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In today’s fast-paced society, it’s becoming increasingly common to have one’s sleep schedule disrupted. Many individuals find themselves overburdened with professional responsibilities, leading them to compromise on much-needed sleep to stay on top of their tasks. Others might have jobs that require them to frequently switch shifts, making it difficult for them to get adequate rest at the appropriate times. Additionally, some might be dealing with health issues, such as sleep disorders or chronic pain, that make it hard for them to achieve a restful night’s sleep.

In these situations, a nap often seems like the best idea. Whether you want to dispel a headache or catch up on some of your missed sleep from last night, napping can offer some much-needed relief, but as with all things in life, moderation is key. It’s important to know how napping can affect your daily life and sleep schedule before you start including it in your routine and causing potential problems. That’s where we come in – we’ve prepared all the information you’ll ever need about napping, so you can get some extra sleep in without creating issues in your schedule. Let’s examine the topic together, shall we?

The Circadian Rhythm and Why It Matters

To understand the effects of napping and why it may or may not be a good idea depending on various factors, we have to dig into the topic of what the circadian rhythm is and how it affects our daily life. Try to think of it like this – you have a clock, located somewhere in your brain stem. This clock uses built-in photoreceptors to pick up on natural sunlight levels from your surroundings, and ultimately tell what time of day it is. Once it sees that it’s nighttime, it affects the production of sleep-related hormones like melatonin, slowly convincing your body to go to sleep. Once it’s time to wake up, your body produces cortisol and other chemical compounds that rouse you from your rest.

Now, the circadian rhythm isn’t only responsible for managing your sleep schedule. A whole host of other biological processes answer to this master clock, including your appetite, sex drive, daily energy levels, immune system, etc. While your circadian rhythm is balanced and functioning properly, your body is at peak performance, and you feel much more energized and ready to tackle incoming challenges. Your appetite is healthy, you’re less likely to get sick, and so on.

However, as you might have guessed by now, it’s not always that simple. This biological rhythm is incredibly easy to disrupt and can get thrown off-balance by anything from diet problems or bad sleeping habits (maybe as a result of shift work) to sleeping disorders and trauma. Once it falls out of rhythm, the consequences range from inconvenient to severe, and can seriously damage your performance in various fields during the day. Think of how many times you’ve seemingly been unable to feel rested after 7+ hours, which usually does the trick for almost everyone. Perhaps you’ve experienced trouble falling asleep at a reasonable time, only dozing off several hours later? These things are tied to the circadian rhythm, and this is why it’s essential to maintain a balanced sleep schedule.

The Structure of Sleep

It’s easy for an uninformed layman to imagine sleep as a binary thing, and separate a daily cycle into “hours we spend while awake” and “sleeping hours.” However, understanding sleep (and, by extension, napping) involves learning about how it transitions and alternates between different stages. As a whole, sleeping has us alternating between two broad sleep phases – REM and NREM (non-REM) sleep. Both of these are responsible for restoring our body and mind to prepare us for the coming days. Let’s examine what their rough purpose is, to put things into perspective and provide context:

• Stage 1 is the only stage that never gets repeated during any other sleep cycle, and it happens right as we’re falling asleep. It doesn’t last very long, with most people spending about 3% of their sleep in this stage, which roughly translates as 5-15 minutes. Your body temperature begins to drop slowly, along with your heart rate, and your breathing slows down. As you lose consciousness, you become less responsive to anything that’s going on around you. At some point, you will enter stage 2.

• Stage 2 begins roughly 15 minutes after stage 1 and is a more emphasized version of it. Your heart rate and breathing slow down even further, and your body temperature lowers. The movement of your eyes slows down as well, and signature light sleep brainwave patterns (called spindles and k-complexes) start showing up. Light sleep takes up around 50% of your overall time spent sleeping, although it doesn’t occur in one go. This stage is crucial for consolidating memories and learning, which is why college students are sometimes advised to take naps during their free time. Once your body is ready, you move into stage 3.

• Stage 3 is commonly known as deep sleep, and this is where you start becoming entirely unresponsive to almost anything that goes on in your surroundings. While light sleep is easy to break, it’s much, much harder to rouse you from deep sleep, hence the name. Your muscle movement slows down to the point of stopping, which is why people rarely move in this stage. Deep sleep is when a lot of bodily repairs take place. Toxins are flushed out of your body, and tissues are mended. Deep sleep occupies around 20% of our total sleeping time and leads into stage 4 after a while.

• Stage 4 is normally called REM sleep, but has properties that lead some people to call it “paradoxical sleep.” When you examine the brainwave readings of a person in REM sleep, it bears a striking resemblance to the readings an awake person would produce. Certain parts of the brain are dormant, while others show more activity than while you’re awake. As a whole, REM sleep is where your mind is “repaired” and prepared for the following day. People who regularly have issues concentrating or remembering important information might just struggle to get enough REM sleep. Stage 4 becomes more and more prevalent as the night goes on until, eventually, the person wakes up. It takes up around 25% of your total sleeping time, assuming you’re not interrupted.

An Overview of Napping

So how does napping play into all of this? Well, the first thing you should remember is that light sleep is the only stage where it’s easy to wake someone up without creating a very unpleasant period of sleep inertia. For those of you that aren’t aware of sleep inertia, it’s just a fancy term for that groggy feeling you get when you wake up, especially if you haven’t had enough rest overall. The problem with sleep inertia is that is causes a massive drop in performance for many actions you wish to perform before that grogginess subsides, including maths or memorization.

If you are roused from a deep sleep, that sleep inertia hits you so much harder and takes way longer to pass. It means that if your daytime nap comes right before something important, you want to take care of, and you allow yourself to enter stage 3, you’re far more prone to errors than if you had simply avoided the nap altogether – a potentially life-threatening scenario if you plan on driving anytime soon. Logically, this would mean that naps are best left within the realm of light sleep, which usually limits your resting time to around 20 minutes at most. But this isn’t the only reason to impose that kind of time limit – we have to talk about sleep onset latency.

Sleep onset latency represents how long it takes you to fall asleep once you are in bed and trying to doze off. The lower the sleep onset latency, the easier it is for you to start sleeping. Many disorders tend to drastically increase this latency, causing periods of insomnia that can last for hours, and seriously impact your overall sleeping schedule and health. Simply dipping into deep sleep is enough to increase your sleep onset latency in the future – mainly, when you have to go to bed in the evening. The problem can then loop back into itself – if you don’t get enough rest during the night, you will be more willing to take a nap, and can easily set yourself back on later sleep, which makes you tired the following day, and so on. However, staying in light sleep dampens this issue, even if it doesn’t remove it altogether – another reason why your naps should last 20 minutes tops.

During 2006, a study was published in the official journal of the Sleep Research Society (or SRS for short) where they had groups of subjects nap for predetermined periods, and then report any cognitive improvements or impairments they experienced after waking up. The goal was to narrow down the optimal nap duration and help people get some rest without risking their entire sleeping schedule. They used a control group of subjects that didn’t take a nap and then compared it to the results from people who slept for 5, 10, 20, and 30-35 minutes. The results were clear as day.

The group that had slept for five minutes reported very little cognitive improvement, which meant that five minutes of napping doesn’t accomplish much compared to just not sleeping. Subjects who had taken 30-minute naps as part of the study had to deal with a period of unpleasant grogginess but reported noticeable cognitive improvements for almost three full hours after their sleep inertia subsided. Meanwhile, subjects who had slept for 10-20 minutes performed better than either of these two categories. Their cognitive improvements were easy to notice and lasted two or more hours without almost any sleep inertia.

When and Where Should You Take Your Naps?

So we’ve established the ideal duration for your daytime nap, one that leaves you refreshed and ready to perform without having to slog through a period of grogginess. But that still doesn’t answer all of our questions. It can be easy to think that you can just take your nap whenever, and get the same results as the ones we’ve mentioned above. When you take your nap can be just as important as its duration, and our body gives us subtle hints during the day.

Assuming you have a normal sleep schedule, your body will start producing melatonin during the period between 2 PM and 4 PM. For most people, this coincides with lunchtime and seems specifically hard-coded into our system to offer some mid-day relief. We’re naturally sleepier during this time of day and will wake up even more refreshed if we end up taking a nap (as long as it lasts between 10 and 20 minutes). Even if you have to take a nap outside of this specific period, make sure to leave at least 3 hours between that nap and the point where you go to bed for the full night.

The location is also important. It’s not difficult to imagine what kind of place helps you sleep the easiest. You want to establish a temperature that hovers between 60-67 degrees Fahrenheit (which translates as 15 to 19 degrees Celsius) and lie down in a dark room. Natural sunlight is easy to get rid of, but you also want to remember that electronic devices can interfere with your relaxation, especially ones that create a large amount of artificial light. If you let sunlight creep into your bedroom during nap time, you risk throwing your circadian rhythm off-balance due to how it responds to natural light.

Note: Insomniacs are advised to avoid naps whenever possible since napping can amplify their problems with falling asleep at night by extending their sleep onset latency. If you’re worried that naps would be unhealthy for you, consult your primary care physician.

What are Coffee Naps?

Coffee naps are a recent thing, a method many people have been using to ensure they feel refreshed and energized after their daily nap. If you drink a cup of coffee right before you take a 20-minute nap, you create the optimal conditions for yourself. As soon as you wake up from the nap, the caffeine kicks in, jumpstarting your body and mind in a way that improves your performance throughout the rest of the day. This combination is so potent that it’s been skyrocketing in popularity in recent years.

Napping is great for removing excess adenosine from your body. This chemical compound causes drowsiness, and would normally neutralize the coffee, as they have opposite effects. However, when it’s gone, there’s nothing to stop that coffee from zapping you full of energy as soon as the nap ends. Try to drink the coffee as quickly as possible, to make sure the caffeine boost comes at the ideal time.

Tests that were done on subjects who have attempted this method showcase an improvement in the subjects’ ability to perform in cognition and memorization tests. Subjective feelings of improvement were reported as well, suggesting that a coffee nap can also subtly affect a person’s confidence and overall comfort during the day.

How to Take a Short Nap Without Oversleeping

Controlling the duration of your nap is easier said than done. When we’re tired, our body wants nothing more than to sleep for 7 or so hours straight. If we do that, however, we ruin our sleep schedule and create health-related complications in many cases. Luckily, there are methods you can rely on to help you control how long your mid-day naps are. Let’s list the most prominent ones:

• Drink a cup of coffee right before your nap. We mentioned this above, but the effectiveness of a caffeine kick should not be underestimated. Not only will it energize you for the rest of the day, but it will make it easier to wake up if your nap extends 5 minutes past the intended limit. Try to avoid putting any sugar or milk in the coffee, just in case.

• Set an alarm for when you’re meant to wake up. It may be self-explanatory, but exhausted people tend to forget even simple things. To make sure you have a reason to get out of bed, put the source of that alarm on the other side of the room, especially if it’s a smartphone. By forcing yourself to walk across the room to turn off the alarm, you’re putting yourself in a position where you’re already up and running. Try to make the ringtone an aggressive or upbeat song, something you can’t easily sleep through.

• Ask anyone else in your home to help you wake up at the designated time. If you somehow miss your alarm ringtone, you want to have a backup plan, and family members or your partner can help you shake off the sleep inertia and get back into the action.

Millions of individuals worldwide are impacted by sleep apnea. This condition manifests in several forms, yet each variant consistently interrupts sleep patterns and poses the risk of leading to further health issues down the line. Given that sleep apnea cannot be cured, acquiring a positive air pressure (PAP) machine emerges as the optimal strategy for ensuring a good night’s sleep. Nevertheless, the financial investment required for such a device often proves challenging for many to accommodate within their budget.

The three main methods used to treat sleep apnea (based on what kind of apnea you’re experiencing) include CPAP (continuous positive air pressure), BiPAP (bi-level positive air pressure) and APAP (automatic positive air pressure) machines. All of these can have a huge price variance, so it’s important to know in advance how much you’ll have to spend on a quality piece of equipment. Not only that, but you often have to purchase the breathing mask and airflow humidifiers, adding to the overall cost. This is where we come in – this article was made to explain everything you need to know about which PAP machine you may want, and how much you’ll have to spend for it. Let’s get into it:

Sleep Apnea Overview

Sleep apnea is a disorder characterized by brief periods of interrupted breathing during sleep. It can be as serious as it sounds, which is why getting it diagnosed and treated is so crucial. You should do your best to find out what kind of apnea you’re dealing with because they don’t all require the same equipment. Here’s a list of symptoms you can look out for if you suspect you might have sleep apnea of any sort:

• Loud snoring or interrupted breathing during the night (typically reported by someone else in your home)
• Waking up with a very dry mouth
• Major difficulties staying asleep at night
• Moments where you gasp for air during sleep
• Excessive daytime sleepiness
• An inability to stay focused or alert during the day
• Frequent headaches, especially in the morning
• Irritability

If you end up visiting the doctor, make sure you’re thorough in explaining all your problems. Diagnosis methods used to detect sleeping disorders are pretty reliable, but you want to make it as easy as possible for them to narrow down the list of potential conditions. You may have to fill out a questionnaire or spend the night in a sleep lab, but it’s worth it. The results of these tests can indicate one of the following kinds of sleep apnea:

• Central sleep apnea (or CSA for short), a disorder that manifests as an inability of your brain to send signals to crucial muscles that control breathing;
• Obstructive sleep apnea (or OSA for short), which occurs when there is a physical blockage in your air passage as a result of your throat muscles relaxing;
• Mixed or Complex Sleep Apnea, which functions as a combination of the previous two, and is less frequent.

