Night Owls Are Not Lazy Birds

Thanks the the work of Russian biologist Arcady Putilov we can now say more definitively that night owls, those who are naturally inclined to stay up late and sleep in, are not lazy birds. That distinction is now a tongue-in-cheek way to classify a third category, or chronotype, of sleep-wake cyclers. Lazy birds tend to feel lethargic morning and night. The fourth category, according to the Russian research group, are perhaps the more enviable of them all:  hummingbirds. Their energy is pretty constant morning, noon, and night. And of course, we're all familiar with those annoying, sometimes enviable, early to bed, early to rise, morning people, also known as larks.

Read more about the four chronotypes, HERE.

This CBT psychologist proposes, however, that we come up with a less disparaging name to label our more laid back, low energy chronotype.  Suggestions for a relaxed bird?

--Sandy Andrews, PhD 

Clinical Psychologist

Austin, TX 

Ready, Set, Sleep!

I may stand corrected.  Which would make me and a lot of clients happy.  And sleepy.  As a cognitive behavioral psychologist (CBT) I typically teach a 6-4-8 breathing exercise as a stress relief technique and as a sleep aid,.  This involves a 6-second inhale, 4-second hold, and 8-second exhale (or 8-4-10, depending on the individual's starting point).

But in this post  by Alina Gonzalez entitled, How I Learned To Fall Asleep In Under 1 Minute, she advocates using Dr. Andrew Weil's breathing technique which she calls the "4-7-8 Trick."  You can go to Dr. Weil's website to see him demonstrate, here.

So I plan to take the 4-7-8 versus 6-4-8 breathing challenge.  And I invite readers to do the same. Leave me a comment and let me know which breathing exercise calmed, relaxed, and helped you get to sleep the most quickly.

Ready, Set, Sleep!

And a big shout out to my sister for 

bringing my attention to the article Under 1 Minute blog post. 

--Sandy Andrews, Ph.D.

Cognitive Behavioral Psychologist 

Austin, Texas

Your Brain on Sleep

Seems we cannot talk enough during therapy sessions about the importance of getting the right amount of quality sleep.  So much research is pointing toward the role of sleep deprivation in mental health problems are surfacing.  And more and more we are becoming a sleep deprived nation.

Many factors interfere with getting a quality night of sleep such as anxiety/worry/stress, alcohol and caffeine use, medications with stimulating side effects (for example, decongestants and ADHD stimulants such as Ritalin), and late night activities including video game playing, internet surfing, and television viewing.

 When I saw this excellent graphic on the OnlineCollege website, I decided to post it here.  A lot of information packed into one colorful visual can be a helpful tool.  And especially appreciated when someone else put the work into it.  So thank you OnlineCollege.  You may want to enlarge the graphic - on my PC I click Ctrl +

Keeping a Sleep Diary

Depression and anxiety go hand in hand with sleep problems.  By no means a hard and fast rule, its common to find that people with an anxiety disorders have trouble falling asleep while people struggling with depression have trouble staying asleep.  The reverse trend is seen also or some blend of both.

What comes first, the chicken or the egg?  Do persistent sleep difficulties cause depression and anxiety?  Or does the disorder come first causing insomnia?  I have seen what appears to be both cases.  Sometimes a very stressful life event occurs (death of a loved one, birth of a child) and sleep disorders present as a result.  Other times a patient will present with a history of poor sleep that has persisted so long that panic disorder is now seen by day.  

No matter the origin, targeting more hours and better quality sleep is a typical treatment goal in cognitive behavioral therapy.  Changing one's sleep routine is a great example of a behavioral goal.  Eliminating caffeine is another.  Cognitive goals include meditation, visualization exercises, and thought replacement.  

Here's an example of a typical thought that teaches your brain to stay awake:  


What time is it?  I'll never get enough sleep! 


But you can help ease your mind into restful sleep by changing that thought to, 


I can calm my mind and think about a beautiful sunset.  

or,


I am thinking of all the things I am grateful for.  I am grateful for ... and start a list while deep breathing (another behavioral technique).  

Regardless of your sleep troubles, keeping a Sleep Diary is a great way to show your doctor or therapist exactly what your patterns of sleep (and non-sleep) are.  Here is a list of various sleep aspects we professionals like to assess:  

1) Time you went to bed and woke up;

2) Total sleep hours;

3) Quality of sleep (e.g., soundly, restless, exhausted in the morning);

4) Times that you were awake during the night and what you did (e.g. stayed in bed with eyes closed or got up, had a glass of milk and meditated);

5) Amount of caffeine or alcohol you consumed and times of consumption;

6) Types of food and drink and times of consumption;

7) Feelings - happiness, sadness, stress, anxiety;

8) Drugs or medications taken, amount and times taken;

9) Stressful events and particular worry thoughts ongoing, that day or pre-bedtime. 

You can copy or download an example of a sleep diary, here or here.   

In addition to keeping a sleep diary you can review this list of tips for improving your sleep.  Look to see which of the helpful sleep habits are part of your routine and which are habits you routinely break or have never practiced.  These steps are a way to use your time while you search for a qualified psychologist, sleep expert or physician and help your doctor help you toward finding sleep solutions.  

