insomnia

Disrupted sleep in your 30s-40s may impact memory later in life

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Researchers say the quality of sleep in younger years can impact memory in older age. Maria Korneeva/Getty Images

  • Sleep disruptions – waking up and then going back to sleep during the night – may contribute to memory and cognitive problems.
  • The duration of sleep was not considered in the study.
  • Researchers reported that cognitive issues showed up 10 years after the end of the study.

People who experience disrupted sleep in their 30s and 40s are more likely to have memory and cognitive problems later in life, according to a study published in Neurology, the journal of the American Academy of Neurology.

Researchers looked at the sleep patterns of 526 people who were followed for 11 years.

To calculate averages, the participants wore a wrist monitor for three consecutive days, one year apart. They also reported bedtimes and wake times in a sleep diary.

In addition, the partcipants completed a sleep quality survey, receiving a score ranging from 0 to 21, with higher scores indicating poorer sleep quality.

The scientists also recorded how long each person slept each night.

Participants also completed a series of memory and thinking tests.

Details from the study on sleep and memory

The study included 526 participants with an average age of 40 at baseline who were followed for 11 years. Of these, 239 people, or 46%, reported poor sleep, which was defined as having a sleep score of greater than 5.

Researchers also looked at:

  • Sleep fragmentation, repetitive short interruptions of sleep
  • The percentage of time spent moving
  • The percentage of time not moving for one minute or less

The scientists added the two percentages to determine an average sleep fragmentation score. Overall, the participants had an average sleep fragmentation score of 19%. The researchers then grouped the participants based on their scores.

The researchers reported that of the 175 participants with the most disrupted sleep, 44 had poor cognitive performance 10 years after the study ended, compared to 10 of the 176 with the least disruptive sleep.

The scientists noted that after adjusting for age, gender, race, and education, the people with the most disruptive sleep were more than twice as likely to have poor cognitive performance as those with the least disruptive sleep.

They also found no differences in cognitive performance in the middle group compared to those with the least disruptive sleep.

The length of time people slept and self-reported sleep quality were not associated with cognition in middle age.

Reaction to the memory and sleep study

“This important work shows how healthy brain aging is a lifelong endeavor,” says Dr. David Merrill, a geriatric psychiatrist and director of the Pacific Neuroscience Institute’s Pacific Brain Health Center in California who was not involved in the study.

“Even in early adulthood, sleep quality results in measurable changes in cognitive performance by mid-life. The study findings support the importance of sleep quality, uninterrupted, or unfragmented sleep in relation to cognitive performance,” Merrill told Medical News Today.

“Undoubtedly, we need a certain minimal quantity of sleep too, but the study wasn’t a sleep lab study, so it wasn’t structured to ask that question,” Merrill added. “Perhaps [discussing sleep patterns with my patients and] encouraging them to use sleep trackers so they can see for themselves how better sleep quality relates to days with improved energy and thinking. There are great direct-to-consumer wearables now that can allow us to know how well we’re doing to get a good quality night’s sleep.”

The researchers reported that the most significant limitation of the study was its small sample size. This prevented the researchers from thoroughly investigating potential race or gender differences.

How sleep and memory are connected

“This is a very interesting study,” said Dr. Steven Feinsilver, the director of the Center for Sleep Medicine at Northwell Lenox Hill Hospital in New York who was not involved in the study.

“We all know that sleep is good for you and the results of this study are undoubtedly true. But the question is, what came first: Did poor sleep quality cause cognitive dysfunction or did cognitive dysfunction cause poor sleep quality?,” Feinsilver asked.

“Everyone wakes up during the night, but most people don’t remember. We have what is called retrograde amnesia – the last few minutes before falling asleep doesn’t make it into our long-term memory,” Feinsilver told Medical News Today. “This is also true of waking during the night. If we wake up and quickly go back to sleep – which is very common – we don’t remember it.”

“There is still a lot that we don’t know about sleep,” he added. “But the most important aspect is – how do you feel the next day? If you typically feel good during the day, you probably get enough sleep. The average person needs about 7.25 hours, but this is an average. Some may need more; some may need less. People aren’t very good at assessing their own sleep, but they can assess how they feel during the day.”

Finding a balance between quantity and quality of sleep

It is possible that cognitive function is related more to the quality of sleep rather than the length of time spent sleeping.

A studyTrusted Source completed in 2021 at Washington University Sleep Medicine Center reported that there could potentially be a middle range where cognitive function remained steady.

The scientists found that too little and too much sleep could contribute to cognitive difficulties. Cognitive scores declined in participants who slept less than 4.5 hours or more than 6.5 hours. The association held true even after adjusting for a variety of factors, including age, sex, and levels of Alzheimer’s proteins.

People who wake up feeling rested should not feel compelled to change their sleep habits, experts say.

However, those who do not sleep well might notice they have more difficulty with cognitive tasks. Treating the issue can potentially improve cognition.

Insomnia increases risk of stroke in people under 50, says study

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Representational image.

STORY HIGHLIGHTS

Around 31,000 people with no history of stroke for the last nine years were observed as part of the study

People facing trouble in sleeping or having a bad sleeping cycle or any other signs of insomnia, may be at an increased risk for stroke, claimed a new study.

According to the study, a person facing more symptoms of insomnia is likely to be at a higher risk of stroke especially if they are under the age of 50.

The study observed 31,000 people who had no history of stroke for the last nine years. Stroke risk is generally higher in older adults who have multiple health issues, noted the study.

After other factors which increase the risk of stroke were controlled, researchers observed that people with five to eight symptoms of insomnia had a 51 per cent increased risk of stroke in comparison to those that did not have insomnia, as per a statement on the study which was published in the journal Neurology.

