Latest news with #insomnia
Telegraph
2 days ago
- Health
- Telegraph
The best exercises to do if you want a good night's sleep
Sleep comes easily to me: in meetings, while filling out online forms, at the ballet, when anyone explains anything connected with personal finance. However, once in bed, a lot of this natural gift leaves me. You will often find me pointlessly lively between 3am and 4am, having woken up half-bonkers with worries about anything from roof repairs to our purpose on earth. One thing that has always helped is my sessions lifting weights in the gym. There is something uniquely exhausting about strength training and, at 61, I now do something taxing with my muscles at least three times a week. These are the nights when my wake-ups are less disturbing and finding the door that leads back to dreamland is easier. And now it seems that science is on my side. Newly published analysis carried out in Mahidol University, Bangkok, found that among older people (the over-60s) with insomnia, strength training – lifting, pushing and pulling – is superior to aerobic work as a means of improving slumber. One theory behind this is that tensing and relaxing our muscles may resemble a classic and very effective late-night sleep technique. Why is strength training so helpful for sleeplessness? Prof Kevin Morgan of the Loughborough University Clinical Sleep Research Unit has been working on sleep for decades. He says progressive muscle relaxation (PMR) – the scrunching and relaxing of muscle groups across the body, is much like the action we perform while resistance training. The technique involves clenching, holding and unclenching muscle groups. Recommended by the NHS, among others, the process can start at the feet, move up to the calves and culminate at the head, for example, leaving us loose and open to sleep. It was developed in the US at the start of last century and is now common practice as a remedy for insomnia. Prof Morgan speculates that weight training may mimic the effect of PMR (each exertion is a brief hold, tense and release) and suggests that if you wanted to maximise this, it may be worth working the larger muscle groups. Once this is completed, he says, 'bigger muscles may be more relaxed than they otherwise would be'. Why timing is so important If you want to maximise the power of your resistance training as a sleep aid, it's worth thinking carefully about timing your sessions in a regular slot every day. Because exercise is such a powerful body-clock leader, picking a time and sticking to it is more important than when you do it. Sleep scientists have discovered that muscles contain their own circadian clocks and that exercise, along with light and food, is one of the ways our bodies orient themselves in time. Prof Morgan says, if you want better sleep, 'do exercise at a regular time and that will provide your circadian rhythm (your internal alarm clock) with a timing cue, so when you're lying in bed your body now knows it's night-time.' A study carried out by Dalian University, China, found movement can be a truly effective way of establishing healthy sleep patterns. 'Exercise can regulate the body's internal rhythms to a certain extent, making it possible to become a non-drug intervention for preventing and treating circadian rhythm disorders.'
Yahoo
2 days ago
- General
- Yahoo
Cancer warning as two common symptoms that strike at night could be early indicators
Two symptoms that commonly flare up at night may be the harbingers of a potentially lethal condition. Struggling with these nocturnal disturbances could hint at cancer. With over 200 unique types, cancer can present itself in various forms within the human body. While certain symptoms are tied to specific locations, SurreyLive points out that some broader warning signs could easily slip under the radar, particularly those manifesting at night. Cancer Research UK experts note that experiencing intense night sweats or persistent insomnia could both point towards cancer. READ MORE: State pensioners warned they can no longer claim these 6 benefits READ MORE: Two 'common' early symptoms of dementia that are not memory loss It's essential to remember, these symptoms aren't exclusive indicators of the disease, as they can arise from many other ailments too. However, if you notice sudden sleep disruptions or exaggerated sweating at night – which isn't typical for you – it might be wise to consult a doctor. Cancer Research UK emphasises: "It's important to be aware of what is normal for you and speak to your doctor if you notice any unusual changes or something that won't go away. This can help to diagnose cancer at an early stage, when treatment is more likely to be successful.", reports the Mirror. Night sweats. Night sweats can be chalked up to a variety of factors, from the temperature of your room to the climate or even sharing your bed. But Cancer Research UK is sounding the alarm on "very heavy, drenching night sweats" and unexplained fevers, warning that these symptoms could signal something as serious as lymphoma. The NHS is also flagging up that if you're waking up to sheets soaked through with sweat, it's time to book an appointment with your GP. They explain: "Night sweats are when you sweat so much that your night clothes and bedding are soaking wet, even though where you're sleeping is cool." It's worth noting that certain cancers are often linked with causing night sweats, including:. Insomnia isn't just tossing and turning; it's a prevalent issue that affects roughly one in three people at some point, triggered by stress, anxiety, health complications or injuries. Cancer Research UK is highlighting that persistent insomnia might not just be about counting sheep – it could be a symptom of cancer, arising from pain, illness related to the cancer, treatment side effects, or the emotional turmoil like anxiety, stress, or depression that often comes with grappling with a cancer diagnosis. The charity points out: "If you often have insomnia, it can interfere with everyday life. You may feel very tired and have low energy. "You might also have poor concentration, and irritability, and may feel you cannot cope." Other general signs that could hint at cancer include:. Should you notice any of these unexplained symptoms, it's recommended to seek advice from a doctor.