Unfortunately, all three of these conditions share one important downside – there is no real cure. However, that doesn’t mean you’re entirely out of luck, as PAP therapy is incredibly reliable and doesn’t require much effort to implement – outside of purchasing the necessary machinery. This is where the biggest part of your financial investment occurs. A sleep study doesn’t typically break the bank, but PAP machines can be quite expensive. How expensive? Let’s see.

PAP Machines and Their Prices

Positive air pressure machines function in a way that’s easy to understand without getting too technical. The star of the show is the airflow generator, which uses a fan to draw in outside air and then pressurizes and humidifies it. This air is then delivered to the patient’s nose and mouth through a breathing mask, connected to the generator through a tube. The pressure setting is measured in centimeters of water, and PAP machines tend not to deviate from the 4-20 cmH2O range. The exact range will often depend on the type of PAP machine it is. For example:

• CPAP machines are used to treat obstructive sleep apnea, and their air pressure settings hover around 12-15 cmH2O.
• BiPAP machines tend to operate on two different air pressure settings – one for inhalation (commonly referred to as IPAP), and one for exhalation (typically called EPAP). The IPAP value tends to hover around 16 cmH2O, whereas the EPAP rate is closer to 12-13 cmH2O. These machines are used to deal with central sleep apnea.
• APAP machines are used to treat mixed sleep apnea, and their pressure rate tends to vary more than with the other two categories, as they’re made to accommodate many breathing patterns. You can expect a range of 10-18 cmH2O for one of these.

PAP machines are considered by the federal government to be Class II medical devices. The same goes for masks and air humidifiers, which means that, by law, all of this gear requires a prescription to purchase. So how much are you expected to pay for one of these pieces of equipment? Bear in mind that an airflow generator is not the only thing you need to get, as in many cases, you’ll have to pay for the mask, or even the humidifier itself too. To put it simply, the prices will depend on whether or not you have insurance to cover for some of the costs.

Luckily, sleep apnea affects more and more people as the years go by, so it’s getting increasingly wide recognition. More people are starting to realize just how many health problems can arise if this disorder isn’t dealt with, which compels new insurance providers to provide coverage. Of course, this doesn’t mean every provider will have your back in this situation, but it shouldn’t be too hard to find one that’s good for you. Several factors influence how much coverage you will receive, and it’s important to go over them one by one. The list goes as follows:

• Deductible: In the world of insurance, a deductible is a set amount of money that you have to spend on a service or purchase out of your own pocket before insurance coverage kicks in. As a rule, the higher the monthly premium you sign up for, the lower the deductible is. You should expect to see numbers ranging from $300 to $3,000 with most insurance providers.
• Coinsurance: Once you reach your deductible threshold, the insurance company doesn’t necessarily pay everything from that point onwards. Coinsurance represents the amount of money (in percentages) that the patient still has to put forth on their own. For example, if the coinsurance rate is 25%, that means that a quarter of all post-deductible costs have to be covered by the client, while the insurance company pays for the remaining 75%. This rate will vary from plan to plan, and it’s hard to pinpoint an average value, so you have to poke around and find a good deal.
• Copays: Copays are essentially fixed fees for certain services (such as doctor visits) that the client and insurance provider agree upon. In most cases, these fees will remain within the $30-60 range, although this can vary depending on which provider you end up sticking with. In-network physician visits will almost always cost significantly less than out-of-network visits, so keep that in mind.

Various insurance providers may also implement special rules when it comes to PAP treatment coverage. For example, you may be asked to rent equipment from predetermined companies before you commit to a full purchase. This is done to make sure the patient is willing to follow through with the therapy, and that the money isn’t being wasted. The rental period can last for up to a year in most cases, but will typically be closer to six months. Special rules will differ based on who’s imposing them, so before you make any kind of commitment, contact your insurance provider and work something out.

With all this in mind, let’s look at the prices. PAP machines and related gear such as masks and humidifiers are well worth the investment, as they can massively improve your long-term health, but it’s still a good idea to carefully plan out your budget. To be able to make concrete plans, you need to know the price ranges you will be working with while browsing your options. In this article, we will be using average prices, so be mindful of any potential variance and surprises.

Let’s examine the machines themselves before anything else. If you are on the market for a CPAP machine, and you have adequate insurance coverage, you will usually have to pay around $225 out-of-pocket. A BiPAP machine is the most expensive option and will set you back around $675 on average, which is not a light sum by any stretch of the imagination. An APAP machine sits at roughly half of that price, with an average cost of $320. Without insurance, these costs are typically doubled, making some of these machines quite difficult to invest in for some.

Now for the side gear. An air humidifier is the most expensive piece of equipment in this category, with a cost that hovers around $82.50 with insurance. A full face mask costs somewhere around $77.50, which isn’t an unnoticeable sum but is pretty affordable. Nasal cradles cost $65, while nasal prongs and nasal pillows are easier to afford, sitting at $40 and $45 respectively. As with the machines themselves, you can expect the costs to be doubled if you don’t have adequate insurance coverage.

Other Cost Considerations

In some cases, you can get away with spending less money than usual. For example, some organizations offer subsidization programs for PAP therapy, allowing patients with sleep apnea to procure PAP machines, tubing, humidifiers, and masks at a much lower price than what you’d normally expect. Sometimes, the cost can go down to as little as $100 or less! Unfortunately, you may run into supply issues, or only have ownership of the equipment temporarily. In other cases, you may need to provide proof of financial hardship or something similar.

Your employer could also provide some much-needed assistance. If you are covered by a high-deductible insurance plan, you could be eligible for a health savings account. This account is owned by you, the employee, and both you and your employer can typically make deposits to it. The downside of having a high deductible is made up for somewhat by having access to health savings funds even before the threshold is reached.

Alternatively, you could receive support via a health reimbursement account. An HRA is owned by the employer, but held in the employee’s name. The employer is the only party that can make deposits to this account, but the upside is that you’re not forced into high-deductible insurance deals. A flexible spending account is similar to an HRA but allows the employee to make deposits as well. We recommend consulting your company’s human resource department to figure out which of these options are available to you if any.

Online purchases can be annoying to deal with. While there are online PAP retailers, they typically won’t make deals with insurance companies, which gives you the responsibility to act as a middleman between the two parties and submit claims to your provider to receive coverage.

Despite the passage of decades and our ongoing discovery of intriguing new aspects of sleep study, the realm of the unknown appears not to diminish in size. In fact, with the considerable advancements we’ve achieved to date, it feels as though we’re just starting to comprehend the intricate and elaborate nature of our brains, extending beyond just the topic of sleep.

The realization of how much we don’t know is humbling, but it also sparks a great deal of curiosity as to what we’ve yet to learn. The amount of knowledge we’ve accumulated by now makes us that much faster and more efficient in finding out new information. A lot of ground has been set, but even so, loose ends can be found in almost any corner of current research. To make it a more understandable and accessible point of reference to build on later, researchers have proposed different models and theories explaining what goes on inside our brains during sleep.

The two-process model of sleep regulation is globally accepted as the most authoritative posit today. We will take a closer look at it further down in this article, but for now, let’s say it’s a well-done sketch rather than the entire painting. Though this model provides a good angle to observe the core processes of sleep, its overly black-and-white, basic nature fails to demonstrate how inseparable and interconnected these processes are, as well as the many other factors that come into play besides them. It is partly intentional, to make it more widely accessible, and partly due to our lack of complete information necessary to form such a precise overview. In any case, it’s essential to note that all bodily processes, and not just those closely related to sleep regulation, have an impact on our well-being and sleep. After all, the quality of our sleep directly affects other aspects of our health, so it isn’t strange that the transaction can go in the opposite direction, too. One key element of our health and a cog in the sleep mechanism is our immune system.

Immune System

Our immune system is the main line of defense against bacteria, viruses, and infections. It is a network made of cells and tissues assigned with different tasks to ensure we’re able to maintain our health. When we feel worn out, weak, or get sick, that means our body’s under siege, and our immune system is taking up most of our energy to fight off the intruders. Too many blows and our immunity can be weakened, lowering its ability to protect us and resulting in the same cold or sickness returning a couple of times after it seemed to be gone.

The immune system is comprised of barriers that intercept any form of a pathogen in their way. It is tightly intertwined with other systems in our body, like the endocrine, and nervous system, and has a crucial role in our ability to regenerate other cells. When coming in contact with pathogens, our body needs to recognize their type to be able to call for appropriate action. This is the so-called “adaptive immunity” trying to be very specific and effective in how we will respond to the threat, and saving us the trouble of going all-out every time we get a cold. Adaptive immunity is the more serious and narrowly targeted mechanism, contrasting to the standard procedure of our “innate” immune system – the default setting of our bodies, doing patrols and sending generic responses when certain alarms go off. The main types of cells to keep in mind here are called T-cells and B-cells.

Their distinction is quite simple and shows the moment they run into a pathogen. In order to recognize that a cell is, in fact, foreign, both T-cells and B-cells carry small screening receptors. For a T-cell, this is not enough; it needs an additional, “self” molecule (called MHC) to serve as sort of a mirror and make it evident that a pathogen looks differently. B-cells, however, don’t require such assistance as it carries an antibody on its surface. Subgroups exist of both of these cell types; a complete set of B-cells represents all the antibodies our organisms can produce. Furthermore, the adaptive mechanism is the one that can remember infections and bacteria once they have been successfully dealt with. This feature is a significant point of our evolutionary progress and a crucial factor in our ability to overcome and avoid future diseases.

Besides the T- and B-cells and their variants, other elements like some hormones, proteins, and vitamins have a role in how, when, and how well our body will defend itself against invasions. It’s also important to note that our immunity, like all other systems in our bodies, can work against us instead of protecting us. This happens when our healthy, normal cells get targeted and damaged by the diseased immune system that stops differentiating between friends and foes in our organisms.

The Link Between the Immune System and Sleep

We’ve just scratched the surface. By now, you should understand a couple of things:

• There are two different categories of the immune system, the innate and the adaptive one
• The innate one is the autopilot; it recognizes patterns and sends generic responses
• The adaptive system is the manual option; it seeks out various types of pathogens and responds on a more personal level. It also learns and remembers stress it’s overcome and keeps the antibodies so that the diseases can’t repeat.
• Antibodies aren’t the only thing in our arsenal against infections.
• A disordered immune system can become diseased, and mistakenly start working against us.

But let’s zoom out for a second. What does all of this mean in terms of everyday life? What makes our defenses impeccable or meek and easy to breach?

There are some ordinary things we consider significant when it comes to our health, and some measures we take to liven up when we get sick. For the majority of people, vitamin supplements, leafy-green diets, and exercise take the first few spots on the list when they feel good, while soups and rest come up only when we are already under the weather. This about sums up the problem: we are willing to try any shortcut to boost our health, but getting to a point when we’ll consider prioritizing sleep usually requires failed quick alternatives, and sometimes weeks of therapy. As a consequence, up to 20% of adults cut their sleep short by 90 minutes on average, and many frequently experience excessive daytime sleepiness. Others have it worse, where insufficient sleep leads to sleep deprivation, marking about half way to forming a sleep disorder.

But, apart from sleep deprivation further impairing your sleep, it also takes a toll on other areas of your health. One of them, you guessed it, is your immune system.

Due to its regenerative and protective role, it’s hardly surprising that lack of sleep can mess up your busy schedule. When your sleep quality or duration goes down, they bring everything down with them. Say you had a busy week at work and had to pull a couple of allnighters to tie all loose ends. The lack of sleep and the stress you went through at the same time don’t just add up; they get magnified. Sleep deprivation impairs your cognitive abilities and emotional well-being, making you perform worse than usual at work. Difficult as it is to make your deadline, you also feel miserable, and on top of that, you stress because you realize all of this and feel its weight. Now, the lack of sleep made sure your defenses are lowered, and your body isn’t regenerating as quickly as it usually is. The amount of stress you are experiencing builds onto this, and before you know it, you’re sick.

In a brighter scenario, sufficient amount and quality of sleep promote a healthy immune system and strengthen it, fighting off any traces of inflammation quickly and effectively. In the other way around, your immunity also has a role in sleep regulation. It is clearly shown in the way your sleep structure changes when you’re ill, but there’s more to it than that. In order to better understand the immune system and sleep, there’s another essential factor we need to introduce to the story – cytokines.

What are Cytokines?

These small proteins are the immune system’s mediators that have a significant role in cell activity and communication. Depending on which type of cell releases them and how they work, they can be categorized as lymphokines, monokines, chemokines, and interleukin (IL), although researchers recently concluded that these categories aren’t strict due to the redundancy of most cytokines. 

As there are cytokines that don’t display redundancy, they are listed into structural categories:

• The four-α-helix bundle family, with subfamilies IL-2, Interferon (IFN), and IL-10.
• The IL-1 family
• The IL-17 family
• The cysteine-knot cytokines

More importantly, cytokine action can also be classified into three groups based on which type of cell they tend to:

• Autocrine action focuses on the cells that made the cytokines
• Paracrine action focuses on nearby cells
• Endocrine action focuses on cells that are further away

A group of cells often creates a single cytokine for a specific task. When acting on cells, cytokines stimulate them to generate more cytokines.

These proteins can sometimes be confused with hormones. The exact distinction isn’t completely known yet, but there are some pointers in this direction. For one, the range of hormone magnitudes is very narrow, while cytokine concentration may start out smaller but gets increased up to 1000 times during an infection or similar stressful event. Moreover, these proteins can be produced by almost any cell that has a nucleus, and anywhere in the body, while hormones are secreted by specific glands. Lastly, the role of cytokines doesn’t end at one’s immune system. These proteins are involved in initiating pathological pain and its duration, inflammation-induced nerve sensitization, but also, according to accumulating research, sleep.