Meanwhile, people who suffered one to four symptoms had a 16 per cent increased risk of stroke in comparison to people with zero symptoms of insomnia, the study discovered.

“There are many therapies that can help people improve the quality of their sleep, so determining which sleep problems lead to an increased risk of stroke may allow for earlier treatments or b.ehavioural therapies for people who are having trouble sleeping and possibly reducing their risk of stroke later in life,” stated lead study author and epidemiologist Wendemi Sawadogo, who is also a researcher at the Virginia Commonwealth University in Richmond, in a statement

Similar results found in another study

Another study which was published in April analysed data collected from 4,500 people and reached similar results for different types of sleep disorders.

WATCH | CDC’s vaccine safety datalink flagged possible brain stroke risk

https://www.wionews.com/videos/cdcs-vaccine-safety-datalink-flagged-possible-brain-stroke-risk-552678/embed?autoplay=0

As per the results, people sleeping less than five hours a night, which can be a symptom of insomnia, were three times more likely to suffer a stroke than those who regularly slept for seven hours of sleep, which is the minimum required sleeping hours recommended for adults by the US Center for Disease Control and Prevention.

Speaking to CNN, Dr Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University’s Feinberg School of Medicine in Chicago said, “Poor sleep can impair the natural blood pressure dipping that occurs during night time sleep and contribute to hypertension — an important risk factor for stroke and cardiovascular disease.”

“In other population based research, similar relationships have been reported between poor sleep health and disorders such as diabetes, heart disease and dementia,” she stated.

What to know about light therapy for insomnia

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Light therapy may be a safe and effective treatment option for people with mild to moderate insomnia symptoms.

Insomnia is a type of sleep disturbance affecting a person’s ability to fall asleep, stay asleep, or get a quality night’s sleep.

Treatments for insomnia often involve lifestyle modifications. Light therapy is a newer, potentially helpful therapy for insomnia and other sleep disturbances.

This article reviews how light therapy may help with insomnia, other effects of light therapy, possible side effects, and more.

How light therapy works and how it helps insomnia 

Photo and Co/Getty Images

Light therapy involves exposing a person to artificial light for a set period of time. Light therapy may occur in a clinical setting or at home.

During a light therapy session, a person sits or stands near a lamp or light box. The device typically mimics natural sunlight.

Commercially available units emit between 2,500 and 10,000 lumens per square meter (lux), a measure of light brightness. A person should work with a doctor to determine the proper settings, including the length of sessions and the best time of day to use the therapy.

A 2016 systematic reviewTrusted Source of light therapy for insomnia and sleep disorders noted mixed results from 53 studies. Additionally, the authors noted possible study biases. They did conclude that it may help with circadian rhythm and some insomnia symptoms, but the effects were mild to moderate at best.

Light therapy for insomnia and other sleep disorders is promising, with many people accepting it as a noninvasive treatment option. Still, experts do not yet fully accept it as a mainstay therapy.

Other positive effects of light therapy

Light therapy has a variety of potential uses:

  • Light therapy has shown promisingTrusted Source results in treating major depressive disorder (MDD) with seasonal patterns.
  • Phototherapy, or light therapy, is a first-line, cost-effective option for treating moderate to severe psoriasis.
  • Bright light therapy was effectiveTrusted Source and well tolerated in treating nonseasonal MDD in adults.
  • Research suggests that light therapy is a viable treatment for early poststroke insomnia in people with mild to moderate strokes. In addition, bright light therapy is effective for:
    • relieving daytime sleepiness
    • treating fatigue
    • treating depression
    • improving quality of life in people with poststroke insomnia

A 2019 studyTrusted Source into how light therapy works for major depressive disorder (MDD) with seasonal patterns noted the following possible benefits, which can aid those with depression and also positively affect sleep:

  • It helps create stable and consistent sleep patterns.
  • It aids the circadian rhythm.
  • It helps balance the activation of serotonin in the brain.
  • It improves alertness during the day.

Possible side effects and safety considerations

A person should consider discussing light therapy with a doctor before starting. Some individuals may not be good candidates for light therapy, includingTrusted Source:

Further, an ophthalmologist should supervise people with glaucoma, cataracts, or retinopathy during their light therapy treatment.

Possible side effects of light therapy can include:

  • agitation
  • headaches
  • irritability
  • blurry vision
  • problems with sleeping
  • fatigue
  • eyestrain

Can you have light therapy at home?

A person can purchase a light box for home use. However, a person should discuss their intended use with a doctor before using. Questions for a doctor could relate to:

  • best time to use the device
  • session length
  • number of sessions they recommend
  • possible precautions, such as what medications may worsen any side effects

Generally, a phototherapy session at home involves sitting or standing in front of the light. Some studies suggest that once-daily sessions in the early morning for half an hour using 10,000-lux lights is an effective dosage for insomnia.

Frequently asked questions

Below are some frequently asked questions about light therapy.

Can light therapy cure insomnia?

Light therapy cannot cure insomnia, but it may help lessenTrusted Source the severity of symptoms. A person may need additional therapy, particularly if they have severe symptoms.

What type of light therapy is best?

Some studies suggest that using a light box with 10,000 lux for 30 minutes in the early morning works for insomnia. A person should discuss light therapy with a doctor before starting to help ensure they get the best results.

How long does it take to work?

Some studies showed that light therapy for insomnia might start working within 1–2 weeks. A person may need more or less time and additional therapies to help with severe symptoms.

What other therapies are available for insomnia?

