Somniphobia Pride Flag

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Somniphobia: irrational and extreme fear of sleeping and/or going to bed and/or falling asleep.

Similar to sleep anxiety, dream anxiety disorder, psychophysiological insomnia.

I'm totally normal about sleeping and I don't have psychophysiological insomnia

One Common Insomnia Myth Debunked

There are dozens of different types of sleep disorders, with insomnia being the most common. Insomnia is defined as the inability to fall asleep or stay asleep along with a significant impact on daytime functioning. Sleep is a complex psychophysiological process that may explain why sleep disorders, especially insomnia, are commonly misunderstood.

One of the most prevalent insomnia myths is that insomnia is an imagined condition. This is not true. Insomnia is a medically recognized condition and one for which effective treatments exist. Left untreated, insomnia can progress from occasional failure to fall asleep or stay asleep to chronic sleep issues.

Approximately one in seven adults experiences chronic insomnia caused by secondary factors such as depression, substance use, heartburn, and medication use. Chronic insomnia is a risk factor for other health problems, like obesity, high blood pressure, and depression. It can also lead to accidents due to poor focus caused by insufficient sleep.

There are several ways to treat and manage insomnia. If you suspect you have insomnia, the solution may be found in lifestyle and sleeping habits. Some self-care strategies once can try include going to bed and waking up around the same time every day, even on weekends. Also, avoiding caffeine afternoon and limiting caffeine intake to no more than 200 mg daily is advisable. Other things to avoid around bedtime are alcohol, heavy meals, and electronic devices. And while exercising during the day may help you get a good night's sleep, doing it too close to bedtime can elevate your core temperature, making it harder to fall asleep.

And contrary to the expectations of some, it is fine to nap or engage in a form of relaxation in the afternoon as long as it is limited to no more than 30-45 minutes. In fact, naps have been shown to lead to improvements in daytime alertness, heart health and a decreased risk of developing dementia

If after trying some of these interventions, sleep challenges do not improve, consult your primary care provider or a sleep specialist. An at home sleep test for an overnight sleep study at a sleep center may be recommended.

Typically, before prescribing a medication, your doctor may recommend cognitive behavioral therapy for insomnia (CBT-i). CBT-i approaches include sleep scheduling, sleep restriction and sleep hygiene techniques. CBT-i therapists may also use relaxation, meditation, breathing exercises, and muscle relaxation techniques. If CBT-i fails, your doctor may prescribe medications such as benzodiazepine receptor agonists, melatonin agonists, or an orexin receptor antagonist. There are also off-label treatments (drugs for treating other conditions) that may help alleviate insomnia symptoms and various over-the-counter remedies with sedating properties.

That said, medications should generally be considered a last resort. They are ideal for short-term use. While some sleeping pills are approved for long-term use, they can lead to overuse and tolerance. It's recommended to consult a physician before trying OTC sleep medications which are often limited effectiveness and can carry potential risks.

Knowing the facts about sleep and overcoming insomnia are the keys to better sleep and all the benefits it provides. If you're having difficulty with sleep, please be sure to consult with a professional you get your sleep back on track.

Does Stress Affect Fertility?

Introduction: Defining stress and its relationship to fertility

 Many people today are stressed out over their jobs, finances, family situations, etc. This is a very common condition that affects many people.

Stress is not always diagnosed as such, but it’s still something that needs attention.

When you don’t control your emotions or handle stressful things correctly, you can become frustrated, agitated, and unable to focus on anything.

This is called psychophysiologic disease, and it is when someone has this without an underlying psychological disorder.

It can be caused by several factors like excessive fear, anxiety, anger, pain, or frustration. The most common one in women is related to pregnancy and wanting children.

There are ways to treat these symptoms using cognitive behavioral therapy (CBT) along with medication if needed.

These treatments have been shown to reduce stress levels significantly. A few examples include meditating, going to yoga classes, and exercising every day.

Also working out regularly, eating healthy foods, and doing some daily exercises are all great ways to get more energy and feel better overall.

 The science behind stress and fertility: How does stress affect fertility?

 It’s well established in the scientific community that stress can have an impact on one’s overall health and wellness, similar to how it affects blood pressure or the immune system.

However, less research has been conducted into the effects of stress as it relates to your ovaries and uterus, which are the main treatment targets for female infertility.

That said, what we do know is that excessive stress can be harmful to your reproductive organs and hormones.

Due to hormonal fluctuations caused by stress, you may find yourself having regular menstrual periods with no period, known as menometroiis.

This also can cause excess sweat, headaches, insomnia, and abdominal pain. Luckily, there are things you can do bring balance to your life and help eliminate some of the bad effects of stress.

 The impact of stress on fertility: How can stress impact fertility?

 It is well known that stress can have an adverse effect on health and wellness, but new research suggests that stress may also play a role in reducing sex drive and ability.

When we are stressed, our body responds to the stress using hormones such as cortisol.

Sex hormone levels go down when there’s more cortisol in your system. Plus, when you are stressed out about something, human beings make a decision at some level about whether or not it is worth getting worked up over.

If they don’t take that time to feel relaxed again, that becomes another hit to your sexual confidence. Add that to the physical effects of stress and it’s no wonder why people struggle with decreased desire when they are under too much pressure.

 Managing stress to improve fertility: What can be done to manage stress?

 There are many ways to reduce stress, including lifestyle changes and new habits, that you can make. In addition, there are things health professionals may suggest to help with anxiety and low mood, which can also have positive effects on your overall health and wellness.

Of course, you should still see your doctor if you think you are suffering from stress in order to rule certain causes of your stress.

However, before seeing her, you will need to know how doctors define “stress”.

A lot of people include symptoms like pain in your shoulders and arms, feeling tired, running down a list of things you need to do, etc.  these are typically referred to as general symptoms of stress.

 Conclusion: Stress and fertility

 It is well known that stress can have many negative effects on your body, but now research is showing how stressful life may affect your baby. High stress levels during pregnancy has been linked to some issues, including depression and anxiety.

Stress related hormones are secreted when you feel threatened or in danger. During pregnancy, beta acids are produced which slows down digestion. This may cause problems with weight loss or gain, as well as irritability and insomnia.

Furthermore, cortisol – a hormone associated with fight-or-flight responses in adults – is also released during times of stress. Too much of it peridurally can harm your child’s development.

If there is too much stress along with the normal stresses of daily life, this can contribute to pregnancy complications such as high blood pressure and gestational diabetes. For this reason, stress needs to be taken seriously and addressed by professionals.

 Neelkanth Hospitals is amongst the most well known hospitals ever since its foundation in 1991, and provides the best infertility treatment in Gurgaon.

Now Feel Powerful and Smell Your Best with Ajmal Fragrances!

Perfumes are the most powerful form of communication and have always been a symbolic representation of our emotions. The creation of Ajmal Fragrances started with this idea. Not only that but certain fragrances have the power to evoke memories and make you explore certain feelings. 

“Perfume is the art that makes memory speak” as said by the world’s famous French perfumer Francis Kurkdjian. These words remind us of the power of a scent and its ability to sway us.

Let's understand perfume families to know how they can influence your mood and behavior.

Different scents evoking different emotions

There are tens of fragrances families but they all come down to four types - Fresh, Floral, Amber, and Woody.