Cytokines and Sleep

There are some basic criteria that peptides and other substances need to pass to qualify as Sleep Regulatory Substances (SRS) according to the PMC. Here are some of them:

SRS needs to enhance the duration of a sleep stage or the EEG wave power

Reduced SRS has to reduce spontaneous sleep

The amount of SRS in the brain needs to be linked with sleep propensity.

Cytokines fulfill all of these criteria and more, proving their connection with sleep-related processes in our bodies. IL-1 and TNF (tumor necrosis factor), in particular, have been widely accepted as two essential contributors to the sleep-wake homeostasis. This process, along with the circadian rhythm, is a key point in the two-process model of sleep regulation. Homeostatic processes throughout your body are in charge of micromanaging different systems, including temperature regulation, insulin levels, etc. As each homeostasis has its own subject, the sleep-wake homeostasis (or process S) is what makes you increasingly sleepy as the day goes by and builds the pressure to indicate you need rest.

In contrast to process S, the circadian rhythm (also known as process C) works as your internal clock, in tune with the external time of the day. Basically, by recognizing clues such as light, your circadian rhythm has a good idea when it’s daytime or nighttime outside and aims to synchronize your sleep accordingly. That means it will keep you alert during most of the day, but open the gates when the night falls for sleep-inducing processes and secretion of hormones like melatonin.

In the mechanism of these two processes and their correlation, IL-1 and TNF have sort of a bridge function. If either of these cytokines gets inhibited, it shows, as your sleep gets disrupted either in the middle of the night (IL-1) or just before dawn (TNF). These two also interfere with the expression of some clock genes, which have a part in the circadian rhythm.

Moreover, both IL-1 and TNF influence and increase the duration of NREM sleep, as well as the EEG power in humans and many other species. The more of these SRSs you have in your body, the longer time you will spend in NREM, especially slow wave sleep. It also means that these proteins are elevated during many health conditions you may experience – chronic fatigue, insomnia, sleep apnea, AIDS, alcoholism, Alzheimer’s disease, and many more. All of these are linked with insufficient sleep, excessive daytime sleepiness, and often, a weak immune system.

IL-1 levels also peak at the moment before you fall asleep and are heightened when you’re sleep deprived. It signifies a correlation with the sleep-wake homeostasis, which is also at its all-time high during sleep onset and then gradually lowers right until you wake up.

Other cytokines are also being studied because of their connection to sleep. They include IL-2, IL-6, IL-8, IL-15, and IL-18. Some others potentially affect NREM, too, but it is too soon to tell how exactly they work. Lastly, some neutrophils also can induce NREM and REM sleep.

Unanswered Questions for Further Research

The relationship of all cells in our organisms are complex, and almost certainly impossible for us to fully understand at this point. It is especially interesting to learn about the substances that are meant to connect and affect other cells and systems and study all the ways they are useful (and sometimes harmful) to our health. A lot of research is currently taking place in hopes to clarify the role of cytokines as sleep regulatory substances further, but also unrelated to sleep. Many studies and hypothesis’ have yet to be attempted, and the existing ones approved. However, some ground has been set, and researchers have strong reasons to believe they will discover a whole lot more when it comes to this topic. Here are some points that are being considered and tested as we speak, and some that may spark further research:

• The role of cytokines in cortical column state
• The neuroconnective feature of sleep and its link to cytokines
• The Adenosine Triphosphate-Cytokine-Adenosine Hypothesis
• The role of cytokines in physiological sleep regulation

For many, hitting the hay isn’t a struggle. Between long work hours, managing relationships, dealing with homework – it’s pretty standard to be beat by bedtime, zonking out the second your head touches the pillow. But, the daily grind can also do a number on us, acting just the opposite. Clock in more than eight hours at the job, only to spend your supposed “downtime” plugging away at more work? Suddenly, everything else in life starts to tilt.

Our human nature requires us to fulfill some aspects of life regularly: besides eating and sleeping, we also need to socialize, take breaks, have some fun to thrive rather than just survive. When you insist on putting one of these factors above the others, over time, it takes a toll on your health, no matter whether it’s partying all the time, overworking yourself or not eating enough. Unfortunately, most of us prioritize almost everything else from this list over sleep, and when you think about it for a second, it really shows.

Nowadays, we have a culture of endless hustling powered by caffeinated drinks. We rely on coffee to push us through all-nighters, work at three jobs at once, and still struggle with debt, financial insecurity, personal fulfillment. We try to hack our bodies into needing less rest, shock our organisms out of inertia in the morning and do all it takes to put all our efforts into being busy and productive.

As a direct consequence, 20% of adults sleep 90 minutes less than recommended on a daily basis, according to research, and between 50 and 70 million Americans suffer from a sleep-related disorder. And why? Because we’ve all been trained into thinking that our productivity dictates our worth.

This kind of lifestyle is in itself unattainable – conditioning yourself into thinking you must deserve health and happiness will only have them slipping away beneath your fingers while you focus on business. In turn, impaired health and discontent with your life will strip you of the ability to function at your highest potential and as a result, decrease your efficiency at work, forming a rather sad cycle. However, there are things to be done about it. Not convinced? Bear with us.

Excessive Daytime Sleepiness

Being tired during the day may seem like a normal occurrence to most of us, for reasons we just explained above. Common as it may be, excessive sleepiness still signifies that something is wrong with our bodies. When it happens many days in a row, it may well be a roadside message board on your way to forming a sleep disorder.

Sleep is closely tied to every other area of our health. When you feel sleepy during the daytime, it means you’re not getting enough rest during the night, whether your sleep is too short or poor in quality. In other words, this isn’t something you would typically experience regularly. If you don’t check your behavior, and this problem keeps happening, it leads to sleep deficiency, which quickly takes hold of your physical, emotional and mental well-being, often leaving you feeling weak and moody. Besides the risk of sleep disorders, excessive daytime sleepiness carries its own, present-moment issues. One good example is drowsy driving. Being excessively tired while sitting behind the wheel is regarded as equally dangerous for yourself and others on the road as driving while drunk. When you are sleep deficient, you have difficulties performing tasks you usually wouldn’t struggle with. This includes poor focus, short attention span, difficulties making decisions, solving problems, taking too long or being too sloppy with your work or school. In children, overly active behavior, tantrums, mood swings, irritability, inability to stay still or focus often accompany sleep deficiency.

These issues often occur due to poor sleep hygiene, irregular sleep patterns, low-quality rest, or an existing sleep disorder. It may be caused by a mental condition or another health problem, but it can also help in forming a sleep disorder.

Sleep Disorders

Sleep disorders are very diverse and go beyond insomnia, although it is the most common annoyance you can face. Similar disorders are grouped into subcategories, like sleep-related breathing disorders, or circadian rhythm disorders, based on which aspect of your sleep they affect the most. Although it’s not always certain what causes them, their roots can usually be traced down to genetic predispositions, environmental factors, and, the universally favorite – poor lifestyle choices. 

Maybe you’re thinking, it’s not always by choice that we delay sleep, which is true, but it happens more than you would initially presume. Teenagers, after a tiring day at school and topped with a pile of homework to do, end up with limited time to do other things, like socializing. While most of us need this aspect of life, at their age, socializing is especially of vital importance for teenagers. That’s why the majority of them will choose it over sleep, whether it’s going out with friends or just chatting over the smartphone. In fact, most teenagers sleep with phones in the bed with them, while many wake up an hour after they fell asleep to answer a text or call.

It’s not a very different story with adults, either. Due to our busy lives, most of us can think of a task that needs to be wrapped up last minute before bed, and effectively postpone our sleep more than we expected, even for hours.

On top of that, many of us deal with additional health conditions like depression, anxiety, or GI issues, that make it an even bigger challenge to have everything under control. All of these can add up gradually, and we often don’t notice it when the problem first begins. After a week of nights laying in bed, closing our eyes, only to stay awake for hours, we realize something is wrong.

Scary as they may sound, all sleep disorders can be treated and managed, if not completely cured. After having some tests done to get yourself a diagnosis, your doctor will prescribe one or a number of treatment options accordingly. Some are more narrowly focused on a specific disorder, some involve light treatment or even sleep medication, but all of them will start with introducing proper sleep hygiene.

Before we move on to bedtime routines, note that sleep disorders have a wide range of symptoms that can occur with or without the presence of sleep deprivation. If you experience any of the following, go see a doctor:

• taking too long to fall asleep
• inability to fall asleep when desired – naturally sleeping in an “off” time
• waking up during the night or too early in the morning
• difficulty waking up in the morning
• falling asleep spontaneously while engaged in passive activities like reading or watching TV
• needing a nap to get through the day
• feeling exhausted
• difficulties performing simple tasks
• waking up in pain or confused
• getting out of bed and/or engaging in an activity while asleep

Tip: if you aren’t sure how often a symptom occurs or want to make sure to keep a thorough track of your situation, it’s a good idea to start writing a sleep journal. Whatever you notice during the day and night alike will be useful for your doctor once you’re ready to go to your appointment. You can also have your partner, parent, or household member write one to cover symptoms you may not be aware of, like talking in your sleep, limbs twitching, unusual noises, etc.

What is a Bedtime Routine?

A bedtime routine is an essential aspect of establishing good sleep hygiene. It focuses on removing anything that will distract you or work you up when you should be transitioning into the relaxed, calm state needed to fall asleep. The thing is, many of us use our last waking hours to talk with friends, play video games, scroll on social media, or watch something engaging. As fun as those things are, for our bodies, they count as stress. Although it doesn’t feel like a negative thing, the adrenalin your body makes while watching a horror movie or the fresh, exciting idea you just got for your art project sends a signal to your body that you are about to do something opposite of winding down for bed. You suddenly choosing to go to sleep because you notice it’s late can’t make your body flip its course of action.

To avoid the mess and replace it with sleep-promoting, relaxing set of tasks instead, doctors never fail to advise you to check, readjust, or set up a good bedtime routine.

This should be something easy to follow that you need to tend to every evening without exception, which will help you develop a more organic and efficient transition between being fully awake and ready for bed. Over time, your brain will be trained to recognize the pattern and learn to expect sleep to follow, ensuring you will fall asleep faster, have a better quality of sleep and wake up fresh for the day. Setting up a bedtime routine is also a good start for any additional treatment required if you have a sleep disorder, and it’s used all the time as part of cognitive behavioral therapy.

Bedtime Routine for Adults

When planning out your evening ritual, you need to keep in mind that it’s something you will repeat every single day. Maybe you are very excited about the concept right now, but making a list too elaborate will just set you up for failure. Likewise, writing down things that will take too long to do, like an hour-long bubble bath, makes it likely that you will quickly become annoyed with your routine and have you procrastinating sleep even more than you would have without it. Keep your steps manageable even when you’re tired, and keep them few. Here is an example to get you started:

• Shower
• Take off makeup
• Brush your teeth
• Put on cozy PJs
• Set up your alarm
• Meditate for 15 minutes
  Go to sleep

You can also try reading a bit, dimming the lights, praying, having a warm drink, or whatever else you can think of that might make you feel peaceful before bed, as long as you can fit it all into 45 minutes at most.

Bedtime Routine for Children

When it comes to building your children’s habits, it can get a bit trickier to get them engaged and up for it. To make any plan work, you need to explain it to them in a way that will make them understand why and how it will help them. Let them know that you already have one, or if you are just setting it up for yourself, too. You can discuss with them what it can include, and ask them what they think would be enjoyable and relaxing for them. Maybe you can do some elements of the routine together (like brushing teeth or taking deep breaths) and make it that much more fun. In any case, keeping the steps as easy as possible, and being consistent with them is of vital importance. Here are some ideas for kids to try:

• Changing into favorite PJs
• Brushing teeth
• Getting cozy in bed
• Getting hugged or kissed goodnight
• Listening to a bedtime story or lullaby

Any steps you choose to do, don’t forget to repeat them every night in the same order. The American Academy of Pediatrics suggests a “Brush, Book, Bed” approach to keep it fuss-free and effective.

Additional Tips for Better Sleep

What’s included in your routine mostly revolves around you winding down and priming for bedtime. However, there are things you can do outside of that time window to make your rest that much more satisfying.

• Leave your smartphone in another room. Perhaps you don’t sleep with your phone in hand, or you feel you are disciplined enough when it comes to phone usage before bedtime. Why risk it, though? As long as it’s near you, there is the temptation to check up your Facebook one last time, which soon becomes an hour-long scrolling session of a cat video comment section. Keeping it out of the room eliminates all chances of distraction. If you have to use your smartphone as an alarm, place it at the opposite end of the room, far enough out of reach that you would have to leave the bed to pick it up.

• Don’t grab your phone first thing in the morning. As much as it can cause unnecessary issues in the evening, your smartphone isn’t exactly safe in the morning, either. Picking it up the instant you open your eyes may have you lying in bed for hours while you look at the screen, making you increasingly slower as the time goes by. Speaking from experience, mornings started in front of a screen drag out into sluggish, lazy days, and worse – there’s no reason for it! You feel worse, and you get less done. Instead, get dressed, have breakfast, and do whatever you usually do in the first hour after waking up before letting yourself check the phone.

• Avoid foods high in fat and sugar in the evening. You don’t need spikes in blood pressure or sugar levels that close to bedtime. They will get you energized and alert instead of sleepy and serene. Swap that heavy dinner for a lighter version with leafy greens, vegetables or some nuts and seeds, and leave the spicy, calorie-packed foods for lunch.

