Month: August 2021

Everyone earns for a good sleep. After an arduous process, like hard labor, long travel, hours of talking, strenuous thinking, emotional trauma and so on getting a good night rest is what you want. But unfortunately, sleep is not an easy visitor. You twist and turn in the bed praying for that sweet oblivion from the real world. But the more you try for it, the more elusive it seems.  When hours pass by, without any sign of sleep coming your way, you start thinking: Do I have insomnia?

Insomnia, also known as sleeplessness, is a sleeping disorder in which a person has trouble sleeping. It is characterized by the difficulty in falling asleep or staying in the sleeping state long enough even when someone has the chance to do so. People with insomnia describe a general dissatisfaction with their sleep quality.  Insomnia can last for a short spell of a single night to a few days, to long ones lasting over a month.

Who Experiences Sleeplessness?

It is estimated that 10 to 30 percent of adults have insomnia and up to 50 percent of people experience it at least once a year. Old people are more vulnerable than young, and women are more vulnerable than men towards insomnia. Insomnia can affect those light sleepers and deep sleepers alike.

Due to occupational problems and other factors disrupting the circadian rhythm, some people are more likely to experience insomnia. They include:

Drug Users

Some narcotics and hallucinogens have proven to reduce sleep. Those who frequently use these are prone to insomnia than others who don’t.

Students

Sleeplessness in students is usually attributed to anxiety and stress due to imminent exams and high expectations.

Travelers

Those who travel through different time zones experience sleeping difficulties. Usually, they become normal once they overcome jet-lag. But frequent travelers have trouble getting consistent sleep.

Pregnant Women

Due to hormonal changes in pregnancy, many women experience insomnia. Some medicines taken during pregnancy can also be the reason for sleeplessness.

People Who Work in Shifts

Shift workers constantly have to change their sleep timing. This uneven sleep practice cause difficulty in sleeping or disturbed sleep.

Elderly

It is proven that people above the age of 65 experience trouble getting to sleep.

Menopausal Women

Like pregnant women, menopausal women also undergo hormonal changes that can negatively affect their sleep.

People With Mental Health Disorders

Those who are diagnosed with depression, anxiety, schizophrenia and other mental disorders experience sleeplessness.

What Are the Problems Caused by Insomnia?

The disturbance in sleep pattern can have very far-reaching physical and mental effects. Insomnia patients typically experience low energy level and day time sleepiness. They become very irritable and gets easily provoked. They also experience trouble focussing and learning. It also affects their mood and they seem depressed most of the time. Insomnia patients become more accident prone as they have trouble focussing. It can lead to motor vehicle accidents, industrial accidents and so on.

Psychological Problems

A major cause of insomnia is psychological problems. Stress, depression, anxiety, fear, emotional or mental tension can reduce sleep. Mental disorders such as bipolar disorder, clinical depression, generalized anxiety disorder, post-traumatic stress disorder, schizophrenia, obsessive-compulsive disorder, dementia, and ADHD can also cause insomnia.

Physical Ailments

Pain and diseases can disturb a person’s sleep. Pain due to injury hyperthyroidism, heart failure, hyperthyroidism, heartburn, restless leg syndrome, and so on can cause insomnia. Some people experience sleeplessness at the time of menopause.

Neurological Disorders

Certain neurological disorders, brain lesions, or a history of traumatic brain injury can cause insomnia.

Use of Alcohol and Psychoactive Drugs

Insomnia be caused in some people due to the use of substances like caffeine, cocaine, amphetamines, methylphenidate, aripiprazole, MDMA, modafinil, nicotine,  certain medications, or excessive alcohol intake.

Frequent Change in Routine

Disturbances of the circadian rhythm, due to jet lag and working in shifts can cause an inability to sleep some times.

What are the different types of insomnia?

Transient Insomnia

When sleeplessness lasts for a short period, typically less than a week, it is classified as transient insomnia. It can be due to simple reasons like change in sleep pattern like going to bed late, or due to changes in the sleep environment. However, it can also be due to severe depression, or by stress.

Acute Insomnia

When sleeplessness lasts longer, at least for the period of a month it is termed Acute Insomnia. Patients experience inadequate or disturbed sleep and hence affects the quality of sleep.

Chronic Insomnia

In this syndrome, insomnia lasts longer than a month. It can be caused due to different physical and mental disorders. People with high levels of stress hormones or shifts in the levels of cytokines are more prone than others to have chronic insomnia. Chronic insomnia can cause double vision, muscular weariness and hallucinations.