Insomnia painting by Micheal Lemus Fletchall, here.  

Getting the Sleep You Need: Tips for a Better Night's Rest

Getting a good night's sleep is an integral part of mental health. When we get too few hours of sleep or wake up feeling as though we haven't had enough rest, especially on a regular basis, our emotional and physical wellbeing can suffer dramatically.  Too many sleep deprived nights and we are at risk for depression, panic disorder, and persistent insomnia, to name a few long term problems.  Below are many changes and sleep hygiene tips often recommended to those struggling to get to sleep.

TIPS FOR BETTER DAYTIME HABITS

Do not nap during the day - you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep for less than 30 minutes, early in the day.

Limit caffeine, alcohol and nicotine. Avoid drinking caffeine or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep, especially decongestants (examples: Sudafed, phenylpropanolamine).

Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.

Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.

Check your iron level. Iron deficient women tend to have more problems sleeping, so if your blood is iron poor, a supplement might help your health and your ability to sleep.

TIPS FOR A BETTER PLACE TO SLEEP

Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.

Your bed. Make sure your bed is large enough, and comfortable. If you are disturbed by a restless bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets.

Your bedroom. Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed for paying bills, doing work, watching tv, etc. Help your body recognize that this is a place for rest or intimacy.

Your clock. Hide it. A big, illuminated digital clock may lead you to watch the time. You end up feeling stressed and anxious worrying about how many hours sleep you will, or will not, get. Place your clock so you can't see the time when you are in bed.

TIPS FOR A BETTER PRE-SLEEP RITUAL

Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. This will help your body expect sleep at the same time each day. Don’t oversleep to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.

Turn down the lighting in the evening. The closer you are to bedtime, avoid bright or blinking lights. Late night internet browsing is a big cause of insomnia. If you must use the computer at night, turn down the contrast button on your monitor. The television and video games are other sources of blinking lights that disrupt your body's ability to move toward sleep mode.

Relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to recorded relaxation or guided imagery programs.

Incorporate bedtime rituals. Establish a routine. Turn down the lights, listen to soft music, sip a cup of herbal tea (caffeine free), put on PJ's, brush teeth, wash face, etc., A routine cues your body that it's time to slow down and begin to prepare for sleep.

Don’t eat a large, heavy meal before bed. This can cause indigestion and interfere with your normal sleep cycle. Try to eat your dinner at least two hours before bedtime.

Light bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eating a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth of the food may temporarily increase your body temperature and the subsequent drop may hasten sleep. Light carbohydrates can help. Crackers in bed, anyone?

Jot down your concerns and worries. Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful in letting you put away these concerns until the next day when you are fresh.

Go to sleep when you are sleepy. When you feel tired, go to bed.

Avoid "over-the-counter" medication sleep aids, and make sure that your prescribed medications do not cause insomnia. Over-the-counter "sleep aids" can be effective in the short term but can lead to long term, harder to treat cases of insomnia. In some cases, there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness. Always talk to your doctor or healthcare practitioner about your concerns.

Nutritional supplements. Check with your doctor, pharmacist or health care professional before trying nutritional supplements. Some people find that a relaxing, natural sleep aid does wonders.  A list of five supplements commonly recommended for insomnia can be found here.  

TIPS FOR GETTING BACK TO SLEEP

Try guided meditation and/or visualization. Focus all your attention on your toes or visualize walking down an endless stairwell. Imagine yourself in your favorite vacation spot. Use all your senses: imagine what you can see, feel, taste, smell, and touch. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep. There are many guided mediations available online.  Meditation Oasis is a great resource.  Lots of meditation podcasts to choose from.  You will never regret learning to quiet your inner mind. 

Try deep breathing for relaxation. Focus on full inhales followed by emptying exhales. Repeat calming statements upon exhales, such as, “I feel peaceful” and “I am floating” and "I can let myself feel calm."  Make up your own.  Breathing exercises can be found here.  For added help, watch and practice deep muscle relaxation (aka, progressive muscle relaxation), here.  

Get out of bed if unable to sleep. Don’t lie in bed awake. Go into another room and do something relaxing until you feel sleepy. Reading something quiet, calming and a little on the boring side is best. Worrying about falling asleep actually keeps many people awake. We call that insomnia about insomnia. 

Don't do anything stimulating. Don't read anything job-related or watch a stimulating TV program (commercials and news shows tend to be alerting) or read an intense thriller. Don't expose yourself to bright light. The light gives cues to your brain that it is time to wake up.

Consider changing your bedtime. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping. If you are only getting five hours of sleep at night, figure out what time you need to get up and subtract five hours (for example, if you want to get up at 6:00 am, go to bed at 1:00 am). This may seem counterproductive and, at first, you may be depriving yourself of some sleep, but it can help train your body to sleep consistently while in bed. When you are spending all of your time in bed sleeping, you can gradually sleep more, by adding 15 minutes at a time.

this is your brain on stress

The New York Times reported on a Portugese study which demonstrated that persistent stress changes the structural makeup of the brain. And not in a particularly helpful way.