Fresh fragrances include notes of aqua, aromatic and green scents, and the fragrances laced with these are known to have energetic and vibrant redolence that invoke feelings of freshness, confidence, and enthusiasm in people. Think about the

vast blue ocean with the cool breeze trailing your skin. That's how these scents will make you feel. Blu Cologne for men, Aqua Cologne, Carbon, and Amaze for men and women are the perfect fresh perfumes by Ajmal Fragrances

Floral and sweet-smelling fragrances that belong to the gourmand family smell deliciously edible and are associated with affection, contentment, and love. Something that feels like a warm embrace. Sacred Love, Aristocrat Femme Floral, and Shadow Noir for men are some floral fragrances loved by everyone.

Amber fragrances are sweet and musky at the same time and are known to invoke a sense of sensuality. These scents are the epitome of attraction and pleasure. 

Fascinated about what a good amber fragrance can do? Try Amber Musc, a signature unisex perfume from the ‘M’ series (Musc series) by Ajmal Fragrances.

Woody fragrances smell powdery and warm but they have a divine aroma that exudes luxury and warmth. These perfumes are the safest choice when you are confused about what you want your scent to express. Check out our ‘W’ series (Wood series) to find a perfect woody perfume that you can wear on any occasion.

Perfumes have symbolism based on their notes and expression, so it is wise to use appropriate fragrances depending on how you want to be perceived by people around you. 

Read : The Ultimate Guide to Choose The Best Perfume For Men

 Crafting memories with Ajmal Fragrances

Does a particular scent remind you of a time in your childhood? Turns out you are not alone! Of the five senses humans have, the sense of smell is one of the more powerful ones as it affects our subconscious mind and coincidentally impacts our memory thus associating an incident or person with a scent. Various studies revealed that the scents of an individual’s body and the environment around them impact the behavior and mood of all human beings.

Perfumes have been used to set the ambiance. Greeks used Saffron to relax and treat insomnia, Egyptians used Myrrh to treat anxiety, and in the Middle East, incense was burned to evoke a sense of divinity. 

Fragrances have also been used in treating psychological ailments for hundreds of years but the term used for it - ‘Aromachology’, sounded like a fad before we understood the power of the fragrance to influence our mood and how it, in turn, plays a vital role in our mental and emotional well-being. 

Our immense collection of Ajmal Fragrances has such thought-provoking scents that will put you in a pleasant mood and help everyone around you experience confidence and joy; or both!

Aromachology - The science behind the magic!

Aromachology is a word formed by the ‘blend’ of the words Aroma and Psychophysiology. It is a scientific study of fragrance technology and its influence on the human psyche. With years of research about the interrelation between scents and human behavior, scientists have concluded that every person is influenced by the scents around them. 

Although every person may not react to a particular smell in the same way, research has concluded that most people have predictable responses when introduced to specific scents. Many businesses harnessed the power of perfuming to increase productivity among their employees, some even get designer labels to create signature scents that perfectly represent their company among their clients and prospects. For instance, Amaze perfume for women by Ajmal Fragrances is a refreshing perfume with fruity essences that are sure to invoke joy - in the wearer and the people around them!

Why choose Ajmal Fragrances?

When we tell you we take perfumes seriously, trust us, we do. Ajmal Fragrances are created using years of experience and proper scientific research. 

Decades of expertise helped us understand the emotions commonly associated with each scent and how various combinations create feelings of joy, confidence, success, attraction, and power. We understand the power of a scent and we want you to smell and feel amazing with each and every spritz. With our unique fragrance blends, we ensure that you exude opulence and confidence when you wear our perfumes. 

Join us to work towards a more sustainable approach to perfume making. Visit Ajmal Perfumes USA for more information.

Read Also : The Best Luxury Perfumes For Men and Women in the World

March is National #ColorTherapy ( #Chromotherapy ) month! “Chromotherapy is a method of treatment that uses the visible spectrum (colors) of electromagnetic radiation to cure diseases. It is a centuries-old concept used successfully over the years to cure various diseases. We have undertaken a critical analysis of chromotherapy and documented its scientific evolution to date.…” “Color Psychology and Medicine: For research techniques and impressive quantitative data, the world of color #psychology and #medicine is indebted to the recent efforts of Gerard (1970). He painstakingly reviewed the whole area of light, color and their #psychophysiological influences.… #Physiologically, affective responses of subjects revealed that warm colors were useful in arousing those troubled with reactive #depression or #neurasthenia. They increased muscle tone or blood pressure in #hypertensive individuals. Cool colors elicited the reverse affective responses in all of the same tests. Anxious subjects were actually calmed by these cooler colors, from the viewpoint of clinical psychology. This is an important finding in Gerard's work, as it reveals that cool colors can be effective as a tranquilizer in cases of tension and anxiety. Physiologically, all colors produced clinically tangible results. Exposure to warm colors increased respiratory movements, frequency of eye blinks, cortical activation and palmar conductance (arousal of the #autonomicnervoussystem). Warm colors consistently showed a more pronounced pattern of stimulation. Cool colors showed opposite effects by acting as a relaxant and tranquilizer for anxious individuals, lowering blood pressure, providing relief from tension, alleviating of muscle spasms and reducing eye blink frequency. They also proved to be an aid for #insomnia. Just as warm colors showed a consistently pronounced pattern of stimulation, cool colors showed a consistent pattern of relaxation. Learn more at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297510/ https://www.instagram.com/p/Casgz43Pliu/?utm_medium=tumblr

March is National #ColorTherapy ( #Chromotherapy ) month! “Chromotherapy is a method of treatment that uses the visible spectrum (colors) of electromagnetic radiation to cure diseases. It is a centuries-old concept used successfully over the years to cure various diseases. We have undertaken a critical analysis of chromotherapy and documented its scientific evolution to date.…” “Color Psychology and Medicine: For research techniques and impressive quantitative data, the world of color #psychology and #medicine is indebted to the recent efforts of Gerard (1970). He painstakingly reviewed the whole area of light, color and their #psychophysiological influences.… #Physiologically, affective responses of subjects revealed that warm colors were useful in arousing those troubled with reactive #depression or #neurasthenia. They increased muscle tone or blood pressure in #hypertensive individuals. Cool colors elicited the reverse affective responses in all of the same tests. Anxious subjects were actually calmed by these cooler colors, from the viewpoint of clinical psychology. This is an important finding in Gerard's work, as it reveals that cool colors can be effective as a tranquilizer in cases of tension and anxiety. Physiologically, all colors produced clinically tangible results. Exposure to warm colors increased respiratory movements, frequency of eye blinks, cortical activation and palmar conductance (arousal of the #autonomicnervoussystem). Warm colors consistently showed a more pronounced pattern of stimulation. Cool colors showed opposite effects by acting as a relaxant and tranquilizer for anxious individuals, lowering blood pressure, providing relief from tension, alleviating of muscle spasms and reducing eye blink frequency. They also proved to be an aid for #insomnia. Just as warm colors showed a consistently pronounced pattern of stimulation, cool colors showed a consistent pattern of relaxation. Learn more at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297510/ https://www.instagram.com/p/CasgxJ2Jl6Z/?utm_medium=tumblr

Study: For Insomnia Relief, Try Yoga, Not Pills

It's a feedback-loop at its worst: you hinge on bed at evening bothering with how you are incapable to rest-- which only keeps you even more awake. Prior to you head down to the center to get a prescription for resting tablets, think about trying one of science's even more alternative techniques: yoga.

A study published in 2004's Applied Psychophysiology and also Biofeedback found that individuals that practiced yoga experienced not just enhanced overall sleep time, however sleep efficiency, resulting in increased overall wake time. Participants additionally demonstrated boosted sleep beginning latency-- sleeping a lot more swiftly, and also wake time after sleep onset-- getting up earlier.

