Insomniacs Often Struggle to Get Past Emotional Distress

“Insomniacs tend to have a hard time getting past embarrassing mistakes, even when the stressful event occurred decades ago, according to a new study by researchers at the Netherlands Institute for Neuroscience.”

“The scientists asked participants to relive their most shameful experiences from decades ago while observing their brain activity with an MRI scan. They found that while good sleepers had settled those experiences in their head as neutralized memories, those with insomnia had not been able to do so.”

“The finding suggests that failure to neutralize emotional distress could be a major contributor to insomnia and may also help explain why insomnia is the primary risk factor for the development of disorders of mood, anxiety, and posttraumatic stress.”*

“Researchers have established that sleep helps us to remember important experiences. But sleep is also necessary to get rid of the emotional distress that may have occurred during those experiences. Both these overnight processes involve changes in the connections between brain cells: some become stronger and consolidate memories, whereas others are weakened and get rid of unwanted associations.”

“Sayings like ‘sleeping on it’ to ‘get things off your mind’ reflect our nocturnal digestion of daytime experiences,” said doctoral student and first author Rick Wassing. “Brain research now shows that only good sleepers profit from sleep when it comes to shedding emotional tension. The process does not work well in people with insomnia. In fact, their restless nights can even make them feel worse.”

“The new findings support a previous study conducted by the same research group. In this study, published in the journal Sleep, the researchers asked participants to sing along to a song karaoke-style. Headphones prevented participants from hearing their own voice and finding the correct pitch. Their singing was recorded and played back for them later.”

“Many participants felt intense shame when listening to their own out-of-tune solo singing. But when good sleepers listened to their own singing again after getting a good night’s sleep, they didn’t feel that distressed about it anymore. They had released the distress from their minds. However, after a restless night, people with insomnia became even more upset about their embarrassing experience.”

“The new findings suggest that insomnia triggers may actually be found in brain circuits that regulate emotions, rather than in brain regions that regulate sleep, as previously believed. These emotion-regulating circuits contain risk genes for insomnia and may not activate properly, as they normally do, during rapid eye movement sleep.”

“Without the benefits of sound sleep, distressing events of decades ago continue to activate the emotional circuits of the brain as if they are happening right now. This suggests that people with insomnia may continue to be haunted by memories of past distress.”

*The findings are published in the scientific journal Brain.

https://psychcentral.com/news/2019/04/28/insomniacs-often-struggle-to-get-past-emotional-distress/144935.html

How to fall asleep – Cool It!

Bodies cool down while we prepare to nod off. Our blood vessels expand, allowing heat to escape our bodies quicker. Body temperatures, which fluctuate by about 1 degree over the course of 24 hours, will bottom out in the wee hours of the morning.

People tend to sleep best in colder rooms, between 60 and 67 degrees

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Sleepy, from Maui’s Story by Peggy

Sleep researchers know that right before you fall asleep, your body temperature starts to drop; in the deepest stages of sleep, your body is at its coolest, about one or two degrees below normal. Some scientists believe cooler temperatures cause sleepiness, and although the pre-slumber cooling process happens naturally, there are a few things you can do to help it along:

  • Take a warm bath right before bed.  When you leave the tub, your body temperature rapidly cools, triggering that sleepy feeling.

  • Drink a warm beverage – works the same way as a warm bath.

  • Turn on a fan.

  • Stick your foot out of the covers.

But why the foot, specifically? The skin surfaces of both our hands and feet are unique – they’re hairless and contain specialized vascular structures that help with heat loss. Specifically, the hands and feet contain blood vessels called the arteriovenous anastomoses, which — coupled with the lack of hair on the bottoms of your feet — are perfectly designed to help dissipate body heat.

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Sleep better – 6 cool cat tips & 4 human techniques

Sleep isn’t for your body.  Sleep is for your brain.  When completely deprived of sleep, for only a few days, research shows that at best our immune system is depressed, we have trouble concentrating or processing information and at worst become paranoid and schizophrenic.

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Maui was a superb sleeper. No matter where I went in the house I found him stretched out. Whatever magically found its way to the floor (I certainly never put it there) I’d find him asleep – on pillows, magazines, empty boxes, dirty clothes . . . new clothes. A particular comfy spot was in the middle of a pathway like the top or bottom of the stairs.

As far as I could tell Maui was never sleep deprived, paranoid or schizophrenic.

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Superbly Sleeping

 

Maui’s Tips for a Good Nights Sleep . . . for humans only

  1. Exercise every day but never just before bedtime. (Chasing things like children and dreams doesn’t count)
  2. Stay away from alcohol, cigarettes and caffeine (catnip is fine).
  3. Have a relaxing bedtime routine (stretch, turn in circles and always clean your paws and teeth).
  4. Keep the room temperature cool.  It helps us hibernate.
  5. Limit catnapping during the day to 10 minutes, 20 minutes max.  Any longer and your brain goes into deep sleep (and you’ll be a ornery cat when you wake up)
    Keep your bedtime consistent. 
  6. Don’t sleep all day and be up all night – it messes with your circadian rhythm.

Peggy’s Tips on Sleeping Well

  • Mind won’t shut off? Do a brain dump 30 minutes before bed. Write down your worries, things to do, random thoughts until your brain is empty. (takes about 3 days for this to work, but it works!)
  • Talk to your brain.  Assure your brain it can solve any problem or cope with difficulties much better when you are rested.  Your unconscious mind is always working and give you solutions while you sleep.
  • Get bright sunlight in the morning when you first wake up.  Go outside if you can.  Even if it is cloudy you get 3000 lumens vs 200 inside. (That’s a lot of lumens!)
  • Turn off cell phones, computers – anything that emits blue light.  It keeps the brain awake. 

Here’s a bonus tip to help you sleep well!!

Buy Guatemalan Worry Cats from the Greater Good Site .

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Handmade Guatemalan Worry Cats

 http://GreaterGood.com

Tell them your troubles and they’ll worry for you while you sleep!

Sleep even better knowing you’ve contributed to worthy causes.

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