how to truly relax and let go and let God take over.

Life isn’t easy.

It’s like the renowned artist, the late Jerry Wray,  often said “We all have something” which could mean many things.

I ponder how our minds and our bodies are connected.

I think if we could ever gain control of and become masters of our thoughts most of our illnesses would be eliminated.

Since my colon surgery, I’ve talked to two friends who experienced the same colon surgery I did after they each experienced one too many traumatic blows to their emotional system. They underwent surgeries identical to mine, including the doctor who performed all of our surgeries.

How or why we have this strong mind-body connection I do not understand but I sense it is true. I also believe that if we understood and followed God’s plan for our lives everything would fall into place but I know that most likely that will never happen because we are either too stubborn or weak-willed to give into divine guidance for our lives.

The Bible also says “It is not in man to direct his own steps.”

How true — how very true!

The Bible also says “The fool hath said in his heart there is no God.”

Maybe I am just a simple minded person but when I observe the universe and my own body I know there is just too much evidence going on here to not believe in a  higher power and I know that we are often too weak willed or  to stubborn to turn our lives over to Him completely because we want to hold the reins of our lives, not submitting to His will — yet I know that He doesn’t want a puppet but children who want to listen — to obey but we most likely are a far cry from getting there but this body is physical and one day we will shed that which causes us much unnecessary pain because we are human.

But Jesus is the same yesterday, today, and forever and He always gets me to the right place at the right, even though I never seem to get it all figured out.

I do enjoy being me, the girl from the backwoods of Arkansas!

Contact Sarah at sarahp9957@aol.com 

Original post written by Minden Press-Herald

Photo by SHVETS production

Losing sleep can wreak havoc on your mind and body, experts say. In fact, missing out on just one night’s sleep can trigger physical symptoms, such as upper respiratory issues, aches and gastrointestinal problems, studies have shown.

A lack of sleep also slows reaction times — so be careful while driving — and worsens logical reasoning and the ability to perform tasks such as reading complex sentences and doing simple math.

However, there are actions you can take after lost sleep to make it through the day in the safest way possible, according to experts.

Get some sunshine after the midnight rain

Follow Swift’s lead by flooding your eyes with light as soon as that pesky alarm goes off. Use natural sunlight to see “daylight,” or turn on artificial lights, especially those in the blue spectrum, which tell the body to wake up.

“The strongest reset for the circadian system is bright light,” said Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine in Chicago.

“Light in the morning changes the oscillation of your circadian clock genes at both a cellular and molecular level,” she told CNN in a prior interview. “You are also training all your rhythms, whether it’s sleep, blood pressure, heart rate or your cortisol rhythm to be earlier.”

Shake it off (literally)

Shake off the grogginess the next morning with a mini dance party to Swift’s catchy tunes, suggests Mina Dasgupta, the 11-year-old daughter of sleep specialist Dr. Raj Dasgupta, a pulmonary and sleep medicine specialist at Huntington Heath in Pasadena, California.

“Research shows that movement can boost circulation and increase alertness, helping you shake off that sleepiness faster,” Daddy Dasgupta said.

“So, blast your new favorite (Taylor) song and move your body to get the blood flowing and dance away those drowsy vibes,” Mina added.

You can also follow the pop star’s lead and “strike a pose,” Dasgupta said. “Yoga, that is.”

“Try to carve out some time to engage in light yoga or stretching exercises to get your blood flowing and invigorate your body,” he said. “Yoga and other low-impact exercises have been shown to reduce stress, perfect for shaking off the sleepiness.”

You may need to calm down

Symptoms of daytime fatigue include a lack of motivation to accomplish everyday tasks, a lack of productivity at work, memory problems and a low interest in being social, experts say.

There is another side effect as well: You may find yourself going ballistic over the slightest slight, perhaps even feeling like a “nightmare dressed like a daydream.”

“Sleep loss is strongly associated with reduced empathy and emotional regulation, often resulting in miscommunication and retaliation during conflict,” Dasgupta said.

Without enough sleep, your brain functions less efficiently, affecting your coping skills, according to stress management expert Dr. Cynthia Ackrill, former editor for Contentment Magazine, produced by The American Institute of Stress.

“We don’t have the bandwidth to recognize our choices, get creative or just see that we can choose not to be irritated or irritating,” she told CNN previously. “Irritability is one of the key signs of stress and poor sleep.”

Don’t do ‘coffee at midnight’

Swift may sing about having coffee at midnight while in love, but it’s not a good idea to overcaffeinate throughout the day as you struggle to shrug off sleepiness.