The research study, conducted by S.B. Khalsa at the Division of Rest Medicine in Brigham as well as Women's Hospital, took a look at 20 participants for two weeks before the implementation of yoga exercise method then 8 weeks adhering to. The yoga method was composed of a solitary, in-person training session complied with by independent exercise with brief follow-ups.

The research's findings (that regular yoga method can effect statistically substantial renovations in rest behaviors) back up a growing variety of physician' emphasis on changing our regimens, instead of taking pills, to remedy disrupted rest patterns. As an example, Ramadevi Gourineni, MD, supervisor of the Comprehensive Sleeping disorders Clinic at Northwestern Memorial Medical facility recommends people to take on easy lifestyle changes, which "can change the need for medications," in order to obtain a better night of sleep.

Gourineni's facility highlights enhancing routines, such as removing caffeine before bed, making the bedroom a location for sleep in contrast to work or TELEVISION, as well as exercising techniques to eliminate insomnia-causing anxiety as well as stress.

Yoga supplies a great means to assist relax from the day's stress, psychologically in addition to literally. Moreover, practicing yoga exercise to assist obtain a better night's remainder won't have any of the unfavorable side-effects that prescription drugs all-too-often do, conversely, yoga offers a variety of favorable side effects ranging from weight reduction in ordering to help stop heart condition. The American Yoga Organization clarifies: "If you deal with sleeping disorders, whether commonly or sometimes, yoga could assist. With kicking back exercise, breathing strategies and also full relaxation, you can promote much more normal as well as relaxing resting patterns without resorting to sleep-inducing medicines. Such medicines conflict with your body's natural sleep cycle and also could create psychological reliance and also undesirable side impacts."

William C. Dement, MD, PhD, Father of Sleep Medicine, Dies

The following post William C. Dement, MD, PhD, Father of Sleep Medicine, Dies was first published to Elly Mackay's Blog

William “Bill” C. Dement, MD, PhD, the “Father of Sleep Medicine,” died in the early morning hours of June 17, with his family at his side.

Born in 1928 in Wenatchee, Wash, Dement laid the foundation for the entire field of sleep medicine with his discoveries and leaving a legacy that includes the several professional sleep organizations that he founded.

He made an early groundbreaking discovery while at the University of Chicago, where he studied eye movements during sleep and later related eye movement patterns to dream content. “The brainwaves were active during the REM periods, and I was the first one to record and study this continuously all night long,” Dement said in a 2016 interview.

After leaving Chicago for New York, Dement was recruited by Stanford University in California, where he spent the rest of his career. “We opened the world’s first sleep disorders center at Stanford in the summer of 1970, thinking that if we advertise a little bit there will be patients with insomnia,” he said in the 2016 interview. “But mainly sleepy patients came to the clinic, and a lot of them had an illness called narcolepsy. I saw a huge number of narcoleptic patients in the early days because I was essentially the only guy in town until 1975. There weren’t any sleep disorder centers, and now there are well over a thousand in the United States and around the world, as a matter of fact.”

The Sleep Research Society states in its memorial:”Dement played a pivotal role in establishing the Sleep Research Society. In 1961, he joined other early sleep scientists who gathered informally to share research abstracts and observations. The organization became the Association for the Psychophysiological Study of Sleep, later the SRS.”

Dement was the founding president of the American Academy of Sleep Medicine (AASM), which states in its memorial: “In 1975 he was instrumental in helping establish the Association of Sleep Disorder Centers, which would become the AASM, serving as president for the first 12 years.” Dement was also the first recipient of the AASM’s academic achievement award (in1994), which now bears his name.

At sleep medicine conferences, Dement was like a celebrity. He is an inspiration to so many sleep medicine professionals, and at events, he’d generally oblige future generations who asked to take photos with him.

With his passing, he is mourned by sleep medicine professionals all over the world.

Sleep professional Sonia Ancoli-Israel, PhD, says, “Bill was passionate about sleep and devoted his life to making people understand the importance of sleep. He touched all our lives. His sleep class at Stanford [“Sleep and Dreams”] was infamous and likely thousands of students learned about sleep from him. I snuck in one day when my daughter, Sarah Gimbel, was taking the class and tried to hide in the back. Bill saw me and immediately called me out, asking my opinion about whatever it is he was saying. You couldn’t fool him.”

Ancoli-Israel, who in 2019 awarded the William C. Dement Academic Achievement Award (with Dement in the audience), adds, “When Tica Hall and I started the [Sleep Research Society] Conversations with our Founders series, Bill was our first interview. We taped him chatting with Al Rechtshaffen (another father of sleep) and with Tom Roth interviewing him.”

This photo was taken in the spring of 2017 in Russian River, Calif. Meir Kryger, MD, (third from left) says it “shows one of Bill’s great strengths—keeping in touch with his friends and colleagues. It shows 3 former presidents of the AASM Bill (second from left), Jon Sassin (far right), and myself, and Max Hirshkowitz (far left), then chair of the NSF. That night we were entertained by Max’s and Bill’s singing. What a treat!” Photo courtesy Meir Kryger, MD.

Sleep professional Meir Kryger, MD, says, “What a terrific teacher. When I taught at his Stanford course 3 years ago, it was apparent the students adored him. He joked with them, and when a student fell asleep, they would be sprayed with a water pistol, would awaken and say ‘Red Alert.’ Some students had the honor of getting to ride in the golf cart that Bill used to take to class. His driving wasn’t great!

“The most meaningful interaction I had with Bill in the mid-1980s was when he encouraged me to put together a sleep medicine textbook. He told me, ‘You can’t have a field, without a textbook!’ Without his pioneering work and the mentoring of many, who in turn mentored others, there would not have been a field of sleep medicine.”

Dement on stage at Blues Night in Denver in 2016. Photo courtesy of Sree Roy.

Dement was also a talented musician. During “Blues Night,” a live-music event that many times coincided with the annual SLEEP conference, Dement could be seen on stage playing stand-up base and singing with fellow conference attendees in The Blues Band. He was known to say, “I couldn’t cut it as a jazz musician, so I became a doctor.”

Editor’s Note: If you’d like to share your memories and photos of Bill Dement for possible publication, email them to sroy[at]medqor.com. We expect to add to this online memorial over the next 2 weeks, as well as publish selections from it in Sleep Review’s August/September issue.

from Sleep Review https://www.sleepreviewmag.com/sleep-health/prevailing-attitudes/celebrities/william-dement-father-sleep-medicine-dies/

from Elly Mackay - Feed https://www.ellymackay.com/2020/06/18/william-c-dement-md-phd-father-of-sleep-medicine-dies/

Noctural Pride Flags

The "nocturnal" in the flag name is meant as an umbrella term for everybody who has non-diurnal chronotype, an unusual circadian rhythm or sleep·s disorder·s.

The name is a reference to Nocturnality which is an animal behavior characterized by being active during the night and sleeping during the day.

Term and flags created by Cuddly Catgirl on ArtStation.

