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Time of India
19-07-2025
- Health
- Time of India
Sleep: The brain therapy you don't have to talk through
Whenever life gets busy or work gets hectic, one of the first things that gets sacrificed is our sleep. But does that overtime pay off? While it may feel like we are getting more work done, it can have an adverse effect on our mental health. Poor sleep can worsen mental health challenges and vice versa. We often hear people say, 'I can function on five hours of sleep.' But the truth is that chronic sleep deprivation is associated with reduced cognitive performance, increased emotional reactivity, weakened immunity, and a higher risk of burnout. It negatively affects attention, memory, and concentration. While compromising on sleep might give you a sense of productivity, it is ultimately counterproductive. Sleep is an important period of rest for your brain. It helps in mood regulation, improved cognitive functioning, including the consolidation of memories and emotional resilience. Poor sleep and psychological distress go hand in hand. Sleep plays a role in balancing neurotransmitters like serotonin and dopamine and a chronic lack of it can activate your body's stress response system, increasing your cortisol levels, thereby making you more vulnerable to stress responses. Insomnia is not just a symptom of mental health conditions, but is also an active contributing factor. For example, even partial sleep deprivation can lead to significant increases in anxiety and can precipitate depressive episodes, making recovery harder. Sleep disruption also acts as a trigger for manic or depressive episodes in individuals diagnosed with bipolar disorder, and maintaining a consistent sleep schedule is a crucial part of the treatment plan. If you've been navigating sleep disorders, don't worry, the good news is that sleep health is treatable. Improving sleep starts with simple, evidence-based habits which are very important for developing good sleep hygiene. Building habits like sticking to a schedule, waking up at a particular time, sleeping at a fixed time and maintaining an active lifestyle can help regulate the body's internal clock. Limiting screen time to about 30 minutes before bed, as well as reducing caffeine can also help. Having a calming bedtime routine that helps you wind down, such as journaling, reading and meditating can support better rest. Exercising during the day is known to improve sleep quality, but avoid intense workouts too close to bedtime, as it can disrupt sleep. Along with it, therapeutic approaches such as Cognitive Behavioural Therapy for Insomnia (CBT-I), combined with other structured therapy approaches aimed at addressing the root cause and/or psychiatry, can be transformative for your sleep health. Sleep is not a passive state but an active, indispensable ingredient for better mental health. Investing in your sleep is, without a doubt, one of the most powerful investments you can make for your overall mental and physical well-being. In case you feel the need to reach out for professional mental healthcare, don't hesitate. Help is always available for you. Sweta Bothra, Amaha's Director of Psychology Services
Tom's Guide
17-07-2025
- Health
- Tom's Guide
Can't sleep? Yoga could add almost two extra hours to your rest, study finds
Gentle exercise including yoga, Tai Chi and jogging should be considered a primary treatment method for insomnia, a new review published in the online journal BMJ Evidence Based Medicine suggests. Roughly one third of the population is expected to experience insomnia at some point but many treatment methods remain inaccessible — such as CBT-I — or come with potential side effects — such as medication. This review aims to better establish exercise as an accessible treatment for insomnia while encouraging further clinical research into which forms of exercise show the most benefits, to create better guidelines for patients. The systematic review undertaken by sleep scientists in China assessed 22 insomnia-focused randomized control trials featuring a total of 1,348 participants and exploring a total of 13 interventions (seven exercise-based.) CBT-I (Cognitive Behavioral Therapy for Insomnia) is a popular insomnia treatment that aims to reframe your approach and attitude to sleep, to improve your rest. While effective, the low number of practitioners means it's often hard to access. Based on sleep diary data collected from these studies, yoga, Tai Chi and gentle walking or jogging were determined to have the largest positive impact on insomnia. Yoga in particular proved effective at increasing sleep duration, adding an average of 110 minutes to the time spent snoozing — that's close to two hours. Tai Chi also demonstrated benefits across the PSQI (Pittsburgh Sleep Quality Index, a self-reported sleep assessment), as well as improving total sleep time and the time it takes to fall asleep. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. In addition, Tai Chi demonstrated long-term benefits for those who had experienced sleep difficulties, continuing to show improvement across sleep outcomes in the one to two year follow-up. Gentle walking or jogging was also shown to reduce insomnia severity. While the review recognizes CBT-I as the gold-standard for insomnia treatment, it encourages the above forms of exercise as "viable primary treatment options" for those experiencing insomnia. They recognize the treatments as "well-suited for integration into primary care and community health programmes." The review theorizes that yoga and Tai Chi are particularly effective treatments for insomnia due to their focus on "body awareness, controlled breathing and attention training." Mindfulness for sleep encourages positive, relaxed thinking, qualities that are also prominent in many forms of yoga and Tai Chi. The study further theorizes that the "meditative movement" of Tai Chi can encourage emotional regulation while helping quiet busy thoughts. These two features might prove particularly useful for those finding anxiety or stress is keeping them awake. As for jogging and walking, the researchers behind the review suggest a combination of energy use, increased melatonin production and improved emotion regulation make these exercises particularly sleep-inducing. Establishing a consistent exercise routine can benefit your sleep and help you avoid insomnia. Here are some dos and don'ts of exercising for better sleep to get you started. We know a packed calendar can make scheduling your workouts a workout in itself, but it's important to consider both when you're exercising and the type of activity you're engaging in to find the best time to exercise for sleep. Vigorous exercise before bed is likely to keep you awake, as your body struggles to switch off after being put to work. However, research suggests intense workouts in the morning or afternoon can help you achieve deeper sleep. Light exercise — such as yoga, Tai Chi and walking — can be beneficial later in the day, particularly if you're using that mind-body connection to calm anxious thoughts that might otherwise plague your sleep. A few minutes of stretching roughly an hour before bed can help reduce muscle tension and release stress, so you're more relaxed when you climb beneath the covers. Consistency is equally as important as timing when it comes to exercising for better rest — an occasional stretch every few weeks is unlikely to provide any long-term sleep benefits. Research published in the BMJ Open suggests consistent activity of at least an hour per week can lower your risk of experiencing insomnia symptoms. Avoid following your half hour of Tai Chi by collapsing on your bed in your gym clothes and scrolling through social media for an hour while eating sugary snacks and enjoying a post-workout beer. You should also avoid workout supplements if exercising before bed. While it's probably no surprise these energy-inducing drinks contain caffeine, you might be unaware of just how much of the stimulant you'll be consuming — a single supplement can contain the equivalent caffeine of three cups of coffee. The science behind exercise and sleep is still developing — although this review emphasizes the importance of further research — so above all else, listen to your body. And if you're experiencing long-term sleep deprivation or insomnia, we recommend speaking to a healthcare professional to develop a treatment plan.
Indian Express
27-06-2025
- Health
- Indian Express
3 science-backed ways to fall asleep almost instantly
Sleep, a necessity for vital health functions, is now elusive to many. It is well known that getting a good night's sleep is crucial ahead of a long day. However, as of today, inadequate sleep and related health issues have become universal concerns. While many have trouble falling asleep, it may not be as hard as it seems. A recent report in New Scientist has brought together three scientific methods, such as cognitive shuffling, cognitive behavioural therapy for insomnia, and sleep sanctuaries. These natural methods backed by science can help anyone fall asleep almost instantly. One of the most common reasons that we struggle to fall asleep is restlessness or having worrying thoughts before bedtime. Cognitive shuffling is a technique that can help counter this. Developed by cognitive scientist Luc Beaudin, who is currently an adjunct professor at Simon Fraser University, it involves picking a random word that comes to the mind and trying to think of more words that start with the letters as part of the initial word. One is advised to simultaneously think of the words and even picture them in their head. For instance, if you pick the word 'open', you need to think of words