Signs and Symptoms of Insomnia

There are many signs that point towards insomnia. They include

Difficulty for Sleep Onset

The first symptom is difficulty falling asleep. If you cannot find a comfortable sleeping position and you twist and turn in the bed, you can have sleeplessness.

Disturbed Sleep

If you wake up intermittently during the night and find it difficult to go back to sleep again, it can be due to insomnia.

Inability to Focus

Those who did not get sufficient sleep usually find it difficult to focus on anything. They find concentrating on daily tasks difficult. In the long term, it can affect their memory.

Low Energy Level

If you experience low energy level and sleepiness during the daytime, it can be due to insomnia. Due to this you become more irritability and may experience depression or anxiety

How to Diagnose Insomnia?

The scale in which insomnia is widely measured is the Athens insomnia scale. The scale measures sleep patter considering eight different parameters related to sleep. The results are tabulated and an overall score is given which represents the sleep quality of the diagnosed patient.

Diagnosis should be done only by a qualified professional of any sleep disorder so the appropriate measures can be taken. The patient’s past medical history and a thorough physical examination need to be done so as to eliminate other medical conditions that could be the cause of insomnia.

After the test, when all other conditions are ruled out, a study is done on the sleep history of the patient. The comprehensive sleep history taken should include sleep habits, medications taken by the patient including prescribed and unprescribed.   The data will also include the quantities of alcohol consumption, nicotine and caffeine intake and so on.  Though the medical conditions are ruled out, the sleep history will take into consideration the recent diseases, injuries or illnesses. The sleeping environment which includes the bedroom, the type of bed, noise at night is also looked into.

How to Keep a Record of the Sleep Pattern?

A very beneficial method to tackle insomnia is to keep a record of the sleep pattern. For this, sleep specialists recommend keeping a sleep diary. The diary should include the precise time of going to bed, hours of total sleep time, time taken to fall asleep, number of intermittent awakenings, a history of use of medications both to induce sleep and for curing any other illness. The diary should also mark the time of awakening, and overall opinion of the patient about the quality of sleep.

The sleep pattern can also be recorded by using instruments like Actigraph. This is a non-invasive device that measures movement. The unit is usually in a wrist-watch-like package worn on the wrist. The movements of the actigraph unit undergoes are continually recorded.

Once a comprehensive idea of the sleep pattern is achieved, it is possible to critically analyze and find effective methods to curb the problem. In some cases, simple practices of keeping sleep hygiene will reduce insomnia. But in some others, right medication will have to be taken under the instruction of a medical practitioner.

Other Methods

 In some cases, patients may need to do another test to determine insomnia. They would have to do an overnight sleep study to. During the sleep, they will be connected to some devices to measure the quality of sleep including a polysomnogram and the multiple sleep latency test. Specialists in sleep medicine will consider 81 major sleep disorder diagnostic categories and arrive at conclusions. This helps the expert to avoid misdiagnosing the problem.

For instance, patients with some disorders, including delayed sleep phase disorder, are often misdiagnosed with primary insomnia. In the case when a person has trouble on the onset of sleep and they are able to get undisturbed sleep once they start sleeping, the person may not be an insomniac. It can be trouble in the circadian rhythm.

Insomnia can be a side-effect

In many cases, insomnia is co-morbid with some diseases. It can also be due to side-effects from medications, or a psychological problem. It is estimated that almost half of all diagnosed insomnia is related to psychiatric disorders. 

In some cases, insomnia predates many psychiatric problems like depression.  In fact, it is possible that insomnia represents a significant risk for the development of a subsequent psychiatric disorder. Recent studies prove that 60 % and 80% of people with depression suffer from the problem. Some medical experts are of the opinion that this can be due to treatment used for depression.

How to Prevent Insomnia?

Preventive measures can be taken for insomnia once the type is identified. It can include medication, cognitive behavioral therapy, and lifestyle changes. The basic idea of lifestyle changes is to create a routine. Going to sleep and waking up at the same time each day can create a steady pattern which may help to prevent insomnia.

Watch What You Take In

Some food items can affect the sleep cycle.  If you can’t sleep, try avoiding the following items:

Alcohol

Some people believe that alcohol is a sedative and hence can be used to induce sleep. But in actuality, overconsumption of alcohol can cause disturbed sleep and will reduce sleep quality. The result is that you wake up feeling drowsy.