Congratulations  to Rebecca Rebecca M. Turner on becoming a Certified Havening Techniques®️ Practitioner. Rebecca Turner is a Licensed Marriage & Family Therapist (LMFT107489), and earned her Masters of Science degree in Marital and Family Therapy and a concentration in Medical Family Therapy from Fuller Theological Seminary in Pasadena, CA. Rebecca’s passion is engaging the brain’s and body’s innate drive toward balance to promote healing. Rebecca utilizes a variety of psychophysiological approaches to support traditional psychotherapy, and specializes in work with individuals who experience life with heightened sensitivity, both physically and emotionally. Rebecca holds certification in Child-Parent Psychotherapy, a model to support those who’s minds and bodies have developed in the context of chronic illness, pain, and early developmental trauma. In addition, Rebecca is the head of Dr. Kate Truitt and Associate’s Neurofeedback Program. Neurofeedback is a cutting-edge treatment technology that utilizes analysis and retraining of the brain’s electrical patterns to promote optimal wellness and symptom reduction. Patients can witness profound and sustainable change through the integration of psychotherapy, Psychosensory techniques, and neurofeedback. Utilizing humor, creativity, compassion, and curiosity, Rebecca is dedicated to the use of effective and personally-targeted treatments supported by the newest insights from the world of neuroscience to support your journey of growth and healing. Areas of specialization: Anxiety, Fear of flying, Panic attacks, Phobias, Bruxism (teeth grinding), Chronic Fatigue Syndrome, Depression, Irritable Bowel Syndrome, Low self-confidence, Pain management, Post-traumatic stress disorder, Relaxation, Insomnia, Stress, Grief, medically diagnosed illnesses and disease, Self-Belief, Self-Development, Shyness, Belief Creation, Confidence, Empowerment #haveningPasadena #haveningCalifornia #haveningLMFT #havening #haveningtechniques #trauma #traumarecovery #empowerment #mentalhealth #anxiety #ptsd #coach #stressmanagement #resilience #haveningNeurofeedback https://havening.org/directory/grid/view/details/14/765-Rebecca-Turner https://www.instagram.com/p/B2lup6ZFpks/?igshid=1q004pgzznean

A Mixed-Method Analysis of an Equine Complementary Therapy Program to Heal Combat Veterans- Juniper Publishers

Abstract

This study presents a mixed-methods analysis to understand the healing experiences of veterans diagnosed with post-traumatic stress disorder (PTSD) in a heart-centered complementary therapy horsemanship program. This therapy was designed to address PTSD symptoms and involved weekly activities involving small group and one-on-one interactions with a horse and riding instructors. Previous work by our group found that this program provided significant improvement in the psychophysiological health of the participants. In this stage, the following research question was addressed: How did the veterans describe their healing experiences with horses in the program? A cohort of 9 combat veteran participants were first analyzed using the positive and negative affect schedule (PANAS) before and after each weekly session of the 8-week program. The PANAS results revealed a significant change in positive affect starting in week 2 (paired t test, t = -2.76, P = 0.025). Weekly writings from participant’s journals were analyzed qualitatively using a phenomenological method of inquiry. This analysis resulted in a narrative integration of the significant statements, formulated meanings, and a cluster of themes. The themes centered around positive impact, connection with a horse, being present, horse mirroring, translating, trauma, and power dynamics. These themes described positive behaviors that resulted in reduced PTSD symptomology and promoted the healing phenomenon.

Keywords:  PTSD symptoms; Veterans; Horsemanship; PANAS; complementary treatment; Mix-methods research; Equine assisted therapy

Abbrevations: PANAS: Positive and Negative Affect Schedule; PTSD: Post Traumatic Stress Disorder; EPE: Equine Partnered Experiences; TBI: Traumatic Brain Injury; HRV: Heart Rate Variability; HOH: Heart of Horsemanship program; DSM-5: Diagnostic and Statistical Manual of Mental Disorders, Fifth Ed.; PCL-5: PTSD Checklist for DSM-5; SSNI: Serotonin-Norepinephrine Reuptake Inhibitors; EMDR: Eye Movement Desensitization Reprocessing

    Introduction

PTSD

There are more than 500,000 veterans who participated in various US military wars over the past 60 years who suffer from symptoms diagnosed as PTSD and traumatic brain injury (TBI). It is becoming clear that military personnel exposed to combat operations are at an increased risk for PTSD [1]. According to Makinson & Young [2], “PTSD is a mental disorder characterized by a sudden onset of symptoms due to environmental exposure to a psychologically stressful event such as war, natural disaster, or sexual victimization”. The DSM-5 handbook describes intrusion symptoms, avoidance, negative alterations in cognition and mood, and alteration in alertness and negativity [3]. Intrusion symptoms include the reoccurrence of the event in thoughts, dreams, illusions, or flashbacks. Those suffering from PTSD will also avoid thoughts and feelings connected to the event/people or places that trigger recollections of the trauma and possess negative alterations to include negative beliefs about oneself, diminished interest in social activities, or detachment from others. Veterans will express alteration in alertness and activity and exhibit irritable behavior, insomnia, and hypervigilance. Most importantly is that veterans who suffer from the impacts of PTSD experience an overall impairment in their day-to-day living.

Treatment options

In 2010, the Department of Veterans Affairs and Department of Defense released their recommended guidelines for treatment of PTSD. Of many modalities for treatment, exposure therapy, specifically prolonged exposure therapy, was recommended as an evidence-based treatment option. Other modalities included: cognitive processing therapy, stress inoculation training, treatment with Serotonin-Norepinephrine Reuptake Inhibitors (SSRI), and eye movement desensitization reprocessing (EMDR) treatment [4]. Until recently, equine therapy has not been the center stage of treatment options available for veterans.  

Previous research

The authors have been conducting research with military veterans since 2015 using equine therapy as a nonpharmacological complementary approach to healing. The first research stage employed a quantitative assessment measuring Heart Rate Variability (HRV) to determine the physiological changes occurring during a heart-based equine therapy program. Veterans were also given a psychological self-assessment to determine a positive and negative affect schedule (PANAS) of their equine experience. Results were significant from the quantitative perspective demonstrating a positive wellbeing outcome for the participants [5]. To endeavor in further inquiry, the authors shifted their emphasis to a mixed-method analysis based on the data from weekly journaling and recorded observations.

History of healing veterans with horses

 Since the fifth century B.C. horseback riding was used for rehabilitating wounded soldiers [6]. For many years, animals have been used for the therapeutic benefit of humans in a variety of settings. For example, domestic animals are used to help medically ill children in hospitals and the elderly in nursing homes, but it was not until the 1960s that horses were used in the United States for therapeutic purposes [7]. Horses have proven effective in working in partnership with humans to aid the process of healing from trauma, grief, depression, and other emotional challenges. Unlike humans, they are not capable of hiding their emotions. In fact, they are primarily emotional beings and respond to the stimuli produced by emotional energy which begins from the heart [8].

 Horses have abilities to interact with and heal humans. Like humans, horses live in social herds. Horses are prey animals making them hypervigilant to the intentions of those in the environment for their survival. Horses are quick and instinctual in sensing the emotional field around them. This helps encourage veterans to develop trust, to operate with integrity and fairness and to be clear in communication and intention. Horses enable veterans to accept criticism and self-judgment. This had led to veterans experiencing less anxiety, stress, emotional upheavals and feeling more confident in the decisions they make [5]. Experiences with horses provides a safe place for addressing and shifting the pain and suffering associated with PTSD.

    Materials and Methods

findings were significant and a paper was published in the Military, Veterans and Family Health Journal [5] regarding the quantitative results. This paper provides an emphasis on the qualitative analysis relating to the deeper human aspect of what the experience meant to the veterans as they developed strong bonds and partnerships with the horses and as a group.

Participant selection

The participants were recruited from a Southern California Veterans center. The director of the Veterans Center was instrumental in identifying candidates who were working with traditional counseling therapy either in group or individually and referred them to the horsemanship program. Space was limited to nine in the cohort and the study team did not discriminate based on gender, age, or which war situation contributed to their PTSD. The ages ranged from 22 to 68 years and from Iraq to Vietnam deployments. We purposely did not request their PCL-5 [10] checklist scores or have them take any of the VA assessments regarding their level of PTSD.

