Latest news with #LeahKaylor
Economic Times
20-07-2025
- Health
- Economic Times
Sleepless nights? These ancient Indian and Chinese exercise hacks might hold the key to better sleep, says new study
Synopsis With over 16% of the global population suffering from insomnia, a new study offers hope beyond pills and therapy. It suggests that daily physical activities; especially yoga, Tai Chi, walking, and jogging—can naturally enhance sleep duration and quality. These accessible routines help deactivate stress responses and reset the body's rhythm, making sleep a more achievable dream. iStock A recent meta-analysis has revealed that gentle exercises like yoga, Tai Chi, walking, and jogging may significantly improve sleep quality, rivaling the benefits of cognitive behavioral therapy for insomnia. (Image: iStock) Related Insomnia is no longer just a personal frustration—it's a global epidemic. According to the latest research, about 16.2% of the world's population struggles with insomnia, and nearly 8% face its more severe form. In the United States alone, a study by the Centers for Disease Control and Prevention revealed that 14.5% of adults recently had trouble falling or staying asleep. While cognitive behavioral therapy for insomnia (CBT-i) remains the gold standard in treatment, it's not always accessible to everyone. It often involves multiple sessions with trained therapists—time-consuming and sometimes costly. For those seeking a more approachable solution, movement may be the medicine. A new meta-analysis reviewed studies exploring how physical activity can impact sleep and found that yoga, Tai Chi, walking, and jogging were powerful allies against insomnia. Yoga, known for its gentle stretches and mindful breathing, was shown to increase sleep time by nearly two hours and improve sleep efficiency by 15%. Tai Chi, a slow, meditative martial art with its origins from China, not only improved sleep quality scores but also had long-lasting effects that lasted up to two years, according to the study. Walking and jogging also showed promising results. These simple aerobic activities led to a significant drop in insomnia severity, reducing stress and helping the body reset its internal clock. This research was first reported by Medical News Today, which highlighted expert insights into why these activities might be so effective. Dr. Leah Kaylor, a clinical psychologist specializing in trauma and sleep, explained that exercise may help deactivate the sympathetic nervous system—the body's fight-or-flight response—and increase parasympathetic activity, the calming 'rest-and-digest' mode essential for sleep. Modern life, it seems, is working against our need for sleep. High-pressure careers, non-stop digital stimulation, emotional stress, and even the constant glow of artificial light are all contributors to chronic sleeplessness. Kaylor and neuroscientist Dr. Jonathan Cedernaes both noted that even worrying about sleep itself can spiral into deeper insomnia, especially for those already struggling with anxiety or depression. But this is where gentle movement can offer something deeper than just physical benefit. It provides rhythm, predictability, and calm—qualities often missing in a racing mind. Breath-led activities like yoga and Tai Chi, for instance, can regulate cortisol and improve vagal tone, leaving the body more ready to rest.
Time of India
20-07-2025
- Health
- Time of India
Sleepless nights? These ancient Indian and Chinese exercise hacks might hold the key to better sleep, says new study
Insomnia is no longer just a personal frustration—it's a global epidemic. According to the latest research, about 16.2% of the world's population struggles with insomnia, and nearly 8% face its more severe form. In the United States alone, a study by the Centers for Disease Control and Prevention revealed that 14.5% of adults recently had trouble falling or staying asleep. While cognitive behavioral therapy for insomnia (CBT-i) remains the gold standard in treatment, it's not always accessible to everyone. It often involves multiple sessions with trained therapists—time-consuming and sometimes costly. For those seeking a more approachable solution, movement may be the medicine. Explore courses from Top Institutes in Select a Course Category Data Science Operations Management Data Analytics Leadership PGDM Healthcare Digital Marketing Product Management Others Public Policy Degree CXO MCA MBA Data Science healthcare others Finance Artificial Intelligence Cybersecurity Technology Project Management Management Design Thinking Skills you'll gain: Duration: 10 Months IIM Kozhikode CERT-IIMK DABS India Starts on undefined Get Details Skills you'll gain: Duration: 10 Months E&ICT Academy, Indian Institute of Technology Guwahati CERT-IITG Prof Cert in DS & BA with GenAI India Starts on undefined Get Details Skills you'll gain: Duration: 11 Months IIT Madras CERT-IITM Advanced Cert Prog in AI and ML India Starts on undefined Get Details Skills you'll gain: Duration: 11 Months E&ICT Academy, Indian Institute of Technology Guwahati CERT-IITG Postgraduate Cert in AI and ML India Starts on undefined Get Details Skills you'll gain: Duration: 30 Weeks IIM Kozhikode SEPO - IIMK-AI for Senior Executives India Starts on undefined Get Details Simple Steps Toward Sound Sleep A new meta-analysis reviewed studies exploring how physical activity can impact sleep and found that yoga, Tai Chi, walking, and jogging were powerful allies against insomnia. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Join new Free to Play WWII MMO War Thunder War Thunder Play Now Undo Yoga, known for its gentle stretches and mindful breathing, was shown to increase sleep time by nearly two hours and improve sleep efficiency by 15%. Tai Chi, a slow, meditative martial art with its origins from China, not only improved sleep quality scores but also had long-lasting effects that lasted up to two years, according to the study. Walking and jogging also showed promising results. These simple aerobic activities led to a significant drop in insomnia severity, reducing stress and helping the body reset its internal clock. This research was first reported by Medical News Today, which highlighted expert insights into why these activities might be so effective. Dr. Leah Kaylor, a clinical psychologist specializing in trauma and sleep, explained that exercise may help deactivate the sympathetic nervous system—the body's fight-or-flight response—and increase parasympathetic activity, the calming 'rest-and-digest' mode essential for sleep. iStock A new meta-analysis reviewed studies exploring how physical activity can impact sleep and found that yoga, Tai Chi, walking, and jogging were powerful allies against insomnia. (Images: iStock) MORE STORIES FOR YOU ✕ « Back to recommendation stories I don't want to see these stories because They are not relevant to me They disrupt the reading flow Others SUBMIT Why Are We So Tired? Modern life, it seems, is working against our need for sleep. High-pressure careers, non-stop digital stimulation, emotional stress, and even the constant glow of artificial light are all contributors to chronic sleeplessness. Kaylor and neuroscientist Dr. Jonathan Cedernaes both noted that even worrying about sleep itself can spiral into deeper insomnia, especially for those already struggling with anxiety or depression. But this is where gentle movement can offer something deeper than just physical benefit. It provides rhythm, predictability, and calm—qualities often missing in a racing mind. Breath-led activities like yoga and Tai Chi, for instance, can regulate cortisol and improve vagal tone, leaving the body more ready to rest.
Tom's Guide
15-07-2025
- Health
- Tom's Guide
These 'sneaky' caffeine sources might be why you can't fall asleep quickly — here's what to look for
Everyone knows caffeine is bad for your sleep, which is why pre-bed espressos aren't advised. However, avoiding coffee doesn't mean you've cut out caffeine — unexpected caffeine sources have a way of sneakily sabotaging your rest. So what else in your daily routine contains caffeine? As it turns out, rather a lot. Green teas and matcha teas are both caffeine sources, while a pre-workout supplement can equal a jug of coffee in terms of caffeine. When speaking to Dr Leah Kaylor, psychologist and sleep expert, about cortisol addiction, she pointed out that 'sneaky sources of caffeine' can keep your brain alert, even as you're preparing for bed. "Caffeine is truly insidious," she explains. "It has a way of creeping into your daily diet from places you might never expect." Caffeine is a naturally occurring stimulant that increases alertness and can even improve your reaction times. The downside is that caffeine can last in the body long after consumption. With a half life of roughly five hours, caffeine ingested in the afternoon is often still flowing through your system by the time you go to bed. "Caffeine's stimulatory effects can significantly delay your ability to fall asleep," explains Dr. Kaylor. "By blocking adenosine, caffeine keeps your brain in a state of heightened alertness, even when your body is signaling that it's time to rest." Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Research also indicates caffeine keeps your brain active during sleep. As a result, you won't be experiencing the deep rest you need and even after full night dozing you can wake up feeling groggy. Keeping on top of your caffeine consumption can help you avoid these negative effects. But to do that, you need to be aware of where the caffeine is coming from. "Coffee and energy drinks are the obvious culprits," says Dr. Kaylor, "but caffeine is woven into so many foods, beverages, and even health products that it's easy to lose track of how much you're consuming" Black and green tea both come from the same plant — Camellia sinensis — which is a source of caffeine. White tea and oolong tea also both come from the Camellia sinensis and therefore both contain caffeine. These drinks are often recommended as soothing alternatives to coffee and while even black tea does contain less caffeine than an equivalent cup of coffee (and green tea less again), they can still disrupt your sleep. An 8oz serving of black tea contains roughly 45-80mg of caffeine. This also applies to ice teas, which often are made using black tea (and plenty of sugar, in many cases.) Matcha is another drink derived from Camellia sinensis, although in this case the leaves are ground into a fine powder. An 8oz serving of matcha tea contains around 70mg of caffeine. Another tea-based drink you might not have realized contains caffeine is kombucha. Camellia sinensis is once again the culprit, but the overall caffeine content of kombucha is lower than an equivalent cup of black tea. Finally, while yerba mate doesn't come from Camellia sinensis (it's Ilex paraguariensis) it does still contain caffeine. Another source to look out for. Chocolate comes from cacao beans and cacao beans contain caffeine. According to the CDC, a tablespoon of dry, unsweetened cocoa powder contains around 12.4mg of caffeine. The higher the percentage of cacao used in the chocolate, the most caffeine it contains — dark chocolate is more likely to keep you up than white chocolate. This includes foods and drinks containing chocolate, like hot cocoa (a favorite soothing pre-bed treat) or children's breakfast cereals. Cacao nibs, a popular superfood, also contain caffeine. So pay attention to what you're snacking on before bed. Caffeine can help active ingredients in pain killers get to work and is often included in over the counter pain relief. A single pill could potentially contain as much caffeine as a cup of coffee. Of course, there are many reasons why you might be unable to cut pain medication out of your life (and sleeping with pain can be harder than drifting off after a nighttime espresso.) If you do regularly take medication containing caffeine, however, you might want to look for other areas in which you can cut down your intake or adjust the timing of your medication. "One particularly sneaky source of caffeine that often flies under the radar is pre-workout supplements," says Dr. Kaylor. "Marketed as performance enhancers, these powders or drinks are popular among fitness enthusiasts, but here's the catch — most pre-workout supplements are loaded with caffeine." These supplements aren't regulated by the FDA and can sometimes contain as much as 387mg of caffeine per serve, equal to multiple cups of coffee. Pre-workout snack bars can also contain caffeine, although rarely at the high levels of a supplement. One ingredient to look out for in your snack bar is guarana. This popular superfood actually contains more caffeine than coffee and is sometimes used in health bars. Yes, even your water might contain caffeine, although most standard bottled waters are free from any additives. However, flavored waters sometimes contain caffeine, as can waters promising additional, health-boosting effects. Check the label closely to ensure your water is just water. It's not a surprise to learn that soda is a source of caffeine, both the diet and regular type (you can get caffeine-free sodas.) And, of course, energy drinks — but you probably expected an energy drink to give you energy. Most of us assume that, based on the name, decaf coffee is completely caffeine free. However, the decaffeination process only removes around 97% of caffeine from your coffee beans. That's a significantly lower amount than regular coffee but it's still worth noting, particularly if you're sensitive to caffeine and assumed your evening decaf would have no impact. This also applies to decaffeinated teas (that's tea that has had the caffeine removed, not caffeine free teas such as fruit or herbal teas.) To sleep better you don't have to stay away from caffeine entirely (considering how many things contain caffeine, it can prove a tricky ask.) However, cutting down consumption and avoiding caffeine post-midday can help you sleep. A few simple diet changes can also help you enjoy a restful night, with recent research suggesting eating more fruit and veg can have an immediate impact on sleep. Eating plenty of protein can also benefit sleep, according to a new study. Otherwise, look for foods that contain sleep-inducing melatonin, such as peppers and seeds, while magnesium-rich nuts are also good for your kip.
