DiseasesInsomnia — why are we sleeping worse and how can we change that without pills?
Sources: 10 · Article: 18 983 characters
Jan Jaśkowski says that adults need 7–9 hours of sleep, and regularly sleeping for 5–6 hours or less is not enough.
- Keeping regular bedtimes, having a darkened bedroom at a temperature of 16–18 degrees, and getting morning light may help.
- It is worth avoiding screens for at least two hours before bed and cutting down on coffee, tea, fizzy drinks, and alcohol, especially in the evening.
- Jan Jaśkowski also mentions lemon balm, valerian, and hops infusions as a way to wind down before bed.
What the authors write
Paul Clayton
Stress, pain, poor sleep hygiene, crying children, and noisy neighbors make it harder to sleep.
„Stress, pain, poor sleep hygiene, crying children, and noisy neighbors make it hard for many people to sleep. Others find it hard to fit into the standard 8 hours.
Many preindustrial societies counted a first sleep from dusk until around midnight, and a second one from early dawn until morning (4, 5).”Stres, ból, zła higiena snu, płacz dzieci i hałaśliwi sąsiedzi utrudniają sen wielu osobom. Innym zaś trudno jest się zmieścić w regulaminowych 8 godzinach.
Wiele społeczeństw przedindustrialnych pierwszy sen zaliczało od zmierzchu do około północy, a drugi – od wczesnego świtu aż do poranka (4, 5).
Jan Jaśkowski
Adults need 7–9 hours of sleep, and regularly sleeping for 5–6 hours or less is not enough.
„An adult needs 7 to 9 hours of sleep a day. But studies show that as many as 40% of adults do not sleep long enough.
What is more, the myth persists among us that adults do not need much sleep. Some people get used to sleeping 5–6 hours a day.”Dorosły człowiek potrzebuje od 7 do 9 godzin snu dziennie. Ale badania pokazują, że nawet 40% dorosłych nie śpi dostatecznie długo.
Co więcej, pokutuje wśród nad mit, że osoby dorosłe nie potrzebują zbyt wiele snu. Niektórzy przyzwyczajają się do spania po 5-6 godzin dziennie.
Jan Jaśkowski
Insomnia is associated with, among other things, a higher risk of depression, infections, high blood pressure, heart attack, and stroke.
„Chronic insomnia increases the risk of high blood pressure, heart attack, and stroke.
Lack of sleep, in turn, raises levels of ghrelin—the hunger hormone—and lowers levels of leptin, the satiety hormone. This can lead to weight gain, insulin resistance, and diabetes.”Chroniczna bezsenność zwiększa ryzyko nadciśnienia tętniczego, zawału oraz udaru mózgu.
Brak snu podnosi z kolei poziom greliny — hormonu głodu — oraz obniża poziom leptyny, hormonu sytości. To może doprowadzić do wzrostu masy ciała, insulinooporności i cukrzycy.
Jan Jaśkowski
Going to bed at the same time every day, including weekends, is one of the tips given.
„Click on a tip to learn more:
Go to bed at the same time every day—including weekends. Ideally, before 10:00 p.m.
Remove all electronic devices that emit light. Turn off night-lights. Cover the windows with blackout blinds or curtains.”Kliknij na poradę, by poznać szczegóły:
Kładź się spać codziennie o tej samej porze — także w weekendy. Najlepiej przed godziną 22.00.
Usuń wszelkie urządzenia elektroniczne emitujące światło. Zgaś lampki nocne. Zasłoń okna nieprzepuszczającymi światła roletami lub zasłonami.
Jan Jaśkowski
Keeping the bedroom dark and maintaining a temperature of 16–18 degrees should make it easier to fall asleep and reduce waking during the night.
„When it is too hot or too cold, it is harder to fall asleep and we wake up more often.
Cut down on coffee, tea, fizzy drinks, and alcohol, especially before bed. Many people think alcohol helps them sleep. However, scientific studies show that drinking alcohol is associated with waking up more often at night and, as a result, poorer-quality sleep.”Gdy jest zbyt ciepło lub zbyt zimno trudniej się zasypia i częściej się wybudzamy.
Ogranicz spożywanie kawy, herbaty, napojów gazowanych i alkoholu, zwłaszcza przed snem. Wiele osób uważa, że alkohol pomaga im spać. Jednak badania naukowe dowodzą, że spożycie alkoholu wiąże się z częstszym wybudzaniem w nocy i w konsekwencji snem gorszej jakości.
