Tag: Alcohol

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Alcohol affects men and women differently, with women being more affected by the health effects of alcohol use (NIAAA, 2011). Yet, a dearth of information investigating alcohol use in women exists: Source:National Library of Medicine (USgov)

The relationship between alcohol consumption and menstrual cycle: a review of the literature:

Abstract

Alcohol use affects men and women differently, with women being more affected by the health effects of alcohol use (NIAAA, 2011). Yet, a dearth of information investigating the alcohol use in women exists (SAMSHA, 2011). In particular, one dispositional factor hypothesized to contribute to alcohol consumption in women is the menstrual cycle. However, only 13 empirical papers have considered the menstrual cycle as related to alcohol consumption in women. These studies fall out with somewhat mixed findings suggesting that the premenstrual week is associated with increased, decreased, or no change in alcohol consumption, likely due to methodological differences in menstrual cycle determination and measures of alcohol consumption. These methodological differences and possible other contributing factors are discussed here with recommendations for future research in this area. Understanding the contribution of the menstrual cycle to alcohol consumption is one step in addressing an important women’s health concern.

Keywords: Alcohol consumption, Menstrual cycle, Women, Women’s health

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“Piglet?” said Pooh. “Yes Pooh?” said Piglet. “Do you ever have days when everything feels… Not Very Okay At All?

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“Piglet?” said Pooh. “Yes Pooh?” said Piglet. “Do you ever have days when everything feels… Not Very Okay At All? And sometimes you don’t even know why you feel Not Very Okay At All, you just know that you do.” Piglet nodded his head sagely. “Oh yes,”

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We’re delighted to gather members from our Women’s Mental Health Network this morning for an online networking event.@StPatricks

St Patrick’s Mental Health Services

@StPatricks

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We’re delighted to gather members from our Women’s Mental Health Network this morning for an online networking event. Our Advocacy Manager, Louise O’ Leary, is now taking us through why we decided to create a space to focus on topics around #women’s #mentalhealth.

@NWCI

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How to get back to sleep and why it’s so important: @ClevelandClinic

cleveland back to sleep

Your bed should be a place of relaxation and rejuvenation. But if you’re having trouble sleeping, that’s likely not the case.

Not only can not sleeping be frustrating, but getting a good night’s sleep is vital to maintaining your overall health and mental well-being. Seven or more hours of quality sleep each night recharges your body physically, but can also help flush toxins from your brain and allow your mind to fully rest — which assist in your mental alertness, decision-making, and overall clarity the next day.  And if you’re sick, your brain needs to be in tip-top shape to help you recover.

That’s why sleep expert Nancy Foldvary-Schaefer, DO, says you should do everything you can to address any sleep issues you’re experiencing.

Different ways your sleep can be interrupted

Besides external influences like recurring noises (from a crying infant to a snoring partner) or travel-related time changes that keep you up at night, sleep deprivation may come in many other forms.

“For example, some people experience chronic insomnia — a sleep disorder in which you have trouble falling and/or staying asleep,” Dr. Foldvary-Schaefer says. “Others may experience cycles of waking up but not being able to get back to sleep.“

And sometimes, even if you’re able to fall asleep but were focused on unresolved issues or worries right before you closed your eyes — this may affect the quality of sleep you actually achieve. “You may find yourself groggy in the morning or feeling tired, cranky or unproductive,” Dr. Foldvary-Schaefer says. “Also, a lack of sleep can affect your judgement and emotional response to otherwise normal daily activities.”

How stress can affect your sleep

Many of us tend to bring our daily stress to bed with us — which is exactly the place it doesn’t belong. It’s not easy to leave stress at the end of your day. But keeping these stressful thoughts in focus right before sleep can definitely prevent you from getting some good shuteye.

“This is something you should try to avoid whenever possible, as it can cause a variety of sleep problems,” Dr. Foldvary-Schaefer notes. “It may take practice, but committing to stress-reduction behaviors at the end of your day is very important. The more active you are in kicking stress out of bed each night, the more likely your overall sleep quality will improve.”

How to de-stress before bed

You may not be aware that bringing stress to bed could be causing a negative cycle to form. If you have trouble falling asleep, the longer you lie awake, the more aggravated you may become. Soon you may unknowingly associate your bed as a place of discomfort, rather than one of comfort. The key is to remove any negative association with your sleep space by forming healthy pre-sleep habits. Dr. Foldvary-Schaefer offers these tips for developing better pre-sleep practices:

  • Plan for tomorrow earlier in the evening — Carve out time each night before or after dinner to “wrap up” your thoughts about the last 24 hours. Plotting out your next day well before bedtime can help you check that “planning box” early enough to give yourself time to transition and quiet your mind before bed.
  • Get up if you’re not asleep after 20 minutes — It may be a good idea to take your frustrations to a different room and leave them there — literally. A short walk will get your brain actively focused on motor coordination, rather than worrying. Write down what’s on your mind on a piece of paper and revisit it in the morning. You’ll return to bed anticipating a fresh perspective in the morning (a best practice, anyway) — and leave your bedroom as your special place to rest and relax.
  • Develop your pre-sleep ritual — Take a walk after dinner to catch a sunset, take a long bath or enjoy a nightly cup of caffeine-free herbal tea.
  • Avoid overstimulation — Avoid not eating, working, or browsing a screen of any kind in bed. Reading a book off-screen may help, or enjoying a relaxing playlist to give your mind something to connect with, but not be overstimulated by.
  • Practice yoga or meditation — Closing your eyes, practice simple mindfulness, awareness or concentrated focus on your breathing for five minutes. This can help your body and mind relax — and transition  you to a more restful sleep.