Yahoo
2 days ago
- General
- Yahoo
Cancer warning as two common symptoms that strike at night could be early indicators
Two symptoms that commonly flare up at night may be the harbingers of a potentially lethal condition. Struggling with these nocturnal disturbances could hint at cancer. With over 200 unique types, cancer can present itself in various forms within the human body. While certain symptoms are tied to specific locations, SurreyLive points out that some broader warning signs could easily slip under the radar, particularly those manifesting at night. Cancer Research UK experts note that experiencing intense night sweats or persistent insomnia could both point towards cancer. READ MORE: State pensioners warned they can no longer claim these 6 benefits READ MORE: Two 'common' early symptoms of dementia that are not memory loss It's essential to remember, these symptoms aren't exclusive indicators of the disease, as they can arise from many other ailments too. However, if you notice sudden sleep disruptions or exaggerated sweating at night – which isn't typical for you – it might be wise to consult a doctor. Cancer Research UK emphasises: "It's important to be aware of what is normal for you and speak to your doctor if you notice any unusual changes or something that won't go away. This can help to diagnose cancer at an early stage, when treatment is more likely to be successful.", reports the Mirror. Night sweats. Night sweats can be chalked up to a variety of factors, from the temperature of your room to the climate or even sharing your bed. But Cancer Research UK is sounding the alarm on "very heavy, drenching night sweats" and unexplained fevers, warning that these symptoms could signal something as serious as lymphoma. The NHS is also flagging up that if you're waking up to sheets soaked through with sweat, it's time to book an appointment with your GP. They explain: "Night sweats are when you sweat so much that your night clothes and bedding are soaking wet, even though where you're sleeping is cool." It's worth noting that certain cancers are often linked with causing night sweats, including:. Insomnia isn't just tossing and turning; it's a prevalent issue that affects roughly one in three people at some point, triggered by stress, anxiety, health complications or injuries. Cancer Research UK is highlighting that persistent insomnia might not just be about counting sheep – it could be a symptom of cancer, arising from pain, illness related to the cancer, treatment side effects, or the emotional turmoil like anxiety, stress, or depression that often comes with grappling with a cancer diagnosis. The charity points out: "If you often have insomnia, it can interfere with everyday life. You may feel very tired and have low energy. "You might also have poor concentration, and irritability, and may feel you cannot cope." Other general signs that could hint at cancer include:. Should you notice any of these unexplained symptoms, it's recommended to seek advice from a doctor.
Yahoo
2 days ago
- General
- Yahoo
'Junk Sleep' Could Have A Huge Impact On How You Feel — Here's What You Should Know
Your alarm just went off. Ugh. Still tired, you groan and press 'snooze' a couple more times before eventually forcing yourself out of bed. After doing the math, you realize you technically slept enough hours (even though you could definitely sleep more). Maybe you've even been trying to go to bed earlier and feel frustrated you aren't reaping the benefits yet. What gives? One potential reason: Your sleep hasn't been as solid as you think. It's been 'junk sleep,' aka not long enough or high-quality enough to nourish your brain and body. For example, maybe you slept a full eight hours, but it wasn't deep, or you kept waking up throughout the night. The term 'junk sleep' has over 36 million views on TikTok, but if you haven't heard of it before, how can you know you're dealing with it, what causes it and how can you beat it? For many of us, waking up feeling tired is a given. It makes sense we need a few minutes (and a few cups of coffee) to fully get going. But at what point is inadequate sleep to blame — and a problem we need to address? You wonder if you even slept and if you'll be able to function. If you've ever woken up and questioned if you actually fell asleep, you know what we're talking about here. 'You might wake up and feel like you didn't even sleep,' said Kristen Casey, a licensed clinical psychologist and insomnia specialist. 'You wake up feeling unrested, groggy or irritable. This type of sleep doesn't help us restore our bodily functions and causes difficulty for our functioning the next day.' In other words, it's not your run-of-the-mill desire to rest longer just because your bed feels so comfortable. You're not doing too hot emotionally, mentally or physically. On the note of functioning, you're struggling. You might feel extra anxious, depressed, forgetful, easily distracted or irritable, according to Phil Lawlor, a sleep expert at the mattress company Dormeo. Long-term, you might notice you get sick more easily, experience chronic pain, have digestive or cardiovascular issues, or feel extremely fatigued. Additionally, you may notice changes in your eating patterns. 