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How To Sleep With Insomnia

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How Do Relaxation Techniques Work

Sleep Hygiene: How to Sleep Better & Treat Insomnia with CBT-I

The aim of relaxation techniques is to achieve physical and mental relaxation. They are meant to reduce physical tension and interrupt the thought processes that are affecting sleep. Studies show that people who have learned relaxation techniques sleep a bit longer at night. The main benefit of the relaxation techniques was being able to fall asleep somewhat more quickly. But these approaches don’t help everyone.

There are different types of relaxation techniques:

Whats Causing Your Insomnia

  • Are you under a lot of stress?
  • Are you depressed? Do you feel emotionally flat or hopeless?
  • Do you struggle with chronic feelings of anxiety or worry?
  • Have you recently gone through a traumatic experience?
  • Are you taking any medications that might be affecting your sleep?
  • Do you have any health problems that may be interfering with sleep?
  • Is your bedroom quiet and comfortable?
  • Do you try to go to bed and get up around the same time every day?

Does Prednisone Cause Insomnia

Theoretically, using a corticosteroid like Prednisone for less than two weeks should reduce the frequency of its side-effects.

According to a 1984 study by Lozada F, Silverman S Jr, and Migliorati C, fluid retention and insomnia are the most frequent side-effects among those using Prednisone short-term.

Why does this happen?

As mentioned, Prednisone fights inflammation by acting upon the adrenal function. When a person is subjected to stress, his/her adrenal system is slowly exhausted. This system regulates the bodys fight-or-flight response. With exhaustion, the adrenal system stimulates the body, keeping the person awake.

The same thing happens under the effect of Prednisone. The result is not just missed sleep, but sleep of poor quality interspersed with bad dreams.

According to a 2016 study on Prednisone and sleep, by Lauren C Daniel, Yimei Li, et al, Prednisones impact on sleep in children is less significant than that of other corticosteroids like dexamethasone.

A 1993 study by R Turner and E Elson, flatly states that Steroids cause sleep disturbance. This study concludes that the effect of steroids on sleep is dose-dependent. Sleep disturbances can be alleviated by reducing the dosage.

In some cases, doctors cannot modify dosage. They can, however, have the patient take the full daily dose of Prednisone in the morning. Thus, the effects of the drug are less present by bedtime.

How Can You Handle Prednisone-induced Insomnia?

Request a Sleep Consultation

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Ways To Beat Insomnia And Sleep Better

    It’s no secret that we work better, feel better and make smarter financial decisions when we’ve had a good nights sleep. But here are some sleep-related facts that might be a rude awakening:

    • Most of us get less than the 8 hours of sleep per night that research shows we need to function at our peak.
    • As a result, we are at greater risk for heart attacks and strokes, Type II diabetes, cancer, and shortened lifespan.
    • After 17 to 19 hours without sleep, our brain activity is similar to someone with a blood alcohol level of 0.05 .
    • Sleep debt, like credit-card debt, is cumulative. You cant correct the problem by banking sleep on the weekend.

    And now for some really depressing news: 65% of us will have trouble sleeping tonight and be exhausted tomorrow.

    A variety of factors cause us to lose sleep. Work-related stress, financial worries and troubles at home all keep us awake at night. Perhaps I’ve even done my part to foster insomnia, with articles like: “The No Unemployed Need Apply Problem,” “Insurance Agents Charged In $100 Million Fraud Scheme,” “Costa Shipwreck Survivors Can Sue For Being Scared To Death,” “American Airlines Layoffs Dont Bode Well For Frequent Flyers,” “Why Homeowners Can’t Bank On The Mortgage Relief Plan” and “Why Rich Kids Cheat On The SAT.”

    Goffe also raised an issue that I bet keeps many couples awake at night: What do you do when you are married to a night owl and want to go to bed at 8 p.m.?