Jan Jaśkowski
It is worth cutting down on coffee, tea, fizzy drinks, and alcohol, especially before bed; alcohol is associated with waking up more often.
„However, scientific studies show that drinking alcohol is associated with waking up more often at night and, as a result, poorer-quality sleep.
Proteins stimulate insulin production. Insulin lowers glucose levels. Low glucose levels, in turn, stimulate the release of the stress hormones adrenaline and cortisol.”Jednak badania naukowe dowodzą, że spożycie alkoholu wiąże się z częstszym wybudzaniem w nocy i w konsekwencji snem gorszej jakości.
Białka stymulują produkcję insuliny. Insulina obniża poziom glukozy. Niski poziom glukozy stymuluje z kolei wydzielanie hormonów stresu — adrenaliny i kortyzolu.
Jan Jaśkowski
It is worth combining proteins with carbohydrates and fats, because the chain of changes described can lead to waking up.
„That is why it is worth combining proteins with carbohydrates and fats.
He suggests drinking orange juice with a pinch of salt before bed and when you wake up. This combination helps lower levels of adrenaline and cortisol—the stress hormones responsible for waking you up.”Dlatego warto łączyć białka z węglowodanami i tłuszczami.
Proponuje on spożycie soku pomarańczowego ze szczyptą soli przed snem oraz wtedy, gdy się wybudzamy. Taka kombinacja pomaga obniżyć poziom adrenaliny i kortyzolu — hormonów stresu odpowiadających za wybudzanie.
Jan Jaśkowski
It is worth avoiding the television, computer, tablet, and phone for at least two hours before bed.
„For at least two hours before bed, do not watch TV or use a computer, tablet, or mobile phone. The light emitted by these devices stimulates the nervous system and interferes with falling asleep.
Morning light in particular helps regulate the body clock.”Przynajmniej dwie godziny przed snem nie oglądaj telewizji i nie korzystaj z komputera, tabletu lub telefonu komórkowego. Światło wydzielane przez te urządzenia pobudza układ nerwowy i zaburza zasypianie.
Zwłaszcza poranne światło pomaga regulować cykl dobowy.
Jan Jaśkowski
The bedroom should be used for sleep and sex; watching TV and reading can be done elsewhere.
„As my lecturer used to say, “the bedroom is for sleeping and having sex.” We should watch TV, read books, and do other such activities outside the bedroom.
It is worth trying supplements that have a calming effect on the nervous system. These include magnesium in the form of glycinate, glycine, L-theanine, as well as vitamin C and lavender oil.”Jak mówił mój wykładowca — „sypialnia ma służyć do spania i do uprawiania seksu”. Oglądanie telewizji, czytanie książek i inne tego typu czynności robimy poza sypialnią.
Warto spróbować suplementów działających uspokajająco na układ nerwowy. Należą do nich magnez w postaci glicynianu, glicyna, L-teanina, a także witamina C oraz olejek lawendowy.
Jan Jaśkowski
Morning light helps regulate the body clock.
„Morning light in particular helps regulate the body clock.
There are many ways to calm your breathing. For example, try breathing into a paper bag before bed. This simple method helps calm your breathing and has a calming effect on the nervous system.
As my lecturer used to say, “the bedroom is for sleeping and having sex.””Zwłaszcza poranne światło pomaga regulować cykl dobowy.
Jest wiele sposobów na uspokojenie oddechu. Spróbuj na przykład oddychania przez papierową torbę przed snem. Ta prosta metoda pomaga uspokoić oddech i wpływa na uspokojenie układu nerwowego.
Jak mówił mój wykładowca — „sypialnia ma służyć do spania i do uprawiania seksu”.
Paul Clayton
Bright morning light helps restore a rhythm that promotes alertness during the day and sleepiness at night.
„When you feel your pupils constricting, the photopigment in your retinas fading, and your initial sensitivity to bright light disappearing, you are regaining the right body-clock rhythm, which helps most people stay alert during the day and feel sleepy at night (7, 8). Morning light inhibits melatonin synthesis in the pineal gland (9) and stimulates the sympathetic nervous system (10).”Kiedy czujesz, że twoje źrenice zwężają się, fotopigment w siatkówkach blednie i początkowa nadwrażliwość na jasne światło znika, to wtedy odzyskujesz odpowiedni rytm dobowy, który pomaga większości ludzi być czujnym w dzień i sennym w nocy (7, 8).Poranne światło hamuje syntezę melatoniny w szyszynce (9) i pobudza współczulny układ nerwowy (10).