starting with the letter O and visualise them in your head at the same time. After O, think of words starting with P, and so on. The technique has proven its effectiveness. A 2016 study by Simon Fraser University tested as many as 154 students who reported 'pre-sleep arousal' or heightened alertness before falling asleep. These students were asked to try the cognitive shuffling method, and the results showed that the students fell asleep faster. Despite being initially developed for insomnia patients, aspects of CBT-I can also be used by everyone to fall asleep faster. At its core, CBT-I teaches people to repress their intrusive thoughts in order to prevent mental alertness and an increase in adrenaline levels, as these can prevent sleep. CBT-I also teaches calming techniques, like meditation, to prevent nervousness before sleeping. The full CBT-I course may take up to eight weeks to complete. However, certain elements of the therapy, when relevant, can help people fall asleep sooner. A similar effect is seen with meditation. According to a 2021 study published in General Hospital Psychiatry, participants who used meditation apps showed improvement in their depression and anxiety symptoms which they exhibited earlier. Sleep-restriction therapy is another aspect of CBT-I that can be effective. As counterintuitive as it sounds, this has proved its effectiveness. The theory is centred around attempting to get the number of hours spent in the bed as close to the actual hours of sleep as possible. While this can sound complicated, it essentially entails making your room a 'sleep-friendly place'. This, at its most basic, can entail a cool, dark, and quiet environment. This can encourage secretion of melatonin from the brain's pineal glands, a hormone that encourages sleep. Another popular piece of advice is to avoid screens soon before sleeping. The explanation for this is that the blue light from smartphones or other devices suppresses melatonin production. A May 2025 study published in the Frontiers in Psychiatry journal found that those who use screens in bed had 24 per cent lower chances of reporting insomnia symptoms, as compared to those using screens. As per this study, screen usage should stop 30 to 60 minutes before going to sleep. It needs to be noted that a continued lack of sleep can trigger an array of health risks such as hypertension, diabetes, obesity, depression, heart attack, and stroke. It is crucial to sleep soundly and for the right amount of time. Furthermore, in case of insomnia, it is crucial to go to a specialist and begin a treatment programme as soon as possible. (This article has been curated by Purv Ashar, who is an intern with The Indian Express)
The Guardian
20-06-2025
- Health
- The Guardian
Black-market melatonin use points to the need for a national sleep strategy
Your article on the rise of black-market melatonin use among parents highlights a troubling reality: families are being left with nowhere to turn when it comes to safe, effective sleep support ('I feel like a drug dealer': the parents using black-market melatonin to help their children sleep, 15 June). Our report Dreaming of Change: A Manifesto for Sleep revealed that nine out of 10 UK adults now experience sleep issues. Around 14 million people may be living with undiagnosed insomnia, and yet just one in six of those with symptoms has received a formal diagnosis. Despite National Institute for Health and Care Excellence (Nice) guidance recommending cognitive behavioural therapy for insomnia (CBT-I) as the first-line treatment since at least 2009, face-to-face is rarely available on the NHS. Nice has also recommended cost-saving digital CBT-I for over three years and yet this has still not been funded for patients nationally. Without access to effective non-drug interventions, families are turning to unregulated sleep aids out of desperation. But melatonin is not a catch-all solution – and unsupervised use, particularly in children, carries risks. We urgently need a national sleep strategy. That includes national availability of digital CBT-I, funding for CBT-I in every local integrated care board in the NHS, public health campaigns to improve sleep literacy, and better training for GPs, who are often left with little choice but to prescribe medication. Despite the known harms and guidance advising on their risks, NHS data shows that over 5m prescriptions for sleeping pills are still written each year, and the number of children receiving these drugs has tripled since 2015. Parents should not have to rely on imported supplements to help their children sleep. Sleep is a fundamental part of health, not a luxury. It's time the government treated it that BeeversCEO, The Sleep Charity Have an opinion on anything you've read in the Guardian today? Please email us your letter and it will be considered for publication in our letters section.
