Thursday, 28 November 2024

Irregular Sleep Patterns Linked to Higher Heart Risks, Even with Enough Hours

From scienceblog.com

Published in Journal of Epidemiology & Community Health 

New research reveals that an inconsistent sleep schedule could increase your risk of heart problems by up to 26% – regardless of how many hours you spend in bed. This finding challenges the common belief that getting enough sleep is all that matters for heart health.

When it comes to sleep health, timing might matter just as much as duration. A comprehensive study of over 72,000 UK adults has uncovered a compelling link between irregular sleep patterns and cardiovascular events, even among those who achieve the recommended 7-9 hours of nightly rest.

The research team, led by Dr. Jean-Philippe Chaput from the University of Ottawa, tracked participants’ sleep patterns using activity monitors for a week. They calculated each person’s Sleep Regularity Index (SRI) score – a measure of how consistently someone maintains their sleep and wake times. Those with the most irregular patterns showed a 26% higher risk of experiencing major cardiovascular events like heart attacks and strokes over the following eight years.

“More importantly, our results suggest that sleep regularity may be more relevant than sufficient sleep duration in modulating cardiovascular risk,” explains Dr. Chaput. The relationship between declining sleep regularity and increased heart risks appeared almost linear, with the protective effects becoming stronger as sleep patterns became more consistent.

What’s particularly striking is that achieving the recommended amount of sleep didn’t cancel out the risks for irregular sleepers. While 61% of regular sleepers met sleep duration guidelines compared to 48% of irregular sleepers, getting enough total sleep wasn’t enough to offset the cardiovascular risks associated with irregular patterns.

These findings from the UK Biobank study accounted for various factors including physical activity, screen time, diet, alcohol consumption, smoking, mental health, and shift work. The researchers suggest that sleep regularity deserves greater attention in both public health guidelines and clinical practice.

https://scienceblog.com/549812/irregular-sleep-patterns-linked-to-higher-heart-risks-even-with-enough-hours/

Wednesday, 27 November 2024

Study Raises Concerns About Wi-Fi Device Radiation and Sleep Quality

From sleepreviewmag.com

Summary: A study suggests that exposure to radiofrequency electromagnetic fields from Wi-Fi-enabled devices, such as baby monitors, may contribute to sleep disturbances. Conducted in real-world conditions, the research found that participants exposed to the radiation experienced disrupted sleep patterns, with some showing increased brain activity during non-REM sleep and a heightened risk of clinical insomnia. The findings raise concerns about the placement of wireless devices in sleeping areas and call for further research to explore these effects.

Key Takeaways:

  1. Link Between Wi-Fi Radiation and Sleep Disruption: The study found that exposure to radiation from Wi-Fi-enabled devices, like baby monitors, increased brain activity during non-REM sleep, disrupting normal sleep patterns.
  2. Real-World Conditions Studied: Conducted in participants’ homes over seven nights, the study provides insights into how Wi-Fi radiation may affect sleep outside of controlled lab environments.
  3. Caution Against Bedroom Device Placement: Researchers advise keeping Wi-Fi-enabled devices and cell phones out of bedrooms until further large-scale studies confirm or refute these findings.

A study published in Frontiers in Public Health reveals potential links between radiofrequency electromagnetic field exposure from Wi-Fi-enabled devices and sleep disturbances. 

The double-blind, randomized, placebo-controlled crossover trial, conducted by researchers at RMIT University, examined the effects of radiofrequency electromagnetic field exposure from baby monitors on sleep quality in real-world conditions.

Given the rise in sleep disturbances coincides with the widespread deployment of mobile phones and Wi-Fi-enabled devices, the study used a digital device (baby monitor) to investigate the impact of radiofrequency radiation on sleep. 


The results showed that adults exposed to the radiation from a baby monitor over seven consecutive nights experienced sleep disturbances, with over a quarter of participants above the threshold for risk of clinical insomnia. During exposure there was an increase in gamma, beta, and theta waves during non-rapid eye movement sleep, which signifies a disruption of normal sleep patterns arising from an unusually active brain during what should be a period of deep rest. 