“It could limit your ability to sleep well that night,” said sleep specialist Kristen Knutson, an associate professor of neurology and preventive medicine at Northwestern University’s Feinberg School of Medicine.

brain, Dasgupta suggested.

“Research shows that short naps can improve alertness, mood, and cognitive performance, helping you recover from sleep deprivation quickly and get that much-needed boost of energy to get you through the day,” he said. “Just make sure to keep it short and sweet — don’t oversleep and end up in a deeper stage of your sleep cycle, he added.

Then try to go prioritize sleep that night, Knutson suggested in an email.

“Plan to go to bed on time, if not a little earlier,” she said. “In the hour or so before bed, engage in relaxing activities to prepare yourself for sleep. And of course, listening to Taylor Swift counts as long as you turn it off before bed!”

CNN’s Madeline Holcombe, Kristen Rogers and Ashley Strickland contributed Taylor Swift lyrics to this article.

Original Post CNN Health

By Sandee LaMotte, CNN

Photo by SHVETS production

KEY POINTS

• Stress-dumping and free-floating anxiety are often driven by internal fears projected outward onto others.
• Living with free-floating anxiety is exhausting, leaving you conditioned to worry and catastrophize.
• Manage your anxiety by cultivating new self-soothing techniques such as discharging physical tension.

There are times in life when anxiety is natural and necessary. Anytime you take a risk, try something new, or engage in potentially dangerous activities, a burst of anxiety is a wake-up call, a tap on the shoulder that says, “Hey! Pay attention! Be careful!”

In this way, anxiety can be a protective force that keeps you focused, alert, and engaged.

But what happens when anxiety becomes the dominant emotion in your life? What happens when stress becomes embedded in your sense of identity?

What is free-floating anxiety?

While walking through a neighborhood park in New York City, I spotted a poster perfectly capturing the essence of free-floating anxiety: a cartoon of a woman calmly asking herself, “What should I worry about today?”

When anxiety becomes a way of being, you’re conditioned to worry. In fact, you’re searching for new things to be upset about. Free-floating anxiety (also known as generalized anxiety disorder) is an internal state of agitation that attaches itself to new situations and concerns. Rather than sit with the anxiety and process, examine, or relieve it, you project it outward onto people, places, and things. Free-floating anxiety is, in essence, internal discomfort displaced onto the world.

Here are some of the troubling outcomes of free-floating anxiety:

• You try to control others in an attempt to regulate your worries. (See “Do You Have a Controlling Personality?“)
• You develop inflexible beliefs and opinions.
• You make fear-based decisions.
• You see potential disaster and stress everywhere.
• You’re increasingly distrustful of others and society.

All this can make living with free-floating anxiety exhausting, leaving you feeling constantly beleaguered and on edge.

Let’s consider the significant damage it does to your relationships.

How stress-dumping and free-floating anxiety hurts your relationships

Years ago, while working in a mental health clinic, I had a supervisor who lived in a permanent state of angst. She worried about the therapists she supervised, their patients, and her patients. She worried about budget cuts, politics, the environment, the color of the waiting room walls, the cleaning staff, the bathroom supplies—you name it, she worried about it.

She also had a bad habit of spewing anxiety and dumping stress onto anyone who came in contact with her, ranting to them about all her worries and concerns.

She was notorious for inducing tension in others. For example, even if you were having a good day, when she called you into her office, you left exhausted and discouraged, and you desperately needed a nap.

What did her free-floating anxiety get her? She was universally avoided and disliked.

It’s draining to be in the presence of permanently anxious people because they are constantly pulling us into their latest crisis. Their high stress levels are contagious, making them terrible listeners and impossible to please. As they pull you into their vortex of worry, the more you begin to avoid and resent them, or even block them on social media.

Friends, partners, lovers, co-workers—virtually any relationship can be damaged by excessive worrying and stress-dumping. (See “The Inner Voice of an Anxiety Disorder.”)

The negative impact on parent and child relationships

Parents are among the biggest worriers in the world—and with good reason. Being charged with your child’s well-being is an enormous responsibility, chock full of worries and concerns. A parent who doesn’t worry about their kids is most likely neglectful.

But, at a certain point, those anxieties can become corrosive to parent-child relationships. When a parent constantly shares their worries about their child with their child, their child experiences the parent as being critical, having no confidence in them, and just plain depressing.

Children begin to think, “You don’t believe in me. You don’t see me as a capable person.”

