Sleep News Monthly || April 2018 Special Edition: Ideas and Solutions for Sleeping in Times of Chaos & Anxiety

One of the hardest things to achieve during periods of stress is healthy, adequate sleep. Here are solutions to ensure you achieve good sleep during unchecked anxiety in times of chaos.

 

SleepNews Monthly is SHC’s monthly effort to showcase the latest in sleep health links culled from recently published sleep health news.

Topics are thematic and categorized in newspaper-like “sections” for your convenience in scanning. SHC does not publish every single link it finds, but vets what is available online to provide the most reliable and up-to-date information for you.

Who is this monthly news curation for? Note our subtitle: “News that Everyone Can Use… Because Everyone Can Use Some Sleep.” SleepNews Monthly is for ordinary people, sleep-disordered patients, families, all kinds of healthcare practitioners, medical students at every level, policymakers, trend trackers.

If you have thoughts about any of these topics, themes, or headlines, feel free to share them in the comments below! We love to hear from readers! —The Curator

 

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Note: Some links lead to content requiring access through a paywall. These obstacles are beyond our control. Links to abstracts are included here regardless, so the general public can still get a basic understanding and awareness of the research being done in these arenas.

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Learn more about these sources of anxiety and how they can impact sleep: Young adult stress, workplace anxiety, emergency mental illness, digital disquiet, social & political upheaval, biological bedlam.

Other ideas and solutions already explored in SHC:

• Make sleep “a simple habit” with this meditation app 10.11.2017
• Write it all down (dreams, worries, gratitudes) 5.24.2017
• Sleep can benefit from mindfulness 4.27.2017
• Want to survive post-election anxiety? Get some sleep! 12.9.2016
• The calming powers of magnesium 5.25.2015
• How meditation can help 1.26.2015
• Aromatherapy 1.12.2015
• Tips for helping junior overcome fear of the dark 10.27.2014
• Safe sleeping with PTSD 10.20.2014
• Capture your worries first 9.1.2014

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IDEAS & SOLUTIONS

• Dateline: April 26, 2018 from Lancaster Online

Good design can result in a good night’s sleep

“We can’t always escape from daily stress — but what we can do is work to create an oasis of calm where we can gather our thoughts and our breath. The bedroom is the perfect spot to find some peace.” … (click headline for more)

 

• Dateline: April 24, 2018 from Mashable

7 mind-soothing apps that will help you sleep better

“There’s a lot going on in the world right now, too, enough that sleeping can feel pretty much impossible sometimes. Luckily, the technology that surrounds and distracts us also gives us plentiful tools to help ease ourselves into the land of z’s.” … (click headline for more)

 

• Dateline: April 24, 2018 from PsychCentral

How to Counter Rudeness at Work For A Good Night’s Sleep

“‘Sleep quality is crucial because sleep plays a major role in how employees perform and behave at work,’ said lead author Caitlin Demsky, Ph.D., of Oakland University in Michigan. ‘In our fast-paced, competitive professional world, it is more important than ever that workers are in the best condition to succeed, and getting a good night’s sleep is key to that.’” … (click headline for more)

 

• Dateline: April 23, 2018 from KQED

How an Opera Singer and a Psychology Professor Use Music to Heal

“‘Holding onto grudges can cause our bodies to remain in a state of threat,” says [Dr. Fred Luskin, director of the Stanford Forgiveness Project]. He says this state can trigger the body to release stress hormones, like cortisol, which can make one more prone to insomnia, heart disease, and depression.” … (click headline for more)

 

• Dateline: April 23, 2018 from Medical News Today

Want better sleep? Leave your work at the office

“It will come as no surprise that taking your work home with you ups your stress levels and impacts sleep quality. But here’s the catch: ‘work’ isn’t just about what you do in the office.” … (click headline for more)

 

• Dateline: April 23, 2018 from Moneyish

Why this new nap cafe is better than your coffee break

“At Nap York, a new 24-hour tranquil oasis in Midtown Manhattan two blocks away from Penn Station, people pay $10 to sleep in nap pods for a half hour to relax and relieve stress.” … (click headline for more)