The following are other therapies:

Doctors may also prescribe OTC or other prescription medications to help with insomnia.

Read more about insomnia treatments.

Summary

Light therapy may help with insomnia and other sleep disturbances. However, it may work best for cases of mild to moderate insomnia.

People interested may find the best success using a 10,000-lux light once per day in the morning for about 30 minutes. They may need to supplement the treatment with medications or other therapies to help with insomnia or other sleep-related symptoms.

Before starting light therapy, a person should discuss their plans with a doctor. They can help determine whether a person is a good candidate and at low risk for side effects. In general, the therapy is safe, but it can cause some problems for people with preexisting conditions or those who take certain medications.

Non-invasive Neurotechnology Reduces Symptoms of Insomnia and Improves Autonomic Nervous System Function

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Summary: A new closed-loop, acoustic stimulation technique significantly improves sleep quality and autonomic immune system function, and reduces symptoms of insomnia.

Source: Wake Forest University

A good night’s sleep is crucial to health and well-being. Numerous research studies have shown that insomnia can increase the risk of cardiovascular events, obesity, diabetes and other illnesses. 

Now, a new study from researchers at Wake Forest University School of Medicine shows significant improvements in not only sleep quality, but also in improved autonomic nervous system function using a closed-loop, acoustic stimulation neurotechnology.

The study is published online in Global Advances in Integrative Medicine and Health.

Cereset ResearchTM with Standard Operating Procedures (CR-SOP) is the evolution of HIRREM®, or high-resolution, relational, resonance-based electroencephalic mirroring, a noninvasive, closed-loop technology that uses scalp sensors to monitor brainwaves and software algorithms to translate specific frequencies into audible tones of varying pitch.

These tones linked to brainwaves are echoed back in real time via earbuds. This allows the brain a chance to listen to itself, to look at itself in an acoustic mirror.

“CR-SOP allows the brain to reset from stress patterns that contribute to insomnia,” said Charles H. Tegeler, M.D., chair of neurology at Wake Forest University School of Medicine. “During the intervention, the brain continuously updates with respect to its own activity patterns, resulting in auto-calibration or self-optimization.”

While still echoing brainwaves, as with legacy HIRREM, CR-SOP uses an updated platform with faster computers, new sensors and hardware, and computer management during the protocols. This results in faster echoing of brainwaves, shorter sessions and reduced dependence on technologist expertise.

In this randomized and controlled study of 22 adults, researchers compared changes on the Insomnia Severity Index (ISI), a self-report instrument to assess insomnia symptoms. About half of the participants received 10 sessions of CR-SOP linked to brainwaves while the control group received 10 sessions of randomly generated auditory tones. Sessions were received over a mean of 15.3 days. Researchers also recorded heart rate and blood pressure to assess autonomic cardiovascular regulation. 

After completion of the sessions and at follow-up visits up to six weeks later, subjects in the CR-SOP group reported reduced insomnia symptoms. They also showed statistically and clinically significant improvements in autonomic function across multiple measures such as heart rate variability (HRV) and baroreflex sensitivity (BRS) compared to those who received random tones.

HRV is a powerful biometric that reflects the health of the autonomic nervous system, and BRS measures blood pressure regulation. HRV is correlated with a host of important health and well-being outcomes.

This shows a test subject undergoing the treatment
Cereset Research with Standard Operating Procedures (CR-SOP) is the evolution of HIRREM, or high-resolution, relational, resonance-based electroencephalic mirroring, a noninvasive, closed-loop technology that uses scalp sensors to monitor brainwaves and software algorithms to translate specific frequencies into audible tones of varying pitch.

These findings are in line with previous HIRREM research that showed a reduction in insomnia symptoms.

According to Tegeler, the study also used standard operating procedures so that all subjects received the same sequence of protocols. Taken together, this greatly increases the scalability of this approach so that more people might have access, more quickly, he said.

“Closed-loop acoustic stimulation can improve sleep as well as autonomic function in those who suffer from insomnia,” Tegeler said. “This pilot study demonstrates these benefits with CR-SOP from sessions received over a short period. This is also an important step in showing the intervention’s potential scalability for treating more people.”

Ongoing clinical trials are focused on stress and anxiety in health care workers as well as caregivers. 

HIRREM and Cereset Research are registered trademarks of Brain State Technologies based in Scottsdale, Arizona and have been licensed to Wake Forest University School of Medicine for collaborative research since 2011.

Conclusions

This pilot study compared use of a standardized, allostatic, acoustic neurotechnology intervention with a sham, active control condition. The magnitude of change in insomnia severity was clinically relevant and similar to the findings in a prior, fully powered trial, but the differential improvement observed was not statistically significant. Significant improvements were demonstrated in sleep quality and some autonomic function measures.

Is Insomnia Genetic?

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Insomnia, which describes chronic difficulty falling or staying asleep, is a frustrating disorder that impacts overall daytime functioning Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference and quality of life Trusted Source American Academy of Sleep Medicine (AASM) AASM sets standards and promotes excellence in sleep medicine health care, education, and research. See Full Reference . About 30% to 35% of people experience insomnia symptoms occasionally, and women are more likely to be affected than men.

If you struggle with chronic insomnia, you may wonder what you can blame your sleepless nights on. A number of factors can contribute to insomnia Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , from seasonal changes in sunlight hours to your social schedule and lifestyle. Insomnia is often related to a health condition, substance abuse, or a mood disorder like depression.

A growing body of research suggests your genes may also play a role in whether or not you experience insomnia. We explore the latest genetic research on insomnia, and share tips for better sleep.

Is Insomnia Genetic?