This dynamic eats away their sense of trust in their parents. The more parents express their worries, the more kids want to push them away.

How to stop stress-dumping anxiety

If you think you suffer from free-floating anxiety, consider the following steps:

1. Identify the internal source of discomfort. Chances are, there’s something you’re unhappy about. Maybe it’s your job or relationship; discomfort and frustration are most likely generating that anxiety. Try to identify what it is.
2. Cultivate self-soothing techniques. Are you sleeping well? Eating well? Are you engaged in creative activities, such as painting, hiking, writing, or community-based activities that bring you peace and comfort? Anxiety needs soothing activities—not rumination.
3. Discharge physical tension. Not all anxiety can be put into words. When we’re unable to identify it, anxiety transforms into physical and mental tension. A cardio workout of 30 minutes or more three times a week can lower anxiety by up to 75 percent. Move your body and discharge that tension rather than look for someone to dump your worries and concerns on.
4. Bring more joy into your life. What brings you joy? What makes you smile and laugh? What gives you a boost of adrenaline, endorphins, and old-fashioned happiness? People who experience free-floating anxiety and engage in stress dumping are notorious for being unhappy. Target that unhappiness and find a way to address it.
5. Consider medication. If you’ve tried therapy, counseling, coaching, exercise, and everything mentioned above, and your anxiety isn’t improving, it’s time to consider medication. Why white knuckle your way through life with such high tension and stress levels? Make an appointment with the psychiatrist and schedule a consultation.

Originally posted in Psychology Today

Photo by fauxels

By Sean Grover, L.C.S.W.,  author and psychotherapist who leads one of the largest group therapy practices in the United States.

Years of chronic stress, long work hours, sleep deprivation and poor eating habits led Romie Mushtaq, M.D., to develop a rare swallowing disorder called achalasia. Doctors told her she was the youngest patient with the most severe case they had ever seen.

Now, almost 20 years later, Dr. Mushtaq has recovered her health and her career is dedicated to understanding how stress is linked to various conditions. “Stress can kill you. It nearly killed me, and I’m a doctor, I should have known better,” she tells The Messenger.

In her new book, The Busy Brain Cure, out Tuesday, the neurologist explains that when someone is under chronic stress — meaning the body consistently remains in the flight-or-fight response — it causes inflammation in the brain. This impacts the circadian rhythm, digestion, and hormones. “Everything is negatively impacted,” she says.

“People with chronic stress have difficulty focusing, difficulty falling asleep and waking up in the middle of the night and not being able to go back to sleep, among other symptoms,” Dr. Mushtaq says. She offers a free online quiz to help people determine how much their stress is affecting them.

How does the mind affect the body?

“Persistent negative emotions are going to rewire the brain to be in chronic stress, and that creates the pattern that I call ‘busy brain,’  Dr. Mushtaq says. Some studies show that stress impacts the immune system as well as the endocrine system — the 50 hormones in the brain and the body that affect all organ systems, she says.

Dr. Mushtaq, who serves as a chief wellness officer at Great Wolf Resorts, says research from the American Psychological Association and The American Institute of Stress shows that more and more Americans are experiencing chronic stress, especially since the pandemic.

“We thought when the world opened back up, things would get better. But research data shows  every year the rates of chronic stress and burnout are getting worse.”

The latest annual poll from Gallup shows an increase in stress in 2021, with four in ten adults worldwide saying they experienced a lot of worry, a small rise from 2020.

How do you treat chronic stress?

Dr. Mushtaq created and implemented an 8-week program for one-1,000 executives to help reset their sleep and lessen anxiety, she says.

The book recreates this program — the self-assessment questionnaires help readers to better understand their particular stressors and then slowly introduce small changes to sleep hygiene, tech use and even food choices.

Dr. Mushtaq calls the small changes in habit “brain shifts,” and over time, they could add up to behavior changes that could potentially relieve chronic stress.

“From the 8-week protocol we recommend specific micro-habits each week that stack upon each other for maximum effectiveness,” she says. Here are a few of the small changes she recommends:

1. Schedule a time to go to bed and practice 30-60 minutes of digital detox prior to bedtime. Find other calming activities, like stretching or taking a bath, to do before bed instead of looking at digital devices.

2. Work on restructuring your sleep/wake cycle to be consistent every day. This might also curb stress eating and carbohydrate cravings.

3. Don’t multitask — instead use sound healing such as binaural beats music during the day to focus on one thing at a time. Take short breaks to just “be” and not “do” for three minutes at a time, a few times a day — what Dr. Mushtaq calls taking a “brain pause.”