Yahoo
08-07-2025
- Health
- Yahoo
How to sleep during the 4th of July fireworks — expert shares top tips for adults, children and pets
When you buy through links on our articles, Future and its syndication partners may earn a commission. A firework display might be fun if you're out watching one, but they're not conducive to good sleep, with unpredictable loud noises and bright lights likely to put a stop to your rest. Fireworks can also be distressing for some, particularly children and pets, and this anxiety can also prevent sleep. With the 4th of July likely to bring a riot of fireworks, we asked Dr. Leah Kaylor, a psychologist and sleep expert, if it's even possible to get a good night's sleep during a fireworks display. "With the right strategies, you can minimize the disruption and support a more peaceful night for yourself, your kids, and your pets," she says "even on the noisiest nights!" Here are her expert approved tips for sleeping during fireworks. You can never quite predict when the next bang-crackle of a firework can come which means if you're just on the cusp of sleep, you might be suddenly shocked back awake. 'To reduce the disruptive sounds, try using earplugs or a white noise machine,' Dr. Kaylor suggests. "Wearing earplugs or noise-canceling headphones may reduce the physical impact of loud booms." 'Even a fan or an app that plays rain or ocean sounds can help mask the noise,' she advises. And this can mask all the other disruptive noises associated with the 4th of July… like your neighbor's never ending barbecue. The sporadic surprise of bright flashing fireworks can make sleep difficult to come by, even if it's not as immediately disruptive as loud noise can be. Light plays a key role in regulating circadian rhythms and with fireworks lighting up the room your body might not know what time of day it is. 'It's helpful to use blackout curtains or a sleep mask to block out the bright flashes,' advises Dr. Kaylor. Blackout curtains and eye masks can also help you drift off if you've opted for an early night — even if the sky outside isn't aware you're ready for bed. For many, fireworks are more than just a disruption: they can be a source of anxiety, stress and discomfort. 'Practicing calming techniques such as deep breathing or progressive muscle relaxation help ease your nervous system and prepare your body for rest,' says Dr. Kaylor. Deep breathing techniques such as moon breathing and the Resonance Frequency Breathing method can help calm both the body and the mind. As can the 5-4-3-2-1 method, which we'll cover in more detail below. "Journaling or meditating before bed can also help your mind settle, especially if the sounds bring up stress or difficult memories," recommends Dr. Kaylor. She also suggests 'reframing' the situation by 'reminding yourself that the fireworks are temporary and that your body can recover from a night of disturbed sleep.' Young children in particular can find firework shows stressful and disruptive, especially as their earlier bed times mean they're more likely to be trying to drift off when the shows are just getting started. Dr. Kaylor recommends you avoid deviating from routine too much during the holiday period. 'Establishing a calm bedtime routine before the fireworks start can help — think warm bath, bedtime stories, and cuddling.' 'Use white noise machines or calming music in their room to help drown out external sounds,' says Dr. Kaylor. She also recommends reassuring young children that they're safe and reframing fireworks as something fun or even magical; 'like 'sky celebrations.'' 'Comfort items like stuffed animals or nightlights can also make a big difference in helping them feel secure,' she suggests. It's estimated that around 45% of dogs show signs of fear around fireworks which can make the holiday season a worrying time for pet owners. 'Pets are especially sensitive to fireworks,' says Dr. Kaylor and advises preparing in advance to help your furry friend through the disruption. 'When my dog is scared she heads straight for the closet," she notes, "so I try to make it comfortable for her with a dog bed, blanket and her favorite toy.' 'Create a safe, quiet space where your pet can retreat — ideally a darkened room with familiar blankets and toys,' Dr. Kaylor advises. 'Consider using pet-calming sprays, an anxiety wrap, or even vet-approved CBD products. Playing soft music or white noise can also help," she adds. And if your pet starts worrying, stay calm: 'Pets pick up on your anxiety,' says Dr. Kaylor. 'Offer quiet reassurance without fussing too much, as this can reinforce their fear.' The 5-4-3-2-1 method is a simple grounding technique that can help ease anxiety. Dr. Kaylor describes the method as 'anchoring yourself in the present moment.' Using this method you count down from five, engaging different senses along the way. 'To make it more powerful, take a slow, deep breath between each step, and be sure to only choose things that feel neutral or comforting — nothing distressing,' says Dr. Kaylor. 5 things you can see: Notice five objects in your immediate area that convey neutral emotions. 4 things you can feel: These aren't feelings but physical sensations; 'my feet on the floor, my shirt on my shoulders, the cool air on my skin, and the chair beneath me,' suggests Dr. Kaylor. 3 things you can hear: During a firework display this might be tricky but focus on other sounds, such as the hum of the fridge or even your breathing. 2 things you can smell: Take a deep breath and identify two smells. 1 thing you can taste: Finally, focus on what you can taste.