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    Q1 Is It Safe To Use Cbd Gummies If Youre Pregnant

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    While pregnant or nursing, the FDA strongly recommends against using any CBD, THC, or cannabis products.

    Although no study has been done on the effects of CBD on pregnant women, the FDA warns that THC and cannabis might cause premature birth, low birth weight, or stillbirth. THC can also pass via the circulation system to the brain of the fetus if a pregnant woman takes THC products.

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    Using Sunlight To Promote Healthy Melatonin Production

    The sun might force you awake in the morning, but its also essential for helping you achieve restful sleep at night. Thats because your body relies on natural light to figure out what time it is, and determine whether to pump out energizing hormones or ones that leave you feeling relaxed and sleepy, like melatonin.

    In other words, daylight helps your bodys natural clockwhich is dictated by the 24-hour cycle of day and nightknow when to feel awake and when to feel tired. When our pineal gland is triggered by light, especially sunlight, it sends signals and releases wake-promoting hormones, says Michele Roberge, RT, RPSGT, a neurodiagnostic lead technologist at Parrish Sleep Disorder Center. A simple walk to the mailbox every morning could really benefit someone who is suffering from insomnia.

    When your hypothalamusthe gland responsible for regulating sleep and energy levelssenses a change in light, it tells your body to ramp up or ramp down its production of the sleep hormone melatonin. During the day, you feel energized and alert because you dont produce much melatonin. At night, you produce more, so you feel sleepy.

    One way to keep everything on schedule is by flooding your body with light as soon as you get out of bed, which sends a clear message to your body that its time to wake up. Try opening your blinds, exercising outside, or even going sans sunglasses on your way to work.

    Questions To Ask Your Doctor

    • Could my insomnia be a sign of another condition?
    • How can I make myself go back to sleep if I wake up during the night?
    • How can exercise help with insomnia?
    • Are there herbal supplements that help with insomnia? Are there any side effects to them?
    • What types of over-the-counter medicine can help me sleep?
    • Are there prescription medicines that treat insomnia?
    • What are the side effects of these medicines?
    • Does insomnia run in families?

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    A Sleeping Disorder And Medications

    Dozing issues and a sleeping disorder can be symptoms of many kinds of drugs. Models incorporate pulse drugs, hostile to asthma meds, and antidepressants. Different medications might cause daytime tiredness that can lose an individuals rest plan.

    Not simply taking meds can interfere with rest. At the point when somebody quits taking a medication, withdrawal or different parts of the bodys response can make hardships for rest.

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    A sleeping disorder and Neurological Problems

    Issues influencing the mind, including neurodegenerative12 and neurodevelopmental messes, have been observed to be related with a raised danger of sleep deprivation.

    Neurodegenerative problems, like dementia and Alzheimers dementia, can lose an individuals circadian beat and impression of every day prompts that drive the rest wake cycle. Evening disarray can additionally deteriorate rest quality.

    Neurodevelopmental problems like consideration deficiency/hyperactivity issue can cause hyperarousal that makes it difficult for individuals to get the rest they need13. Dozing issues are normal for kids with Autism Spectrum Disorder14 and may endure into adulthood.

    Sleep deprivation and Specific Sleep Disorders

    Habits That Cause Insomnia And Disrupt Sleep

    How to Get to Sleep & Stay Asleep | Insomnia

    While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things youre doing to cope with insomnia may actually be making the problem worse.

    For example, maybe youre using sleeping pills or alcohol to fall asleep, which disrupts sleep even more over the long-term. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.

    Not only can poor daytime habits contribute to insomnia, but a poor nights sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:

    Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, youll sleep better.

    If youre having trouble identifying insomnia-causing habits

    Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe youve never made the connection between that late-night glass of wine and your sleep difficulties.

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    Does Anxiety Go Away

    For those people that are diagnosed with a legitimate anxiety disorder, the condition is unlikely to go away. Some people may be able to better control their anxiety disorder with the help and guidance of a therapist or psychologist, and medications may help further control the condition. There may also be specific coping mechanisms to help manage anxiety disorders, however, a permanent cure for anxiety does not currently exist.