4. Add one to two servings of healthy fat to each meal.

5. Talk to your physician about stress and potential lab tests. Important markers of inflammation to check are Vitamin D3 levels, high sensitivity C-reactive protein levels, Hemoglobin A1C (HbA1C) and fasting blood sugar.

Do I need to go on a diet?

The program’s novelty is in its very slow and steady pace, which is more conducive to lasting change. “These are micro-habits that are easy to implement without going on a diet,” she says. “Diet is a four-letter word!” The program does not recommend cutting out entire food groups or favorite foods.

The food changes don’t occur until after the first four weeks of the protocol, and by then, stress eating will have hopefully stopped, she says.

Working with chronic stress is a process, and aspects of the program may need to be repeated when a stressful life event occurs. “In the last three pages of the book, I confessed that I almost didn’t get the final edits,” Dr. Mushtaq says. “I was doubting myself and I’m busy as a chief wellness officer and I went back to the protocol again with the help of my therapist and an accountability partner.”

By Sheila Baylis

Original post The Messenger

Photo by cottonbro studio

If you’ve ever found yourself tossing and turning in bed, desperately trying to sleep, you’re not alone. This could be a sign that you have insomnia, which is one of the most common sleep disorders, according to the Centers for Disease Control and Prevention. While countless individuals live with this disorder, there’s hope for improved sleep. But if it continues to go unchecked, it can wreak havoc on your overall health.

We’ll explore the things many people do before bed that can contribute to insomnia and what can be done to ensure every night is a restful one.

Lack of stress management

Stress triggers the release of cortisol, a hormone that influences the natural sleep-wake cycle. As a result, when stress levels are elevated, it can be challenging to unwind, leading to sleep disturbances and insomnia.

According to The American Institute of Stress, 55% of Americans find themselves stressed during the day. Unfortunately, this stress doesn’t disappear at night, so if you too are dealing with high amounts of stress, you’ll want to learn to manage it. Your best course of action is to practice stress-reduction techniques such as deep breathing, meditation or yoga. Additionally, regular exercise is a powerful stress reliever that can improve sleep quality.

Irregular sleep schedule

The Mayo Clinic identified an irregular sleep schedule as a cause of insomnia. Without a consistent schedule, you disrupt your circadian rhythm, which regulates the sleep-wake cycle, hormone production and other physiological processes over a 24-hour period.

If you have an irregular sleep schedule, you’ll confuse your body’s internal clock. This can prevent melatonin, the sleep hormone, from being released at the appropriate time, making it harder to fall asleep and wake up at a reasonable time. To establish a sleep routine, go to bed and wake up at the same time every day. This will allow your body to adjust to a consistent sleep pattern so you can get to sleep easier and experience a healthy, restful sleep.

Read more: Here’s What Your Sleep Cycle Says About You

Unbalanced diet

An unbalanced diet can impact many aspects of your health, including your energy levels, weight, mood and sleep quality. Foods and drinks high in sugar, stimulants or spices can ruin your rest because this type of diet leads to inadequate intake of magnesium, tryptophan and vitamins, which may affect melatonin production and serotonin levels, contributing to insomnia.

Prioritizing a well-rounded diet with sleep-promoting nutrients supports a healthier sleep-wake cycle and overall improved sleep quality. Instead of sugary, salty snacks and caffeinated drinks, opt for sleep-friendly food choices like whole grains, leafy greens, bananas and nuts to improve your sleep.

Sedentary lifestyle

Moving your body can improve your life in many ways. And since physical activity and sleep are intertwined, it should come as no surprise that a sedentary lifestyle can negatively affect your sleep. This is because insufficient physical activity can hinder the body’s natural sleep-regulating mechanisms and processes.

Regular exercise promotes better sleep quality, aiding in the regulation of circadian rhythms and reducing insomnia risks. You don’t have to do an intense workout, but incorporating low-impact exercises into your routine, such as walking or gentle yoga, can promote better sleep quality. However, you want to be careful not to engage in exercise too close to bed. Physical activity can raise your core temperature and release endorphins, so Johns Hopkins Medicine recommends people avoid working out an hour or two before bed.

Environmental factors

The ambiance of your sleep environment should be considered as a factor when you’re battling insomnia. A few factors that can disrupt your sleep are noise, light and temperature.

