Tag: Sleep

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Sleep Stories and Myths

Edgar Allen Poe called sleep “Those little slices of death”… but our sleeps are really essential slices of life, needed to keep us healthy, both mentally and physically.

There are lots of myths that surround sleep and how to get a good night’s worth… Here are a few of them that have been shown not to be true:

1. “Your brain shuts down during sleep”—No, there is a lot going on in your brain while you’re sleeping. Of course, your brain has to continue your breathing and other essential functions. But there’s much more than that happening while you sleep, and this brain activity occurs in 4-stage cycles, one of which includes dreaming. The dream stage of sleep is also known as Rapid Eye Movement (REM) sleep as the eyes have been observed to move quickly while a person is dreaming. The amygdala, an important center for emotions in the brain, is active during sleep, suggesting we process emotions while sleeping. The thalamus, which acts as a relay station for sights, sounds and feelings, sending them to the cerebral cortex for translation, is quiet during sleep except during the dreaming phase. This suggests it is collecting information from our dreams and passing it along for processing in the cortex.

2. “After a good sleep, you remember your dreams”—Actually, even though we usually have 5 or 6 dream sessions per night, we rarely remember any of them. There are nerve cells that are active during dreaming that produce a chemical called melanin-concentrating hormone (MCH). MCH regulates sleep but also inhibits the hippocampus, an important area of the brain for storing memories. Researchers think this chemical might be why we rarely remember our dreams. But we’re also more likely to remember dreams if we wake up during or right after them. So if you remember your dreams, this may mean you had a poor night’s sleep with frequent awakening. When you wake in the morning thinking that you dreamt a lot, this might just mean you woke during the night more often than usual. One research study backs this up: they found that people who woke more often at night tended to remember their dreams more often.

3. “You shouldn’t wake up someone who is sleepwalking”—The claim that waking a sleepwalker could cause them to have a heart attack or even die isn’t true. However, waking them could cause confusion or fear. My younger sister, that I shared a room with for several years, would sleepwalk occasionally. I learned that I could just tell her to go back to bed and she usually would! Experts suggest this is the best plan, as sleepwalking can result in injury to the person. They may also strike out in fear if you try to wake them, causing injury to you. I had some fun with my husband years ago when he was talking in his sleep. “It’s more sexy!” he said. Knowing I could likely get a conversation going, I asked “What’s more sexy?”. “To do it in the summer” was the answer. This sounded like it was going somewhere interesting… so I asked “To do what in the summer?”. I cracked up when he said “Smoke Virginia cigarettes!” His brain must have been processing an ad he’d seen…

4. “Having a few drinks before bed will guarantee a good night’s sleep.”—Nope… Although alcohol can shorten the time needed to fall asleep and can make a person harder to awaken, experts tell us it reduces the quality of sleep, leaving you feeling less rested the following day. To feel refreshed after a night’s sleep, your brain needs to pass through the 4 phases of sleep for several cycles, usually 5 or 6. Alcohol tends to disrupt these repetitions, particularly reducing the REM dreaming phase of sleep in the early cycles of the night as well as the total percentage of time spent dreaming. Heavy alcohol users also report more sleep problems and 35 to 70% are diagnosed with clinical insomnia. So alcohol does get you to sleep more quickly but the sleep will likely be less refreshing.

5. “Cheese before bed can cause nightmares”—I hadn’t heard this one before, but a heavy meal just before bed makes your digestive system active when you’re trying to sleep and might be disruptive to sleep for some. However, many cultures eat late routinely and seem to be OK with it. We were surprised that restaurants in some countries we’ve visited (France and Spain) often don’t open for supper until 6 or even 7pm! But, if you suffer from heartburn, having food in your stomach increases the chance that some could regurgitate during the night, just because there’s something there. Advice for reducing heartburn at night includes avoiding food for 2 hours before bed. As described earlier, waking more often means you will remember your dreams, some of which might be scary ones! There is a suggestion that this myth might have started from certain cultures that feature cheese boards at the end of an elaborate meal eaten late in the evening. On the other hand, a glass of warm milk is often suggested to help a person sleep. The theory is that milk contains the amino acid, tryptophan, that the body can change into serotonin and subsequently into melatonin, that plays a role in sleep. However, studies have been unable to show that there is enough tryptophan to actually increase melatonin significantly. But a warm milk ritual would be relaxing and could be a helpful part of a person’s bedtime routine and definitely a good substitute for a caffeine containing beverage that might keep you awake.

