Depression and anxiety: Depression is more common in persons with disabilities than in the general population. Also, we know that signs of distress and depression tend to increase as people with disabilities age from young adulthood (18 to 44 years old) into middle age (45 to 64 years old), although we also often see improvement in depression as people age from middle age into older ages (65 years and older). Sleep problems such as difficulty falling asleep and early morning waking are common symptoms of depression, anxiety, and other mood problems.
If any of this resonates with you, you might be interested in a new book by Henry Nicholls called Sleepyhead: The Neuroscience of a Good Night’s Rest. Nicholls, a science journalist in England, chose the topic of sleep in part because of his personal experience with narcolepsy, a rare neurological disorder that impacts the brain’s ability to control sleep-wake cycles. So he decided to write a book about how to sleep better.
I downloaded this app after reading about it somewhere and it’s pretty impressive. I’ve tried a couple of apps like this before but this one is by far the best and I haven’t even done the upgrade yet, which I’m planning to do. My favorite part of the app is the alarm because it does not blare music at me jarring me out of my sleep which is the #1 reason I don’t use alarms. And for some reason this alarm doesn’t do that to me. The sheer thought of an alarm going off makes me anxious causing me to wake up several times during the night trying to beat it so it doesn’t jar me out of my sleep which to most people sounds rediculous. Lol. But really, who wants to be “alarmed”out of their sleep every day? That said, I know my sleep patterns are erratic and I’ve been trying to do better at getting the appropriate amount of sleep and this app is a great tool to help me determine what activities during the day may be affecting my sleep. Im not, necessarily sleeping longer yet, but after just 3 days I am resting more soundly which helps me get my day off to a better start.
On the other hand, if you find you're waking up too early in the morning or have advanced sleep-phase syndrome, you may need more light late afternoon and could try taking a walk outdoors or light therapy for two to three hours in the evening. Home light therapy units are available and may be recommended by your doctor or sleep specialist to use in conjunction with your sleep therapy.
Derived from acupuncture, acupressure is an alternative medicine technique based in the Chinese medical theory that a network of energy flows through specific points in your body. Pressing on these points is meant to restore balance and regulate your mind, body, and spirit. A faculty member from leading natural health university Bastyr University suggests these acupressure techniques to alleviate sleeplessness:
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If your bedroom is boiling hot — or even slightly warm — do what you can to cool it down. "Warmness may make you feel sleepy, but is not conducive to deep sleep," Logie says. "Our body starts to naturally cool later in the day and keeping your room cooler can help speed up this process that's involved with you falling asleep quickly and getting that deeper sleep."
Maintaining a regular bedtime and wake time all seven days of the week is important for quality slumber (yes, even on the weekend!). “People stay out late on Friday night after a long week, then sleep in the next morning, which carries over to Sunday; then you have Sunday night insomnia, which sets you up for sleep debt during the week, and it becomes a cycle,” says Dr. Dasgupta. (Do you have a sleep disorder? Answer these 5 questions to find out.)
Contrary to all our wishes, you can’t really compensate for weekday sleep debt by sleeping in on the weekends, according to the National Sleep Foundation. That's because you need to sleep one hour for every hour missed, which means that if you miss four hours during the week you'd need to sleep extra hours on Saturday and Sunday. Instead, pick a more reasonable weekday bedtime to stick to. Nudge your bedtime back 15 minutes at a time to help you adjust, says the NSF. If you normally hit the hay at 11:30 p.m., for example, go to bed at 11:15 for a few nights, then 11, then 10:45 — until you reach your ideal bedtime, which for most people is about 7 to 9 hours before you need to wake up.
To set the record straight about being horizontal, Quartz spoke to one of the world’s most-talked-about sleep scientists. Daniel Gartenberg is currently working on research funded by the National Science Foundation and the National Institute of Aging and is also a TED resident. (Watch his talk on deep sleep here.) He’s also an entrepreneur who has launched several cognitive-behavioral-therapy apps, including the Sonic Sleep Coach alarm clock. All that with 8.5 hours of sleep a night.
Chamomile tea. Simple, delicious, and effective. Chamomile tea has been used as a relaxation aid for centuries, but it’s more than just a folk remedy. One review found that the stuff acts as a mild sedative, helping to calm the nerves, reduce anxiety, and ease insomnia. And don’t be afraid to make a strong brew. Some experts recommend using two or three tea bags to get the full, sleep-promoting effect.
This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says: “Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril.” Peter, author of Sleep Better With Natural Therapies (£13.99, Singing Dragon, out October 28), says this technique is particularly good when overheating or menopausal hot flushes are preventing sleep.
Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one. Digital programs like Zeo, YawnLog, and a variety of apps can all make snooze-tracking easier.
The influence of tryptophan on sleep continues to be studied in major sleep laboratories across the nation. While this amino acid is not available as a natural dietary supplement or sleep remedy, you can easily include tryptophan in your diet through food sources such as turkey, cheese, nuts, beans, eggs, and milk. You can also boost serotonin levels in the brain -- helping you to feel calm and sleepy -- by eating foods rich in carbohydrates.
Over the years, I’ve written in-depth about some of the best-studied, most effective natural sleep aids. As we head into the new year with a focus on prioritizing sleep, I thought I’d share a quick review of some of my top suggestions for natural sleep therapies. These are the supplements that I most often discuss with my patients, and in some cases use for myself and my family.
A study published in Sports Medicine out of France was conducted to help better understand ways to improve the sleep of elite soccer players given their chaotic schedules, late-night games and need for recovery through a good night of sleep. The study found that by consuming carbohydrates — such as honey and whole grain bread — and some forms of protein, especially those that contain serotonin-producing tryptophan like turkey, nuts and seeds, it helped promote restorative sleep. Even tryptophan-filled tart cherry juice, which also contains healing properties like antioxidants, could be a great option. (3)
The most important thing is taking that time off—it’s more conducive to your productivity. A lot of times people think they can like fight through and push harder and harder and harder to get better results, but sleep can give you that, too. When you transition in and out of sleep, your brain produces theta waves, which help you think more divergently. That’s why a lot of times when you wake up from a power nap or from sleeping, you’ll be able to solve that intractable problem that you couldn’t earlier in the day. That’s one of the reasons I think taking a break—whether it’s meditation or nap—during that circadian dip can be much more conducive to productivity.
Invest in really comfy bedding. This is just common sense — if it feels really good to climb in bed at night, you’ll look forward to it. A quality mattress that suits your sleeping style, along with supportive pillows and soft, breathable bed linens, can mean the difference between tossing and turning and drifting off as soon as your head hits the pillow.