 

• Dateline: April 20, 2018 from Starts at 60

From better sleep to less stress: The benefits of mindful meditation

“The benefits [of mindful meditation] range from feeling calmer and less stressed to feeling more focussed and less scattered. Some people see a reduction in symptoms of anxiety, while others sleep better and find it easier to switch off at the end of the day.” … (click headline for more)

 

• Dateline: April 19, 2018 from Psychology Today

What Dreams May Tell You About Your Mental Health: People with more intense lucid dreams reported lower levels of distress

“What they found is fascinating: intense lucid dreamers had, on average, lower levels of psychological distress. Specifically, students who experienced high-intensity lucid dreams—as defined by high ratings on lucid dream confidence, control, length by seconds, and length by scenes—had less depression, anxiety, and stress than low-intensity lucid dreamers.” … (click headline for more)

 

• Dateline: April 17, 2018 from Everyday Feminism

5 Self Care Tips for Activists — ‘Cause Being Woke Shouldn’t Mean Your Spirit’s Broke

“What’s worked for me is being more mindful and intentional about how how I take this stuff in, since too much at the wrong time can literally be toxic. So I’ve stopped reading the news all day long. …I only do it in the middle of the day – after coffee and well before sleep – so I have time to process and remember that, along with all of the violence and oppression, tons of folks who I know and love are working everyday to create a future that is socially just.” … (click headline for more)

 

• Dateline: April 17, 2018 from LA Family Therapy

3 Tricks That Leverage The Link Between Anxiety And Sleep To Your Benefit

“[M]ore than 40 percent of adults report that stress and anxiety interferes with their sleep, according to the American Psychological Association. My 3 simple and time-tested tips can boost both the quality and quantity of your sleep.” … (click headline for more)

 

• Dateline: April 17, 2018 from Men’s Journal

Just One Meditation Session Can Reduce Stress. Here’s How to Actually Commit to It

“Here’s the thing about meditation: We all want the benefits—it can ease symptoms of depression, promote better sleep, and lessen chronic pain—but settling down to mindfully meditate can take a gargantuan amount of effort for something that’s supposed to be so simple. But new research from Michigan Technological University might be the push you need to get zen: Just one introductory meditation session can zap anxiety and stress.” … (click headline for more)

 

• Dateline: April 17, 2018 from The Open Mind Center

Benefits of Meditation for Business People

“Stress in any form is detrimental to your health and progress and linked to a number of health issues, including anxiety, insomnia, cardiovascular disease, inflammation, and autoimmune disease. Unfortunately, it has grown into an epidemic, with a never-ending cycle of work deadlines creating extreme mental and physical pressure. Of course, you cannot escape work, but there is an escape route to manage stress in the workplace. Meditation for business professionals is one of the most effective ways to bust stress at work.” … (click headline for more)

 

• Dateline: April 16, 2018 from Snoring and Sleep Apnea Solutions

April Is Stress Awareness Month

“[W]hen there is an imbalance, and we are too stressed, then it is likely that our sleep will suffer. …Fortunately, there are some simple ways to manage stress and maintain a healthy life and sleep cycle.” … (click headline for more)

 

• Dateline: April 16, 2018 from Student Life/Washington University in St. Louis

Put this on to put you out: Albums to listen to while you go to sleep

“Are you struggling to close your eyes and let the sweet, sweet relief of sleep wash over you? Is your mind rushing and you need to clear your head? Try out putting on these albums to help you fall asleep.” … (click headline for more)

 

• Dateline: April 11, 2018 from Emergency Dentists USA

Night Guard Options for Grinding

“Grinding your teeth, also known as bruxism, is the involuntary grinding of one’s teeth, particularly while asleep. There are many reasons why someone might grind their teeth or experience teeth clenching at night. Some of these reasons include stress, anxiety, an abnormal bite, missing teeth, and more.” … (click headline for more)

