By Julia Calderone
For millions of Americans, one of the biggest obstacles of the day (or in this case, the night) is getting a good sleep.
Many are tempted by the quick-fix of taking sedatives or hypnotic medications — fancy words for sleeping pills. If you do this often, you're not alone. The Centers for Disease Control and Prevention estimated in 2013 that about 4% of US adults older than 20 used a prescription sleep aid in the past month of their study.
But unless you have a diagnosible sleep disorder such as insomnia — which actually isn't as common as many think — sleeping pills are a bad way to go, according to sleep scientist Patrick Fuller, a neurologist at Harvard Medical School.
"I'm not a basher of hypnotics, because I think that they can play a particularly important role in people who do have true insomnia," Fuller told Tech Insider. "But for the most part, I think most people that are taking hypnotic medications actually don't need them and should work to get off of them."
One reason to avoid hypnotic sleep meds is that once they travel from your blood into your brain, they tend to act erratically.
"They're not this cute little thing that comes in and targets a little cell in your brain that's just all involved in sleep," Fuller said. "These drugs are not that specific; they affect not just the brain, but the peripheral systems as well."
According to Drugs.com, Ambien — one of the most popular prescription sleep drugs — can cause a host of crummy side effects including drowsiness, headache, muscle aches, stuffy or runny nose, memory loss, double vision, diarrhea, swollen neck glands, voice changes, forgetfulness, belching, body aches... the list goes on.
In fact, the Food and Drug Administration announced in 2013 that it will recommend lower doses of Ambien for women because it takes longer for them to metabolize the drug's active ingredient, zolpidem.
The recommendation came after finding that Ambien can severely impair a woman's driving the morning after because it may not be completely cleared from the blood by then. The sleep aid has also been known to cause other severe side effects, such as texting, eating, and even having sex while asleep.
Sleeping pills are also highly addictive, Fuller said, and getting off of them is tough because your insomnia or other sleeping problems may actually become worse after taking them.
"There's a time and a place for pills," Fuller said. "But for the average Joe who's having a little trouble sleeping, there's a lot of things they can try to do to facilitate normal, natural sleep before popping Z-class drugs [common insomnia medications] at night."
Such techniques, Fuller said, include waking up at the same time every day, avoiding caffeine six hours before bedtime, exercising regularly, avoiding alcohol at night, avoiding smartphone and e-reader screens in bed, and setting the sleeping mood.
Stay away from sleeping pills, including seemingly harmless over-the-counter night-time pain medications.
"To me, it's just a cheap fix," Fuller said. "And it's not the right fix."
http://www.techinsider.io/sleeping-pills-sleep-aid-safety-2016-2
Sunday 28 February 2016
Thursday 25 February 2016
You could be causing your own insomnia without even knowing it
By Dr. Hala M. Aboulkhair
Millions of people in the world today suffer from insomnia. When sleeplessness progresses beyond a few days and turns to weeks and months, you should seek professional help. However, first you must have a basic understanding of insomnia and its different aspects.
Insomnia is a common sleep disorder that occurs when you have one or more of the following symptoms: You have a hard time initiating sleep, struggle to maintain sleep, waking up frequently during the night, tend to wake up too early and are unable to go back to sleep Common symptom is also non restorative sleep. These symptoms of insomnia can be caused by a variety of biological, psychological, medical and social factors. They most often result in an inadequate amount of sleep, even though the opportunity of a good night sleep is present.
Insomnia is different from sleep deprivation, which occurs when an individual does not have the opportunity to get a full night of sleep. A small percentage of people who have trouble sleeping are actually short sleepers who can function normally on only five hours of sleep or less.
Anyone can get Insomnia. Most of people experience insomnia at least once in their lives. It is estimated that approximately 33% to 50% of the adult population have insomnia symptoms. 10% to 15% of the adult population experiences daytime distress or impairment
Insomnia is usually diagnosed by examining the patients sleep, medical, substance intake and psychiatric history. Some patients need to have polysomnography (sleep Test) and investigations. These examinations are usually preformed by the sleep specialist. Most of the time treating the cause of insomnia will treat the insomnia. However, this is not the usual scenario. Patients with chronic insomnia have multiple factors causing this disorder.
Cognitive behavioral therapy is the most effective treatment for insomnia and has no side effect yet can last for a long while. A Board-Certified sleep specialist or a psychologist specialized in cognitive behavioral therapy for insomnia usually performs the test. The patient needs from 4 to 6 sessions to increase sleeping hours. Another treatment modality is sleeping pills which are usually prescribed by a physician for a short period of time but unfortunately, the risk of dependency along with other side effects is high.
Most patients diagnosed with insomnia tend to go to the pharmacy and take over the counter sleep aids which contain antihistamine. The pill can help them sleep better, but it may cause severe daytime sleepiness and liver damage especially if they are taken in high quantities. Other products, including herbal supplements, have little evidence to support their effectiveness.
http://saudigazette.com.sa/life/health/dr-hala-you-could-be-causing-your-own-insomnia-without-even-knowing-it/
Millions of people in the world today suffer from insomnia. When sleeplessness progresses beyond a few days and turns to weeks and months, you should seek professional help. However, first you must have a basic understanding of insomnia and its different aspects.
Insomnia is a common sleep disorder that occurs when you have one or more of the following symptoms: You have a hard time initiating sleep, struggle to maintain sleep, waking up frequently during the night, tend to wake up too early and are unable to go back to sleep Common symptom is also non restorative sleep. These symptoms of insomnia can be caused by a variety of biological, psychological, medical and social factors. They most often result in an inadequate amount of sleep, even though the opportunity of a good night sleep is present.
Insomnia is different from sleep deprivation, which occurs when an individual does not have the opportunity to get a full night of sleep. A small percentage of people who have trouble sleeping are actually short sleepers who can function normally on only five hours of sleep or less.
Anyone can get Insomnia. Most of people experience insomnia at least once in their lives. It is estimated that approximately 33% to 50% of the adult population have insomnia symptoms. 10% to 15% of the adult population experiences daytime distress or impairment
Insomnia is usually diagnosed by examining the patients sleep, medical, substance intake and psychiatric history. Some patients need to have polysomnography (sleep Test) and investigations. These examinations are usually preformed by the sleep specialist. Most of the time treating the cause of insomnia will treat the insomnia. However, this is not the usual scenario. Patients with chronic insomnia have multiple factors causing this disorder.
Cognitive behavioral therapy is the most effective treatment for insomnia and has no side effect yet can last for a long while. A Board-Certified sleep specialist or a psychologist specialized in cognitive behavioral therapy for insomnia usually performs the test. The patient needs from 4 to 6 sessions to increase sleeping hours. Another treatment modality is sleeping pills which are usually prescribed by a physician for a short period of time but unfortunately, the risk of dependency along with other side effects is high.
Most patients diagnosed with insomnia tend to go to the pharmacy and take over the counter sleep aids which contain antihistamine. The pill can help them sleep better, but it may cause severe daytime sleepiness and liver damage especially if they are taken in high quantities. Other products, including herbal supplements, have little evidence to support their effectiveness.
http://saudigazette.com.sa/life/health/dr-hala-you-could-be-causing-your-own-insomnia-without-even-knowing-it/
Wednesday 24 February 2016
Research Warns About Sleep Disturbances in Cancer Patients
From: Sleep Review
Sleep problems are very significant among patients with cancer prior to undergoing radiotherapy, and the problems were found to be associated with progression of cancer, prior treatments (such as chemotherapy), and other psychosomatic symptoms caused by the disease (eg, anxiety), according to a study.
Published in European Journal of Oncology Nursing, the study conducted by researchers from the Hospital Inmaculada ONCOSUR-Granada hospital and the University of Granada (UGR) department of Personality, Assessment and Psychological Treatment involved the participation of 105 cancer patients who were evaluated in their first appointment at the Radiotherapeutic Oncology Service. Sleep disturbances were assessed by means of a questionnaire that the patients themselves filled out. Secondary variables were the impact of pain on sleep, anxiety, and fatigue.
The researchers analyzed the impact that cancer severity, history of treatment, and psychosomatic symptomatology (such as anxiety) have on sleep problems. The participants reported important levels of insomnia and hypersomnia. “Insomnia-related problems were significantly higher in patients with a more severe disease, which led to higher levels of hypnotic drug intake,” UGR researcher Escarlata López, lead author of this work, says in a release.
Moreover, prior chemotherapy was significantly associated with hypersomnia-related problems. Anxiety was significantly associated with both sleep-related problems (insomnia and hypersomnia).
In the light of these results, researchers warn that sleep problems within this context “must be explored and included in the patient’s clinical history in order to provide adequate guidelines to palliate said problems effects on the patient’s quality of life.”
http://www.sleepreviewmag.com/2016/02/research-warns-sleep-disturbances-cancer-patients/
Sleep problems are very significant among patients with cancer prior to undergoing radiotherapy, and the problems were found to be associated with progression of cancer, prior treatments (such as chemotherapy), and other psychosomatic symptoms caused by the disease (eg, anxiety), according to a study.
Published in European Journal of Oncology Nursing, the study conducted by researchers from the Hospital Inmaculada ONCOSUR-Granada hospital and the University of Granada (UGR) department of Personality, Assessment and Psychological Treatment involved the participation of 105 cancer patients who were evaluated in their first appointment at the Radiotherapeutic Oncology Service. Sleep disturbances were assessed by means of a questionnaire that the patients themselves filled out. Secondary variables were the impact of pain on sleep, anxiety, and fatigue.
The researchers analyzed the impact that cancer severity, history of treatment, and psychosomatic symptomatology (such as anxiety) have on sleep problems. The participants reported important levels of insomnia and hypersomnia. “Insomnia-related problems were significantly higher in patients with a more severe disease, which led to higher levels of hypnotic drug intake,” UGR researcher Escarlata López, lead author of this work, says in a release.
Moreover, prior chemotherapy was significantly associated with hypersomnia-related problems. Anxiety was significantly associated with both sleep-related problems (insomnia and hypersomnia).
In the light of these results, researchers warn that sleep problems within this context “must be explored and included in the patient’s clinical history in order to provide adequate guidelines to palliate said problems effects on the patient’s quality of life.”
http://www.sleepreviewmag.com/2016/02/research-warns-sleep-disturbances-cancer-patients/
Tuesday 23 February 2016
Quote
"A Japanese legend says that if you can't sleep at night it's because you're awake in someone else's dream."
Monday 22 February 2016
Health Problems Caused by Sleep Apnea
By Sam Steward
While snoring is the most common symptom and side effect of sleep apnea, it is not the only toll that this condition takes on the body. Especially for those who have severe sleep apnea, there are very real, and very dangerous health problems associated with this issue.
For instance my colleague was always very tired at work although he thought he had between 7 and 8 hours of sleep every night. He was overweight and knew he often snored. He got tested for sleep conditions. It seemed that because of the apnea he had the heart of a 55 year-old man. His real age? 27.
Here are some of the most common health problems caused when untreated:
While snoring is the most common symptom and side effect of sleep apnea, it is not the only toll that this condition takes on the body. Especially for those who have severe sleep apnea, there are very real, and very dangerous health problems associated with this issue.
For instance my colleague was always very tired at work although he thought he had between 7 and 8 hours of sleep every night. He was overweight and knew he often snored. He got tested for sleep conditions. It seemed that because of the apnea he had the heart of a 55 year-old man. His real age? 27.
Here are some of the most common health problems caused when untreated:
- Heart disease - The short suspensions of breathing essentially causes very low blood oxygen levels, which, as you can imagine, are very bad for a person. People with sleep apnea are exponentially more likely to have a heart attack, because of the stress that it puts on the heart. Other problems like atrial fibrillation and stroke are common, which, again, increase the likelihood of a heart attack.