Yahoo
09-06-2025
- Health
- Yahoo
CBT-I works for '70% of patients' — the Headspace Sleep Advisor on therapy for insomnia
When you buy through links on our articles, Future and its syndication partners may earn a commission. According to the American Academy of Sleep Medicine, 12% of US adults are diagnosed with chronic insomnia, a disorder that makes falling asleep and staying asleep difficult. While treatment for insomnia can include medication, more and more people are turning to CBT-I (Cognitive Behavioral Therapy for Insomnia). This form of therapy is designed to address the root factors contributing to insomnia, rather than just medicating symptoms. But how effective is it? We spoke to Dr Aric Prather, Sleep Advisor to wellness app Headspace, and the Director of the Behavioral Sleep Medicine Research Program at the University of California at San Francisco, to find out more following the launch of Headspace's new CBT-I sleep programme Finding Your Best Sleep. Here's what he told us... "Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard empirically supported treatment for insomnia, and should be the first line treatment for individuals with insomnia before embarking on pharmacologic treatment," says Dr Aric. CBT-I also addresses the anxiety that develops with unpredictable sleep "Unlike hypnotic medication, CBT-I addresses the perpetuating factors that drive insomnia, and provides the patient with science-backed strategies to improve sleep by consolidating sleep and entraining their circadian rhythm. "CBT-I also addresses the anxiety that develops with unpredictable sleep by incorporating relaxation techniques and psychological strategies like cognitive restructuring. "The goal is to help patients better regulate their sleep, find some success in sleeping, and build confidence and resilience." "CBT-I focuses specifically on sleep and insomnia symptoms. Unlike other CBT therapies, CBT-I is heavily behavioral. We know quite a bit about what regulates our sleep biologically, so that's where we start. "Focusing on standardizing someone's wake up time, implementing stimulus control to reduce cognitive arousal in bed, and tracking sleep behavior via a sleep diary followed by restricting their time in bed to increase sleep consolidation can go a long way towards increasing the predictability at nighttime and reducing anxiety prior to and during the night." "CBT-I can certainly improve anxiety symptoms. In fact, several clinical trials demonstrate that individuals randomized to CBT-I show significant reductions in anxiety symptoms compared to those randomized to control conditions. "This isn't surprising given that poor sleep often leaves people more 'on edge' and anxious. Headspace also offers a guided program specifically for anxiety and depression, the CBT for Anxiety & Depression program, which incorporates CBT techniques specific to improving anxiety and depression symptoms. "The course has been shown to decrease anxiety & depression symptoms, improve sleep quality and positively impact mental health and wellbeing (results currently being prepared for peer review)." "Some people tend to benefit more from CBT-I than others, though much more research is needed to clarify these differences. There is little downside [to CBT-I], and it's likely to provide you with a greater sense of control over your sleep "There is some evidence that shorter sleepers with insomnia- those sleeping less than six hours, for example- may struggle with CBT-I more than longer sleepers. "This is likely because one of the active mechanisms for why CBT-I is effective is through time in bed restriction, which may not be as powerful in those already getting little sleep. "In my clinical experience, CBT-I may also be less effective in individuals with complex psychiatric or medical presentations. "In some cases there may be conditions or medications that are impacting sleep where CBT-I may not completely resolve the sleep concern." "While CBT-I remains the gold standard for treating insomnia, it isn't always accessible. Headspace's sleep course 'Finding Your Best Sleep' was created to expand low-cost access to effective sleep support. Unlike sleep medications, CBT-I does not carry any long term risk "The course expands access to proven sleep support by offering expert-led, self-guided sessions that can be completed anytime, anywhere. Included with a Headspace membership, it offers flexibility and affordability—removing common barriers to care. "The course has been clinically proven to improve insomnia after practicing just 10 minutes a day over the course of 18 days. "I hope that anyone who is struggling with insomnia will consider a trial of CBT-I in any way that is accessible to them. There is little downside, and is likely to provide you with a greater sense of control over your sleep experience. "Unlike sleep medications, CBT-I does not carry any long term risk. Moreover, the strategies learned through CBT-I can be useful well into the future and sleep changes as our lives unfold." "My suspicion is that stress and feelings of uncertainty are the most likely culprits of insomnia. For so many- too many- we feel like we are in a state of hypervigilance, and this results in nights of disturbed sleep. In turn, we often lack the emotional resources to deal with the stressors the following day, leading to yet another night of poor sleep. Thankfully, programs like CBT-I can help provide a roadmap to better regulate our sleep, and when coupled with stress management strategies, can help us cope with this stressful world." "First, I would say that they are not alone. In fact at least 30% of adults, if not more, are not getting adequate sleep. The second piece of advice is to take stock of your sleep life. Is it that you are getting sleep but don't feel refreshed? At least 30% of adults, if not more, are not getting adequate sleep "Is something disrupting your sleep? Are you so pressed for time that you are not giving yourself enough opportunity? The answer to these questions will lead to different solutions. "If you are worried about your sleep, the first step could be to talk to your doctor to make sure that you don't have a sleep disorder, like sleep apnea, disrupting your sleep. "If not and you're looking for a personalised approach, consider trying CBT-I through a sleep specialist, I always suggest that people explore the Society for Behavioral Sleep Medicine directory to find someone in their region."