Nicotine

Smoking cigarettes or tobacco products can have a negative effect on your sleep, especially if used close to bedtime. As nicotine is a stimulant, it can make it hard to fall asleep and to sleep well through the night. Smoking can induce insomnia and damage to your health. If you smoke, it is time to quit.

Caffeine

Everyone is aware that caffeine is a stimulant. Many people use caffeine to kick start their day.  Caffeine can be used in moderate amounts, but excessive use can cause insomnia. A survey conducted by the National Sleep Foundation in 2005 found out that people who drank four or more than four cups of caffeinated drinks a day were more likely than those who drank zero to one cup daily to experience at least one symptom of insomnia at least a few nights each week. Another problem with caffeine is that it will stay in the body for up to eight hours. It is hence better to not consume food or drinks with caffeine before going to bed.

Heavy Meals

Most people due to their tight schedules in the morning prefer to take a proper meal at dinner. The bad news to those is that a heavy meal close to bedtime can disrupt the sleep. If you are planning to have a large meal take it at least 3 hours before going to bed.

Changing the Lifestyle

By adopting some healthy lifestyle practices you can avoid insomnia. They are:

Regular Exercise

A sedentary lifestyle is one of the reasons for insomnia. While exercising body releases chemicals called Endorphins. They create a feeling of wellbeing and reduces pain. It also acts against depression. However, vigorous exercise should be avoided as it can negatively affect the sleep.

Listening to Relaxing Music

Music is good medicine to calm your nerves. Those having difficulty sleeping due to anxiety can listen to soothing music which will help them to sleep:

Avoiding Distractions

Take care to create a calm atmosphere for sleeping. Keep the bedroom suitable to rest by making it dark and cool. Completely avoid any distractions like mobile phones, clocks,  and television.

Avoid Morning Naps

It can be difficult to get to sleep if you took a nap in the morning. If you experience insomnia avoid siesta.

Stick to a Routine

Make sure to go to bed at the same time every day. Avoid late night parties as it can affect your routine. Once your brain gets used to the time you go to bed, you will naturally feel sleepy at that time.

Try Relaxing Activities Before Sleeping

Learn some breathing exercises and practice it before going to bed.

Don’t Push It

If you are not feeling sleepy, get up and start reading a book. Trying very hard to sleep will actually reduce the chances of falling asleep

Haven’t you felt a sudden involuntary jolt when you are just falling asleep? Have you ever wondered what causes these sudden muscle contractions which wake you up from sleep?What you experience is called a Hypnic jerk, which scientists also refer to as hypnagogic jerks or more commonly as “sleep starts”. These involuntary muscle contractions are experienced by most while they are falling asleep.

The interesting fact is that hypnic jerks occur only when we transition from wakeful state to sleep state. They can go unnoticed if they are mild and doesn’t wake us up. Mostly they fail to get registered in our memory if they do not affect the sleep. But when hypnagogic jerks become hard they disrupt sleep and some people find it hard to go back to sleep again.

Who Experiences This?

Almost everyone has experienced this curious phenomenon at least once in their lives. It is estimated that 60 to 70 percent of the people feel this sleep jerks regularly.

Men and women equally experience hypnic jerks but adults are more prone to sleep starts than children and babies. Mostly it is explained as the result of more stress, intake of nicotine and alcohol and so on.

Why Does Hypnic Jerk Occur?

Researchers are not able to give an exact reason behind Hypnic jerks. Still, there are many valid theories about it.

A very interesting hypothesis about hypnic jerks is that they are natural process during the transition from wakefulness to the sleep state. It argues that it is caused when the neurons misfire during the change of state.

The second popular theory approaches the problem from an evolutionary standpoint. It explains that sleep starts are an ancient primate reflex to the relaxation of muscles during the onset of sleep. As primates were tree dwellers, this relaxation of muscles can cause falling off the tree.  The self-protection system in the brain essentially misinterprets the relaxation thus and tries to protect us by jerking us awake.

Scientists categorize the sleep starts as myoclonic jerks. These are mysterious and involuntary muscle twitches affecting the body. Hiccups are a kind of myoclonic jerk specifically affecting the diaphragm.

What Are the Symptoms?

It is difficult to classify hypnagogic jerks as a disorder. They are a natural phenomenon and very common. Because of that, the symptoms of this condition are not signs of a problem.

The normal signs of a hypnic jerk include:

• A sudden jerk or jolt of a particular muscle or a muscle group
• falling sensation
• A sudden flashing sensation
• dreaming about missing a step, slipping or falling
• Increased heart rate
• heavy breathing

What Causes the Sleep Twitches?