- Acid reflux - Sleeping with the mouth open, on our back, in a position that allows your airways to be obstructed is also the perfect position for acid reflux to occur. The lining of the esophagus is not designed to handle the kinds of acids that the stomach produces, so regular acid reflux can actually eat away at that lining and cause ulcers. While sleep apnea does not directly cause acid reflux, these two conditions are directly linked.
- Insomnia - Insomnia is one of the most common health problems caused by sleep apnea. When breathing stops (the most common and defining symptom), the body has to wake itself up in order to start breathing again. This means you get less sleep, and definitely a much lower quality of sleep.
- Weight gain - Being overweight can cause sleep apnea and having apnea can cause you to gain weight. It may trigger the release of ghrelin - a hormone that can make the body crave sweets and fats. And because you are sleeping less, you will not have energy to exercise or maybe even energy to make a healthy meal, when fast food is so much easier.
- Headaches - Morning headaches are a good indication that you have sleep apnea. This is caused largely by insufficient oxygen in the bloodstream and high blood pressure, both of which are a direct result of sleep apnea. If you wake up with frequent headaches, it might be time to get tested and find a decent solution depending on the severity of your condition.
Saturday 20 February 2016
18 things you’ll only know if you’re sleep deprived
By Gary Marshall
Sleep deprivation isn’t just being a bit tired from a big night out. It’s the result of too little sleep for too long a period, and it messes with your body and your brain in strange and sometimes frightening ways.
Whether the cause is insomnia, infants or something else entirely, there are some things that the sleep deprived know all too well. Here are 18 things you only know if you’re sleep deprived.
1. Reading is hard
If you’re truly sleep deprived, you’ll get to the end of this article without remembering any of it.
2. Your eyelids mess with you
Nobody else can see it, but it feels like your lower eyelid is constantly waving at the world.
3. Some cars are invisible
This is one of the scariest effects of sleep deprivation: near misses with cars you genuinely didn’t know were there. Sleep-deprived driving can be as dangerous as drunk driving.
4. Easy stuff is really hard
Sleep deprivation doesn’t do too much damage to the big, clever stuff – you can still go to work and do your job, mostly – but it robs you of your ability to do simple things like finding your car keys or remembering your own surname.
5. Kids’ TV goes crazy after dark
Baby TV in particular seems to be made entirely by people mashed on psychedelics. It’s weirdly watchable when you can’t go to bed.
6. Sleep deprivation makes you carb crazy
There’s hunger, and then there’s no-sleep-give-me-toast-right-now-or-somebody-will-die hunger. To make things worse, the stuff you crave is of the high calorie, quick fix variety.
7. You get a second wind just as you’re about to go to bed
Because life is cruel.
8. You’ll buy any old crap
Lack of sleep affects your impulse control, which is why your house is now full of mad stuff you bought on eBay.
9. You can’t remember a damn thing
Your short term memory needs sleep to become long term memory. Poor sleep makes remembering things more difficult.
10. You’re incredibly clumsy
Normally you’re as graceful as a gazelle. Without enough sleep you’re smashing glasses, knocking things off shelves and doing a pretty good impression of a drunken rhino.
11. Your partner is really annoying
Lack of sleep gives you a short fuse. They’re (probably) not any more annoying than usual, you’re just more irritable.
12. You forget how to talk
And you’ll stare at things wondering what the hell they’re called. What’s that boily water thing?
13. You don’t make it to the end of anything
Even Happy Valley can’t keep you awake to the end of an episode. Reading an entire book seems like an impossible dream.
14. You become a really light sleeper
Your body has two really excellent jokes to play on you: it makes you hypersensitive so that you wake up at the slightest noise, and it wakes you up in the middle of the night for no good reason so you can remember something stupid you said in 1993. Thanks, body! Thanks a bunch!
15. You don’t need to do drugs to have hallucinations
Go long enough without sleep and you start to see all kinds of scary stuff. That’s not a recommendation.
16. Naps can make you worse
It sounds weird, but a nap really can make you more tired. If you go beyond the 20 to 30 minute mark, you’ll enter REM sleep and wake up feeling like you’ve been hit by a bus.
17. Lack of sleep makes you sweary
Normally, butter wouldn’t melt in your mouth. A few weeks of sleep deprivation and you’re using language that’d make Quentin Tarantino blush.
18. It feels like it’ll go on forever
It’s hard to accept this when you’re in the trenches, but it’s temporary. If you’re a sleep deprived parent, this too will pass. If there’s another cause, lifestyle changes – more exercise, less booze, no smartphones before bedtime – can make a difference. And if that doesn’t work, speak to your GP.
http://metro.co.uk/2016/02/19/18-things-youll-only-know-if-youre-sleep-deprived-5684443/
Sleep deprivation isn’t just being a bit tired from a big night out. It’s the result of too little sleep for too long a period, and it messes with your body and your brain in strange and sometimes frightening ways.
Whether the cause is insomnia, infants or something else entirely, there are some things that the sleep deprived know all too well. Here are 18 things you only know if you’re sleep deprived.
1. Reading is hard
If you’re truly sleep deprived, you’ll get to the end of this article without remembering any of it.
2. Your eyelids mess with you
Nobody else can see it, but it feels like your lower eyelid is constantly waving at the world.
3. Some cars are invisible
This is one of the scariest effects of sleep deprivation: near misses with cars you genuinely didn’t know were there. Sleep-deprived driving can be as dangerous as drunk driving.
4. Easy stuff is really hard
Sleep deprivation doesn’t do too much damage to the big, clever stuff – you can still go to work and do your job, mostly – but it robs you of your ability to do simple things like finding your car keys or remembering your own surname.
5. Kids’ TV goes crazy after dark
Baby TV in particular seems to be made entirely by people mashed on psychedelics. It’s weirdly watchable when you can’t go to bed.
6. Sleep deprivation makes you carb crazy
There’s hunger, and then there’s no-sleep-give-me-toast-right-now-or-somebody-will-die hunger. To make things worse, the stuff you crave is of the high calorie, quick fix variety.
7. You get a second wind just as you’re about to go to bed
Because life is cruel.
8. You’ll buy any old crap
Lack of sleep affects your impulse control, which is why your house is now full of mad stuff you bought on eBay.
9. You can’t remember a damn thing
Your short term memory needs sleep to become long term memory. Poor sleep makes remembering things more difficult.
10. You’re incredibly clumsy
Normally you’re as graceful as a gazelle. Without enough sleep you’re smashing glasses, knocking things off shelves and doing a pretty good impression of a drunken rhino.
11. Your partner is really annoying
Lack of sleep gives you a short fuse. They’re (probably) not any more annoying than usual, you’re just more irritable.
12. You forget how to talk
And you’ll stare at things wondering what the hell they’re called. What’s that boily water thing?
13. You don’t make it to the end of anything
Even Happy Valley can’t keep you awake to the end of an episode. Reading an entire book seems like an impossible dream.
14. You become a really light sleeper
Your body has two really excellent jokes to play on you: it makes you hypersensitive so that you wake up at the slightest noise, and it wakes you up in the middle of the night for no good reason so you can remember something stupid you said in 1993. Thanks, body! Thanks a bunch!
15. You don’t need to do drugs to have hallucinations
Go long enough without sleep and you start to see all kinds of scary stuff. That’s not a recommendation.
16. Naps can make you worse
It sounds weird, but a nap really can make you more tired. If you go beyond the 20 to 30 minute mark, you’ll enter REM sleep and wake up feeling like you’ve been hit by a bus.
17. Lack of sleep makes you sweary
Normally, butter wouldn’t melt in your mouth. A few weeks of sleep deprivation and you’re using language that’d make Quentin Tarantino blush.
18. It feels like it’ll go on forever
It’s hard to accept this when you’re in the trenches, but it’s temporary. If you’re a sleep deprived parent, this too will pass. If there’s another cause, lifestyle changes – more exercise, less booze, no smartphones before bedtime – can make a difference. And if that doesn’t work, speak to your GP.
http://metro.co.uk/2016/02/19/18-things-youll-only-know-if-youre-sleep-deprived-5684443/
There's one big reason you shouldn't use booze to help you fall asleep
By Julia Calderone
We've all been in this situation. It's late, you need to be up early for work, and you can't fall asleep.
You remember the bottle of bourbon sitting in your cupboard. A few swigs will do the trick, right?
Technically, yes. Booze is great at making you sleepy. Just ask that frat boy passed out on the subway.
But while it's an excellent ticket to slumber town, it's not so great at keeping you there, sleep scientist Patrick Fuller, associate professor of neurology at Harvard Medical School, told Tech Insider.
"You get a mild elation at first, then you get sleepy. Yeah, great it puts you to sleep," Fuller said. "But the problem is that the alcohol effects wear off and you're stuck in the middle of the night awake, staring at the ceiling. You're already in withdrawal."
Scientists have been investigating this paradoxical relation between alcohol and sleep since the 1930s. To scrutinize how evening boozing interrupts this process, researchers have designed studies to replicate that evening boozing. They gather groups of volunteers, give them booze 30 to 60 minutes before bedtime (the amount can range from one to six "standard drinks." A standard drink could be a 12 oz bottle of beer, a 5 oz glass of wine, or a shot of hard liquor), and then see what happens.
In some studies, people fell asleep much faster than those who didn't drink alcohol — not surprising and, in some cases helpful. But what happened after they fell asleep was much gloomier.
Those who had larger doses of alcohol slept more soundly for the first half of the night, but were more restless and awoke much more easily during the second half of the night. This happens at the same time your body metabolizes and gets rid of the alcohol.
Other studies using polysomnography — a fancy term for a sleep study, where you get hooked up to a bunch of monitors and electrodes that analyze your brain waves and body movements — have found that a hit of booze just before bedtime suppresses your rapid eye movement (REM) sleep, particularly during the first half of your snooze.
The REM phase of sleep is deeply restorative and important. So when REM sleep takes a hit, so does your memory and concentration.
So if you're lying awake in bed and are wondering whether a hit of booze is a good idea, keep these things in mind.
"Alcohol is great for the purposes of going out and socializing, but it's a bad, bad medicine to use for the purposes of sleep," Fuller said. "If your goal is to get a good sleep, alcohol is absolutely the wrong choice."
http://www.techinsider.io/alcohol-bad-for-falling-asleep-insomnia-patrick-fuller-sleep-2016-2
We've all been in this situation. It's late, you need to be up early for work, and you can't fall asleep.
You remember the bottle of bourbon sitting in your cupboard. A few swigs will do the trick, right?
Technically, yes. Booze is great at making you sleepy. Just ask that frat boy passed out on the subway.
But while it's an excellent ticket to slumber town, it's not so great at keeping you there, sleep scientist Patrick Fuller, associate professor of neurology at Harvard Medical School, told Tech Insider.
"You get a mild elation at first, then you get sleepy. Yeah, great it puts you to sleep," Fuller said. "But the problem is that the alcohol effects wear off and you're stuck in the middle of the night awake, staring at the ceiling. You're already in withdrawal."
Scientists have been investigating this paradoxical relation between alcohol and sleep since the 1930s. To scrutinize how evening boozing interrupts this process, researchers have designed studies to replicate that evening boozing. They gather groups of volunteers, give them booze 30 to 60 minutes before bedtime (the amount can range from one to six "standard drinks." A standard drink could be a 12 oz bottle of beer, a 5 oz glass of wine, or a shot of hard liquor), and then see what happens.
In some studies, people fell asleep much faster than those who didn't drink alcohol — not surprising and, in some cases helpful. But what happened after they fell asleep was much gloomier.
Those who had larger doses of alcohol slept more soundly for the first half of the night, but were more restless and awoke much more easily during the second half of the night. This happens at the same time your body metabolizes and gets rid of the alcohol.
