Latest news with #sleeplessness
The Guardian
03-08-2025
- General
- The Guardian
A poem by David Brooks: ‘Counting sheep is difficult for me – I try to give each one a face and personality'
I count to try to get myself to sleep the numbers backward from one hundred as someone told me was the way with sheep ninety-eight, ninety-seven, ninety-six…then if I reach zero, still backwardly begin to count forward againminus one, minus two, minus three … each exhalation a ewe or wether stepping from the exit planks, each one a whisper of breath across my tongue In a month, as I calculate, I'll unload three thousand or so, in a year at least thirty, and in two my ghost shipment could at last be free but something always happens the numbers oscillate exits turn into boarding ramps the ships always depart for the sweltering days at the Equatorial, dry heat over the Gulf the acrid water washing the baking deck the sea-mad crew, the dying lambs the bodies sinking in the fleece-white wake On a good night I'll count almost none or lose track after forty or so, my thoughts straying, or one or another of them wandering off to watch the kelp in the tide-flow On a bad night I'll count four or five hundred and get no sleep at all I'm a longtime insomniac. Almost nightly I 'count sheep', though it's more a case of counting breaths, as the poem suggests. Counting sheep is difficult for me. I live with rescued sheep and to me each sheep's a face, a personality. I've tried to give each sheep I count a face and personality, but that's exhausting. I can't get beyond a dozen or so. The repetition of faces I know becomes too distracting. Then there's the matter of point-of-view. To count sheep effectively they must pass a set point individually – follow a path single-file, say, or go one-by-one up or down a ramp. In the poem I've chosen the latter. I abhor live export; I want to save sheep from it. The ramp my sheep come down is an exit-ramp, before their ship departs. In effect I'm stealing sheep, each one an escapee. But it isn't so easy. The sheep are trapped. Save one from export and you condemn him/her to slaughter anyway. At least with live export there's a cruise first, though of course – again – it's hardly like that. The voyage is a horror worse than any the Ancient Mariner experienced. And live export's just an example. Count sheep any which way and you realise you're both in an awful bind, trapped in the messy guts of the human mind. The ships depart regardless. Exits become boarding-ramps. Numbers seem to progress but in fact move backward. All these things are in the poem one way or another. The exhaustion and frustration (insomnia) of animal advocacy, the hopes dashed repeatedly. The way you must keep going, day after day, night after night. But also ('kelp in the wave-wash') the glimmers of hope, of how things might be. Australian Poetry Month runs throughout August and includes festivals, events, workshops and a commissioned poem of the day brought to you by Red Room Poetry. Find out more here
Daily Mail
31-07-2025
- Health
- Daily Mail
I'm a doctor who works night shifts - this is my go-to sleep hack which ALWAYS works within minutes
If you're victim to sleepless nights, you could be in luck—an NHS doctor has shared his top tip to nod off, fast. According to Dr Arthur Joustra, an paediatrics trainee, taking control of your thoughts by visualising random objects and words can help calm and soothe your anxious mind. It does this by triggering the parasympathetic nervous system, letting it take over from a stressful state of fight or flight. In a TikTok video that has so far been viewed more than 176,500 times, he urged people to try the sleep hack, officially known as 'cognitive shuffling'. Dr Joustra said: 'This is how I've learned to get to sleep in a matter of minutes as a doctor who does loads of night shifts and is chronically sleep deprived. 'Essentially the way it works is it distracts your brain. It is letting your brain know that it is safe to go to sleep. 'It is getting it away from that anxious state of fight or flight that makes your thoughts race around your head and keeps you up literally all night worrying about things. 'To do cognitive shuffling, all you have to do is think of a completely random word and then visualise a thing that that word represents. 'From there, think of a second word and then a third word and a fourth that are all completely unrelated. 'The aim here is to give random thoughts to your brain to stop it from being anxious and allowing it to get off to sleep. 'An easier way that I find is to try and visualise a word that starts with the letter of the last word. 'So if we start with elephant that ends in 't', so we go to tree and that ends in 'e' so we go to engine and so on. 'Keep going until you fall asleep. It will take you a matter of minutes and I promise you it will surprise you just how easy this technique is to do and just how well it works.' This technique has been touted on social media for years, but the method was first developed by Professor Luc P. Beaudoin, a cognitive scientists from Canada. According to the expert, research suggests that when we fall asleep, our minds are often busied with images and distinct thoughts or worries. The goal of this technique is to help the mind mimic this process, but steer clear of thoughts that could induce anxiety. 'These images don't create a clear story line and help your brain disengage from problem solving or worry loops,' Prof Beaudoin told The New York Times. More than five million people in the UK are thought to suffer from chronic insomnia, which is defined as struggling to fall or stay asleep at least three nights a week for more than three months. Poor sleep has been linked to a number of health problems including cancer, stroke and infertility. Experts have long advised that waking up during the night does not necessarily mean you have insomnia. But, sleep deprivation can still take its toll from irritability and trouble focusing in the short term, to an increased risk of obesity, heart disease and diabetes over time.