Though a lot of researches has been conducted on this mysterious muscle spasms, science cannot put a finger into the precise reason for people experiencing it.

Researchers have ruled out hypnic jerks as the symptom of any serious illness as a completely healthy person normally feels it. Hypnic jerks seem to be a sign that the motor system can still exert some control over the body as sleep paralysis begins to take over. Rather than like a switch which turns ON and OFF, sleep and wakefulness, it is believed that we have an opposing system which goes back and forth trying to take control of the body.

Nevertheless, there are certain factors that can increase the frequency of Hypnagogic jerks

Anxiety and Stress

The two factors that play the villain in any sleep-related problem is anxiety and stress. These two have the power to keep your brain on the edge, even as your muscles try to relax as you drift off to sleep. The stressed brain sends a hazard signal to the body to jerk it awake from the relaxing state.

Physical Inactivity

Our sedentary lifestyle can cause many sleep issues. Not getting necessary activity for the body triggers restlessness and can be the reason behind hypnic twitches. Nevertheless, studies have found out that heavy workouts in the evening can also trigger the jerks. 

Intake of Stimulants

The regular and over intake of stimulants like caffeine, nicotine and some drugs can affect the sleep pattern completely. This can result in sleep twitches. Chemicals in these products may prevent your brain from reaching deep sleep and instead startle your brain awake.

Poor Sleep Hygiene

Sleep disturbances and poor sleep habits may be linked to hypnagogic jerks.

How to Treat Hypnic Jerks?

More often than not, hypnic jerks are completely normal and nothing to be concerned about. However, sometimes the jerks themselves, or the anxiety about having them, can cause a significant disruption of sleep. In such cases, you should talk to a sleep specialist about your concerns. As it is not a disease the sleep jerks cannot be completely cured. But simple and effective measures can be taken to reduce it’s frequency and get quality sleep.

Avoid Alcohol

This the primary thing for getting a good nights sleep. Many people have the miss conception that alcohol is a sedative and can help to sleep. In small quantities alcohol surely does help the onset of sleep. But it is proven that alcohol-induced sleep is a disturbed one and can easily affect the quality of sleep

Saying no to alcohol would allow you to get deep sleep and prevent the hypnic jerk as well. The problem with alcohol is that it is a stimulant as well as a depressant. It would hence affect the overall chemical balance inside the brain, which can cause sleep disorders, nightmaresandhypnic jerks.Resisting the temptation to do the old ‘bottoms up’ in the bar can surely pay off well with regard to your sleep. Isn’t it better to have an 8-hour long sleep than a 4-hour buzz and a 24-hour long hang-over?

Say No to Caffeine

It definitely feels good to kick off your day with a highly caffeinated- coffee. But once you knock down some more in the evening and the afternoon, it can affect your sleep. The lack of good sleep could easily cause a hypnic jerk.It would be better for you to if you can keep caffeine down to a minimum. Even if you have it, make sure that you do so in the morning and make sure that you avoid it past midday. This would give you the edge when fighting against the jerks

Do Light Exercises

Most sleep irregularities stem from the couch. If you want to sleep better, you have to start moving more regularly. Consider morning walks or joining the gym. It is better to push yourself in the morning as it can easily cause hypnagogic jerks if you do it too close to your bedtime. It is, in fact, one of the leading causes of the problem. Prefer heavy workouts in the morning and if only evening time suits you, go for light ones like yoga or walking. A lot of light sleepers seem to benefit from physical activity.

Learn Relaxation Techniques

It can do you reallygoodif you know some breathing exercises that relax your mind and body. If you don’t, try learning some as soon as the opportunity finds you as it can really help to fight sleep irregularities. You can also calm your nerves by listening to white noise like soothing music or chanting of a mantra. Studies have proven them to be very effective in fighting stress and anxiety. Some aromatic oils and herbs can also do the trick. Keeping such sweet smelling oils or incense where you sleep can improve the quality of sleep. This would also result in a lot less hypnic twitches if any at all.

Don’t Bring the Screen to the Bed

Create a bedtime routine for yourself which helps you fall asleep. Firstly avoid technology entirely. Remove the  TV from your bedroom, and leave your phone in the other room, and absolutely no binge-watching the Netflix. Next use your relaxation breathing technique to calm your mind. This will help you to put aside the issues at work and be ready for sleep. Your mind would quickly adjust to a stress-free environment which induces relaxation. This would easily lead to a deeper, twitch-free state of sleep which is more beneficial.