    For those that do not suffer from an anxiety disorder, but only have occasional or intermittent anxiety from time-to-time, this is normal and healthy behavior for many people. Temporary anxiety is likely to diminish over time, and if it is related to a specific place or person, removing yourself from those situations may help the anxiety go away after some time.

    Back Off Of Blue Light

    Smart phones, e-readers, tablets, computer screens, TVs, and digital clocks emit blue light, a short frequency of light that may be harmful to the eyes and disrupt sleep. Minimize screen time for several hours before bedtime to get a good night’s rest. Wearing orange tinted glasses that block out blue light may also be helpful. Apps are available for your computer, tablet, and smartphones that prevent the screens from emitting blue light. Besides blue light exposure, it makes sense to power down several hours before bedtime to maximize your chances of getting a good night’s rest. Cover up any displays that may be visible from your bed, like a digital clock. Black out curtains can block out ambient light from outside.

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    Sleep Deprivation And Mental Health Disorders

    Emotional wellness conditions like nervousness, discouragement, and bipolar issue often lead to genuine resting issues. It is assessed that 40% of individuals with insomnia5 have an emotional wellness issue.

    These conditions can impel unavoidable negative considerations and mental hyperarousal that upsets rest. Likewise, studies demonstrate that sleep deprivation can intensify temperament and nervousness disorders6, exacerbating side effects and surprisingly expanding the danger of suicide7 in individuals with sadness.

    What Are Common Causes Of Insomnia

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    There are various likely reasons for sleep deprivation, and by and large, numerous variables can be involved. Helpless rest can likewise trigger or deteriorate other medical issue, making an intricate chain of circumstances and logical results for sleep deprivation.

    On an all encompassing level, sleep deprivation is accepted to be brought about by a condition of hyperarousal2 that disturbs nodding off or staying unconscious. Hyperarousal can be both mental and physical, and it tends to be set off by a scope of conditions and medical problems.

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    How To Get Some Zzzzs

  • Even if youve had a rough night, dont nap or sleep in. Go to bed and get up at the same time every day. This will help build your bodys sleep drive, or need for sleep. Its a big part of getting back on a good sleep cycle.
  • As soon as you get up, turn on lights or open the shades to let sunshine in. This helps to set your circadian rhythm. Thats your internal clock that tells you when its time to feel energized or drowsy.
  • Get some exercise. Even 15 minutes of daily physical activity improves alertness during the day and sleep quality at night. When should you work out? Late afternoon or early evening is ideal if you can work it in, but in the end, exercise at a time that works best for you.
  • Avoid caffeine starting about six hours before your bedtime. Studies have shown it can keep you awake or affect your sleep quality.
  • Turn off the electronics laptops, tablets and phones emit blue light that can keep you awake, and theyre a distraction from sleep.
  • Sleep in a cave. The bedroom should be cool, dark and quiet.
  • Mind Your Circadian Rhythm

    Going to bed and waking up the same time every day, even on the weekends, can help you get good sleep. Maintaining a sleep schedule helps your body have a consistent sleep-wake cycle. Over time, this will help you get to sleep quickly and get deep sleep throughout the night. Another way to optimize your sleep patterns is to get adequate sunlight as soon as you get out of bed in the morning. Go outside without sun glasses and get 5 to 30 minutes of sun exposure to tell your brain to wake up. Early morning sun exposure also increases the production of melatonin.

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    What To Do When You Cant Sleep: 9 Tips

    Prioritizing a good nights sleep isnt just important for your general health, it can also help with feelings of anxiety, as your body is less likely to feel overwhelmed or on edge when youve slept well.

    However, falling asleep can be difficult, so its important to build a strategy for a better nights sleep. Below are some tips to try in order to improve your chances of falling asleep naturally.