All participants signed liability releases, consent forms, and photo release forms. They were informed regarding the research protocol and had the option to not participate. However, all were eager to participate and agreed to the weekly data collection that included taking a positive and negative affect instrument known as the PANAS (a validated instrument) [10] to determine if they would self-report improvements in symptoms associated with PTSD because of participating in the heart of horsemanship partnership program.

Study design

The study was conducted over eight weeks with one half day session each week. Participants arrived at the ranch in a van from the Vet Center or separately in their own vehicle. Upon arrival they would complete the 20 question PANAS questionnaire. The wranglers/instructors, veterans and two researchers would meet for about half hour in a circle to brief the group for the day’s suggested activities. Each week included an opening circle and meditation where participants checked in. Participation was voluntary but most offered reflections of their current psychological state. The meditation focused on attentiveness of the heart and their body. A crystal bowl tuned to the heart was played to conclude the opening circle and then the veterans left the circle to go bond with and halter their horse. The sessions ran from 9 am to 12 noon, with two hours of horse engagement activities. We concluded with a closing circle at the end of each 3-hour session to allow for debrief and participant insight sharing. The crystal heart bowl was played as a final note and the veterans departed- often exchanging hugs and words with each other and the wrangler/instructors.

Specific symptoms associated with PTSD guided the curriculum design for each session and is outlined in Table 1. Each veteran initially selected their own horse based on a perceived felt energetic connection. They continued working with their selected horse on a continuous weekly basis. Participants also had an experienced individual wrangler/instructor who helped guide them in getting acquainted with their horse and to ensure their learning and safety. Sometimes veterans would join in all group activities such as obstacle training, and other times they would work privately with their wrangler/instructor. The goals/ intentions of the weekly sessions were known and how each veteran addressed them varied from individual to individual.

The purpose of this phenomenological study is to understand how the interaction with equine partnered experiences (EPE) helped veterans with PTSD heal. We addressed the following qualitative question: How did veterans with PTSD describe their healing experiences in a group structured heart-centered horsemanship program?

Data analysis

Analysis was guided by the research question, the structured weekly journal prompts, and Colaizzi’s [11] phenomenological method of inquiry. There are seven procedural steps to Colaizzi’s [11] method of data analysis which include

a) reading all the participant’s weekly journal entries to acquire a feeling for them

b) extract significant statements from the transcriptions that are related to the veteran’s self-reported healing process

c) formulate meanings or codes from the significant statements.

d) repeat step 3 for each participant’s journals, and then place the codes into clusters of themes based on frequency.

e) integrate all the results into an exhaustive description of the healing process and program.

f) Attempt to reduce exhaustive description into the unequivocal statement that is an identification of the fundamental structure of the phenomenon.

g) Return the findings to one participant in the study for interrater checking or informant feedback.

    Results

PANAS

For the PANAS results, the affect scores (negative affect converted to corresponding positive score) were averaged for the before (pre) and after (post) weekly sessions and are displayed as a bar graph in Figure 1. The subjects positive outlook improved over the course of the program. A significant change in affect occurred at week 2 using a paired t test (t = -2.76, P = 0.025) and stayed significantly different for the rest of the program (t = -4.37, P = 0.002). Week 1 showed improvement, but was not significantly different (t = -2.00, P = 0.085, data not shown).

Qualitative coding meaning

Based on a related study description of hospital-related fears for small children [12], the experience of a combat veteran with PTSD in a heart-centered equine partnered therapy program was outlined in Figure 2. These experiences in an equine therapy program consisted of essential curriculum components, the emotions and expressions elicited from the veterans, and the meaning associated with the experience.  

Essential components of heart-centered equine-assisted partnership

This study intentionally designed heart-centered curriculum components to a heart-centered equine partnership around the symptomology of PTSD. These included activities such as grooming, groundwork, round-pen interactions, leading, saddling, mounting, managing obstacles, riding (trot/canter), teamwork exercises, and making riding transitions. These program components are described by week in Table 1.  

The ways in which combat veterans expressed themselves during the equine interaction

When each veteran interacted with their individual horse he or she described emotions of mistrust and feeling disconnected from the world. The veterans also described a feeling of emotional numbing, unable to express his or her feelings in their daily functioning.  

Participants expressed themselves in behaviors related to avoidance and isolation, choosing to be alone with their horse versus with the group. They explain feeling outside of their bodies in a dissociative state disconnected from the present moment. Compulsive behaviors and being hypervigilant to those around them and his or her surroundings were shared consistent with typical behaviors for the diagnosis of PTSD.  

The meaning of a heart-centered equine partnered experience to combat veterans with PTSD

 The meaning of an equine-partnered experience for combat veterans with PTSD are defined by several significant statements that consisted of six main clusters that came out of the qualitative analysis: positive impact, connection with horse, being present, horse mirroring, translating, and power dynamics (Table 2).

Positive impact

The cluster of positive impact consisted of six themes describing an overall positive impact of participation. The theme of healing experience describes how many of the veterans found interaction with his or her horse to be a healing process. The program also reaffirmed veterans need to bond with people. and find connection. Staying calm and less anxious were intentionally challenged to help the veteran find more peace, joy and calmness to the experience, but also to their lives. Intention to focus on task helped clear the veterans mind from other distractions in his or her life. Finally, themes of communication and patience and overall state of happiness were evident as the horse interaction allowed the veteran to better communicate and provide an overall sense of peace and happiness.  

Connection with horse

 The feeling of connection is one that many of us strive for. Both horses and humans are social species, seeking connection to others is an important part of our emotional and physical well-being. Connection is a feeling, and so it can be described in different ways. Veterans describe this connection as an awareness of a presence with a sentient being. They describe that having a connection allows them to trust his or her horse. And participants feel accomplished when they are present and confident in their ability with the horse. Over the course of the program, veterans explain feeling in the “zone” in which they felt a oneness oftentimes without thinking or trying too hard to do so.

Being present/mindfulness

The cluster being present/mindfulness explains how the veteran felt grounded, in the moment and totally focused on the present moment. For example, when committed to the entire presence and behavior of the horse, the veteran forgets about other stressors or anxieties in his or her life. They recognize that intentional focus on the horse, allows a “letting go” to be present around the horse. Reciprocally, being totally with the horse also seems to reinforce personal mindfulness of those others around him or her  

Horse mirroring

 Horse mirroring is the reflection of self in the horse’s emotions and behavior. In other words, if the veteran noticed his or her mood was poor the horse would respond accordingly poor. Also, if the veteran bought daily living distractions such as family or personal life into the interaction, the horse ignored the veteran. Soon the veteran realized that the horse pays attention when the combat veteran “shows up” to lead and is focused on the horse.

Translating

    Applying program lessons to one’s personal life was described in the cluster of themes as translating. In short, the veteran begins to translate little lessons learned in interacting together with the rest of his or her social world. Learning how to bond with the horse seemed to reinforce a positive bonding with people. Similarly, learning to overcome trust issues from his or her trauma, became evident when the participant wholeheartedly trusted their horse. Quite powerfully, the veteran changed psychosocially applying his or her thoughts and behaviors to their interaction with human relationships.

Power dynamics

Finally, for some veterans a cluster of themes around power dynamics existed, expressing relational distrust of authority figures such as the therapist, facilitators or wranglers. The veteran expressed their lack of trust in authority, and that people in authority impose their ways on them. The veteran had to change their rigid ideas of how to do things as directed by an authority figure, in this case the horse wranglers.