 

• Dateline: April 6, 2018 from Sleep Review

Stressed Adolescents Who Use SleepWing Show Mood Improvement

“The research, which was completed by faculty members from NMSU’s College of Health and Social Services’ School of Nursing and an associate professor from the University of San Francisco, focused on the use of two stress reduction devices—the EnergyPod and the SleepWing. Both devices provide users with a place to relax and sleep.” … (click headline for more)

 

• Dateline: April 5, 2018 from Forbes

Don’t Stress: This Female Entrepreneur Has A New App Boosting Sleep, Calm and Confidence

“No entrepreneurial journey is straightforward, but when the prevailing view is that your industry is the preserve of ‘hippies’, you have your work cut out. I refer to ‘hypnotherapy’– the alternative medicine Kim Palmer, founder of the new app Clementine, believes is the best way to help women break bad habits, sleep better, and cope with stress.” … (click headline for more)

 

• Dateline: April 3, 2018 from Brighton and Hove Psychotherapy

Managing Work Stress

“[T]hink about your work/life balance. Are you spending too much time at work with not enough down time? It’s easy to fall into the trap of needing to work more because you are stressed, which means you have less downtime and hence more stress.” … (click headline for more)

 

• Dateline: April 3, 2018 from Bustle

11 Surprising Habits That Can Actually Help You Sleep Better

Dr. Lynelle Schneeberg, PsyD: “‘If you’ve been having trouble sleeping and have been struggling with insomnia for weeks/months, it is helpful to ‘change your bed’ in some way — perhaps new sheets or moving it to a different spot in the room — to make your bed feel new, which sometimes helps people sleep better again.” … (click headline for more)

 

• Dateline: April 3, 2018 from Psychology Today

Springing Into More Joy and Less Stress: A 30 Day Guide

“Day 1. Make sleep a priority. Prime your bedroom for a good night’s rest with cool temperatures and a dark, uncluttered atmosphere. In addition to the negative effects to our mental and physical health, sleep deprivation is dangerous. The National Highway Traffic Safety Administration estimates that 100,000 police-reported crashes are the direct result of driver fatigue each year. This results in an estimated 1,550 deaths, and 71,000 injuries.” … (click headline for more)

 

• Dateline: April 2, 2018 from Alex News

Student anxiety can be successfully treated

“Sleep deprivation is a huge anxiety culprit as it amplifies the brains anticipatory reactions, upping our overall level of anxiety.” … (click headline for more)

 

• Dateline: April 2, 2018 from Reddit (Insomnia subreddit)

My positive experience with CBT-I

“While my sleep still isn’t perfect …I don’t obsess about sleep all day long. I now think about other things. If nighttime anxiety hits me, I just delay going to bed and instead do something I enjoy, and I counter the thought by asking myself ‘is thinking about this really going to help me?’” … (click headline for more)

 

• Dateline: April 1, 2018 from Chronogram

The Therapeutic Powers of Hypnosis: Hypnotherapists Peter Blum and Stephanie Kristal speak to their practice

“Hypnosis, demystified: More than just a party trick, hypnosis in a therapeutic setting can alleviate anxiety, phobias, PTSD, and more.” … (click headline for more)

 

• Dateline: April 1, 2018 from PsychCentral 

Progressive Relaxation for Sleep

“Progressive relaxation for sleep is a technique I began practicing years ago for myself. I initially utilized Ipad apps with guided meditation that incorporated progressive relaxation, I opt for the self-guided method now. This is a technique that I still find to be beneficial for sleep on those nights my mind will not go to sleep.” … (click headline for more)

 

• Dateline: March 29, 2018 from Global News

Could these blankets be the cure for your sleep problems?