Jan Jaśkowski
According to Jan Jaśkowski, calcium from food, mainly dairy products, has a calming effect on the nervous system.
„It is worth eating foods that contain calcium—mainly dairy products. Calcium has a calming effect on the nervous system.
Constipation, diarrhea, and gas indicate intestinal irritation. Intestinal irritation, in turn, causes excessive serotonin secretion. Serotonin is a neurotransmitter that, in excess, stimulates the nervous system.”Warto spożywać produkty zawierające wapń — głównie nabiał. Wapń działa uspokajająco na układ nerwowy.
Zaparcia, biegunki i gazy oznaczają podrażnienie jelit. Podrażnienie jelit powoduje z kolei nadmierne wydzielanie serotoniny. Serotonina jest neuroprzekaźnikiem, który w nadmiarze powoduje pobudzenie układu nerwowego.
Jan Jaśkowski
Jan Jaśkowski links intestinal irritation with excessive serotonin secretion and stimulation of the nervous system.
„Constipation, diarrhea, and gas indicate intestinal irritation. Intestinal irritation, in turn, causes excessive serotonin secretion. Serotonin is a neurotransmitter that, in excess, stimulates the nervous system. Serotonin also increases histamine production.”Zaparcia, biegunki i gazy oznaczają podrażnienie jelit. Podrażnienie jelit powoduje z kolei nadmierne wydzielanie serotoniny. Serotonina jest neuroprzekaźnikiem, który w nadmiarze powoduje pobudzenie układu nerwowego. Dodatkowo serotonina wzmaga produkcje histaminy.
Jan Jaśkowski
Jan Jaśkowski suggests calming the breath as a way to quiet the nervous system before bed.
„This simple method helps calm your breathing and has a calming effect on the nervous system.
As my lecturer used to say, “the bedroom is for sleeping and having sex.” We should watch TV, read books, and do other such activities outside the bedroom.”Ta prosta metoda pomaga uspokoić oddech i wpływa na uspokojenie układu nerwowego.
Jak mówił mój wykładowca — „sypialnia ma służyć do spania i do uprawiania seksu”. Oglądanie telewizji, czytanie książek i inne tego typu czynności robimy poza sypialnią.
Jan Jaśkowski
An infusion of lemon balm, valerian, and hops is given as a way to wind down before bed.
„Finally, it is also worth mentioning herbs. Lemon balm, valerian, and hop cones have been used for years to ease tension and sleep problems. You can mix the herbs in a 1:1:1 ratio and pour boiling water over 1 tablespoon of the mixture. This infusion helps the body wind down before bed.”Na koniec warto także wspomnieć o ziołach. Od lat w stanach napięcia i problemów ze snem stosuje się melisę, kozłek lekarski oraz szyszki chmielu. Można wymieszać zioła w proporcji 1:1:1 i zaparzyć 1 łyżkę stołową mieszanki wrzątkiem. Taki napar pomaga wyciszyć organizm przed snem.
Jan Jaśkowski
Jan Jaśkowski also mentions magnesium, glycine, L-theanine, vitamin C, lavender oil, and hemp oils as possible aids to relaxation or sleep.
„These include magnesium in the form of glycinate, glycine, L-theanine, as well as vitamin C and lavender oil. Vitamin C lowers cortisol levels and thus supports sleep.
Hemp oils and herbal blends may also help. An infusion of hops, lemon balm, and valerian is a known and effective way to lower stress hormones and improve sleep.”Należą do nich magnez w postaci glicynianu, glicyna, L-teanina, a także witamina C oraz olejek lawendowy. Witamina C obniża poziom kortyzolu i w ten sposób wspomaga sen.
Pomocne mogą być także olejki konopne oraz mieszanki ziołowe. Napar z chmielu, melisy i kozłka lekarskiego jest znanym i skutecznym sposobem na obniżenie hormonów stresu i poprawę snu.
Jan Jaśkowski
Jan Jaśkowski says that 1 gram of glycine can help you fall asleep and prevent waking during the night.
„Since we are talking about insomnia, it is worth taking glycine as a supplement. Just 1 gram of this amino acid can help you fall asleep and prevent waking up at night. Glycine has a calming effect on the nervous system, supports liver function, and has anti-inflammatory properties.”Skoro mówimy już o bezsenności, to w jej przypadku warto suplementować glicynę. Już 1 gram tego aminokwasu wspomaga zasypianie i zapobiega wybudzaniu się w nocy. Glicyna działa wyciszająco na układ nerwowy, wspomaga pracę wątroby i działa przeciwzapalnie.