    Discussion

 The results offer a view of the experience and phenomena of a heart-centered, equine-assisted partnership for veterans diagnosed with PTSD. The PANAS results demonstrated a significant improvement in affect. In our last study [5], it took 4 weeks to see a significant change in affect. Here we have more evidence that it takes time (2-4 weeks) for the affect score to catch up to the immediate change in HRV. While veterans expressed behaviors and emotions consistent with a diagnosis of PTSD in the qualitative observations and journaling (isolation, hypervigilance, distrust, etc.) most participants shared positive outcomes of participation, explained in the cluster of themes. For example, the theme of positive impact defined by the ways in which the participants experienced a favorable, helpful, beneficial outcome of the program was consistent with Earles, Vernon, and Yetz’ study [13] that showed Equine Partnering Naturally © programming may be an effective treatment for anxiety and posttraumatic stress syndrome for veterans with PTSD.

 Similarly, participants defined and expressed their connection with their horse. Some felt most connected when just standing or walking with the horse while some connected while grooming. The most common description of connection were moments of moving in unity, a feeling of oneness and togetherness. Horse to veteran connection has previously been documented in the Saratoga War Horse Project [14] in which the Connection methodology: nonverbal language of the horse in a predictable, sequential, and repeatable method was used with a combat veteran to build a horse-human connection with positive psychological functioning outcomes and reduced PTSD symptomology.

Horses, are highly social, nomadic prey animals. They embody many of the attitudes and skills that some humans spend their lives searching for. One of the pluses of being “in the moment” is the ability to act quickly in the face of danger, and sometimes more importantly, to be able to let it go and go back to grazing.

Participants spoke of “being an outsider looking in” and “losing touch with reality”. This form of avoidance which presents itself as dissociation or emotional numbing is common for survivors of trauma [15].

Participants describe a realization in working with horses that to form connection, stay present, and manage dissociation they need to focus and concentrate on one thing at time. Zerubavel and Messman-Moore [16] summarized well these phenomena. Mindfulness is a strong treatment for dissociative behavior as it removes one from the present moment, while mindfulness cultivates the ability to stay in the moment.

Another cluster reported was horse mirroring. Zugich, Klontz, and Leinart [17] describe the horse as mirrors in which they can “provide accurate and unbiased feedback, mirroring physical and emotional states of the veteran, providing clients with the opportunity to raise their awareness and to practice congruence between their feelings and behaviors”. Veterans describe a lack of presence impacted his or her horse’s behavior, providing real time feedback helping the veteran autocorrect and stay present with both his or her feelings and behaviors.

 One of the most salient findings of the study was the way in which participants transferred their learning from the program and his or her horse and hoped to use the new awareness in their lives. A parallel study [18] using outdoor based adventure experiences to treat veterans with PTSD found similar findings regarding veterans’ renewed ways of translating the experience to their relationships. This is similar to a recent equine related study [19] for student veteran nursing students who translated interactions with horses to their personal and academic lives.

Finally, an unexpected finding was concern around power and authority as veterans described a lack of trust and frustration at times with the supervising clinical therapist and wranglers involved in the group facilitation. Johnson and Lubin [20] argue that this type of transference reaction to clinical leadership will also reflect past experience with authority especially relative to the trauma. And this lack of trust in authority and intolerance of imperfection is documented in Alford, Mahone & Fielstein’s [21] work with Vietnam veterans with PTSD. Alternatively, some participants respected and trusted authority, consistent with Turchik and Wilson’s [22] research on military obedience to authority.

Special considerations

Moving forward it’s crucial that health care practitioners and educational institutions be trained in cultural competency to understand veteran populations. What may seem like a defiance of instruction might be a lifesaving way of “being” to a veteran. One veteran described his frustration in being asked to look forward in working with his horse instead of at his feet. Researchers learned later he had worked in explosives detection and his squad’s lives were dependent on his looking down. He had carried this attitude with him into his civilian way of being. Atuel and Castro [23] provide a strong overview of military cultural competency to include military culture as it applies to therapeutic work for veterans.

    Conclusion

In conclusion, the goal of this study was to explore the qualitative aspects of a heart-centered equine therapy program. Previous work by the authors showed psychophysiological improvement in veterans participating in the 8- week program [5]. The PANAS results showed a significant improvement in affect in the participants by the second week of the program. A qualitative evaluation of the participants journal entries and research observations revealed six clusters associated with the meaning of a heart centered equine assisted partnership. The combat veteran with PTSD may experience differing levels of interaction and change in working with an equine partner. His or her positive impact may be leveraged by the ability to connect with the horse, staying present, and translating the learnings to interactions with people. More negative expressions and behaviors due to PTSD may be observed regarding questioning authority figures and the symptomology related to trauma such as distrust, social anxiety, isolation and hypervigilance.

The veteran came to recognize that his or her affect and behavior is directly reflected or mirrored in the horse’s behavior, such that the combat veteran became selfaware of his or her attitudes and behaviors and self-corrected to create a stronger bond with their horse. Thus, the phenomenon of equine partnership creates psychosocial, physical, and emotional changes that may serve as a non-pharmacological approach to treatment for PTSD.

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what causes of insomnia

Causes of insomnia

Insomnia, sleeplessness, easy to fall asleep can occur as a mixture of both physical and psychological sometimes. Insomnia or little sleep applies to people sleeping 6 hours a day. As a result of prolonged insomnia, physical and mental erosions occur in the body. Therefore, the causes of insomnia should be examined thoroughly and if necessary, seek professional help.

What is Insomnia? Insomnia, falling asleep and the difficulty in maintaining sleep. In sleeplessness, it is complained that sleep is not sufficiently restful. Insomnia, also known as insomnia, occurs between 10 and 15 percent of adults. Insomnia, which is more prevalent especially in the elderly and women, may lead to a decrease in cognitive and psychomotor performance, deterioration in quality of life and mood and anxiety disorders. Insomnia may cause tiredness in the morning, restless awakening, tendency to irritability, anger and fighting, and weakening of memory with cognitive problems. One of the most feared consequences of insomnia is weight gain. Women with low or poor sleep are more likely to experience weight problems than men. However, women have insomnia during periods of menopause and pregnancy. Insomnia is more common in women than men. The time of sleep and the duration of sleep are determined by the biological clock. If the system that regulates sleep is disturbed, the immune system is disturbed. Insomnia, which invites to cancer, diabetes, cardiovascular and liver diseases, may lead to impaired consciousness. However, the Dutch Dr. According to a study led by Derk-Jan Dijk, it was determined that significant changes and deteriorations occurred in the 711 gene of subjects who were deprived of sleep for a week. https://www.orak11.com/index.php/how-to-control-weight/ Insomnia is divided into acute and chronic: Acute insomnia: This type of insomnia sometimes lasts up to 1 day and sometimes up to 3 weeks. Persons sleeping in a different place from their own home and bed, stress, anxiety, acute illness and pains, shift working hours, factors such as caffeine, alcohol, trigger acute insomnia. If it doesn't turn into a feeling of misconduct and sleep anxiety, it will improve over time. For the treatment, the underlying cause must first be revealed. If insomnia persists for more than a few days, consult a physician and initiate medical treatment. In addition, the use of stress-reducing methods also helps pass acute insomnia. Chronic insomnia: Chronic insomnia is divided into 3 types. Cognitive and behavioral techniques applied by experts for the treatment of all types were found to be the most effective techniques in the long term. Psychophysiological insomnia: It develops depending on conditioning. In this type of insomnia, fear of insomnia and its consequences may be seen. This fear is an anxiety disorder. Polysomnographic insomnia: The patient incorrectly detects sleep. There is an inconsistency between the recorded sleep and the sleep perceived by the patient. Idiopathic insomnia: This is the lifelong type of insomnia that is diagnosed by exclusion of other causes. In insomnia, the following groups are considered as risk groups and are advised to pay more attention to their sleep: Frequent travelers, especially those who travel between time zones Shift employees elders pregnant women Menopausal period, menopausal period Those who have to use medication Alcohol addicts