“One small study published in Occupational Therapy in Mental Health found that in 32 adults who slept with a 30-pound blanket, 62 per cent reported lower anxiety and 78 per cent said it was calming.” … (click headline for more)

 

• Dateline: March 29, 2018 from Psychology Today

6 Steps to Getting a Good Night’s Sleep

“Does this scenario feel familiar? Night after night, staying awake and active long after you’d like to? Having anxiety about your performance the next day? Perhaps you notice you are nodding off in meetings, struggling to concentrate, becoming snappy with others, and/or reaching for ever-more caffeine and sugar. Then you might be one of the 60 Million people in the U.S. who struggle with a sleep disorder. Indeed poor sleep pervades our lives at work and at home despite how many people know how important it is to achieve restorative quality sleep.” … (click headline for more)

 

•  Dateline: March 29, 2018 from Psychology Today

How to Cope with PTSD: As PTSD becomes an epidemic, here’s what to do

“According to the Diagnostic and Statistical Manual of Mental Disorders published by the American Psychiatric Association, after a traumatic event if you suffer from symptoms that include depression, anxiety, flashbacks, avoidance, isolation, difficulty falling and/or staying asleep, difficulty concentrating, irritability, an exaggerated startle response and hypervigilance, you may have Acute Stress Disorder (ASD). If these symptoms last longer than a month, then you may suffer from PTSD.)” … (click headline for more)

 

• Dateline: March 27, 2018 from The Sleep Doctor

Binaural beats: an old sound for better sleep?

“Binaural beats are a fascinating and exciting technology that harnesses the brain’s responsiveness to sound in order to move you into a state of deep relaxation, relieve anxiety, and help you sleep better.” … (click headline for more)

 

• Dateline: March 27, 2018 from Ukiah Daily Journal

Health matters: Overcoming anxiety

“Life is full of ups and downs, so it’s normal to feel anxious from time to time, but if you find yourself coping with anxiety in unhealthy ways, it’s time to seek help. Do you have trouble falling asleep or have you started waking up in the night or having nightmares?” … (click headline for more)

 

• Dateline: March 25, 2018 from Sleep Review

Benefits of Cognitive-behavioral Sleep Interventions Greatest Among Individuals with Higher Levels of Anxiety, Depressive Symptoms

“In a study of adolescents, the benefits of cognitive-behavioral sleep interventions were greatest among individuals with higher levels of anxiety and depressive symptoms. The results, which are published in the Journal of Child Psychology and Psychiatry were consistent across genders.” … (click headline for more)

 

• Dateline: March 24, 2018 from Bustle

How Do You Change Your Sleep Schedule? I Did Yoga Every Morning For A Week & It Actually Went AMAZING

Jamie Price, wellness expert: “I have generalized anxiety disorder that often keeps me up till all hours, but the thing is, sleeping past 9 a.m. — and feeling like I lost a bunch of productivity time — makes me even more stressed. It’s a terrible cycle.” … (click headline for more)

 

• Dateline: March 23, 2018 from Elite Daily

6 Apps That Help You Sleep When Your Brain Refuses To Turn Off For The Night

“If sleep doesn’t come easily to you, I’m willing to bet you’ve tried just about every trick in the book by now: essential oils, sleepytime tea, blackout curtains — the list goes on and on. The thing about many of these bedtime rituals, though, is that they don’t necessarily target the most persistent sleep-stealer of all: racing thoughts.” … (click headline for more)

 

• Dateline: March 23, 2018 from LifeHack

The Definitive Guide to Cope with Work Stress (Simple and Effective)

“When we’re stressed it can sometimes feel hard to get to sleep but sleep deprivation only exaggerates our current stress. A well-rested mind is able to find solutions to problems more easily and reacts better to daily stressors.” … (click headline for more)

 

• Dateline: March 22, 2018 from Holistic Coaching International

6 tips to manage obsessive thoughts

“Are your thoughts keeping you awake and not being able to sleep, or are obsessive thoughts interfering with your daily life, jobs, relationships, happiness?” … (click headline for more)

 

• Dateline: March 21, 2018 from Anchor Therapy

15 Ways To Recognize Anxiety In Yourself and Others

“A lack of sleep can then cause you to feel a lack of energy, irritability, and even an increase in anxiety. It is important that you are getting enough sleep at night so that you can focus on your goals of decreasing your anxiety.” … (click headline for more)