• Turn off electronics in the bedroom at least half an hour before sleep. We’ve mentioned how distracting screens can be, but there’s another element – blue light. Although not inherently harmful, when used in the wrong way and the wrong time of day (think: with other lightings off, at bedtime and for an extended period at once) it can postpone our melatonin production, and automatically sleep, too. It is because our body views the light the same way it does daylight, which has a crucial influence over when our bodies will be tuned to sleep. It is made possible by the circadian rhythm in our bodies, which matches our alertness with daytime, and primes us for rest at night. In order for this process to work properly, you need to make sure not to disrupt it by giving mixed signals via TV, computer, or any other screen in your bedroom.

• Avoid coffee and alcohol before sleep. Whenever else possible, too. Although some of these substances have a sedative effect at first and may masquerade as sleep aids, they are everything but that. You might fall asleep faster under the influence of alcohol, but your sleep pays the price later, and you wake up feeling tired despite how long you’ve been asleep. If you feel you need a sleep aid, schedule an appointment at a sleep clinic, and discuss it with your doctor. These medicines are not intended to be used as quick fixes instead of actual treatments and certainly aren’t risk-free. Be responsible; consider all your other options first, and leave meds as a last resort. That being said, if you do have a medical condition, tend to the treatment plan as instructed by your doctor.

• Make your morning less busy by doing something in advance. This could be a simple preparation step like picking out your outfit or prepping breakfast or lunch; it can also mean tackling a tedious chore before it becomes urgent. If you struggle to get out of bed, setting up something to look forward to might help you resent mornings less. Leaving your dishes washed, countertops clean, or even plugging your phone to charge before hitting your bed can make a huge difference in the morning, especially if you’re in a rush.

• Exercise. When you’re rusty, and out of shape, it can be challenging to start with physical activity. You may find a million excuses why you don’t need it or why a particular exercise won’t benefit you. And, until you start, it certainly won’t. But think of it this way: for the beginning, any activity will be better than none. You can always try different things and find the one that fits you best. Increasing the time spent or the difficulty level won’t be as big of a problem later, but first, you need to put on your sneakers and start moving. Fifteen minutes of lifting weights, a 30-minute yoga session for back pain, or even planking for one minute and calling it a day is fine. Just remember that what you do with your day matters as much as your bedtime routine will. Health is a wholesome deal; you either put in the effort to improve, or you don’t. Half-attempts won’t cut it.

The majority of individuals have faced difficulties trying to fall asleep at some time. Research indicates that approximately 70 million people in the United States are affected by sleep disturbances. In today’s world, our days are filled with activity, our responsibilities have increased more than ever, leading to high stress levels that adversely impact our sleep quality.

If a person has constant difficulty falling asleep or staying asleep enough to get rested, it might be a symptom of chronic insomnia. There are several ways to prevent or recover from this condition. Recent research suggests that hypnosis can be one of the better treatments for insomnia, as it is natural, and generally good for physical and mental health. Read on to find more about insomnia and how hypnotherapy may help with this condition.

The Importance of Good Night’s Sleep

Quality sleep positively affects every aspect of our lives, and sleeping less than our body requires can lead to serious health problems. There is evidence that shows that bad sleeping habits can even shorten our lifespan. Heart problems may arise if we are constantly tired. Lack of sleep can also affect how we deal with the world around us. We are more likely to get angry and not be able to control our emotions properly. Because our focus decreases, we are more prone to accidents and have a harder time adapting to stressful events. Although not as essential, our social life can suffer as well. When we don’t get enough sleep, we appear less physically and socially attractive to others.

If you have sleep problems, reaching for sleeping pills is not always the solution. In most cases, sleep medications help you to fall asleep by making you feel drowsy. As a consequence, you won’t feel refreshed in the morning, but rather as you were run over by a train. Before reaching for sleeping pills, it’s better to try some natural treatment options such as herbal supplements and teas, CBT-I, or even hypnosis.

What is insomnia?

Insomnia is one of the most common sleep disorders, and people who suffer from this condition have problems falling asleep or staying asleep long enough to get rested. Waking up too early and not being able to go back to sleep can also happen. Common symptoms include difficulties concentrating, fatigue, and trouble with performing everyday tasks.

Based on what causes it, this sleep disorder can be primary and secondary. Primary insomnia is not caused by another condition, while secondary insomnia occurs as a symptom of another health problem or condition. Insomnia can also vary in how often it happens and how long it lasts. It can be short, and only occur occasionally, for instance, the night before or after some stressful event. This condition is called acute insomnia. 

On the other hand, chronic insomnia can last several nights in a row over at least three months. If this happens, treatment is recommended because it can be a sign of other medical or psychological issues. Knowing what causes sleep disturbance is vital as it will help with treating it correctly. 

Scientists believe that one of the causes of insomnia is a problem with the sleep and wake cycle in our brain. For instance, when our brain is supposed to enter the sleep cycle, we stay awake. Additionally, the wake cycle lasts significantly longer than normal, so we don’t feel the need to sleep even though our body is tired.

Medical conditions are some of the most common causes of secondary insomnia. Among leading causes are chronic back pain, arthritis, asthma, heart disease, endocrine and gastrointestinal problems, etc. If any of these conditions cause sleep problems, it is recommended to inform a doctor as there may be a way to alleviate the symptoms and improve your sleep. Some medications can also lead to sleep disorders as a side effect.

Psychiatric conditions such as depression, anxiety, and emotional discomfort can cause insomnia that ranges from mild to severe. Mental disease and insomnia are usually linked, and symptoms of one condition can worsen the symptoms of the other.

What is Hypnosis?

The origin of the name hypnosis comes from a Greek god of sleep “Hypnos.” Even though it means “put to sleep,” the state that is induced by hypnosis is not sleeping. It is sometimes referred to as hypnotherapy as it usually involves a researcher or a health professional working with a patient. This type of alternative therapy is used to improve the patients’ state of mind through increased focus, relaxation, and attentiveness. Patients are awake during these sessions, but they are less aware of what is happening around them and more responsive to suggestion. 

When it comes to inducing hypnosis, most people think of swinging watches that make them slowly drift to sleep, but in reality, it is less exciting. Hypnotherapists perform verbal cues that patients listen to and get drawn into a trance-like state. These cues are usually spoken in a soft voice and help patients enter a state of deep relaxation. When hypnotized, patients have increased suggestibility, which means that they are more likely to respond to any suggestions made by the therapist. As hypnotherapy heavily relies on the placebo effect, some people are more suggestible than others. When successful, hypnotherapy shows results within a few sessions, and some of its positive effects can last a lifetime. Even though hypnosis can be a great help, it is recommended to use it as an additional tool to improve other therapies. 

Can Hypnotherapy Help With Insomnia?

If you suffer from more severe sleep disorders, like chronic insomnia, the best course of action is to consult your physician. This way, you can find out if your problems are a symptom of another medical condition. If it turns out you have chronic insomnia, your physician may recommend other therapies like CBT-I. Cognitive behavior therapy (CBT) is one of the most effective ways to treat insomnia, and it consists of several different therapies, including a type of hypnosis. The effects of CBT can be further improved when combined with hypnotherapy. Ask your doctor to refer you to a good hypnotherapist with experience in treating insomnia, and ask for additional resources that can help you learn more about this type of therapy. 

When visiting a hypnotherapist, one of the most crucial things is the willingness to participate in the session and do what you are told. Telling yourself that it will not work or having any doubts can make the process more difficult. As hypnosis is similar to meditation, it is essential to be relaxed as much as possible. The difference is, with hypnosis, you are in this state with the purpose of changing thoughts or patterns. When it comes to insomnia, hypnotherapy is used to train the unconscious mind to sleep naturally and with ease. Those who have long-term insomnia usually feel anxiety when they need to fall asleep, making it even harder to do so. Through hypnosis, a therapist will try to help you deal with this unconsciously by generating more positive associations towards sleep. This is done by using positive words while hypnotized to describe your sleeping experience. For instance, “rest,” “tranquility,” and “peace” are known to work well. Your mind will stop treating sleep negatively, and it will be easier to get enough rest. If someone has problems falling asleep occasionally, these problems are often caused by high levels of stress and inability to relax your mind. Therefore, hypnotherapists usually use a step-by-step process that helps gradually reduce conscious thoughts.

Even though it has not yet been medically proven that hypnosis helps with insomnia, many studies have been performed claiming that this type of alternative therapy helps with sleep disorders. Research has shown that problems with restless legs syndrome (RLS), insomnia, sleepwalking, and night terrors have been reduced through hypnotherapy. Hypnosis can have a positive impact on your rest in several ways. For instance, Swiss researchers reported that participants who were hypnotized experienced sleep of much better quality. They spent more time in the deep sleep stage, slept longer, and were more well-rested. Different research has shown that those who visited a hypnotherapist and participated in sessions several times a week were able to fall asleep faster. A study that was performed in 2007 had promising results. Participants received only one session, and a month later, over half of them reported the improvement of their condition. 

Because of its positive results, and the fact that it is a natural treatment, hypnotherapy can reduce the symptoms of this sleep disorder. Full recovery is possible as well, with both acute and chronic type. If you want to achieve the best results, you should combine it with other therapies.

Can Self-Hypnosis Help With Insomnia?

One of the best things about hypnosis is that it is simple, and almost anyone can lead themselves into this state. Although sessions with a therapist are recommended for more severe sleep disorders, acute insomnia can be dealt with by using self-hypnosis techniques.

There are several ways of self-hypnotizing. It is usually done by following already established programs for inducing self-hypnosis. You can also listen to a guided recording. These programs and recordings are available online, so there is no special preparation necessary to try this. 

Most self-hypnosis programs have similar steps that need to be taken to reach a state of deep relaxation and be subjectable to hypnosis. First of all, it is crucial to find the most comfortable position, and your sleeping position is usually the best choice. Next, your eyes should be closed, and you need to relax your mind and body. It can be helpful to try to imagine tension and stress leaving your body. Afterward, you can use different breathing techniques. The program you follow will usually have a guide that will assist you. If not, you should breathe deeply and rhythmically. Take around 3 seconds for each inhale and exhale. Finally, you will need to recite a script that will help you fall into a relaxing sleep. When you wake up, you will feel refreshed and rested.

When it comes to recordings for self-inducing hypnosis, they commonly contain a guided audio or video session. These are often recordings of some of the best hypnotherapists giving advice and strategies on how to enter a state of deep relaxation. When you succeed, a therapist will use softly spoken words that should help you fall asleep. For instance, phrases like “yawn,” “peace,” and “let go” work best. Even though it sounds simple, these words are what helps transfer your unconscious mind from meditation-like state to sleep. All these recordings are relatively short, as they last up to 15 minutes. 

If your insomnia is not too severe, and you visit a hypnotherapist, he or she might give you a script that you can work with from the comfort of your home. You can also ask a professional to recommend some techniques for meditation and self-hypnosis because they can be useful for many other things. For example, they can help reduce work-related stress, relax your body after intense physical exercise, or help you improve your emotional health.

In conclusion, if you can clear your mind of thoughts and lead yourself into deep relaxation, self-hypnosis will probably help you with insomnia. Although it might be harder with more severe cases, reducing anxiety with these techniques can at least improve some aspects of dealing with this sleep disorder. 

Can Hypnosis be Used on Children?

Children can also be affected by various sleep disorders or just have occasional problems with falling asleep. Since there are no sleeping pills for children that are FDA approved, other therapies need to be used. Changing their sleep hygiene can prove helpful, and if not, CBT can be very successful. Children who have some type of insomnia can also combine these therapies with hypnosis. Hypnotherapy can also be helpful by itself. There is evidence that younger people, children especially, enter the state of hypnosis more easily than those past adolescence. Furthermore, some studies show that children have been successfully treated with hypnotherapy from various problems, including headaches, night terrors, and even insomnia. 

Takeaway

Even though there is still only a limited number of studies that show positive results of hypnosis, hypnotherapy is a promising new way of dealing with insomnia.

The important thing is not to get discouraged if it doesn’t work right away. Solving your sleeping disorders with hypnosis requires commitment and willingness. Sometimes, positive results can manifest after more than five sessions. Moreover, to fully recover from insomnia, treatments may need to last several years. Hypnosis is one of the most natural ways to get yourself to sleep without any side effects.

Every process on our planet operates in a cyclical manner. This ranges from the regular alternation of day and night to the shift in seasons; it all seems to follow a pattern of repetition. Every form of life has adapted to these environmental changes, possessing innate timers which are capable of operating independently yet also adjust in harmony with external signals. The Sun acts as the primary environmental trigger, with the majority of organisms timing their behaviors in alignment with the rhythmic cycle of daylight and darkness.

Circadian rhythms are described as repeating patterns that occur daily. The term is coined from the Latin “circa” meaning “around,” and “diem” meaning “day.” Most living things have an internal clock that is controlling every activity based on these rhythms. Only a small portion of organisms that live in coastal regions are synced to lunar days and don’t follow this pattern. Instead, they depend on the Moon and its gravitational impact on tides. A lunar day is a time it takes the Moon to finish the rotation around its axis compared to the Sun. It is slightly longer than the day, and its duration is 24 hours and 50 minutes.

Let’s take a closer look at how this circadian system works, the different factors that can impact it, and what you can do to boost it and use your biology to improve other aspects of your life. 

How Does Our Internal Clock Work?

The master clock is located in the suprachiasmatic nucleus (SCN), which is a part of the hypothalamus, a region that plays a role in regulating many vital functions like body temperature, appetite, thirst, sleep cycle, sex drive, emotions, blood pressure, heart rate, and many more. If we were to describe what hypothalamus does, we would say that it is in charge of keeping the homeostasis, the principle on which all organisms function. Homeostasis represents the dynamics of the body that uses various feedback mechanisms to keep everything in balance. It doesn’t mean that the state of your body is always the same, but that it is within specific parameters.

The SCN is the size of a pea, and it contains around 20,000 small neurons that send signals to other parts of the brain to regulate sleep/wake cycle, hormone production, body temperature, and other functions. Each neuron exhibits a near 24-hour activity rhythm, which suggests that the clock mechanism works even on a cellular level. When these brain cells are individually grown in a Petri dish, they each follow a 24-hour rhythm, but when they are incorporated in the SCN, they all synchronize together. In the experiments where researchers would remove the SCN in mice, the animals that are otherwise active at night and sleep during the day, show little to no preference in these activities. Their activity didn’t seem to follow a pattern and was random through both day and night. 

This biological clock needs to check its accuracy each day and to do that it uses external stimuli, mostly the sunlight. There are specific photoreceptive ganglion cells in the retina of the eye, which are entirely different than rods and cones that are in charge of generating pictures of the world around us. These cells contain a light-sensitive pigment called melanopsin, that is most sensitive to blue light. Exposure to daylight stimulates a pathway from these ganglion cells, and send a signal about the time of the day so that our biological clock can adjust. Interestingly, most blind people can sense these stimuli, since these photoreceptors can recognize daylight even through closed eyelids. The signals are sent via the optic nerve to the SCN, and it then regulates itself accordingly.

Our internal clocks don’t need light to function, and the circadian rhythms exist even if the person is cut off from the daylight completely. However, the length of day and night varies during the year, and with different geographic locations, so light in addition to other external cues like temperature and meals, serve to synchronize with your environment and prevent small timing errors. Without this feedback, the circadian system could become unbalanced and cause some problems. For instance, shift workers can never fully adapt to their irregular sleep patterns and face many health problems simply because artificial light is not as efficient in resetting the circadian clock in these people. It has been shown that increasing natural daytime lighting in elderly care homes can significantly improve mood disorders, sleep patterns, and can reduce cognitive decline. That is why scientists suggest that everybody should spend some time outside in natural light, as it appears to have many benefits.

Other secondary biological clocks are located throughout the entire body, and they can be found in the heart, liver, kidneys, pancreas, intestines, lungs, lymphocytes, and skin. They are affected by other cues other than light, such as meal times and environmental temperature. The SCN receives feedback from these secondary clocks and uses the information for further synchronization and coordination. Chronobiology is a relatively new discipline that found practical use in the medical field. It turns out that the effectiveness of treatment can significantly increase if it’s applied at the right time, depending on the involved organ.

Circadian Rhythms in Animals

Other living beings on Earth experience the very same natural rhythms that we do. From single-celled bacteria, through plants, to other animals, every organism seems to have an internal clock that regulates its activity. That became evident with the first simple experiments that took place in the 18th century. Curious researchers decided to put plants in the dark to see what would happen, and it turned out that plants tried to adjust to new conditions, but also kept some of the previous activities that otherwise wouldn’t occur during the night. 

The modern-day research of circadian rhythms is mostly done on fruit flies (Drosophila). We have learned a lot about how different genes, biochemistry, and environment all impact the internal clocks. 

In birds, mammals, and reptiles, the central biological clock is located in the hypothalamus, while other organisms don’t have this brain part, so it is located somewhere else, or the rhythms are regulated on the cell level in bacteria. The light is sensed with eyes, or pineal gland in some animals. It is located at the top of the head, and it can also perceive light stimulus and send the information to other parts of the brain. 

Animals need these signals to adjust their activities. For instance, rodents are active during the night, and they use their strong sense of smell to forage for food. Many predators like owls and felines are also active during the night, and they hunt rodents and other animals that are active at that time. Animals that mostly rely on their vision use daytime for their activities. Herbivores eat throughout the whole day and then rest during the night, as they can’t see as clearly, and they would be easier prey for predators. Interestingly, squirrels are most active at dusk and dawn, and they avoid overexposing both during the day and night.

A presence of light is essential for circadian rhythms, but it also signals changes in seasons, and most animals combine it with other environmental cues such as temperature to prepare for mating, hibernation, or migration. That ensures they survive the unfavorable period, and leave the offspring when the conditions are most suitable for their survival.

It is interesting how different animals adapted to conditions where the light is not an adequate stimulus. For instance, deep sea and cave-dwelling fish don’t experience sunlight in their environment, and their internal clocks seem to be operating on its own without being based on the presence of light. Also, reindeer and other animals that live in polar regions with long daylight periods during summer, and exceptionally long nights during winter, seem to be independent of this day/night cycle. 

Genetic Background 

Many different genes that play a role in maintaining circadian rhythms have been identified in recent years. It is no surprise that they are mainly active within the cells of the SCN, but they are also found in other tissues of our bodies. Scientists estimate that around 15% of our genes operate on a 24-hour cycle, and CLOCK, CRY, TIM, PER, and BMAL have been identified to play an important role in the process of sleep. Although scientists are still not sure about all different mechanisms through which they regulate sleep, research in this field is very active. It is known that mutations in these genes are closely linked to several different sleep disorders.

Research of different genetic markers in all organisms discovered something interesting. Even though mammalian clock genes are similar to those of most living things, there is one group that stands out. There is still no connection between genes that regulate circadian rhythms in cyanobacteria, which leads to the conclusion that these systems have evolved independently at least two times. However, there is more research needed to shed light on what is happening there, so we look forward to discovering more about it.

Unexpected Consequences of Circadian Rhythms

Many processes in our bodies occur rhythmically. Our internal clock regulates when to go to sleep and wake up, controls alertness, food intake, temperature regulation, organ functioning, and hormone production. Some other processes are linked to circadian rhythms, even though it might not seem like that at first glance:

• Giving birth usually occurs at night, because the evolution has timed hormones to trigger labor at this time. There is a simple explanation behind this, a mother and her newborn are probably less vulnerable in the dark as they are not as visible to predators, which increases their chances of survival. Even though modern day humans don’t have this problem, it appears that deliveries after midnight are still more frequent.
• Blood pressure spikes in the morning, which generally has the effect of waking us up and promoting alertness, but it also increases the chances of heart attack and stroke. 
• Allergies are often worse in the morning. As much as 70% of allergy sufferers report more symptoms such as sneezing and runny nose in the mornings.
• Asthma attacks are also more prevalent at dawn. One of the possible explanations is that the cortisol levels are very low at that point, which is a steroid hormone that plays a significant role in battling inflammation.

These and many other discoveries lead to the development of chronotherapy, which aims to use natural rhythms to predict the best time to take medications for maximal effectiveness.

Circadian Rhythm Disorders

Several different conditions limit the body’s ability to get sufficient rest. People with circadian rhythm disorders suffer from the lack of sleep, too much sleep, or simply not resting enough at the right time. Their internal clocks are off for some reason, and that can lead to a series of consequences. Here are the most common circadian rhythm disorders:

• Delayed sleep phase syndrome (DSPS) is relatively common, and some estimations show that around 15% of teenagers in the United States suffer from it. People with it usually have 3 to 6 hours delay of sleep onset time. Naturally, they also wake up later. They are getting sufficient sleep, it’s just that their internal clocks are not synchronized with the environment, and they follow their schedule. This behavior is usually frowned upon, and people with DSPS are often labeled as lazy and unmotivated. Because their rhythm is different than what is socially acceptable, they often fail at fitting in their responsibilities. By sacrificing sleep, they can risk the development of insomnia, and people with DSPS often suffer from depression and anxiety disorders.
• Advanced sleep phase disorder (ASPD) is pretty much the opposite of DSPS. People affected by this condition usually experience sleep onset between 7 pm and 9 pm, and they wake up around 3 am. Since this schedule fits in what is socially acceptable, these individuals usually don’t experience as much backlash as people with DSPS, but social alienation can lead to depression. There is a strong genetic link behind this disorder, and people suffering from it have a 50% chance of transferring it to their offspring. 
• Non-24-hour sleep-wake disorder affects the synchronization of the body clock with the environment. Affected people usually have slightly longer than the usual 24-hour day/night cycle, with the gradual expansion. They have trouble falling asleep most of the time but can get a good quality sleep a few times a month when their clock aligns with the photoperiod, and they can feel temporary relief.
• Irregular sleep-wake rhythm is characterized by the complete absence of regular sleep patterns. There is no prolonged sleep period during the night, and sleeping times seem sporadic and random. This condition is extremely rare and is usually in correlation with certain neurological disorders like Alzheimer’s, mental retardation, dementia, and brain damage.
• Shift work sleep disorder affects people working at night and those who are always rotating shifts and don’t have a steady schedule because of it. These people are often sleep deprived, have a higher chance of developing insomnia, and experience excessive sleepiness during waking hours. They are also at a higher risk of having a driving or work-related accident because of the drowsiness and decreased concentration.

The disruptions in circadian rhythms can be a consequence of traveling through several time zones. Jet lag can affect everybody, and people usually have trouble adjusting to a new schedule for several days. Other factors include pregnancy, medication, changes in daily routine, mental health problems, menopause, medical problems like Alzheimer’s and Parkinson’s disease.

Disruption of Sleep/Wake Cycle and Mental Health

Everybody who has missed a night or two of sleep knows that it affects the ability to function the next day. Lack of sleep affects your mood, it makes it harder to concentrate, memorize things, and decreases your work and academic performance. Long term effects go far beyond feeling moody and distracted.

The disruptions of circadian rhythms can affect our physical and mental health. Sleep deprivation is linked to the increased risk of developing anxiety, bipolar disorder, and depression. Increased activity during the resting hours and inactivity during the day have the strongest connection with the higher risk of mood disorders, slower reaction times, and worse subjective feelings of well-being.

Unfortunately, it looks like more and more people are experiencing both mental health problems and sleep disruptions. The faster way of life has got us all chasing around, and sacrificing precious rest to do as many activities as we can. Here are some things you can do to sync your internal clock with the environment and enjoy better sleep, health, and the subjective feeling of well-being:

• Try to maintain a stable sleep schedule. Going to bed and waking up at the same time can help your brain realize when to rest and when to be active. 
• Create a relaxing nighttime routine that will help you unwind and fall asleep faster. You can try reading, meditating, or listening to music. Ban the electronics from your bedroom, and keep it dark, quiet, and cold, to promote a distraction-free environment.
• Control your light exposure. Walking outside the first thing in the morning will get you some sunlight, and it should help your clock restart. Consider spending some time outdoors in the natural light each day for the best results. You can try getting smart light bulbs at your house since you can adjust the light they emit. That way, you can dim them and set a warmer shade in the evening to let your brain know that it is time to go to sleep. That should boost the production of melatonin. Avoid screens at least a couple of hours before bedtime as they emit blue light that can confuse your brain into thinking that it is the morning, which is the time to be active. 
• Try to exercise daily. Only 20 minutes of moderate exercise can do wonders for your sleep and overall health, so try to incorporate it into your everyday routine. Don’t do it too close to bedtime, as it can make it harder to fall asleep since it takes some time for your body to cool down.
• Enjoy a balanced diet with whole grains, lean protein, and plenty of fruits and vegetables. It is best to create a schedule for your meals as well; consume them in a 10-12 hour window and then leave 12-14 hours for your body to rest and repair. Avoid nicotine, alcohol, and caffeine in the second part of the day since these stimulants can disrupt your sleep.

Narcolepsy is a long-term brain disorder that interferes with the ability to control sleep and wakefulness. Those who suffer from it usually experience profound tiredness throughout the day, regardless of how much they slept the previous night. This level of sleepiness is extraordinary, akin to having sleep episodes that the individual cannot fight off, leading to instances where they might fall asleep briefly or for prolonged periods.

People with narcolepsy experience changes in the architecture of their sleep, especially in REM stages. Rapid eye movement (REM) sleep usually occurs every 60 to 90 minutes in people with regular sleep cycles, but in those affected by narcolepsy, it can happen only 10 minutes after falling asleep. Additionally, people may experience cataplexy, which is described as the weakness of muscles that enables a person to move while awake. This state is similar to the paralyzing of the muscles that happen during the REM stage, but since the brain has lost the ability to regulate sleep and wake cycle, it can randomly occur during wakefulness.

It is estimated that 135.000 to 200.000 people are affected by narcolepsy in the United States. However, some experts believe that the condition is underdiagnosed because it is often mistaken with psychiatric disorders, and that the number can be much higher. It affects males and females equally, and the first symptoms usually appear between the ages of 7 and 25.

The goal of this article is to educate people on the causes, symptoms, and the treatment of narcolepsy. Affected people go through many relationship, work, academic, and social problems because of the sleep attacks, and that can often lead to the feeling of embarrassment and impaired mental health. 

Types of Narcolepsy

There are two main types of narcolepsy:

• Type 1 or narcolepsy with cataplexy. It is characterized by a sudden muscle weakness that enables a person to move. Strong emotions often trigger these events, and they can be dangerous if they happen during certain activities such as driving. The main symptom of this type 1 narcolepsy is daytime sleepiness, but people can also experience sleep hallucinations and sleep paralysis. Individuals affected by this most commonly have low levels of brain hormone hypocretin.
• Type 2 or narcolepsy without cataplexy. It is also characterized by excessive daytime sleepiness, but unlike type 1, there are no sleep attacks and cataplexy. People with this condition often have less severe symptoms and normal levels of hypocretin.

A disorder known as secondary narcolepsy can arise from an injury to the hypothalamus, a brain region that plays a significant role in regulating sleep. Besides the standard symptoms, these individuals can also experience severe neurological problems and sleep for prolonged periods each night (more than 10 hours).