Paul Clayton
Paul Clayton cites studies linking higher vitamin D levels with falling asleep faster and better-quality sleep.
„A series of clinical studies indicates that higher vitamin D levels are associated with falling asleep faster and better-quality sleep (16), while lower vitamin D levels are associated with shorter sleep and obstructive sleep apnea (17–19). In my opinion, sleep apnea is somewhat of a red herring, because it simply occurs more often in people with obesity, who have lower vitamin D levels.”Seria badań klinicznych wskazuje, że wyższy poziom wit. D wiąże się z krótszym zasypianiem i lepszą jakością snu (16), a niższy poziom wit. D to krótszy sen i obturacyjny bezdech senny (17–19). Moim zdaniem bezdech senny to trochę fałszywy trop, ponieważ występuje on po prostu częściej u osób otyłych, które mają niższy poziom wit.
Research from PubMed · Europe PMC
We selected 5 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 556.
Among older adults, several forms of exercise improved sleep quality, with the best results from combining muscle endurance training with walking.
Aim of the study: The effectiveness of various exercise approaches in improving sleep quality in older adults remains unclear. Therefore, this study used a network meta-analysis to compare the effectiveness of different exercise programs in improving sleep quality in this age group.
Results: Muscle endurance training combined with walking led to significantly higher sleep quality than programs involving sleep hygiene, Pilates, walking alone, health education, resistance training, Taichi, resistance training combined with walking, or yoga. Muscle endurance training combined with walking was identified as the optimal exercise program (88.9%) for improving sleep quality in older adults. The results of this study support the claim that exercise can improve sleep quality in this population. PROSPERO registration number: CRD42020178209.
Money for the studygovernment, public institutions · Ministry of Science and Technology, Taiwan
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)
“Not stated” does not mean nobody paid — the database does not always record it.
A meta-analysis found that light therapy may reduce wakefulness after falling asleep, although it did not improve other measured sleep outcomes.
Aim of the study: In treating insomnia, physicians and patients are looking for alternatives to sleeping pills, in addition to sleep hygiene and cognitive behavioral therapy. Bright light therapy (LT) has proven effective for circadian and mood disorders.
Results: Exposure to morning light advanced sleep-wake rhythms, while evening exposure delayed them. No worsening was observed in objective or subjective measures, except for total sleep time (TST) in one study with evening exposure. There may be a light dose-response effect, but the heterogeneity of the studies and publication bias limit interpretation. In conclusion, light therapy shows some effectiveness for maintaining sleep in insomnia disorders, but further research is needed to refine the light parameters to be chosen according to the type of insomnia, with the aim of developing personalized treatments.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)
“Not stated” does not mean nobody paid — the database does not always record it.
Sleep hygiene education was associated with a reduction in insomnia severity, but it was less effective than several other methods.
Aim of the study: There is still insufficient evidence for sleep hygiene education (SHE) as a standalone treatment for insomnia. This study aimed to quantify the effects of SHE on insomnia treatment.
Results: Forty-two RCTs involving 4245 adults (65.5% female) were included. The pooled results showed a significant improvement in ISI scores from before to after treatment (MD = 3.4, 95% confidence interval (CI) [2.08, 4.64]). However, SHE was less effective than cognitive behavioral therapy for insomnia (CBT-I) (MD = 3.8, 95% CI [2.92, 4.76]), partial CBT-I (MD = 4.5, 95% CI [3.33, 5.60]), exercise (MD = 2.9, 95% CI [0.81, 5.04]), and acupressure (MD = 1.9, 95% CI [0.82, 3.00]) in terms of ISI scores. Most of the included trials (85.71%) had a high overall risk of bias, and the rest had “some concerns.” Further research is encouraged to produce robust evidence by developing well-designed SHE interventions for insomnia that include process evaluation and treatment fidelity.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)
“Not stated” does not mean nobody paid — the database does not always record it.
In people with heart failure, cognitive behavioral therapy led to lasting improvements in insomnia, sleep quality, and several daytime symptoms.
Aim of the study: Insomnia is common among adults with chronic heart failure (HF) and is associated with daytime symptoms and reduced functioning. This randomized controlled trial (RCT) aimed to evaluate the sustained effects over one year of CBT-I (Healthy Sleep: HS), compared with HF self-management education (Healthy Hearts; attention control: HH), on insomnia severity, sleep characteristics, symptoms, and functioning among people with stable HF.