Research suggests you can be genetically predisposed to having insomnia. You aren’t destined to experience insomnia because of your genes, however. Rather, certain genes may increase your risk Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . Other genes can also make a person less likely to experience insomnia. Specifically, researchers estimate that heritability accounts for 31% to 58% of your likelihood of experiencing insomnia.

It isn’t terribly surprising that insomnia has a genetic component. Your genes affect other aspects of sleep, too, such as how much sleep you need. Genes also influence your chronotype Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , or whether you’re an early bird or a night owl.

Genetic Testing for Insomnia

At this time, genetic testing of sleep traits primarily occurs in research studies. Generally, doctors and sleep specialists do not conduct genetic testing for insomnia in a clinical setting. Instead, they diagnose their patients with insomnia according to a set of specific criteria outlined in the International Classification of Sleep Disorders. People interested in genetic testing related to sleep can participate in a research study or pursue it through consumer companies that offer DNA testing.

Researchers began by identifying genetic markers of insomnia in fruit flies. Since then, they’ve found a large number of genetic markers in humans as well. Studies of insomnia in families, twins, and large genome-wide association studies (GWAS) have found multiple genes that are connected to insomnia. A genome Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. See Full Reference is an individual’s unique combination of genes, and GWAS look at the genomes of large groups of people.

The genes that may cause insomnia are tied to the same processes that regulate your sleep-wake cycle, and whether you feel awake and alert, or sleepy and relaxed. These genes may affect hormones and neurotransmitters involved in your circadian rhythm, such as serotonin, adenosine, GABA, and hypocretin/orexin.

Genes vs. Gene Expression

To understand how your genes affect your likelihood of insomnia, it’s helpful to know the difference between your genes and gene expression. Genes are located in chromosomes, which are found in the nucleus of nearly every cell in the body. Each person has over 20,000 genes, which help define the traits that make you who you are. Genes are made up of DNA, which gives your body instructions to make proteins and dictates what those proteins should do to help you function.

Your gene expression Trusted Source Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. See Full Reference , on the other hand, determines whether or not each set of instructions is carried out. For example, in healthy sleep, the arousal system is inhibited via gene expression, allowing you to relax into sleep. In people who have a genetic risk of insomnia, however, the genes involved in this process may not be expressed. They may fail to send a message to the right neurons. As a result, the arousal system stays in overdrive, and your brain may not calm down as needed to initiate sleep.

You can think of the genetic risk of insomnia as being similar to that of diabetes (which, incidentally, may also be genetically linked Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference to insomnia). People with a family history of diabetes need to be more careful about their diet, sugar intake, and other variables that may increase their risk of diabetes. Similarly, people with a family history of insomnia may need to be more careful about practicing good sleep hygiene and taking preventative measures to prevent insomnia.

Additional Genetic Associations With Insomnia

Large genome-wide association studies (GWAS) have documented between 57 to 248 genetic associations Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference with insomnia, including those related to sleep quality, duration, and timing. GWAS analyze the genetic makeup of tens of thousands of people and help researchers estimate how much an individual’s genes influence a particular trait.

Additionally, they’ve found:

  • For some time, researchers have known that women are more likely to experience insomnia than men. Now, they know their genes may be partly to blame, as studies of twins have shown that women have a higher heritability of insomnia than men.
  • Many conditions associated with insomnia may also be influenced by the same genes that predispose a person to insomnia, including depression, attention-deficit hyperactivity disorder (ADHD) (9), restless leg syndrome Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , diabetes, and cardiovascular disease Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference .
  • Stress and insomnia are inextricably linked, with insomnia being considered a hyperarousal disorder. Physical and emotional stress can rev up your body and make it difficult to relax into sleep. People with genetic markers of insomnia may be more vulnerable to the effects of stress.

Are Your Genes the Cause of Your Insomnia?

Only genetic testing can determine if you’re predisposed to insomnia. Most clinical doctors do not do genetic testing for sleep issues, but it is available through some consumer DNA companies.

However, an easier, albeit less scientific, route might be to ask your family members if they have trouble sleeping, or if they know of other family members who have insomnia. While you’re at it, ask them for tips and tricks on improving sleep. Since you’re related, what works for them may also be helpful for you.

Tips for Better Sleep

If insomnia is keeping you up at night, try these strategies for better sleep.

Create a Calming Bedtime Routine

Many people who experience insomnia are hyper-aroused, which means their emotions, nervous systems, or other physiological systems are overactive. By following a calming bedtime routine Trusted Source Sleep Education The American Academy of Sleep Medicine launched the Sleep Education website to provide reliable information about sleep, sleep disorders, and treatment options. See Full Reference , you can both cue your brain that it’s time to sleep as well as relax your body and mind to prepare for bed. Incorporate calming activities like taking a bath, meditating, stretching, reading, journaling, or coloring.

Transform Your Bedroom Environment

Your bedroom can help you get in the mood for sleep. Make it calm and serene, and as dark, cool, and quiet as possible. You might repaint the walls a calming color. Remove clutter and any reminder of stress, like your work laptop.

Avoid Sleep-Disturbing Behaviors

Caffeine Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , alcohol Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , and tobacco Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference all interfere with sleep quality, including your ability to fall or stay asleep. Minimize your intake of these substances, especially in the afternoon and evening. Studies show caffeine can disrupt sleep even when consumed six hours before going to bed.

Similarly, using electronic devices Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference in the hours before bed can keep you up at night and lead to symptoms of sleep deprivation over time. Switch off your phone, TV, and computer an hour or two before bedtime, and turn on your smartphone’s blue light blocking filter in the evening hours to give your eyes a rest.