Other studies using polysomnography — a fancy term for a sleep study, where you get hooked up to a bunch of monitors and electrodes that analyze your brain waves and body movements — have found that a hit of booze just before bedtime suppresses your rapid eye movement (REM) sleep, particularly during the first half of your snooze.
The REM phase of sleep is deeply restorative and important. So when REM sleep takes a hit, so does your memory and concentration.
So if you're lying awake in bed and are wondering whether a hit of booze is a good idea, keep these things in mind.
"Alcohol is great for the purposes of going out and socializing, but it's a bad, bad medicine to use for the purposes of sleep," Fuller said. "If your goal is to get a good sleep, alcohol is absolutely the wrong choice."
http://www.techinsider.io/alcohol-bad-for-falling-asleep-insomnia-patrick-fuller-sleep-2016-2
Wednesday 17 February 2016
Ageing and sleep: Advice on sleeping well
By Michael Whitehead
There are other sleep disorders apart from insomnia, such as narcolepsy, sleep apnea etc. Lack of sleep in older adults can result in a decrease in cognitive functions such as memory and concentration. Alertness can be diminished and response times can be slower. Of course sleepiness during the day can occur which may cause accidents. Prolonged lack of sleep can result in mood disorders.
As we age there is a reduction in the production of a hormone called melatonin. This hormone kicks in at night to help us sleep and switches off in the morning with exposure to first light. (This explains the reason for jet lag, as the normal sleep-wake rhythm becomes out of sync as we pass through time zones and the inability of shift workers to engage in proper sleep). Being in a bright light room prior to sleep may inhibit the production of melatonin and deter sleep. Early exposure to the morning light would seem beneficial to the rhythm of melatonin switching off and restarting.
Apparently there are a number of foods that can naturally increase melatonin production rather than a synthetic pill which can only be obtained with a doctor’s prescription. These are pineapples, bananas, oranges, oats, sweet corn, rice, tomatoes and barley. The first three being the most effective in boosting melatonin.
Insomnia is rarely due solely to the effect of ageing. There are any number of conditions that can inhibit proper sleep, medical and psychological. However, some difficulties in sleep may be alleviated by some changes in lifestyle. Exercise during the day, preferably in the morning, if possible will at least make you more tired and more likely to have a better night’s sleep.
Avoiding alcohol and caffeine and medications at night that affect sleep are fairly obvious things to do. Limiting drinking in the evening. Maintaining a regular cycle of waking and sleeping times and eating the evening meal at a regular time also may help. Regulating day time naps to about 20 mins and not napping in the late afternoon will enhance going to sleep at night.
There is some good news. People with insomnia may be getting more sleep than they realise. Research has shown the tendency for people with insomnia to underestimate the amount of sleep they have not realising how much sleep they actually get. Also, it is possible to function without adverse consequences with a bit less than the 7 to 8 hours of the recommended sleep.
http://startsatsixty.com.au/blogs/ageing-and-sleep-advice-on-sleeping-well
“To die, to sleep –Unfortunately, about 50% of older adults complain of sleep disturbance. Although some sleep disturbance may be due to normal ageing, most disturbances are due to a medical condition in addition to normal ageing. More women than men seem to suffer from insomnia. The prevalence of insomnia in the older population is estimated somewhere between 20% and 40%.
To sleep, perchance to dream – ay, there’s the rub,
For in this sleep of death what dreams may come…” Shakespeare Hamlet.
There are other sleep disorders apart from insomnia, such as narcolepsy, sleep apnea etc. Lack of sleep in older adults can result in a decrease in cognitive functions such as memory and concentration. Alertness can be diminished and response times can be slower. Of course sleepiness during the day can occur which may cause accidents. Prolonged lack of sleep can result in mood disorders.
As we age there is a reduction in the production of a hormone called melatonin. This hormone kicks in at night to help us sleep and switches off in the morning with exposure to first light. (This explains the reason for jet lag, as the normal sleep-wake rhythm becomes out of sync as we pass through time zones and the inability of shift workers to engage in proper sleep). Being in a bright light room prior to sleep may inhibit the production of melatonin and deter sleep. Early exposure to the morning light would seem beneficial to the rhythm of melatonin switching off and restarting.
Apparently there are a number of foods that can naturally increase melatonin production rather than a synthetic pill which can only be obtained with a doctor’s prescription. These are pineapples, bananas, oranges, oats, sweet corn, rice, tomatoes and barley. The first three being the most effective in boosting melatonin.
Insomnia is rarely due solely to the effect of ageing. There are any number of conditions that can inhibit proper sleep, medical and psychological. However, some difficulties in sleep may be alleviated by some changes in lifestyle. Exercise during the day, preferably in the morning, if possible will at least make you more tired and more likely to have a better night’s sleep.
Avoiding alcohol and caffeine and medications at night that affect sleep are fairly obvious things to do. Limiting drinking in the evening. Maintaining a regular cycle of waking and sleeping times and eating the evening meal at a regular time also may help. Regulating day time naps to about 20 mins and not napping in the late afternoon will enhance going to sleep at night.
There is some good news. People with insomnia may be getting more sleep than they realise. Research has shown the tendency for people with insomnia to underestimate the amount of sleep they have not realising how much sleep they actually get. Also, it is possible to function without adverse consequences with a bit less than the 7 to 8 hours of the recommended sleep.
http://startsatsixty.com.au/blogs/ageing-and-sleep-advice-on-sleeping-well
Tuesday 16 February 2016
Lack of sleep costly, dangerous in workplace
By Deb Twyford
We all have our good and bad days on the job, but, have you thought about how much of this can be influenced by lack of sleep. Many jobs require complete attention to detail, no room for error. Think about the surgeon, pilot, crane operator, electrician, engineer of a train and the list goes on.
When employees don't get adequate sleep, it doesn't just result in performing like a zombie, there can be serious consequences for employees and employers.
A Harvard Medical School study in the Archives of General Psychiatry found insomnia also attributes to workplace errors and accidents. With 1 in 5 of the study participants displaying symptoms of insomnia, 43% admitted to having made serious error or experiencing an accident in the past year. Some estimates put the costs to employers at $31.1 billion in workplace accidents.
According to Mark Raymond, BS, REEGT with Mercy Medical Neurophysiology and Sleep Lab, "the effect on the workplace from lack of sleep is not only expensive but getting only four hours of sleep nightly for a week might be akin to the equivalent to a blood alcohol level of .1 percent -- possibly making it safer to be drunk than sleep impaired once you reach a certain level."
"In my business of attaching electrodes to heads for EEG's or monitoring sleep, there probably wouldn't be consequences that would be considered dangerous other than misplacing some monitors; however, if you're an engineer of a train, the consequences could be deadly if you drifted off to sleep,' Raymond says.
Dr. Matthew Walker, a sleep scientist at the University of California, Berkley says "we've learned that sleep before learning helps prepare your brain for initial formation of memories. "And then, sleep after learning is essential to help save and cement that new information into the architecture of the brain, meaning that you're less likely to forget it."
While you snooze, your brain cycles through different phases of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep, when dreaming often occurs. The cycles repeat about every 90 minutes.
The non-REM stages of sleep seem to prime the brain for good learning the next day. If you did not get adequate sleep, your ability to learn new things could decrease by up to 40 percent. "You can't pull an all-nighter and still learn effectively," Walker says. Lack of sleep affects a part of the brain called the hippocampus, which is key for making new memories.
We accumulate many memories, moment by moment, while we are awake. Most will be forgotten during the day. According to sleep expert Dr. Robert Stickgold of Harvard Medical School, "when we first form memories, they are in a very raw and fragile form." But when you doze off, "sleep seems to be a privileged time when the brain goes back through recent memories and decides both what to keep and what not to keep," Stickgold explains. "During a night of sleep, some memories are strengthened."
Memories seem to become more stable in the brain during the deep stages of sleep. After that, REM (the most active stage of sleep) seems to play a role in linking together related memories, sometimes in unexpected ways. That is why a full night of sleep may help with problem solving.
A 2012 report from the CDC estimated that 1 in 3 working Americans do not get enough sleep. Often, insomnia results from anxiety or stress, but it can also stem from an underlying condition, such as pain disorders, causing sleep difficulties.
Sleep Hygiene Tips adapted from the National Sleep Foundation:
1. Go to bed at the same time each night and rise at the same time each morning.
2. Avoid large meals before bedtime.
3. Avoid caffeine and alcohol close to bedtime.
4. Avoid nicotine.
Solution: Worksite sleep education programs, screening for medication problems that can cause insomnia, referral to sleep specialist.
Sources: Mercy Medical Sleep Lab, Health-e-headlines January 2014, Welcoa's online self-care bulletin, CDC website
So now we know how vital a good night's sleep is for good health and safety. Take time to figure out what is interfering with your sleep and move forward on getting the problem resolved. Speak with you Physician if you feel medications or a medical issue may be interfering with your sleep. You may want to consider health coaching to assist with this goal.
http://siouxcityjournal.com/special-section/siouxland_business/columns/lack-of-sleep-costly-dangerous-in-workplace/article_6135bd2a-33cd-5535-b357-d2a4c9eb0bac.html
We all have our good and bad days on the job, but, have you thought about how much of this can be influenced by lack of sleep. Many jobs require complete attention to detail, no room for error. Think about the surgeon, pilot, crane operator, electrician, engineer of a train and the list goes on.
When employees don't get adequate sleep, it doesn't just result in performing like a zombie, there can be serious consequences for employees and employers.
A Harvard Medical School study in the Archives of General Psychiatry found insomnia also attributes to workplace errors and accidents. With 1 in 5 of the study participants displaying symptoms of insomnia, 43% admitted to having made serious error or experiencing an accident in the past year. Some estimates put the costs to employers at $31.1 billion in workplace accidents.
According to Mark Raymond, BS, REEGT with Mercy Medical Neurophysiology and Sleep Lab, "the effect on the workplace from lack of sleep is not only expensive but getting only four hours of sleep nightly for a week might be akin to the equivalent to a blood alcohol level of .1 percent -- possibly making it safer to be drunk than sleep impaired once you reach a certain level."
"In my business of attaching electrodes to heads for EEG's or monitoring sleep, there probably wouldn't be consequences that would be considered dangerous other than misplacing some monitors; however, if you're an engineer of a train, the consequences could be deadly if you drifted off to sleep,' Raymond says.
Dr. Matthew Walker, a sleep scientist at the University of California, Berkley says "we've learned that sleep before learning helps prepare your brain for initial formation of memories. "And then, sleep after learning is essential to help save and cement that new information into the architecture of the brain, meaning that you're less likely to forget it."
While you snooze, your brain cycles through different phases of sleep, including light sleep, deep sleep, and rapid eye movement (REM) sleep, when dreaming often occurs. The cycles repeat about every 90 minutes.
The non-REM stages of sleep seem to prime the brain for good learning the next day. If you did not get adequate sleep, your ability to learn new things could decrease by up to 40 percent. "You can't pull an all-nighter and still learn effectively," Walker says. Lack of sleep affects a part of the brain called the hippocampus, which is key for making new memories.
We accumulate many memories, moment by moment, while we are awake. Most will be forgotten during the day. According to sleep expert Dr. Robert Stickgold of Harvard Medical School, "when we first form memories, they are in a very raw and fragile form." But when you doze off, "sleep seems to be a privileged time when the brain goes back through recent memories and decides both what to keep and what not to keep," Stickgold explains. "During a night of sleep, some memories are strengthened."
Memories seem to become more stable in the brain during the deep stages of sleep. After that, REM (the most active stage of sleep) seems to play a role in linking together related memories, sometimes in unexpected ways. That is why a full night of sleep may help with problem solving.