Researchers say these findings raise concerns about the impact of radiofrequency radiation on sleep physiology and underscore the need for further research and careful consideration of wireless device placement in sleeping areas. 

Potential Risks for Wi-Fi Devices on Sleep

“Our study is the first to investigate the potential impact of radiofrequency electromagnetic field exposure from a commercially available Wi-Fi-enabled device over seven consecutive nights on sleep in healthy adults in a real-world setting (in participant’s homes as opposed to a sleep laboratory),” says lead researcher, Nicole Bijlsma, PhD, in a release. “The results of the pilot study suggest there may be a link between the two and further research is needed to fully understand the implications.” 

The study has already sparked discussions among parents and experts about the use of technology in the bedroom and its potential effects on sleep.

The study suggests that exposure to the radiation emitted from a Wi-Fi-enabled device may impact sleep in some people under real-world conditions. Until further large-scale real-world investigations can be undertaken to verify or disprove these findings, Wi-Fi-enabled devices and cell phones should be avoided in bedrooms, researchers caution. 

https://sleepreviewmag.com/sleep-health/parameters/quality/study-raises-concerns-wi-fi-device-radiation-sleep-quality/

Tuesday, 26 November 2024

Americans Reveal What Keeps Them Awake At Night

From newsweek.com

The battle for a good night's sleep is one that many Americans face daily. In an age of ever-growing stress and near-constant technological stimulation, it's no surprise that some of us are losing the battle.

A recent survey of 1,000 U.S. adults by Talker Research for Newsweek has revealed the most common culprits behind sleepless nights: stress, insomnia, and, perhaps most telling of all, the glowing screens of our phones and TVs.

Among the most striking findings is the universal presence of general stress, which topped the list of sleep disruptors for 23 percent of all respondents.

After that came the sleep disorder insomnia, with 17 percent reporting suffering, and staying up to watch TV or movies, cited by 14 percent.

Another striking factor contributing to sleep loss was scrolling on phones—something most prominent among younger generations with 19 percent of Gen Z (born between 1996 and 2012) citing it as the main reason they can't get to sleep.

Lauri Leadley, Founder and Sleep Educator at Valley Sleep Center, said the impact of not getting enough sleep is bigger than just feeling a little tired—it's an all-over health requirement.

"We all know that sleep is vital to your health, and good sleep is essential in keeping you healthy and mentally sharp," Leadley told Newsweek. "When you consider that sleep plays an essential role in cell regeneration, learning ability, concentration, and memory storage, it's clear that sleep—good, quality sleep—boosts mood and health. Your brain and body undergo biological functions during sleep that happen only during sleep. This includes the clearance of toxic waste products that accumulate in the brain."

But when stress keeps us up, she explains, the brain can't complete this critical function: "If stress is keeping you up at night, you're having trouble turning off your mind—your brain isn't clearing out that toxicity."

In the top five reasons Americans are struggling to sleep, screens factor in twice, whether it's watching the TV or scrolling on a phone.

It is unsurprising that screens play a role as excessive engagement in digital screens, particularly late at night, has been shown to affect sleep by disrupting circadian rhythms. The blue light emitted from screens suppresses melatonin, the hormone responsible for making us feel sleepy. The result: an inability to wind down at night, despite exhaustion.

So how can Americans reclaim their sleep? Leadley offers practical advice: "Make shutting down the phone part of your sleep routine. Turn it off, or at least switch it to 'Do Not Disturb.' Charge it in another room, not by your bedside. Instead of watching TV right before bed, try reading, journaling, using a sleep app, or listening to calming music or white noise," she said.

For younger generations, reducing screen time and managing the stress that comes with modern life may be key. For older generations, creating a peaceful, technology-free environment before bed may help restore the sleep they need.

https://www.newsweek.com/americans-reveal-keeps-awake-night-1986406 

Insomnia May Be More Common Than You Think. Here’s What To Know

From forbes.com

By Omer Awan

About 1 in 4 Americans experience difficulty with sleep each year, according to reports from Penn Medicine. For most, this difficulty is short lived, lasting for just days or weeks. However, for 10% of Americans, insomnia, or difficulty falling or staying asleep, can be long-term and occurs at least three days per week for at least three months. The latter condition is known as chronic insomnia, indicating a long-term issue.

Lack of sleep can affect us in many ways. Most people who sleep less than they should experience fatigue, difficulty concentrating, grumpiness and perform tasks at subpar levels.

Millions of Americans report symptoms of insomnia, and inadequate sleep can have a profound effect on their health. Lack of sleep has been associated with an increased risk of cancer, heart disease, high blood pressure, obesity and depression, according to the National Council on Aging. One of many reasons for this relates to hormone regulation, and sleep is critical for releasing and creating important hormones in the body for proper bodily functions. As an example, less sleep results in decreased production of the hormone insulin, which is critical to lowering blood sugar levels to prevent the onset of diabetes, a chronic condition that causes elevated blood sugar levels.

Causes Of Insomnia

Insomnia can happen without cause, but there are a number of factors that often trigger it.

Insomnia is sometimes common in families, as genetics seem to play a role. For others, lifestyle-related causes can contribute to insomnia. These include irregular work hours and night shifts that can prevent the body’s biologic clock from recognizing the appropriate time to sleep, as well as poor sleep hygiene. Habits that contribute to insomnia include excessive screen time before bed, suboptimal lighting and room temperatures in the bedroom as well as consuming caffeine, alcohol or large portions of food prior to sleep.

Underlying medical conditions can also contribute to the quality and ability to sleep properly. For example, those that have reflux, Parkinson’s disease, sleep apnoea or restless leg syndrome can suffer from insomnia due to their medical ailments.

Psychological causes are also an important trigger for insomnia. High levels of stress and anxiety from work or death of a loved one can keep the mind active, preventing the relaxation necessary to sleep. Mental health ailments like depression and post-traumatic stress disorder are also directly related to insomnia.

Tips To Mitigate Insomnia

Implementing healthy sleep hygiene and making lifestyle changes can significantly improve one’s sleep quality. Below are some tips that can help manage insomnia.

Some of the most important strategies to combat insomnia revolve around maintaining strong sleep hygiene practices. These include sleeping and waking up at the same time in order to regulate the body’s internal clock, limiting exposure to screens since the light emitted from phones and tablets can interfere with melatonin (the hormone created in the body that promotes sleep) production, ensuring the bedroom is cool, dark and quiet as well as creating a relaxing bedtime routine.

Additional practical tips include limiting caffeine and alcohol, which can disrupt sleep patterns as well as exercising regularly, which can help reduce stress and improve sleep quality. Finally, practicing relaxation techniques like yoga or mindfulness meditation can relax muscles, decrease stress and ultimately provide better sleep.

Treatments For Insomnia

Although there is no cure for insomnia, treatments that doctors use to combat it include implementing lifestyle changes, over-the-counter drugs and prescription medications as well as some forms of behavioural therapy. An example of over-the-counter drugs are antihistamines that can help with insomnia, while some prescription drugs doctors may use different types of sedatives and hypnotics.

Melatonin, a hormone that the body naturally produces to promote sleep, can also be used in low doses to help one sleep, particularly for those who cannot fall asleep or those who wake up late. Those who are pregnant, breast feeding, have depression or are being treated for seizures should not take melatonin.

Finally, cognitive behavioural therapy for insomnia is considered to be the most effective treatment for those who continually struggle to fall or stay asleep, according to The New York Times. This treatment addresses the thoughts and behaviours contributing to insomnia and uses techniques such as stimulus control.

Given the millions of Americans suffering from insomnia, education and implementation of proper sleep hygiene remains critical to promote restorative sleep. When we sleep better, our physical, emotional and mental health improve.

https://www.forbes.com/sites/omerawan/2024/11/24/insomnia-may-be-more-common-than-you-think-heres-what-to-know/

Saturday, 23 November 2024

The 1 Counterproductive Trick To Fall Back Asleep If You Wake Up At 3 AM

From uk.news.yahoo.com

By Amy Glover

You may already know that “clock-blocking” and getting out of bed can be surprisingly helpful if you keep waking up in the middle of the night and are unable to go back to sleep.

It’s a situation I find myself in often, so I thought I’d tried every trick going.

But reading about “paradoxical intention” for sleep ― in other words, challenging yourself to stay awake for as long as you can so you remove the pressure to fall asleep, thereby counterintuitively helping yourself kip ― was a new one to me.

Some research seems to suggest it works, but I couldn’t wrap my sleep app-addled mind around the idea.

So, I thought I’d reach out to experts (like Jessica Meers, a psychologist focusing on insomnia; Dr Maya Weir, a clinical psychologist and the founder of therapy business Thriving California; and James Lloyd, a psychotherapist at Ceangail Psychotherapy) about whether the trick seemed legit.

And?

Calling the method a “well-established technique,” Lloyd told HuffPost UK: “When someone tries too hard to sleep, they create pressure and worry that paradoxically keeps them awake. By flipping the script and intentionally staying awake, [paradoxical intention] can help break that anxiety-driven cycle.”

Dr Weir agreed, saying that those suffering from insomnia should try to use a range of tools to help them sleep. “Paradoxical intention is an interesting strategy and is worth trying,” she said.

Meers, meanwhile, wrote that “It can work really well to relieve a little bit of the self-imposed pressure to sleep.”

So, all of the experts thought it was worth a try ― though the pros differed slightly on when they thought it should be applied.

Dr Weir recommended trying the method for any type of insomnia (chronic or one-off), while Meers thought it was better for once-in-a-blue-moon cases.

Lloyd thought it was best used for cases of “psychological insomnia,” or sleeplessness not caused by health conditions like sleep apnoea.

How do I do it?

“It works best in a quiet, low-pressure environment,” Lloyd told HuffPost UK. “The person using the technique should understand that it’s about reducing effort and anxiety, not actually staying awake all night ― instead of trying to force sleep, they can lie there calmly with the mindset of staying awake.”

You can also busy yourself with low-stimulation tasks like reading or laundry.

Dr Weir shared that you can tap into your parasympathetic nervous system to max out the process too.

“I recommend pairing it with an activity that regulates your nervous system (putting you into your parasympathetic nervous system),” she shared. “For example, try rhythmic breathing (inhaling to a count of three and exhaling to a count of six) while telling yourself you don’t need to try to sleep.”

Meers, however, revealed that “If insomnia is happening more than once in a while, cognitive behavioural therapy for insomnia (CBT-I) is going to be much more effective with longer lasting results.”

If your sleep (or lack thereof) is interrupting your daily life and changing your sleep hygiene along with other lifestyle factors doesn’t work, it’s worth reaching out to a professional.

If you want to try the counterintuitive trick for one night, though, well, you won’t be alone ― I’m definitely giving paradoxical intention a try next time I’m kept up.

https://uk.news.yahoo.com/1-counterproductive-trick-fall-back-155730238.html 

Thursday, 21 November 2024

How jetlag can disrupt our metabolism

From sciencedaily.com

Have you ever felt sluggish and out of sorts after a long-haul flight or a late-night shift? A new study has found that disruptions to our body clock, such as those experienced during jetlag, impact our metabolism -- but to a lesser extent than sleepiness and the primary clock in the brain

Have you ever felt sluggish and out of sorts after a long-haul flight or a late-night shift? A new study from the University of Surrey and the University of Aberdeen has found that disruptions to our body clock, such as those experienced during jetlag, impact our metabolism -- but to a lesser extent than sleepiness and the primary clock in the brain.

Led by Professor Jonathan Johnston at the University of Surrey and Professor Alexandra Johnstone at the University of Aberdeen, the research involved a controlled experiment where participants experienced a 5-hour delay in their bedtime and mealtimes.

The study, published on iScience, highlights that the time shifts lead to:

  • Reduced energy spent processing meals.

  • Changes in blood sugar and fat levels.

  • Slower release of breakfast contents from the stomach.

These metabolic effects were temporary, however, and mostly recovered within 2-3 days of the 5-hour time delay.

This was in marked contrast to the main clock in the brain, plus feelings of sleepiness and alertness, which had not recovered within 5 days of the 5-hour time delay.

Professor Jonathan Johnston, Professor of Chronobiology and Integrative Physiology at the University of Surrey, said:

"Our research underscores the importance of maintaining a consistent sleep schedule, particularly in our fast-paced world in which long trips and shift work are ever so common. Even a small time shift can impact many aspects of metabolism, but it now seems that metabolic consequences of jetlag recover far more quickly than impairment of sleep and alertness. Understanding the impact of circadian rhythms on our health can help us make informed choices about our lifestyle. By optimising our sleep and eating patterns, we can improve our overall wellbeing."

https://www.sciencedaily.com/releases/2024/11/241119132709.htm 

Sunday, 17 November 2024

Not getting enough sleep? You might be at risk of heart attack – Here is what we know

From india.com

Sleep deprivation has become a common problem several people face on a daily basis. But, it may put you at risk of heart attack? Read on to understand how

Insomnia, a condition often brushed off as a minor inconvenience, has far-reaching implications beyond sleepless nights. Emerging research highlights a surprising connection between insomnia and heightened risks of cardiovascular issues, specifically heart attacks and strokes. Understanding these risks is crucial, not just for individuals but also for the healthcare and pharmaceutical industries striving to address public health. Mental health issues, including anxiety and depression, often go hand-in-hand with insomnia.

How Lack of Sleep Affects Heart?

The link between insomnia and cardiovascular disease is largely rooted in how chronic sleep deprivation affects bodily functions. When the body doesn’t get sufficient rest, stress hormones such as cortisol and adrenaline remain elevated. These hormones, critical in the body’s ‘fight or flight’ response, also lead to sustained increases in blood pressure and heart rate. India.com got in touch with By Dr. Aravind Badiger Technical Director BDR Pharmaceuticals to understand the connection and how to manage it. According to Dr. Badiger, over time, this prolonged state of physiological stress can damage the cardiovascular system, narrowing blood vessels, hardening arterial walls, and increasing clotting tendencies-all of which heighten the risk of heart attacks and strokes.

Additionally, poor sleep impacts metabolic functions. Insomnia can lead to insulin resistance, weight gain, and inflammatory responses that contribute to cardiovascular strain. Research suggests that adults with persistent insomnia face up to a 45% higher risk of heart attack and stroke compared to those with regular sleep patterns, with the risk climbing among middle-aged and older individuals.

Another concerning impact of insomnia on cardiovascular health is its potential to trigger irregular heart rhythms, or arrhythmias. Insomniacs are at greater risk of developing atrial fibrillation, a condition that causes the heart to beat irregularly. Atrial fibrillation can lead to blood clots, which increase the risk of stroke and can put additional strain on the heart.

5 Ways to Manage Sleep and Heart Health

  1. Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. This helps regulate the body’s internal clock.
  2. Limit Stimulants: Avoid caffeine and nicotine close to bedtime, as they can increase alertness and disrupt sleep quality.
  3. Optimise the Sleep Environment: Make sure your bedroom is dark, quiet, and at a comfortable temperature to encourage better sleep.
  4. Practice Relaxation Techniques: Techniques like meditation, deep breathing exercises, or progressive muscle relaxation can help reduce stress and improve sleep quality.
  5. Seek Professional Help if Needed: Cognitive Behavioural Therapy for Insomnia (CBT-I) has been shown to be an effective treatment for chronic insomnia. Consulting a healthcare professional can also help identify any underlying health issues contributing to sleep difficulties.

The hidden link between insomnia and heart disease is an urgent reminder that sleep health cannot be overlooked. As more evidence emerges, it’s clear that insomnia is not just a benign issue but a risk factor for severe health conditions like heart attacks and strokes. The pharmaceutical industry is in a prime position to innovate and create treatments that address insomnia and its cardiovascular implications together. With greater awareness, advancements in combination therapies, and a proactive approach to preventive care, we can make strides in reducing insomnia’s impact on cardiovascular health—ensuring that better sleep leads to a healthier heart.

https://www.india.com/health/not-getting-enough-sleep-you-might-be-at-risk-of-heart-attack-here-is-what-we-know-7397376/ 

Thursday, 14 November 2024

Doctor Swears by Simple ‘Thought Shuffling’ Method for Those Who Have Trouble Falling Asleep

From greenmatters.com

There's a simple sleep hack that we can do to trick the brain into falling asleep faster by disorganization of thoughts 

In the wake of depreciating attention spans and technologically induced insomnia, sleep onset seems challenging for the average person today. On that note, dermatologist and TikTok influencer, Dr. Scott Walter (@denverskindoc) has shared a science-approved sleep hack to doze off faster. He suggested a simple method that does not require the need for external supplements. In fact, it is a mental practice that tricks the brain into falling asleep. The CDC reports that 1 in 3 adults are sleep-deprived. Thus, the sleep hack might as well be a need of the hour. 

Easy hack to fall asleep quickly

Dr. Walter admitted in a TikTok video posted earlier that he often has trouble falling asleep. He acknowledged the wide-ranging issue of insomnia and sleep troubles and recommended an easy way to fall asleep fast, especially when the mind does not want to. The dermatologist stitched his video with popular TikTok content creator Sydney (@sydneyraz), who specializes in life hacks, to share the method that was a “light switch moment” for him when he learned about it. Cognitive shuffling is a simple mental exercise that reorganizes or rearranges thoughts in the brain. “Basically, distracting your mind from conscious thought patterns that may keep you awake,” Dr. Walter said in the video.

He noted that while there are other potential ways to induce sleep like reading, taking hot showers before bed, or taking melatonin supplements, cognitive shuffling does the work without external stimulation. The dermatology expert, who boasts 1.5 million followers on TikTok, suggested two ways to do it. The first way is to think up random words or objects that are completely unrelated or “make no sense.” Whereas the second method requires some steps which include picking a letter and counting your heartbeat. Then, think of a new word with that letter after 8 heartbeats. 


How does cognitive shuffling work?

Drawing of a human head with multiple questions inside the mind. (Representative Image Source: Getty Images | Mixmike)
(Representative Image Source: Getty Images | Mixmike)

It is clear that the suggested methods try to distract the brain from getting attached to a particular thought but Dr. Walter said there is an additional benefit. “Cognitive shuffling mimics what is called micro dreams,” he stated. These micro dreams usually occur during the transition from consciousness to sleep and allow the brain to prepare itself for a period of rest. Cognitive shuffling hinders the processes of memory, evaluation, planning, scheduling, and problem-solving, urging the brain to not be able to make sense of things, according to a report by Antenatal & Postnatal Psychology Network

"I've been doing this for years and thought it was just me being odd," said @nicky7478. "I close my eyes and try to make a movie in my head," added @joe_garza. Some users were concerned about how the method would work for people with ADHD (Attention Deficit Hyperactivity Disorder), while others shared their particular ways to fall asleep sooner. However, Dr. Walter mentions that this sleep hack has personally been a “game changer” for him and encourages others to try it out. Meanwhile, TikTok influencer Syndey exclaims at the beginning of the video, saying how he wishes he had known about this mental exercise before he reached his thirties. 

https://www.greenmatters.com/pn/doctor-swears-by-simple-thought-shuffling-method-for-those-who-have-trouble-falling-asleep

Monday, 11 November 2024

Sleep Apnoea Can Look Different For Women Than Men ― Here's How

From uk.news.yahoo.com

If you’re a woman who always needs way longer in bed than your male counterparts, you’re not alone ― research suggests we may genuinely need more sleep.

So it’s a shame that one of the most common sleep conditions, which sometimes prevents us from reaching deep sleep in the first place, is so often underdiagnosed when compared to men.

Speaking to HuffPost UK, engineer and inventor Professor Esther Rodriguez-Villegas, founder of medtech start-up Acurable, says: “Sleep apnoea is significantly under-diagnosed in women, primarily due to the different way symptoms present across genders.”

                                                                                                                     Oleg Breslavtsev via Getty Images

What is sleep apnoea?

Obstructive sleep apnoea (OSA) is a condition that affects your ability to breathe as you sleep.

“Traditional indicators for obstructive sleep apnoea (OSA), such as loud snoring and daytime sleepiness, are more commonly associated with men, which makes healthcare providers more likely to consider OSA in male patients,” Dr Rodriguez-Villegas says.

“Women, however, often present with more subtle and varied symptoms like fatigue, insomnia, headaches, and mood disturbances,” she adds.

“These signs are often attributed to hormonal changes or life stages, especially around pregnancy and menopause, rather than investigated further for sleep disorders.”

So, women may be given inappropriate treatment for what doctors think are hormonal conditions ― thus worsening the OSA, leading her to try to get more of the wrong medication, which then worsens the condition again.

“The result is a widening gap in diagnosis and treatment, leaving many women with untreated OSA at higher risk for cardiovascular disease, depression, and other serious health complications,” Dr Rodriguez-Villegas told HuffPost UK.

This is especially concerning given that OSA carries special risks for pregnant women, the professor shared, potentially leading to complications like pre-eclampsia, gestational hypertension, and gestational diabetes.

What are the signs for women?

Dr Rodriguez-Villegas says OSA can present in women in the following ways:

  • Fatigue or low energy levels during the day

  • Insomnia or frequent night-time awakenings

  • Morning headaches

  • Mood disturbances, such as anxiety or depression

  • Difficulty concentrating or memory problems

  • Subtle snoring or pauses in breathing during sleep (often less severe than in men)

“Unlike men, who may experience louder snoring and more overt daytime sleepiness, women’s symptoms are often milder and may not directly suggest sleep apnoea, leading to lower rates of diagnosis,” she says. 

Dr Rodriguez-Villegas stated that regular, informed testing, especially for women over 45, could help to even out the imbalance.

But she stresses that improving diagnoses can only come about if we take a “comprehensive approach,” including better education and expanding screening guidelines.

https://uk.news.yahoo.com/sleep-apnoea-look-different-women-070009615.html 

Friday, 8 November 2024

Your instincts on how to fight insomnia are probably wrong

From northernpublicradio.org

When people get a bad night of sleep, they tend to do desperate things. They panic in bed. They try to make up for lost Zs by sleeping in. They pound three extra-large energy drinks in the morning to feel more alert.

While these actions may seem logical, they're probably doing more harm than good, say sleep experts.

There’s no need to take extreme measures to correct a few lost hours of shut-eye, says Dr. Ravi Aysola, a sleep expert and pulmonary critical care doctor at University of California, Los Angeles. Occasional insomnia -- trouble falling asleep, staying asleep or getting quality sleep -- is normal for the average adult.

“The best way to protect yourself from a bad night’s sleep is to maintain overall good sleep hygiene,” he says. That means establishing a calming bedtime routine and engaging in healthy habits to reset your sleep.

The goal is to get seven or more hours of sleep on a consistent basis, according to the National Sleep Foundation. Good sleep is important for our health, and studies show it boosts our moodsour memories and our immune systems.

If you have difficulty sleeping for three or more nights a week for a period of three or more months — and your sleep loss can’t be fully explained by another health problem — talk to a health care provider about treatment for chronic insomnia, says Aysola.

Sleep experts share common mistakes people make when they have trouble sleeping -- and what to do to fix them.