Get Exercise and Sunshine

A regular exercise routine Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference can positively impact  your sleep. By physically tiring out your body, it may be easier to fall asleep at night. If you can, perform your exercise outside, early in the morning or day. The morning sunlight Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference can also positively impact your sleep and mood, by affecting your circadian rhythm.

Ask Your Doctor About Sleep Medications

Medications may help relieve insomnia and related conditions by inhibiting arousal. Some sleep aids can have serious side effects, so it is always important to consult your doctor before using one.

Try Cognitive Behavioral Therapy for Insomnia (CBT-I)

Cognitive behavioral therapy for insomnia (CBT-I) is considered the most effective treatment for insomnia. Over a course of several sessions, a therapist works with you to help you understand the thoughts and behaviors you have about sleep. Then, you learn to replace the unhealthy thoughts and behaviors with healthier ones using various techniques, such as:

  • Reframing the bed as a place for sleep. This may include making your bedroom environment more comfortable, refraining from using the bed for any other activity besides sleep and sex, and leaving the bedroom if you can’t fall asleep within a short period of time.
  • Following a regular sleep-wake cycle. Specifically, people learn to set a consistent bedtime and wake time, and follow those every day of the week.
  • Identifying negative, stressful, or maladaptive thoughts that contribute to your insomnia. Once identified, you learn techniques to interrupt or “talk back” to those thoughts with healthier beliefs.
  • Practicing good sleep hygiene. Sleep hygiene includes behaviors that promote healthy sleep. A person with a genetic predisposition toward insomnia may want to be more diligent about following these practices.

Whether you are genetically predisposed to insomnia or not, you have the power to take action and improve your sleep. If your insomnia is not going away over time or your sleep troubles interfere with your quality of life, talk to your doctor. Your doctor can identify any underlying issues and suggest potential treatments.

Acupuncture Helps Relieve Insomnia Safely and Effectively

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When needles are inserted into the acupoints of the human body, they strengthen the circulation of qi and blood, overcome the blockage of the meridians, restore the meridian system to normalcy, and thus cure the disease.(Shutterstock)

When needles are inserted into the acupoints of the human body, they strengthen the circulation of qi and blood, overcome the blockage of the meridians, restore the meridian system to normalcy, and thus cure the disease.(Shutterstock)

Insomnia is a common ailment and can be a sequela (a condition that arises following another condition) of COVID-19.

Many medications for treating insomnia have side effects with the potential to cause drug dependence. According to an article published by Mayo Clinic, prescription sleeping pills may include side effects such as dizziness or lightheadedness, headache, changes in thinking and behavior, diarrhea or nausea, and the like.

HT7 Stimulation Can Relieve Caffeine-Dependent Sleep Deprivation

Two recent studies in South Korea have shown that acupuncture is a safe and effective way to treat insomnia.

The Korea Institute of Oriental Medicine research team led by Dr. Ryu Yeon-hee confirmed acupuncture can improve insomnia in treating endoplasmic reticulum stress (ER stress). ER can result in cells not folding proteins properly, a biochemical misstep that can lead to insulin resistance and other disorders.

In the animal experiments conducted by the research team mice were injected with high doses of caffeine and induced to high alert status. The researchers used electric acupuncture to stimulate an acupoint corresponding to human acupoint spirit gate (HT7).

In traditional Chinese medicine (TCM), the spirit gate is on the wrist at the base of the palm on the pinky finger side. To be precise and technical, it is on the ulnar end of the transverse crease of the wrist, in the depression of the radial side of the tendon of the flexor carpi ulnaris muscle. It can regulate brain function, sports senses, and emotions.

The study results showed that electroacupuncture can relieve ER stress to affect the brain while sleeping. The endoplasmic reticulum is, in essence, the transportation system of the eukaryotic cell. If pressure is overexerted to the ER, the intake of caffeine and similar environmental factors will induce the problem of immune reaction, inequivalent neurotransmission, and cause insomnia.

The results of the study confirmed changes in the patterns of sleeping and wakefulness after acupuncture stimulation. HT7 stimulation can relieve caffeine-dependent sleep deprivation by modulating the ER stress response. In addition, the results confirmed the curative effect of electroacupuncture upon exercise recovery.

The research team believed that acupuncture therapy produced little adverse effect and it can be used as a continuous treatment for non-medicinal sleeping management. The research team hopes that this method will become the foundation of curing insomnia instead of machines and medications.

Corresponding study author Dr. Seo Soo-yeon told Korean media that, “Although the focus of this research is on the effect of acupuncture upon the ER stress, the curative effect is far more than that.” They “will continue to do similar research on controlled and stabilized acupuncture therapy with more scientific evidence provided.”

The research results were published in the international journal Biomedicine & Pharmacotherapy on Sept. 23, 2022.

Study Confirmed the Safety of Acupuncture Therapy

Moreover, the Korea Institute of Oriental Medicine recently confirmed the safety of acupuncture therapy through a large-scale study.

The Department of Science in Korean Medicine, College of Korean Medicine, Graduate School, Kyung Hee University and the institute released research on Dec. 12, 2022, on the safety of acupuncture therapy conducted by Korean medicine doctors and published the results in BMC Complementary Medicine and Therapies.

The research team revealed that although previous large-scale studies from the United Kingdom, Germany, and Japan reported an acceptable safety profile for acupuncture treatment, outcomes may differ according to the clinical and cultural context where it is performed. Therefore, it is necessary to do a massive and prospective study on the safety of acupuncture treatment by Korean medicine doctors.