Tom's Guide
04-07-2025
- Health
- Tom's Guide
How to sleep during the 4th of July fireworks — expert shares top tips for adults, children and pets
A firework display might be fun if you're out watching one, but they're not conducive to good sleep, with unpredictable loud noises and bright lights likely to put a stop to your rest. Fireworks can also be distressing for some, particularly children and pets, and this anxiety can also prevent sleep. With the 4th of July likely to bring a riot of fireworks, we asked Dr. Leah Kaylor, a psychologist and sleep expert, if it's even possible to get a good night's sleep during a fireworks display. "With the right strategies, you can minimize the disruption and support a more peaceful night for yourself, your kids, and your pets," she says "even on the noisiest nights!" Here are her expert approved tips for sleeping during fireworks. You can never quite predict when the next bang-crackle of a firework can come which means if you're just on the cusp of sleep, you might be suddenly shocked back awake. 'To reduce the disruptive sounds, try using earplugs or a white noise machine,' Dr. Kaylor suggests. "Wearing earplugs or noise-canceling headphones may reduce the physical impact of loud booms." 'Even a fan or an app that plays rain or ocean sounds can help mask the noise,' she advises. And this can mask all the other disruptive noises associated with the 4th of July… like your neighbor's never ending barbecue. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. The sporadic surprise of bright flashing fireworks can make sleep difficult to come by, even if it's not as immediately disruptive as loud noise can be. Light plays a key role in regulating circadian rhythms and with fireworks lighting up the room your body might not know what time of day it is. 'It's helpful to use blackout curtains or a sleep mask to block out the bright flashes,' advises Dr. Kaylor. Blackout curtains and eye masks can also help you drift off if you've opted for an early night — even if the sky outside isn't aware you're ready for bed. For many, fireworks are more than just a disruption: they can be a source of anxiety, stress and discomfort. 'Practicing calming techniques such as deep breathing or progressive muscle relaxation help ease your nervous system and prepare your body for rest,' says Dr. Kaylor. Deep breathing techniques such as moon breathing and the Resonance Frequency Breathing method can help calm both the body and the mind. As can the 5-4-3-2-1 method, which we'll cover in more detail below. "Journaling or meditating before bed can also help your mind settle, especially if the sounds bring up stress or difficult memories," recommends Dr. Kaylor. She also suggests 'reframing' the situation by 'reminding yourself that the fireworks are temporary and that your body can recover from a night of disturbed sleep.' Young children in particular can find firework shows stressful and disruptive, especially as their earlier bed times mean they're more likely to be trying to drift off when the shows are just getting started. Dr. Kaylor recommends you avoid deviating from routine too much during the holiday period. 'Establishing a calm bedtime routine before the fireworks start can help — think warm bath, bedtime stories, and cuddling.' 'Use white noise machines or calming music in their room to help drown out external sounds,' says Dr. Kaylor. She also recommends reassuring young children that they're safe and reframing fireworks as something fun or even magical; 'like 'sky celebrations.'' 'Comfort items like stuffed animals or nightlights can also make a big difference in helping them feel secure,' she suggests. It's estimated that around 45% of dogs show signs of fear around fireworks which can make the holiday season a worrying time for pet owners. 'Pets are especially sensitive to fireworks,' says Dr. Kaylor and advises preparing in advance to help your furry friend through the disruption. 'When my dog is scared she heads straight for the closet," she notes, "so I try to make it comfortable for her with a dog bed, blanket and her favorite toy.' 'Create a safe, quiet space where your pet can retreat — ideally a darkened room with familiar blankets and toys,' Dr. Kaylor advises. 'Consider using pet-calming sprays, an anxiety wrap, or even vet-approved CBD products. Playing soft music or white noise can also help," she adds. And if your pet starts worrying, stay calm: 'Pets pick up on your anxiety,' says Dr. Kaylor. 'Offer quiet reassurance without fussing too much, as this can reinforce their fear.' The 5-4-3-2-1 method is a simple grounding technique that can help ease anxiety. Dr. Kaylor describes the method as 'anchoring yourself in the present moment.' Using this method you count down from five, engaging different senses along the way. 'To make it more powerful, take a slow, deep breath between each step, and be sure to only choose things that feel neutral or comforting — nothing distressing,' says Dr. Kaylor.