Symptoms

The symptoms start in early life, in most cases in the teenage period. Unfortunately, it is a lifelong condition, but it doesn’t necessarily get worse with age. Some symptoms improve over time, especially if the person follows the guidelines for narcolepsy management. The excessive daytime sleepiness is present in all the patients, but all other symptoms are only experienced by 10 to 25 percent of affected individuals. Symptoms include:

• Excessive daytime sleepiness (EDS) is present in all individuals, and it’s the most obvious symptom. EDS is persistent even if the person seems to get enough sleep during the night and feel well-rested in the morning. Unlike with other sleeping disorders, EDS in narcolepsy manifests through the sudden urge to fall asleep, and these sleep attacks come rather unexpectedly. In between these events, a person has normal levels of alertness, especially if they are partaking in an activity that requires their close attention.

• Cataplexy is defined by a sudden loss of muscle tone that leads to muscle weakness and inability to move while the person is awake. It is often triggered by strong emotions such as anger, fear, excitement, laughter, or stress. The onset of cataplexy can be years after the start of EDS, and while some people can only experience a few attacks in their lifetime, others may have many each day. In a small percentage of cases, cataplexy can be the first symptom to appear, and these people are usually misdiagnosed with a seizure disorder. Most of the attacks are on the mild side, where the person feels weakness in limited muscles in their body, and it quickly passes after a few moments. In most severe cases, the affected person’s whole body can collapse, leaving them unable to move, speak, or even open their eyes. But what distinguishes cataplexy from other seizure disorders is that people remain fully conscious even during the most severe attacks. These episodes can last anywhere from a few seconds to several minutes, and they can be terrifying, but in most cases are not dangerous if a person can sense them and find a safe place to collapse.

• Sleep paralysis is described by the temporary inability to move or speak while falling asleep or waking up. It usually lasts from a few seconds to a few minutes, and it is similar to REM induced paralysis, only a person is awake during this event. It resembles cataplexy, and the only difference is that it occurs at the edges of sleep. These events can be pretty scary and troubling, and some people can be mentally affected for an extended period after the episode. In most cases, people fully recover after they are regained the ability to move and speak. 

• Hallucinations are present in a small number of people, and they can sometimes accompany sleep paralysis. Hallucinations can be very vivid and frightening, and while in most cases they are primarily visual, other senses can be involved as well.

• Fragmented sleep and insomnia. Individuals with narcolepsy are very sleepy during the day, but at night they often experience difficulties staying asleep. Sleep maintenance can be affected by vivid dreams, sleep apnea, acting out while dreaming, periodic limb movement, and it can lead to the development of insomnia.

• Automatic behaviors. Individuals affected by this condition often experience microsleeps during the day that usually last a few seconds. A person briefly falls asleep while doing some type of activity, and they continue doing it without being conscious or aware of the action. That mostly happens with routine activities such as writing, typing, and driving. After they wake up, they have no recollection of their actions, but they can recognize them by the impaired performance. If they were writing, their handwriting could degenerate to the point of no recognition, the text they were typing doesn’t make sense, or they might get lost while driving, or even worse, have an accident. After people wake up from these episodes, they usually feel refreshed, and their fatigue and sleepiness disappear for a short period.

What Causes Narcolepsy?

There are several known causes of this disorder. Almost all people with type 1 narcolepsy have lower levels of a brain hormone hypocretin (orexin), which plays a vital role in regulating REM sleep and promoting wakefulness. Low levels of hypocretin do not describe type 2 narcolepsy, and its causes are not well understood. And even though we know that the balance of this naturally appearing hormone dictates the development of the condition, we are not entirely sure how it all works and why it happens. Several factors cause lower hypocretin levels, and they include:

• Autoimmune disorders occur when the person’s immune system doesn’t function properly, turns against itself, and then attacks healthy cells and tissues in the body. Since the cause in most cases is loss of the neurons that produce hypocretin, it appears that it is linked with abnormalities in the immune system. 
• Hereditary factors seem to play a significant role as well, as around 10% of narcolepsy patients report to have a close relative with similar symptoms. However, most of the cases are sporadic, meaning that there is no family history of the disease. That probably means that the person could be genetically predisposed to developing the condition, but that it also depends on the environmental factors.
• Brain injuries can cause narcolepsy. Usually, when the hypothalamus is affected, symptoms can develop. Tumors and other diseases that affect this region can have the same effect.

Related Conditions

Idiopathic hypersomnia is a condition that falls into the same category of sleep disorders as narcolepsy (hypersomnias). It is characterized by episodes of extreme sleepiness that have no identifiable cause. It is different than narcolepsy because the patients never develop cataplexy, and they don’t have sudden sleep attacks. Many individuals experience prolonged periods of rest (more than 10 hours), and excessive sleepiness can disrupt many aspects of life. Standard treatment includes behavioral therapy and certain medications.

Obstructive sleep apnea is a sleep-related breathing disorder that is described by the temporary interruption and cessation of airflow. It is caused by the blockage in the upper airway, and the person affected by it often wakes up during the night short of breath and painting. The most visible sign of sleep apnea is loud snoring, and others include excessive daytime sleepiness, sleep fragmentation, irritability, poor concentration, and impaired cognition. Obesity and neck size are the most common causes of this disorder, and if untreated, it could lead to high blood pressure, and increased risk of heart disease, stroke, and diabetes. Luckily, positive air pressure therapy is very effective in treating obstructive sleep apnea.

Kleine-Levin syndrome is a rare disorder that mostly affects teenage males, and it’s characterized by the behavioral changes such as an increased sex drive, the need for excessive amounts of sleep (over 20 hours a day), and overeating. When awake, affected people seem very disoriented, show irritability, lack of emotions and energy, and may experience hallucinations. These episodes last for days or weeks, and then a person goes into a few months of normal behavior. The cause of Kleine-Levin syndrome is not known, and weirdly, in most cases, the condition disappears later in life.

Excessive daytime sleepiness is a symptom of many other disorders, including hypothyroidism, depression, delayed sleep phase syndrome, periodic limb movement disorder, and many others. Brain tumors, head trauma, cerebral arteriosclerosis, psychosis, and uremia can cause symptoms that resemble those of narcolepsy.

Diagnosis

The diagnosis of narcolepsy consists of a comprehensive clinical study that has the goal to rule out other disorders that could be a potential cause of occurring problems. Since symptoms of narcolepsy appear in many different conditions, the diagnosis is not that simple. A physician will take a close physical exam, and also talk about the patient’s medical history and symptoms. They might ask them to fill out a sleep diary for a week or two, where a person can keep track of their sleeping habits. That includes sleeping and waking times, night disruptions, daily energy levels, nap, activity, and others. This data gives doctors more perspective and can help them plan the next steps.

An overnight sleep study called polysomnography is required to determine the cause of sleep disturbances. It is done in a specialized facility where the sleep technicians measure brain waves, respiration, heart rate, body and eye movement, snoring, and muscle tension, while you are sleeping. They can also determine characteristics of REM sleep that should begin after 60 to 90 minutes after falling asleep, but with narcolepsy, it happens approximately 15 minutes from the beginning. 

A multiple sleep latency test often happens the day after the sleep study. It measures the time it takes people to fall asleep during the day. Usually, there are 4 or 5 opportunities, and people with narcolepsy appear to fall asleep more easily. Also, they will achieve REM sleep during short naps, which is something that other people don’t experience.

Cerebrospinal fluid analysis is helpful with diagnosing narcolepsy, as low levels of hypocretin in a cerebrospinal fluid almost always indicate this disorder.

Treatment

Unfortunately, there is no definite cure for narcolepsy, and people affected by it go through their lives trying to manage the symptoms. Luckily, excessive daytime sleepiness and cataplexy can be both controlled with medications, and with additional lifestyle changes, symptoms became reasonably tolerable.

Medications include:

• Modafinil. It is a central neural system stimulant, and it’s usually the initial treatment for this disorder. It is a popular choice since it has fewer side effects and it is less addictive than other stimulants. Modafinil improves alertness and reduces daytime sleepiness in the majority of people.
• Sodium oxybate. It is also known as gamma hydroxybutyrate (GHB), and it reduces cataplexy and daytime sleepiness. Since it is a strong sedative that is taken twice a day, the distribution of GHB is strictly controlled.
• Amphetamine-like stimulants. These drugs are usually prescribed to treat excessive daytime sleepiness when Modafinil doesn’t prove useful. They come with more side effects such as irritability, shakiness, heart rhythm disturbances, sleep disruptions, and because of that, they need to be closely monitored. People taking these stimulants should always be careful since the amphetamine is risky for potential abuse.
• Antidepressants. They are usually used to treat cataplexy, sleep paralysis, and hallucinations. Two main classes of antidepressants are used: tricyclics and selective serotonin and noradrenergic reuptake inhibitors. These drugs produce fewer side effects than amphetamines, but some may include impotence, heart rhythm irregularities, and high blood pressure.

Lifestyle Changes

Medication treatment works for most of the patients, but it is always recommended to combine with certain changes in life habits. These strategies can help manage occurring symptoms:

• Taking scheduled short naps when you feel the sleepiest. It should prevent sudden sleep attacks from happening and increase energy and alertness during wake hours.
• Maintaining a regular sleep schedule. Going to bed and waking up at the same time every day can help people sleep better. Even if you get the urge to sleep in on the weekends, try to fight it.
• Creating a relaxing bedtime routine. It helps to calm down before going to bed, and it can help people fall asleep faster. You can try reading a book, taking a hot bath, meditating, breathing exercises, or listening to relaxing music. Also, make sure to remove any distractions from your bedroom. Keep it dark and cold to minimize nighttime arousals and sleep fragmentation.
• Exercising daily. A short 20 minutes of moderate exercise can help you sleep better and avoid gaining excess weight. Be sure to do it at least 4 hours before going to bed, as exercising later can be counterproductive, and leave you unable to fall asleep.
• Eating a balanced diet and avoiding large meals before bed. Also, people shouldn’t drink alcohol and caffeine at least 6 hours before bedtime and should avoid smoking altogether.

Safety precautions are essential for people with narcolepsy, especially when driving. Taking medication regularly and following other guidelines that a medical professional prescribed is vital, and minimizes chances of accidents. 

A person’s mental health can suffer when they have troubles maintaining work, intimate, and social relationships. People not familiar with this condition can find sleep attacks humorous, or see them as a sign of laziness, which can negatively affect people suffering from it. That is why the Americans with Disabilities Act require employers and schools to adjust the schedule to the affected person. They might be able to take scheduled naps and perform more demanding tasks when they are most alert. Educating others about narcolepsy is also useful so that these people don’t feel embarrassed or discluded. Additionally, numerous support groups offer emotional support and practical advice to help individuals cope with this disorder.

In a perfect world, everyone would maintain a well-balanced diet, engage in regular physical activity, and enjoy eight hours of slumber each night. However, the demands of daily life often prevent many individuals from reaching these objectives. The lack of time frequently leads people to opt for quick, less healthy fast-food options over preparing nutritious meals. With the majority of our waking hours consumed by work, and additional tasks to complete, it’s easy to convince ourselves there’s no opportunity for exercise. Moreover, in an effort to accomplish everything, many end up cutting back on sleep, which can have detrimental effects over time.

Lack of sleep has many negative effects. Sleep deprivation leads to numerous health conditions, impaired memory and performance, inability to focus, weaker immune system, and the continual practice of poor sleep hygiene can lead to the development of many sleep disorders.

Insomnia is one of the most common sleep disturbances, and it is estimated to affect around 30% of the general population. It is defined by the inability to fall (sleep onset), or stay asleep (sleep maintenance insomnia). An occasional night of poor sleep can happen to anyone, but if it becomes frequent, you should probably pay a visit to your medical provider to check if there is an underlying condition that’s causing sleep problems.

Continue reading to learn more about insomnia, how it develops, what are the risk factors, what you can do to prevent it from happening, and what the treatment looks like for the affected people.

Insomnia Symptoms

Even though it affects around one-fifth of the population, most people experience transient or short term insomnia. Symptoms usually last from a few days up to three months at most. The cause of these short term sleeping difficulties is generally accounted to periods of high stress, acute illness, a short term medical issue that requires surgery or hospitalization, or a significant life event. Regular sleep patterns usually restore when the situation is resolved. 

An excellent example of transient insomnia is the rebound effects when a person ceases to take sleep aids. These medications are used to help your internal clock adjust to the night and day cycle, and when you stop using them, your brain has to reset your sleep pattern on its own, without any supplements. You can help it by spending some time outdoors in the natural light during the day, as well as by dimming the lights in the evening to boost the production of a sleep-promoting hormone called melatonin. The rebound effects can last up to a few days, depending on a person, and then your sleep rhythm should go back to normal.

Chronic insomnia affects a smaller part of the population, and it troubles people at least three times each week, for a period longer than three months. Besides the environmental factors, it seems that genetics play a significant role in the development of chronic insomnia as well. The most frequent symptoms include:

• Daytime sleepiness
• Fatigue and low energy levels
• Memory impairment
• Inability to focus
• Poor work and school performance
• Loss of motivation
• Irritability and mood swings
• Impulsive or aggressive behavior
• Lack of balance and coordination
• Frustration about sleep

Health Risks of the Lack of Sleep

Sleep experts recommend 7 to 9 hours of sleep each night, but it appears that one in three Americans is getting less than six hours on average. This trend can have serious health consequences that affect every aspect of your life.

Sleep deprivation can leave you feeling cranky and unmotivated. You feel too tired to work efficiently and participate in your daily activities. On top of that, your performance is affected, and you can’t seem to be able to concentrate and deliver like you used to. To make things even worse, your ability to make rational decisions declines, which leads to more unhealthy choices like smoking, drinking more alcohol, and eating junk food. With a lack of motivation to exercise, unhealthy diet, and increased stress, insomnia can lead to more severe health effects.

Chronic sleep deprivation raises the risk of diabetes, obesity, high blood pressure, stroke, and heart disease. It also appears to be connected with numerous mental health disorders, such as depression and anxiety. Lack of sleep also leads to weakened immune systems, which leaves you more prone to the common cold, inflammations, and infections. Impaired judgment can play a role in the development of alcohol or drug abuse. 