From July 2016 to October 2017, the research team compared and analyzed the data provided by 222 Korean medicine doctors on 37,490 acupuncture treatments. The result showed that at least one adverse event (AE) was reported in 4,518 out of 37,490 acupuncture treatments, including bleeding, needle site pain, and bruising.

Most of the adverse events were considered mild in severity with no sequelae and quick recovery time.

What Is Acupuncture in TCM?

TCM has discovered that there is a “meridian” system in the human body that is responsible for transporting “qi” and “blood” throughout the body. The two substances of qi and blood circulate to maintain balance and stability in various tissues and organs. When the meridian system is blocked, it will affect the transportation of substances and allow abnormalities to appear in the human body.

Acupoints are a unique term in Chinese culture and TCM, and they are places with many nerve endings and blood vessels. They are specific locations where qi and blood gather, transfer, and enter and exit, and are also regarded as energy-gathering points of the human body.

According to TCM theory, the flow of qi in the meridians can be improved by stimulating acupoints through acupuncture. When needles are inserted into the acupoints of the human body, they strengthen the circulation of qi and blood, help overcome the blockage of the meridians, restore the meridian system to normalcy, and thus help cure disease.

Light Therapy for Insomnia Sufferers

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You know you sleep better when it’s dark, but did you know light — at the right times — can help you sleep better, too? The connection between light and sleep is stronger than you may think. For some people with insomnia and circadian rhythm sleep disorders, light therapy can help relieve their sleep issues.

Read on to learn more about light therapy, how it works, and what conditions it can help treat.

What Is Light Therapy?

Light therapy is a type of therapy designed to treat certain health conditions through exposure to artificial light. During a light therapy session, the person sits in front of a specialized device, known as a light therapy box, that emits bright light similar to natural sunlight. Light therapy is also known as light exposure therapy, circadian light therapy, bright light therapy, or phototherapy.

Light therapy can be helpful for people with insomnia, circadian rhythm sleep disorders, and some types of depression. In particular, your doctor may recommend light therapy if you experience sleep issues related to:

  • Insomnia
  • Circadian rhythm sleep disorder
  • Seasonal affective disorder (SAD)
  • Depression
  • Jet lag
  • Working an overnight schedule
  • Alzheimer’s disease or dementia

How Does Light Therapy Work?

Light therapy is fairly straightforward. You sit in front of a special light box or visor , designed for light therapy, for a set amount of time each day. To avoid damage, the light should shine into your eyes indirectly, not directly. The light boxes intended for light therapy emit strong light that mimics outdoor light, but without the harmful UV rays.

Typically, patients use a light box with a light intensity measuring 10,000 lux , positioned between 16 to 24 inches away from the face. At this intensity, sessions may only last 20 to 40 minutes , with longer sessions proving more beneficial. If using a lower-intensity device, such as 2,500 lux, the session may be as long as 2 hours.

When used consistently and as recommended by a doctor, exposure to this light helps reset your circadian rhythm — the technical term for your body clock. As a result, individuals undergoing light therapy are better able to fall asleep earlier at night, or sleep in later in the morning, depending on what they need.

What’s the Science Behind Light Therapy and Sleep?

Your circadian rhythm dictates when you feel tired, when you feel alert, when you’re hungry, and several other bodily processes. Scientists call it your circadian rhythm because it roughly follows the same 24-hour cycle as the sun (the word “circadian” comes from the Latin words for “about” and “day”). By exposing your eyes to light similar to sunlight, light therapy helps realign your circadian rhythm with the patterns of the sun. As a result, you feel more tired in the evening, as sunlight lowers, and more awake in the morning when the sun rises.

Specifically, during a light therapy session, your eyes’ retinal cells perceive the light from the light therapy box, affecting certain chemicals in your brain . These chemicals are melatonin and serotonin, and they’re responsible for regulating your sleep-wake cycle. The perception of light delays your brain’s melatonin production, waking you up and lifting your mood.

Light is the strongest cue for training your circadian rhythm. Doctors and sleep specialists use it to develop the most appropriate light therapy treatment plan for their patients, including the time of day the light box should be used, and for how long at a time.

Light therapy tends to be most effective when practiced daily in the morning, as many people experiencing circadian- or depression-related sleep issues are what researchers called “phase-delayed”. This refers to having an internal body clock that functions “behind” a normal circadian rhythm, so the person naturally starts to feel like sleeping and waking up at later times than what’s typical.

However, light therapy can be just as helpful for individuals who are phase-advanced and feel tired very early in the evening, such as someone who works an overnight night shift. For these individuals, afternoon or evening light therapy can be helpful.

What Can Light Therapy Help With?

Light therapy can help relieve sleep issues associated with insomnia, circadian rhythm sleep disorders, jet lag, seasonal affective disorder, and depression.

Insomnia

Insomnia describes a consistent difficulty falling asleep, staying asleep, or lack of overall quality sleep. When experienced multiple times a week for three months or more, it’s considered chronic. Insomnia can occur on its own, or it may be comorbid with a mental health disorder like depression or anxiety, Alzheimer’s disease and dementia, or another health condition. Light therapy can be effective in relieving insomnia in many of these cases.

Circadian Rhythm Sleep Disorders

Some people experience insomnia due to an underlying circadian rhythm sleep disorder. These sleep disorders can develop naturally, as in the case of extreme night owls, or they can be brought on by working an overnight schedule. Even jet lag is technically a circadian rhythm sleep disorder. Light therapy is one of the primary treatments for these disorders.