To optimize your sleep and ensure you get a good night’s rest, address these three factors. Maintain an ideal bedroom temperature of 60 to 71.6 degrees F. Minimize noise disruptions with fans or white noise machines and noise-blocking curtains. Aim for a darker room at night to promote relaxation and better sleep. Since these adjustments align with the body’s natural temperature fluctuations and circadian rhythms, they foster an environment conducive to restful sleep.

Read more: Create the Perfect Sleep Environment in 7 Easy Steps

Mental activity before bed

Your mind may not be ready for bed when you are, especially when you engage in mentally stimulating activities before bedtime, such as overthinking or playing video games. You may not be able to shut off your brain, but you can put it at ease.

You want to be in a restful, calm state, so opt for a nighttime routine with calming and soothing activities like reading a book, practicing relaxation exercises or journaling to clear your mind and prepare for sleep. Consider using your smartphone to create a bedtime routine. Apple’s Wind Down feature allows you to create a routine with presleep activities starting 15 minutes to three hours before bed.

Exposure to blue light

Daytime exposure to blue light is often welcome because it gets you up in the morning and stimulates you throughout the day. However, when electronic devices like smartphones and computers emit blue light at night, this exposure suppresses melatonin and disrupts your circadian rhythm, according to the American Academy of Ophthalmology.

Basically, if you love to scroll before bed, you could find yourself too stimulated and unable to sleep. Consider reducing your screen time before bed. And if you do struggle to put your phone down, activate night mode to lessen the effects of blue light or invest in blue light-blocking glasses.

By Kristina Byas See full bio  Kristina Byas

If you’ve ever found yourself tossing and turning in bed, desperately trying to sleep, you’re not alone. This could be a sign that you have insomnia, which is one of the most common sleep disorders, according to the Centers for Disease Control and Prevention. While countless individuals live with this disorder, there’s hope for improved sleep. But if it continues to go unchecked, it can wreak havoc on your overall health.

We’ll explore the things many people do before bed that can contribute to insomnia and what can be done to ensure every night is a restful one.

Lack of stress management

Stress triggers the release of cortisol, a hormone that influences the natural sleep-wake cycle. As a result, when stress levels are elevated, it can be challenging to unwind, leading to sleep disturbances and insomnia. According to the American Institute of Stress, 55% of Americans find themselves stressed during the day. Unfortunately, this stress doesn’t disappear at night, so if you too are dealing with high amounts of stress, you’ll want to learn to manage it. Your best course of action is to practice stress-reduction techniques such as deep breathing, meditation or yoga. Additionally, regular exercise is a powerful stress reliever that can improve sleep quality.

Irregular sleep schedule

The Mayo Clinic identified an irregular sleep schedule as a cause of insomnia. Without a consistent schedule, you disrupt your circadian rhythm, which regulates the sleep-wake cycle, hormone production and other physiological processes over a 24-hour period. If you have an irregular sleep schedule, you’ll confuse your body’s internal clock. This can prevent melatonin, the sleep hormone, from being released at the appropriate time, making it harder to fall asleep and wake up at a reasonable time. To establish a sleep routine, go to bed and wake up at the same time every day. This will allow your body to adjust to a consistent sleep pattern so you can get to sleep easier and experience a healthy, restful sleep.

Unbalanced diet

An unbalanced diet can impact many aspects of your health, including your energy levels, weight, mood and sleep quality. Foods and drinks high in sugar, stimulants or spices can ruin your rest because this type of diet leads to inadequate intake of magnesium, tryptophan and vitamins, which may affect melatonin production and serotonin levels, contributing to insomnia.

Prioritizing a well-rounded diet with sleep-promoting nutrients supports a healthier sleep-wake cycle and overall improved sleep quality. Instead of sugary, salty snacks and caffeinated drinks, opt for sleep-friendly food choices like whole grains, leafy greens, bananas and nuts to improve your sleep.

Sedentary lifestyle

Moving your body can improve your life in many ways. And since physical activity and sleep are intertwined, it should come as no surprise that a sedentary lifestyle can negatively affect your sleep. This is because insufficient physical activity can hinder the body’s natural sleep-regulating mechanisms and processes.

Regular exercise promotes better sleep quality, aiding in the regulation of circadian rhythms and reducing insomnia risks. You don’t have to do an intense workout, but incorporating low-impact exercises into your routine, such as walking or gentle yoga, can promote better sleep quality. However, you want to be careful not to engage in exercise too close to bed. Physical activity can raise your core temperature and release endorphins, so Johns Hopkins Medicine recommends people avoid working out 1 to 2 hours before bed.