Sleep Hygiene Tips adapted from the National Sleep Foundation:
1. Go to bed at the same time each night and rise at the same time each morning.
2. Avoid large meals before bedtime.
3. Avoid caffeine and alcohol close to bedtime.
4. Avoid nicotine.
Solution: Worksite sleep education programs, screening for medication problems that can cause insomnia, referral to sleep specialist.
Sources: Mercy Medical Sleep Lab, Health-e-headlines January 2014, Welcoa's online self-care bulletin, CDC website
So now we know how vital a good night's sleep is for good health and safety. Take time to figure out what is interfering with your sleep and move forward on getting the problem resolved. Speak with you Physician if you feel medications or a medical issue may be interfering with your sleep. You may want to consider health coaching to assist with this goal.
http://siouxcityjournal.com/special-section/siouxland_business/columns/lack-of-sleep-costly-dangerous-in-workplace/article_6135bd2a-33cd-5535-b357-d2a4c9eb0bac.html
Sunday 14 February 2016
Early rising can make you slimmer
By Gemma Quinn
A STUDY has found that people who went to bed earlier and got up earlier in the morning tended to be thinner than those who go to bed later.
The results came from a study that analysed the DNA of self-professed 'nights owls' and 'morning larks.' It also discovered that those who woke earlier were less prone to depression and less likely to suffer from insomnia.
Almost 90,000 people were asked if they were naturally a morning or a night person and had their DNA analysed which revealed 15 genes that were linked to a person being a 'lark' or an 'owl'.
A preference for mornings increased the older someone was with more than twice as many of the over-60s describing themselves as morning types compared to those aged under 30. Women were more likely to enjoy mornings than men.
The study by a genetic testing company in California, USA, suggested that a gene involved in body weight also affects whether someone is at their best in the morning or at night.
http://www.euroweeklynews.com/3.0.15/lifestyle/health-and-beauty/136960-early-rising-can-make-you-slimmer
A STUDY has found that people who went to bed earlier and got up earlier in the morning tended to be thinner than those who go to bed later.
The results came from a study that analysed the DNA of self-professed 'nights owls' and 'morning larks.' It also discovered that those who woke earlier were less prone to depression and less likely to suffer from insomnia.
Almost 90,000 people were asked if they were naturally a morning or a night person and had their DNA analysed which revealed 15 genes that were linked to a person being a 'lark' or an 'owl'.
A preference for mornings increased the older someone was with more than twice as many of the over-60s describing themselves as morning types compared to those aged under 30. Women were more likely to enjoy mornings than men.
The study by a genetic testing company in California, USA, suggested that a gene involved in body weight also affects whether someone is at their best in the morning or at night.
http://www.euroweeklynews.com/3.0.15/lifestyle/health-and-beauty/136960-early-rising-can-make-you-slimmer
Insomnia: 10 natural ways to stimulate sleep
From: Radio Times
Nearly six in ten British adults – more than 28 million people – suffer from sleep deprivation. Don’t be a sleepless statistic
With an increasing amount of research linking lack of sleep to such serious health conditions as high blood pressure, heart disease, diabetes, obesity and even cancer, it is important to clock-up the recommended eight-hours of shut-eye per night to stay fit for life. If you find yourself in the wide-awake club, making some simple habitual changes and rethinking your surroundings can help you break your sleepless cycle.
Be screen-time savvy
Exposure to light on the blue end of the colour spectrum limits the production of melatonin, a sleep-inducing hormone. In real terms, this is a big thumbs-down for electronic devices such as smart phones, tablets, computers and flat-screen televisions before bedtime. Make sure you switch off and log off at least two hours before you hit the sack. If it’s necessary to use your phone or check emails (a staggering 80-90% of adults do during this period), turn down the brightness on your device and position it at least 12-inches away from your eyes.
Light right
Bright light also stems the flow of melatonin. Dimming your home illuminations or substituting harsh ceiling lights with soft glowing lamps come nightfall will have a positive impact on your ability to sleep. Furthermore, while blue light has the most detrimental affect on sleep, red light is the most conducive in triggering drowsiness. So consider using incandescent light bulbs with a wire filament in your bedroom. Alternatively, simulate a red glow from traditional white light bulbs by opting for red, brown or orange lampshades.
Lay well
For the best quality slumber, sleep on your back. It allows your neck, head and spine to recharge in a neutral position, and minimises the disruptive occurrence of heartburn and acid reflux. If you sleep on your side, lay to the right to reduce pressure on vital organs such as your lungs, liver and stomach. However, avoid the foetal position – sleeping with your knees pulled high and chin tucked into your chest restricts diaphragmatic breathing and will exert undue pressure on your spine and joints.
Curb caffeine
Swerve caffeine-loaded beverages like tea, coffee and sodas from midday. They continue to stimulate your metabolism for up to eight hours after intake, preventing you from enjoying restorative sleep come bedtime. Instead, drink caffeine-free herbal teas that contain sleep-promoting compounds such as camomile.
No nightcaps
Avoid alcohol. You may feel like a glass of favourite tipple helps you to fall to sleep, but it increases REM (rapid eye movement) and interferes with the quality of your sleep cycle.
Feast smartly
Resist eating heavy meals too late – the energy your body will generate to digest them will interrupt your sleep. Small snacks in the evening are much better, and some can even help aid sleep. Poultry, bananas, eggs, cottage cheese and cashew nuts are all high in tryptophan, an amino acid that food scientists suggest has a sedative-like affect.
Routine is king
Irregularities in when and how long you sleep will confuse your body’s biological sleep/wake rhythm, so be conscious about maintaining a routine. Attempt to bed down the same time every night and try to sleep for a consistent number of hours. If you are experiencing an episode of sleep deprivation, avoid power naps as a strategy to compensate – they will only send your body further out of sync. Working through any daytime dips with a brisk stroll instead of 40 winks will help get your sleep pattern back on track quicker.
Time workouts well
Regular exercise is key to quality sleep. However, rigorous exercise too close to bedtime will have a stimulant effect on your body and keep you wide-awake when you try to retire for the night. As a rule of thumb, always complete any cardiovascular exercise at least three to four hours before you head to bed.
Write your worries away
The most common underlying cause of sleeplessness is worry, be it financial, work-related or relationship based. Limit such concerns impacting on your sleep by writing down how you plan to solve them before you head to bed. Putting pen to paper outside of the bedroom will help you feel more in control and limit everyday worries running through your head and sabotaging your sleep.
Optimise your sleeping quarters
Review the design and organisation of your bedroom to make sure it is conducive to resting well. Choose warm and earthy shades or pastels over bright colours, keep clutter to a minimum, limit external light intrusion with blackout blinds, maintain a moderately cool temperature (between 16-18°C) and decorate the walls with photographs of loved ones or calming landscapes. In combination, these factors will help make your bedroom feel like a sanctuary and help you relax.
http://www.radiotimes.com/health/insomnia-10-natural-ways-to-stimulate-sleep/45164.html
Nearly six in ten British adults – more than 28 million people – suffer from sleep deprivation. Don’t be a sleepless statistic
With an increasing amount of research linking lack of sleep to such serious health conditions as high blood pressure, heart disease, diabetes, obesity and even cancer, it is important to clock-up the recommended eight-hours of shut-eye per night to stay fit for life. If you find yourself in the wide-awake club, making some simple habitual changes and rethinking your surroundings can help you break your sleepless cycle.
Be screen-time savvy
Exposure to light on the blue end of the colour spectrum limits the production of melatonin, a sleep-inducing hormone. In real terms, this is a big thumbs-down for electronic devices such as smart phones, tablets, computers and flat-screen televisions before bedtime. Make sure you switch off and log off at least two hours before you hit the sack. If it’s necessary to use your phone or check emails (a staggering 80-90% of adults do during this period), turn down the brightness on your device and position it at least 12-inches away from your eyes.
Light right
Bright light also stems the flow of melatonin. Dimming your home illuminations or substituting harsh ceiling lights with soft glowing lamps come nightfall will have a positive impact on your ability to sleep. Furthermore, while blue light has the most detrimental affect on sleep, red light is the most conducive in triggering drowsiness. So consider using incandescent light bulbs with a wire filament in your bedroom. Alternatively, simulate a red glow from traditional white light bulbs by opting for red, brown or orange lampshades.
Lay well
For the best quality slumber, sleep on your back. It allows your neck, head and spine to recharge in a neutral position, and minimises the disruptive occurrence of heartburn and acid reflux. If you sleep on your side, lay to the right to reduce pressure on vital organs such as your lungs, liver and stomach. However, avoid the foetal position – sleeping with your knees pulled high and chin tucked into your chest restricts diaphragmatic breathing and will exert undue pressure on your spine and joints.
Curb caffeine
Swerve caffeine-loaded beverages like tea, coffee and sodas from midday. They continue to stimulate your metabolism for up to eight hours after intake, preventing you from enjoying restorative sleep come bedtime. Instead, drink caffeine-free herbal teas that contain sleep-promoting compounds such as camomile.
No nightcaps
Avoid alcohol. You may feel like a glass of favourite tipple helps you to fall to sleep, but it increases REM (rapid eye movement) and interferes with the quality of your sleep cycle.
Feast smartly
Resist eating heavy meals too late – the energy your body will generate to digest them will interrupt your sleep. Small snacks in the evening are much better, and some can even help aid sleep. Poultry, bananas, eggs, cottage cheese and cashew nuts are all high in tryptophan, an amino acid that food scientists suggest has a sedative-like affect.
Routine is king
Irregularities in when and how long you sleep will confuse your body’s biological sleep/wake rhythm, so be conscious about maintaining a routine. Attempt to bed down the same time every night and try to sleep for a consistent number of hours. If you are experiencing an episode of sleep deprivation, avoid power naps as a strategy to compensate – they will only send your body further out of sync. Working through any daytime dips with a brisk stroll instead of 40 winks will help get your sleep pattern back on track quicker.
Time workouts well
Regular exercise is key to quality sleep. However, rigorous exercise too close to bedtime will have a stimulant effect on your body and keep you wide-awake when you try to retire for the night. As a rule of thumb, always complete any cardiovascular exercise at least three to four hours before you head to bed.
Write your worries away
The most common underlying cause of sleeplessness is worry, be it financial, work-related or relationship based. Limit such concerns impacting on your sleep by writing down how you plan to solve them before you head to bed. Putting pen to paper outside of the bedroom will help you feel more in control and limit everyday worries running through your head and sabotaging your sleep.
Optimise your sleeping quarters
Review the design and organisation of your bedroom to make sure it is conducive to resting well. Choose warm and earthy shades or pastels over bright colours, keep clutter to a minimum, limit external light intrusion with blackout blinds, maintain a moderately cool temperature (between 16-18°C) and decorate the walls with photographs of loved ones or calming landscapes. In combination, these factors will help make your bedroom feel like a sanctuary and help you relax.
http://www.radiotimes.com/health/insomnia-10-natural-ways-to-stimulate-sleep/45164.html
Friday 12 February 2016
7 Natural Sleep Aids To Beat Your Insomnia
By Leslie Price
Stress, caffeine, car alarms, the neon sign outside your window — there are all sorts of elements conspiring to ruin your sleep. If you’re not quite ready for prescription solutions, natural sleep aids can seem like a promising middle ground. But which ones actually work? We sifted through medical studies and spoke with experts to round up seven ways to get some rest when your blackout curtains just aren’t cutting it.
Before we start, some caveats: Natural sleep supplements aren’t subject to the same restrictions as, say, Ambien, so “there’s a bit of a buyer-beware situation with these,” says Dr. Lawrence Epstein, assistant sleep clinic medical director, division of sleep and circadian disorders, at Brigham and Women’s Faulkner Hospital. “Supplements aren’t regulated the way that medications are regulated,” he cautions. “Companies are not required to prove that they work. They’re not even required to prove that they’re safe, or that they deliver what they say they deliver."