Jet Lag

Jet lag occurs when your body travels across time zones, and your circadian rhythm remains synchronized with your old location. Until it catches up to your new location, you can feel sleepy in the middle of the day or wake up at 3 am. Simply spending time outside can be a powerful treatment for jet lag, by helping your biological clock realign to the sun. Although, light therapy may help accelerate this process in cases of extreme jet lag when you’ve traveled across several time zones.

Seasonal Affective Disorder

Seasonal affective disorder is a form of seasonal depression. For most people, it occurs in the fall and winter, although some experience it in the spring and summer. SAD is brought on by the changes in sunlight associated with the changing of the seasons, and it can vary in intensity depending on how far from the equator you live. Sleep issues often include difficulty falling asleep and hypersomnia, a tendency to continue feeling sleepy despite getting ten or more hours of sleep per night.

Individuals with SAD have difficulty regulating serotonin , and overproduce melatonin, resulting in depressed mood and lethargy. Light therapy can lift their mood and have an antidepressant effect . One study found that just one 1-hour session of light therapy can significantly reduce depression scores for individuals with SAD. Light therapy can also prevent SAD symptoms in the first place. When compared to those receiving no therapy, individuals with SAD who practice light therapy during the winter are 36% less likely to experience a depressive episode.

Depression

Individuals with non-seasonal depression also commonly experience sleep issues , including insomnia, hypersomnia, and excessive daytime sleepiness. While the research is less conclusive, light therapy also seems to benefit individuals with non-seasonal depression . Light therapy alone can be beneficial for these individuals, although light therapy in combination with an antidepressant tends to be more effective .

Can You Do Light Therapy at Home?

Part of the beauty of light therapy is its accessibility. You can even do light therapy at home. There are a wide variety of light therapy products that allow you to easily integrate light therapy sessions into your daily life. You can read, write, talk on the phone, use your computer, cook, and more, all while practicing light therapy.

Light therapy boxes come in all shapes and sizes, including:

  • Tablet-like devices
  • Floor lamps
  • Desk lamps
  • Table lamps
  • Alarm clocks
  • Wearable visors

You can purchase light therapy boxes online and in stores. In some cases, they are covered by insurance.

It’s important to note that some light therapy boxes are designed for insomnia and sleep disorders, while others are designed to treat skin disorders like psoriasis . Only light boxes designed to relieve sleep and mood symptoms filter out UV light, whereas ones for skin disorders don’t — so ensure the light box you’re considering emits most if not all UV light.

Is Light Therapy Safe?

Light therapy is generally considered very safe. Although, some patients experience side effects when performing light therapy, including eye strain, headache, nausea, hyperactivity, and skin irritation. Sometimes, the side effects go away on their own after a few days . If they continue, consult your doctor. They may recommend changes to your light therapy sessions, such as changing the length, time of day, product, or how close you sit next to the light box.

Some people may be more likely to experience side effects, including individuals with bipolar disorder , or who have skin or eye conditions that make them more sensitive to sunlight.

For this reason, it is important to consult a doctor or sleep specialist before undergoing light therapy. They can advise you on a safe treatment plan, and recommend the appropriate light therapy products and intensity.

Is Light Therapy Right for You?

Light therapy is not considered a cure for insomnia, depression, or other conditions. However, it can be helpful in improving your energy levels and helping you fall asleep or wake up easier. It can take a few days to a few weeks Trusted Source Eliserver Eliserver is a publishing company that aims to help researchers and health care professionals advance science and improve health outcomes for the benefit of society. linkinghub.elsevier.com to start to notice the effects.

In addition to light therapy, there are other steps you can take to help reset your biological clock. These include:

  • Following a regular sleep schedule, on weekdays and weekends
  • Making your bedroom as dark as possible
  • Getting natural sunlight every day, especially in the morning
  • Avoiding electronic use at night
  • Changing the times you exercise and eat

If you think light therapy may be right for you, talk to your doctor.

Insomnia: The Latest Research

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If you have trouble falling asleep or staying asleep, you may have insomnia, the most common sleep disorder. Between 10% and 30% of adults have chronic insomnia, and many more deal with it from time to time. Here’s a look at some of the latest research on this condition, its causes, and treatments that may help.

Insomnia Medications

A new type of drug is giving doctors another option when it comes to prescription medication to treat insomnia.

Orexin receptor antagonists. Some of the latest sleep medications are known as orexin inhibitors. They block the action of a brain chemical that keeps you alert, called orexin. Two of these drugs include:

  • Lemborexant (Dayvigo)
  • Suvorexant (Belsomra)

Scientists are studying two other similar drugs in clinical trials.

All sleeping pills come with risks and side effects. With some, you can develop a tolerance, which means it stops working effectively at the recommended dosage, or even feel like you can’t fall asleep without them. Some can cause you to walk, eat, or even drive in your sleep. Most can leave you feeling groggy the next day. Doctors usually only prescribe them for the short-term, and you have to stop using them gradually.

Melatonin. Your body makes this hormone as the sun goes down, telling you it’s time to get sleepy. A prescription form of melatonin helps you fall asleep by acting like melatonin in your brain.

Melatonin supplements are often sold as a treatment for insomnia. But both the American Academy of Sleep Medicine (AASM) and the American Academy of Physicians don’t recommend it, saying there isn’t enough evidence it actually works.

It’s also hard to know what you’re getting when you buy supplements. A 2017 analysis of dozens of supplements found that more than 70% of the time, the amount of melatonin in the product didn’t match what was on the label.

Nondrug Insomnia Therapies

Your doctor probably won’t prescribe a sleeping pill until you’ve tried other treatments. Scientists are studying nondrug therapies that can help insomnia, but cognitive behavioral therapy is one option sleep experts often recommend first.