Environmental factors

The ambiance of your sleep environment should be considered as a factor when you’re battling insomnia. A few factors that can disrupt your sleep are noise, light and temperature.

To optimize your sleep and ensure you get a good night’s rest, address these three factors. Maintain an ideal bedroom temperature of 60 to 71.6 degrees F. Minimize noise disruptions with fans or white noise machines and noise-blocking curtains. Aim for a darker room at night to promote relaxation and better sleep. Since these adjustments align with the body’s natural temperature fluctuations and circadian rhythms, they foster an environment conducive to restful sleep.

Mental activity before bed

Your mind may not be ready for bed when you are, especially when you engage in mentally stimulating activities before bedtime, such as overthinking or playing video games. You may not be able to shut off your brain, but you can put it at ease.

You want to be in a restful, calm state, so opt for a nighttime routine with calming and soothing activities like reading a book, practicing relaxation exercises or journaling to clear your mind and prepare for sleep. Consider using your smartphone to create a bedtime routine. Apple’s Wind Down feature allows you to create a routine with presleep activities starting 15 minutes to 3 hours before bed.

Exposure to blue light

Daytime exposure to blue light is often welcome because it gets you up in the morning and stimulates you throughout the day. However, when electronic devices like smartphones and computers emit blue light at night, this exposure suppresses melatonin and disrupts your circadian rhythm, according to the American Academy of Ophthalmology.

Basically, if you love to scroll before bed, you could find yourself too stimulated and unable to sleep. Consider reducing your screen time before bed. And if you do struggle to put your phone down, activate night mode to lessen the effects of blue light or invest in blue light-blocking glasses.

Medical conditions and medication

Insomnia cannot always be solely attributed to lifestyle habits. In fact, certain medical conditions and medications can be the underlying cause of insomnia, according to the Mayo Clinic. For example, antidepressants or cold medications may interfere with your sleep. Or if you suffer from chronic pain, heartburn, diabetes or cancer, you may find it difficult to get a decent night of rest.

It doesn’t hurt to take a look at your behavior and make adjustments, but if you suspect that a medical condition or medication is affecting your sleep, consult a healthcare professional for guidance and potential solutions.

By Kristina Byas

Now, if you’re thinking “I couldn’t fall asleep last night, so I must have insomnia,” don’t panic. According to the Mayo Clinic, even short-term insomnia typically spans days or weeks rather than a single night. It also tends to be because of something emotional like stress. With that said, there is also chronic insomnia where sleep problems continue for at least a month. And beyond feeling tired, insomnia can affect things like memory and focus, as well as one’s emotional well-being.

While insomnia can be a health condition all on its own, it also can be connected to other medical problems, per Mayo Clinic. And here’s where things can get a little tricky. As we’re about to explore, it can vary whether insomnia is the result of or the culprit behind a health problem. And sometimes, even though a health issue is the reason why someone has insomnia, the insomnia could also exacerbate that health issue, creating a cycle that further hurts one’s health. So, if you have insomnia, it’s important to speak with a healthcare professional.

Asthma
If a person has asthma, they can have difficulty breathing in part because their airways can become tighter (they also can be obstructed by higher than normal amounts of mucus), according to Cleveland Clinic. Asthma patients experience health issues like wheezing and tightness in the chest. Also, it’s not uncommon for people who have asthma to cough, in particular at night, which could interfere with sleep.

According to a 2022 study in the Journal of Asthma and Allergy, “Insomnia symptoms have been reported in approximately one-third of patients with asthma … ” In particular, if someone is either not treating/controlling their asthma or their treatments aren’t enough to properly control their asthma, that can make it harder to get a good night’s rest. Also, the Journal notes that there are “associated comorbidities” to asthma that could also be part of a person’s sleep issues. As WebMD explains, if someone has comorbidities, then they have more than one health issue. In the case of asthma patients, they might also have health problems like chronic rhinitis and gastroesophageal reflux disease (GERD), either of which could be bad for one’s sleep.

While better controlling asthma might help with insomnia (per Journal of Asthma and Allergy), it’s also important for people to know what to do in case of a severe asthma attack. As the Cleveland Clinic explains, a rescue inhaler might help but isn’t always enough. So, if a person with asthma starts to experience symptoms like severe wheezing and/or coughing, problems talking, or chest pain, seek emergency medical help.