There’s also lack of data regarding supplements’ efficacy, which doesn’t necessarily mean they don’t work — many simply haven’t been studied enough. “With pharmaceuticals, there is a company that is going to make a lot of money if the pharmaceutical is proven to work,” says Dr. Catherine Darley of the Institute of Naturopathic Sleep Medicine in Seattle. That’s not the case with many natural cures, which is part of the reason why there is a dearth of scientific research. “There are financial forces at play in funding the research.”
That said, if you’ve been on the Ambien train a few times and are searching for something that won't make you black out and sleep eat, natural sleep supplements are worth a try. They don’t come with a laundry list of freaky side effects, aren’t habit forming, and don’t require a trip to the doctor’s to obtain.
When considering supplements, it would behoove you to consult with a naturopathic doctor. “The dose you take, how you take it (with or without food), and the timing makes a huge difference,” says Darley. But first, here’s our list of seven all-natural options to choose from.
Melatonin: Melatonin is a hormone naturally produced by the body to help regulate our circadian rhythm, the internal clock that includes the sleep-wake cycle. There are both over-the-counter and prescription medications that include melatonin. Though it does have a “mild” soporific effect, says Epstein, “its greater role is with the timing of sleep and helping people regulate their circadian rhythms.”
“It is very useful for circadian problems,” echos Darley, “particularly delayed sleep phase. People need to take it six hours before bed to have that phase-shifting effect, to shift your body clock earlier. Many people don’t know that.” If you’re a night owl, have jet lag, or are a shift worker, melatonin could help you fall asleep at a normal time of night.
L-tryptophan: The amino acid L-tryptophan was pulled off shelves in the '90s due to a contamination issue (speaking to that earlier point about supplements being unregulated), but has been back on the market for ten years and is now considered safe by the FDA. LT is not naturally produced by the body; you have to get it from food (it’s in sleep-inducing foods like turkey and milk) or a supplement. Once absorbed, it’s eventually converted to serotonin, the precursor to melatonin. Unlike other natural sleep aids, there have been many studies concerning LT’s effectiveness. It seems to work like a sedative, helping you feel sleepy and fall asleep faster.
"5HTP can be helpful, and sometimes can be more easily taken than tryptophan. The thing with tryptophan is you are supposed to take it away from food, so it’s not competing with other amino acids. Take it a few hours after dinner,” says Darley. “It can give some people an allergic response, like a rash,” says Sanjeev Kothare MD, associate professor, department of neurology, NYU Langone’s Comprehensive Epilepsy Center. “So you have to be careful with tryptophan.”
Valerian root: This herb is commonly included in sleep supplements, and research backs up its effects: It can help you fall asleep faster and improve the quality of your sleep. “Valerian root has been around for a very long time,” says Epstein. “It has some potential to affect a couple of the sleep systems, like GABA and serotonin, and there have been a number of small trials performed.”
“Valerian is pretty well studied, though some of the results are mixed,” says Darley. “I don’t often use it in my practice, but I am working with people who have chronic, long-term insomnia and are at the point where they need something stronger.” It could be more effective, “for a person having insomnia thanks to temporary upset or a life event, for those whose sleep isn’t as disturbed long-term.”
“There’s anecdotal data that Valerian does work in sleep induction. How it works is unclear,” says Kothare. “But it works.” Valerian root is endorsed by Dr. Andrew Weil, who writes that the “sedative herb,” which can be found relatively easily, should be taken a half-hour before bedtime.
Magnesium: A few small studies have shown a link between magnesium deficiency and poor sleep. And according to the University of Maryland Medical Center, most people in the U.S. aren’t getting enough magnesium in their diets. The “miracle” mineral is endorsed by Dr. Frank Lipman, Gwyneth Paltrow’s guru, who recommends “taking 1,000 mg” before bed, as well as Dr. Weil.
“Magnesium is known to have relaxing properties,” says Darley, “and it’s one of the nutrients that many Americans are deficient in because we don’t have a very magnesium-rich diet and because magnesium is used up in the metabolism of sugar. We have high-sugar diets, so we burn through a lot of magnesium, and then we’re not replenishing it with magnesium-rich foods.” Try one of the magnesium drinks on the market that “seem more absorbable and calming.”
Hops: This plant, a crucial component of beer, has been studied for its sedative effects and has historically been used for sleep issues. Hops “have a soporific effect,” says Kothare. Though there’s not a ton of evidence that hops alone will cure insomnia (it’s often taken with valerian root), there have been some positive results regarding its usefulness. As Men’s Health explains, “Most hops-related sleep studies with humans pair the extract with valerian and prove that, when taken together — usually 120 mg of hops extract with 500 mg of valerian extract — the combination may help to improve sleep and decrease the time it takes to fall asleep.”
An important note: This doesn’t mean that beer is a sleep aid. Alcohol has been proven to disturb the quality of sleep, and over time, alcohol abuse can screw up your sleep permanently.
Chamomile: Consumed as a tea or tincture, chamomile is a very, very gentle sleep inducer. In other words, this one isn’t going to help you if you’re a chronic insomniac. Still, if you’re doing all the things to try to sleep better, it certainly can’t hurt. “It’s mild but helpful,” says Darley. “I have had many patients say that they get some help with chamomile tea. It doesn’t solve their problem, but it decreases the amount of time it takes them to fall asleep or helps them feel more relaxed.”
“It works well with lavender, “ says Kothare, who recommends the herbal combination in a soothing bath.
Tart cherries: Tart cherries are a close relative to sweet cherries. They offer more nutritional value, and their juice is a proven source of both melatonin and tryptophan. In a much-talked-about study published last year, tart cherries were shown to help people sleep longer — nearly an hour and a half per night. If you don’t have problems falling asleep but tend to wake up way too early, tart cherry juice could be just the trick. It “could be something worth trying for mild insomnia,” says Darley.
http://nymag.com/thecut/2016/02/
Stress, caffeine, car alarms, the neon sign outside your window — there are all sorts of elements conspiring to ruin your sleep. If you’re not quite ready for prescription solutions, natural sleep aids can seem like a promising middle ground. But which ones actually work? We sifted through medical studies and spoke with experts to round up seven ways to get some rest when your blackout curtains just aren’t cutting it.
Before we start, some caveats: Natural sleep supplements aren’t subject to the same restrictions as, say, Ambien, so “there’s a bit of a buyer-beware situation with these,” says Dr. Lawrence Epstein, assistant sleep clinic medical director, division of sleep and circadian disorders, at Brigham and Women’s Faulkner Hospital. “Supplements aren’t regulated the way that medications are regulated,” he cautions. “Companies are not required to prove that they work. They’re not even required to prove that they’re safe, or that they deliver what they say they deliver."
There’s also lack of data regarding supplements’ efficacy, which doesn’t necessarily mean they don’t work — many simply haven’t been studied enough. “With pharmaceuticals, there is a company that is going to make a lot of money if the pharmaceutical is proven to work,” says Dr. Catherine Darley of the Institute of Naturopathic Sleep Medicine in Seattle. That’s not the case with many natural cures, which is part of the reason why there is a dearth of scientific research. “There are financial forces at play in funding the research.”
That said, if you’ve been on the Ambien train a few times and are searching for something that won't make you black out and sleep eat, natural sleep supplements are worth a try. They don’t come with a laundry list of freaky side effects, aren’t habit forming, and don’t require a trip to the doctor’s to obtain.
When considering supplements, it would behoove you to consult with a naturopathic doctor. “The dose you take, how you take it (with or without food), and the timing makes a huge difference,” says Darley. But first, here’s our list of seven all-natural options to choose from.
Melatonin: Melatonin is a hormone naturally produced by the body to help regulate our circadian rhythm, the internal clock that includes the sleep-wake cycle. There are both over-the-counter and prescription medications that include melatonin. Though it does have a “mild” soporific effect, says Epstein, “its greater role is with the timing of sleep and helping people regulate their circadian rhythms.”
L-tryptophan: The amino acid L-tryptophan was pulled off shelves in the '90s due to a contamination issue (speaking to that earlier point about supplements being unregulated), but has been back on the market for ten years and is now considered safe by the FDA. LT is not naturally produced by the body; you have to get it from food (it’s in sleep-inducing foods like turkey and milk) or a supplement. Once absorbed, it’s eventually converted to serotonin, the precursor to melatonin. Unlike other natural sleep aids, there have been many studies concerning LT’s effectiveness. It seems to work like a sedative, helping you feel sleepy and fall asleep faster.
"5HTP can be helpful, and sometimes can be more easily taken than tryptophan. The thing with tryptophan is you are supposed to take it away from food, so it’s not competing with other amino acids. Take it a few hours after dinner,” says Darley. “It can give some people an allergic response, like a rash,” says Sanjeev Kothare MD, associate professor, department of neurology, NYU Langone’s Comprehensive Epilepsy Center. “So you have to be careful with tryptophan.”
Valerian root: This herb is commonly included in sleep supplements, and research backs up its effects: It can help you fall asleep faster and improve the quality of your sleep. “Valerian root has been around for a very long time,” says Epstein. “It has some potential to affect a couple of the sleep systems, like GABA and serotonin, and there have been a number of small trials performed.”
“Valerian is pretty well studied, though some of the results are mixed,” says Darley. “I don’t often use it in my practice, but I am working with people who have chronic, long-term insomnia and are at the point where they need something stronger.” It could be more effective, “for a person having insomnia thanks to temporary upset or a life event, for those whose sleep isn’t as disturbed long-term.”
“There’s anecdotal data that Valerian does work in sleep induction. How it works is unclear,” says Kothare. “But it works.” Valerian root is endorsed by Dr. Andrew Weil, who writes that the “sedative herb,” which can be found relatively easily, should be taken a half-hour before bedtime.
“Magnesium is known to have relaxing properties,” says Darley, “and it’s one of the nutrients that many Americans are deficient in because we don’t have a very magnesium-rich diet and because magnesium is used up in the metabolism of sugar. We have high-sugar diets, so we burn through a lot of magnesium, and then we’re not replenishing it with magnesium-rich foods.” Try one of the magnesium drinks on the market that “seem more absorbable and calming.”
Hops: This plant, a crucial component of beer, has been studied for its sedative effects and has historically been used for sleep issues. Hops “have a soporific effect,” says Kothare. Though there’s not a ton of evidence that hops alone will cure insomnia (it’s often taken with valerian root), there have been some positive results regarding its usefulness. As Men’s Health explains, “Most hops-related sleep studies with humans pair the extract with valerian and prove that, when taken together — usually 120 mg of hops extract with 500 mg of valerian extract — the combination may help to improve sleep and decrease the time it takes to fall asleep.”
An important note: This doesn’t mean that beer is a sleep aid. Alcohol has been proven to disturb the quality of sleep, and over time, alcohol abuse can screw up your sleep permanently.
Chamomile: Consumed as a tea or tincture, chamomile is a very, very gentle sleep inducer. In other words, this one isn’t going to help you if you’re a chronic insomniac. Still, if you’re doing all the things to try to sleep better, it certainly can’t hurt. “It’s mild but helpful,” says Darley. “I have had many patients say that they get some help with chamomile tea. It doesn’t solve their problem, but it decreases the amount of time it takes them to fall asleep or helps them feel more relaxed.”
“It works well with lavender, “ says Kothare, who recommends the herbal combination in a soothing bath.
Tart cherries: Tart cherries are a close relative to sweet cherries. They offer more nutritional value, and their juice is a proven source of both melatonin and tryptophan. In a much-talked-about study published last year, tart cherries were shown to help people sleep longer — nearly an hour and a half per night. If you don’t have problems falling asleep but tend to wake up way too early, tart cherry juice could be just the trick. It “could be something worth trying for mild insomnia,” says Darley.
http://nymag.com/thecut/2016/02/
Tuesday 9 February 2016
Sleep disorders you need to keep a check on!
From: Mumbai Mirror
Sleep disorders can lead to 'sleep divorces' -don't let your marriage suffer snores and more.
Forty-year-old Philip Mathew woke up in the middle of a meeting, frantically gasping for breath. "I couldn't even remember when I had fallen asleep," recalls the self-confessed alcoholic. "That's when I realised that something was wrong. Until then, I ignored my wife's scornful remarks about my weight gain and snores."
Sleep experts say sleep deprivation drives couples apart more often than one would imagine. "Sleep doesn't get due importance in the 24*7 world that we live in. Constant social media exposure, demanding corporate jobs, increased noise pollution, sedentary lifestyles, substance abuse and travelling across time zones all contribute to sleep disorders," says Dr Preeti Devnani, clinical director, Sleep Disorder Clinic at the Jaslok Hospital. "Sleep apnea, insufficient sleep and insomnia are highly prevalent, undiagnosed and untreated and have a negative impact on our health and emotional balance." Experts list out a few sleep disorders that partners need to be on the watch out for, to save themselves from a 'sleep divorce'.
Insomnia
If your partner is unable to fall asleep, wakes up frequently during the night or finds it difficult to fall asleep once awake, then she probably suffers from insomnia. And, as Pune-based boutique owner Deepti Raja points out, it can cause irreversible damage to a relationship. "I'm reconsidering marrying my fiance," she confides. "He has been working for a US-based multinational for the past two years. He returns from work at 3 am and wakes up at 7.30 am due to noise and light disturbances from outside. His irregular sleeping pattern, the ridiculous amount of coffee he drinks and the lack of exercise has left him feeling tired and irritable."
Tip - Instead of blaming your partner, you must sympathise with him and help seek medical help. Most cases of insomnia can be treated by introducing a few lifestyle changes. If the disorder persists beyond a month, consult a sleep specialist, who will prescribe cognitive and behavioural treatments such as meditation and relaxation training.
Snoring and sleep apnea
Snoring, say experts, is one of the most prevalent reasons for marital issues. Research shows that about 40 per cent of men and 24 per cent of women are habitual snorers. One snores while experiencing breathing difficulties due to an obstruction in the airway. "But we never consider snoring as a health problem," points out Dr Rahul Modi, consultant ENT surgeon, Hiranandani Hospital, Powai.
"Heavy snoring is directly linked to obstructive sleep apnea, a serious and potentially life-threatening sleep disorder and is a risk factor for heart disease, stroke, diabetes, high blood pressure and many other health problems. Heart rhythm problems are six to 11 times higher in patients with sleep apnea." Although not everyone who snores has sleep apnea, the disorder is characterised by chronic snoring, frequent pauses in breathing while sleeping, gasping for air, depression, exhaustion, dry throat and a decrease in productivity.
Tip - If your partner is feeling depleted or unrefreshed in spite of a full night of sleep, take him or her to the doctor and address the problem with proper guidance before you move out of the bedroom. "The lungs are short of air, so enough oxygen is not transferred to the blood. This leads to low sleep quality. In chronic cases, an overnight polysomnography at a clinic or home is done to determine a treatment plan," says Dr Prashant Chhajed, consultant chest physician. Mild to moderate sleep apnea is manageable with Continuous Positive Airway Pressure (CPAP), an oral appliance therapy, weight loss and/or by elevating the head of the bed or sleeping on the side.
Shift work disorder Here, sleep patterns are not in sync with the body's needs. "Those who work in shifts get less quality sleep than those in regular 9-to-5 jobs. This causes sleepiness and mental lethargy and puts the per son's health at grave risk," says psychologist Shruti Save.
Tip - To cope with such irregular shifts, Shruti suggests napping before the limiting night shift, light exposure and gadgets during sleeping hours and eating three meals a day. "Do everything in your capacity to fall asleep in a natural manner. Over-the-counter pills don't reset your body clock in the long run, so avoid taking them often," she says.
Parasomnia The sleep disorder is characterised by unnatural movements, events or experiences while you fall asleep or between sleep stages. Examples include sleep-related eating disorders, nightmares, sleep paralysis, sleepwalking and sleep aggression. "I have clients who wake up in the night, head to the kitchen and eat random ingredients like salt, ginger or butter, but don't recall the events later. Other patients sleepwalk out of their house and start the car.These are classic examples of abnormal parasomnia when the body is active but the mind is not, as opposed to a dreamless sleep when both the body and mind are inactive," says Dr Modi.
Tip - Be there for your partner, instead of ridiculing or recording him/her sleepwalking -that will only embarrass him/her. Put together a regular sleep schedule and a relaxing bed time routine for the partner. If such issues persist, seek help from a sleep expert.
Knowing Narcolepsy
Narcolepsy, a form of hypersomnia, is characterised by uncontrollable sleep attacks in the middle of activities like talking, working, cooking or even driving. The most common symptoms of narcolepsy include excessive daytime sleepiness, loss of muscle control, hallucinations, sleep paralysis and intense emotions.
"People with narcolepsy are lacking in hypocretin or orexin, a chemical in the brain that regulates the sleep-wake cycle," explains senior consultant neurologist and sleep specialist, Dr Manvir Bhatia. The disorder can be diagnosed through a sleep study or polysomnogram, an overnight test that records the electrical activity of your brain and heart, as well as the eye and muscle movement, Multiple Sleep Latency Test (MSLT), which measures how quickly you fall asleep and Cerebrospinal Fluid (CSF) analysis.
Sleep disorders can lead to 'sleep divorces' -don't let your marriage suffer snores and more.
Forty-year-old Philip Mathew woke up in the middle of a meeting, frantically gasping for breath. "I couldn't even remember when I had fallen asleep," recalls the self-confessed alcoholic. "That's when I realised that something was wrong. Until then, I ignored my wife's scornful remarks about my weight gain and snores."
Sleep experts say sleep deprivation drives couples apart more often than one would imagine. "Sleep doesn't get due importance in the 24*7 world that we live in. Constant social media exposure, demanding corporate jobs, increased noise pollution, sedentary lifestyles, substance abuse and travelling across time zones all contribute to sleep disorders," says Dr Preeti Devnani, clinical director, Sleep Disorder Clinic at the Jaslok Hospital. "Sleep apnea, insufficient sleep and insomnia are highly prevalent, undiagnosed and untreated and have a negative impact on our health and emotional balance." Experts list out a few sleep disorders that partners need to be on the watch out for, to save themselves from a 'sleep divorce'.
Insomnia
If your partner is unable to fall asleep, wakes up frequently during the night or finds it difficult to fall asleep once awake, then she probably suffers from insomnia. And, as Pune-based boutique owner Deepti Raja points out, it can cause irreversible damage to a relationship. "I'm reconsidering marrying my fiance," she confides. "He has been working for a US-based multinational for the past two years. He returns from work at 3 am and wakes up at 7.30 am due to noise and light disturbances from outside. His irregular sleeping pattern, the ridiculous amount of coffee he drinks and the lack of exercise has left him feeling tired and irritable."
Tip - Instead of blaming your partner, you must sympathise with him and help seek medical help. Most cases of insomnia can be treated by introducing a few lifestyle changes. If the disorder persists beyond a month, consult a sleep specialist, who will prescribe cognitive and behavioural treatments such as meditation and relaxation training.
Snoring and sleep apnea
Snoring, say experts, is one of the most prevalent reasons for marital issues. Research shows that about 40 per cent of men and 24 per cent of women are habitual snorers. One snores while experiencing breathing difficulties due to an obstruction in the airway. "But we never consider snoring as a health problem," points out Dr Rahul Modi, consultant ENT surgeon, Hiranandani Hospital, Powai.
"Heavy snoring is directly linked to obstructive sleep apnea, a serious and potentially life-threatening sleep disorder and is a risk factor for heart disease, stroke, diabetes, high blood pressure and many other health problems. Heart rhythm problems are six to 11 times higher in patients with sleep apnea." Although not everyone who snores has sleep apnea, the disorder is characterised by chronic snoring, frequent pauses in breathing while sleeping, gasping for air, depression, exhaustion, dry throat and a decrease in productivity.
Tip - If your partner is feeling depleted or unrefreshed in spite of a full night of sleep, take him or her to the doctor and address the problem with proper guidance before you move out of the bedroom. "The lungs are short of air, so enough oxygen is not transferred to the blood. This leads to low sleep quality. In chronic cases, an overnight polysomnography at a clinic or home is done to determine a treatment plan," says Dr Prashant Chhajed, consultant chest physician. Mild to moderate sleep apnea is manageable with Continuous Positive Airway Pressure (CPAP), an oral appliance therapy, weight loss and/or by elevating the head of the bed or sleeping on the side.
Shift work disorder Here, sleep patterns are not in sync with the body's needs. "Those who work in shifts get less quality sleep than those in regular 9-to-5 jobs. This causes sleepiness and mental lethargy and puts the per son's health at grave risk," says psychologist Shruti Save.
Tip - To cope with such irregular shifts, Shruti suggests napping before the limiting night shift, light exposure and gadgets during sleeping hours and eating three meals a day. "Do everything in your capacity to fall asleep in a natural manner. Over-the-counter pills don't reset your body clock in the long run, so avoid taking them often," she says.
Parasomnia The sleep disorder is characterised by unnatural movements, events or experiences while you fall asleep or between sleep stages. Examples include sleep-related eating disorders, nightmares, sleep paralysis, sleepwalking and sleep aggression. "I have clients who wake up in the night, head to the kitchen and eat random ingredients like salt, ginger or butter, but don't recall the events later. Other patients sleepwalk out of their house and start the car.These are classic examples of abnormal parasomnia when the body is active but the mind is not, as opposed to a dreamless sleep when both the body and mind are inactive," says Dr Modi.
Tip - Be there for your partner, instead of ridiculing or recording him/her sleepwalking -that will only embarrass him/her. Put together a regular sleep schedule and a relaxing bed time routine for the partner. If such issues persist, seek help from a sleep expert.
Knowing Narcolepsy
Narcolepsy, a form of hypersomnia, is characterised by uncontrollable sleep attacks in the middle of activities like talking, working, cooking or even driving. The most common symptoms of narcolepsy include excessive daytime sleepiness, loss of muscle control, hallucinations, sleep paralysis and intense emotions.
"People with narcolepsy are lacking in hypocretin or orexin, a chemical in the brain that regulates the sleep-wake cycle," explains senior consultant neurologist and sleep specialist, Dr Manvir Bhatia. The disorder can be diagnosed through a sleep study or polysomnogram, an overnight test that records the electrical activity of your brain and heart, as well as the eye and muscle movement, Multiple Sleep Latency Test (MSLT), which measures how quickly you fall asleep and Cerebrospinal Fluid (CSF) analysis.
Monday 8 February 2016
Five Reasons Why Cycling Must Be Part Of Your Day
From: Pakistan Tribe
Its something that causes zero pollution, saves you money and keeps you looking trim and that is just part of the reason why more than half the world chooses to go cycling, for fitness.
Here are the reasons:
Keeps the skin glowing:
All that strenuous pedalling gives the skin a fresh burst of oxygen, which leaves it looking refreshed.
Burns calories:
One estimate says that a woman (weighing 135 pounds) can burn almost 500 calories in an hour, just by cycling at a speed of 14 miles an hour. It also reduces the risk of becoming a diabetic.
Its something that causes zero pollution, saves you money and keeps you looking trim and that is just part of the reason why more than half the world chooses to go cycling, for fitness.
Here are the reasons:
Keeps the skin glowing:
All that strenuous pedalling gives the skin a fresh burst of oxygen, which leaves it looking refreshed.
Burns calories:
One estimate says that a woman (weighing 135 pounds) can burn almost 500 calories in an hour, just by cycling at a speed of 14 miles an hour. It also reduces the risk of becoming a diabetic.
Helps arthritis:
Suffering from arthritis? Low-impact cycling helps removes stiffness maintains knee joint mobility and strengthens muscles in the leg. But consult with a physician or therapist before starting out.
Reduces risk of disease:
Cycling regularly lessens the risk of high blood pressure, stroke and other cardiovascular diseases. It is even known to alleviate depression.
Better sleep:
Studies say cycling for 20-30 minutes per day reduces insomnia. The idea is that being in the outdoors exposes you to sunlight,which brings back the circadian rhythm and removes cortisol, the stress hormone in the body, which hampers sleep.
Studies say cycling for 20-30 minutes per day reduces insomnia. The idea is that being in the outdoors exposes you to sunlight,which brings back the circadian rhythm and removes cortisol, the stress hormone in the body, which hampers sleep.
Burns calories:
One estimate says that a woman (weighing 135 pounds) can burn almost 500 calories in an hour, just by cycling at a speed of 14 miles an hour. It also reduces the risk of becoming a diabetic.
Friday 5 February 2016
How to Beat Sleep Loss With Natural Remedies
By Paul D Kennedy
Many type 2 diabetics need to wake up several times a night in order to urinate. I know I do... at least once, sometimes twice, occasionally three times, a night.
This, of course, interrupts a good night's sleep.
The resulting sleep loss can cause a variety of medical disorders. Indeed it can exacerbate the risks of conditions such as heart disease, stroke, kidney failure, neuropathy, blindness etc that constitute the burden of being a diabetic.
Medical disorders caused by loss of sleep
You probably know that after a poor night's sleep you will wake up groggy and grumpy.
But did you know that sleep loss can impair your judgement, mess up your memory, and wreak havoc on your general health, sex life and good looks?
Here are six broad categories of disorders caused by a lack of sleep:
[1] Serious physical health problems... can be caused by persistent sleep loss.
These disorders include heart disease, high blood pressure, and strokes. As a diabetic, your risk of developing these serious medical conditions rises even further when your sleep is interrupted constantly night after night.
[2] Impaired cognitive processes... are another consequence of a lack of sleep. For example, sleep is crucial in giving your brain space in which to sort out and consolidate your experiences and memories of the day.
French and American researchers discovered that brain events called "sharp wave ripples" are responsible for consolidating memory. These ripples also transfer stored information from temporary memories (in the hippocampus) to long-term memory storage (in the neocortex).
Sharp wave ripples occur mostly during deep sleep. So, if you don't get enough sleep, chances are you'll forget what you have experienced or learned during the previous 24 hours.
But that's not all. Lack of sleep impairs your alertness, attention, concentration, reasoning and problem solving skills which also makes learning and remembering difficult.
[3] Accidents... are more frequent with people who are sleepy.
The basic reason seems to be that, besides impaired cognitive abilities, a lack of sleep causes blurred vision and together these make for poor judgement and decision-making.
In one study, workers who complained of excessive daytime sleepiness had significantly more work accidents, and repeated accidents in particular, compared to their fresh-awake colleagues.
The National Highway Traffic Safety Administration in the USA has estimated that fatigue is a contributory factor in 100,000 crashes and more than 1,500 road deaths a year in that country.
Sleep deprivation was a factor in some of the biggest industrial disasters of the 20th century... such as the nuclear accident at Three Mile Island in 1979... the nuclear meltdown at Chernobyl in 1986... and the Exxon Valdez crude oil spill in 1989 which created one of the worse environmental disasters ever caused by humans.
[4] Your sex drive... can be killed off by a lack of sleep.
Men and women who have been deprived of sleep often state that they have lower libidos and less interest in sex than they used to have, according to sleep specialists.
Men who suffer from sleep apnoea pauses in breathing while you sleep secrete abnormally low levels of testosterone (the principal male sex hormone) during the night, which would explain why these men have reduced sex drives.
But so far, scientists have been unable to explain why a lack of sleep lowers the sex drive in other men and in women.
[5] Old looking skin... a skin that lacks elasticity and smoothness, and dark circles under your eyes... can be caused by a lack of sleep.
There are two reasons for this:
Firstly, when you don't get enough sleep your body releases more and more cortisol, the stress hormone. But excessive cortisol can break down collagen, the protein that keeps skin smooth and supple.
Secondly, a lack of sleep reduces the release of human growth hormone. When we are young, HGH helps us grow. As we get older it is involved in increasing our muscle mass (which declines as we age), keeping our skin thick and supple, and strengthening our bones.
HGH is released during deep sleep, as part of normal tissue repair. If the usual wear-and-tear of the day is not patched when we sleep we will soon begin to look old. Unfortunately sleep loss interrupts the release of HGH.
[6] Weight gain... is another serious effect of sleep loss, especially if you are diabetic and need to slim down in order to beat you diabetes.
People who sleep less than six hours a night are almost 30% more likely to become obese compared to those who sleep seven to nine hours, according to a study published in 2004. This suggests that there is a link between lack of sleep and an increase in appetite.
Here's the explanation:
Ghrelin, the "hunger" hormone, stimulates the appetite while leptin, the "satiety" hormone, suppresses the appetite. Recent research indicates that loss of sleep is associated with increases in ghrelin and decreases in leptin.
But not only does sleep loss stimulate your appetite... it also stimulates cravings for high-fat, high-carb foods.
Diabetics beware!
Cures for sleeplessness
Given the seriousness of the numerous medical disorders that loss of sleep can bring, finding a cure or at least some way to improve the quality and duration of your sleep is vital, especially if you are diabetic.
You could of course start taking sleeping pills. But these do not, in my personal experience, give you quality sleep.
Most people who take sleeping pills wake up feeling groggy and remain semi-somnambulant for several hours until the effect of the chemicals in these sleep aids wears off.
Thus it would be better to avoid drugs and try natural remedies.
Here's a few you might find effective:
[1] Exercise early... in the day... as morning exercise seems to affect the body rhythms that influence sleep quality.
In a study published in the journal Sleep, researchers reported that women who exercised moderately for at least 30 minutes each day on 7 mornings of the week enjoyed better sleep than those who exercised less or later in the day.
Why is the timing of exercise and sleep interconnected like this? There is no firm answer.
A possible explanation may relate to bodily temperature. Your temperature rises during exercise and takes up to six hours to drop back down to normal. Cooler bodies are linked to better sleep so if you exercise earlier in the day you'll be well cooled off before bedtime.
[2] Green tea... before bedtime is great for relaxing your body in my experience.
Green tea contains L-theanine, an amino acid that is reputed to prevent the anxiety that interferes with sleep. L-theanine was shown, in a study in 2007, to reduce the heart rate and immune response to stress. It also induces brain waves that are linked to relaxation.
[3] Warm milk... sipped before bed is an old-fashioned natural remedy for sleeplessness.
It may work to relax you because it invokes pleasant memories of your mother rocking you to sleep on her breast.
It is best to sip warm almond milk as it contains a lot of calcium which helps the brain make melatonin, a hormone involved in the regulation of the sleep-wake cycle.
[4] Melatonin... is an internal pacemaker that controls the timing of your drive for sleep.
Melatonin induces drowsiness, lowers bodily temperature and puts the body into sleep mode. The hormone is produced naturally within the body.
Research on the effects of melatonin supplements on people who have insomnia has delivered mixed results. It restores sleep and improves its quality in some insomniacs but has no affect on others.
Melatonin supplements are available over-the-counter. But, due to a lack of regulation, they are not always subject to careful or consistent manufacturing and should be treated with caution.
[5] Magnesium... plays a key role in sleeping.
Research has shown that even a minor lack of magnesium can prevent the brain from settling down at night.
Good natural sources of magnesium include green leafy vegetables, wheat germ, pumpkin seeds and almonds. Integrating these foods into your regular diet is easy.
But be cautious and check with your medical advisor before taking magnesium supplements as magnesium can interfere with several common medications and too much of it can be harmful.
[6] Lavender oil ... is calming and can encourage sleep in some people.
Try taking a hot bath with lavender oil before bed is a pleasant experience that may relax your body and your mind. Try it.
[7] Valerian root... is a medicinal herb with a sedating effect that has been used to treat sleep problems since the time of the Ancient Romans.
However scientific research on the effectiveness of valerian is mixed and any benefits always take several weeks to become effective. Check with your doctor before using it.
[8] Avoid bedtime snacks... like the plague, as the digestive process can disturb your sleep and prevent the onset of deep sleep.
Don't eat anything for at least two hours before your sleep.
[9] Bedroom ambience... is really important for getting a good night's sleep.
Here are a few tips for keeping your sleeping environment as tranquil as possible:
Final tip... If you don't fall asleep within 30 minutes of getting into bed and turning off the light, get up and leave your bedroom. Read or do something else that requires concentration until you feel sleepy again. Then return to your bed.
http://ezinearticles.com/?How-to-Beat-Sleep-Loss-With-Natural-Remedies&id=9305373
Many type 2 diabetics need to wake up several times a night in order to urinate. I know I do... at least once, sometimes twice, occasionally three times, a night.
This, of course, interrupts a good night's sleep.
The resulting sleep loss can cause a variety of medical disorders. Indeed it can exacerbate the risks of conditions such as heart disease, stroke, kidney failure, neuropathy, blindness etc that constitute the burden of being a diabetic.
Medical disorders caused by loss of sleep
You probably know that after a poor night's sleep you will wake up groggy and grumpy.
But did you know that sleep loss can impair your judgement, mess up your memory, and wreak havoc on your general health, sex life and good looks?
Here are six broad categories of disorders caused by a lack of sleep:
[1] Serious physical health problems... can be caused by persistent sleep loss.
These disorders include heart disease, high blood pressure, and strokes. As a diabetic, your risk of developing these serious medical conditions rises even further when your sleep is interrupted constantly night after night.
[2] Impaired cognitive processes... are another consequence of a lack of sleep. For example, sleep is crucial in giving your brain space in which to sort out and consolidate your experiences and memories of the day.
French and American researchers discovered that brain events called "sharp wave ripples" are responsible for consolidating memory. These ripples also transfer stored information from temporary memories (in the hippocampus) to long-term memory storage (in the neocortex).
Sharp wave ripples occur mostly during deep sleep. So, if you don't get enough sleep, chances are you'll forget what you have experienced or learned during the previous 24 hours.
But that's not all. Lack of sleep impairs your alertness, attention, concentration, reasoning and problem solving skills which also makes learning and remembering difficult.
[3] Accidents... are more frequent with people who are sleepy.
The basic reason seems to be that, besides impaired cognitive abilities, a lack of sleep causes blurred vision and together these make for poor judgement and decision-making.
In one study, workers who complained of excessive daytime sleepiness had significantly more work accidents, and repeated accidents in particular, compared to their fresh-awake colleagues.
The National Highway Traffic Safety Administration in the USA has estimated that fatigue is a contributory factor in 100,000 crashes and more than 1,500 road deaths a year in that country.
Sleep deprivation was a factor in some of the biggest industrial disasters of the 20th century... such as the nuclear accident at Three Mile Island in 1979... the nuclear meltdown at Chernobyl in 1986... and the Exxon Valdez crude oil spill in 1989 which created one of the worse environmental disasters ever caused by humans.
[4] Your sex drive... can be killed off by a lack of sleep.
Men and women who have been deprived of sleep often state that they have lower libidos and less interest in sex than they used to have, according to sleep specialists.
Men who suffer from sleep apnoea pauses in breathing while you sleep secrete abnormally low levels of testosterone (the principal male sex hormone) during the night, which would explain why these men have reduced sex drives.