 

• Dateline: March 20, 2018 from TMBlog.org

An Effortless Meditation For Children (Because Anxiety Doesn’t Care How Old You Are)

“Many years of research on TM has shown that kids who meditate for as little as ten or fifteen minutes twice a day will experience a significant reduction in stress, anxiety, and depressive symptoms and express less anger and hostility. They sleep better, think more creatively, are healthier, have higher self-esteem, and do better in school and on tests of cognitive and academic skills.” … (click headline for more)

 

• Dateline: March 18, 2018 from Greatist

10 Free Meditations to Encourage Restful Sleep

“I really resisted getting into meditation. I thought it was too quiet, boring, and unproductive—I like action. But I noticed the calm in people who meditated often, and I’d read how the brains of those who meditate become wired in ways that help us function better despite common stressors. Now I think that those of us who are wary of meditation are probably the ones who need it the most.” … (click headline for more)

 

• Dateline: March 19, 2018 from Alaska Sleep Education Center

7 Ways to Balance Your Work, House, and School

“Following these tips, you too can balance it all while maintaining a sleep schedule that promotes a way to do it all.” … (click headline for more)

 

• Dateline: March 13, 2018 from GreenState

The new chill pill — why cannabis is coming for sleeping pill poppers

“Cannabis does not act like sleeping pills, which are hypnotic drugs. Instead, it is an agent that reduces symptoms that interfere with sleep, such as pain, anxiety or urinary frequency. Moskowitz said that there is no lethal dose and that the cure for overconsumption is a nap.” … (click headline for more)

 

• Dateline: March 13, 2018 from Patheos

Habits That Will Improve Your Way Of Life

“Sleep and rest are essential to you functioning at your best.” … (click headline for more)

 

• Dateline: March 8, 2018 from Well + Good

How the Women’s March organizers and activists are keeping the movement alive—without burning out

Editor, activist and storyteller Jamia Wilson: “I have food allergies and some autoimmune conditions, so I prioritize sleep, hydration, and mindfulness.” … (click headline for more)

 

• Dateline: March 6, 2018 from Mayo Clinic

How a sleep diary can transform how you feel

“Are you one of the 3 in 10 U.S. adults who don’t get enough sleep? …If you are, here’s some unexpected advice: Dust off your diary. …To learn what’s keeping you up at night and robbing your resiliency, do a little reflection (on paper) for about two weeks. You may be surprised by what you learn.” … (click headline for more)

 

• Dateline: March 6, 2018 from The Sleep Doctor

CBD is not ‘weed’

“CBD, or cannabidiol, is another major component of cannabis that has been well studied and continues to attract a lot of attention from scientists for its potential health benefits. Unlike THC, CBD has no psychoactive effects. There is no ‘high’ or other mind-altering effect from CBD. On the contrary: CBD on its own has calming, anti-anxiety effects—one of the reasons why it’s been identified as a useful supplement to treat insomnia and other sleep problems.” … (click headline for more)

 

• Dateline: February 26, 2018 from New York Post

Is this crazy new treatment the cure to your insomnia?

“I trust that the FDA knew what it was doing when it cleared this type of treatment — cranial electrotherapy stimulation — for treating insomnia, depression and anxiety in 1979.” … (click headline for more)

 

• Dateline: February 22, 2018 from STAT

Benzodiazepines: our other prescription drug epidemic

“Benzodiazepines work well to ease anxiety or insomnia when used intermittently and for less than a month at a time. When taken daily for an extended period of time, they stop working and can make anxiety and insomnia worse. …There are safer treatments than benzodiazepines for anxiety and insomnia. These include behavioral interventions and long-term medications like selective serotonin reuptake inhibitors.” … (click headline for more)

 

• Dateline: February 4, 2018 from Whimn

6 Sleep Experts On What To Do When You Worry Yourself Awake

“‘First, stop ‘trying’ to sleep.’” … (click headline for more)