Supplements

There are a few food supplements that you could use with the prescription of a certified medical practitioner to reduce twitching through the night. Calcium, as well as magnesium, are known to relax your muscles and to prevent spasms. Magnesium facilitates proper blood flow and is used to prevent blood clots. Some believe the clots are a reason for the jerks.

Stick to a routine

Make sure to go to bed at the same time every day. Avoid late night parties as it can affect your routine. Once your brain gets used to the time you go to bed, you will naturally feel sleepy at that time. This will greatly improve sleep quality and can counteract hypnic twitches.

If you feel like the sleep starts are too frequent, you can resort to these supplements with the advice of a doctor.

Studies say we spend a collective 25 years just sleeping. That’s two decades and a half spent entirely on resting our bodies! That established it’s a no-brainer that sleep is important for us to survive. But do you know what happens to us when we sleep?

In the early 90s, there was a belief that sprung around saying that sleep was merely a passive activity that left the brain and the body dormant. But modern scientific studies debunks that myth rather hastily. The truth is, sleep is an experience in which the brain encounters a series of activities. To maintain a regular sleep schedule is hard – one has to willfully find ways to sleep earlier than used to and wake up after eight hours of blissful sleep.

To be more specific, sleep can be broken down to two different stages: rapid eye movement (REM), and non-rapid eye movement (NREM). A huge chunk of our sleep is NREM, covering about 80% in collective hours of sleep. This sleep cycle is defined by sleep spindles and delta waves—both of which are considered electrical brain patterns. This is the period where we’re considered to be in deep sleep the most. As you move into the REM stage, your eyes move rapidly despite your lids being closed. During this time, brain waves closely resemble the brain activity during the state of consciousness. One’s breath rate progresses and the body temporarily becomes paralyzed as one is led into dreaming.  

So, What Happens When We Sleep?

Science tells us that sleep drive and circadian rhythms are the two main processes that temper sleep.

Circadian rhythms are governed by a “time clock” found in the brain. One elemental function of this clock is to respond to light cues, spiking up nightly melatonin hormones, then turning it off when it discerns light. That said, individuals with blindness may find it more difficult to sleep due to the inability to reposed and detect cues involving light.

Sleep drive also plays an irreplaceable role in the whole time in REM sleep equation. The way it hungers for food, your body craves sleep, just as much. All throughout your day, the need for sleep builds up, and so when it’s finally reached its peak, you’re bound to give in. The only difference is that, when you’re hungry, your body can’t feed itself. But when you’re sleepy, it doesn’t matter where you are, you’re body will demand it and it will manifest. When you’re physically drained, it’s also natural for you to experience episodes of microsleep. This is also why napping for a little over half an hour can decrease your sleep drive at night.

Why Sleep Is Important?

If you’ve ever felt sluggish after an insufficient night’s worth of sleep, it’s not surprising that your brain doesn’t respond as sharply as you’d like it to. It’s important to understand that brain plasticity to flourish, a substantial amount of sleep needs to be reached. The brain’s capacity to adapt to information can slow down if it hasn’t rested. If we don’t sleep enough, we become a lot slower at processing what we learn throughout the day. Not getting enough sleep also ruins our memory. Time and again, science has proven that sleep improves waste product elimination from the brain cells. This isn’t entirely possible when the brake is awake.

Furthermore, sleep is important for the rest of the body, as well. Should we not sleep well enough, our health risks expand. Symptoms of increased heart rates, seizures, depression, migraines, and even high blood pressure may become worse. One’s immune system is also put in danger, exposing one to the great likelihood of acquiring an illness.  If you didn’t know, sleep contributes a lot to metabolism, too. So much so, that missing even just one night can already increase one’s chances of diabetes.

All these pointed out, there are many fantastic things that a person can enjoy if he or she wilfully chooses to rest.

Here Are Amazing Things That Happen to Your Body Once You’re Well-Rested

Your nervous system learns to relax

When you sleep, your sympathetic nervous system is given the opportunity to relax. Take note that it’s your nervous system that largely contributes to whether or not you “fight or flight” when certain moments call for it.

Research says that when we stop ourselves from enjoying good sleep, an increase in sympathetic nervous system activity is observed. Consequently, an increase in blood pressure can be noticed, too.