Results: The sample included 175 participants (mean age = 63 ± 12.9 years; 43% women; 18% Black; 68% New York Heart Association Class II or II; 33%; LVEF < 45%) randomized to HS (n = 91) or HH (n = 84). HS had sustained effects on insomnia severity, sleep quality, self-reported sleep latency and efficiency, fatigue, excessive daytime sleepiness, and six-minute walk distance at 12 months. Compared with a robust HF self-management program that included sleep hygiene education, CBT-I produced lasting improvements in insomnia, fatigue, daytime sleepiness, and objectively measured physical function among adults with chronic HF.
Money for the studygovernment, public institutions · NINR NIH HHS, National Center for Advancing Translational Sciences, National Institute of Nursing Research
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studystudy with random allocation to groups (RCT)
Participants175
“Not stated” does not mean nobody paid — the database does not always record it.
In a small study, digital cognitive behavioral therapy shortened subjectively assessed time to fall asleep, and the improvement persisted during follow-up.
Aim of the study: To evaluate the efficacy and safety of a novel, concise 5-week digital cognitive behavioral therapy for insomnia (dCBT-I) application, “IIIP MED: Sleepy Med,” compared with zolpidem.
Results: At Week 5, the mean change in sSOL was -20.65 min (95% CI: [-32.05, -9.65]) in the dCBT-I group (n = 11) and -22.42 min (95% CI: [-29.37, -15.46]) in the zolpidem group (n = 13), with no significant difference between groups (p = 0.7729). At the Week 10 follow-up, the dCBT-I group (n = 9) showed sustained improvement (-29.02 min, 95% CI: [-51.49, -6.54]), whereas the zolpidem group (n = 12) showed a slight recurrence of symptoms (-16.19 min, 95% CI: [-27.08, -5.31], p = 0.2634). The dCBT-I group showed significantly greater improvement in Dysfunctional Beliefs and Attitudes about Sleep at Week 10. No treatment-related adverse events occurred in the dCBT-I group, while one case of daytime sleepiness was reported in the zolpidem group. The dCBT-I application was associated with an improvement in sSOL over 5 weeks, with no statistically significant difference between groups compared with zolpidem.
Money for the studygovernment, public institutions · AMED
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studystudy with random allocation to groups (RCT)
Participants24
“Not stated” does not mean nobody paid — the database does not always record it.
Perspectives and opinion materials
The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.
Orthomolecular Medicine News Service Opinion material
„[34] stabilize or improve mood, calmness, and cognition, and reduce anxiety. [35] treat major depressive disorder. In the intervention group that received the antidepressant sertraline plus Nigella sativa capsules, depression scores fell more than in the control group, which received only sertraline plus placebo. [36] improve attention and memory, suggesting that it may help prevent cognitive decline and dementia. [37] treat epilepsy in patients who do not respond to conventional anti-epileptic drugs.”[34] stabilize/increase mood, calmness and cognition, and decrease anxiety. [35] treat major depressive disorder. In the intervention group that received the antidepressant sertraline + Nigella sativa capsules, the depression scores declined more than in the control group that only received sertraline + placebo. [36] increase attention and memory, suggesting that it may help prevent cognitive decline and dementia. [37] treat epilepsy in patients resistant to conventional anti-epileptic drugs.
Orthomolecular Medicine News Service Opinion material
„ADHD Drugs Are Dangerous. Depending on which ADHD drug is being taken, overdose side effects include dilated pupils, tremors, anxiety, agitation, hyperreflexia, headache, gastrointestinal upset, combative behavior, confusion, hallucinations, delirium, dizziness, dystonia, insomnia, paranoia, movement disorders, tachycardia, hypertension, seizures, and yes, even hyperactivity—the very condition an ADHD drug is supposed to treat. Oh, and they can kill you (6,7). Even if “fatalities are rare” (7), I imagine that brings little comfort to parents.”ADHD Drugs Are Dangerous Depending on which ADHD drug is being taken, side effects of overdose include mydriasis, tremors, anxiety, agitation, hyper-reflexia, headache, gastrointestinal upset, combative behavior, confusion, hallucinations, delirium, dizziness, dystonia, insomnia, paranoia, movement disorders, tachycardia hypertension, seizures, and yes, even hyperactivity, the very condition an ADHD drug is supposed to be treating. Oh, and they can kill you (6,7). Even if "fatalities are rare" (7), I imagine this brings little comfort to parents.
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