If trying some of the strategies above to reduce or manage your stress aren’t helping your insomnia, cognitive behavioral therapy (or CBT-i) might be a good option.

“CBTi is a structured program that helps you identify and replace thoughts and behaviors that cause (or worsen) sleep problems with new habits and thought patterns that promote healthy sleep,” explains sleep expert Michelle Drerup, PsyD.

“CBTi is offered by trained specialists nationwide, including at many larger hospitals or academic medical centers,” Dr. Drerup adds. “There are also several online programs, such as Cleveland Clinic’s Go! to Sleep program.”

Illness may be the reason you can’t sleep

A lack of sleep may also indicate a variety of sleep disorders or other health concerns that need to be addressed with proper medical diagnosis and treatment. Once your medical conditions are treated, you may eventually see your sleep improve.

Underlying medical conditions that may prevent you from sleeping include:

  •  Chronic pain.
  •  Acid reflux.
  •  Restless legs syndrome (RLS).
  •  Sleep apnea (in both men and women).
  •  Hormonal changes caused by menopause.
  •  Narcolepsy.
  •  Diabetes.
  •  Night terrors.
  •  Sleepwalking.
  •  Depression.
  •  Common issues related to aging.

“If any of these are the case, you likely won’t sleep comfortably through the night until the problem is identified and properly treated by a knowledgeable primary care physician or specialist,” Dr. Foldvary-Schaefer says.

Make sure you keep track of symptoms you are experiencing, and tell your doctor about them as soon as possible. Your primary care physician may explore your sleep history and/or give you a physical examination. This could include examining your upper airway muscles, for example. If sleep apnea is suspected, you may be referred to a sleep disorders center for a comprehensive sleep study. Or you may be suffering from other conditions that could result in treatments like short-term hormone replacement therapy, antidepressants or other kinds of medicines — all which depend upon proper diagnosis.

Be aware and stay proactive 

Overall, the key to getting better sleep comes from first identifying your sleepless activity, reducing your stress before you hit your bed, and talking with your doctor if you notice other symptoms — so you can get back on track to a good night’s sleep.

https://health.clevelandclinic.org/what-to-do-if-you-cant-sleep

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Can early bedtime help you catch some ZZZs? @ClevelandClinic

Cleveland Clinic

Is It Healthy To Sleep Naked?

Wearing no clothes could lead to cooler skin temperatures that put ZZZs within reach

Many people believe they were born with the only pajamas needed for a good night’s sleep, but here’s the naked truth: No research directly confirms that sleeping in the buff leads to better slumber.

There is, however, some validity behind the idea of sleeping naked — namely regarding how a cooler skin temperature improves sleep quality.

So, should you consider stripping down at bedtime before sliding under the sheets? Let’s look at the potential benefits (and risks) with behavioral sleep disorders specialist Michelle Drerup, PsyD, DBSM.

Is sleeping naked better?

There are some possible perks to nude sleeping … so, maybe? Here are a few reasons why you might want to slip off your clothes before slipping off to sleep.

Falling asleep faster

Your body naturally works to lower its thermostat to doze off at night through its circadian rhythm, which regulates your sleep/wake cycle. The faster you cool off, the faster you typically catch some ZZZs, says Dr. Drerup.

That’s also one of the reasons why sleep experts recommended that you keep your bedroom temperature between 60 degrees Fahrenheit and 67 degrees Fahrenheit (15.5 degrees Celsius to 19.44 degrees Celsius) for optimal snoozing.

Improved sleep quality

Ever toss and turn in bed because you’re too hot? Sleeping naked certainly removes any possibility of pajama-induced overheating interfering with a good night’s rest. It’s the absolute final move in shedding layers to stay cool.

“There’s no question that cooler is better than warmer for overall sleeping,” says Dr. Drerup.

And getting enough rest is key to … well, just about everything in day-to-day life. Waking up refreshed can help you manage stress more effectively, improve focus, boost performance and make you a more pleasant person.

For women: reduced risk of yeast infections

Tight-fitting underwear can trap heat and moisture between your legs. What makes a yeast infection thrive? Yep — heat and moisture.

Sleeping naked (or even in loose-fitting cotton bottoms) allows for some air circulation around your vagina. Keeping the area cooler and drier may help reduce your chances of getting a yeast infection, too. 

For men: potential fertility boost

Heat isn’t a friend of male fertility. Regular exposure to higher temperatures for your testicles can cause sperm counts to drop. Wearing underwear that keeps things packed tight doesn’t exactly offer a cooling effect.

Studies show that men who wear boxers have a higher sperm count than their buddies in briefs. So if loose-fitting boxes help that much, imagine what 8 hours of no clothing might do.

Reasons to keep your PJs on

Sleepwalkers may want to give the idea some extra thought to going au natural to avoid any potential awkward encounters, notes Dr. Drerup.

And if you’re not a fan of doing laundry, consider this: Your washing schedule for bedding may need to increase with more skin-to-sheet contact. (Gross fact: The skin cells you shed in a day can feed 1 million dust mites. You don’t want to turn your bed into their buffet.)

Can you be cool and clothed?

Going to bed “nearly” naked while wearing lightweight and loose-fitting garments can bring you similar quality sleep results as taking everything off. “Tank tops and boxer-style briefs don’t possess a ton of warming qualities,” says Dr. Drerup.

And while being cool is desirable for sleep, you also don’t want to be cold. There’s even evidence that wearing socks to bed to warm your tootsies can help you drift off to sleep.

So, which is it: off or on?

Ultimately, what you wear to sleep is a personal choice. “There’s no proven benefit or harm to sleeping naked,” says Dr. Drerup. “Just do what feels right and then rest easy with your decision.”