Depression
Often people will use the word “depressed” when they really mean they’re feeling down on a particular day. This, however, is not the same thing as major depressive disorder (aka depression), which, as the American Psychiatric Association explains, is a medical illness. For one, for someone to be diagnosed with depression, they would have to experience symptoms (like problems concentrating, loss of interest in previously enjoyed activities, and thoughts of suicide) for at least two weeks. Additionally, those symptoms would have to interfere with how that person functions. And while depression can lead to getting too much sleep, it also can interfere with getting enough sleep.

According to Johns Hopkins Medicine, there’s a bit of a chicken-or-the-egg situation when it comes to insomnia and depression. Yes, it’s very common for patients with depression to have sleep issues (75% of depression patients, to be exact). But having insomnia can also greatly raise the chances of eventually having depression. “Poor sleep may create difficulties regulating emotions that, in turn, may leave you more vulnerable to depression in the future—months or even years from now,” says Johns Hopkins sleep researcher Dr. Patrick H. Finan.

Of course, it’s always important to work with a medical professional to help manage depression, but keep in mind that treating depression alone might not get rid of insomnia (per Johns Hopkins Medicine). Instead, patients might need to treat both conditions separately, and cognitive behavioral therapy for insomnia (CBT-I) could be worth exploring.

Type 2 diabetes
Our body’s cells use glucose (blood sugar) as an energy source and need the hormone insulin to take in glucose, per Mayo Clinic. But the body of a person with type 2 diabetes doesn’t make enough insulin, and their body’s cells are resistant to the insulin it does make. When this occurs, glucose levels rise, and excessive amounts of blood sugar circulate throughout the body. And this can cause health problems, including disruption of one’s sleep.

According to the Sleep Foundation, it’s common for people with type 2 diabetes to have insomnia. Elevated blood glucose levels can make one thirsty, which could interfere with getting a good night’s sleep. Also, a person with type 2 diabetes might need to urinate more than a person without this condition because increased urination is how the body tries to manage large amounts of blood sugar. And high glucose levels can trigger headaches. However, blood sugar levels that are too low can also be a reason why those with type 2 diabetes experience insomnia. As the National Institute of Diabetes and Digestive and Kidney Diseases explains, if someone with type 2 diabetes waits too long to eat, that can lower their blood sugar levels too much. Also, medications to manage type 2 diabetes can drop glucose too far if those medications aren’t taken in the correct amounts.

Besides proper blood sugar management, the Sleep Foundation notes that getting up and going to bed at the same time every day can help people with type 2 diabetes with sleep. Other tips include not consuming caffeine close to bedtime.

Bipolar disorder
There are a couple of important things to remember when it comes to bipolar disorder. First, as the American Psychiatric Association explains, it’s a type of brain disorder. Second, a person with this condition will fluctuate between what are known as “mood episodes.” Now, this doesn’t mean bipolar disorder patients won’t have times when their mood is neutral, but they also will have periods of time when they’re extremely down (depressive episodes), as well as manic/hypomanic mood episodes where they can be extremely happy but also easily irritated. And according to the Bipolar Wellness Centre, “Sleep problems are a core symptom of bipolar disorder.”

If a patient has bipolar disorder, then they can experience insomnia during both depressive and manic/hypomanic mood episodes (via Bipolar Wellness Centre). However, sleep problems can also occur during neutral mood times. And it’s worth noting that sometimes sleep issues can precede an episode. If the patient recognizes this, they can better prepare for the episode, which could help cut down on the likelihood of a relapse.

In addition to working with a medical professional to treat/manage their bipolar disorder, a patient can make simple changes that might help improve their sleep (per Bipolar Wellness Centre). For example, they might want to cut back on caffeine. Also, they should try to stick to a regular bedtime and get up at the same time every day.

Alzheimer’s disease

Alzheimer’s disease can greatly impact the life of not just the patient but also the people around them. Not only can someone with Alzheimer’s experience memory issues but also can behave out of character and have trouble thinking and functioning (via Alzheimers.gov). Additionally, the Mayo Clinic notes that it’s common for someone with Alzheimer’s disease to experience insomnia.

Although we understand that Alzheimer’s can be the reason why someone has issues with sleep, we are still at this time learning why this is the case (per Alzheimer’s Association). However, there are some observations. For instance, let’s say you have two people — one with Alzheimer’s and one without — who both go to bed around the same time. While the person without Alzheimer’s might sleep the entire night and not wake up once, the person with Alzheimer’s is more likely to wake up multiple times and have a harder time falling back to sleep. Also, Alzheimer’s patients might reverse a typical sleep schedule, so they’re napping during the day and not sleeping at night. Sleeping issues can also occur if the patient is experiencing sundowning, also known as “sundowner’s syndrome,” where they are confused and/or agitated either later in the day or at night, according to Alzheimer’s Association.