CBT-I. The AASM put out new guidelines in early 2021 strongly recommending cognitive behavioral therapy for insomnia (CBT-I). When you do CBT-I, you meet with a therapist to learn how to change thoughts and behaviors that may be keeping you from getting a good night’s sleep. It involves several techniques that you may try one at a time or in combination.

  • Cognitive restructuring. The therapist will help you identify and change unhelpful thoughts and feelings that may be affecting your sleep, like anxiety about insomnia or unrealistic expectations.
  • Stimulus control. This means setting up a sleep environment with no distractions, going to bed and getting up at the same time every day, and leaving the bedroom, rather than tossing and turning, when you can’t get to sleep.
  • Sleep restriction. You’ll record the amount of time you spend sleeping with a sleep diary, then start staying in bed for only that amount of time plus 30 minutes. You’ll probably get less sleep at first. But the idea is to make yourself tired enough to get solid sleep, then gradually increase your time in bed.
  • Relaxation training. Your therapist can teach you relaxation techniques like breathing exercises and meditation that may help calm your mind.
  • Sleep hygiene. This includes a range of habits that promote good sleep, like getting exercise, cutting out late-night eating, alcohol and caffeine, and keeping your bedroom cool, dark, and quiet.

Therapists have traditionally provided CBT-I face-to-face. But throughout the COVID-19 pandemic, doctors have been working on alternatives to in-person sessions that appear to get good results.

Two recent studies showed that CBT-I conducted over the phone or through a video link is just as effective as face-to-face therapy. In 2020, the FDA approved an app that delivers CBT-I by prescription. Research into the app and web-based therapy programs has found that so-called digital CBT-I does help relieve insomnia.

Light therapy. Sunlight helps control your body’s sleep/wake cycle by regulating the sleep hormone melatonin. When that cycle is thrown off, artificial light that mimics sunlight can help, a practice called light therapy. You sit in front of a special box that puts out an intense light at the specific time of day and for the length of time your doctor prescribes. Research has found it’s particularly helpful with resetting your body clock if you work odd hours, like a night shift, or have jet lag. But it can also relieve insomnia.

Acupuncture. A large number of studies have looked at whether acupuncture may be an effective treatment for insomnia. Two reviews of the research published in 2021 found that acupuncture does help people sleep longer and wake up less often.

Causes of Insomnia

Other research is examining why people have insomnia and what can make it worse. Among the factors under review:

  • Genetics. Scientists are looking at whether the likelihood of having insomnia is something you’re born with. They’ve identified specific areas in our genes that appear to play a role in insomnia symptoms.
  • Light pollution. Korean researchers may have found a link between city lights and insomnia. A 2018 study showed that the more artificial outdoor light people were exposed to at night, the more likely they were to use sleeping medication.
  • COVID-19 pandemic. An AASM survey from March of 2021 found that more than half of American adults reported sleep problems, including insomnia, since the pandemic began.

And there’s evidence the virus itself can cause you to lose sleep. A 2020 British study found 5% of people treated for COVID-19 had insomnia in the 6 months after their diagnosis.

Insomnia and Dementia

Other recent studies have looked at a possible link between insomnia and thinking and memory problems. Poor sleep could mean cognitive impairment later in life.

One 2021 study looked at people who reported having insomnia when they were younger, and then had issues with cognition years later. The people most likely to end up with thinking and memory problems were those who had sleep-onset insomnia, meaning their main symptom was trouble falling asleep. Other research published in 2020 found that people who have insomnia and sleep less than 6 hours a night had double the risk of cognitive impairment.

Sleeping too little or too much puts you at increased risk of glaucoma, says study

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HF appeared independently associated with insomnia symptoms

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HF may be an independent predictor of insomnia symptoms, according to a presentation from the American Heart Association Scientific Sessions.

“Several factors contribute to insomnia symptoms in heart failure, including advancing age, depression, comorbidities, symptom burden and pain,”Rida Gharzeddine, PhD, RN, assistant professor at Rutgers-Camden School of Nursing, New Jersey, said during a presentation. “However, it is unclear if heart failure itself independent of those associated factors contribute to insomnia symptoms.”

Researchers examined the association of HF with insomnia symptoms after adjusting for sociodemographic, clinical and lifestyle factors. These factors included age, sex, race, ethnicity, education, marital status, income, poverty level, sleep-disordered breathing, obesity, depression symptoms, comorbid diseases, smoking, alcohol consumption and physical activity.

Gharzeddine and colleagues conducted a secondary data analysis of data from the Health and Retirement Study using multiple logistic regression. Of 17,910 patients, 1,189 had HF.

In the unadjusted model, the results revealed that people with HF were nearly two times more likely to have insomnia symptoms (OR = 1.95; P < .001); however, HF maintained a significant association with insomnia symptoms (OR = 1.15; P < .05), even after adjusting for sociodemographic, clinical and lifestyle factors.

When researchers analyzed each insomnia symptom separately, they found that HF significantly predicted difficulty initiating sleep (OR = 1.23; P < .01) in the fully adjusted model, as well as continuing to show a trend with difficulty maintaining sleep and early morning awakening.

“In summary, heart failure predicted difficulty initiating sleep and the global insomnia symptoms [were] variable. These results, such as the neural-hormonal compensatory mechanism of heart failure, may play a role by exerting an alerting effect and leading to a hyperarousal state during the day and before sleep initiation,” Gharzeddine said. “Further research to investigate the sympathetic and the hypothalamic-pituitary-adrenal axis stimulation is needed and to confirm our hypothesis.”