Unveiling the Benefits of Weighted Blankets

For a healthy body and mind, you need somewhere between seven and nine hours of restful sleep each night. But according to the CDC, over a quarter of adults don’t get the recommended amount of sleep. Sleep issues can be caused by many factors, including stress, anxiety, and certain medical conditions.  Over-the-counter melatonin supplements can help some people get a good night's sleep. In this comprehensive guide, we’ll explore the various benefits of melatonin, reveal how to use it safely, and answer some frequently asked questions. What is melatonin and how does it work? Melatonin is a hormone produced in the pineal gland in the brain. It plays a key role in regulating our sleep-wake cycle by signaling to the body that it’s time to sleep. Melatonin production naturally increases in the evening and decreases in the morning in response to changes in light exposure.  However, certain factors can disrupt this natural process, such as jet lag, shift work, or using electronic devices before bedtime. Taking a melatonin supplement can help regulate the body’s internal clock, leading to improved sleep quality and duration in some. The science behind melatonin and sleep Melatonin works by binding to melatonin receptors in the plasma membrane, binding to intracellular proteins such as calmoduline, binding to orphan nuclear receptors, and neutralizing toxic oxidizing agents (antioxidant effect). It can also decrease levels of dopamine, a hormone that keeps you awake, while also regulating your circadian rhythm. A study published by NIH found that the treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, and primary sleep disorders—not with mental disorders, neurodegenerative diseases, and other diseases. The link between melatonin and depression The correlation between melatonin and pre-existing depression remains unclear. A small 2002 study suggests that people with depression may have elevated levels of melatonin. And a 2006 review of multiple studies appears to show that the brains of people with depression produce more melatonin at night. Conversely, some evidence suggests that melatonin may reduce the risk of depression in some and improve depression symptoms in others. A 2017 review of eight clinical trials found that melatonin improved symptoms of depression a little bit more than a placebo did. And a 2018 review also found melatonin helped lower depression symptoms for some individuals. While the findings are promising, more research is still necessary to confirm melatonin's efficacy in managing depression symptoms. How to use melatonin safely and effectively Although melatonin is generally considered safe for most people, it’s important to use it properly and follow dosage guidelines. You should also be aware of potential side effects and interactions with other medications. Dosage guidelines The optimal dosage of melatonin can vary depending on your age, weight, and sleep issues. In general, experts recommend starting with the lowest effective dose, typically 0.5 to 1 milligram, about 30 minutes before bedtime. If this dose is not effective, gradually increase it up to 10 milligrams, but be aware that higher doses can also increase the risk of side effects. When to take melatonin for optimal results The best time to take melatonin for optimal results will depend on your specific sleep issues and schedule. However, it’s recommended to take melatonin about 30-60 minutes before bedtime. Avoid taking melatonin during the day or when you need to be alert. Frequently Asked Questions about melatonin Here are some answers to a few frequently asked questions about melatonin: Potential side effects and how to avoid them While melatonin is generally considered safe, it can cause some side effects in certain individuals. The most common side effects include headaches, dizziness, nausea, and daytime sleepiness. Starting with a low dose and taking it at the proper time can help you avoid side effects.  Incorporating melatonin into your sleep routine Thinking about incorporating melatonin into your sleep routine? Here’s what you can do to ensure its effectiveness. First, try to establish a regular sleep schedule and avoid using electronics before bedtime. Additionally, make sure to choose a reputable brand of melatonin supplements and follow dosage guidelines carefully. If you find melatonin isn’t helping you get quality sleep, seek help from a professional. A credentialed therapist and licensed medication prescriber can evaluate your medical and mental health history to determine the cause of your sleep troubles—and develop a treatment plan to help you overcome them.  With Cerebral, you can see a professional therapist and prescriber online, from the comfort of home so you can finally start sleeping well. Click to get started. Image by Freepik

