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Want to Improve Sleep Quality? Can’t Sleep? Why Not To Worry About It
If
you’ve been having trouble sleeping for a long time and want to improve sleep quality, you’ve probably tried all kind of tricks, pills and other
gimmicks to fix this problem.
And
with every method that fails, you probably grow more and more anxious about it.
After
all, isn’t good sleep important to your health?
And
don’t sleepless
night ruin your next day?
Actually,
this may be the misconceptions that are actually keeping you up. Especially if
you are also suffering chronic pain.
But there is an unexpected twist to this.
Researchers
from the University of Warwick have just published a study in the Journal of
Clinical Sleep Medicine that explains how negative beliefs about sleep
can ruin your ability to sleep.
The
scientists were motivated by the fact that they could not find a reliable test
to measure people’s beliefs about the relationship between insomnia and pain.
They then invented their own questionnaire to do so.
They
recruited people who suffered from both chronic pain and insomnia and gave them
a collection of questionnaires to complete.
–
The first questionnaire
tested participants’ pain-related beliefs and attitudes about sleep,
–
The second measured the
severity of their insomnia,
–
The third tested their
dysfunctional beliefs about sleep,
–
The fourth evaluated the
level of their anxiety and preoccupation with sleep,
–
The fifth tested the
extent to which pain interfered with their lives.
All
these questionnaires told a consistent story.
The
more people in chronic pain worried about their ability to sleep and believed
that the pain would prevent them from sleeping well, the worse they slept, and
the worse they slept, the more they struggled to cope with their pain.
As
such, negative beliefs about the relationship between pain and sleep kick off a
vicious cycle in which chronic pain and insomnia exacerbate each other.
The
British researchers took it one step further, giving their participants some
cognitive behavioral therapy for pain and insomnia. They wanted to find out
whether tackling people’s negative beliefs about sleep and pain would break
this destructive cycle.
The
point of cognitive behavioral therapy is to identify those of your negative
beliefs that adversely affect your life and to replace them with new beliefs
that will allow you to function better.
After
the therapy, the study participants held more positive beliefs about the
relationship between sleep and pain than before, slept better, and coped better
with their pain.
Improve Sleep Quality
- The Deadly Consequences of Afternoon Naps
Some
of the most successful people in the world swear by the great benefits of
dozing off for 20-30 minutes in the afternoon.
But
could grabbing an afternoon nap really make you more likely to develop deadly
health conditions such as high blood pressure, high cholesterol and type 2
diabetes?
According
to a controversial new study from China, the answer might actually be yes.
But
there is a twist to these results. So what is the truth of this matter?
According
to the study published in the journal Sleep
Medicine that
was conducted by Chinese researchers, taking a nap in the afternoon may raise
your risk of developing deadly health conditions.
The
mega-study looked at the health of over 27,000 Chinese people. In China, an
afternoon nap is a very popular event to schedule into the daytime activities.
What
the researchers found was that people who took a nap of longer than 30 minutes
every day were more likely to develop high cholesterol and type 2 diabetes.
However,
most research on the topic of a short nap in the afternoon actually contradicts
these findings. I, myself absolutely love the rejuvenating effects of a restful
power nap in the afternoon.
What
most studies agree on, however, is that if you take afternoon naps, it
shouldn’t be longer than 30-40 minutes. After that, you enter deep sleep that’s
more difficult to wake up from and may prevent you from sleeping well at night.
It
is clear that more research needs to be done, and an examination of the Chinese
study would also be helpful considering there are many other factors and
variables to consider that could have influenced the results.
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Improve Sleep Quality
- The Scary Connection between Insomnia and Early Aging
In
the 21st-century, it has almost become a badge of honor to say that you sleep
very little. We have come to admire people who party or work throughout the
night.
At
the same time, we’re obsessed about youthfulness and looking young.
Unfortunately,
the two issues do not always go hand in hand, if ever.
A
recent study shows that sleepless nights, whether intentional or
insomnia-driven, have some terrible health consequences that are far from
admirable or honorable. And it happens on cellular level.
In
a recent edition of the journal Biological
Psychiatry,
Prof Judith E. Carroll from the University of California at Los Angeles and a
few colleagues published a study proving insomnia could speed up your
biological clock, thereby making you develop age-related illnesses earlier –
and even die earlier.
They
started from the well-established fact that people who suffer from insomnia are
at higher risk of age-related diseases (like coronary artery disease) and tend
to die earlier.
This
made them wonder whether insomniacs actually age faster than good sleepers.
They
analyzed information from 2,078 women collected previously by the Women’s
Health Initiative study.
For
a measure of insomnia, they used restlessness, difficulty falling asleep,
waking during the night, difficulty falling asleep after waking, early
awakenings, short sleep (five hours or less), and long sleep (more than eight
hours).
Insomniacs
will recognize most of these, except for the luxury of long sleep, as a regular
part of their existence.
For
biological age, they used measures called epigenetic age, naïve T cell
(CD8+CD45RA+CCR7+), and late differentiated T cells (CD8+CD28-CD45RA-).
Completely incomprehensible, of course, but they are simply measures that
academics often use to trace DNA changes that affect which genes are activated.
They display your age at cellular level.
They
concluded that postmenopausal women with at least five insomnia symptoms were
biologically about two years older than women of the same chronological age.
This post is from The
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