'Another less-known symptom is that you may eat more than usual,' added Nicole Eichelberger, a certified sleep expert specializing in insomnia and a consultant at is because sleep deprivation — even one night of it — increases levels of ghrelin, the 'hunger hormone.' You don't really believe in the importance of sleep and sleep hygiene. Casey loves helping people look at how they think about sleep, since 'our thoughts can impact how we feel, behave, and experience the world, including the sleep world,' she said. 'For example, if you believe sleep isn't important, you might not prioritize your sleep routine or care about waking up at the same time each day.' This perspective doesn't have to be an explicit 'I hate sleep and sleep doesn't matter,' either. It can look more subtle or entail 'revenge bedtime procrastination,' for example, which is putting off sleep on purpose because you want more leisure time. (Understandable, but unhelpful!) As a result, Casey added, you may not practice solid sleep hygiene, such as adding a restful buffer before bed. Many factors can contribute to junk sleep, some of which are more in our control than others. Here's what to know and what you can do: Environmental Factors Casey listed various noises that could keep you from sleeping deeply throughout the night, such as children waking up, pets, traffic, your partner snoring or your roommate watching television. Other environmental factors are ones we feel, she said, such as being too hot or too cold, sleeping on an uncomfortable mattress, physical pain, sickness and too much light. The 'feeling' aspects extend to our emotions, too. 'When people are anxious or depressed, they often experience difficulty sleeping,' Eichelberger added. 'This can be caused by a number of factors, including poor self-esteem, guilt, anger or a general sense of hopelessness.' (After all, if emotions weren't a contributor, would Taylor Swift's album 'Midnights' even exist?) The fix: Adjust what you can. Examples could be buying a soft mattress topper, turning up the air conditioning, installing blackout curtains, taking Tums to settle acid reflux, making sure you eat enough so you don't wake up hungry, wearing earplugs and putting stressful items — like your work laptop — in another room. Behavioral Factors These variables are more in your control, such as scrolling your phone or watching a movie late at night. According to The Sleep Foundation, it's best to put your phone away an hour before bed. 'Although scrolling social media or watching television gives you something to do, your brain is responding to the stimuli, regardless of if you're aware of it or not,' Casey said. 'This can cause difficulty falling or staying asleep, in addition to experiencing unrestful sleep.' Lawlor explained how that works: 'Phones disrupt your sleep cycle, because the bright blue light emitted from LED screens on electronic devices is a sleep disruptor that fools your brain into thinking that it's still daytime, so you won't feel sleepy when it's time to shut your eyes,' he said. Additionally, substances — such as alcohol, in particular — aren't a great idea, either, according to Casey. The Sleep Foundation said alcohol can decrease sleep quality between 9 and over 39%, depending on how heavily you drink. Alcohol and drugs can also disrupt your sleep by leading to nightmares. The fix: For behavioral causes, we're looking at some of the same solutions. What are some not-so-great things you're doing before bed, and what is a better, doable option? Maybe that means drinking decaf coffee, reading in between catching up on a show and sleeping, taking a warm bath or using the bathroom before settling in the sheets. If you are going to use your phone in bed, Lawlor encouraged putting it on night mode. He said it reduces blue light emissions and turns the brightness down. While not using your phone at all is a better option, this is the next-best thing. For an iPhone, click Settings > Display & Brightness > Night Shift. For an Android, click Settings > Display > Turn the dark theme on or off. Still feeling rough in the morning? You may want to talk to a professional. 'As always, remember to reach out to your doctor if you believe you are experiencing a sleep disorder or insomnia,' Casey said. While there is some we can do to address all of this, we can't cure it all. 'Some of these we may not have control over, so be patient with yourself,' Casey added. Validate your frustrations and do what you can — without judgment — to help yourself sleep. While sleep struggles can make you feel hopeless, you're not completely out of luck. 7 Habits That Will Drastically Improve Your Energy Levels Want Better-Quality Sleep? Avoid Doing These 14 Things. How To Change Your Default Sleeping Position To A New One
Daily Mail
3 days ago
- Health
- Daily Mail
I took a gummy and almost died... then I was transported to a heavenly feast with divine beings
Dallas native Madison Baker, 30, has struggled with insomnia since 2017. Despite trying prescriptions, over-the-counter remedies, and sleep specialists, nothing worked long-term. In late 2022, Baker's mother introduced her to gummies made with Delta-8 THC, a cannabis compound that produces a mild high. Your browser does not support iframes.