The Independent
01-07-2025
- Health
- The Independent
What really happens to your body when you are too hot to sleep, according to science
A sleepless summer night is its own special kind of torture. The light, bright evenings and early mornings you craved in the winter suddenly exist only to taunt you. That's before you mention the heat, causing you to toss and turn until your sheets resemble a stick of chewed Wrigley's as you incessantly turn the pillow over, desperate to find a cool spot. And it's not just the heat either, light from longer days can also affect our ability to sleep. American clinical psychologist Dr Michael Breus describes the summer mood as 'reverse SAD [ seasonal affective disorder ]'. Our circadian rhythms are regulated by a part of the brain called the suprachiasmatic nucleus, or SCN, located at the intersection of our optic nerves: light and darkness signal the processes that wake us up and make us sleepy. 'The early sunrises and late sunsets mean the body gets less of the darkness it needs to make melatonin, the hormone which promotes sleep,' says Dr Breus. This is not a warning to keep out of the fresh air – which in itself is important for sleep – but might be one of the reasons it can be hard to drop off after a day out in the sun. The good news is that our bodies are wired to need less sleep in summer, according to research from a German study published last year. According to their findings, participants experienced seasonal variations in REM sleep, directly linked to our circadian rhythm, sleeping an hour longer in December than in June. Our REM sleep – the most 'active' period during which we dream – was also shown to be 30 minutes longer in the winter than during the summer. However, as anyone who has missed even one night's sleep knows, the struggle of that next day where you seek out carbs and the smallest technology hitch becomes a weepy disaster. 'Our body clock was set 20,000 years ago, and nothing here has really changed,' says Dr Sophie Bostock, a sleep scientist and behavioural psychologist. 'Our brains evolved to see sleep loss as a warning sign, so we tend to respond to short sleep by going into high alert. 'As the brain channels its energy towards self-defence, we divert resources away from the more rational parts of our decision-making machinery. We get more impulsive, make bad decisions and have less control over our emotions.' We now know that sleep and mental health are inextricably linked, says Dr Bostock. 'Poor sleepers are at more than twice the risk of future anxiety and depression than good sleepers.' Various studies have also shown how longer-term sleeplessness raises our risk of physical conditions including obesity, type 2 diabetes and heart problems. Research shows that losing just one hour of sleep can lead to eating approximately 200 more calories the next day. Exercise is affected too with levels of endurance dipping as well as cognitive abilities with concentration levels challenged. There are two optimal nap durations. A quick 20-minute snooze that energises you without post-nap grogginess, or a nap lasting 90 minutes, which is the length of a full sleep cycle and has also restorative benefits Dr Michael Breus, clinical psychologist As the body begins secreting the sleep-promoting hormone around 9pm, light exposure can moderate your circadian rhythm a little bit, but to function at an optimal level requires consistent sleep and waking. Disruption of even just an hour can knock your sleep out of whack – with a cumulative effect seriously damaging health and wellbeing. All of which doesn't bode well when you are facing a summer sleep drought. So how to survive it? Learn from the hot and light countries Nordic countries go for weeks in the summer without seeing the dark. 'Many Norwegians create darkness themselves – with eye masks, covered window glass, and blackout curtains,' says Norwegian sleep writer, Terra Lynn. 