According to Dias-Ferreira and his colleagues at the University of Minho, brains under chronic stress show an increase in the neurological pathways associated with doing familliar, repetitive, rote kinds of responses, even in the absence of success.

Think of the end of an intense and tiring work week. You find yourself channel surfing, up and down, dozens of times, even though you know nothing is on.

Circling around the kitchen, searching various cabinets, fridge and freezer for a salty/sugary/creamy treat, coming up empty each time.

Then there's the supervisor who schedules yet another staff meeting where the same, tired ideas are passed around, the same ineffectual instructions are issued. Where everyone leaves muttering, "Why do we think it's going to work this time?"

According to the article, brains under longterm stress also show a decrease in neurological connections in "regions of the brain associated with executive decision-making and goal-directed behaviors."

A shortage of problem solving circuitry, in other words. The light bulb burns out. We stop thinking creatively. We shrink away from new and different ways to respond. Instead we retreat into old, familliar and comfortable habits.

We get ourselves into a big, fat, rut. (Pass the Oreo cookies, please?)

The good news is, relaxation helps undo these stress induced changes. Taking brisk walks. A friendly game of hoops. Talking it out with supportive listeners. Thinking positively. Deep breathing. Contemplating nature. Getting away for the weekend. Creative outlets. Good nutrition. A full night's sleep, or two, or three. Exercise. Meditation. Yoga.

So turn off the TV. Stop circling the kitchen. Do something different. Step outside and take several rounds of full inhales and full, emptying exhales. Gaze at the stars. Resolve to get to bed earlier and engage in a healthier self care routine. Talk more respectfully and assertively to loved ones and co-workers. Eventually (four weeks, in the case of the rats in the study) your brain can revive and new connections can branch out.

Recharged, you might just find that the light bulb flickers back to life.

night owls get a name and a test

One evening while walking along a pasture, I looked across toward a giant live oak tree. In the tree sat three large owls. They were perched on two branches, all in a cluster. They made the most picturesque silouette. Still as statues, all facing east, the sun setting behind them. Three sentinels waiting for the darkness to decend, harbingers of a post I had been working on about night owls.

I have long believed I am a night owl. Or as sleep experts would now say, I suffer from Delayed Sleep Phase Syndrome (DSPS).

"Delayed sleep phase syndrome (DSPS) is a disorder in which a person’s sleep is delayed by 2 or more hours beyond the socially acceptable or conventional bedtime. This delay in falling asleep causes difficulty in waking up at the desired time...Most with DSPS describe themselves as "night owls" and say they function best or are most alert during the evening or night hours. If they were to keep a sleep log it would show short sleep periods during the school/work week (with few or no awakenings during the night) and lengthy sleep-ins (late morning to mid afternoon wake up times) on the weekend."

I can remember struggling with insomnia when I was in grade school, lying awake at night singing to my menagerie of stuffed animals. In high school, the singing was replaced by listening to late night radio, The Dr. Dimento Show being one of them. Due to my difficulty waking in the mornings, I was often late to school despite a five minute walk.

It seemed to become more pronounced over time. In college, as I chose my courses (no morning classes, thank you). In graduate school, I wrote the bulk of my dissertation between 10pm and 4am.

When I was offered a job in a psychiatric hospital I was told by the HR staff: "The only problem is that the hours are 4pm-10pm."

Problem? What problem? I loved it. I earned extra pay for late shift, even. I left my job in plenty of time to hit the college pubs, which really didn't get hopping until 11pm anyway. Close the place down and sleep in. Ahhhhhhh. Fit me to a tee.

I recall feeling energetic during this period of my life. I exercised enthusiastically. Typically a walker, I started to jog.

I knew this nirvana night schedule couldn't last forever, though. Eventually I did a one year internship at a medical setting, for example. It required the standard 8am-5pm hours. Oh dread. It about killed me.

But I was hopeful, deciding this was a good experiment: early morning wake up call, everyday, for a whole year. While it did get a bit more tolerable once I caved to the earlier bedtimes, it never, ever, EVER, felt easy. Or natural. I hated mornings as much as always.

So this confirmed night owl wasn't exactly surprised when she learned that researchers identified a particular gene, a mutation, they call it, that determines circadian rhythm. But she did feel vindicated. No, I'm not lazy. No, I wouldn't wake up easier if I'd just go to bed earlier. Okay, well maybe that one is true.

Naturally it's described as a mutation, rather than a variant of normal. But that's okay. I, and plenty of other night owls, have lived our lives feeling like we missed the normal boat.

Back to the gene. The night owl gene was first identified in a mouse, and later in more mice.

This mutation was kindly named the "after hours gene" (AFh). Very aptly named, I would argue, since it's a universally accepted, scientifically verified truth that things happening "after hours" are way more fun and exciting than things happening, say, at 7am (snore).

Everyone wants an invitation to the after hours party, right?

And now one more giant step for night owls. It's been announced there is an official test we can take, a simple mouth swab, to determine if we are, in fact, a morning lark or a night owl.

For more information about night owls, check out the DSPS blog.

Image source: owls, here.