Drinking several cups of coffee in the morning is not a healthy way to deal with a bad night of sleep, say sleep experts. In fact, it may negatively impact the next night's sleep.   Shirley Chong for NPR

Mistake No. 1: Forcing sleep

When you’re up in the middle of the night, you might try and will yourself back to sleep by staying cemented to your pillow, says Aysola.

But this will only associate “the bed and bedtime with stress,” he says. Lying there awake, you might spend more time worrying about your lack of sleep and how tired you’ll be the next day.

The fix: If you can’t fall back asleep, get out of bed. Do relaxing activities in dim lighting. Take a warm bath, read a dull book or listen to a soothing podcast or playlist.

If you’ve got a lot on your mind, Aysola suggests writing out your worries into a notebook. “Things often lose their power once they’re on paper,” he says. By managing your stress level, you can reset your mind and body and hopefully ease yourself back to sleep.

Mistake No. 2: Sleeping in

Turning off your alarm clock the morning after a bout of insomnia is super tempting — especially if you have the luxury of extra time to stay in bed. But Aysola says when you sleep in, you’re essentially giving yourself jet lag. That shift in your circadian rhythm can lead to crankiness, headache, gastrointestinal problems like nausea or indigestion, and make you “generally feel bad.”

The fix: To supplement lost sleep, Aysola suggests waiting a few hours and taking a nap. To ensure you don’t make yourself any groggier — or affect your night time rest — nap at least six hours before bedtime for no more than an hour. (For more tips on how to nap, listen to this episode.)

Mistake No. 3: Over-caffeinating

For many, it will feel natural — and necessary — to reach for a pick-me-up after a night of poor sleep. There’s nothing wrong with that morning latte, but it’s important to exercise restraint, says sleep physician Dr. Seema Khosla, medical director at the North Dakota Center for Sleep. So maybe don’t opt for a jumbo coffee with a triple shot of espresso.

Consuming too much caffeine can affect the duration and quality of your next night’s sleep. One 2023 review on the effects of caffeine and sleep found that caffeine consumption could reduce your nighttime sleep by 45 minutes.

The fix: The Federal Drug Administration recommends consuming no more than 400 mg of caffeine a day, or roughly four cups of coffee. While caffeine tolerance can vary from person to person, Khosla recommends cutting off your caffeine intake at lunchtime or sooner to make sure that diet soda doesn’t mess with your beauty sleep.

Mistake No. 4: Skipping your workout

The gym isn’t the first place most people want to be after a night of tossing and turning. And when you’re feeling low energy, it’s easy to let yourself opt out of your normal exercise routine. But as hard as it may be to strap on those running shoes, moving your body can give you much-needed energy during the day and benefit your sleep at night.

“Exercise is wonderful for sleep,” says Khosla. It boosts restorative slow-wave sleep and melatonin, the hormone that regulates your body’s sleep-wake cycle. It’s also great for stress reduction.

The fix: Do what feels good to your body. Even light exercise like going for a brisk walk or a bit of bedtime yoga can be beneficial, says Khosla.

Keep in mind that insomnia can affect balance and coordination, so avoid strenuous workouts like lifting heavy weights if you’re not feeling your best.

Mistake No. 5: Drinking alcohol

Some people may reach for a glass of wine to help them fall asleep before bed, but Khosla says that’s only a temporary solution. “A lot of people fall asleep quicker with alcohol but that sleep may not be as restorative.”

Studies show alcohol disrupts your sleep architecture, or the natural flow of sleep stages you cycle through each night. It can suppress REM sleep, cause sleep apnea and lead to frequent wakings.

The fix: If you’re considering a nightcap in the evening, don’t drink it right before bed. Have your little tipple at least three hours before bedtime and limit yourself to one drink to ensure you don’t mess with your sleep, says Khosla.

If you’re tempted to drink to take the edge off the panic of not getting enough sleep, remember, there are no perfect sleepers, says Khosla. “It's normal to wake up at night. Nobody sleeps through every night forever.”

https://www.northernpublicradio.org/2024-11-07/your-instincts-on-how-to-fight-insomnia-are-probably-wrong