    Avoid Tobacco For Better Sleep

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    Nicotine has an effect on neurotransmitters, brain chemicals that influence mood and sleep. Nicotine is a stimulant and can make it hard to fall asleep and stay asleep. Studies have proven that nicotine increases insomnia, daytime sleepiness, and sleep problems. Nicotine use suppresses restorative REM sleep. Smoking increases sleep-related respiratory problems. See your doctor if you’d like to quit smoking. There are medications and nicotine-replacement products that can help you wean off slowly and quit. Don’t be discouraged if you fall off the wagon. Many people try to quit a few times before they finally kick the nicotine habit for good. Many people are concerned about weight gain when they quit. Your doctor can advise you about diet and exercise strategies to combat that.

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    Behavioural And Cognitive Therapies

    If you have severe persistent poor sleep, your doctor may refer you to a psychologist or other health professional for psychological treatments. These are various therapies which help re-train your brain and the way you feel, think or behave. Research studies have found that there is a good chance that behavioural and cognitive therapies will improve sleep in adults with insomnia. Increasingly, research has also shown that some of these therapies can be delivered digitally .

    There are various types of therapy and they include the following:

    Stimulus-control therapy. This helps you to re-associate the bed and bedroom with sleep and to re-establish a consistent sleep/wake pattern.

    Sleep restriction therapy. Very briefly, the principle of this treatment is that you limit the time that you spend in bed at night. As things improve, the time in bed is then lengthened. An example of the way that this may be done in practice is as follows:

    Relaxation training. This teaches you ways of reducing tension. For example, this may include the progressive muscle relaxation technique as described earlier, plus various other techniques described earlier.

    Paradoxical intention. This involves staying passively awake, avoiding any intention to fall asleep. It is used for people who have trouble getting to sleep .

    Cognitive therapy. Cognitive therapy is often used in combination with a behavioural intervention this is then called cognitive behavioural therapy .

    Treatment For Insomnia In Older Adults

    For the management of chronic insomnia in seniors, the first step often focuses on sleep education and improved sleep hygiene. A doctor will consult with the patient about how to create and maintain a bedroom environment that is conducive to healthy sleep. The optimal bedroom should be dark and quiet, with a temperature lower than 75 degrees Fahrenheit . The bed should only be used for sleeping rather than other activities like working and playing video games. An air conditioner may be helpful during hotter times of the year. Doctors will also promote regular exercise and balanced meals, and discourage stimulants like caffeine and tobacco.

    Other non-pharmacological treatments can help alleviate insomnia symptoms for seniors without prescription medication. These include:

    If these non-pharmacological interventions are not effective, then the doctor may consider sleep medications. Choosing appropriate insomnia medication for elderly patients requires a lot of care and consideration. Some medications, such as benzodiazepines and non-benzodiazepines , produce hypnotic effects and can increase the risk of falling for older people. These drugs also carry a high tolerance, dependence, and withdrawal risk, and doctors should take their patients other prescriptions into account in order to prevent negative drug interactions.

    You should always speak with a doctor before attempting any pharmacological or non-pharmacological insomnia treatments.

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    During The Menstrual Cycle

    The phases of the monthly menstrual cycle are driven by shifts in hormone production. Rising and falling levels of estrogen and progesterone can induce physical and emotional changes over the course of each month, though these changes may affect every woman differently.

    Levels of these hormones fall considerably in the days leading up to each period, causing about 90% of women to experience physical or mood changes, including sleep disruptions. Fluctuating hormone levels can alter a womans sleep stages during the night, known collectively as her sleep architecture.

    Insomnia-like symptoms are common for women with premenstrual syndrome , a condition involving significant and disruptive pre-period changes. Women with PMS experience poorer sleep quality.

    Premenstrual dysphoric disorder is a more severe form of PMS that frequently involves more pronounced sleeping problems. Around 70% of women with PMDD report symptoms of insomnia before their period.

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