But so far, scientists have been unable to explain why a lack of sleep lowers the sex drive in other men and in women.
[5] Old looking skin... a skin that lacks elasticity and smoothness, and dark circles under your eyes... can be caused by a lack of sleep.
There are two reasons for this:
Firstly, when you don't get enough sleep your body releases more and more cortisol, the stress hormone. But excessive cortisol can break down collagen, the protein that keeps skin smooth and supple.
Secondly, a lack of sleep reduces the release of human growth hormone. When we are young, HGH helps us grow. As we get older it is involved in increasing our muscle mass (which declines as we age), keeping our skin thick and supple, and strengthening our bones.
HGH is released during deep sleep, as part of normal tissue repair. If the usual wear-and-tear of the day is not patched when we sleep we will soon begin to look old. Unfortunately sleep loss interrupts the release of HGH.
[6] Weight gain... is another serious effect of sleep loss, especially if you are diabetic and need to slim down in order to beat you diabetes.
People who sleep less than six hours a night are almost 30% more likely to become obese compared to those who sleep seven to nine hours, according to a study published in 2004. This suggests that there is a link between lack of sleep and an increase in appetite.
Here's the explanation:
Ghrelin, the "hunger" hormone, stimulates the appetite while leptin, the "satiety" hormone, suppresses the appetite. Recent research indicates that loss of sleep is associated with increases in ghrelin and decreases in leptin.
But not only does sleep loss stimulate your appetite... it also stimulates cravings for high-fat, high-carb foods.
Diabetics beware!
Cures for sleeplessness
Given the seriousness of the numerous medical disorders that loss of sleep can bring, finding a cure or at least some way to improve the quality and duration of your sleep is vital, especially if you are diabetic.
You could of course start taking sleeping pills. But these do not, in my personal experience, give you quality sleep.
Most people who take sleeping pills wake up feeling groggy and remain semi-somnambulant for several hours until the effect of the chemicals in these sleep aids wears off.
Thus it would be better to avoid drugs and try natural remedies.
Here's a few you might find effective:
[1] Exercise early... in the day... as morning exercise seems to affect the body rhythms that influence sleep quality.
In a study published in the journal Sleep, researchers reported that women who exercised moderately for at least 30 minutes each day on 7 mornings of the week enjoyed better sleep than those who exercised less or later in the day.
Why is the timing of exercise and sleep interconnected like this? There is no firm answer.
A possible explanation may relate to bodily temperature. Your temperature rises during exercise and takes up to six hours to drop back down to normal. Cooler bodies are linked to better sleep so if you exercise earlier in the day you'll be well cooled off before bedtime.
[2] Green tea... before bedtime is great for relaxing your body in my experience.
Green tea contains L-theanine, an amino acid that is reputed to prevent the anxiety that interferes with sleep. L-theanine was shown, in a study in 2007, to reduce the heart rate and immune response to stress. It also induces brain waves that are linked to relaxation.
[3] Warm milk... sipped before bed is an old-fashioned natural remedy for sleeplessness.
It may work to relax you because it invokes pleasant memories of your mother rocking you to sleep on her breast.
It is best to sip warm almond milk as it contains a lot of calcium which helps the brain make melatonin, a hormone involved in the regulation of the sleep-wake cycle.
[4] Melatonin... is an internal pacemaker that controls the timing of your drive for sleep.
Melatonin induces drowsiness, lowers bodily temperature and puts the body into sleep mode. The hormone is produced naturally within the body.
Research on the effects of melatonin supplements on people who have insomnia has delivered mixed results. It restores sleep and improves its quality in some insomniacs but has no affect on others.
Melatonin supplements are available over-the-counter. But, due to a lack of regulation, they are not always subject to careful or consistent manufacturing and should be treated with caution.
[5] Magnesium... plays a key role in sleeping.
Research has shown that even a minor lack of magnesium can prevent the brain from settling down at night.
Good natural sources of magnesium include green leafy vegetables, wheat germ, pumpkin seeds and almonds. Integrating these foods into your regular diet is easy.
But be cautious and check with your medical advisor before taking magnesium supplements as magnesium can interfere with several common medications and too much of it can be harmful.
[6] Lavender oil ... is calming and can encourage sleep in some people.
Try taking a hot bath with lavender oil before bed is a pleasant experience that may relax your body and your mind. Try it.
[7] Valerian root... is a medicinal herb with a sedating effect that has been used to treat sleep problems since the time of the Ancient Romans.
However scientific research on the effectiveness of valerian is mixed and any benefits always take several weeks to become effective. Check with your doctor before using it.
[8] Avoid bedtime snacks... like the plague, as the digestive process can disturb your sleep and prevent the onset of deep sleep.
Don't eat anything for at least two hours before your sleep.
[9] Bedroom ambience... is really important for getting a good night's sleep.
Here are a few tips for keeping your sleeping environment as tranquil as possible:
- No TV or other players in the bedroom... to avoid distractions
- Keep the temperature cool but not cold
- Make sure the bedroom is dark
- Filter out unwanted sounds, using a white noise machine if necessary
- Use a firm but comfortable mattress that has good support
- Use a firm pillow that supports you head and neck
- Use linen sheets... their breathability reduces sweat, body odour and skin irritations.
- Wear pyjamas... to send appropriate signals to your mind
Final tip... If you don't fall asleep within 30 minutes of getting into bed and turning off the light, get up and leave your bedroom. Read or do something else that requires concentration until you feel sleepy again. Then return to your bed.
http://ezinearticles.com/?How-to-Beat-Sleep-Loss-With-Natural-Remedies&id=9305373
Monday 1 February 2016
Insomnia Increases Threat of Diabetes in Women: Harvard
From: Newsmax
Women who have chronic sleep problems may have an increased risk of developing type 2 diabetes, Harvard researchers report.
Problems such as trouble falling or staying asleep, getting less than six hours of sleep, frequent snoring, sleep apnea or rotating shift work appear to increase the risk of type 2 diabetes, the researchers said. They found that women who reported trouble falling or staying asleep all or most of the time had 45 percent greater odds of developing type 2 diabetes.
Women who had four sleep problems had more than four times the odds of developing type 2 diabetes, the researchers said.
"Women with sleeping difficulty, especially when also having other conditions, should be aware of potential higher risk of diabetes," said lead researcher Dr. Yanping Li, a research scientist at Harvard T.H. Chan School of Public Health in Boston.
"Doctors should pay more attention to the potential diabetes risk of women who have difficulty falling asleep or staying asleep," she said.
Dr. Joel Zonszein, director of the Clinical Diabetes Center at Montefiore Medical Center in New York City, emphasized that the new findings only show an association between sleep problems and type 2 diabetes, not a cause-and-effect relationship.
However, he said it's plausible that disrupted sleep could increase the risk of type 2 diabetes because sleep problems play havoc with the body's hormones.
"Not sleeping well affects the circadian rhythm regulated by hormones that are so important for metabolism and involved in control of blood sugar. Thus, it is not surprising that sleep disorders are associated with obesity and diabetes," said Zonszein, who was not part of the study.
The report was published Jan. 28 in the journal Diabetologia.
For the study, Li and her colleagues collected data on more than 133,000 U.S. women who took part in the Nurses' Health Study between 2000 and 2014. At the start of the study, none of the women had diabetes, heart disease or cancer.
Over 10 years of follow-up, more than 6,400 women developed type 2 diabetes. Women with one sleep problem had a 45 percent increased risk of developing type 2 diabetes, the researchers found.
For each additional problem, the risk increased again -- twice for two sleep problems, three times for three problems and four times for four problems, Li said.
When the researchers took into account other factors, the risk for diabetes dropped. For example, looking at women with sleep problems who weren't obese or didn't have high blood pressure or depression, the risk was 44 percent. The risk decreased to 33 percent after reviewing revised data on weight, the study said.
"People who sleep well are healthier," Zonszein said. People who are depressed, stressed by work or who are obese will likely develop more diabetes, he said.
"In our industrialized society this is common," Zonszein said. "Many people don't get a good sleep as they are watching TV, or are in front of a computer, or a smartphone screen all day and all night," he said. "We have lost our natural good sleep that consists of work during the day, evening relaxation and a good night's sleep."
Losing this pattern disturbs a normal physiological process in which certain hormones normally raise blood sugar levels before we are ready to work, he said.
"These hormones include glucagon, epinephrine, growth hormone and cortisol, which all work in tandem with insulin and play an important role in regulation of sugar, and this normal hormonal 'rhythm-icity' is lost in our society, and certainly may be a cause of diabetes and obesity," Zonszein said.
http://www.newsmax.com/Health/Health-News/insomnia-increases-risk-threat/2016/01/29/id/711798/
Women who have chronic sleep problems may have an increased risk of developing type 2 diabetes, Harvard researchers report.
Problems such as trouble falling or staying asleep, getting less than six hours of sleep, frequent snoring, sleep apnea or rotating shift work appear to increase the risk of type 2 diabetes, the researchers said. They found that women who reported trouble falling or staying asleep all or most of the time had 45 percent greater odds of developing type 2 diabetes.
Women who had four sleep problems had more than four times the odds of developing type 2 diabetes, the researchers said.
"Women with sleeping difficulty, especially when also having other conditions, should be aware of potential higher risk of diabetes," said lead researcher Dr. Yanping Li, a research scientist at Harvard T.H. Chan School of Public Health in Boston.
"Doctors should pay more attention to the potential diabetes risk of women who have difficulty falling asleep or staying asleep," she said.
Dr. Joel Zonszein, director of the Clinical Diabetes Center at Montefiore Medical Center in New York City, emphasized that the new findings only show an association between sleep problems and type 2 diabetes, not a cause-and-effect relationship.
However, he said it's plausible that disrupted sleep could increase the risk of type 2 diabetes because sleep problems play havoc with the body's hormones.
"Not sleeping well affects the circadian rhythm regulated by hormones that are so important for metabolism and involved in control of blood sugar. Thus, it is not surprising that sleep disorders are associated with obesity and diabetes," said Zonszein, who was not part of the study.
The report was published Jan. 28 in the journal Diabetologia.
For the study, Li and her colleagues collected data on more than 133,000 U.S. women who took part in the Nurses' Health Study between 2000 and 2014. At the start of the study, none of the women had diabetes, heart disease or cancer.
Over 10 years of follow-up, more than 6,400 women developed type 2 diabetes. Women with one sleep problem had a 45 percent increased risk of developing type 2 diabetes, the researchers found.
For each additional problem, the risk increased again -- twice for two sleep problems, three times for three problems and four times for four problems, Li said.
When the researchers took into account other factors, the risk for diabetes dropped. For example, looking at women with sleep problems who weren't obese or didn't have high blood pressure or depression, the risk was 44 percent. The risk decreased to 33 percent after reviewing revised data on weight, the study said.
"People who sleep well are healthier," Zonszein said. People who are depressed, stressed by work or who are obese will likely develop more diabetes, he said.
"In our industrialized society this is common," Zonszein said. "Many people don't get a good sleep as they are watching TV, or are in front of a computer, or a smartphone screen all day and all night," he said. "We have lost our natural good sleep that consists of work during the day, evening relaxation and a good night's sleep."
Losing this pattern disturbs a normal physiological process in which certain hormones normally raise blood sugar levels before we are ready to work, he said.
"These hormones include glucagon, epinephrine, growth hormone and cortisol, which all work in tandem with insulin and play an important role in regulation of sugar, and this normal hormonal 'rhythm-icity' is lost in our society, and certainly may be a cause of diabetes and obesity," Zonszein said.
http://www.newsmax.com/Health/Health-News/insomnia-increases-risk-threat/2016/01/29/id/711798/
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