In rare cases, insufficient rest can be even more dangerous. A chronic lack of sleep leads to daytime drowsiness, which can result in the appearance of microsleeps. These events are short bursts of sleep that usually last several seconds. They are involuntary, and anyone who has briefly snoozed during a lecture has experienced them. Although they seem harmless, if they happen when the person is driving or operating heavy machinery, there could be fatal consequences. During microsleep, your brain doesn’t respond to the external stimuli, and you are not aware of what is happening around you for a few moments. People are generally bad at recognizing when these events will occur, or they choose to ignore it, which is even worse. Drowsy driving is responsible for more than 100 thousand car crashes, 1500 fatalities, and 40 thousand injuries each year in the United States. 

What Causes Insomnia?

Insomnia is a condition that affects people of all ages. It is estimated that around 30 percent of adults, and about the same percentage of children and teenagers suffer from it. However, it is a little more prevalent among women and people aged 65 or older. 

Developing this condition is connected to many underlying disorders, and treating it depends on each case. Transient and short term insomnia is often the result of specific circumstances that create a stressful environment and disrupt regular day to day living. Resolving the situation usually leads to the cessation of symptoms.

Development of chronic insomnia is affected by three factors: hereditary, repetitive behaviors, and different triggers. In most cases, the results are a combination of more than one of these factors.

You can’t run from your genetics, and it seems that it has a significant part in the development of sleep disorders. Some people simply have a lower threshold for nocturnal arousals, which means that they are easily woken up by sound or movement. If the arousals are somewhat frequent, they lead to fragmentation of sleep, and it can develop into insomnia. Unfortunately, there is little a person can do to limit this, and people who are easily woken up should aim to eliminate night disturbances from their bedroom so that they can enjoy a sound, restful sleep.

Other people are prone to certain medical conditions that can affect a person’s sleep quality, like:

• Chronic pain
• Restless legs syndrome
• Sleep-related breathing disorders
• Neurological disorders like Alzheimer’s and Parkinson’s disease
• Depression
• Anxiety
• Kidney disease
• Bladder dysfunction
• Gastrointestinal Reflux Disease (GERD)
• Arthritis
• Cardiovascular disease
• Lung disease

If another disorder is causing your sleep problems, the first step is to treat that underlying condition. The proper management should eliminate or lessen the symptoms that are interfering with a person’s nightly slumber.

Certain triggers can initiate or make sleep difficulties worse in people, and they include:

• Injury
• Acute illness
• Stressful life events
• Positive or negative emotional experiences
• Medications and stimulants

While not all of these factors can be controlled and eliminated, the use of cognitive and behavioral therapy can lessen the magnitude of the triggers, and help us understand how to deal with, and overcome them. The removal is easier with the medications as there are usually different alternatives on the market. Some drugs that can increase the risk of insomnia as a side effect are:

• Stimulants (Caffeine, amphetamines, ephedrines including Aderal)
• Antidepressants (Prozac, Paxil, Zoloft, Lexapro)
• Steroids
• Narcotic analgesics (Codeine, Oxycodone, Oxycontin, Percocet)
• Decongestants (Pseudoephedrine, phenylephrine)
• Pulmonary (Albuterol, Theophylline)
• Cardiovascular (β-blockers, diuretics, lipid-lowering medication)

The use of stimulants like caffeine, nicotine, and alcohol can additionally disrupt sleep. That is why health professionals are suggesting limited consummation of alcohol and caffeine during the day, and all sleep experts agree that you should restrain from using any stimulants at least six hours before bedtime.

Diagnosis of Insomnia 

Depending on the complexity of the situation, discovering underlying factors can be challenging. First, your physician will review your medical and medication history to see if he or she can spot anything unusual that could be causing sleep problems. Next step is talking about your sleep habits and doing a physical exam to look for any signs of medical conditions that could be the cause of insomnia. They might even order a blood test to determine if everything is alright with your thyroid gland.

Also, a physician can ask you to keep a sleep diary for a week or two. It is a log of your sleep behaviors that should include things like the time you go to sleep and wake up, how long it takes you to fall asleep, if you experience any night disruptions, if you feel well rested in the morning, if you are napping during the day, and more. You should also keep track of other habits that could be affecting sleep like diet and exercise. This detailed information helps them get a more comprehensive view of the situation so that they can prescribe you the best possible treatment, which often includes overall lifestyle and sleep habit changes and in some cases, a short use of medications. 

If the cause of your sleep problems isn’t clear, or your physician suspects that there is some other sleep disorder in question such as restless legs syndrome or sleep apnea, they may refer you to do an overnight sleep study called polysomnography. This procedure is done in specialized facilities called sleep clinics, where the technicians take numerous tests to determine the cause of your sleep disruptions. 

When you first come in, they’ll ask you to fill out several questionnaires like the Pittsburgh Sleep Quality Index, to evaluate your situation. The way these tests work is that there is a certain threshold and if your score passes that, it is an indication that you may have a sleep disorder. After you are done, it is time for the actual sleep study. A sleep technician will hook you up to several machines that measure your brain waves, heart rate, breathing patterns, snoring, eye and body movement, and more. With this detailed data about your sleep, sleep experts can then assert your situation, give a diagnosis, and recommend further treatment.

Different Therapy Options

Based on the individual situation, a doctor can suggest several different approaches to battle with sleep problems.

Behavioral treatment (CBT-I)

These approaches are based on changing behaviors surrounding sleep, which can include internal thoughts and impressions about sleep, creating a pleasant bedroom environment, and doing activities that should improve sleep routines. The goal is to root out all negative and create positive associations that should help with insomnia.

CBT-I is a type of therapy where you are trying to address the recurring thoughts and behavioral patterns that hurt your sleep, with the help of a professional. This method is mostly used for chronic insomnia, as people usually develop frustrations with nighttime rest because they spend so much time trying to fall asleep without success. The goal is to undo this and make healthy, positive associations. This usually takes time, and standard CBT-I involves hour-long weekly sessions over 6 to 12 weeks. The treatment includes the use of sleep restriction, stimulus control, relaxation training, biofeedback, cognitive control, and sleep hygiene training. 

Stimulus control refers to strengthening positive associations between the bed and sleep. Since people with chronic insomnia get frustrated with the inability to fall asleep, a single thought of going to bed can make them anxious. This method requires using your bed only for sleep and intimacy. Everything else like watching TV, reading, scrolling social networks, and answering work emails, should be done somewhere else. If you are using stimulus control should only go to bed when you are feeling sleepy, and if you can’t fall asleep for 20 to 30 minutes, you should get up and do a relaxing activity until you get tired again. Over time, your brain will learn to recognize your bed as the place for nightly slumber, and it will take you a lot less to drop off.

Sleep restriction limits the time you spend in bed each night. The way it works is that you look at your sleeping habits and set a time you spend in bed each night. For instance, if you usually take 8 hours, but only spend 5 of those sleeping, then the limit is set at 5 hours. The goal of this initial restriction is to cut down the time needed to fall asleep so that you don’t spend hours lying awake and getting frustrated. When the falling asleep becomes easier, you gradually expand this time, so that you can get a sufficient amount of sleep.

Relaxation and biofeedback include different methods of meditation and breathing exercises that help calm the mind and body. Biofeedback is achieved through the use of specific devices that let you know your state of relaxation by notifying you about your blood pressure, body temperature, heart rate, or muscle tension. That way, you can use meditation and breathing techniques to get back to the calm state.

Cognitive control refers to the use of psychotherapy to change the negative thoughts and attitudes towards sleep. Therapists use different methods to do that depending on the individual, but you should know that this usually takes some time, so the best you can do is to be open and patient.

Some doctors may prescribe different medications to treat insomnia. Most of them are used for one to four weeks and are not intended to be taken for more extended periods. They are usually used in combination with other treatment methods. The most commonly used ones are benzodiazepines, including Diazepam (Valium), Clonazepam (Klonopin), Alprazolam (Xanax), and Lorazepam (Ativan). Some over the counter sleep aids can include Antihistamines, Benadryl, and Melatonin. 

Improving Sleep Hygiene

One of the essential things for battling insomnia is to change some of your lifestyle habits and establish good sleep hygiene. That includes:

• Going to bed and waking up at the same time every day. That way, your internal clock will be set in a way that your brain knows exactly when is the time to fall asleep, and when it should be active.
• Creating a comfortable sleep environment. Your bedroom should be dark, and you should keep a thermostat somewhere between 60 and 67 degrees Fahrenheit. Also, block any auditory distractions by using earplugs or white noise machine.
• Ban all electronics from your bedroom, and avoid screen time in the last hour before going to bed. Displays emit blue light that can trick your brain into thinking that it is daytime, and that can suppress the production of a sleep-inducing hormone called melatonin.
• Stay active and enjoy some time outside in the natural light. Exercise is essential for proper sleep, and you should aim for at least three sessions each week to fully enjoy all the benefits. Just keep in mind not to do it too close to bedtime, as it can be counterproductive.
• Eat a balanced diet with lots of fruits and vegetables. Also keep away from stimulants such as alcohol, nicotine, and caffeine, especially later in the day.

Popular Insomnia Content

Insomnia affects a large number of individuals, with many experiencing it at some point in their lives. Those dealing with insomnia or other sleep-related conditions often find it challenging to fall asleep, remain asleep, or might wake up frequently during the night. Additionally, some people face the problem of waking up too early, which can lead to decreased productivity, irritability, diminished memory, daytime tiredness, and occasionally, a decreased enjoyment of life overall.

Although it’s perfectly normal to have a restless night here and there, not getting enough quality sleep on a regular basis can be hard on your health, both mentally and physically. For some people, insomnia is a lifelong problem. For others, the issue is temporary, lasting days, weeks, or even months before sleep patterns return to normal. Thankfully, there are several alternative medicine solutions that can help people who are suffering from sleep disorders.

What Causes Temporary Insomnia?

Temporary insomnia can last anywhere from a single night to several weeks. Many things can bring on this problem, but the most common cause is stress. Illness or temporary pain from some sort of injury can also bring on periods of insomnia. Sometimes the problem is caused by something in the environment, such as sleeping in a new place, too much light, or too much noise. 

And, of course, changes in the sleep pattern, such as working a different shift or jet lag, can also bring on periods of temporary insomnia. If you are experiencing temporary insomnia, it’s essential to be aware of daytime fatigue that could lead to accidents on the road at your job.

What Causes Chronic Insomnia?

For most people, temporary insomnia will usually resolve itself. However, temporary insomnia can develop into a chronic issue if the cause of your inability to sleep is not addressed. In more severe cases, chronic insomnia may be the result of mental or emotional disorders, including extreme stress, depression, and anxiety.

Other health conditions, like sleep apnea, breathing problems, hormonal or digestive disorders, and even heart conditions, can cause chronic insomnia. Drug and alcohol abuse and overuse of stimulants like caffeine and tobacco are also common causes. And finally, poor bedtime habits, like keeping the television on when you’re trying to fall asleep or not having a regular bedtime schedule, could also be the cause.

Using Herbalism and Supplements to Relieve Insomnia

There are several herbs and supplements that are recommended for the treatment of insomnia. Herbs and supplements are a great alternative to conventional sleeping pills because they are usually non-addictive, and they don’t generally leave you feeling drowsy when you wake up in the morning. 

Here are some herbs and supplements to consider trying if you are suffering from chronic or temporary insomnia:

• Valerian: Valerian has been used as a remedy for insomnia for centuries. It doesn’t work for everyone, but for many, it is just as effective as conventional sleeping pills. If you decide to try this herb, take it about one hour before you go to bed for best results.
• Magnesium: Magnesium is a mineral that not only helps with insomnia, it’s also essential for heart and brain health. It also quiets the body and mind, so you can fall asleep more easily.
• Passionflower: Passionflower is an herbal remedy that’s often recommended for the treatment of insomnia. It’s especially useful when it’s paired with other natural remedies.
• Glycine: The amino acid glycine may be beneficial to those suffering from insomnia because of its effect on the nervous system. It has been shown to lower the body temperature, which signals to the body that it’s time for sleep.

Aromatherapy for Insomnia Relief

“If you’re having racing thoughts and difficulty settling into a restful sleep, insomnia may creep in,” says Yinova Center Chinese Medicine expert, Kate Reil. Kate is an acupuncturist and herbalist who often incorporates essential oils into an overall treatment plan for patients suffering from insomnia. She goes on to say that essential oils can be used for easing feelings of anxiety and promoting deep sleep.

Here are some essential oils to try:

• Lavender: Lavender is useful for calming and has been reported to have anxiety reducing effects that are similar to Valium, without the dangerous side effects. Try placing a few drops of the oil onto our pillow before you go to sleep.
• Orange: Orange essential oil is recommended for calming the mind and balancing emotions. Try it combined with cedarwood and lavender in a diffuser at bedtime.
• Bergamot: This essential is excellent for regulating emotions and harmonizing your mood.
• Clary Sage: Clary sage is known to relax muscles and regulate hormones. For a relaxing bath that will help you fall asleep, try adding 10 drops of clary sage to your bathwater along with two cups of Epsom salts. Epsom salts can give a boost of magnesium, which is also helpful for sleep disorders.
• Cedarwood: Cedarwood has a grounding and calming effect. To calm anxiety before bedtime, try rubbing a few drops of cedarwood oil into the soles of your feet.

Relaxation Techniques to Relieve Insomnia

Relaxation techniques can help you fall asleep more quickly, sleep longer, and feel more rested when you wake up. They should be used about 20 or 30 minutes before bedtime, and there are several different techniques you can try.