You already know a good night's sleep is essential to good health, but did you know that sleep quality and mental health are also closely related?  In recent years, scientific studies have revealed that lack of sleep or poor sleep quality can lead to several issues such as mood swings, anxiety, depression, and many more. On the other hand, the right amount of restful sleep can significantly improve your mental health.  In this article, we explore the link between sleep quality and mental health, and provide tips to improving sleep so you can feel your best each new day. Why sleep is vital for your mental health Sleep plays a vital role in the proper functioning of our body and mind. When you sleep, your brain processes the events of the day, and your body absorbs essential nutrients so it can rejuvenate.  However, a lack of sleep can prevent your brain cells from repairing themselves and decrease the production of hormones that your body needs to function correctly. This can lead to a host of mental challenges. With chronic sleep deprivation, the likelihood of developing long-term mental health problems also increases significantly. Scientific insights on sleep and the brain Ever wonder why a bad night's sleep leaves you feeling grumpy? Turns out, it's not just your imagination. Lack of sleep throws off the delicate dance of brain chemicals called neurotransmitters, those tiny messengers that govern our mood, emotions, and even our drive.  Serotonin, the "happy hormone," takes a hit when we're sleep-deprived, leading to irritability, anxiety, and even depression.  Dopamine, the pleasure and motivation booster, gets sluggish too, leaving us feeling uninspired and uninterested.  But here's the good news: sleep acts as a brain recharge, resetting those neurotransmitters back in place. A good night's sleep lifts your serotonin levels, boosting your mood. Dopamine gets a kickstart, rekindling your motivation, creativity, and making you feel like you can tackle anything.  Common sleep disorders and their impact on mental health Several sleep disorders can negatively impact your mental health. Let's have a brief look at two of the most common sleep disorders and how they impact people’s mental health. Insomnia and depression Insomnia is a widespread sleep disorder that affects almost 30% of all Americans. People with insomnia have trouble falling asleep, staying asleep, or both, which may lead to distress, daytime drowsiness, irritability, anxiety, and depression. Links between sleep and depression are strong. About three-quarters of depressed patients have insomnia symptoms, and hypersomnia is present in about 40% of young depressed adults and 10% of older patients. Sleep apnea and anxiety Sleep apnea is another common sleep disorder, which is known to disrupt normal sleep cycles and affect mood regulation. People with sleep apnea often awaken frequently during the night, leading to daytime sleepiness, irritability, and impaired cognitive function.  The condition has been linked to depression, anxiety, and suicidal thoughts in some cases. Sleep apnea can be treated with various techniques, including positive airway pressure therapy, lifestyle changes, and surgery. Tips to improve sleep for better mental health Practicing good sleep hygiene is one of the best things you can do to get consistent, restful sleeps. This entails developing healthy habits including: Stick to a consistent sleep schedule: Go to bed and wake up at the same time daily, even on weekends. Create a serene sleep environment: Keep your bedroom quiet, dark, and at a comfortable temperature. Banish electronics: Remove TVs, computers, and smartphones from the bedroom. Watch your intake: Avoid large meals, caffeine, and alcohol before bedtime. Stay active: Incorporate daily exercise to promote easier sleep onset at night. When to seek professional help In some cases, improving sleep quality may not be enough, in which case you should seek professional help. A therapist can  you find a  professional. A help may be necessary. If you experience chronic sleep difficulties, develop any sleep disorders, or experience mental health problems, don't hesitate to seek the help of a licensed healthcare professional, such as a doctor or counselor. Image by Freepik

Somewhere between 33 to 50% of the adult population experiences insomnia symptoms, while chronic insomnia disorder impacts about 10 to 15%. If you are someone who consistently has trouble falling or staying asleep, then you know how much it can affect your general wellness. In addition, it can trigger emotional challenges like depression and anxiety. It leads to poor concentration and difficulty focusing and can even disrupt one’s coordination and cause gastrointestinal disturbances. So, what can someone do if they’re struggling? One answer is cognitive behavioral therapy (CBT).  