Sleep like a Baby
Utilizing pharmacological treatments to aid sleep poses a significant risk of dependency. It also frequently results in feeling drowsy or lethargic the next day. This is especially concerning for older individuals since it might elevate the likelihood of falls and hip fractures. Considering these effects, non-pharmacological interventions are gaining interest. Relaxation techniques, warm feet, and music are popular methods in the general population to improve sleep quality. The outcomes of a meta-analysis, which evaluated interventions including exercise, aromatherapy, acupressure, cognitive behavioral therapy, and meditation, indicated statistically significant effects in improving sleep. This blog will explore four other promising non-pharmacological sleep aids: rocking motion, bright light, sleep monitoring devices, and weighted blankets.
Rocking Motion
What prompts us to gently rock infants or effortlessly fall asleep in a hammock? Gentle rocking motions as a form of vestibular stimulation have emerged as a promising non-pharmacological option. Much research suggests that rocking motions may be a practical, non-invasive approach to addressing sleep disturbances. However, more research is needed to understand variations in rocking intensity, duration, and individual differences to provide a more nuanced understanding of this promising area in sleep science.
Bright Light Therapy (BLT)
Bright light therapy (BLT) is one of the complementary therapies used to reinforce circadian rhythms and improve overall sleep health. Most of these therapies involve daily exposure to intense light through lightboxes or other devices for a specific duration upon waking. The FDA has confirmed that BLT is a low-risk, cost-effective, and minimally burdensome intervention. Non-natural light therapy can recalibrate circadian rhythms by triggering the suprachiasmatic nucleus (SCN) in individuals with sleep disturbance. Research also suggests that light therapy may influence the sleep/wake cycle by suppressing melatonin and its alerting effect on the ascending arousal system.
At-Home Sleep Monitoring Devices
Recent progress in developing wearable devices has presented alternative sleep monitoring methods at home. One widely used platform is a wristband with integrated photoplethysmography and motion sensors. The convenience of the watch is attractive, but it needs to comprehensively cover the amount of physiological information required for precise, in-depth sleep analysis. EEG is often the most direct indicator of sleep stages and sleep disorders. Despite the improved usability, the alternative device suffers from poor signal quality and less accurate sleep analysis. For comfortable and seamless integration with our body for high-quality physiological monitoring, many recent works on developing soft wearable systems have been directed toward enhancing various aspects of epidermal electronics.
Weighted Blankets
Weighted blankets, a non-medication option, are becoming more popular for symptoms such as improved sleep quality. Made from beads and chains, they provide a calming, even pressure throughout the body. Initially suggested by occupational therapists for sleep problems, these blankets now assist diverse groups, proving helpful in alleviating insomnia, anxiety, and tiredness.
Weighted blankets are based on theories related to deep pressure and sensory integration. These theories suggest that the weight of the blankets can help reduce arousal, anxiety, and stress levels. Recent research also indicates that weighted blankets may increase melatonin levels, potentially enhancing sleep quality. The chart below does a great job of explaining how and why weighted blankets are so effective for sleep.
Summary
Quality sleep is crucial for various aspects of health, but sleep problems worsened during the COVID-19 pandemic, especially in certain groups like children. Insomnia is a common risk factor for psychiatric disorders and mental health issues. Effective treatments, including cognitive behavioral therapy, are vital to prevent sleep disorders. However, some patients do not respond to these treatments, leading to the exploration of other non-pharmacological options.