An abundance of hormones

A variety of different hormones is released during sleep, each one with a distinct purpose. Our body is such a complex being that it is truly incredible to know what happens when we sleep.

Melatonin, for example, manages your sleep patterns. Levels vary in the evening, making you drowsy. When you fall asleep, the growth hormone, coming from the pituitary gland, is released, too. 

Your brain continues to sort the day’s information

As established earlier on in this article, your brain does not shut down when you sleep. Far from it, actually. When you slumber, your brain becomes busy sorting information and processing the data involved in the day. This procedure is incredibly important to sustain and retain long term memories. During this time, your brain notes all the information it needs, and prepares these memories for when you need to use them in the future.

Your ADH controls your peeing

Has it ever occurred to you that during the day the need to go to the toilet is necessary every once in a while, but at night when you sleep, you barely feel the necessity?

The anti-diuretic hormone, also known as the ADH, turns off the need to pee every so often at night.

Can’t sleep at night?

There are many reasons why a lot of us have difficulty sleeping at night, but one of the leading causes is mental stress and anxiety. Both problems are so strong, they dictate, rather unhealthily, what the brain thinks of and when it can rest. As a result, one stays up late feeling down and unsure of many things. Now that you know what happens when we sleep, you must take lack of sleep much more seriously.

Insomnia, too, is one of the plenty of sleep disorders the national sleep foundation rallies behind. It’s unclear why certain people, sans anxiety, have a difficult time sleeping after a loaded day’s worth of labor. Many scientists associate the reluctance of sleep with mental illness, but it’s never good to self-diagnose. Consult a sleep expert today! We hope you have enjoyed reading about what happens when we sleep and if so, we hope you take extra time to schedule your sleep and enjoy eight full hours of it.

Sleep is an elemental everyday activity that strengthens our bodies and sharpens our minds. Despite that, it’s also one of the most ignored essentials we take for granted today. Far too easily, people—specifically, the working class— get drawn into the promise of hard work. While perseverance is a noble virtue in itself, sleep is a necessity that begs for time and respect. Here is why World Sleep Day came into being.

To help counter the unhealthy persistence of not getting enough sleep, this day intends to aid those who have sleep troubles. It also seeks to raise a stronger awareness on the importance of sleep, and alter the way people perceive and encounter sleep by providing people meaningful resources to help them in their everyday lives.

How Did World Sleep Day Begin?

As the name implies, World Sleep Day centers on matters relating to everything sleep. Be it sleep medication or sleep education to the social impacts that sleep deprivation can leave on one’s daily life.

More than 50 to 70 million individuals experience a sleeping disorder. Over 20 million people encountering sleep apnea.

Organized by the World Sleep Day Committee of World Sleep Society, this special calendar event began with a pool of health providers and experts. These are people who devoted their time to unearthing sleep research and sleep medicine. Whether healthcare providers or regular civilians, this holiday aims to unite people from all walks of life. The intention is to spark discussions on sleep issues and solutions.

World SleepDay is celebrated every March and is held on the Friday right before Spring. It was Doctors Liborio Parrino, and Italy and Antonio Culebras who founded the holiday. Consequently, the non-profit organization World Sleep Society. As established, this holiday hopes to tackle the burden of sleep problems many people carry.

How Should the Day Be Celebrated?

Perhaps one of the leading most enjoyable things to do in the world, the day is celebrated by doing the one thing people look forward to—sleep! If need be, sleep as long as you want and take the rest of the day off. The invigorating sensation of a well-deserved slumber is every adult’s quickest reward. If you’re extra exhausted from working, sleep is something you’re definitely going to have to invest in.

If you feel like you’re going through a sleep problem or anything at all regarding issues related to sleep, take the time to seek professional help. The management of sleep disorders should never be taken lightly. 

The Supporters

While the holiday is hosted by World Sleep Society, it does not recommend, support, or endorse particular services and products per se. On the other hand, the awareness campaign does accommodate corporate partnerships and sponsorships to help in ushering the success and the realization of the event. Interested parties and those who very much willing to help fund the cause can donate to the sleep fundraiser to raise even a better awareness about the several sleep problems on society.

‘I am not a morning person,’ quite often you hear someone declaring this about to himself /herself with absolute surety. We avoid early morning appointments. When we are forced to wake up early, we are groggy and grumpy for the rest of the day.

So, is it really beneficial to wake up early? What happens to our mind and body when we become a morning person?  

Waking Up Early Has Many Benefits:

• Mornings are the most productive part of the day; you can accomplish more.
• It’s a great time to relax and do things you enjoy. 
• No one likes to commute during rush hours. Waking up early gives you plenty time to commute avoiding rush hour traffic.
• Got goals? There’s no better time to accomplish than early mornings.
• Improved mental health and well- being. Studies have shown that early risers have better mental health and are less prone to depression.
• When you wake up early you decline late night activities to get better quality sleep and hence you wake up with a clearer mind and better focus.
• If you have been a night owl all your life, is it really possible to change your sleep habits?
• The answer is yes, with little patience and persuasion you can.

So having read the benefits, there are different ways to train your body to wake up early.

How to Wake Up Early?

Schedule Your Sleep Time

Scheduling your sleep time is important if you want to get 7-8 hours of sleep and wake up early feeling fresh and invigorated. While it might be hard to get on a strict sleep schedule from the very beginning, the key is to be consistent. If you are used to sleeping at 1 AM, you might find it difficult to suddenly shift to 10 PM. You can start with gradual shifts in time and make your way to your desired sleep time.

Begin by Sleeping at Least 15 Minutes Earlier

Working your way by sleeping at least 15 minutes earlier can help you wake up at the target wake time up slowly. Making slow shifts can help you train your internal body clock to accustom itself to the ideal sleep schedule.

Avoid Caffeine Close to Bed Time

Your evening cuppa should not be later than 4 pm. Caffeine and other stimulants like tea and chocolate can mess up with your body’s internal clock. Avoid coffee at least 5 hours before scheduled snooze time to help you get quality sleep. This includes sodas, energy drinks,andother caffeinated drinks.

Keep the Alarm Clock at a Distance From the Bed

Setting an alarm to wake up early could be a good thing as you are getting into the rhythm. Many times, we hit the snooze button just to catch a few blinks. Keeping your alarm clock at a place where you will need to get out of bed to switch it off, can help you snap out of the snooze mode quickly.

Avoid Drinking Too Much Water at Bed Time

Drinking too much water before bedtime could increase the number of trips to the loo at night, thus waking up multiple times. Disturbance like this makes it difficult to fall backsleep. Generally, the urge to urinate tapers down towards the night allowing you to sleep uninterrupted seven to eight hours. However, drinking large quantities of water at night can lead to a disturbed sleep cycle.

Avoid Late Night Dinners

Late night snacks kick starts your digestion process when you are lying down resulting in reflux. Having an early dinner promotes disturbance free sleep. In addition, late night dinners may also have an impact on that diet you are so strictly following. Joy Dubost, a spokeswoman for the Academy of Nutrition and Dietetics said, “For years, we said a calorie is a calorie no matter when you consume it. I don’t know if we can say that anymore, based on emerging research. The timing of a meal may potentially have an impact.”

Revaluate Your Strategy if You Fail

Do not be discouraged if, despite all your sincere efforts, you fail to wake up early. Sit down and go through all that you did to make it happen. What went wrong? Working out a better plan will surely lead you to success. The secret istkeeptrying.

Your Pet to Your Rescue

Having a pet can have great health benefits. Scheduling your pet’s walk in the morning could be a great reason to be up and about. Get out and experience fresh air and bond with your pooch. Believe me you won’t need an alarm clock after that. Continuous licking and whining, and boy, can you sleep after that?

Plug Out Technology Before Bed Time

Stop using your laptop and smartphones in the bedroom. Technology can be a great distraction when you are planning to go to sleep. Limit the use of phones and laptops late into the night. Sleep experts have been advocating a lock-down of gadgets before bedtime in an effort to encourage better sleeping habits.

Various jobs and school schedules require us to wake up early. To make waking up part of your system. Do not wake up early for the sake of your job or assignments. Human brain builds associations with actions. Associating something pleasant with the act of waking up early is a great way to be successful in your effort. Getting yourself excited for a good breakfast recipe or a pleasant walk is a great way to bring about positive reinforcement.

A word of caution though, not everyone is born to be an early bird. Not everyone may be successful at it. What is important is getting good quality sleep and slowly working way to wake up early enough to have sufficient time to begin your day in quietness and peace.

The world is constantly changing, and some may say, it is upgrading. Life has become so much easier with new technology taking over every part of our lives. However, we are paying the price for it too. We sleep much lesser, we are constantly stressed and sleep deprivation is seriously affecting our mental and physical capabilities. More people are lying down in their beds, in the middle of the night, red-eyed and unable to fall asleep. They all have one question screaming in their minds, HOW TO SLEEP FAST?

First, we need to make something clear. Sleeping fast is not a one-time solution. We need to program our internal clock to feel sleepy at a particular time and wake up refreshed. To do this, we have compiled a list of tips and tricks to get your eyes droopy. 

So, How to Sleep Fast? Here’s What You Do!

Keep Your Phone Aside

A lot of people think that watching videos until they fall asleep is a good idea. With the onslaught of videos following the ASMR trend, people are reaching for their phones every night and watching these videos. But blue light has been far from the right answer to your insomnia. In fact, the blue light from your screen triggers your brain to become awake. 

Heed our advice and however hard it may seem, keep your phone locked up when you climb into bed. That said, no cheating with your iPads and your television sets. Watching tv at night is just as bad as using your phone. Your devices have no place in your sleeping habits. 

The 4-7-8 Method

Breathing is an integral part of relaxing your chattering mind. In fact, popular yogi, Adriene, often says in her videos that our spirit is in our breath and we need to always pay attention to it. The 4-7-8 method is a quick breathing technique to relax your mind and invite the ever-evasive sleep. Here’s how you do the 4-7-8 method. 

1. Place your tongue on the roof of your mind, right behind the front teeth. 
2. Exhale through your mouth making a whooshing sound. 
3. Inhale to a count of 4 and keep the breath in for a count of 7. 
4. Exhale to the count of 8, making the same whoosh sound. 

You can repeat this exercise 3-5 times till you are completely relaxed and sleepy. 

Use Blackout Curtains

Our bodies are created to wake up when there’s light out and sleep when there is darkness. In fact, this is the natural rhythm of our bodies. However, in modern times and city living, there are always lights on the street, lights from nearby stores and lights from vibrant city life in general. These lights can cause sleep disruption by triggering your brain to stay awake. 

You can’t go out on a rampage and cause a blackout. What you can do is invest in blackout curtains. These curtains will stop light from entering your bedroom and cause a cool, dark environment that is perfect for sleeping. This environment will drive your brain to relax and cause you to sleep quickly. 

Your Mattress Might Need to Go

Often, one of the things that is keeping us up is the very thing we sleep on. A mattress that is saggy, too soft or too old can cause you to feel uncomfortable. Usually, people who are tossing and turning at night need to take a good look at the mattress. While plush, soft mattresses are what constitutes luxury in the movies we watch, they are no good for our sleep (and our backs). 

The right type of firmness a mattress needs to be is medium firm. These days, online mattress retailers are championing for medium-firm mattresses as not only do they help induce comfortable sleep, but they are also good in relieving pressure points from the body and providing the right amount of support to cradle the contours of the human body. 

Meditate Lying Down

Meditation is an effective tool used by people when they need to clear out their minds. It is also effective for people suffering from insomnia. While clearing out your mind can help you relax faster, it also triggers a physical calmness that can help you fall asleep faster. To do this, lie down on your bed, perfectly still. Don’t move around, even if you feel restless. Take a few deep breaths and observe how your body feels. With each breath in, take account of the cool air rushing in and with each breath out, focus on the warmth in your nostrils. 

It is perfectly normal for thoughts to creep back in. However, don’t force it out. Take the thought that wants to be in the limelight and observe it. While you begin this experiment, you will notice that the thoughts that wanted to fill your headspace will stay back as it is not important or relevant at this moment in time. Many people usually fall asleep during their meditation session itself so it is best to do it lying down. 

Do a Relaxing Activity

After 15 minutes in bed, if sleep still evades you, you might want to get up and leave your bedroom. Head over to your living room and partake in a relaxing activity. This could be reading a book or sipping on a warm cup of chamomile tea. Don’t stay in bed stressing out about the time and your inability to sleep. In fact, stop thinking about it completely. 

You may not want to associate negative feelings or energy about sleep on your bed. Once you begin your activity and start to feel sleepy, don’t rush back into bed. Take your time, take a few deep breaths and saunter back to bed in a relaxed manner. 

A good night constitutes relaxed, deep sleep. This occurs when you are able to achieve quality sleep hygiene every night. If you repeatedly stay awake, you may have a problem with insomnia, stress or anxiety where your nervous system is asking your body to stay awake. To overcome this, you need to be able to adequately relax, leave behind the problems of the day and take part in relaxing sleep rituals till you are able to program your body clock to adhere to your sleep schedule.