What is Cognitive Behavioral Therapy for Insomnia? CBT is a proven method, backed by science, in which a person can learn to change the way they think, subsequently changing the way they feel. In both research and clinical practice, CBT has provided markedly positive results—at times, better even, than other forms of therapy and even certain medications. CBT has ample support from the scientific community. Let’s dive deeper into what CBT is exactly… Cognitive behavioral therapy can help individuals who are experiencing issues to include, but not limited to: depression, anxiety, substance use and—you guessed it—insomnia. The ultimate goal of CBT is to improve an individual’s quality of life—in this case, by getting to the root of their sleeping problem and personalizing a plan of action to counter. One core principle of cognitive behavioral therapy is the encouragement of individuals to examine and change both their thinking and behavioral patterns. For example, someone suffers from insomnia due to intense and chronic anxiety, in which the insomnia is a byproduct of anxiety. A therapist can help this person: Better understand what’s causing their anxiety in the first place. CBT isn’t a bandage but a long-term solution. Learn to recognize how their anxiety is manifesting and impacting their health. Find healthy ways to cope with their anxiety. Feel more confident in their ability to manage their anxiety, and therefore, their sleep. This will give the client the tools and resources they need to improve their sleep on their own. CBT looks different from person to person. A qualified therapist can help determine the best approach for each individual’s needs and goals. CBT is beneficial as it’s a  holistic approach to addressing mental health that’s both safe and long-lasting. Examples of CBT for Insomnia Let’s talk more about how a therapist might employ CBT for chronic insomnia (CBT-I2). This form of cognitive behavioral therapy looks at how one thinks, behaves and sleeps. The therapist works with the client to identify feelings and actions that might be contributing to the insomnia.  If the individual’s thoughts and behaviors are not conducive to adequate sleep, the therapist helps them reframe these patterns. Rather than the individual feeling like they’re at insomnia’s mercy, one aim is to put them back in the driver’s seat so they have more control over their mental and physical health. Another possible element of cognitive behavioral therapy for insomnia is sleep restriction therapy. One of the most frustrating parts of insomnia, for some, is the hours spent laying in bed, unable to fall asleep. Sleep restriction limits this time, which helps increase fatigue during the daytime, ultimately establishing  a more consistent and stable sleep schedule. Sleep restriction therapy works as such... First, the individual calculates how many hours total they sleep on an average night. Then, they add 30 minutes. This is how much time they’ll spend in bed, total. For example, a person typically goes to bed at 10:00 p.m. and has an alarm set for 8:00 a.m. That’s ten hours in bed, but maybe they only sleep for three of those hours. Sleep restriction therapy says that instead, they should go to bed at 3:00 a.m. and set an alarm for 6:30 a.m. This is the total time they typically sleep, plus 30 minutes. The time in bed increases as the time spent sleeping increases.  Sleep restriction improves the individual’s sleep efficiency. It can also help to reduce or eliminate the anxiety around sleep since a person knows  they won’t be laying in bed awake for hours. Reducing this anxiety can further promote sleep. It’s a positive feedback loop that’ll continue to encourage healthier, more abundant rest. Receiving Cognitive Behavioral Therapy for Insomnia Online Finding and receiving mental healthcare continues to be an uphill battle for millions of people. Cerebral was born out of the mission to put mental health in the spotlight and provide quality services to treat. Our goal is to make online therapy accessible and affordable for everyone. We hope to contribute to the  negative stigma surrounding therapy becoming  a thing of the past. We offer monthly subscriptions at various prices so that clients can pick something that fits their needs and budget. Cost, convenience and fear of judgment will never be a factor with us. Digital cognitive behavioral therapy for insomnia is within your reach. We’ll look at first, what’s causing the client’s insomnia and second, what the best approach to resolving it is, and personalize it accordingly. Should the individual be experiencing  other mental health issues that are somehow connected to their insomnia, these will also be addressed. If medication is necessary to treat an individual’s insomnia, we will deliver it straight to their door. Our team of therapists, coaches and care counselors is committed to helping our clients in a compassionate and research-backed manner. If you or someone you know is struggling with insomnia, we’re here to help. Start with our free emotional assessment so that we can get to know you more. Someone from our team will be in touch to discuss the next steps. 1 https://my.clevelandclinic.org/health/diseases/12119-insomnia 2 https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia