Not getting enough good sleep could trigger two chronic illnesses experts warn

From nottinghampost.com

Poor sleep and a bad sleep schedule can play a role in causing depression and a range of heart-related issues 

Experts are advising people to maintain a regular sleep schedule as much as possible to reduce their risk of developing chronic illnesses. Poor sleep quality and an irregular body clock could contribute to depression and various heart problems.

As summer brings high temperatures and lighter evenings, achieving a good amount of sleep can be more challenging. Longer daylight hours can disrupt your body's circadian rhythm and suppress melatonin production.

This disruption can lead to irregular sleep patterns that can ultimately be harmful to your health. A large scale study in 2016 found a significant link between insomnia and an increased risk of depression.

In another systematic review, evidence showed that insomnia and depression often coexist. Researchers concluded that having one condition increases the likelihood of having the other.

                                                                Poor sleep linked depression and heart problems (Image: Getty)

Several treatments can potentially help improve your sleep:

1. Cognitive behavioural therapy (CBT).

2. Relaxation techniques - such as deep breathing and visualisation.

3. Exercise.

4. Mind-body practices - such as yoga, tai chi, qigong, and meditation.

5. Avoiding stimulants, like caffeine, in the afternoon.

Experts theorise that sleep loss may cause cognitive and mood changes, impair emotional regulation and stability, and alter neural processes. They also suggest that a lack of sleep could induce a stress response and increase levels of inflammation in the body.

Inflammation can damage healthy cells, tissues, and organs, leading to internal scarring, tissue death, and DNA damage in previously healthy cells. If inflammatory cells linger too long, it can result in chronic inflammation, which can trigger heart disease, arthritis, Alzheimer's disease and even cancer.

Approximately 33% of adults fail to achieve the recommended seven hours of sleep each night. This sleep deprivation can adversely affect functions related to heart health as well.

Kathleen Drinan, DO, a cardiologist at the University of Chicago Medicine, explained: "We think the lack of sleep increases heart disease risks by forcing our bodies to rely on the sympathetic nervous system, often referred to as the 'fight or flight' nervous system."

"This leads to the release of more adrenaline and high cortisol levels, which leads to increased risks of heart disease." The British Heart Foundation suggests that six to eight hours per night is the amount of sleep associated with a healthy heart.

Further research also found that consistently getting less than seven hours of sleep per night and waking up too early or frequently during the night can increase an individual's risk of experiencing a stroke, heart attack, or myocardial infarction in the future.

Poor sleep has also been linked to years of poor cardiovascular health. If you are struggling with sleep and/or your mental health, book an appointment with your doctor as soon as possible.

https://www.nottinghampost.com/news/health/not-getting-enough-good-sleep-9376131

Tai Chi and cognitive behavioural therapy can reduce insomnia, inflammation in breast cancer survivors

From news-medical.net

New research led by UCLA Health confirms that both Tai Chi and cognitive behavioural therapy can reduce insomnia in breast cancer survivors but also may provide additional health benefits by reducing inflammation and bolstering anti-viral defences. 

Chronic insomnia is one of the most prominent symptoms experienced among cancer survivors and poses significant health concerns, including the risk of inflammatory disease that could increase the risk of cancer recurrence. 

About 30% of breast cancer survivors are reported to have insomnia, which is twice the rate of the general population. While previous research has shown cognitive behavioural therapy and mind-body interventions such as Tai Chi are effective at treating insomnia among breast cancer survivors, less is known about their effectiveness in reversing inflammation caused by insomnia. 

The new study, published in the journal Brain, Behavior, and Immunity this month, compared the two therapies among 90 breast cancer survivors using blood samples over 15 months to analyse changes in inflammation biomarkers. 

Researchers found Tai Chi specifically led to more significant, sustained reduction in inflammation among participants compared to cognitive behavioural therapy. By comparison, cognitive behavioural therapy participants had greater anti-viral gene transcripts, which potentially improve the body's defences against infections. 

Tai Chi can be readily provided in community settings, with minimal cost, and can treat insomnia in adults, older adults and cancer survivors. Further, Tai Chi, as compared to cognitive behavioural therapy, has additional advantage in reducing inflammation in breast cancer survivors." 

Dr. Michael Irwin, study's lead author and professor at UCLA Health's Department of Psychiatry and Biobehavioral Sciences

The study relied on blood samples taken from breast cancer survivors from a 2017 study, also led by Irwin, that examined the effectiveness of Tai Chi versus cognitive behavioural therapy in insomnia treatment and remission. Blood samples were collected from 2008 to 2012 from the 90 participants from the Los Angeles area prior to treatment and at 2-, 3-, 6- and 15-month intervals. Researchers evenly split participants to either undergo weekly Tai Chi or cognitive behavioural therapy sessions lasting 120 minutes for a three-month period. 

Analyses of the blood samples taken at the 15-month interval showed Tai Chi participants had reduced cellular and genomic markers of inflammation, specifically in plasma interleukin-6, TLR-4 stimulated monocyte production of inflammatory cytokines and inflammatory transcriptional profiles. Blood samples from the cognitive behavioural therapy showed greater increases in anti-viral gene transcripts. 

"Effective treatment of insomnia has potent impacts on the immune system," said Irwin, who also directs UCLA Health's Mindful Awareness Research Centre. "Tai Chi preferentially reduces inflammation as compared to cognitive behavioural therapy, whereas cognitive behavioural therapy preferentially improves antiviral viral immunity or resistance to infectious disease. Further research that examines the combined benefit of Tai Chi and cognitive behavioural therapy is needed, especially in cancer survivors who are at risk for inflammatory disorder as well as infectious disease." 

There were several limitations in the study and further studies are needed to test the effectiveness of these therapies across different populations. The participants were primarily white, older (ages ranging from 42-83) and had higher education. The study also excluded participants who had coexisting medical conditions. Changes in participants' sleep-wake cycle and alignment with circadian rhythms may have also yielded these inflammatory health benefits. Additionally, access to Tai Chi may be limited in some communities and requires ongoing practice for several days per week as compared to cognitive behavioral therapy. 

Ongoing research is examining the trajectories of inflammatory activation and accelerated aging in breast cancer survivors, as compared to non-cancer control women, which will identify behavioural and biological targets for prevention of depression, as well and other morbidities in cancer survivors. 

https://www.news-medical.net/news/20240626/Tai-Chi-and-cognitive-behavioral-therapy-can-reduce-insomnia-inflammation-in-breast-cancer-survivors.aspx 

Experts share the worst thing you can do in the morning for your sleep cycle

From msn.com 

There are lots of things you can do at night to ensure you get a better night's sleep, but you might not be aware that what you do in the morning can also play a huge part.

Avoiding this one thing can be crucial to helping you sleep better, according to Dr. Chester Wu, a psychiatrist and sleep medicine specialist.

Staying in bed for anything other than sleep and intimacy can leave you feeling groggy and tired, disrupting your circadian rhythm.

Doctor Wu said: "I try not to linger in bed because I definitely feel like that causes me to feel more lazy or groggy."

Many other sleep doctors agree with this advice. Chelsie Rohrscheib, a neuroscientist and sleep expert, said: "I never stay in bed and do activities that aren't related to sleep and intimacy. This means when I wake up, I get out of bed immediately and go somewhere else in my house,"

"This helps to maintain my brain's association that the bedroom is only a place of rest, which promotes high-quality sleep," Rohrscheib continued.

Instead of laying in bed, doctors recommend getting some sunlight - which can be difficult at this time of year - and water in after waking up. If you have outdoor space and the weather permits, try going outside with some water in the mornings and see how you feel after a few weeks.

Rohrscheib says: "Light during the day is very important for keeping our circadian rhythm well-regulated. Studies have shown that a lack of sunlight exposure can reduce the quality of your sleep, contribute to insomnia, and negatively impact mood."

Of course, exercise is the next best thing you should do after getting out of bed. That doesn't mean you have to do something strenuous - but at least some light stretching and movements to get your heart rate up.

Dr. Chris Winter, a neurologist and sleep health expert says, "getting active quickly is a fantastic way to signal to your brain that the day has begun."

"The exercise does not have to be particularly intense. I start my day off by walking my dogs every day or walking with my wife to work," he continued.

Doctors have suggested that making your bed in the morning can help wake you up and napping during the day should be avoided as it may make you less tired at night times.

https://www.msn.com/en-us/health/other/experts-share-the-worst-thing-you-can-do-in-the-morning-for-your-sleep-cycle/ar-BB1h3VEK?item=flightsprg-tipsubsc-v1a%3Futm_source%3Dmilei.news%2F&apiversion=v2&noservercache=1&domshim=1&renderwebcomponents=1&wcseo=1&batchservertelemetry=1&noservertelemetry=1

How Much Melatonin Should I Take for Better Sleep — And How Much Is Too Much? A Doctor Weighs In

From womansworld.com

Plus, find out how much you should increase your dosage by to avoid jet lag 

If you’re among the countless people tossing and turning at night, you’ve probably searched high and low for the secret to restful slumber. Melatonin, hailed as the hormone of sleep, has likely caught your eye. But you might be wondering: how much melatonin should I take to drift off into dreamland?  

“The key is not taking more, but taking it right and combining it with good sleep hygiene,” says Wendy Warner, MD, a functional medicine specialist. “If you take too much melatonin, you can feel groggy and suffer from nasty side effects. But finding the right balance can significantly improve your sleep.” 

                                                                                                                    yacobchuk/Getty

What is melatonin?

Melatonin isn’t your typical sleep aid, explains Dr. Warner. The hormone is naturally produced by the pineal gland in your brain. Your levels rise in response to darkness, signalling to your body that it’s time to wind down.

When taken as a supplement, melatonin doesn’t knock you out like a sedative. Instead, it works subtly to regulate your circadian rhythm — your body’s internal clock. This natural process helps you maintain a consistent sleep-wake cycle, making it easier to fall asleep, stay asleep and wake up refreshed. 

                                                    Melatonin can come in pill or gummy form                 Grace Cary/ Getty

Sleep trouble is more common as we age 

Both men and women experience a decline in sleep quality over the years. “As we age, our adrenal function and blood sugar regulation worsen, contributing to more frequent awakenings and poorer sleep quality,” Dr. Warner explains. That means less deep sleep, which curbs melatonin production. “The only big difference is that, for women, sleep trouble might start at a younger age compared to men.”  

The hormonal changes associated with menopause play a significant role in sleep disruptions. As oestrogen drops, it stops providing its protective effect against cortisol. This stress hormone then rises and causes you to wake up more frequently, disrupting melatonin production. “If you’re awake in the middle of the night, your body’s going to stop making melatonin while you’re awake,” Dr. Warner adds. 

How much melatonin is too much? 

When it comes to melatonin, less is more. “With plant-based melatonin, you can use really low doses,” says Dr. Warner. “ 3 mg of a synthetic probably won’t be very beneficial, but 0.3 mg of a plant-based one works really well.” The quality of your supplement matters, too. Plant-based options often include additional natural compounds that boost effectiveness. Dr. Warner’s go-to is Symphony Natural Health’s 0.3 mg Plant Melatonin.  

Supplementing with too much can backfire. “If you take too much, you can get groggy and experience some pretty nasty GI side effects,” Dr. Warner warns. (More on that below.) Excessive amounts of the hormone can disrupt your sleep rather than enhance it.

Worth noting: Dr. Warner says very high doses of the hormone, such as 20 mg, are occasionally used in specific medical scenarios, like preventing cancer recurrence. But these are exceptions and should be handled under the care of your doctor. 

Symptoms of melatonin overdose 

You can’t fatally overdose on melatonin, but overdoing it can lead to discomfort, says Dr. Warner. Symptoms of an overdose include headaches, dizziness, nausea and excessive sleepiness.

How much melatonin should I take?   

Now that you know how much is too much, how much melatonin should you actually take to clock more Zzzs without unwanted side effects? Dr. Warner recommends starting with a low dose. For most of her patients, 0.3 mg of the plant-based pills works as long as they also follow good sleep hygiene. This means sleeping in a dark room, avoiding screens for at least 30 minutes before bed and maintaining a regular sleep schedule.  

Tap into the benefits while traveling

Jet lag affects people when they travel by air across multiple time zones. It can cause disturbed sleep, daytime tiredness, impaired functioning and digestive problems. Melatonin is effective in minimizing jet lag by realigning your internal clock. 

To manage jet lag, Dr. Warner recommends increasing your melatonin dosage before and during travel. About a week before you travel, start taking a higher dose of up to 3 mg of plant-based melatonin. Continue this higher dose while you’re away and for a week after you return to help your body adjust to the new schedule. Then, you can return to your normal maintenance dose. 

Melatonin is not a quick fix 

Some people find melatonin ineffective because they misuse it, says Dr. Warner. It’s most effective when used consistently and as part of a broader sleep routine.  

“If you’re just having trouble falling asleep, staring at the ceiling for 45 minutes and then get up to take melatonin, that’s not going to work,” Dr. Warner says. “Melatonin doesn’t work that way.” 

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

https://www.womansworld.com/posts/sleep/how-much-melatonin-should-i-take-without-overdose

Why do I keep waking up at 3am and how can I stop? A doctor of sleep medicine answers

From tomsguide.com

Why you keep waking up at 3am, plus how to stop — according to a doctor of sleep medicine 

It’s a familiar scene: You’ve nailed your wind-down night-time routine, fallen asleep fast… only to then be wide awake at 3am. But why? Waking up briefly in the night is normal, but periods of wakefulness lasting around thirty minutes or more can be a sign of a larger sleep issue. 

While there’s plenty we can do to help ourselves go to sleep — such as getting our bedroom temperature right, blocking out ambient noise and ensuring we’re sleeping on the best mattress for our sleep needs — for many of us actually staying asleep can be the sticking point to our overall sleep quality.

Age, environmental factors, health conditions and underlying sleep disorders can all contribute to night-time wakings. Waking in the middle of the night can also be down to middle insomnia, the most common type of insomnia, affecting two-thirds of insomnia sufferers. Here, we'll explore why you might be waking up at 3am, plus how to stop. Let's get started. 

WAKING UP AT 3AM — 7 COMMON CAUSES

Factors outside your control, as well as your environment, can all contribute to waking up in the middle of the night. Here are seven of the most common:

1. Stress and anxiety

Sleep expert Olivia Arezzolo attributes some middle of the night waking to an increase in levels of cortisol, the stress hormone. "This prepares you to wake the next day, but if your baseline levels of cortisol are too high, it will wake from you from sleep too early – you’ll know this is the case if you feel anxious and restless and it’s difficult to return to sleep,” she says.  

2. Caffeine consumption

What you’ve eaten or drunk that day can also disturb your sleep. “Stimulants like coffee, which has a very long half-life, takes a long time to leave your system and should be avoided after lunchtime,” explains Dr Allie Hare, consultant of sleep medicine at the Royal Brompton Hospital, London. “Smoking, as well as alcohol (which particularly disrupts REM sleep in the second half of the night) will make it more likely you will wake prematurely. 

“Stimulants like coffee, which has a very long half-life, takes a long time to leave your system and should be avoided after lunchtime,” says Dr Hare, “Smoking, as well as alcohol (which particularly disrupts REM sleep in the second half of the night) will make it more likely you will wake prematurely." 

3. Screen time

                                                                                                                   (Image credit: Getty Images)

Pre-bedtime scrolling on your phone impacts your ability to both fall and stay asleep, due to the blue light emitted from our screen supressing our levels of melatonin, the hormone that helps us feel sleepy. “Using phone, laptop or TV in the two hours before bed can trigger broken sleep because blue light supresses melatonin,” explains Olivia.

What's more, studies show that using social media immediately before bed can inhibit your ability to stay asleep. “You’re 66 percent more likely to wake up during the night if you use social media within 30 minutes before sleep, fact,” says Olivia. This happens because using social media gives us a dopamine hit that can make it trickier for our brains to switch off.

4. Your environment 

In order to fall asleep and stay asleep, there are certain environmental factors that should be taken into consideration. For example, sleeping on the best pillow and mattress for your sleep needs an position will help you stay asleep longer. 

Ensuring your bedroom is the right temperature and removing sources of ambient light and sound will also minimize any night-time disturbances that could be causing you to wake up at the same time every night.  "If your room is too warm or stuffy or there’s external noise, this can disturb your sleep too, making you wake up fully," explains Dr Hare. 

5. Advancing age

Research shows that as we age, night waking can be more common, particularly in women going through menopause or perimenopause, which can begin from the early forties onwards.

6. Underlying sleep disorders 

While environment and lifestyle factors play a significant role in your ability to fall and stay asleep, underlying sleep disorders such as insomnia, sleep apnoea and restless leg syndrome can all cause sleep irregularity.

Symptoms such as struggling to fall and stay asleep, daytime fatigue and irregular sleep cycles are indications that you could be suffering from a sleep disorder. Tracking your sleep habits with a sleep journal will help a sleep specialist identify any

7. Frequent night-time peeing 

Consuming too much fluid too closely to bedtime can lead to a night-time trip to the bathroom. However, if you are making more than one visit to the bathroom a night, it could be a sign of underlying nocturia, a sleep disorder that is characterized by taking more than one bathroom break per night. 

Age, medication and undiagnosed health conditions could be behind any frequent night-time peeing - and the reason you're awake at 3am. If you're at all concerned by your night-time bathroom habits, seek advice from your doctor. 

https://www.tomsguide.com/wellness/mattresses/why-do-i-keep-waking-up-at-3am-and-how-can-i-stop-a-doctor-of-sleep-medicine-answers