A chronic lack of sleep can increase your risk of several health conditions, such as obesity, heart disease, depression and diabetes, and being tired during the day from a lack of sleep can increase the chance of injuries from drowsy driving or not be as alert when operating dangerous equipment. So what can you do to get a better night’s sleep?

Exercise—20 to 30 minutes during the day can help you sleep better. It’s often recommended not to exercise just before bed though.

A comfortable bed—a mattress that’s old or not suited to your preference (too hard or soft) can be a cause of sleep issues. The National Sleep Foundation recommends replacing a mattress after 9 or 10 years.

Have a sleep-friendly bedroom—a cool room temperature and removing devices that make noise (like your cellphone!) or emit light helps to avoid sleep disruptions. If you wake because of overheating (cue the hot flash, ladies!) having a fan to help you quickly cool off can help you get back to sleep quickly.

Have a relaxing bedtime routine—meditation or yoga, reading a book, a bath or shower or listening to music can help you unwind before bed and fall asleep more quickly. Experts suggest avoiding devices with screens if you have sleeping problems.

Limit alcohol at night—too much alcohol can disrupt sleep by increasing snoring and sleep apnea (stopping breathing for a short time while asleep). And, as mentioned earlier, it can disrupt sleep patterns and increase night awakening.

Keep a regular bedtime—a regular bedtime and wake up time helps to establish your natural sleep-wake cycle.

Avoid large meals and excessive liquid before bedtime—This advice seems to depend on the person but having a small snack is recommended if you’re hungry. Drinking too much liquid before bed can increase the chance you’ll need to get up to pee during the night, disrupting your sleep. Caffeine beverages up to 6 hours before bedtime can disrupt sleep.

Napping?—naps during the day can recharge your energy but keep them to less than an hour. Twenty to 30 minutes may be all you need to refresh.

Avoid tossing and turning—if you have trouble falling asleep, experts recommend getting up and doing something relaxing for a while. Even a short walk around the house before returning to bed may make a difference.

Taking steps to improve your sleep is referred to as “sleep hygiene”. If you have long-standing sleep problems and have tried these suggestions, talk to your doctor about what else might help. But use sleep medications with caution—sleeping pills are a well-known cause of insomnia and most are recommended to only be used continuously for up to 7 days as you can easily become dependent on them. Unfortunately, your body also tends to adapt to sleeping medications quickly, leading to the need for an increase in dose to gain the same effect while also guaranteeing you will likely have insomnia when you decide to stop the medication. This rebound insomnia can last for days to weeks, depending on how long you have been continuously taking it.

References:

Medical myths: The mystery of sleep — Medical News Today

Tips for sleeping better — Medical News Today

#sleep #sleeptips

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Rock-a-bye Mommy… Could rocking help adults sleep too?

Generations have rocked their babies to sleep. And we’ve all heard of parents who helped calm a fussy baby by driving them around the neighbourhood. But could motion help adults sleep better too?

Well, it turns out there are a few studies on this question. Researchers studied a group of young adults and found that slow, gentle rocking lengthens sleep and increases the time spent in the deepest stages of sleep. In studies, rocking also shortened the time required to fall asleep and fewer arousals (waking for 3 seconds or longer) occurred.

Rocking also improved memory recall compared to sleeping in a stationary bed, although both groups improved after sleeping. EEGs showed that firings of neurons that are associated with memory consolidation increased with rocking during sleep.

Searching for the mechanism of improved sleep, researchers also did an interesting test on mice. Like humans, they slept better when their cages were rocked. But they also tested mice who were born without the structure in the inner ear that detects motion to see if they responded the same way. It turns out that they didn’t – mice who couldn’t detect motion in the rocking cages slept the same as those in stationary cages. The “otolith” structure in the inner ear that these mice were missing is connected through several other structures in the brain to the thalamus and hippocampus of the brain that control sleep. Researchers suggested this could be how rocking motion influences sleeping and memory.

Of course, since the human studies were done on healthy young adults, they would need to do similar studies on older adults and those with sleeping problems to find out if rocking would help them too. If it worked, it could offer a convenient non-drug way to help solve sleep problems. Studies in Alzheimer’s patients found that sleep helps to clear the amyloid-forming proteins that clog the brain. This made researchers also wonder whether rocking might help to prevent or improve this dreaded brain disease. More research to come!

I expect it will be a while before we see cradles for adults in stores. But meanwhile, you could consider taking naps in a hammock (and maybe bribe someone to keep it rocking while you sleep…). Sleeping on a boat could theoretically give the same effect so, perhaps, a cruise vacation might be relaxing in more ways than you realize. And, who knows, perhaps some time in a rocking chair in the evening might help set you up to fall asleep more quickly, just as it does for our babies!

There is something very soothing about a rocking chair… At my hubby’s family homestead in Miscou Island, there has always been a “competition” to get the rocking chair. Over the years, several of these chairs have been purchased or donated to this family home that’s shared between several siblings for summer vacations. I think there’s at least a half dozen now – so not so much competition – and we all seem to sleep exceptionally well when we’re there! Perhaps rocking has something to do with it… Why not give it a try!

Reference:

Rocking improves sleep and memory in adults

Why Rocking to Sleep is a Matchless Sedative, Scientific American

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Health

Lack of sleep could be killing you…

Lack of sleep is holding us back and shortening our lives! Sleep is a biological necessity – experts say we need 7 to 9 hours a night to maintain our health, feel good and perform our best. Although some of us have trouble getting enough sleep, many choose to stay awake longer, trying to fit in more activities – and accomplish more – each day. But this may not be a good decision…

Studies suggest that those who sleep less than 6 hours a night run a risk of 13% greater chance of dying. Decreased productivity is estimated to cost the economy $411 billion in US, $50 billion in UK and $21.4 billion in Canada. And researchers say the number of people who don’t get enough sleep is rising.

Lack of sleep doesn’t only leave you feeling more tired and less energetic. Memories are processed and stored while we sleep. We need enough time in the deeper stages of sleep to process the day’s events in order to remember them long-term.

So, cutting sleep short to create more waking hours with the goal of achieving more can backfire, reducing achievement both at school and work. As Arianna Huffington, co-creator of Huffington Post says, you need to “sleep your way to the top!” (see link to her TED talk below). Of course, she’s talking about getting enough sleep so you can achieve more at work. She came to this realization when she injured herself, hitting her head on her desk when she passed out from lack of sleep.

The other way to make more time in your day, of course, is to look at your daily activities and decide what’s most important to you. Evening TV? Facebook articles? Emails? Or that project you’ve been wanting to finish? Simplify your life (and email!), and limit time wasting activities to create more free hours to accomplish your passions instead of cutting short your refreshing, health-protecting sleep.

And if you can’t sleep but want to? Here’s a blog I wrote about what you can try for insomnia: Can’t Sleep?

But, if hormone related symptoms are keeping you awake at night, my new book Can I Speak to the Hormone Lady? Managing Menopause and Hormone Imbalances has information you can use. It’s available here.

References:

TED Talk: How to Succeed? Get More Sleep – Arianna Huffington

National Institutes of Health: A prospective study in sleep duration

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Health

Can’t Sleep?

Ideal sleep for an average adult means falling asleep within 30 minutes, not waking more than once, and taking less than 20 minutes to return to sleep when you do wake at night. Is your sleep less than ideal? Read on!

Here are some tips to help get the rest you need!

  1. Turn off electronics. Phones, tablets and computers bleep and flash and these noises can disturb your sleep. Don’t charge your electronics in your bedroom!

  2. Daytime naps? While short naps can recharge and improve productivity, longer ones can leave you groggy and make it more difficult to get a good night’s sleep. Limit daytime naps to 20 mins or less.

  3. Watching the clock? Some find they check the time frequently when they wake at night, getting upset about being unable to get back to sleep quickly. For some, turning the clock away from view or putting it in a drawer can mean a better night’s sleep.

  4. Get comfy… A relaxing bath with Epsom salts can relieve muscle and joint pain and set you up for a good rest. If your bed is not comfortable, consider a new mattress or memory foam topper. Your pillow needs to be the right depth to support the natural curve of your neck and a second pillow for between or under knees may make you more comfortable, especially if issues with back pain. A dark, relatively cool room also helps sleep.