Beyond getting an Alzheimer’s patient proper medical help, the Alzheimer’s Association notes that there are some simple ways to try to help them get a good night’s rest. These include scheduling not just a consistent bedtime and wake-up time but also regular mealtimes.

Cancer
According to the National Cancer Institute, “As many as half of people with cancer have problems sleeping,” and one of the most common sleep issues for cancer patients is insomnia. Now, of course, just knowing one has cancer can cause enough emotional stress to interfere with sleep. But there can be other factors behind having cancer and not being able to get a good night’s rest.

For example, the National Cancer Institute notes that tumors can interfere with sleep. Reasons why include pain, problems with breathing, fevers, and itchiness. Having a tumor can also make one feel nauseous and can have a negative impact on normal bowel movements, ranging from diarrhea to constipation. Additionally, tumors can also cause issues with one’s bladder. Also, certain medications (especially ones used on a long-term basis) can be the reason why a cancer patient is experiencing insomnia. With that said, cancer patients should always speak with a medical professional before cutting back on or stopping any drugs used to treat cancer. Not only because this could be dangerous, but also because it could interfere with sleep.

In addition, some of the ailments caused by tumors are the same as some of the side effects of different medications used to treat cancer (via National Cancer Institute). These include bowel and bladder issues, nausea, problems with breathing, and pain. Also, it’s possible to experience anxiety and/or hot flashes because of cancer drugs and treatments, both of which can impact sleep.

Anxiety

According to the National Institute of Mental Health (NIMH), having an anxiety disorder goes well beyond everyday worries or fears. For instance, let’s say you’ve emailed your boss asking for time off. You’re probably going to feel worried until you get a reply that your request has been approved. However, with an anxiety disorder, worries, fears, and anxiousness are constant and severe enough that they can interfere with someone’s quality of life. But what about their quality of sleep?

As The American Institute of Stress explains, anxiety and insomnia can be connected. First, let’s discuss anxiety causing insomnia. Yes, anxiety can be draining; but, despite this, it can still be difficult for someone to fall asleep simply because they’re feeling anxious. On the other hand, not getting enough good quality sleep leaves one more vulnerable to experiencing anxiety. So, anxiety can cause sleep problems, which can cause more anxiety, which can cause more sleep problems. Additionally, insomnia and anxiety can technically be two separate health concerns in the same person. In other words, they’re not causing each other, but they can make each other worse.

The bottom line is that figuring out the relationship between insomnia and anxiety can be difficult, but that doesn’t mean there aren’t treatments available (per The American Institute of Stress). Of course, it’s important to work with a medical professional. And one final note: There could be patterns to your insomnia that you’re not away of, so you might want to keep a sleep log.

Schizophrenia

It’s possible for two patients with the mental illness schizophrenia to exhibit different symptoms (via NIMH). One patient, for example, might hallucinate and hear voices while the other might have trouble communicating because they’re creating their own words. And, while not all schizophrenia patients have insomnia, according to a 2018 study in the journal Medicines, around 80% of professionally diagnosed schizophrenia patients have said that they experience this symptom.

To fully understand the connection between schizophrenia and insomnia, we need to discuss a chemical found in the body called “dopamine.” As Healthline explains, dopamine — and more specifically the right amount of dopamine — is essential for things like coordination and memory. But when a person has schizophrenia, their dopamine levels might be abnormal. However, abnormal amounts of dopamine can also be present in people with insomnia. And, to make matters worse, the study in Medicines notes that sleep disturbances can increase the likelihood of a schizophrenia patient having a relapse.

Although only a medical professional can diagnose someone with schizophrenia, being aware of possible symptoms of this mental illness is important. Besides the aforementioned hallucinations and thought disorder, NIMH also states that a schizophrenic can have other psychotic symptoms like repeating motions as if stuck in a loop. Patients with schizophrenia might also have difficulty with things like focus and decision-making. Additionally, their voice might sound dull, they might become less social, and they could become catatonic.

Original post

Photo by SHVETS production

Photo by Luci

Photo by Thirdman

Photo by PhotoMIX Company

Photo by Alex Green

Photo by Anna Shvets

Photo by SHVETS production

Photo by Mental Health America (MHA)

Photo by Evelyn Chong 

BY MEREDITH COOPER