'By simulating darkness, we can prompt these natural processes. Many Norwegians also make an effort to stay on a consistent sleep schedule despite the constant light during the summer months – especially waking up at, or close to, the same time every day.' Note also the Scandinavian sleep method of sleeping with separate duvets, keeping you apart from your sweaty partner. The Australians also have long experience of sweltering summers. According to the website Healthy WA, it can help to apply cold compresses to your armpits, wrists and groin. The site also recommends putting a tray full of ice cubes in front of a fan in your bedroom. Follow your usual 'sleep hygiene' rules These include consistent bedtimes and wake times, a dark (use a silk sleep mask which will cool as well as darken the eyes) and quiet room, and no coffee after lunchtime. And while that glass of rose in the garden is tempting, and may even help you to drop off, do try not to overindulge. ' Alcohol worsens your quality of sleep,' says Dr Bostock. 'It affects your circadian rhythm, and blocks REM sleep, and will make it more likely you'll wake up during the night as your body metabolises the booze.' …But do keep drinking lots of other fluids 'Dehydration interferes with sleep because it messes up vasopressin – the hormone which manages fluid levels in the body,' says Dr Bostock. 'It's hard to recommend an ideal fluid intake, because it varies from person to person,' but she suggests stopping 'an hour before bed, unless you want to be up and down to the loo all night.' The NHS Eatwell Guide recommends that people should aim to drink six to eight cups or glasses of fluid a day. Water, low-fat milk and sugar-free drinks, including tea and coffee, all count. Embrace the siesta Unless you suffer from chronic insomnia – in which case naps are generally not a good idea – taking a short siesta can help with daytime tiredness. 'There are two optimal nap durations,' says Dr Breus. 'A quick 20-minute snooze that energises you without post-nap grogginess, or a nap lasting 90 minutes, which is the length of a full sleep cycle and has also restorative benefits.' The ideal time for a nap is approximately seven hours after you wake for the day, and fewer than six hours before bed. Master the ideal room temperature This is the same all year round: between 16 to 19C. 'On sunny days, keep the temperature down by leaving your bedroom curtains closed during the day. If you are lucky enough to have an air-conditioning unit or top-notch fan, keep the window closed at night to keep the humid air out. It's hard to recommend an ideal fluid intake, because it varies from person to person. Try to stop an hour before bed, unless you want to be up and down to the loo all night Dr Sophie Bostock 'Otherwise,' Dr Bostock explains, 'keep your window open. Even basic fans are a good idea because they help the air to circulate. This prevents the build-up of carbon dioxide – also bad for sleep.' Stick to this pre-bed routine Dr Bostock also recommends a warm bath or shower in the late evening. 'It's relaxing, and also increases heat flow to your hands and feet, which cools the internal temperature,' she says. 'Cold showers aren't a great idea, because the shock induces the production of cortisol, which can keep you awake.' Stick with natural fabrics in your bedding and nightwear: these 'wick away sweat', says Dr Bostock. What about sleeping naked, or without covers at all? 'The jury's out,' she says. 'Many people find they need the 'calming' effect of touch, and having covers on their body.' The worst thing you can do is try Take the heat out of the situation by using a method called CBT-I – or cognitive behavioural therapy for insomnia. This method teaches you the tricks to avoid getting anxious about not sleeping yet again and turning your bedroom into a battleground. 'If you are having a bad night, do your very best not to panic, or 'catastrophise',' says Bostock. 'Tell yourself you are not a bad sleeper, you are merely having a bad night. 'And it's true: if you don't sleep, the world won't explode. Tomorrow night, you will probably sleep. By taking the stress out of the situation you may feel so relaxed, that you might even drop off.' Just in time to see that new, lovely, summer dawn.
Health Line
19-05-2025
- Health
- Health Line
What You Should Know About Difficulty Sleeping
Irregular sleeping could be a sign of a sleep disorder or an underlying medical condition requiring treatment. If home remedies don't help you get to sleep, consider seeing a sleep specialist. Sleep difficulty is when you have trouble sleeping at night. It may be hard for you to fall asleep, or you may wake up several times throughout the night. Sleep difficulty may affect your physical and mental health. Lack of sleep may also cause you to have frequent headaches or trouble concentrating. Most people experience difficulty sleeping at some point in their lives. Some people may feel refreshed after only 6 or 7 hours of sleep. However, most adults need about 8 hours of sleep every night to feel rested. What causes sleeping difficulties in adults? There are many possible reasons for sleeplessness, including your sleeping habits, lifestyle choices, and medical conditions. Some causes are minor and may improve with self-care, while others may require you to seek medical attention. Causes of sleeplessness may include: aging too much stimulation before bedtime (such as watching television, playing video games, or exercising) consuming too much caffeine noise disturbances an uncomfortable bedroom, feeling excited sleeping too much during the day lack of exposure to sunlight frequent urination physical pain jet lag some prescription medications For many people, stress, worry, depression, or work schedules may also affect their sleep. For others, sleep issues are due to a sleep disorder. These can include: What causes sleeping difficulties in infants? Sleeplessness may also occur in infants. It's normal for newborns to wake up several times throughout the night. However, between the ages of 3 and 6 months, babies need fewer night feeds and may sleep for 5 to 8 hours. If an older infant is showing signs of sleeplessness, it may be a sign that they're teething, sick, hungry, or bothered by gas or digestive problems. How are sleeping disorders diagnosed? See a doctor if your sleeping difficulties are ongoing and affecting your quality of life. They'll try to find the underlying cause of your sleeplessness by conducting a physical examination and asking questions about your sleep patterns. You can connect to a physician in your area using the Healthline FindCare tool. During your appointment, be sure to tell your doctor about any prescription medications, over-the-counter products, and herbal supplements you take. Some medications and supplements cause overstimulation and can disrupt your sleep if taken too close to bedtime. Also mention if you're experiencing other problems, such as depression, anxiety, or chronic pain. These factors may also affect your ability to sleep. To determine the cause of sleeplessness, your doctor may recommend that you keep a sleep diary. Record your entire day's activities and sleep habits. For example: the time you went to bed the time you woke up the amount of food and the drinks you consumed your mood any medications you took your activity level your quality of sleep Keeping a sleep record helps your doctor pinpoint habits that may trigger sleep issues. If your doctor suspects you have sleep apnea, restless legs syndrome, or another sleep disorder, they may schedule a sleep study test. For this test, you'll spend the night in a hospital or sleep center. A sleep specialist will observe you throughout the night. They may monitor your: blood pressure, heart rate, breathing, oxygen level, brain waves What are the treatment options for difficulty sleeping? Lifestyle changes Treatment for sleeplessness depends on its cause. In some cases, at-home remedies or simple lifestyle changes can improve the quality of your sleep. You may want to avoid caffeine and alcohol for at least a few hours before bed. Limit any daytime napping to 30 minutes or none at all if possible. Keep your bedroom dark and cool. Avoid stimulating activities before bedtime. Allow 7 to 8 hours for sleep each night. Listen to soothing music. Take a hot bath before bedtime. Keep a regular sleep schedule. Sleeping aids You may also purchase some sleep aids without a prescription. However, sleep aids can cause daytime drowsiness if you don't get a full 7 or 8 hours of sleep. Also, don't use these products on a daily basis, as it may lead to dependency. Remember to always read the directions closely and take the medication as directed. Treating the underlying condition If a medical condition or sleep disorder is causing your problems, you'll need treatment for the underlying condition. For example, if your sleep is affected by anxiety disorder or depression, your doctor may prescribe an anti-anxiety or antidepressant medication to help you cope with worry, stress, and feelings of hopelessness.
Daily Mail
12-05-2025
- Health
- Daily Mail
I feel like swarms of ants are crawling all over my leg when I try to sleep. What's happening to me? DR MARTIN SCURR has the troubling answer
When I try to sleep my lower left leg feels as though swarms of ants are crawling all over it, then my toes seem to go solid! My right leg is perfectly normal. A friend suggested it was restless legs syndrome, but I don't feel the need to move my leg. Despite three visits to doctors, they can offer no solution. At 90 this sleeplessness is a problem.
