![]() What was the key difference between who recovered and who got worse? Trying to make up for lost sleep. By the end of the year, 20 percent of the subjects developed acute insomnia at some point, and of those, 48 percent continued to deal with intermittent insomnia, 7 percent developed chronic insomnia, and 45 percent returned to good sleep. The researchers recruited 500 "good" sleepers (for instance, taking 15 minutes or less to fall asleep, on average) and followed them for 12 months, asking subjects to fill out daily diaries and frequent questionnaires about their sleep. (Acute insomnia is defined as three or more instances per week of taking 30-plus minutes to fall asleep or being awake for 30-plus minutes during the night for at least two weeks chronic insomnia has the same criteria, lasting for three months or more.) In a study presented at SLEEP 2016, the annual meeting of the American Academy of Sleep Medicine and the Sleep Research Society, people who turned in early, slept in later or took naps to compensate for a night (or nights) of tossing and turning were more likely to go from acute insomnia to chronic insomnia instead of back to normal, healthy sleep. Now there's a new "don't" to add to that list: If you didn't sleep well last night, do not go to bed early tonight. doi:10.The list of things that mess with your sleep is long: being on your smartphone right before you turn off the lights, having a nightcap, mentally running through every embarrassing thing you've ever done as you lie in bed, etc. Contributions of circadian tendencies and behavioral problems to sleep onset problems of children with ADHD. Top 4 reasons why you're not sleeping through the night. Loving-kindness meditation: a tool to improve healthcare provider compassion, resilience, and patient care. Seppala E, Hutcherson C, Nguyen D, Doty J, Gross J. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Wichniak A, Wierzbicka A, Walęcka M, Jernajczyk W. Depression in sleep disturbance: A review on a bidirectional relationship, mechanisms and treatment. Direct measurements of smartphone screen-time: Relationships with demographics and sleep. doi:10.1111/jsr.13075Ĭhristensen M, Bettencourt L, Kaye L, et al. Trends in the use of medications with insomnia side effects and the implications for insomnia among US adults. ![]() Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Caffeine for the sustainment of mental task performance: Formulations for military operations.Ĭlark I, Landolt H. ![]() Institute of Medicine (US) Committee on Military Nutrition Research. Sleep patterns of co-sleeping and solitary sleeping infants and mothers: a longitudinal study. Volkovich E, Ben-Zion H, Karny D, Meiri G, Tikotzky L. Sleep hygiene and sleep quality as predictors of positive and negative dimensions of mental health in college students. Effects of state and trait anxiety on sleep structure: A polysomnographic study in 1083 subjects. Horvath A, Montana X, Lanquart JP, et al. Good choices include a small bowl of whole-grain cereal and milk, a slice of deli turkey wrapped around a celery stick, or a piece of fruit spread with peanut butter.Ĭolrain I, Nicholas C, Baker F.
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