One of the easiest techniques to try is visualization. All you do is get in a comfortable position and imagine a calming scene. Try to include all of your senses. For example, if you’re at the beach, think about the way the breeze feels on your skin, hear the waves, smell the salt water, and picture the waves in your mind. The more vivid you visualize the scene, the more effective it will be.

Yoga is beneficial for insomnia because it includes several relaxation techniques, including stretching, meditation, and deep breathing. A study done by Harvard showed that people who do yoga every day for eight weeks fall asleep faster, sleep longer, and don’t wake up as often during the night. Try searching online for a gentle nighttime yoga routine and do it every night about half an hour before bedtime.

Massage Therapy for Insomnia

Studies done by the Mayo Clinic show that massage therapy is beneficial for reducing the stress that can lead to insomnia. Massage can help people sleep more deeply and restoratively. Massage can help boost the production of the hormones melatonin and serotonin, which are both critical for quality sleep. It’s a smart, drug-free option that can be used over the long term to help with both short-term and chronic insomnia.

Many physicians are beginning to recognize the value of alternative medicine for treating insomnia. Conventional sleeping pills are beginning to take a back seat to safer, more natural therapies. A multi-dimensional approach that addresses the patient as a whole may improve the outcome for patients who are hesitant to turn to pharmaceuticals.

Sleep plays a crucial role in our well-being, and healthcare experts are emphasizing the need for greater awareness regarding its importance. It’s common knowledge that diet and exercise significantly impact our health, yet it appears that adequate sleep should also be considered equally important, standing alongside these two as a vital component for leading a prolonged and fulfilling life.

With people today leading more stressful lives, it is no wonder that there is an increasing number of sleep disorders and headaches. It seems that these events are somehow connected, as it is not rare that they appear at the same time. Many insomnia patients often experience migraines that additionally make it harder to fall asleep. That poses an important question that looks like the famous “chicken and egg” problem. Is it the headaches that cause sleep disruptions, or are they simply a symptom of these disorders? The truth is somewhere in the middle, as our bodies are incredibly complex, and it seems that there isn’t an easy answer to this question.

One thing is sure, headaches are widespread, and they affect more than 50% of the population on any given year. Everybody has experienced it at some point in their lives, but those unfortunate ones have to deal with it a lot more often than the rest of the population. It appears that around 3% of people have chronic headache, meaning that they experience it for more than 15 days each month. That can be truly disabling, especially when you take into consideration that most of the times, doctors don’t know what is causing them. 

There are many available medications for potential treatment, and the effectiveness of each one depends on the individual. Some people find certain drugs to be miracle cures, while others regard them as not helpful at all. If you are experiencing headaches regularly, and they seem to affect your everyday life, you should speak to your medical care provider. They can do closer examinations to try and determine what is causing them and propose the right treatment.

In some cases, simple lifestyle changes can go a long way, and they can be extremely helpful in eliminating or lessening these painful events. Let’s take a closer look into the connection between adequate rest, sleep disorders, and headaches, and see what we can do to prevent them from happening.

Types of Headaches

There are many types of headaches, and health professionals recognize more than 150  different ones. They are divided into two main categories, primary ones that are the condition itself and are not caused by some other event, and the secondary ones that can occur due to some other disorder, head trauma, or substance abuse.

Primary Headaches:

• Migraines: People experiencing them feel the intense throbbing pain on one side of the head. It can be accompanied by heightened sensitivity to light, smell, and sound, with the feelings of nausea and sometimes vomiting. Some other disruptions may arise like numbness, muscle weakness, pins and needles sensation, difficulty speaking, flickering lights, or partial loss of vision. Migraines tend to last up to 3 days, and they are reoccurring. Unfortunately, most people who are experiencing them have these episodes throughout their whole lives, while the frequency can vary from once a year to several times a week. The causes of migraines are not fully understood, but they appear to be more common with people who have some disorders like depression and epilepsy, and they also seem to run in families. Some other triggers may include stress, anxiety, hormonal changes, sleep disruptions, dehydration, skipped meals, some drugs, and more. To treat them, physicians prescribe certain medications for the attacks, as well as suggest making lifestyle changes that should help with the prevention.
• Tension headaches: They are very common, and all people experience them from time to time. They are characterized by a dull, persistent pain on both sides of the head. People may also experience a feeling of pressure behind the eyes and the sensitivity to light and sound. Although the severity of these events can vary, they usually last up to several hours, and shouldn’t keep people from their regular activities. The cause of these events is not entirely known, but some triggers include stress, anxiety, dehydration, skipped meals, poor sleep, loud noise, lack of exercise, bad posture, and eye problems. It seems that they are also more prevalent among people suffering from depression. Treatments include medications and lifestyle changes that aim to remove all the potential triggers.
• Cluster headaches: They are described by a very sharp, unbearable piercing pain around or behind one eye. For some reason, they are six times more likely to develop in men than in women. These severe events can be accompanied by a watering eye, swollen eyelids, blocked or runny nose, increased sensitivity to light and sound, and restlessness. The attacks come without warning, and they often take place at the same time each day, usually in the part of the night just before the dawn. The cause of these events is unclear, but it seems to affect smokers and regular alcohol drinkers more. Treatment aims to reduce these occurrences, and doctors usually prescribe certain medications for that. In some severe cases, they might suggest surgery.
• Exertional headaches: They occur during strenuous physical exercise and can be caused by running, jumping, lifting weights, sexual intercourse, or intense coughing and sneezing. They manifest as a throbbing pain throughout the whole head and are usually short-lived. Over the counter (OTC) painkillers should take care of them, and you should always make sure to do the adequate warm-up exercises before any intense activity.
• Hypnic headaches: These mostly occur in people over 50 years old, and they are more prevalent among women. The episodes are characterized by a mild pain on both sides of the head, that usually appears at the same time each night, which got it a nickname of “alarm clock” headaches. It can last up to three hours, and symptoms may include sensitivity to sound and light, and nausea. Unfortunately, causes and triggers of these events are not known. Some researchers speculate that since the elderly are getting less slow wave sleep, which is essential for proper brain restoration, it is somehow connected with these events, but the proposed mechanisms are yet to be described. The leading treatment choice is surprising – caffeine. It is a brain stimulant that doctors usually recommend avoiding too close to bedtime, as it is known to disrupt sleep. But in these cases, it appears to be useful, and people can take it in the form of tablets, or they can drink coffee in the evening.

Secondary headaches:

• Medication-overuse: These painful events resemble migraines or tension headaches and are caused by the withdrawal of certain medications such as opioids, triptans, and acetaminophen. They can be accompanied by nausea, vomiting, increased heart rate, restlessness, anxiety, and sleep disturbances. 
• Sinus headaches: Sinusitis or the swelling of the sinuses causes these headaches, and it is usually the result of infection or allergy. The symptoms consist of dull aches around the eyes, cheeks, forehead, and can sometimes spread to the jaw and teeth. They often go hand in hand with thick green or yellow nasal discharge, blocked nose, fewer, light sensitivity, and nausea. Treatments include painkillers, nasal decongestants, antihistamines, and corticosteroids in the case of allergy, and antibiotics if the infection is the problem.
• Caffeine-related: Consuming more than 400 mg of caffeine per day, which is around four cups, is harmful to your health and can induce migraines. Also, withdrawal after some time of heavy consumption can have the same effect and can also be accompanied by poor mood, irritability, fatigue, nausea, and difficulty concentrating.
• Head Injuries: You should always seek professional help if the head injury seems to have caused unconsciousness, confusion, memory loss, seizures, vision or hearing problems, and vomiting. Usually, a headache will develop soon after the event, but in some cases, it can develop months later, making them difficult to diagnose.
• Menstrual headaches: In women, migraines are often linked with periods and are related to the change in hormone levels. They can also be caused by oral contraceptives, pregnancy, and menopause. 
• Alcohol: Everybody has experienced a hangover at some point in their life, with a throbbing pain on both sides of the head that seems to be worsened by movement, bright light, and loud noises. The risk of getting a hangover can be reduced by drinking in moderation, not doing it on an empty stomach, and consuming water between beverages and before going to bed to ensure proper hydration.

Sleep and Headache – The Connection

Sleep is essential for proper functioning, and lack of sleep can lead to numerous health conditions, impaired memory, inability to focus, poor work performance, and more. The internal clock in our brain is responsible for deciding when to rest and when we should be active. It is all part of circadian rhythms, which are cyclical changes that we go through every day. Our brain adjusts this clock by perceiving external stimuli like light and temperature. It then releases different neurotransmitters and hormones like melatonin, that tell the rest of the body to go to sleep.

It is clear by now that there is some connection between sleep and headaches. For instance, migraines usually appear between 4 am and 9 am, which might suggest a mechanism that correlates with sleep or circadian rhythm or both. Sleep deprivation, as well as sleeping too much, are among the most common triggers of these events. Also, shift work and jet lag can be common triggers, which suggest the influence of both circadian systems and sleep. 

Cluster and hypnic headaches appear almost exclusively during the night slumber, which additionally strengthens the idea of this close relationship. Migraines and insomnia usually appear together, and they are more likely to affect people who have suffered mild head injuries, as a part of post-concussion syndrome. 

Morning headaches usually go hand in hand with other symptoms like daytime sleepiness, and they are often a clear sign of an underlying sleep disorder like obstructive sleep apnea. Also, people with narcolepsy are more prone to migraines than the rest of the general population, and so are the individuals with restless legs syndrome. Night terrors and sleepwalking are somewhat more common in migraine sufferers, especially children. 

The balance between sleep and wakefulness is essential for keeping our bodies in optimal state and maintaining homeostasis. That may explain such a close relationship between headaches and sleep. Some researches suggested that the migraines are our body’s way of telling us that something is wrong. When you are not getting enough sleep, and you are faced with a sharp pain that disables you from doing anything, it might force you to slow down and catch up on your rest. Additionally, when you sleep in too much, migraines can keep you up at night, preventing you from falling asleep, which could lead to the restoration of balance between rest and activity.

Common Sleep Disorders

Insomnia is the most common sleep problem for people suffering from migraines. It refers to difficulty falling (sleep onset) and staying asleep (sleep maintenance insomnia). People usually wake up in the morning with a headache and not feeling refreshed. That leads to daytime fatigue, poor attention, inability to concentrate, lack of motivation, and impaired overall functioning. Sometimes a nap can help contain a daytime migraine, but that can later lead to difficulties falling asleep, so it’s a two-edged sword. If you suspect that you have insomnia, you should pay a visit to your medical provider. They can run a series of tests to determine the reasons for your sleep disruptions, and with the right treatment, your migraines should disappear as well.

Obstructive sleep apnea is a condition where something is blocking the upper airway and preventing regular ventilation. The most apparent symptom of this disorder is snoring, which occurs when the air is running over a relaxed tissue that then vibrates and produces that familiar sound. Sleep apnea contributes to disrupted sleep patterns as people often wake up in the middle of the night gasping for air. Sleep fragmentation leads to waking up with the morning headache, and people usually feel sluggish and not at all well-rested. Luckily, this condition is successfully treated with positive air pressure therapy, and all the symptoms, including migraines, should improve with regular use of prescribed treatment.

Teeth grinding can lead to waking up with a headache and sore jaw. If it is not treated, it can lead to a temporomandibular disorder, and chronic teeth grinding, which is also known as bruxism. Most common causes of this condition are excessive stress and poor sleep, and simple lifestyle adjustments, and the use of a mouthguard can improve symptoms and prevent migraines.

Improving Sleep Hygiene

If your symptoms are persistent and are preventing you from doing your daily activities, you should visit your doctor. They can carefully examine you and determine the cause of your problems, and advise further treatment accordingly. However, there are some things you can do on your own to improve many aspects of your life, including sleep quality, productivity, and fewer headaches. 

• Create a regular bedtime routine. You should try to go to bed and wake up at the same time every day. Most people like to sleep in on weekends and try to catch up on the lost sleep, but that doesn’t seem like a good idea. Instead, try maintaining a schedule where you will regularly get 7 to 8 hours of rest every night, and try to resist the urge to sleep in on the weekends. That way, your brain will know exactly when is the time to go to sleep, and when it should be active, which will lead to less time spent falling asleep, lifted energy levels during the day, and no daytime sleepiness.
• Understand your body’s need for rest. Adults should get between 7 and 9 hours of sleep each day. Don’t hesitate to take a nap, but don’t do it too late in the afternoon, and keep in under 40 minutes. If you sleep for longer, you are risking to enter deep sleep and feel disoriented after waking up, and that has an opposite effect on boosting productivity, which should be a goal of every nap.
• Incorporate exercise in your weekly routine, as it can boost the production of melatonin and help you enjoy more restorative sleep. Even a light 30-minute walk can go a long way, but it seems that moderate exercise has the most benefits. You should try to be active at least three times a week, and you can even try some weight lifting, as it seems to have some extra benefits. Make sure not to do it too close to bedtime though, as it can be counterproductive, and leave you awake in bed, unable to fall asleep.
• You should always aim to eat healthily. Fruits and vegetables should be the main focus of your meals, and you should cut down on alcohol, nicotine, and caffeine consumption, especially close to bedtime. They are stimulants that can disrupt your sleep, and cause more problems.
• Create a pleasant sleep environment free of any distractions. Your bedroom should be dark, cold, and noise free. You should ban all electronic devices from your sleeping area, and leave it just for that. Avoid using your smartphone or laptop before bed, because it emits blue light that can trick your brain into thinking it is the morning, and it can stop the production of melatonin, which can lead to poor sleep. 
• Try to spend some time outdoors in the natural light, as it can help your brain understand better when it is daytime, and adjust your internal clock accordingly.