The main causes of insomnia Life style The main cause of insomnia, sleep disorders is the lifestyle you choose. Lifestyle nutrition, smoking and alcohol consumption, work life, stress control, caffeine and tein consumption, nighttime work, you need to spend hours at the computer as you spend many items can be counted. All of this can affect your body's natural time, causing disruption of your sleep pattern, difficulty in sleeping and other sleep disorders. You can get more quality and regular sleep by changing your lifestyle. You can keep a sleep log to better understand the effects of your life changes on your sleep. For example, a night you cannot sleep, list what you are doing, what kind of events you have, what you eat, and the reasons of insomnia. disturbance Some diseases and disease symptoms can cause disruption of sleep patterns. These diseases, such as asthma, physical or mental disorders such as depression can be. If you cannot find a specific answer to the insomnia or disturbance of sleep patterns, this may be a harbinger of other problems in your body. If this is the case, you should contact your doctor and find out what the cause is. Clinical Sleep Disorders If you do not have a specific condition that causes insomnia, the problem you may have may be a clinical sleep disorder. Clinical sleep disorders such as insomnia and narcolepsy, which are acute insomnia, may be the underlying causes of insomnia. It decreases the quality of sleep in other problems, such as sleep apnea, which makes breathing difficult during sleep due to thickening of fat tissue in the larynx. Because sleep apnea prevents deep sleep, you feel constantly tired and sleepy for the day. Psychological Factors It is known that more than 50 percent of chronic insomnia is psychological. These psychological disorders include anxiety, depression, stress, schizophrenia and bipolar disorders. People who have psychological problems feel tension in their muscles. Neck, shoulders, legs can not be relaxed, can not relax and muscular stiffness is experienced. Persons cannot enter sleep mode, as sleep is needed to relax. Treatment is only possible with the detection and improvement of the underlying psychiatric disorder. Restless Leg Syndrome Known as numbness and discomfort in the legs, this syndrome is alleviated as it moves. Women are twice as much as men. It can be seen both in the daytime and in the evening, but in the evening or at night it feels worse than in the day. The underlying causes of the restless legs syndrome are insufficiently known. Restless leg syndrome, which is thought to arise from biochemical and anotomic causes, may lead to chronic renal failure, iron deficiency and rheumatoid arthritis. Especially in antidepressant users and pregnant women is more common. Circadian Rhythm Disorders In this case, the biological clock of the body is incompatible with the actual clock. It may cause difficulty in sleeping or sleepiness at inappropriate times. It is more common with the seizure system, night shift workers, or those traveling with time shifts. Caffeine and Alcohol Use, Drugs, Medical and Neurological Disorders Excessive caffeine and alcohol consumption causes insomnia. However, pain, shortness of breath, frequent urination, such as factors can cause insomnia. Patients with Parkinson's disease, those with Alzheimer's disease, and those with disorders such as multiinfarct dementia can be seen. However, antidepressant drugs, decongestants and corticosteroids may also cause insomnia. For treatment, the underlying cause must first be eliminated. In addition, the following factors and diseases may cause insomnia. Hormonal diseases Chronic and painful syndromes Chronic fatigue syndrome Congestive heart failure Chest pain caused by heart disease Acid reflux disease Chronic obstructive pulmonary diseases Recurrent asthma attacks at night Obstructive sleep apnea What should be considered for a healthy sleep? People who suffer from sleep problems can benefit greatly if they pay attention to the quality of their sleep. The following points should be observed for a good quality and healthy sleep: Before bedtime, it should not be hungry or satiated. Do not drink large amounts of caffeine, alcoholic beverages, cola, tea and cigarettes before and during bedtime. Do not take diuretic drugs late at night. Flu and dietary drugs should be used in a controlled manner. Activities that create more excitement during the evening should be avoided. Determining a time, boarding and boarding in the morning at any time should be removed from the bed. In this way, the biorhythm will be regulated. Sleep should not enter the bed before coming. When the sleep escapes, no effort should be made to sleep, should be removed from bed and spent time in another room. The bed should only be returned if the sleep is again. Pillows and beds should be preferred. There should be no TV or radio in the bedroom. The light and sound insulation of the bedroom should be ensured. Do not sleep during the day. Regular and adequate exercise should be done during the day. According to a statement from the United States National Sleep Foundation , determining the ideal sleeping time of a person is directly related to that person's age. According to the work of the Foundation, the average ideal hours of sleep offered by age are as follows: Newborn baby (0-3 months old): A newborn baby should sleep between 14 and 17 hours daily. These figures may be between 12 and 18 according to the conditions. 4-11 months old baby: These babies need to sleep between 12 and 15 hours a day. Children from 1 to 2 years: 11 to 14 hours of sleep per day is adequate for these children. Children aged 3-5 years: These children who have not started school yet need to sleep 10 to 13 hours a day. 6-13 age group: It is considered healthy for children to sleep between 9 and 11 hours a day. 14 -17 age group: It is recommended to sleep between 8 and 10 hours per day for this group of adolescents. 18-64 age group: Young adults and adults sleep 7 to 9 hours a day, sleep is considered to have completed the ideal sleep time. 65 years and over: 65 of those who sleep, 7 to 8 hours a day to sleep.

When to get professional help for insomnia? As insomnia is effective on your entire life, it is a problem that you need to find a solution in a short time. If you make changes to your lifestyle, change medications you use, reduce sleep-catching factors like caffeine and take care of your diet, you may need professional help if you are insomnia. According to the answers to the following questions, you can go to a sleep clinic to learn about the alternatives to your problem and start the treatment process. If you have insomnia three or more nights a week for several weeks If you are extremely snoring, if you sleep in your sleep, you are experiencing short-term breaths while you sleep If you wake up after a few hours without a specific reason for a night when you think you will sleep all night and this situation lasts for weeks Breathlessness and chest pains If you have difficulty doing daily routine activities as a result of insomnia Insomnia is an important problem that affects millions of people around the world and reduces the quality of life. Most insomnia complaints are temporary and easy to solve problems. However, in some cases, insomnia can cause significant changes in your body, which may result in your loss of health. So listen to your body and decide which stage the problem is and get professional help. https://www.orak11.com/index.php/extrapyramidal-symptoms/ Warning ! It is a proposal and Information article that has been compiled from different sources. There is no definitive diagnosis and treatment. Ask your doctor about any health problems. Remember, the treatment methods applied in health problems may vary according to the biology of individuals, hereditary characteristics, age, height, weight differences, allergic aspects and dozens of such conditions. Only your doctor can help you in the treatment of your health problems. Read the full article

Stress and Anxiety – A Deeper Bond

Hurry, work pressures, crisis in relationships, in friendships, traffic jams- The causes of stress have been changing throughout history.

According to the WHO: "In the 21st-century global epidemic, 90% of health problems are related to stress.”

Daily we are faced with situations that affect us unconsciously in the body, accumulating energy that is not used and that can lead to exhaustion or illness. Added stress due to emotions such as impatience, anger, fear or Anxiety and Emotions are a reflection of stress.

Pay attention immediately to the psychophysiological reactions like muscle overload, accelerated breathing, negative thoughts, and the heart is going to a thousand.

Although in some cases we can talk about positive stress (eustress) we are worried about the negative stress that is when we are not able to assimilate the situation and react appropriately. However, "the reaction does not depend as much on the stimulus as on the ability to react," therefore it will vary in the function of the capacity of each person to face situations of risk or tension.