  5. Allergies? If you get stuffy at night, you may be allergic to dust mites, one of the most common allergies. These are microscopic creatures that live off dead skin cells in our mattresses. Dust mite proof or plastic mattress covers that are wiped down or vacuumed regularly plus washing bedding (including pillows) in hot water reduces mite counts and can eliminate or greatly reduce this problem.

  6. Stick to sleep and sex… Working, watching TV or surfing the internet in bed trains your brain to be alert in the bedroom. Keep your sleep environment relaxing by saving it for only sleep and sex.

  7. Wake/sleep cycle… Establish routine bed and wake times. This can help people of any age fall asleep more quickly and sleep more soundly. Lowering lights in the evening also helps set up for sleep and bright light for 5 to 30 minutes when you wake up helps get you going in the morning too.

  8. Avoid caffeine. Some people who don’t metabolize caffeine well may find that any caffeine results in a poor night’s sleep. For most, avoiding caffeine after noontime is usually sufficient. Watch for hidden caffeine in chocolate and some “herbal” teas, pain relievers and weight loss pills.

  9. Exercise can help or hinder. Regular exercise can improve sleep, but some experience a post-workout increase in energy that could keep you awake. Try scheduling exercise to finish 3 to 4 hours before bedtime. Relaxing exercise, like yoga or tai chi, however, can help sleep when done just before bed.

  10. Alcohol. Alcohol can make you drowsy but, when the effect wears off, you may find yourself waking up more often. Mid-life women may actually experience increased hormone swings several hours after consuming alcohol. Try non-caffeine herbal tea instead if you notice this connection.

  11. Getting up to pee? Try avoiding liquids for 2 hours before bed.

  12. Noises at night? Use earplugs or try a white noise machine or fan to drown out traffic, a dripping faucet, hubby’s snoring or the neighbour’s barking dog.

  13. Still smoking? Nicotine is a stimulant that can make insomnia worse…yet another good reason to quit!

  14. And doggie makes three… You love your pet but he can be the cause of nighttime wakening as well as allergies. Ask your vet or pet school how to train your pet to sleep in his own bed. Same goes for toddlers – but talk to a sleep specialist or your doctor instead of the vet…

  15. Consider meditation. Meditation trains you to put active thoughts out of your mind. Clearing your thoughts for even 10 mins before bed can help you fall asleep. Avoiding work or complex discussions for 2 to 3 hours before you retire is also advised for best sleep.

  16. Careful with sleeping pills. Many prescription sleeping medications are habit forming and only recommended for up to 7 days of continuous use. Rebound insomnia can occur with guaranteed poor sleep for up to several weeks on discontinuation. Some also have side effects such as memory impairment and use in elderly is associated with falls that can cause bone fractures.

  17. Non-prescription supplements?

    1. A magnesium supplement taken at bedtime relaxes muscles and can help sleep. Magnesium is important for bone health too, so you may benefit from it in more than one way…

    2. Chamomile tea or valerian in pill or tea form can help sleep and are non-addicting. Valerian smells somewhat like “dirty socks”, though, so I’d suggest the pill form!

    3. Vitamin B5 (pantothenic acid) can help reduce production of the stress hormone, cortisol, that is sometimes inappropriately produced at night in stressed people, causing them to wake at night feeling “tired but wired”. B5 is a common ingredient in vitamin B-based stress formulas available without prescription.

    4. Antihistamines, like Gravol (dimenhydrinate) or Benadryl (diphenhydramine, also used in several non-prescription sleep aids), are not recommended for nightly use. Both have been reported to be habit forming and tolerance develops to the drowsy effect within a few days, leading some to increase the dose inappropriately. Withdrawal effects can be noted with the drug is stopped.

  18. Look for a possible cause. Ask your doctor if a health condition like acid reflux, arthritis, asthma, depression or hormone imbalance could be causing the problem. Get your pharmacist to check if a medication you are taking could be contributing to insomnia. Try keeping a sleep diary to determine what factors might be interfering with your sleep. Ask about the possibility of treatment at a sleep clinic.

Lastly, until you find the solution to your problem, avoid tossing and turning in bed. Get up and do something calming, like reading for 10 or 15 minutes. Chances are you’ll fall asleep more easily when you return to bed!