The stress can come from difficult situations at work, at home, in relationships, but it can also be the result of emotional conflicts, diet, health problems or economic deprivation. Therefore, the causes can be classified as:

Physiological: when they are related to diseases

Emotional: when they are related to emotional and cognitive vulnerability

Behavioral: when they have to do with the social changes that take place each epoch

Environmental: linked to pollution, catastrophes, etc.

Apathy and indifference, anxiety, sense of worthlessness, defensive state, insomnia, frequent headache, stomach pains, insomnia or exhaustion, are some of the first symptoms that show a person with stress.

The attitude towards stress, really help?

One of the best weapons we have is the attitude towards stress. In addition to the advice to control the physiological variables that come into play when we can no longer control the situation, and we need to regain control, there is an essential component that also makes the impact of stress different from one person to another.

And it is that the character or rather the attitude make us react in a very different way to the various threats or stimuli that cause the sensation of stress. People with an assertive attitude, a slow, reflective character react in a very different way to those who are more nervous and have another temperament.

Facing a stressful situation at work requires knowing how to organize, saying NO to those things that cannot be met and asking for help when the situation calls for it is something that not everyone knows how to do and is essential. Assuming our abilities, having a moderate level of self-demand and knowing how to delegate are also aspects that are part of the attitude towards stress.

Nowadays, in addition to trying to maintain control of our side in the most adverse situations, attitude is a critical point on which we can influence to improve our quality of life regarding the variable of anxiety and stress.

Something similar happens in the home, when we have a family and some obligations that are complemented by those of work and in which the word TIME always appears as a consubstantial element to the cause of many stressful moments. As in the workplace, patience, assertiveness, and organization are often good allies in the face of stress.

If you want your attitude to stress change and also want to regain control with a simple and 'trainable' guidelines do not miss visiting us. We'll be waiting for you! Jonathan Otto and his descriptive guide series will make you walk through the stressful phase to a life full of hope and happiness via communicative talks and

Overcome anxiety and calm it with positive thinking

Strive to be optimistic. Think that everything will be fine. He thinks that moment will be overcome like all the others already dealt with. This positive attitude will also help security in yourself. You will focus on the fact that you have been excellent and capable in the past, so why should not you still be?

Manage stress

Stress and fear related to anxiety often come together. Feelings of stress are generally rooted in fear of a physical or emotional threat even if only imagined. One imagines not being able to meet a deadline, a fear of failure. More stress increases and more negative feelings like depression and anxiety increase. Many tricks and techniques can help you act with more courage in the face of challenges on how to combat anxiety.

When you feel fear, laziness, tension, excess of worries, excess or absence of work, lack of motivation, peer bullying, stress overflows or suffer anxiety, try to pay attention to the task that you have to play, your teacher, your project or your day to day in general, they become impossible missions.

And this is so because both our capacity for attention and the stress responses to a stimulus are directed by the Autonomous Nervous System, which controls involuntary acts. Yes, they depend on the same system, but while one is activated, the other will be deactivated (like the two sides of the coin, only one can be face up).

The mechanism of activation of stress is an adaptive response to any apparently harmful stimulus, this mechanism, prepares our body to protect itself by fighting or flight, this physiological response is automatic not to lose opportunities for defense and protection. But if this response becomes chronic and the physiological response occurs, even if no real threatening stimulus appears, the activation will become maladaptive and will block the possibility of starting the parasympathetic system to allow the rest of activity necessary for a healthy life.

And yes, while maintaining a high level of attention in a task, we will keep the "Sympathetic" deactivated, and therefore our level of relaxation and well-being will be maximum.

If you too have been troubled by constant stress and anxiety, it’s time to reach your companion

Jonathan Otto and get his help via his motivational series. He is a well-known investigative journalist, filmmaker, and humanitarian who has a passion for helping others come out of their troubles.

Dietary heat-killed Lactobacillus brevis SBC8803 confers beneficial effects on insomnia and circadian sleep disorders induced by psychophysiological stress.

PMID:  J Nutr Sci Vitaminol (Tokyo). 2019 ;65(2):164-170. PMID: 31061285 Abstract Title:  Dietary Heat-Killed Lactobacillus brevis SBC8803 Attenuates Chronic Sleep Disorders Induced by Psychophysiological Stress in Mice. Abstract:  We previously reported that dietary heat-killed Lactobacillus brevis SBC8803 affects sleep in mice and humans. The present study examined whether SBC8803 improves psychophysiological stress-induced chronic sleep disorders (CSD) using a mouse model characterized by disrupted circadian rhythms of wheel-running activity and sleep-wake cycles. Mice were fed with a diet supplemented with 0.5% heat-killed SBC8803 for 6 wk and imposed stress-induced CSD for last 2 wk. Dietary SBC8803 suppressed the reduction in wheel-running activity induced by CSD. Electroencephalography (EEG) revealed that SBC8803 significantly restored wakefulness and increased non-rapid eye movement (NREM) sleep during the second half of the active phase during CSD. The CSD-induced reduction in EEG slow wave activity, a marker of NREM sleep intensity, during the beginning of the inactive phase was significantly improved by SBC8803 supplementation. These findings suggest that dietary heat-killed SBC8803 confers beneficial effects on insomnia and circadian sleep disorders induced by psychophysiological stress.

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I’m so frustrated.

I've had chronic fatigue issues since 5th grade, and I've known I've had major sleeping issues since late high school. My psychiatrist back in Indiana just attributed it to psychophysiological insomnia and put me on antipsychotics to help (in addition to mood, but mainly for sleep). The only one that helped over 3 years was one that made my cholesterol super high, and it wasn't doing anything for me mentally so I went off it. I finally made an appointment with a sleep disorder specialist down here in August.

Normally, if I sleep, no matter if it's 3 hours or 10 hours, I'll still feel tired in the morning, a lot of times more tired than when I went to bed, and I'll have little energy all day. Over the years, I've tried everything I *should* be doing: regular sleep/wake schedule, exercise, reading before bed instead of being on my phone/computer, eating better, OTC meds, you name it. Nothing makes a difference.

Well, the past few days, I've started having a new problem that's hard to explain. It's like I don't remember sleeping. For example, last night, I went to bed a little before 2 am (typical lately, trying to get better about that). I finally fell asleep somewhere close to 4. Then I just remember all of a sudden being completely awake, tossing and turning. Not sure what time it was, but it was still dark out so I hadn't been asleep very long. Next thing I know, I'm in the middle of a dream but half asleep, kind of aware that I'm "awake" again. I feel like the dream is going on forever, then I finally decide to open my eyes and wake up. It's 9 am. Then it's like my memory was wiped. I could literally feel my mind blank out in a way, and I don't remember sleeping. And not in the typical sense that you never truly *know* when you fall asleep as it just sort of happens, but it's like I skipped from 4 am to 9 am in the blink of an eye. And I DON'T feel rested, so even if I actually was sleeping during that time period, it wasn't good sleep.

I've never experienced this type of insomnia before, not remembering sleeping and having a skewed perception of time. I've been taking this OTC cbd/melatonin/GABA supplement since I got down here and it was helping me fall and stay asleep, but still not feeling well rested. I don't know if that has anything to do with it, which would be weird because I haven't had any problems until all of a sudden almost 2 months of being on it, but if I DON'T take it, I literally won't be able to sleep. I'll toss and turn for 5 or 6 hours and then sleep all day to compensate for it. I'm SOL for at least 3 weeks, and it sucks and I just wanna cry (already did that once today from being so tired and frustrated).